Tuesday, April 07, 2015

March 30 - April 5 Training

Mon: AM – 8.4 miles easy with 6x20s pickups (7:03);  PM – 4.5 miles easy (7:58)
Tue: AM – 14.1 miles including 9 miles progression in 52:06 (5:48).  The goal was to run the progression in 3 mile blocks at 6:10 pace (18:30), 5:50 (17:30), and 5:30 pace (16:30) respectively.  Ran the segments in 18:25, 17:25, and 16:16. The first segment felt easy, the second one felt comfortable and the last segment was tough. Was really thrilled with the workout.  Running 5:25 pace for a 3-mile tempo alone is tough, so to do it at the end of a progression run is a good sign that I'm fit.  PM – 4.1 miles easy (7:24)

Wed: AM – 8.1 miles easy (7:04); felt good and smooth.  I’ve noticed that the legs have been feeling pretty good after a quality workout.  This shows that I'm able to recover from my workouts pretty quickly. Nutrition is probably the most important part of recovery.  PM – 3.9 miles easy (7:25)
Thu: AM – 6 miles easy with 4x20s pickups (7:06); PM – 4.5 miles easy (8:01)
Fri: 12 miles including 3-2-1 mile intervals with 3:00 rest/400m jog.  Goal was 5:30 pace for the 3 miles, 5:10-5:15 pace for the 2 miles and 5:00 for the mile.  Ran the workout on the track so the actual distances were 4800m, 3200m, and 1600m.  I ran 16:10 (5:22, 5:25, 5:23), 11:24 (5:12, 5:12) and 4:56, respectively.  The 3 miles felt good and comfortably hard, the 2 miles was tough, and the last mile hurt.  It was probably the first time breaking 5:00 for a mile in a workout.  
Sat: 20 miles long run (6:38).  Legs felt really good as if I didn’t run a workout yesterday.  First 10 miles were rolling/hilly and the last 10 fairly flat.  Averaged 6:30 pace for the last 10 miles.  
Sun: 7.4 miles (7:09)
Weekly Total: 93.1 miles on 11 runs/7 days
This was probably my best week of training.  Nailing the tough workouts on Tuesday and Friday has boosted my confidence and proves that I'm fit and ready for Boston.  With just two weeks away from raceday, it's time to freshen up the legs and peak to run Boston Strong. 

1 comment:

Majid Vijah said...
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