Mon - 400s!
2 miles up
16x400 (1min jog recovery)
(83, 82, 81, 79, 79, 79, 79, 79, 79, 80, 80, 79, 80, 79, 78, 78)
2 miles down
Was pretty stoked to get one more chance at a 400 workout, 6 weeks out from Boston. Wanted to really focus on NOT running the first few reps too fast, and the goal was to never really push too hard, but maintain a solid effort, feel strong, and finish knowing I had more & could run faster if I had to. Mission accomplished.
[10 mile morning]
Tues - Easy 10+ around town (78min)
About a mile in someone yelled at me, and I turned around.. it was Pete Hagerman, a local runner about my parents age who was THE MAN in the local running scene in the late 80s/early 90s. He knew who I was, and asked if I was training for Boston. He was out on his daily run, and it was awesome to talk to such an experienced runner. I joined him for a mile or so at his pace… which was slow, but it was well worth the conversation.
His Boston PR is about what I plan on running in 6 weeks, so it will be awesome to think about him and his influence on raceday. Pay Homage.
PM RUN - Easy 3.5 miles
Hit the treadmill despite 45 degrees out, I ain’t getting all dressed up just to jog a few miles.
[13.5+ for a nice little Tuesday]
Wed - Easy 11 miles (83min)
PM RUN - 3.0 on the treadmill.
Snuck it in before meetings with Abe’s teacher last night
[14 mile day]
Thurs - Tempo!
3 miles up
5 mile Lactic Threshold Tempo
(6:03, 5:59, 5:58, 5:45, 5:42)
1.5 miles down
[9.5 mile morning]
Fri - Easy 10+ (79min)
Gnarly wind punched me in the face as soon as I got out the door so I kept this super duper mellow & slow… felt good doing so.
Run hard, recover harder.. brah.
PM RUN - Easy 4 miles
First double with BOTH runs outside. Insanity.
[14 mile day]
Sat - Easy 10.5 (80min)
Nothing fancy, just a fun run around town on a windy morning.
PM RUN - Easy 3 mile
Quick run after work with Chris.. was nice to just jog with someone.
[13.5 for the day]
Sun - Steady State Long Run!
1 mile warmup
19 miles (5 - 10% off MP) (averaged 6:42)
(7:04, 6:52, 6:47, 6:45, 6:51, 6:41, 6:43, 6:44, 6:47, 6:40, 6:40, 6:42, 6:39, 6:51, 6:35, 6:38, 6:25, 6:25, 6:13)
I was legit scared of this run… sounded super intense and I was hoping to find a training partner… but well, I had a blast on this one. Check out that last mile… felt AWESOME. Confidence booster!
[95 mile week]