Monday, February 9, 2009

Boston Marathon Training Update - Week 7

Wow, what a difference a week makes! After complaining in my last training update about running slow and falling short on distance, I ended up having my best training week ever this week. Not only was my average pace 15 seconds per mile faster than any week of training I’ve ever had, I also ended up running almost five miles longer than I had planned. (It was originally supposed to be a step-back week this week – Oops!) The best part of all of this is that I still have had no injuries to report. Sweet!

Week #7 (2/2-2/8)

What I Planned:

Tempo Run: 7 total miles with 5 tempo miles at 6:37 pace
General Aerobic Run: 6 miles at 7:15 pace
Recovery Run: 4 miles at easy pace
Bronx Half Marathon: 13.1 miles at race pace
Total week 7 distance: 30 miles

What I Ran:

Tempo Treadmill Run: 7.5 miles; 5 miles at 6:26 pace [Avg HR 169]
General Aerobic Treadmill Run: 8.7 miles at 6:54 pace [Avg HR 156]
Recovery Run: 5.2 miles at 6:21 pace [Avg HR 163]
Bronx Half Marathon: 13.1 miles at 6:34 pace [Avg HR 165]
Total week 7 distance: 34.5 miles; avg pace – 6:39 min/mi

How I Ran:

My week of training began with a tough treadmill tempo run. I was looking for a more challenging workout than last week’s tempo run, when despite my internal struggles, the heart rate never rose into my target training zone. So I cranked the incline up to 5% for this attempt. Five miles later, I was done and happy with the fast distance I hammered out on the treadmill. The next day, in what was scheduled to be an easy treadmill recovery run, I was encouraged by the music/podcasts and ran 8.68 miles in exactly an hour. Recovery was not to be found even in the following day’s workout when I ran the Central Park’s Lower Loop and ended with 5.17 miles in 32:53. All these fast training runs culminated in a spectacular race yesterday when I ran the Bronx Half Marathon in 1:26:10, my second best time ever.
I’m encouraged knowing that I’m running and racing almost in mid-season form, and yet I still have not yet reach the pinnacle of this training cycle and have the whole rest of the year to improve on my racing as well. How much faster can I get? Currently, I’m scheduled to run at least 4 more half-marathons this year, so I’ll get that many more cracks at breaking 1:25, which unofficially is my 2009 goal for the 13.1 mile race distance.
If I don't say this enough, thanks to all of you for reading and supporting me through this crazy adventure. Have a great week, everyone!

15 comments:

D10 said...

Nice job! You are running strong. I love the weeks of training when everything feels like it is coming together.

Melanie said...

great job on the HM!

Xenia said...

Yay for having a good week!

I've slowly been coming around to the treadmill (against my will), but it's been a godsend during this heinous winter weather. I can't wait for spring!

Jess said...

Maybe the off-week is what you needed :). Awesome!

Count of Monte Christo said...

That must be really great to be in such great shape so early into your schedule. Great work!

Susan said...

Great week, seems like you have a good year ahead of you!

aron said...

AWESOME job on the week!!! boston better watch out :)

Cowboy Hazel said...

Nice work. Those are impressive training paces! And, again, good job in the Bronx. I'm sure you'll break 1:25 this year.

runner26 said...

Your training is rockin! Well done on everything!

The Happy Runner said...

You are definitely going to break 1:25 for the half. Definitely!

Marci said...

Great job with your training! It is so nice to see progress, it really keeps you motivated!

Andrew is getting fit said...

I love reading about your progress. It helps keep me motivated funnily enough!

bill carter said...

Wow! I think you are definitely on track to have a great Boston. Seriously, I think you could run some ridiculously great time considering the way your training is going.

Best of luck and just don't get hurt.

X-Country2 said...

Great work! Looks like this is shaping up to be an awesome cycle!

The 8-count said...

Great job!

 
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