- mon: Recovery from long run. Easy pace 1.5 – 2 minutes behind marathon pace. Ran 4.0 miles for 49 minutes at 12:27 pace. Easy run on treadmill
- tue: Alternate between 1 minutes of hard running followed by 4 minutes of easy running. Ran 4.0 miles for 40 minutes at 10:03 pace. Did workout on treadmill
- fri: 45-60 minutes with heart rate in aerobic zone (<160). Ran 6.2 miles for 60 minutes at 9:40 pace. Rowing
- sun: Long run with walk breaks. Ran 12.0 miles for 134 minutes at 11:12 pace. Ran on an indoor 200 meter track at Latitude in Peabody. Ran out of time and the place closed. Hopefully there will be no long term consequences to training.
I hope that everyone had an excellent holiday and is enjoying our snowy January! Today marks the end of the 13th week of training, which I started in October. Prior to October the longest I had run in the last 20 years was about 3-4 miles, so I had to take on a 6 month training program to (hopefully) bring me to a point where I can complete the 26.2 mile run in under 6 hours without injury. I have had a number of people ask me what training consists of, so I will take a brief moment to explain that. You run 4 days a week and cross-train 2, with 1 rest day each week. The four running days are a mixture of easy running, speed work and one “long run” a week. The cross training can be rowing, swimming or cycling. The “long-run” increases from week to week with occasional “set-back” weeks to aid in reducing over training fatigue. The total number of miles you run each week increases steadily until a couple of weeks before the marathon, when you taper off in order to be as strong as possible for the marathon itself.
At just a little over half way through the training I am running around 30 miles a week, which is about right for someone of my age and relative lack of training compared to elite athletes who run vastly longer distances and much higher paces than I could hope to do. That brings the total to about 265 miles I have run since I started training. I have been doing many of my long runs with the rest of the Miles for Miracles charity team on the actual Boston Marathon course through Wellesley and Newton.
Yesterday, however, I did my 15 miles long run solo through the towns of Lynnfield and North Reading. It was a brisk 12 degrees and within an hour my water bottles had frozen solid. I guess I need to figure out a better solution for liquids! The 15 miles took me a little over 3 hours and I finished feeling extremely tired. I have confidence that the next 3 months will get me to where I need to be, but sometimes it is hard to believe it!
I leave you with this thought: If you are driving and see a runner on the road please slow down and move to the left. The life you save might be mine.
- mon: Recovery from long run. Easy pace 1.5 – 2 minutes behind marathon pace. Ran 4.0 miles for 46 minutes at 11:33 pace. Easy recovery run
- tue: Alternate between 1 minutes of hard running followed by 4 minutes of easy running. Ran 4.0 miles for 43 minutes at 10:48 pace. No issues
- thu: 1 Mile warm up, 3 miles of marathon pace, 1 mile cool down. Ran 4.0 miles for 43 minutes at 10:57 pace. Workouts3.csv
- fri: 45-60 minutes with heart rate in aerobic zone (<160). Ran 1.4 miles for 60 minutes at 43:48 pace. Workouts3.csv
- sat: Long run with walk breaks. Ran 15.0 miles for 192 minutes at 12:46 pace. Very cold. Water bottles froze. Roads were snowy and difficult to navigate. Very beat up from this run.
- mon: Recovery from long run. Easy pace 1.5 – 2 minutes behind marathon pace. Ran 4.0 miles for 45 minutes at 11:15 pace. Nice easy run, no issues
- tue: Alternate between 1 minutes of hard running followed by 4 minutes of easy running. Ran 4.0 miles for 45 minutes at 11:15 pace. Did fartleks continuously without stopping
- thu: 1 Mile warm up, 3 miles of marathon pace, 1 mile cool down. Ran 5.0 miles for 60 minutes at 12:00 pace. Felt tired so just ran the miles easy
- fri: 45-60 minutes with heart rate in aerobic zone (<160). Ran 1.4 miles for 60 minutes at 43:48 pace. No issues
- sat: Long run with walk breaks. Ran 13.2 miles for 150 minutes at 11:25 pace. Run was in Wellsely and Newton on marathon course. Extremely cold. (9 degrees), roads were in bad shape. I was very beat up
- sun: 45-60 minutes with heart rate in aerobic zone (<160). Ran 1.4 miles for 60 minutes at 43:48 pace. Workouts3.csv
- tue: Recovery from long run. Pace marathon pace + 1 Intervals of Run 3min, walk 30 seconds. Should be about 4.5 – 5 miles. Ran 2.5 miles for 30 minutes at 12:00 pace. Very sore and in some pain after the 13 mile Sat long run. Had to cut this recovery run short
- wed: Longer mid week easy run. This is mostly to build miles for the week.. Ran 4.7 miles for 52 minutes at 11:14 pace. Felt great until last mile then left leg started to really hurt
- thu: Longer mid week easy run. This is mostly to build miles for the week.. Ran 3.5 miles for 40 minutes at 11:29 pace. Had to stop and have my wife come get me. Lot of pain in left leg
This weekend I finished week 10 of the 26 week training schedule for the Boston Marathon with a total of 200 training miles run so far. Yesterday I completed my longest run to date at 13.1 miles which took me 2 hours and 30 minutes. This brought last week to a total 31.15 miles of training runs. I have been doing part of the training on the actual marathon course in Wellesley and Newton to acclimate myself to the course. I wish I could say that progress on the training is raising my confidence and optimism about being able to do this, but to be honest I am finding this a monumental struggle. I sure wish I was 25 and not 45!
So far you have helped raise $6,537 for Children’s Hospital and I am really amazed at everyone’s generosity! If you have not yet had an opportunity to register your sponsorship you can do so here.
- mon: Recovery from long run. Pace marathon pace + 1 Intervals of Run 3min, walk 30 seconds. Should be about 4.5 – 5 miles. Ran 5.2 miles for 73 minutes at 14:12 pace. Blizzard out so I did this on the treadmill. I worked to keep my heart rate under 160, which seemed to be about 15 minmile pace.
- wed: Longer mid week easy run. This is mostly to build miles for the week.. Ran 7.0 miles for 89 minutes at 12:45 pace. I ran this continuously without a break. I ran it keeping my heart rate at or under 160.
- fri: Tempo run. Ran 2.7 miles for 29 minutes at 10:51 pace. Garmin Edge 205305
- sat: First 5k race of the year. Looking to improve my PR of 33:09 (10:41 pace) from the Doug Floutie 5K in the fall. Ran 3.2 miles for 31 minutes at 9:47 pace. Race went pretty well with an average pace of 9:43 (6.2 mh) Legs felt great. Only limiting factor was HR which I pushed into the red zone for the entire race.
- sun: Long run at 90 second behind marathon pace. RunWalk ratio of 5m1m. Ran 13.0 miles for 156 minutes at 12:01 pace. Felt great. Took food and water with me this time and this really helped. I am feeling some pain in my left ankle later in the day. will RICE
Every year Lowell hosts a 5K / 10K race on the first of January called “First Run”. I thought I would give it a try and see if I had improved much since the Flutie 5K in the fall. It was a gorgeous day and even though many of the participants were probably suffering from hangovers, the spirits seemt o be running high.
I managed to pull off a PR of 30:58, roughly 3 minutes faster than the fall. Here is a video of the race: