Making it through this week means that I am now officially 25% of the way completed with this training cycle. 4 weeks down, and 12 weeks from today is the 119th Boston Marathon. This was really probably the best week I have had with my training so far. The weather has been very cooperative with temperatures being in the mid 20s. For January, at 4:00 AM, that is very nice. And also, very little wind to deal with. After last winter, I consider this a blessing.
Monday: 10 minute warmup, 3X8:00 intervals with 2:00 active rest between each and a 10 minute cool down (7.33 miles total.) Pace for the 8:00 intervals were 6:36, 6:44, and 6:49. Not speedy really but at 4AM, I won’t complain about those. Heart rate was right around 164 on average during those intervals.
Tuesday: Recovery run (5 miles)
Wednesday: another easy run (6 miles)
Thursday: Rest day
Friday: 10 minute warm up, 3×10:00 intervals with 2:00 active rest between. The pace for the intervals were 6:36, 6:41, 6:30. (7.76 miles total). Best speed work so far. Heart rate average was right around 170 on average and Max out at 178.
Saturday: Long run. 20 miles. Average pace was 7:14 per mile. Not too bad especially after the speed work the day before. Last 3 miles were 6:54, 6:49, and 6:44. After the run, my Garmin predicted I could run a marathon in 2:49:00. Not counting on that but would be nice to run under 2:50:00 but would be happy with anything under 2:55:00
Total for the week: 46.09 miles