Boston Marathon training

Week 2 of 16 Boston Marathon Training

**Yes there was a video here earlier… I apparently messed up the audio, so instead of making you watch me talking like a silent movie, I removed it.  I will re-record tonight…after I swim… Now back to the post…

Week 2 went to plan which is a great way to start a training cycle.  I am still beyond excited to be running the Boston Marathon that I really want to nail this training and show up ready to kick some butt on April 15th.  I feel sorry for my friends because I keep saying how excited I am for Boston.

This week I finished up the Tour of Sufferlandria which I had to take a DNF on.  It was much harder than we expected and I just ran out of time for another day of trainer riding.  Boston is the goal so I have to keep my eyes on the prize!  I managed two swims this week and I was really pleased with my swim on Saturday.  First swim of 3000 yards in a really long time and I did really well on the main set.  Very consistent and a decent pace for me.

The runs this week went great.  My interval run was done at a park near where I work.  It is a mile from my office and the loop at the park is over 0.25 and kind of squishy.  It was great to have this as an option for doing short interval runs near work.  My tempo run went well even though I felt pretty tired still from the all the trainer riding the weekend before.  I left for the run thinking there was no way I would do it and ended up nailing my five miles at marathon pace.  I have been most nervous for the long runs lately because I just haven’t been running much over 10 miles for the last several months.  This week was 15 miles at MP + :45 which equates to 9:45/ mile.  That being said I wanted to do 9:30 if I could…and I managed and average pace of 9:23!  Lucky for me Stuart was there to help push me to keep my pace.  It always helps to have someone to chase but it isn’t quite as helpful to find out his max HR at the end was 70 BPM less than mine!  Oh well!

I am a little anxious about this week since my kids go back to school and life gets a little more hectic.  I am very excited to be chatting with Barb, Kelownagurl tonight for her podcast.  Look for a link soon…  Links below are for the run data.

Interval run data

Tempo run data

Long run data

26.5 miles run this week.  9:35 total training time.

Week 1 of 16 – Boston Marathon Training

Week1Boston

Week one is in the books; and I hope that the next 15 weeks go as well as this week went.  I am using the FIRST plan which works well for me because I need the cross training to keep up my triathlon training as well.  This week was atypical from what most weeks should look like.  I managed to get in the pool three times but my partner in all things crazy and I decided to do a Tour of Sufferlandria.  Essentially this  equated to a LOT of trainer time at the end of the week.  Because of this, I pushed my long run up  before the Tour started so I could have a good long run.  Major success! I was supposed to run 13 miles at MP + :30 (9:30/mile pace) and I did 14 at 9:15!  My interval run earlier in the week was a little slow (hungover from Christmas Eve), but my tempo run went very well despite a MAJOR head wind.  I also really looked at what my paces for each run should be and I think I can do it!

Over all I am SOOOOO excited to be marathon training. I had a big silly grin on my face during my long run Saturday.  Life will get more complicated  once my kids go back to school so I will have to be very diligent to train when I can.  There is not a lot of wiggle room in my schedule.

Below are the links for my three runs.

Garmin link for interval run.

Garmin link for tempo run.

Garmin link for long run.

26 miles run. 13:30 total training.

Video to be added soon…

Pacing Myself

pace

When I tackle a training plan for a race I usually find that I can’t attack 100% of the plan details.  For instance, when I did the FIRST plan the first time (no pun intended) I really only watched my pace on the long runs.   I found the paces for the other shorter distances just too hard.  I guess that is why I do better at longer races versus shorter races.  Now that this is the second or third time (I am losing count) that I will be using this plan, I am really going to make an effort to hit all the paces in all three workouts.  I am basing my paces off a 24:00 5K (which I sort of ran back in October).  Here is what I should be running…

400M – 1:46

600M – 2:42

800M – 3:36

1000M – 4:32

1200M – 5:30

1600M – 7:27

Short Tempo – 8:00

Mid Tempo – 8:15

Long Tempo – 8:30

Easy – 9:35

Half Marathon Pace – 8:33

Marathon Pace – 8:53 (I want a sub 4 hour marathon time)

I truly believe that I can train at these paces for all the interval and tempo runs.  I am a little less confident for the long runs.  It has been a really long time since I have run more than 12 miles so the first four weeks of the plan will be very telling. The weekly long runs start like this: 13, 15, 17, then 20.  You end up doing five 20 mile runs over the course of the plan.  You get right to it!

The Next/Newest Plan

 

Ever since Ironman St. George in May I have essentially had no training plan.  None of the races I have done since then had really required a strict plan (except for the 10K) and I have felt like I am still just trying to get my running back.  I am just under 20 weeks away from the Boston Marathon so I better figure out how I am going to train for that race soon; training starts the week of Christmas!

You may know that I am going through a divorce and that has put a dent in the time I have to train (I get the kids ready for school every day so I never have a morning to run; yes I can ride my trainer the mornings they are at my house).  But if I want to have a good Boston, I have to run! Funny how that works!  I have been working over the possibilities in my head for the last couple weeks and I think today I finally figured out how to make it work (thanks especially to my Mom; without her I couldn’t do this!)

Keep in mind that I am using the FIRST plan from the Run Less, Run Faster book.  It got me qualified for Boston and it works great for a multi-sport athlete (I can’t forget I have a 140.6 this summer as well!)  The general plan is three solid runs a week; interval work, a tempo run, and a long run.  The rest of the week is cross training.  So here is my plan:

Monday – Swim PM

Tuesday – Interval Run at the track (on weeks I can’t do the track I can do a lunch run of 400s)

Wednesday –Rest/Yoga/Stretching

Thursday – AM Trainer Ride

Friday – PM Tempo Run (my mom will keep boys after school thru taekwondo and dinner, there is no need to get them ready for school the next day)

Saturday – AM Trainer Ride, PM Swim maybe

Sunday – Long Run (on weeks where I don’t have a super long run on Sunday I can also ride my bike for a longer ride on the roads)

 

I have really been worrying about how I was going to fit everything in and this seem like it might be the solution! I will test out this schedule for the next couple weeks and then the plan starts 12/24/2012!