Sunday runday with my son
During week 7 of Boston marathon training, I experimented with putting my interval workout midweek and stacking my marathon pace and “long run” days back to back to provide maximum recovery days the rest of the week. This worked well for me, allowing me to go hard on my hard days and run more total miles of speed work without feeling on the knife’s edge of injury. I also enjoyed a boost from running with my son.
Monday – Planned day off.
Tuesday – 9.6 recovery paced miles (9:51/143 bpm) in CP with strides at end. Finally got the nerve to run briefly with and meet Lyle, an 80ish runner I see often who inspired me. He told me he has been running for more than 30 years and runs around 10 miles per day. Strength work: 3×15 weighted goblet squats, 2×20 push ups.
Wednesday – 11.5 miles, with 12×3 mins hard uphill/downhill (7:45, 7:26, 7:19, 7:12, 7:39, 7:21, 7:18, 7:36, 7:49, 7:05, 7:26) with 2 min recovery (1:30 jog/:30 walk). Central Park was very crowded and had to weave among people, making it challenging, along with the hills, to run a consistent pace. Feel like I am getting stronger and faster and that my speed limiting factor is muscular endurance not heart rate. Strength work: 2×80 sec side plank, 1 set single leg weighted goblet squats.
Thursday – 6.2 recovery paced miles in CP (9:44/141 bpm) with strides at end. I am almost finished listening to “Primal Endurance” and have started experimenting with tweaking my diet to teach my body to more efficiently burn a higher percentage of fat (rather than carbs) during exercise. Strength work: 1 set weighted single leg goblet squats, 50 push-ups, 2×30 weighted eccentric heel drops, 3×12 deadlifts, 1 set Kettlebell hamstring exercises, 3×10 box jumps.
Friday – 10.5 miles easy (9:29/146 bpm) on a beautiful day in CP. I usually skip the almost half mile Great Hill at the back but felt good enough to go for it today. I was completely absorbed in “Primal Endurance” which I would highly recommend to endurance athletes looking for the next great book. I had GMP miles on schedule but woke up with a bit of delayed onset muscle soreness from Tuesday’s workout, and while warming up felt sore places in my quad and hip that had not completely resolved from Tuesday, so decided to run easy another day.
Saturday – 13 miles in Central Park with 7.3 at GMP (7:56/173 bpm). Glad I waited another day to do this run. Felt strong and mostly enjoyed this tempo after settling in, especially the thrill passing lots of runners instead of being the slow poke that I am on easy days where I train by heart rate. Brief stop at 4 miles. Planned to tempo 8 miles at 7:55 but body ran away with the pace at the end, spiking my heart rate, so I took a break and started my cool down.
Sunday – 13.5 miles in CP (9:30/151 bpm), the first six miles with my son! Ran most of the run easy, then the last 1.5 miles at GMP. Strength work: weighted eccentric heel drops. Hopefully box jumps if I can get warmed up again.
Weekly total: 64 miles
Posted by Caper. Check out more at Salty Running.