Boston Marathon Training Update (Week 6 of 11)

Another decent week of training.  I’m still struggling with the interval speed, but did okay with my tempo and long run.  I’ll just have to keep working on trying to get faster on my intervals, I think it will just take time to get the speed back after not really doing short intervals for many months.  I’m also adjusting my plan a bit to reduce the cycling cross-training from 6 times a week to 4, which may have been too much and contributed to lesser quality runs.  The Achilles tendon injury was a little better this week, but I still feel it if I run more than 10 miles, although it wasn’t too bad during today’s 20 mile long run.  So at least it is not getting worse.  Put in about 3.5 hours on the bike trainer this week at a moderate effort, got in my planned core/strength training, and did more yoga/stretching since I cut back on the bike trainer.  Given where I’m at at this point in the training cycle, my focus for Boston has definitely shifted from initially trying to run a PR to just getting to start line healthy and finish with a respectable time.

Report Card

boston-grade-wk6This week I ran 35 miles and cycled on the bike trainer for 3.5 hours.  My interval run (1K, 2K, 1K, 1K) on Tuesday was below target pace, but the tempo on Thursday and 20-mile long run on Sunday were on target.  Slept between 7 to 9 hours of sleep each night with short naps in the afternoon.  Ate plenty of fruits and vegetables and meals were mostly vegan.  Got in a good amount of time on the bike trainer, do all my planned core training, and incorporated more yoga/stretching this week.  The Achilles is injury is a little better than last week, but still feeling it about 8 to 10 miles into a run.  Overall, a good week, and with some patience, I think I’ll eventually improve on my interval speed.

Running Recap (35 miles)

Monday – 45 minutes Bike Trainer

Tuesday – Intervals (1K, 2K, 1K, and 1K – 4:09, 8:10, 4:01, and 3:58)

Wednesday – 1 hour Bike Trainer

Thursday – Tempo (2 mile warm-up, 5 miles tempo (6:37~6:58/mile pace), 1 mile cooldown)

Friday – 45 minutes Bike Trainer

Saturday – 1 hour Bike Trainer

Sunday – Long Run, 20 miles @ 7:53/mile pace

Training Plan


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