2016 Boston Marathon Training – Week 15

How quickly things change!  Last week, I felt invincible.  Then, I tripped and injured my knee during my long run on Sunday – the first day of my peak training week.  I took Monday off but ran through pain the rest of the week.  On the bright side, I got to meet Meb Keflezighi on Thursday and I’m running the Cherry Blossom 10 Miler tomorrow!

Training Schedule
March 27th – April 2nd

Sunday: Specific Endurance Run.  1 mile easy, 18 miles @ marathon pace + 20 sec./mile, 1 mile easy.
Monday: 6-8 miles easy + hill sprints (AM), optional 4 miles easy (PM).
Tuesday: Specific Endurance Intervals. 10 miles w/4 x 1 mile @ goal marathon pace w/3-min. active recoveries.
Wednesday: 10 miles moderate (AM), optional 4 miles easy (PM).
Thursday: Specific Endurance Intervals. 12 miles w/2 x 3 miles @ goal half marathon pace.
Friday: 6 miles easy.
Saturday: 6 miles easy.

Mileage Total: ~74-80 Miles

Adaptations.  This week was nothing like I thought it would be at the beginning of this marathon cycle.  When I hurt my knee on Sunday, I knew I had to just take each day as it came.  In the end, I skipped the doubles and didn’t attempt half marathon pace on Thursday’s interval workout.

Details

Specific Endurance Run.  1 mile easy, 18 miles @ marathon pace + 20 sec./mile, 1 mile easy [Log Details].

Before the run, I plugged my time from the Rock ‘n’ Roll DC Half Marathon into the McMillan Calculator and it came up with 3:26:17 or 7:52 pace.  I set my Garmin for 8:10-8:20 pace for the MP+20 seconds miles. I had to push hard to get under 8:20 for the first two repetitions but then, I settled into the pace comfortably.  I also took an Accel gel at the 1:05 mark.

I planned to run through East Potomac Park/Hains Point.  At the last minute, I thought maybe that’s a bad idea with the cherry blossom trees in full bloom.  I decided maybe it wouldn’t be too bad and crossed the 14th Street Bridge into the District.  Sure enough, there was a steady stream of cars and people talking pictures of trees.  I stopped for a picture, too:

As I exited Hains Point, I moved to the sidewalk.  With a few yards to go, I tripped on a raised piece of sidewalk, screaming as I fell to the ground.  I sat up and did an assessment.  My left knee was scrapped up in two places.  Some tourists asked if I needed help but I said I was okay.  I got up and limped a few hundred feet away so I could lay down in the grass.  By now, I was sobbing from pain and disappointment.  Why now?!  A tourist couple asked if I was okay and offered me tissue to clean my wounds.  I declined.  Then, I thought about this guy, poured some water over my knee to wash the blood away, and kept going.  I actually stayed on pace for the last three miles before shutting everything down and hobbling home.  It was a great run but I couldn’t celebrate it.  I wondered, How bad is my knee?

Overall pace=8:15.  Average pace for 18 miles segment=8:08.

Specific Endurance Intervals. 12 miles w/4 x 1 mile @ goal marathon pace w/2-min. active recoveries [Log Details].

I started the run with a pretty dramatic limp.  It really hurt to run.  Three minutes in, I stopped and started walking back home.  I was so upset but I just couldn’t do it.  Then, I told myself, Just try to go a little further.

A mile or so into the run, it was less painful.  I even managed to get pretty close to marathon pace but it was a strain.  I worried the tension could affect everything from my hips to my ankles and tried to relax.  I shuffled back home after the hard segments.  I felt good about how the workout went.

Marathon pace miles=8:10, 8:01, 8:02, 7:39.  Average=7:58.

Medium Runs.  14 miles w/10 miles moderate [Log Details] + Medium Run [Log Details].

On Wednesday, running was still very painful.  I ran with a pretty severe limp for the first two miles or so but then it ached a lot less.  I noticed it felt better on the uphills.  I ran very cautiously on the downhills, though.  I wasn’t sure how stable the joint was and didn’t want to fall again.  On Thursday, my knee felt much better.  I was barely limping at the start of the run.  But, my thighs and calves were very sore.  I ran hard for most of the run, which was a relief.  My knee is going to heal and I’ll be fine for Boston.

Average paces=8:34 and 8:26, respectively.

Other Running-Related Activities

Injuries.  As mentioned above, I fell hard on my Sunday long run and hurt my left knee.  The skin was scrapped off in two places and it was pretty swollen all week.  I tried to run on Monday but I just couldn’t stand the pain.  That was hard for me.  I never miss training days, let alone during peak week!  I forced myself to run through the pain on Tuesday, Wednesday, and Thursday.  Today, it still hurts to run but it’s bearable. 

Racing Schedule.  My last tune-up race was supposed to be tomorrow’s Cherry Blossom 10 Miler.  On Thursday evening, I went to an event at a Potomac River Running store where I got to meet Meb Keflezighi!  We’re both San Diegans so I wore t-shirt from my high school field hockey team.  On Friday, I went to the expo.  It wasn’t very crowded and I managed not to buy anything!

Meanwhile, the Boston Marathon is getting close!  I got my runner passport in the mail last Saturday.

Media of the Week

Song.  “Tubthumping” by Chumbawamba.  Appropriately, this song came on during my first post-fall run on Tuesday.

The Week Ahead

I’m running the Cherry Blossom 10 Miler tomorrow!  Then, I’ll try to run long on Monday and then start my taper.

Inspiration.  “Victory is in having done your best. If you’ve done your best, you’ve won.” – Bill Bowerman