I am starting to get into the swing of things with this second week of hard training. As I have said, my goal is always to BQ at Boston. My training is all about getting fast enough to do so. That is where the speed work and cross training work come into play. You only get faster if you put in the work. Also, you need to make sure you aren't over doing it and pushing yourself way too hard, but comfortably hard if there is such a thing. You will know the feeling when you get there, basically you still have a little extra to give without completely depleting yourself.
Monday: Cross Training
I am a personal trainer and I train a client every Monday morning. We do a combination of total body resistance training and core work. Today we used a step and 10 lbs. Then I went to the gym for a PiYo class and some intervals on the row machine: 2 min hard effort, 1 min easy, 2 min hard, 1 min easy, 1 min hard, 1 min easy, and then 6 min easy cool down.
Tuesday: Speed Work/Track Repeats
2 miles warm up at an easy pace, then I did 4x800 (2 min Rest Interval) and a cool down for a total of 5.4 miles.
Here is how I did:
3:37 (7:05 pace per mile)
3:26 (6:54 pace)
3:27 (6:59 pace)
3:31 (7:03 pace)
Wednesday: Cross Training Spin Class
Thursday: Tempo Run
5 miles at 8:04 average tempo with 1 mile warm up and 1 mile cool down.
Friday I did some resistance training and speed ladder drills then I did some intervals on my road bike. I rode for 10 min at an easy pace, then I did 10 min at a tempo effort, followed by 3 min of easy and then some hill climbs.
Saturday: day of rest. Yes, I do rest one day a week, it is the most important day because you need to rest, recover and repair your body so you can get stronger.
Sunday was a long run day with 15 miles at an average pace of 8:39 which was a little faster than my program suggested. I started out with 4 miles of down hill running (just like the Boston Marathon course) then it flattened out a bit and I ended up some rolling hills and one large hill climb at the end. I am preparing for the course and Heartbreak Hill.
Mental training is going well, it is hard to push your body to finish those track repeats, especially when you are almost to exhaustion and want to quit. I keep telling myself to keep going and push through the pain because that is where the work is. My body has been sore and tired so I am trying to keep my nutrition on point and get plenty of sleep.