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!


Anonymous 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!

Anonymous 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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