2016 Boston Marathon Training – Week 4
A recovery week! It was fantastic having a week of relative low mileage. I actually took today off. I didn’t sleep well a few nights, though, so it wasn’t as restful as it could have been. Still, by mid-week, I noticed my perceived easy pace was getting faster. I think I’m finally recovered from the California International Marathon and ready to train again. Just in time since I start serious training next week.
Details
I started the week running my first 20-miler of this training cycle. Then, I started a cutback week. Instead of doubling on Monday, I did 4 miles easy. On Tuesday, I ran a fartlek workout but the other runs during the week were easy.
Long Fartlek Run (20 miles easy w/12 x 30 sec. @ 10K-3K pace). [Log Details]
I set the pace range on my Garmin for 8:40-9:10, which is what I’ve been running by easy runs. It vibrated constantly because I was running about high-8:30 pace most of the time.
About 11 miles into the run, I hit the rolling hills of the Custis Trail. I constantly told myself to focus on effort and not pace – particularly since I had a fartlek session coming up at the end of this run.
I set the pace range for the fartlek session at 30 seconds at 6:55-7:20 pace. The first two or three (or four) were rough. After so many miles of shuffling, I couldn’t get my legs to turnover. But then, I managed to run harder.
I took 3 puffs of my new inhaler before heading out the door. I don’t think I needed it and feel more confident that I’m dealing with allergies and not asthma.
Average pace=8:58 pace. Fartlek segments pace=7:57, 7:33, 7:08, 7:33, 6:55, 7:04, 6:39, 6:40, 6:49, 7:31, 7:11, 6:33 pace.
Intervals (4 x 6 min. @ 10K pace w/3-min. active recoveries) [Log Details].
I felt pretty good during the warm up. I chalked it up to not doubling yesterday. I set the pace range in my Garmin for 7:10-7:20, which should be 10K pace based on recent races and the McMillan calculator. The first 10K segment felt very strong. The second and third were a little rough. They were on the Mount Vernon Trail, which has a couple of inclines where I was running it. The last repetition felt okay again. I think I was just glad it was over.
Generally, the run went well. I’m not sure why I couldn’t hit 10K pace. I double-checked McMillan when I logged my run and I didn’t enter too fast a pace. It was a little windy but it only seemed noticeable on the second repetition. Weird.
6:00 segment paces=7:18, 7:23, 7:24, 7:21. Average=7:23 pace.
Easy Run (14 miles) [Log Details].
I was supposed to do this run on Thursday morning but I didn’t get much sleep the night before. A few months ago, I’m sure I would have tried to gut it out. But since I’m being adaptive these days, I decided to do an easy 6 miles in the afternoon.
I had a good night’s sleep on Thursday night and felt pretty good out the door for a medium run on Friday. Mid-way through, I was really happy with the run. My posture was good and my legs felt fresh. I thought, Maybe I’m getting my endurance back! But, by 12 miles, I was a little tired. The winds were out of the south and by then, I was running into it. Overall, I was happy with the run because the pace mostly felt easy and comfortable.
Average pace=8:53.
Other Running-Related Activities
Health. Early in the week, I took a Zyrtec before bed in order to see if I’m battling allergy problems. By the end of the week, I was less vigilant. There have been a few runs when I’ve had a milder version of the throat numbness, so I’m thinking it might not be energy gels causing a reaction. Still, I went to the local running store (LRS) today and bought a few Clif Energy Gels so I could send the ingredients to my doctor.
Nutrition. I received my January Stridebox this week. I haven’t been using the products in the box. It’s mostly nutritional items and my stomach is pretty sensitive. But, I’m determined to try one item a week starting tomorrow.
Gear. While I was at my LRS getting energy gels, I couldn’t help but try on some things even though I have an entire tallboy dresser full of running clothes. I don’t need more clothes! I liked the New Balance Windblocker Jacket ($159.99) but I didn’t want it in black so I didn’t buy it. However, I see online there’s a purple version. I’m trying not to buy it.
Media of the Week
Song. “Under Pressure” by David Bowie and Queen. Ironically, I purchased “Heroes” on Sunday night. I thought about buying more of his music but after a quick glance, decided against it. The next morning, when I learned he died, I went back online and bought some more songs.
Video. Yesterday, the Boston Marathon posted this clip of close finishes in the women’s race on their Facebook page. I thought it was pretty cool. I can’t imagine running a marathon and then having to dig that deep at the end to fend off a competitor for the win.
Book. Based on a friend’s recommendation, I bought “The Science of Running,” by Steve Magness a couple of weeks ago. I started it this week but haven’t formed any blog-worthy opinions of it, yet.
The Week Ahead
I didn’t register early enough for the 20K that I had planned to run tomorrow so I’ll run long instead. Then, I’ll start the next phase of training next week – the fundamental phase. The idea is that I’ve built a good mileage base and now I’ll do some more race-specific training. I hope to run about 70 miles with a lot of easy running but maybe two days with some faster stuff.
Inspiration. “Faith is taking the first step even when you don’t see the whole staircase”. – Dr. Martin Luther King, Jr.
I really like the Pictocharts you use. Looking forward to your thoughts on the running book!