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.