Boston Marathon Training Weeks 3 & 4

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I’m a bit behind in posting my training for the Boston Marathon! There have been a few life distractions. In my last post I told you I had a couple of skin cancers removed. Well, one of them became infected and I had to start antibiotics. I’m so happy to have completed the course and the wound is looking great.

My back unfortunately continues to give me some fits. I have a couple of trigger points in the right shoulder area that just won’t let go.  My physical therapist has been pounding away at them. It isn’t hampering my training but I’d like for them to be gone!  It was interesting today in our session she decided to work on my diaphragm as she felt it might be limiting my thoracic extension.  It was amazing. After 5 minutes she had me stand up and lean back and I had about 5-10 degrees more extension!  I’m fortunate to have Amira on my team!

Training has been going really well! I ran my first of three 20 milers on February 7th. It was a beautiful day with some great friends.

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This past week has been a relatively down week.  Tuesday was a progression workout that I just was not motivated to do!  I also was a little concerned about pushing the effort with a newly diagnosed infection.  My sister-in-law happens to be an infectious disease physician so I turned to her for advice.  Since I did not have a fever and there wasn’t much drainage she felt it would be ok to run.  Not the answer I was looking for!  I really just wanted a decent excuse not to run!  One of the Oiselle Volee’ team members, Allie Bigelow, gave the best advice to just go run a couple of miles and if it felt ok then try the workout.  That was all the nudge I needed.  I nailed the workout and was glad I did it!

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This past Saturday I raced a 10k in the middle of my long run. It was a wicked cold and windy day on a hilly course. Despite all that and coming off the 20 miler the week before, I was able to pull off another 10k PR and win 1st place Female Masters! The swag was sweet including a couple of gift certificates and a sweet handmade vase! I think I’m learning how to be better at racing shorter distances. I’m relying less on my watch and going by how I feel. I frequently check in with myself,  “Can I hold this pace for a mile? Can I push a little?”  I surprised myself with my kick at the end at a 6:49 pace.  The stride work post easy runs is working!!

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Post race celebration with track club friends
Post race celebration with track club friends

It’s hard for me to post my paces here and on Strava. I run soooo slow on my easy runs relative to others I follow. My race days and PRs remind that I’m doing the right thing by keeping my easy runs and long runs at a pace that I can easily carry a conversation.

Week 3- 43 miles

Monday:  4-5 miles very easily with 6 light 20sec strides post run + core: 5 miles at 10:30 with strides.

Tuesday:  7-8 miles total; 3 miles warmup; 3 x 10min @ 8:55-9:00, 8:47-8:52, and 8:40-45 pace with 2min easy jog btw each; easy cool down post. : 8mi total-(8:58, 8:47, 8:40) felt good. Pretty easy.

Wednesday:  OFF

Thursday:  5-6 miles easy running: 6 @ 10:14. Great run.

Friday:  3-4 miles easily with 6 x 20sec strides post run : 4 at 9:48. Strides are getting quicker. Turnover is snapping. Touched sub-5 for the first time.

Saturday:  19-20 miles relaxed running– 20 miles at 10:20. A great run with girlfriends.

Sunday:  Off

Week 4- 35 miles:

Monday:  4-5 miles very easily with 6 light 20sec strides post run + core:  5 miles at 10:30.  Felt good coming of the 20 miler.

Tuesday:  8-9 miles total; 3 miles easily; 4 mile progression from 9:00-05 down to 8:35-40 pace; easy cool down: 9mi. 15mph head wind. 9:09, 8:52, 8:46, 8:35. This was tough because of the head wind. Half was into the wind, half with the wind at my back. A good workout.

Wednesday:  Off

Thursday:  5-6 miles easy running– 6 miles at 10:09. Felt good.

Friday3-4 miles easily with 6 x 20sec strides post run + core. 4 miles at 10:12.  Strides are consistently getting better.

Saturday:  Off

Sunday:  12-13mi- Frostbite 10K. 3mi warm up, 10k, 3-4mi cool down. 25D, 15mph winds. 11 mi.  Overall female master 51:09! Last 200m I was running 6:49! Bitter cold, windy and hilly. Good race, good workout. Dealing with some back pain. (8:25, 7:53, 8:36, 8:35, 8:42, 8:13, 6:49)

 

How do you find motivation to get out and run on days that you are just not feeling it?

 

 

2 thoughts on “Boston Marathon Training Weeks 3 & 4”

  1. Sounds like your training is going well despite a couple health hiccups. I’m proud of you for staying committed to the training even when you don’t feel like it! You’re going to do great at the Boston Marathon! Can’t wait to hear about it!

    Laurie Wisotsky

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