Monday: 5 hilly miles on the tread.
1/2 mile at an easy pace. Then I bumped up the pace to 8:00 and ran a 1.5 mile hill: quarter mile at 2.0, 2.5, 3.0, 3.5, 4.0, and 4.5 incline. 1/2 mile at no incline, same pace. Next, a 1 mile hill: quarter mile at 3.0, 3.5, 4.0, and 4.5. First 3/4 at 8:00, last quarter mile at an 8:13 pace. 1/2 mile at 8:00 and no incline. Last hill was a 1/2 mile: 4.0, 4.5. First 1/4 at 8:00 second at 8:20. 1/2 mile cool down.
This was a great workout that seriously kicked my butt. I kept the whole workout at faster than marathon pace. I was sucking wind hard by the end, but it felt great and hopefully it will help me through the Newton hills.
Tuesday: Hour of spin at the gym.
Wednesday: Laziness. I was supposed to run at the track, but only one other person showed up, then I got a side ache and I was never into it mentally, so I went home and watched Idol.
Thursday: I had to do my speed on the tread because it was super windy outside. 1 mile warm up followed by 4 X 1-mile with 400m recovery. (6:55, 6:53, 6:53, 6:50) It was a good workout, hard to do on the tread but easier because I was forced to keep my legs moving at the same pace. I am curious if I could keep the paces on the track.
Friday: Rest. I should have gone to the gym since I rested on Wednesday, but I was lazy.
Saturday: 20 miles!!! 8:42 pace.
I ran through Angel Heights, up the Sand Hollow hill, down it and back up it and home on 200 west.
I was very happy with this run. I wanted to do it at least under 9:20 (PMP plus 1 minute), but I was hoping for under 9:00. I had a few slow miles, but a number under marathon pace including the final mile (8:21), even though I was exhausted. Allergies kicked in bad after the run, though. I took too much medicine and couldn't function the rest of the day. Luckily, I have the greatest husband in the world and even though he was exhausted from his 20, he let me sleep and took care of the kids.
On to the taper weeks. Although, Tom mentioned an article about how a two-week taper is all you need for a marathon. I better check it out. As of now, I plan to keep the speed up and intensity up, just cut out some distance in my long runs.
Sunday, March 29, 2009
Four Weeks to Boston: Thomas
Tuesday: Treadmill - 1 mile easy, 4x1600M (6:40 @ 4% incline), 0.5 mile easy.
Wednesday: 7.0 miles at 7:17 pace. Last two uphill miles at 6:57 pace.
Thursday: Speed on treadmill - 1 mile easy, 3x1600M (6:00 pace), 0.5 mile easy.
Saturday: 20.0 miles @ 7:19 pace. Last good long run before Boston.
This was a pretty good week. I have been icing my foot each night and the injury from a week ago has not returned. With 22 days to Boston it is time to start a gradual taper.
Wednesday: 7.0 miles at 7:17 pace. Last two uphill miles at 6:57 pace.
Thursday: Speed on treadmill - 1 mile easy, 3x1600M (6:00 pace), 0.5 mile easy.
Saturday: 20.0 miles @ 7:19 pace. Last good long run before Boston.
This was a pretty good week. I have been icing my foot each night and the injury from a week ago has not returned. With 22 days to Boston it is time to start a gradual taper.
Monday, March 23, 2009
Thoughts at 1 month to Boston: Elizabeth
Boston is 4 weeks away, today. Here is what I am feeling:
I am excited for my taper to officially start after Saturday. If I can just get through 20 miles at a decent pace, I will feel ready. I also need to radically change my eating habits over the next month. Much less junk will do my weight and glycogen stores some good.
- Nervous because of curse. Timing couldn't be worse.
- If worse comes to worst and I have a bad race, I should be able to make up for it 12 days later at the Hurricane half. I feel I am in better half shape anyway.
- I feel faster than I did this time before St. George.
- My endurance is, however, not as good.
- But my 17-miler last week was way faster than any long run I did before St. George.
- And I felt great at the end and even picked up the pace the last couple of miles.
- My 20-miler before St. George found me sucking wind the last couple of miles.
- I weigh 5-10 pounds more than I did St. George.
- Hopefully, it is all muscle in my legs.
- Body feels pretty good: hamstring hasn't been bothering me much. I still wear the wrap on long runs, but more as a security blanket that anything.
- Knees are pretty good.
- Bunion still hurts, which it did for St. George and doesn't really bug me while I am running.
- IT-band gets tight, I need to remember to stretch it after all my runs.
- Basically, I am just mad about the curse timing and wish there was something I could do to alter it.
I am excited for my taper to officially start after Saturday. If I can just get through 20 miles at a decent pace, I will feel ready. I also need to radically change my eating habits over the next month. Much less junk will do my weight and glycogen stores some good.
5 Weeks to Boston: Elizabeth
Monday: 5 miles on tread. 1 mile easy (9:06) and 4 miles at tempo (7:30, 7:30, 7:19, 7:09). Great run, maybe my tread is off or something, but I felt very comfortable. I was working, but not getting super uncomfortable.
Tuesday: 1 hour spin at the gym.
Wednesday:
Friday: Turbo at the gym. Ty did not lack any energy with two weeks to go. Ashley helped keep the tempo up. My back was starting to hurt by the last 15 minutes. (PMS, I'm sure). I was sore on Saturday.
Saturday: 4.7 miles, 8:00 pace.
I stayed up too late and ate way too much junk food this week. My sister and her kids came into town on Friday for a softball tournament. I planned to get 12 miles in. Oh well. But i really need to get in one last ultra long run on Saturday.
Curse started, which sucks because it means the curse will be going strong for Boston. I definitely felt sluggish all week and really didn't even want to get up and run at all today. I'm going to do some research and see if I can alter the curse in 1 month.
Tuesday: 1 hour spin at the gym.
Wednesday:
- Track workout. 4 x 800 (3:09, 3:10, 3:11, 3:11). I had to cut it short for spin.
- Taught i hour spin at the gym. Lots of hills and standing.
Friday: Turbo at the gym. Ty did not lack any energy with two weeks to go. Ashley helped keep the tempo up. My back was starting to hurt by the last 15 minutes. (PMS, I'm sure). I was sore on Saturday.
Saturday: 4.7 miles, 8:00 pace.
I stayed up too late and ate way too much junk food this week. My sister and her kids came into town on Friday for a softball tournament. I planned to get 12 miles in. Oh well. But i really need to get in one last ultra long run on Saturday.
Curse started, which sucks because it means the curse will be going strong for Boston. I definitely felt sluggish all week and really didn't even want to get up and run at all today. I'm going to do some research and see if I can alter the curse in 1 month.
Saturday, March 21, 2009
Five Weeks to Boston: Thomas
Monday: 5.5 miles on treadmill (1 mile easy, four miles fast - 6:27, 6:22, 6:17, 6:15), half mile easy.
Wednesday: Track workout - 1200 m warm up, 4x800 m (2:50, 2:51, 2:55, 2:55), 1 x 1600 m (6:46 pushing James in the double stroller).
Friday: 6.63 miles @ 7:36 pace. It is starting to get really hot. I did this run in the afternoon and suffered in the heat.
Saturday: 18.0 miles @ 7:42 pace. I planned on doing about 22 miles (the Sand Hollow loop). I felt really good the first 13 miles (averaging 7:10 to 7:15). I stopped for water at the top of the Sand Hollow hill and my right Achilles tightened up. I tried to run/walk through the pain for the next five miles, but the pain was getting severe and I didn't want to risk major injury. I called Elizabeth from the animal shelter to pick me up. I will try again next week for my last long run before Boston.
Wednesday: Track workout - 1200 m warm up, 4x800 m (2:50, 2:51, 2:55, 2:55), 1 x 1600 m (6:46 pushing James in the double stroller).
Friday: 6.63 miles @ 7:36 pace. It is starting to get really hot. I did this run in the afternoon and suffered in the heat.
Saturday: 18.0 miles @ 7:42 pace. I planned on doing about 22 miles (the Sand Hollow loop). I felt really good the first 13 miles (averaging 7:10 to 7:15). I stopped for water at the top of the Sand Hollow hill and my right Achilles tightened up. I tried to run/walk through the pain for the next five miles, but the pain was getting severe and I didn't want to risk major injury. I called Elizabeth from the animal shelter to pick me up. I will try again next week for my last long run before Boston.
Tuesday, March 17, 2009
Six Weeks to Boston: Thomas
Another lackluster training week.
Tuesday: 4.5 miles on the treadmill at a moderate pace (recovering from Lake to Lake relay).
Friday: 5.25 miles on the treadmill - 7:40 average pace with lots of hills (started at 2.0% incline, gradually increased to 6.0%, then decreased back down to 2.0%).
Saturday: Wasatch Powderkeg backcountry ski race. Three climbs, three descents. 5.5 miles, 4,000 vertical feet of climbing. 2:39:23 total time.
Tuesday: 4.5 miles on the treadmill at a moderate pace (recovering from Lake to Lake relay).
Friday: 5.25 miles on the treadmill - 7:40 average pace with lots of hills (started at 2.0% incline, gradually increased to 6.0%, then decreased back down to 2.0%).
Saturday: Wasatch Powderkeg backcountry ski race. Three climbs, three descents. 5.5 miles, 4,000 vertical feet of climbing. 2:39:23 total time.
Monday, March 16, 2009
6 Weeks to Boston: Elizabeth
Monday: Rest
Tuesday: Taught spin at the gym. My standard 3-15 minute segments. Good energy and a big class.
Wednesday: Track workout. 6 x 800s. (3:08, 3:10, 3:13, 3:15, 3:13, 3:10). I went out a little fast thanks to Darrel pushing the pace. Felt pretty tired, but happy with the times.
Thursday: Piyo at the gym. Nice and easy because Ty is down to three weeks until her due date. She definitely didn't push us.
Friday: 4 miles on tread, 8:17 pace average, with hills. Definitely got my heart rate up.
I was dreading this my long run, but it turned out fine. Tom was out of town so I had to go at 9 when I had a sitter. I hoped for under 9:00. I started off pretty easy. I stopped at the stake center about two to three miles in for a potty break and to get rid of my jacket. I ate some Pria bar and went on my way.
The temp started at about 40 degrees and finished near 60. Hence, lsoing the jacket a few miles in. Wore short sleeves and arm warmers, which I also took off, and tights.
I energized through out with Jelly Bellys (I'm a big fan) and Clif Bar chews. Hydrated with water and gatorade. Wore my hamstring wrap and it felt fine. My right hip started getting a shooting pain the last few miles, but I just pounded it with my fist and carried on.
My pace started at an over 9:00 minute pace. I got faster after about five miles and felt really good, even up the Sand Hollow hill. Last two miles were 8:36 including the last mile uphill home. I was very happy and am feeling much more confident and prepared for Boston.
Tuesday: Taught spin at the gym. My standard 3-15 minute segments. Good energy and a big class.
Wednesday: Track workout. 6 x 800s. (3:08, 3:10, 3:13, 3:15, 3:13, 3:10). I went out a little fast thanks to Darrel pushing the pace. Felt pretty tired, but happy with the times.
Thursday: Piyo at the gym. Nice and easy because Ty is down to three weeks until her due date. She definitely didn't push us.
Friday: 4 miles on tread, 8:17 pace average, with hills. Definitely got my heart rate up.
- mile 1: 8:34, flat
- mile 2: 7:41, flat
- mile 3, 8:20, increased incline1.0 every quarter mile from 2 to 5.
- mile 4: flat 8:34 first half to catch my breath, 8 min quarter, 8 min quarter on 3.0 incline.
I was dreading this my long run, but it turned out fine. Tom was out of town so I had to go at 9 when I had a sitter. I hoped for under 9:00. I started off pretty easy. I stopped at the stake center about two to three miles in for a potty break and to get rid of my jacket. I ate some Pria bar and went on my way.
The temp started at about 40 degrees and finished near 60. Hence, lsoing the jacket a few miles in. Wore short sleeves and arm warmers, which I also took off, and tights.
I energized through out with Jelly Bellys (I'm a big fan) and Clif Bar chews. Hydrated with water and gatorade. Wore my hamstring wrap and it felt fine. My right hip started getting a shooting pain the last few miles, but I just pounded it with my fist and carried on.
My pace started at an over 9:00 minute pace. I got faster after about five miles and felt really good, even up the Sand Hollow hill. Last two miles were 8:36 including the last mile uphill home. I was very happy and am feeling much more confident and prepared for Boston.
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