Race Week
Monday, April 11: 4 Miles easy
Tuesday, April 12: Last track workout! 5 x 1000 at 10k pace. Legs were feeling rested.
Wednesday, April 13: 4 Miles easy and a few strides.
Thursday, April 14: 7 mile run in spring like weather! Remembered doing this distance during my last taper, so stayed with that plan.
Friday, April 15: Rest Day
Saturday, April 16: Very easy 2 mile shake out run.
Sunday, April 17: Rest day and getting ready for Marathon Monday! I was very grateful to feel well rested, well trained, and injury free. I spent much of the weekend enjoying all the marathon energy: well wishes from friends and family, visiting the expo, sharing nerves with friends running Boston for the first time, relaxing with friends I had trained with all winter, and even being recognized as "Amanda from the website!"
The weather looked too perfect to believe, it would surely be a great day to run! This time around I enjoyed having a little more experience as part of my perspective. I kept all of my thoughts positive, but also realistic. If everything fell into place, I could run a PR, but also valued the success and accomplishment of having a strong and smart run. A pre-race routine meal of sushi, a good night's sleep and then time to catch the bus to Hopkinton.
Boston Marathon:
On race morning, 20 weeks of training, running in the cold and dark and snow, pool workouts, track workouts are now quickly in the past. I started in the first wave and was determined to stay close to my plan of 7:15 pace. I knew to take it out easy, relax on the downhills (but not too much!), conserve for the hills in Newton, and keep a smile. Through mile 10, I felt strong and on pace. For a few miles after that, the legs just felt a little tight, nothing major, but just didn't have the spring in them I quite needed. I kept an eye on my watch through 16 and knew around then, I probably wouldn't run under 3:13. That was OK, I still felt I could run faster than last year's Boston. The hills made my IT Bands a little tighter, but since everything else felt good, I could keep the pace under 8:00 min miles. Through Coolidge Corner and Fenway, I actually even felt stronger than I had in previous Bostons. I think that was the longer mid week run paying off. Crossed the line in 3:16:07, very pleased with a new Boston PR!
The excitement of this race is like none other. It's why almost immediately, I found myself thinking about next year.
Week 2
Monday, April 4: Easy 5.5 miles to start the week.
Tuesday, April 5: Track workout of 3 sets of 600, 800, 800. Everything about this workout felt a little fast, the intervals and the rest. Overall the whole workout was consistent with the 600s around 2:18 and the 800s around 3:08. Keeping the 800s that fast for me, definitely shows improvement in training.
Wednesday, April 6: 50 minute run and didn't worry about distance or pace, but just appreciated the early morning run.
Thursday, April 7: The last of the longer Thursday night runs. 9.5 miles with 20 minutes of marathon tempo. The tempo section came during the Newton hills so was really working in that section.
Friday, April 8: Rest Day. Rest days are tough these last few weeks as I can feel myself getting antsy about the marathon, just have to stop and enjoy the excitement.
Saturday, April 9: A steady and comfortable 12.25 miles. The pace stayed right about 7:50 and after all these long runs, definitely felt like I could do more, but happy to conserve the energy.
Sunday, April 10: Rest Day
Week 3
Monday, March 28: 4.5 easy miles and light strength training
Tuesday, March 29: The favorite 4 x 1 mile workout. With the exception of one interval that was too fast at 6:18, the rest were all at 6:25. This pacing was definitely an improvement from when I did this workout in early January. Also from comparing the miCoach to a workout in January, my heart rate seemed to be improving as the results from this workout in January had showed more time spent in the higher red zone heart rate.
Wednesday, March 30: Easy 5 miles and strength training.
Thursday, March 31: 9.5 miles at 8:00 min mile pace through a "wintry mix" as winter seemed to make it's (hopefully) final showing. Keeping this mid week medium long run in the routine has definitely helped with the endurance as this distance goes by quickly.
Friday, April 1: Rest day.
Saturday, April 2: 14 miles at just under 8:00 min/mile pace. Now is the time to enjoy the extra rest and the running that is left before the marathon; just have to trust that all the training will pay off in a few weeks.
Sunday, April 3: 45 minute aqua jog to flush out the legs.
Week 4
Monday, March 21: 40 minutes on the stationary bike to just flush out the legs.
Tuesday, March 22: Two sets of 4x 800 meters. The first one was 3:10 and the rest were at a very consistent 3:06. Settled into the quicker paced intervals earlier in the workout than usual. The miCoach recorded most of the intervals in the red zone and these definitely felt like hard work. Between the half marathon this weekend and this workout, has been fun to just have the legs go fast!
Wednesday, March 23: Easy 5 miles at 8:00 min mile pace and strength training.
Thursday, March 24: 9.5 mile tempo workout. After a 10 minute warm up these 9 miles went very quickly with 3 x 15 minutes of tempo. Used the analysis boundaries feature from the miCoach to look at the tempo sections more closely and this showed the tempo was about 7:20.
Friday, March 25: Rest Day
Saturday, March 26: The final (very) long run! 20.5 on the course with many many runners out there enjoying their last long run. After all the faster paced work this week, was just focused on mileage but kept the pace at about 7:50. Now, time to taper!
Sunday, March 27: 40 minute swim and some very light core strengthening.
Week 5
Monday, March 14: 40 minute swim, incorporating a little more aqua jogging than usual.
Tuesday, March 15: 6-8 x 1000 meter intervals with 2 minutes rest. As the weeks dwindle to get in more speed work, I went for all 8 sets. Each one stayed just around 4:00 minutes, but it took a while for the legs to feel warmed up for the faster pace.
Wednesday, March 16: Easy 5.5 miles around 8:30 pace and strength training. Legs were feeling sluggish after the track workout.
Thursday, March 17: 9.5 mile run at 8:00 min/mile pace. Like all of the other runners who had many dark training runs, very much enjoyed the majority of this run in daylight. Pace and distance felt comfortable.
Friday, March 18: Rest Day
Saturday, March 19: 4 miles easy and 6 x 50 meter strides.
Sunday, March 20: Half marathon in 1:29. Very pleased with the time as I had set my goal as under 1:30. This was a good race to gage my training as I usually do a half marathon at about this point. The first few miles were a a little fast around 6:40, but settled in after a few and kept the middle miles just about 6:55 and finished the last few around 6:45. I felt much stronger for the last three miles compared to other half marathons I have run at this time. Home stretch of the training ahead!
Week 6
Monday, March 7: 45 minute swim- As the mileage builds up and I want to preserve the legs as much as possible.
Tuesday, March 8: Track workout of 4 x 2000 meters with 3 minutes rest. Another long interval workout, but kept a strong pace throughout. The intervals ranged from 8:08-8:16, with a middle one a little slower around 8:16.
Wednesday, March 9: Easy 5.5 miles and strength training.
Thursday, March 10: With a very long run approaching over the weekend, I shortened the mid week run to 8 miles. Kept the pace just above 8:00 min/miles which felt very comfortable.
Friday, March 11: Rest day.
Saturday, March 12: Hot power yoga.
Sunday, March 13: A 22 mile training run. Right around this time starts to be very challenging in training. Your legs are tired, injuries appear, and you also feel the mental fatigue of all the miles. But a good run like today's reminds you why you are out there for all the miles. In previous training runs, circumstances (bad weather, dehydration, etc.) have prevented me from completing the 22 mile run. Today everything fell into place. Logged 22 miles, with miles 6-14 at about 7:15 tempo pace, the first 6 were a 7:55 min/mile pace warm up, and the last 8 miles stayed around 7:40. The overall pace was 7:35. Enjoyed warmer temperatures and wide streets as well! April does seem right around the corner!
Week 7
Monday, February 28: With the legs definitely heavy from yesterday's run, opted for a 45 minute swim.
Tuesday, March 1: Track workout of 1 mile, 2 mile, 1 mile. This was appropriate placement for a long interval workout after a two challenging long runs. I kept the pace comfortable with the intervals at 6:35, 13:15 and 6:33. The workout was good practice for lactic acid build up and getting the body used to running with fatigued legs.
Wednesday, March 2: Easy 5 mile run and strength training.
Thursday, March 3: 10 miles at a comfortable 8 min mile pace. The pace stayed consistent through the few hills on this route, and felt this run helped maintain mileage, but also didn't over do it with pace.
Friday, March 4: Easy 5.5 mile run and strength training that focused on the IT Band.
Saturday, March 5: Comfortably paced long run (8:15 min/mile average) for 16.8 miles. The miCoach showed a steadier heart rate through the Newton Hills, so hopefully the hill work is starting to pay off!
Sunday, March 6: Rest day.
Week 8
Monday, February 21: A planned 5 miles turned into 7; one of those runs that reminds you to enjoy the journey. Strength training as well.
Tuesday, February 22: Track workout consisting of 3 x (800, 400, 800). This workout is definitely challenging with the shorter distances and number of intervals. Felt strong keeping at the faster pace, the 400s were around 1:28 and the 800s between 3:06 and 3:10. Other than the first interval when the heart rate seemed to take off, the miCoach results showed a consistent heart rate while doing the 400 or 800s.
Wednesday, February 23: 5.5 easy miles at 8 min pace.
Thursday, February 24: 9 miles which included two twenty minute tempos. The tempo was about 7:20 pace and also though hilly portions and felt better than a few weeks ago.
Friday, February 25: Rest day
Saturday, February 26: Four recovery miles just to loosen up the legs at 8:45 pace.
Even though the pace was slower than usual, my legs felt a little heavy. Finished with 6 x 50 yard strides.
Sunday, February 27: Spring is not quite around the corner, as today was another 18 miles in the snow and slush. Ran on the beginning miles of the course and running with others helped keep the pace steady (7:35 average) which made for a surprisingly fast paced run given the conditions.
Week 9
A countdown in the single digit weeks yikes!
Monday, February 14: 5 miles to start off the week at 8 min mile pace.
Tuesday, February 15: Another familiar track workout during marathon training- 4 x
1 mile repeats with 3 minutes rest. Didn't quite settle into the right pace for the first interval, which made the first 800 too slow and spent the second half working to make up for it. Finished that mile in
6:33 and the rest were 6:28 -6:30. Also tried to keep an active rest with a light jog during the 3 min break.
Wednesday, February 16: 5 miles at 8 min pace and finished with four 50 yard strides and strength training.
Thursday, February 17: With this training season's first 20 miler coming up this weekend, I opted for a shorter, 7 mile run. Still included a few hills and the pace was a consistent 7:55. Fit in some strength training beforehand.
Friday, February 18: A few miles to loosen up the legs before the weekend's long run.
Saturday, February 19: First 20 miler so far. My goal was to run just under 8 min miles, but after 6 comfortable miles at 7:45 min/mile, I felt I could keep that pace for a while. Encountered some strong winds at times, but the overall pace was 7:42 with a few quick miles at the end.
Definitely a good run to remember when it starts to feel tough on marathon day.
Sunday, February 20: Rest Day
Week 10
Monday, Feburary 7: A cross training swim for 40 minutes. Although some may find swimming too monotonous, it has become my cross training of choice as it is non weight bearing, raises the heart rate, and also provides some core strengthening.
Tuesday, February 8: A track workout familiar to marathon training- two sets of 4x800 meters. The splits were between 3:08 and 3:11, very pleased to have most of them under 3:10 at the midpoint of training.
Wednesday, February 9: Easy 45 minute run, taking some advice from the coaches and just running for time and not worrying about mileage.
Thursday, February 10: 10 mile run with 2 x 20 minutes of marathon tempo. As I have trained for more marathons, I realize that the tempo training makes such a difference. The first tempo was a bit on the faster side at 7:10, but kept the second one at 7:20. I was pleased with the overall pace as there was still a lot of ice to avoid and a few hills to climb!
Friday, February 11: Another 40 minute run at just over 8:00 min/mile pace.
Saturday, February 12: Long, steady 18 miles. Pace was 7:53 and had a look at a 15 miler from the miCoach over a month ago. The 15 miler was at 7:46 pace, but the heart rate for this week's run stayed noticeably more in the green zone (comfortable), which means I wasn't working as hard for close to the same pace.
Sunday, February 13: Strength training and power yoga.
Week 11
Monday, January 31: 5.5 miles and some strength training. Legs feeling fresh after two days off.
Tuesday, February 1: Long intervals for track with 3 x 2000 meters and 4 minutes rest. They were 8:13, 8;10, and 8:03 and each one felt progressively stronger.
Wednesday, February 2: Opted for the pool today and a 45 minute swim and a yoga class.
Thursday, February 3: Slow 10 mile run at 8:20 pace. However, given the road conditions I was satisfied with the mileage and no falls!
Friday, February 4: Rest Day
Saturday, February 5: 14.75 miles at 8:00 min/mile pace and also included 4 hill repeats. All of the hill training so far made the repeats more manageable than usual. Some tightness in the hip flexors was a bit bothersome today so will keep an eye on that this week.
Sunday, February 6: 5 miles very easy, stayed on flat roads which helped loosen the legs a bit.
Coaches Comments
After nine weeks of Boston Marathon specific training (and 11 weeks to go) from B.A.A. Head Coach Michael Pieroni:
"Like many runners in the Northeast, Amanda has had to adjust her scheduled training plan. She has incorporated some cross training and use of a treadmill to round out her weekly plans. Remember mileage "lost" due to weather or illness cannot be "made up." Her more intense workouts are improving, which is a good indicator of improved fitness. With 12 weeks to go she is right on track. Her consistent weekly work sets herself up ideally to handle increases in effort which will be forthcoming over the next few weeks."
Week 12
Monday, January 24: The coldest day yet lent itself to 5 miles on the treadmill. 8 min mile pace. Strength training
Tuesday, January 25: With more work commitments this evening needed to do a modified track workout on the treadmill. 4 x 1 mile all between 6:30-6:35, with a little less warm up and cool down than usual.
Wednesday, January 26: 5.25 easy miles, but back in the fresh air. Strength training.
Thursday, January 27: Having no time to fit in a long run this weekend, I moved my 18 mile run to Thursday. Didn't worry about about pace as the roads were still pretty snowy, but focusing on time out running.
Friday January, 28: Feeling the effects of the 18 miles today during an easy 5 miles.
Saturday January 29: Rest Day
Sunday January 30: Rest Day
Week 13
Monday, January 17: With work committments on Tuesday, I moved my track workout to Monday night. 8 x 600 meters with a 200 meter jog in between. All of them were around 2:20, so pushing the pace, but not overdoing it. Recorded the full warm up, workout, and cool down on the miCoach- a great workout to see the change in heart rates and to make sure I am working and resting appropriately.
Tuesday, January 18: 45 minute swim and strength training.
Wednesday, January 19: Slippery roads made for a slower 5 miles.
Thursday, January 20: 10 miles just under 8:00 min/mile pace. The mid-week longer runs are steadily being more consistent at this pace.
Friday, January 21: 5 miles, easy
Saturday, January 22: Rest day with some yoga.
Sunday, January 23: 14 mile long run which went by very quickly after working up to last week's 18. Included 5 miles of marathon tempo, which I haven't done a lot of yet and felt better than expected. They were a little varied so more running at this pace will be good practice.
Week 14
Monday, January 10: 3 Mile run and a cardio boxing class. I think I should stick with swimming as my cross training!
Tuesday, January 11: 6 x 1000 meters for a track workout. This was one of my better track workouts so far, as I was more consistent and felt comfortable pushing the pace a little. All of them were between 3:57 and 4:00.
Wednesday, January 12: Big snow storm #2 of the year made for the second run on the treadmill. 5 miles at 7:47 pace.
Thursday, January 13: Decently clear roads for 8.8 miles with company from others training for the marathon. Pace was 8:00min/mile which included some slow patches on slippery sidewalks.
Friday, January 14: Rest Day
Saturday, January 15: Slow, long, easy run for 18 miles. After a decent amount of mileage and at good pacing this week, took it a little easier for this run and just focused on getting the miles in.
Sunday, January 16: Extra rest day this week as I try to shake a cold.
Week 15
Monday, January 3: 40 minutes in the pool for cross training. After having my fair share of marathon training injuries, I always vow to introduce cross training earlier. Will hopefully stick with it this time!
Tuesday, January 4: Interval workout of 1 mile, 2 mile, 1 mile. I felt not as comfortable as I would have liked for the pace of these. Part of marathon training is definitely being patient to reach peak fitness. Two mile warm up and cool down as well.
Wednesday, January 5: 4.5 mile run with the legs feeling pretty sluggish after the mileage from last night.
Thursday, January 6: So far, I have been better about getting in a mid week, 7-9 mile run. Today was 8.8 miles at 7:50 pace.
Friday, January 7: Very easy and relaxed 5 miles and some strength training.
Saturday, January 8: Rest day
Sunday, January 9: Long run with the B.A.A. A steady and comfortable 16 miles at 8 min/mile pace. Plenty of hills on this route, and definitely starting to feel stronger
Week 16
Monday, December 27: First 5 miles logged on the treadmill for this training season. The roads were impossible to run on, so ran five miles on the treadmill at 8 min pace and 1% incline.
Tuesday, December 28: Track workout which consisted of 2 x (4x800) and 90 seconds rest and a little longer rest between the sets. One slow one at 3:18, one too fast at 3:10, and the rest were 3:13-3:16. From last week's workout, I adjusted the miCoach heart rate zones, so those felt more accurate. 2 miles warm up and cool down on either end of the workout.
Wednesday, December 29: Wednesdays are a nice day to not worry about pace, just time for an easier run. 4.75 miles and some strength training.
Thursday, December 30: Longish mid week run of 10.5 miles at a strong 7:45 pace.
Friday, December 31: Easy 5 miles as the last run of 2010. Followed by strength training again.
Saturday, January 1: Rest day.
Sunday, January 2: Increased the long run mileage slightly this week to 14.5 miles. Average pace was just under 8:00 min/mile. This was just the kind of training run I enjoy, early miles were slower as a warm up and could negative split the second half on the way back in.
Week 17
Monday, December 20: Short run, about 4.5 miles at a quick pace. Definitely felt like I was working on this run, but a good way to stay warm on a cold morning.
Tuesday, December 21: 4 x 1 mile track workout. This workout has been a favorite of mine since college! The workout seems to be a good indicator of endurance and pace while training for longer events. The miles were around 6:35-6:37 and hopefully in a few weeks will be about 6:30.
Wednesday, December 22: Steady paced 4 miles. Legs pretty tired and a little heavy after the workout last evening.
Thursday, December 23: 7.5 snowy, windy, icy miles. Just the normal winter obstacles to training for Boston in New England. A few warm greetings from the others making the first footprints on the snow. About 8 min mile pace.
Friday, December 24: Rest Day
Saturday, December 25: Rest Day
Sunday, December 26: 12 miles averaging about 8:05 pace. Snowy and slippery sidewalks made for a slower run, but happy to just get in a decent amount of mileage.
Week 18
Monday, December 13: Since heavy rain was predicted all day, and saw no way around it, I decided on another pool workout. In the pool for 35 min and worked on getting my heart rate up a little more. Finished the workout with leg strength training and some focus around the IT Band.
Tuesday, December 14: Since there was no track workout tonight, I joined a few friends for a 7 mile run. The pace felt strong, but not too much, as we kept talking throughout the run. By the end, I was pleased to see the pace was just under 8 min miles so I know some fitness is coming back.
Wednesday, December 15: With a hectic end of the week approaching just squeezed in about 4.5 miles at a nice easy recovery pace.
Thursday, December 16: I had time during the run to do the miCoach Assessment workout which would help with the heart rate settings. Only takes 12 minutes and then ran a few more miles. Overall, I ran just about 5 miles today, pace was pretty uneven, given the assessment workout and that I also wanted to do some 3 minute pickups.
Friday, December 17: Rest day
Saturday, December 18: Another 13 mile loop with a good group of people starting to train for Boston. I felt much stronger this week at 7:50 pace, so feel I have a good base to work with as the mileage will steadily increase the next few weeks. An added bonus to this run, Christmas carolers bursting into song at about 12.75 miles!
Sunday, December 19: Rest day.
Week 19
Monday, December 6: Since I have occasional inklings of pain from the plantar fascitis this summer decided to head to the pool for a 30 minute swim.
Tuesday, December 7: Full winter running gear needed this morning! As I can't make it to the track tonight, I did an adjusted version of the running club workout. Some 4 minute pickups with 2 minutes rest. Success with the miCoach as well! As my first workout to sync to the log was really interesting to see that I was working harder during the pickups.
Wednesday, December 8: About 5 easy miles to start the day. Luckily the wind was at my back once I turned around so made it feel a little warmer out there. Legs feeling like they are starting to get back into shape.
Thursday, December 9: Thursdays seem to make for a good mid week longish run on the training schedule. Went out for a 7 mile city loop at a bit more of a tempo pace to get the heart rate up. With temperatures below freezing, received a few puzzling looks for running in this weather, and one "You are brave to be out here!"; it's only December so a lot of those comments ahead!
Friday, December 10: Taking advantage of two days of rest while I can!
Saturday, December 11: After running a solid 11 last week, I didn't want to increase my mileage too much, so planned on doing just about 11 or 12 again. However, since I hadn't run the loop I planned on in a while, I underestimated the mileage and wound up doing 13. Easy paced run though, so still felt good.
Sunday, December 12: Rest day.
Week 20
Summary:
With 20 weeks to go, and some rest and low mileage weeks in November- it's time to start training again! I would love to have another PR at Boston, but as any marathoner knows, no matter the training, the marathon has an incredible ability to humble any runner. I've also learned it's helpful to have marathon goals in tiers; just because so much can happen during the training, and even during the marathon. Stating the "big" goal to the universe, really does give you something to work towards though! Having run marathons in awful weather, with an injury, and in ideal conditions, I will also be satisfied with a smart and strong run on Marathon Monday. And, as I experienced this past October sometimes everything does fall into place and you can really surprise yourself!
Monday, November 29: Just a few short miles, 4.5 to stretch out the legs after 10 miles on Sunday (my first run over 5 miles since October!). After feeling good for 10 and knowing the training plan is starting, I am definitely excited to be getting back into the marathon training routine. Will just be building my mileage up slowly these next few weeks and keeping a lot of cross training in the workouts.
Tuesday, November 30: The BAA club is also getting back into their marathon training routine and I did an interval workout with them today. With a choice of 6-8 800s, I opted for 6 as it's still early and just like to feel that I will be working up to 8 soon.
Wednesday, December 1: Even thought it was quite a rainy evening, I decided to run outside as surely the snow and cold in February will force me to log more treadmill miles than I would. Just did another easy 5 miles at around 8 min mile pace.
Thursday, December 2: Rest day. Early on in training, I usually keep two rest days.
Friday, December 3: 6 miles, still at a comfortable pace.
Saturday, December 4: Getting back into the routine of the Saturday long run. I had planned for 10 miles, but wound up doing about 11. Tried out the miCoach for the first time. Accelerometer- easily clipped onto my laces, and the pacer quickly picked up the accelerometer and the heart rate monitor. I had set up the account and charged it the night before so felt I was good to go. During the run it was easy to tell that the Boston running community is awakening after taking some time off after their fall marathons; passed a few friends, and small groups starting to train out there today. I was excited to synch my first workout from the miCoach, but will consider this a "trial run" as it didn't synch the run. The miCoach suggests doing the 12 minute test run to get your baseline information so will try that next.
Sunday December 5: Power yoga to end the week.