Welcome to new readers! I’m pleased to join the Runners Connect linkup today to share my training for my first Boston in April 2015.
NB: I do my running on my treadmill unless it says otherwise.
Training Recap Week of Dec 1, 2014
Run summary – details here
Bet you thought I’d forgotten how to write training recaps! Looking back, the last one was for the week of November 3rd (two weeks pre-Richmond). I don’t know why I didn’t post the week leading up to Richmond, but I didn’t post the weeks post-race because I figured my recovery wasn’t all that interesting.
BUT, since December 1 was 20 weeks to Boston, training has started again. (and the ultra is fast approaching) So here we go!
Run: 47.1 miles – this week, wearing the men’s Brooks Adrenaline 13s, size 9 2E, with toe separator for bunion
Training Recap Week of Dec 8, 2014
Run summary – details here
Inside 18 weeks to Boston, less than 2 weeks to the ultra.
Run: 55.1 miles (woot!) Stopped wearing toe separator as of Wed. as it seemed like it was causing knee problems. Through Saturday, wearing the men’s Brooks Adrenaline 13s, size 9 2E. Sunday, had to go back to the women’s Adrenaline 13s (10 2E) I’m trying to save.
The two weeks above were hard but great training weeks (details at the links). I nailed the workouts and the second week I felt stronger than the first week. Then, the next two weeks, I was tired, sore, and heavy-legged.
Training Recap Week of Dec 15, 2015
Run summary – details here
Inside 17 weeks to Boston, the ultra is this weekend! The hay is in the barn for the ultra. Hoping that last week’s fatigue is finally starting to move on out and this week will be an upswing to get me to the race.
Run: 42 miles Turned out to be kind of a “down” or “cutback” week – unplanned, though I probably should have planned it – after 2 great weeks of training. Pretty high fatigue load all week, and some sore, tired and heavy legs. So I went with it instead of trying to push through. We’ll consider that a win – trying to be smart about it.
Training Recap Week of Dec 22, 2014
Ultra race week pre-race week (structured just as I structure race week for marathons)
Mon – biked in the AM and at work at lunch
Tues – 7 mi including cruise intervals
Wed – 6.3 mi including leg speed intervals
Thurs – travel, up for 19 hours
Fri – biked 45 min at hotel gym
Sat – 3.35 mi easy pace shakeout run
Sun RACE DAY – 50k! Completed my first ultra! Race report here
Training Recap Week of Dec 29, 2014
Recovery week 1
Mon – biked 40 min at hotel gym
Tues – biked 25 min at hotel gym
Wed – crewed a runner at 24 hour race starting 9am Wed. (I am working on a post about this.) Up at 5a, to race site at 7am. Over the course of my crewing duties, I was up 33 hours, on my feet and outside most of the time, mostly standing, some walking, a little short running to and from the tent. It was very cold and rainy on and off. My iPhone Health app says I walked ~6 miles during the 24h of 12/31.
Thurs – finishing crewing, back to hotel around 10:30a, started to crash around noon. My iPhone health app says I walked 6.5 miles during the 24h of 1/1.
Fri – hanging with recovering runner, walked about 6 miles just easy out and about at hotel property and running errands, sightseeing
Sat – first run post-race! 6.5 miles easy pace on hotel treadmill, walked an additional 6.5 miles during day at property and sightseeing
Sun – 3.5 mile easy run on hotel treadmill, walked an additional 5 miles during day at property and sightseeing
Training Recap Week of Jan 5, 2015
Recovery week 2
Mon – travel day, no workout (sitting on plane should count for the soreness it caused)
Tues – 7 recovery pace miles, back on my own treadmill (yay!)
Wed – 7.1 miles, easy pace, increased pace 0.1 each mile
Thurs – 8 miles, recovery pace, followed by my chiropractor-prescribed “skaters” exercises (I call them “Ohnos”) and “hard day, weeks 1-2” of Coach Jay Johnson’s General Strength Exercises. Of course, all my runs are preceded by a 15 min walking warmup and Coach Jay’s Lunge Matrix plus calf stretches on a rocker and drills including high knees, butt kicks, Monty Python walks, karaoke and lateral/front leg swings.
Fri – XT day
Saturday will be my first long run since the ultra. I’m hoping for anywhere from 10-16 miles but will take the “discretion is the better part of valor” approach and go shorter if any problems or excess fatigue seem to be in evidence. Sunday will depend on how I feel, longer would be better, but don’t want to push it. Monday is 14 weeks to Boston! I’ll be working to increase mileage, speed and hills over the next week or so before picking up my “official” 12 week plan.
What’s your biggest concern going into Boston? Mine is the downhills. I can simulate the uphills on my treadmill just fine, but it doesn’t have decline capability and 0% isn’t sufficient (though since I run at 1%, I do feel a difference). In past races, I’ve built confidence and comfort in the training cycle by simulating the race course to the extent I can during my long runs. I’m doing that as best I can for Boston.
I need to get my leg strength plan laid out (whatever I add to Coach Jay Johnson’s General Strength progression and my chiro exercises). I want to do whatever I can to improve in that regard as well as get outside at least once a week to do whatever downhill I can in my area. I also have core and upper body work to do. I’d like to add in some exercises from Sally McRae for whole body/running strength. I will keep up my usual Wharton Active Isolated Flexibility and hopefully add some Sage Rountree yoga via DVD/podcasts or YogaVibes. I’ve been reading books like Unbreakable Runner and Ready to Run as well as Build Your Runner’s Body. The concepts and exercises in those books, as well as things I learn from my favorite podcasts, will all play a part in my plan/training. I have to be careful not to do too much strength work though, as past experience has shown me it can tire my legs too much and affect my running.
I am torn between trying to soak in the experience of my first Boston (which is what most people suggest) and running as hard and strong as I can to give it my absolute best and do justice to the race, its history, and all the work and years it took me to BQ. If you’re interested, here are the posts on my BQ races: Shamrock – my first BQ, for 2015; Baystate, PR & BQ for 2016, and Richmond, 3rd BQ. I am thinking of a goal time that’s pretty ambitious even on a flat course, but I like to set the bar high. I’ll adjust during training if needed.
How has your training been going? Are you excited, nervous, both? Tell me in the comments or on twitter.
See you in Hopkinton!