Back to Boston: Boston Marathon Training Week 2 Wrap-up:
Monday: Week 5, Day 2, Level 3 of 100 Pushups program, 175 push ups over 8 sets. Lower body conditioning: Straight Leg Raise (1 set, 30 reps w/2.5 lbs leg weights), Hip Abduction (1 set, 30 reps w/2.5 lbs leg weights), Hip Adduction (1 set, 30 reps w/2.5 lbs leg weights), Triple Extension Squats (2 sets, 10 each with knee band), Single leg Step-Up/Squat (2 sets, 10 each), Forward Step-Up (1 sets, 10 reps each leg), Unilateral Balance (3 sets each single leg, eyes closed, 30 secs), Hip Hikers (2 sets each leg, 10 reps).
Tuesday: Aerobic Run (approx MP + 1 min/mile), 8 miles treadmill, averaging 8:06 pace. First 6 in Instincts with last 2 in Vibrams.
Wednesday: Med-Long run, 12 miles treadmill averaging 8:06 pace. First 10 in Instincts with last 2 in Vibrams. Week 5, Day 3, Level 3 of 100 Pushups program, 189 push ups over 8 sets. Felt pretty good on all sets but that last set. I just can’t seem to get the that exhaustion minimum. The minimum was 50 and I got to 39
Thursday: Recovery Run (MP +1:20 per mile or slower), 5 miles treadmill averaging 8:20 pace. First 3 in Instincts with last 2 in Vibrams.
Friday: Aerobic Run (approx MP + 1 min/mile), 9 miles treadmill, averaging 8:06 pace. First 7 in Instincts with last 2 in Vibrams.
Saturday: Recovery Run (MP +1:20 per mile or slower), 5 miles averaging 8:20 pace. First 3 in Instincts with last 2 in Vibrams. Did the post-Week 5 exhaustion test, needed to get to 45 to progress to week 6 and I just got there…barely…with a few pauses. I need some more strength before hitting the final week so I’ll repeat Week 5 this week and see how much better I do at the end of next week.
Sunday: This was the workout I was thinking about all week. 16 miles total with 8 miles at about a 6:50 pace… I wasn’t sure how it was going to go. Did a 3.5 w/up and then hit the gas. Splits: 6:50, 6:40, 6:49, 6:49, 6:51, 6:52, 6:55, 6:51. Hill profile in the second half wasn’t helping me but I finished up with 4.5 cool-down with the last 2 in the VFF.
Week 2 of my 16 week training cycle for Boston wraps up with no major issues. My legs are sore in places but that’s to be expected with the ramp up in mileage and slightly abbreviated recovery from Philly. Runovia continues to work it’s magic on my knees, they are no more sore than the rest of me
Note: You should have one workout each week that scares you a little. 55 miles total for the week, I’ll take it.
Will start wearing the Vibrams for the last 3 miles starting next week and continue to evaluate. So far my slow integration of the Vibrams into my training has had a positive effect on my gait and footfalls. I’ve got a better feel for the ground and my form that I’m carrying into the rest of my runs.
Repeating Week 5 of 100Pushups program to get more strength before progressing to week 6.
Week three will be at least 58 miles, I may modify a run or two to get in a few miles more. I’ll see how the week progresses and see whether or not to add the mileage.