Wednesday, March 24, 2010

A Couple of Boston Training Setbacks

Experienced a couple of unexpected setbacks in the last couple of weeks, I guess as opposed to an expected ones.

First, my 22mi run on 3/14 caused some right foot problems that I did not address properly. The achilles tendon and right heel soreness post run I thought was just due to the long run. A couple of days later, I pushed on a 5 mile tempo run that made it worse. I've been icing it since. My most recent long run was cut to ~15mi because of the injury. It's only finally starting to get better and feel like I'm back on track for Boston. Thank goodness because this is my last week of hard training.

Second, I've been having headaches from what I thought was a toothache. I saw the dentist today and it has nothing to do with my teeth. I've inherently bad gums. I floss and brush my teeth daily, religiously, but that's no defense against bad genes. Felt bad for my wife today having to put up with my crankiness. I normally don't like to take any form of drugs, but I've had to surrender to ibuprofen so that I could exist comfortably. Got a pretty good hill workout scheduled tomorrow and I hope this won't get in the way.

3.5 wks to Boston!

Monday, March 15, 2010

Two Different Long Runs

Last week, I was inspired by a YouTube video of Ryan Hall and Josh Cox doing 5:15-5:30min/mi at the end of a 30 mile long run. Consequently, I did a 20+ mile progression run that consisted of splits that were 15s-45s slower than my goal marathon pace (7:15). While I enjoyed the newness of the workout, it affected the rest of my training for the week. I had to lay off of meaningful speed workouts to for recovery.

This week, I ran~21.5 miles with friends at a nice and easy pace at about 100s slower than marathon pace. It was the complete opposite of last week's run. A couple of hours after the run, I actually felt I could go for another run. I can do some hard speed workouts this week without the heavy leg feeling.

Prior to last weeks progression run, I had always done my long runs at a very easy pace (mp + 60-90s) because it's what I've always known. But I think to continually improve as a runner, I need to mix in more long progression runs IN ADDITION to speed workouts throughout the week. The challenge and dilemma will be keeping my legs and body fresh enough to do both types of workouts. It might take some time to adjust.

Tuesday, March 2, 2010

March Update - In Like A Lion

Weather wise - untrue. Running wise, March has indeed come in like a lion. Almost two weeks in to March, my legs are starting to feel heavy. And it's a welcome feeling to know I'm working. Here's why...

Week 1 (44+ miles):
  • 2 miles warmup, 4x mile repeats 6:00, 6:00, 6:11, 6:20 + 5 easy miles
  • 6x 400m hill sprints (1:35, 1:32, 1:30, 1:30, 1:28, 1:22)
  • 20+ mile progression run (8:05 avg). I was inspired by watching Josh Cox training video, where he was doing something like 5:20 pace(!!!) at miles 26-30(!!!) to finish his workout.
Week 2:

Not done yet, but that progression run is the main culprit for deadening my legs. So this week, I've held back on speed workouts, doing somewhat easy fartleks in Central Park. I have 22 planned for Saturday - 14 easy, 5 in the 8k race, and 3 miles commute home. That's the plan anyways. We'll see how it goes.

In other news, I just booked my hotel in San Antonio for my Boston Marathon celebration. Looking forward to Salt Lick and other fine eating establishments.

Monday, March 1, 2010

2/3 Done - February totals

As thankful as I am, it's hard to believe it's already March. Winter marathon training is never much fun so I can't wait for spring to officially arrive.

With February in the books, I am now 2/3 done with my Boston training. My February mileage was as follows:

Total: 151.80 miles

Not very high mileage, but there were more quality miles in there. Did about two speed workouts per week and longest long run of about 19 miles. I think February will serve as a perfect springboard for a March of what I plan to be very challenging training month before tapering. It'll be challenging in the following ways:

  • maintain two quality speed sessions /wk
  • planned long runs will be 20 (3/7), 22 (3/14), 20(3/21), 23(3/28)
  • maintain fitness gained from P90X (core, upper body)
  • clean energy from a better diet by drastically reducing refined sugar intake - this one might be the hardest
  • every week should have 5 or 6 days running

Hopefully this training will bring me to a new marathon PR in Boston.