Major WORK this week! Last week was a mileage peak, while this week was a training peak in terms of key workouts. I did an 8-mile steady state on Tuesday and a 10 x 800 speed workout on Thursday.
This week I ran 49 miles: 5 runs, light hip strength, core x 2.
This is how this it went:
Monday: Full REST Day
My left calf was bothering me after Saturday’s hilly 20-miler and I knew one more rest day (after spectating the Shamrock Shuffle on Sunday) would do the trick. It did!
Tuesday: 10.84 miles, 7:02 average [8-mile steady state]
I went back & forth on the decision to run outside vs. the treadmill today a million times. It was super windy all morning and I really wasn’t feeling up to battling it for a steady state workout. (The workout can be hard enough without the wind factor.) Ultimately, though, I’m really happy I decided to suck it up and run outside. There was an annoying crosswind from the west, which is easier to contend with than a headwind/tailwind situation. I ran 2 miles warm-up to the lakefront, 8 mile steady state, and 5 min cooldown. (I originally planned a 10-mile steady state as a benchmark but I figured 8 was enough of a challenge with the wind.)
Splits: (Headwind) 7:02, 7:01, 6:54, 6:55, (Tailwind) 6:49, 6:54, 6:57, 6:50.
I’m happy with how this felt (thought I’d settle into 7:05-7:10 but just went with it). 6:50-7:00 felt strong!
Wednesday: Recovery 6 on TM, 8:08 average
Easy on the treadmill in the morning. Legs still had some pep and left calf didn’t bother me. I did a shortened version of my hip strength routine – the full routine is probably too much with Thursday’s 800s on the schedule.
Thursday: 11 miles, 7:30 average [10 x 800 with 2:45-3:00 recovery at the track]
10 x 800 Yassos are always a sign that race day is near. I woke up to thunderstorms and wind howling outside and thought “maybeeeee I should do this workout on Friday instead”. I was super nervous. I usually get a bit nervous before tough workouts but usually that’s just good energy to use on the run. This time, though, I think my nervous energy could have made the workout go either way. I had a huge pit in my stomach just thinking about it. I’m so happy Corey was there with me — she did the same workout the week before and we chatted in the car on the way to the track. Luckily, the rain and wind held off (well..kind of) for the majority of the workout — the headwind picked up on the east straightaway for the last 3-4 800s.
After running 2 miles easy, switching into our flats, and procrastinating a bit (AKA doing a bajillion leg swings just for the heck of it), it was time to begin.
2 mi up
10 x 800: 3.00, 3:05, 2:56, 2:59, 2:59, 2:58, 2:59, 2:58, 2:57, 2:56
(with 2:45-3:00 rest)
1 mi down
I thought I was fit, but not THAT FIT! I honestly didn’t have much of a goal going into the workout, but I thought that consistent 3:05s would be great. Anything faster would just be a bonus. After I finished the third 800, I thought “well, let’s just go with it”. It turns out my own expectations were completely off (as usual)— I locked into that pace and there was no way I was going to slow down. When I finished the final repeat, I literally screamed and felt like pulling a Brandi Chastain…but it was 30 degrees, the wind picked up, and the rain started again 10 minutes after we hopped back into the car.
I know I can’t place too much of an emphasis on one workout (and I’m not sure I believe the whole “Yassos predict your marathon time” thing), but this made me feel so confident in my training and preparation for Boston. I came away from this thinking, “Ok, I am READY FOR YOU, BOSTON!”. A really great feeling heading into taper! The hard work is done now! 🙂
Thanks, Corey, for snapping some pics!
Friday: Recovery 6 on TM, 8:10 average
My legs were tired on Friday but surprisingly peppy for this recovery run. They weren’t sore at all from the track workout and the recovery felt really good. Happy to get some easy miles in before a total rest day on Saturday.
Saturday: Full REST Day
Sunday: 15.5 easy miles, 7:32 average
I woke up early (for me, at least — winter cycles typically mean a 9 or 10 am start time) to meet up with Efo on the lakefront. I’ve followed Efo’s blog for about a year and a half now and she just happened to be in town visiting a friend. I’m so happy she asked me to run with her! We met on the lakefront so we both got a few miles in before running ~9 miles together. I felt somewhat creaky in the first few miles but the 9 miles with her went by so quickly (chatterboxes!) and I ran a few GMP miles after leaving her at her hotel.
The next time we see each other will be in Boston!
It was so nice out there today! It apparently ‘felt like’ 29 degrees when we started but the sun made it feel much warmer than that. I also didn’t realize the Chi Town Half was today and some of the front runners flew past us near North Ave.
Followed by, of course, BRUNCH with Corey, Chanthana, and Manny. (Because our lives revolve around running and bloody marys and bacon….duh.)
[ I’m not sure what this means, but it made me mentally prepared to run fast. 🙂 ]
I am absolutely THRILLED with how this week felt. Nobody could wipe that goofy smile off my face after Thursday’s 800s. I was shocked and relieved and elated that I ran the fastest set of 800s I’ve ever run in my life, in less than perfect conditions. This cycle has been a bit of a mixed bag, considering I wasn’t 100% in January. The first 8 weeks of the cycle felt like a bit of a slog, while the last 5 weeks or so have felt strong and consistent. I haven’t been to physical therapy for my left hip or quad since the Tuesday after the NYC Half and I actually doubt I’ll be going before Boston. I feel strong again — like I did last year leading into Boston. It’s crazy to think how much has happened in a year, but I’m still surprised that I’m here again, just a few weeks out from an amazing experience.
LET THE TAPER BEGIN!
4 thoughts on “Boston 2014 Training: Week 14 of 16”
Great week of work. 2 weeks left!!
Those are some insane 800s, congrats! I’m excited to see how you do at Boston!
CONGRATS on some awesome 800’s! Hoping to see some of those in my training in the near future.
really really late with the comment here, but so excited for you and your progress and fabulous workouts!! you ARE strong and VERY ready to rock Boston (again!). 1 week from today…xo