I can't believe I am already ten weeks into my Boston Marathon training! This week I ran 78.5 miles. Thankfully I was able to get outside a bit more than last week. Below is a breakdown of my week:
Monday - Easy 13 miles @ 8:08 average pace.
Tuesday - Easy 7 miles @ 8:33 average pace with 8 x 20 second strides.
Wednesday - 13.5 miles total. 3 mile warm up @ 8:10 average pace, 4 miles @ 7:00 - 7:05 target pace (7:03 actual), .5 mile easy jog, 4 miles @ 6:55 - 7:05 target pace (6:58 actual), 2 mile cool down @ 8:14 average pace. I was really encouraged by how this run went. I am definitely more fit than I was a month ago. I tried out the Skechers GOMeb Razors for the first time and I liked them. This could definitely be a race shoe contender.
Thursday - 12 mile easy run split into a double, 7 miles in the morning @ 8:07 average pace, 5 miles in the evening @ 8:21 average pace.
Friday - 7 miles easy @ 8:40 average pace.
Saturday - this was one heck of a work out. I ran the first 6 miles outside @ 8:11 average pace. I then ran on the treadmill for 10 miles, completing 2 miles at each of the following paces: 7:40, 7:30, 7:20, 7:10, 7:00. I successfully hit the target paces but the last few miles were definitely work. I ran an additional 4 miles outside @ 8:06 pace So why did I do the progression run on the treadmill? The weather was fairly mild, but icy spots were still abundant on my route and I also wanted to run the 10 miles without any stops for cars, traffic lights, or other distractions. In hindsight, after looking at my heart rate data, I probably should have run the final 4 miles a little slower. I think I was just ready to have the work out completed at that point! Running truly easy is something I am working on and am definitely doing a better job of, but nobody's perfect, I guess.
Sunday - 7 miles easy @ 8:47 average pace.
At the end of my run today my Achilles tendon started to act up. This is an old injury that has not spoken to me in quite a few years, so there's a chance the upcoming week may be a bit of a cutback. Thankfully (or maybe not!) I'm a pro at managing Achilles tendinitis so I will employ my arsenal of kinesio tape, eccentric heel drops, compression socks, and my ultra attractive night splint!
This week I finally got on the podcast bandwagon and listened to some really great talks on my easy runs. Why did I wait so long to do this? I felt like I was having a really interesting discussion with old friends - it was great!. So far I have only listened to Tina Muir's Run To the Top podcasts . I have read Tina's blog for years. She is an amazing runner, and more importantly, the girl keeps it real when it comes to her training, racing, diet, you name it. Rather than tell you why I love podcasts, it is neatly summarized in one of Tina's blog posts, which you can find here.
If any of you have podcasts you love, clue me in! I'm looking for suggestions.