Boston 2014 Training: Week 9 of 16

Week 9

A week of progress!

I ran 47 miles this week: 5 runs, 1 hour yoga, 1 x core, 1 x hip strength routine.

Progress! I was a bit worried about the dead leg situation last week, but (surprise, surprise) I think it led to somewhat of a breakthrough week. Solid speed workout, tempo, and first 20 of the cycle done!

Monday: 6 recovery, 8:05 pace + core

Felt pretty fresh and energetic today. Not a bad way to start the week! Lots of stretching and foam rolling and roll recovery’ing while watching TV in the evening felt great.

Tuesday: {speed: 2 x 1 mile, 2 x 800} 7.9 miles, 7:35 pace. 

Ahhhh, that’s more like it! I had a hectic day & ran on the treadmill after work, which meant that I had to wait in a LINE for a treadmill. So glad I don’t have to do that most days! I ran 2 mi w/up, 2 x 1 mile (3 min RI), 2 x 800 (2 min RI) and 2 mi c/down. Mile splits at 6:27 (power of the ‘mill) & 800s at 3:05. Pretty darn happy with how this one felt. Pushing the 800s after solid mile repeats was tough but I was surprised how the legs handled it.

Wednesday: 1 hour yoga at home


Thursday: {5 mile tempo} 8.5 miles, 7:24 pace + hip strength routine

Put the 5-mile tempo back on my schedule this week after last week’s failed attempt. I ran 2 mi up, 5 mile tempo, and 1.5 down. My tempos haven’t been strong this cycle so I started a bit conservatively at 6:58 and turned it into a mini progressive–last two miles 6:53, 6:49. I’ll take it!

Friday: Recovery 5, 8:05 pace.

Treadmill after work. Friday is normally a rest day but I had plans to go to a beer fest on Saturday night so I figured I wouldn’t feel like running on Sunday. 🙂

Saturday: Hilly 20-miler, 7:32 pace.

First 20 of the cycle DONE! Went out to Morton Arboretum with Tim R. and Corey early this morning. Corey brought some leftover bday cake for us to enjoy and she “made me” take a slice home. I wasn’t sure if I’d run 20 today, considering how heavy the legs felt last week but told myself I’d be happy with 17-18. Once I ran 12 miles, I decided the legs were ready for the full 20. Conditions were really good out there today, with only a few slick spots (snow covering the sheets of ice made them sneaky). I did 3 big loops and 2 small loops–mentally easy to get through the loops than an out and back would be, I think. Pretty happy with this considering I did ZERO hill training for Boston last year– arguably the toughest 20 miler I’ve ever logged (with over 2,000 ft elevation).

Water with Nuun after each Loop
Salted carmel Gu at 1 hr and 2 hr.

I got a kick out of what all of those loops look like on Garmin Connect 🙂

The rest of the day, I ate, napped hardcore, and drank a lot of beer. That’s proper recovery right?

2014-03-01 19.00.37-2

Brewhaha with Brad, Manny, and Corey 

Sunday: Complete rest

My legs weren’t dead on Sunday! But a full rest day with puppy cuddles on the couch was pretty darn nice.

I can’t believe that we’re less than 50 days away from Boston now and that I’ll be racing the NYC Half in less than two weeks. I’m really proud of the work that I put in this week. Feeling pretty strong and prepared for another strong week ahead!

– J

4 thoughts on “Boston 2014 Training: Week 9 of 16

  1. Tina Muir says:

    Yay! So glad training is going well for you! I can’t wait to see how you get on at Boston, I know all those struggles will make you stronger! I have always run my fastest races after those setbacks! You will too 🙂

  2. Jen says:

    Awesome week and great job on the 20 miler! My 20 mile attempt was today and the 1400′ elevation gain left my legs dead, so I know that your 2000′ is no joke!

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