Sunday, March 20, 2011

Boston Marathon Training-Week 14

Week 14
40 minutes on spinning bike (hr-130, easy recovery bike ride)
60 minute upper body workout
15 minute ab workout

10.21 miles (w/6 x 600m repeats at 5k pace)
7:05 overall pace, heart rate avg. 153
I struggled to maintain 5k pace during this run.  It was very disappointing.  I should have ran must faster.  I am looking forward to getting to the track soon after Boston.
15 minute ab workout

14.01 miles
7:00 pace, heart rate avg. 148
Great run in the morning, however it was slippery and I was constantly slipping on black ice....fricken annoying.  Good overall run though.
50 minute recovery/quad workout bike ride (heart rate avg. 147)  I brought more intensity than normal.  I haven't been working my legs too much at the gym lately since I have really been picking up the mileage, so I wanted to give the quads a decent workout.

8.30 miles (w/6x100 meter strides)
7:26 pace, heart rate avg. 142
60 minute Upper Body Workout
15 minute ab workout
5.10 miles (treadmill)  I focused on form and maintaining a constant pace.
7:32 pace, heart rate avg. 137
This is all I did for the day.  I really wanted to run more than this, but I held back because I wanted to do well at the 5k in the morning.

Shamrock 5k
This was the unofficial start to the racing season around here.  It was great weather.  I was probably the only person wearing shorts and a cutoff t-shirt, but hey I'm crazy haha.  My expectations for this race were to pr and run a 17 something 5k.  I met my expectations, but I still feel like I could have done better and that I have so much more room for improvement.  I ran a 17:42 (well officially it said 17:44).  I haven't done much speedwork, but it's amazing what Marathon training can do for your 5k time.  I finished 6th out of 579 people.  
I ran a 1.5 mile warm up and 1 mile cool down then I drove to my parents neighborhood and ran 5 more miles.  I think I went overboard with that because I was pretty dead for my long run on Sunday.
10.61 miles total
60 minute Upper Body Workout

20 miles
7:30 pace, heart rate avg. N/A (I didn't wear my HR strap because it hasn't been to accurate lately and it's annoying)
15 minute Ab Workout
Some days you don't have it mentally, some days you don't have it physically, some days you have both, and some days you have neither.  Today I had neither. Very disappointing run, even though before I ran I was already planning on running a 7:30 pace.  It doesn't happen very often when I just don't want to complete a run, but today was one of those days.  However, I had to get it done.  My legs were just dead from Saturday and I had been going pretty hard on my long runs the last few weeks.  Next Sunday however, I am planning on running 22 and at a 7:00 minute per mile pace.  I'll get it done.  Next week is also week 15, which means it's peak week (the last week before the taper and typically the highest mileage in the Marathon training).  I am hoping to put up high 70s for miles next week.  I will then follow week 15, with a taper.  My mileage for the remaining four weeks before Boston will be close to the following:
Week 14-68.23 miles (this week)
Week 15-76+
Week 16-62
Week 17-52
Week 18-32+the race

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