Boston Marathon Race Report

I had high expectations going into my 5th Boston Marathon. My marathon training cycle went extremely well and my fitness and marathon-specific workouts indicated I was in shape to run faster than my PR (2:32:29), which was set just 4 months ago at the California International Marathon.  

When I saw the race day weather forecast to be cold, wet and very windy (headwinds), I started to get worried. I was concerned about my race being ruined by the weather. But then I thought, there's nothing anyone can do about the weather and we'll all be running in the same conditions, so I better stop whining.

I arrived at the Athlete's Village about 2.5 hours before the start of the race. Once I got there I headed to the "Hawaii House", which is an engineering firm's office/residence on Main Street where Hawaii runners and islanders gather to relax before the race. According to this article, the owner started inviting Hawaii runners in for breakfast in 1995 to honor his late wife who loved visiting the islands. I was first invited into the house in 2012 by a close friend who lives in Hawaii. Since then it's been a tradition to relax and hang out at the house before toeing the Start line.

Hopkington Start

When the gun went off, I stayed close to the right side of the road so I wouldn't get clipped or shoved by runners who shot out like they were running a 10K. I ran comfortably clicking off mile splits mostly between 5:45-5:50. GPS mile splits for the first six miles were 5:45, 5:47, 5:46, 5:47, 5:52, and 5:47 with a 10K split of 36:06 (5:48 pace). At this point, I was feeling good (as I should since it was still early in the race) running at the pace/effort that I had trained at. I didn't think the winds had much of an effect in the early miles. However, by around mile 10, I started noticing the headwinds. It was also at this point in the race when runners around me started stringing out.  There were still many runners near me, but they were either running slightly in front of or behind me. Instead of putting in small surges to catch up to some runners and draft off of them, I continued to run my own pace and race.

I hit the half-marathon mark in 1:16:13, which was right around where I thought I'd be considering the conditions. My coach and I initially thought that going out in 1:14-1:15 for the half would be perfectly reasonable, if the weather was good.  However, going out in 1:14-1:15 in windy conditions would have made for a long day.  From miles 12-16, I continued to put down splits between 5:45-5:50. My 5K split of 17:55 between 20K-25K was my fastest throughout the race.

After 16 miles came the infamous Newton Hills. This is the section of Boston's course that will make or break a runner. In last year's race, the Newton Hills broke me and I ended up jogging to the finish. I wasn't about to experience that again. I reflected back on all the tough training and long runs I did on rolling hills and ran strong (or at least tried to) up the hills. Splits for miles 18-21 were 5:54, 5:51, 5:55 and 6:15, respectively. When I saw a 6:15 split for mile 21, I couldn't help but think that my race was about to go downhill.

The infamous Newton Hills!

After I crested Heartbreak Hill, I tried to regroup and focus on using even the slightest downhill to propel me forward. There were signs of my legs coming back to life as I hit the next three miles (miles 22-24) in 5:46, 5:50, and 5:47 pace. However, things started to get really tough over the last couple miles. My legs felt very heavy and the arms/shoulders started tightening up. Mile 25 was a 5:52 split.  

1 Mile To Go

With "1 mile to go", I tried to kick it in another gear but couldn't go any faster.  I crossed the finish in a respectable 2:33:13, which is my 2nd fastest marathon time and only 44 seconds slower than my PR. Ironically, I placed 119th Overall in the 119th edition of the Boston Marathon.  I'm very happy with my Boston performance.  I ran strong and almost even splits on a tough and very windy day. 

2:33:13 for 119th Overall

Official Marathon Splits

April 6 - 12 Training

Mon: AM - 6 miles easy with 4x30s pickups (7:15); PM - 4 miles easy (7:44)

Tue: AM - 13.1 miles with 10 miles (5:43) at marathon effort; Goal was to run at marathon effort, which based on my fitness is around 5:45ish.  I wanted to keep this workout on a flat route as much as possible, so I ran three loops of my usual 3-mile downtown loop (even though it's not entirely flat) and then added on a mile.  The first loop was all about loosening up the muscles and finding my rhythm.  I hit the first three miles right at 5:45 pace.  The 2nd loop (5:41, 5:44, 5:39) felt more controlled and comfortable than the first loop.  In the last loop and last mile I tried to relaxed as much as possible while getting a good feel of the pace and effort.  

Wed: AM - 6 miles easy (7:29); PM - 4 miles easy (7:13)

Thu: AM - 9.3 miles with 6x1/4 mile downhill repeats; ran fast and controlled with splits of 67, 67, 64 and 65.  PM - skipped run. 

Fri: AM - 5 miles easy (7:26); PM - 4.5 miles easy (7:22)

Sat: 16 miles long run (6:41); Ran the first 10 miles easy then the next 5 miles alternating between 1/2 mile at 5:45ish pace and 1/2 mile at normal long run pace, 1 mile cooldown. The first 10 were nice and easy averaging 6:53 pace. For the 1/2 mile fartleks I ran a rolling course. I practiced running marathon effort without looking at the watch. Ended up averaging 5:39 pace for the fast portions and 6:52 pace for the recovery. Really happy with the workout.

Sun: 7.3 miles easy (7:12)

Weekly Total: 75.3 miles on 10 runs/7 days
I'm starting to feel the legs freshening up  with the decrease in volume.  Just one more week and it's game time. 

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. 

March 23 - 29 Training

Mon: AM - 8.25 miles easy (7:28); PM - 4.9 miles easy (8:15)

Tue: AM - 16.5 miles including 2x6 miles with 1/2 mile rec jog.  Goal was to run the first 6-mile segment at 5:45-5:50 pace and then speed up on the second one.  I ran 34:32 (5:45 pace) for the first segment and 33:40 (5:37 pace) for the 2nd segment.  This was a tough workout, but I was really happy to nail it.  I ran this same workout about 2 1/2 weeks before CIM and averaged 5:53 and 5:50 pace, respectively.  It's obvious that my fitness is at a much higher level.  PM - 3.5 miles easy (7:43)

Wed: AM - 6.2 miles easy (7:02);  PM - 4.6 miles easy (7:16)

Thu: AM - 11.5 miles with 10 miles moderate in 59:42 (5:58); Ran  a 1/2 mile easy and then went straight into the moderate effort. Started out with the first couple miles at 6:08 and then settled in at 5:53-5:59.  Was really surprised to see the pace drop to sub-6:00 pace compared to previous moderate workouts.  PM - 7.2 miles with 8x:45/2:00 on/off fartlek. It was a double quality workout day.  Ran the fartlek on a rolling course. 

Fri: AM - 3.8 miles easy (7:52); PM - 6.2 miles easy (7:17)

Sat: 20.5 miles long run (6:36). The first 10 miles (67:16) were fairly flat and then the last 10 miles (64:57) quite hilly.  Felt really strong on the hills.  Last 3 miles were mostly downhill to get some quad-pounding.  

Sun: 7.4 miles easy (7:03); Felt like I was jogging. 

Weekly Total: 100.6 miles on 12 runs/7 days

An excellent but tough week of training.  I got in 4 quality sessions with varied-paced workouts (tempo, moderate, fartlek and long run). I have one more week of hard training and then will begin my peaking phase.  

March 9 - 22 Training

March 16 - 22

Mon: AM - 8.5 miles with 6x30s pickups (7:02); PM - 5.1 miles (8:01)

Tue: AM - 10 miles easy (7:01). Legs started to feel a bit heavy and fatigue over the last couple miles.  PM - 4.1 miles easy (7:34)

Wed: AM - 10 miles with 16x400 with 1:00 rest and 3:00 jog/rest after every 4 reps. Goal was hit to the 400s in 75 to maintain some speed.  The added rest is because I'm coming off the race.  Rans splits of (75, 74, 74, 73), (74, 73, 74, 74), (73, 72, 72, 73), (73, 72, 73, 73).  PM - 5.1 miles 8:04)

Thu: AM - 10.1 miles easy (6:54); PM - 4.1 miles easy (7:47)

Fri: AM - 8.1 miles with 4x30s pickups (7:01); PM - 5.2 miles easy (7:36)

Sat: 20.3 miles long run with last 5 miles at marathon effort (6:30).  Planned a route with lots of hills (some very steep) and downhills.  Ran 6:35ish to high 6:40 pace for the first  15 miles.  On the last 5 miles, I ran most of it downhill to get some pounding on the quads.  The first mile (mile 16) was rolling, the next 3 miles at a gradual descent, and the last mile slightly uphill.  Ran splits of 5:57, 5;50, 5:45, 5:53, and 5:47.  Really happy with this long run.  

Sun: AM - 5.6 miles easy (7:18); PM - 5 miles easy (7:38)

Weekly Total: 101.2 miles on 13 runs/7 days

Really good volume considering it was the week after the half.  I felt like my legs recovered pretty quickly from the half.  I'm not surprised though, because I've gotten my recovery (nutrition) down to a science.  Thanks to Herbalife24!

---------------------------------------------------------

March 9 - 15

Mon: AM - 8.5 miles easy with 6x30s pickups (6:56); PM - 5.1 miles easy (7:09)

Tue: AM - 15.1 miles with 10 mile tempo in 56:37 (5:40). Goal was to run at just under 5:50 to 5:40 pace. Ran 3 rounds of the 3-mile downtown loop and then a 1-mile loop.  The 1st 3-mile loop felt comfortable with splits right at 5:44-5:45.  On the 2nd loop I picked up the pace just a bit  and hit splits of 5:40, 5:40, and 5:38.  The 3rd 3-mile loop was faster at 5:37, 5:38, 5:34 and last mile in 5:35.  Happy with this tempo and how I felt overall.  PM - 4 miles easy (7:44)

Wed: AM - 6.2 miles easy (7:09); PM - 4 miles easy (7:45). Ran about an hour later than I usually do on my lunch time run.  Felt the difference because I started to get hungry on the run.  

Thu: AM - 8.2 miles with 6x400 w/ 400 rec jog.  Plan was to hit the 400s in 75s.  I ran 75, 73, 75, 74, 74, & 74.  PM - 4.2 miles easy (7:50)

Fri: 6 miles easy (7:30). 

Sat: AM - 14.8 miles with Rock'n'Roll DC Half-Marathon in 1:13:32 (5:37); 13th Overall, 1st in Division and 1st in Military Challenge.  Poor running conditions (rainy and cold) and a challenging course.  I went into the half aiming to run 1:12, but I knew it wasn't going to be easy with one steep hill and a handful of gradual climbs.  When I hit the 10-mile mark just a tad over 56 minutes I knew that a sub-1:13 was still in the cards, but was going to be tough.  I'd have to run a sub-17 last 5k, which I knew I was capable of.  However, a side-stitch at 11 miles that stayed with me the rest of the race and a long gradual hill on mile 12 threw away any hopes of a sub-1:13.  PM - 3.4 miles easy (8:13)

Sun: AM - 8.7 miles easy (7:09)

Weekly Total: 88.2 miles on 12 runs/7 days.

Overall, it was a good week of training that included a half-marathon race.  I'd call this a down week, but I'm not so sure it was with a long tempo and half-marathon race. I guess, in terms of volume, it was a down week, because I ended up with 88 miles whereas I've averaged 100+ miles/week over the last 8 weeks.   

March 2 - 8 Training

Mon: AM - 8.5 miles easy with 6x30s pickups (7:10); Treadmill.  PM - 4 miles easy (7:27)

Tue: AM - 13 miles with 8 mile tempo in 45:13 (5:40); Roads were too slippery from snow/ice, so I ran the workout on the treadmill.  Goal was to run the tempo alternating miles at 5:45-5:50 with 5:30-5:35 pace. Since I was running on the treadmill it was easy to switch speed. I alternated the speed between 10.3-10.4mph (5:49-5:46 pace) and 10.8-10.9mph (5:33-5:30).  Really good workout and I was surprised that the pace felt controlled.  PM - 4.6 miles easy (7:08)

Wed: AM - 8.5 miles easy (7:07); PM - 5.1 miles easy (7:24)

Thu: AM - 12 miles with 10 miles moderate progression; goal was to run 4 miles at 6:45, 3 miles at 6:15 and 3 miles at 5:45 on a slightly rolling course.  About 10 inches of snow fell, so I ended running on the treadmill again.  To simulate a rolling course, I increased the treadmill incline about every .2 miles from 2% to 4-5% grade. For the downhills, I ran some of it flat and some at -1.5% decline (my treadmill has a -2% decline).   I ran (6:45, 6:44, 6:41, 6:43), (6:14, 6:10, 6:10), and (5:45, 5:45 and 5:37). Workout felt comfortable and very controlled.  PM - 4 miles easy (7:41)

Fri: 10.5 miles easy (7:22)

Sat: 20 miles long run workout (6:29); First 10 miles easy on rolling hills and then 10x3:00 fast at the start of the last 10 miles.  I averaged 6:44 pace for the first 10 on rolling hills.  For the last 10 miles, the goal was to run the 10x3:00 starting at about MP and then progress down to 5:30.  I ran the first couple reps around 5:45-:48ish and then the remaining reps right around 5:30 pace.  I covered the last 10 miles in 62:08 (6:13 pace). 1.2 miles cooldown.

Sun: 8.6 miles easy (7:21); PM - skipped run. 

Weekly Total: 100 miles in 11 runs/7days
This has been the worst week (weather-wise) this winter.  I had to run on the treadmill for five consecutive morning workouts.  Well, I really shouldn't complain because I was still able to log another 100-mile week, my 8th consecutive 100-mile week of this training cycle.  The streak will end though because I'll decrease the volume a little bit this week to freshen up the legs for the Rock 'n' Roll DC Half on Saturday.  It will be my first race of 2015. With the way training has been going, I expect to run a new half-marathon PR.  We'll see.  

February 23 - March 1 Training

Mon: AM - 9 miles with 6x30s pickups (6:58); PM - 5.1 miles easy (7:57)

Tue: AM - 11.5 miles with 10x3:00 on/1:00 off. It was freezing cold (1 deg) and after one mile I thought about turning back home to hop on the treadmill.  I probably would have if it was just an easy run, but I had a quality session that I needed to get done on rolling hills. Ran the 3:00s at half-marathon effort and progressed down to 10K effort;  PM - 5 miles easy (7:35)

Wed: AM - 11 miles easy (6:52); PM - 5.1 miles easy (7:51)

Thu: AM - 4.5 miles easy (7:44); PM - 5.7 miles easy (7:28)

Fri: AM - 5 miles easy (8:03). Plan was to run a 20x1:00 on/off fartlek, but it snowed so I pushed the workout to later in the day; PM - 9.1 miles with 20x1:00 on/off (6:04 overall avg). Goal was to run the "on" at ~5:15 pace and the "off" at 6:15-6:20 pace.  I ended up averaging 5:12 and 6:20 pace for the on/off, respectively, and 5:43 pace for the 40 minutes.  Tough and good workout.

Sat: 22 miles long run on rolling hills (6:44). Really good long run on somewhat tired legs.  Averaged 6:50 pace for the first 11 miles and 6:38 for the second half.  Didn't take in any fluids or fuel during the run.  

Sun: AM - 8 miles easy (7:18); Legs felt surprisingly good with no soreness/tightness; PM -  2.5 miles easy (8:02).

Weekly Total: 103.6 miles on 13 runs/7 days
Another solid week of training in the freezing cold.  Friday's fartlek was a confidence booster because in the past I've struggled to maintain the moderate recovery pace for similar workouts.  Additionally, I was glad to knock out a really good hilly long run the following day on somewhat tired legs.  It's this kind of work that's going to pay off in Boston.  One more week of hard training and then I'll run my Boston tune-up race at the Rock 'n' Roll DC Half-Marathon on March 14.  

February 16 - 22 Training

Mon: AM – 8.5 miles easy with 6x30s pickups (7:01); PM – 4.5 miles easy 7:39). Massage in the evening. My first one in a long while. Calves were tender and glutes were tight.

Tue: AM – 14 miles with 10 miles tempo in 57:26 (5:45); It snowed ~6 inches overnight so I had no choice but to run the workout on the treadmill. Started out at 5:50 and worked down to 5:40ish. Thought the tempo would feel tough, but it actually felt smooth and controlled. Finished the workout feeling like I could go for a few more miles. PM – 4.1 miles easy (7:52)

Wed: AM – 10 miles easy (7:09); Freezing run. PM – 5.2 miles easy (7:40)

Thu: AM – 10.1 miles with 6x.33 fast/.67 easy (7:18); didn’t feel like running outside as the roads were still coated with snow and it was 8 deg with a real feel of -9. Ran the fast portions at 5:05-5:07 pace. Felt fast and controlled. PM – 5.1 miles easy (8:05)

Fri: 10 miles easy (7:05); -18 degrees real-feel called for a treadmill run.

Sat: 20 miles with 4x3 miles (17:40, 17:20, 17:01, 16:27) w/ 1/2 mile rec jog. Today was supposed to be an easy day with a 10-mile race tomorrow, but the race was cancelled due to weather. Glad they made the cancellation on Friday because it allowed me to adapt my training and fit in a long run workout. Ran a 4-mile warmup and then did 4 loops of the 3-mile downtown loop with a small 1/2 mile loop for recovery. The goal was to run each 3-mile segment in 17:45, 17:30, 17:15, and 17:00. I ended up running the workout in 17:40 (5:54, 5:53, 5:53), 17:20 (5:47, 5:47, 5:46), 17:01(5:39, 5:44, 5:38), and 16:27 (5:27, 5:31, 5:29). The first two segments felt easy, the third comfortable and the last one I ran aggressive. It started to snow and the winds picked up in the last segment which made things a little tough. Was really happy with the result of this workout.

Sun: 8.6 miles easy (7:32); It snowed ~8-10 inches in the late afternoon/evening with freezing rain overnight. I was okay with running on the treadmill.

Weekly Total: 100.1 miles on 11 runs/7 days.
This week was supposed to be sort of a down week with a 10-Mile race on Sunday. But since the race was cancelled, I got in a quality long run workout and ended the week right at 100 miles. I’m really happy with my current fitness and with a couple more weeks of hard training I should be able to improve my half-marathon PR at the Rock ‘n’ Roll DC Half-Marathon. The course is tough though, so I’ll see. Boston is just 8 weeks away now.

February 9 - 15 Training

Mon: AM – 8.5 miles easy w/ 6x30s pickups (7:07); PM – 5 miles easy (7:37)

 

Tue: AM – 12.1 miles with 4 miles Tempo + 4x1/4 mile; Ran 22:17 (5:34 pace) for the 4 mile tempo.  Splits were 5:33, 5:35, 5:33 and 5:36.  The first 3 miles felt good and comfortably hard, but the last half mile started to feel a little tough.  Following the tempo, I ran an easy mile and then did 4x1/4 mile downhill repeats.  I ran down a different hill than last month because the road was slippery from freezing rain the night before.  1/4 mile splits were 63, 63, 63, and 64.  Definitely worked the calves and quads.  PM – 5.1 miles easy (7:32)

 

Wed: AM – 8.2 miles easy (7:27); PM – 5 miles easy (7:48)

 

Thu: AM – 12 miles including 10 miles medium in 61:05 (6:07); Goal was to run 6:10ish average.  After 3-4 miles, I settled in at 6:04-6:07 pace.  I thought that the workout would feel a little tough, but it wasn’t.  Felt comfortable and controlled.   My left calf was a little sore from yesterday’s downhill repeats, but it didn’t bother me once I got going.  PM – 6 miles including 10x200m w/ 200 rec jog. This was the first time running a quality workout as my second run.  The intent was to get some faster running on tired legs.  The legs actually felt good. I ran 33-34s for the 200s.

 

Fri: AM – 6.4 miles easy (7:51); It was freezing (-7 deg Real-Feel), so I opted to run on the treadmill.  PM - 5.1 miles easy (7:53)

Sat: 21 miles long run (6:43); Ran the first 9 miles fairly flat and then the last 11-12 on rolling hills.  Felt very good and strong on the hills.  

Sun: AM - 6.6 miles easy (7:49); Treadmill run as it was 8 degrees with 25-40mph winds, -18 real feel.  PM - 5 miles easy (7:30); 

Weekly Total: 106.1 miles on 13 runs/ 7 days.  Another great week of training.  It was my 5th consecutive week at 100+ miles.  I'm planning to run my first race of 2015 this weekend at the MD/DC RRCA Club Challenge 10-Miler.  I'll see though because the weather doesn't look promising.  

February 2 - 8 Training

Mon: AM - 8.5 miles easy (7:16); PM - 5.6 miles easy (7:42)

Tue: AM - 11 miles with 4 miles in 23:14, 5:49 pace (6:32 overall avg pace). First six miles were easy and then the next 4 at marathon pace/effort. Splits were 5:49, 5:49, 5:48, 5:48. It was freezing (18 deg) with 12mph winds.  Pace felt controlled;  PM - 5.1 miles easy (7:27)

Wed: AM - 8 miles easy (7:17); PM - 5.1 miles easy (7:20)

Thu: AM - 10.6 miles with 6x800 w/ 400m rec jog. Conditions were windy with 15mph winds gusting to 25mph.  The 100-200m and 500-600m stretch were tough because of the headwinds, but I ran strong.  Splits were 2:30, 2:31, 2:29, 2:30, 2:30, 2:29.  PM - 5.2 miles easy (8:15)

Fri: AM - 8 miles easy (6:54). Felt really good but I about froze my tail off; PM - 5.4 miles easy (7:37)

Sat: 20.2 miles with 16 miles moderate at 6:07 pace. Goal was 16 miles at 6:10 pace.  Ran 5 loops of the downtown loop (2.97 mile loop) and a shorter 1 mile loop.  Felt good, smooth and controlled.  Definitely could have gone one more loop feeling controlled.  

Sun: AM - 7.6 miles easy (7:19); PM - 3.8 miles easy (7:49)

Weekly Total: 104.1 miles on 13 runs/7 days

Another 100+ mile week.  I'm really happy with how quickly my legs recover from the hard workouts and back-to-back weeks of high volume.  Saturday's workout wasn't a walk in the park, but it also didn't feel tough as I thought it should.  This may be a sign that I'm getting fitter.  

January 26 - February 1 Training

Mon: AM - 8.5 miles easy with 6x30s pickups (6:58); PM - 5.1 miles easy (7:23)

Tue: AM - 13 miles including 8x3:00 fast/3:00 steady over rolling hills (6:38).  Plan was to run the 3:00 fast portion at HM/10K effort with the recovery portion at a steady effort (about 6:15 effort).  This was a very tough workout, especially with the hills.  I lasted for 6 reps, but still continued on with the remaining two reps even if the pace and effort was slower.  What makes this workout tough is the recovery because you really don’t feel like you’re recovering.  As my coach told me, this is a gut-checker type workout.    PM – 5.1 miles easy (7:10)

Wed: AM – 10 miles easy/medium (6:37). It was a freezing 16 degrees with 15-20mph winds, so I chickened out and ran on the treadmill.  Ran the first 5 miles easy and the last 5 medium starting at 6:20ish pace and progressing down to 6:05.  Last 5 miles was in 31:03 (6:13 pace).  PM – 5.2 miles easy (7:13)

Thu: AM - 8.3 miles easy (7:08); PM - 4.6 miles easy (7:41)

Fri: AM - 10.3 miles with 10x400 w/ 400 rec jog. The track had a light coating of snow, but it wasn't slippery so I was able to run the workout.  The goal was to run fast, keep smooth and get the legs turning.  Splits were 72, 70, 72, 72, 71, 71, 70, 70, 70, 70.  The last 3 reps were tough, but I still managed to split 70s.  PM - 4 miles easy (7:41)

Sat: 20 miles long run on rolling hills (6:47).  Goal was to run at a normal long run pace, whatever that means.  Felt really good even with yesterday's interval session.  

Sun: AM - 8 miles easy (7:20); PM - 3.8 miles easy (7:55)

Weekly Total: 105.9 miles on 13 runs/7 days
A tough and good week of training that included some high volume and intensity.  This week's total put me at three consecutive weeks of 100+ miles.  

January 19 - 25 Training

Mon: AM - 8.5 miles easy with 6x30s pickups (7:02); PM - 4.5 miles easy (7:37)

Tue: AM - 12.4 miles with 10x3:00 on/1:30 off (6:38); Started around 5:45 pace for the first 3 reps and then worked my way down to 5:30 pace for the last 5. PM – 4.2 miles easy (7.43)

Wed: AM – 8.5 miles easy (7:02); PM – 5.1 miles easy (7:15)

Thu: AM – 12 miles with 10 miles medium progression in 63:19, 6:20 pace. Roads were slick from snow, so I ran the workout on the treadmill. Started out at 6:30ish and then slowly increased the pace to 6:15-6:10. The effort felt much easier in the last 5 miles than the first 5. PM – 4 miles easy (7:10)

Fri: AM – 5 miles easy (7:34); PM - 7 miles easy (7:04)

Sat: AM - 20.1 miles long run with miles 16-19 in 23:10, 5:48 pace (6:30 overall avg pace); Ran the first 15 miles easy and controlled on rolling hills averaging 6:40 pace, the next 4 miles (16-19) at sub-6:00 or MP effort, and the last mile easy.  I ran 23:10 for 4 miles with splits at 5:49, 5:47, 5:46, and 5:48.  I thought sub-6:00 or MP effort would feel tough, but it actually felt fast and controlled.  

Sun: AM - 8.3 miles easy (7:16); Expected the legs to be fatigued and heavy, but they actually felt good.  Felt like I was jogging at 7:45 pace.  PM - 3 miles easy (7:51)

Weekly Total: 102.7 miles on 13 runs/7 days
It was my 2nd consecutive week of hitting 100+ miles.  100 miles/week is starting to feel more like 80-90 miles/week.  Definitely a good sign.  

January 12 - 18 Training

Mon: AM - 8.25 miles easy with 6x30s pickups (7:14); PM - 5.1 miles easy (7:52)

Tue: AM - 10.7 miles 4 miles Tempo (22:49, 5:42 pace) and 2x400m (67, 66); Goal was to run the tempo at 5:40-5:45 pace. Mile splits were 5:50, 5:41, 5:41, 5:37.   I ran the 2x400s on a slight downhill.  The intent was to get some quad-pounding and used to running downhill in preparation for Boston's course.   PM - 5 miles easy (7:24)

Wed: AM - 10 miles easy/medium (6:41); Ran easy for the first 5 miles and then at a medium pace (6:15-6:20ish) over the last 5.   PM - 5.1 miles easy (8:02)

Thu: AM - 5 miles easy (7:29);  PM - 6 miles easy (7:14)

Fri: AM - 10.6 miles with 16x60s on/off Fartlek; Plan was to start a little slower than 5K pace and then work my way down.  I ran the first 8 reps around 5:15 pace.  In the last half I felt like I was running close to 5K pace/effort or even slightly faster, but then the actual pace was a little slower.  The legs were probably feeling the effects of a faster day-to-day running (Tue tempo followed by an easy/medium run on Wed).   PM - 4.4 miles easy (7:50)

Sat: 20 miles long run easy/medium (6:37); The first 10 miles were nice and easy at a 6:51 avg pace.  The last 10 miles were on rolling hills at a medium pace/effort starting at 6:30ish pace and working my way down to 6:15-6:10.  Felt really good and was cruising comfortably over the last 10 miles, which I ran in 63:37 (6:21 pace).  

Sun: AM - 6.6 miles easy (7:32);  PM - 4.6 miles easy (7:42)

Weekly Total: 101.3 miles on 13 runs/7 days
It was a good week of training both with volume and intensity.  I did some faster running or quality workouts on back-to-back days, which is a different than what I've done in the past.   I also hit my first 100+ mile week in this Boston marathon training cycle, whereas I only had one week at 100+ miles leading up to CIM.  

January 5 - 11 Training

Mon: AM - 8.5 miles easy (7:07); PM - 4.1 miles easy (7:13)

Tue: AM - 9.5 miles with 6x60s uphill and 2x60s downhill. Ran the workout on the treadmill because the roads were slippery and covered with snow.  I ran the uphills with the treadmill incline at 6-7% grade, which is the grade of the Newton hills.  For the first 3 reps, I started at 5:15 pace and then increased the pace to 5:10 for the last 30 sec.  The last 3 reps I started at 5:10 and increased to 5:05-5:00 pace.  For the downhills, I was only able to run 5:00 pace at a -2% grade because that's all my treadmill was capable of.  While I got the leg to turnover, I didn't achieve the downhill pounding and quad-beating which was the purpose of the downhills.  PM - 6 miles easy (7:58)

Wed: AM - 5.3 miles medium (6:32); Planned run was 10 miles at an easy/medium effort. I woke up late and didn't have enough time to put in 10 miles, so I hopped on the treadmill for a quick 5 miles before I had to get ready for work.  After a mile warm-up, I ran the next 4.3 miles in 27:07 (6:19 pace) starting at 6:30ish and then working my way down to 6:10.  Pace felt very comfortable and steady;  PM - 6.2 miles easy (7:20)

Thu: AM - 5.1 miles easy (7:25) treadmill; PM - 6.1 miles easy (7:06)

Fri: 8.6 miles with 6x30s pick-ups (7:00) treadmill;

Sat: 18.3 miles long run with 6x1/2 mile at marathon effort with 1/2 mile easy; Ran the first 12 miles averaging 6:48 and then alternated 1/2 mile at marathon effort with 1/2 mile easy for the last 6 miles.  Splits for the 1/2 mile at marathon effort were 2:56, 2:56, 2:55, 2:53 and 2:57.  

Sun: AM - 7 miles easy (7:12); PM - 4.6 miles easy (7:36)

Weekly Total: 89.3 miles on 12 runs/7 days
This week was a little rough with the freezing temps, but I still got in some pretty good volume and a couple decent workouts.  I just hope that there isn't any more snow days.  

December 29 - January 4

Mon: 10.1 miles easy (6:50)

Tue: AM - 6.6 miles easy with 4x30s pick-ups (6:59); PM - 3.6 miles easy (7:49). Wanted to try my wife's new treadmill, so I hopped on it for my 2nd run.  The advantage of owning a treadmill is that I can run when the weather is bad. The disadvantages are that I have no excuses for not logging the miles and that I might get soft and choose to run on the treadmill versus on the roads.  However, I don't see the later happening because I love running outside. 

Precor TRM 425 (iPad not included)

Wed: 11 miles with last 3 miles in 17:31. Plan was to do 10 miles with the last 3 at 5:50-6:00 pace.  I ran 11 (last mile was cool-down) because I didn't want to stop at a major intersection during the 10th mile.  First 7 miles felt very easy and comfortable. For the fast-finish I was hoping to run 6:00 and then slowly pick up the pace to 5:50, but instead I ran the same pace at 5:51, 5;50, and 5:50.  Last mile felt much harder than 5:50 because of 8-12mph headwinds and a slight uphill at the end. 

Thu: AM - 4 miles easy (7:27); PM - 7 miles easy (6:55)

Fri: 8.5 miles easy (6:59)

Sat: 17.3 miles long run (6:58). Plan was to run the first 9 on rolling terrain and then the last 8 on the flat downtown loop.  However, I missed a turn and had to change my route, which ended up being all rolling.  Felt pretty good the entire run.  Was hoping to keep the pace above 7:00, but I ran mostly 6:50ish, which felt very easy.  

Sun: AM - 8.5 miles easy (6:59); PM - 3.8 miles easy (7:49). I was bored so I got on the treadmill and ran an easy 30' while watching the finish of the marathon record in Berlin.

Weekly Total: 80.4 miles on 10 runs/7 days
Good week of volume considering it's only been a month from CIM.  Wed was a good sign that I was able to bounce back to marathon pace fairly easy.