Training & Half Unplugged #2

I hope everyone is having a good spring! It’s been awhile since I’ve done a training update. My target race is the Vermont City Marathon in May, and I have six more weeks of training. Here is a picture of the early morning mountains from a run last week.

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This training cycle I am giving a lot of focus to running my easy days slower so I can run my workout days faster. I used to run most of my easy miles at 8:20-8:30 minutes per mile, but I am really trying to keep all of my easy runs now at 9:00 or slower. This saves my legs and should allow me to run faster when it matters most. Since I live in a hilly area and our only flat route on the bike path is still not clear from ice, keeping my easy days slow is even more important. It may sound easy to run slower, but it is actually quite hard when you have a certain pace engrained in your body that you have been running for so long!

Below is my training for the past two weeks:

4/1/2019 - 4/7/2019 = 70 miles

  • Monday: Rest

  • Tuesday: 9 miles easy with 10x30 second strides. + Strength

  • Wednesday: 10 miles easy at 9:01 pace

  • Thursday: 11 mile workout (extremely windy!) = 2 mile warm-up, 4 x 1 minute hard (6:09 average) / 1 minute easy, 4 mile tempo (6:46 average), 4 x 1 minute hard / 1 minute easy (6:06 average), 2 mile cool down. + Strength

  • Friday: 10 miles easy at 9:00 pace

  • Saturday: 9 miles easy at 8:58 pace. + Strength

  • Sunday: 20 miles with the last 5 miles progressing down from 7:50 to 6:30 pace

4/8/2019 - 4/14/2019 = 62 miles

  • Monday: Rest

  • Tuesday: 10 miles easy at 9:00 pace. + Strength

  • Wednesday: 10 mile workout (on treadmill due to snow) = 2 mile warm-up, 6 x 1 mile at 9.5 mph with 1 minute walk recovery, 2 mile cool down

  • Thursday: 9 miles easy at 8:54 pace. + Strength

  • Friday: 6 miles easy at 9:08 pace

  • Saturday: 17 miles = 2 mile warm-up, half marathon at around goal marathon pace and sprint to the finish (1:31:59), 2 mile cool down

  • Sunday: 9 miles easy at 9:06 pace. + Strength

I ran the Half Marathon Unplugged this past weekend as a workout instead of going all out as a race since I have another half marathon coming up in three weeks. The Half Marathon Unplugged is along a similar route as the Vermont City Marathon, so it was the perfect opportunity to get a feel for the course. I absolutely loved this race and had a great experience. The weather was also amazing with minimal wind and high 50’s. Despite keeping the pace in a comfortable range, I still ran a 1:31:59. This is the exact same time I ran this race in last year; however, last year I gave 100% and I was completely wiped out at the end. This year I had no soreness and felt fresh the rest of the weekend!

Here I am wearing my new Tracksmith outfit. I highly recommend this company for all runners. Although expensive, they have the best clothing for running I have ever owned. It is incredibly comfortable and performance driven.

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I hope you have a great Easter week! I am very excited to watch the Boston Marathon tomorrow (Monday, April 15th). There are several big names to watch especially from the USA including Des Linden (2018 Boston Marathon champion), Sarah Sellers (2018 Boston Marathon runner-up - here is a great article about her), Sara Hall, and Jordan Hasay (who is just coming back from an injury but she has one of the fastest American marathon times of 2:20:57). On the mens side, we have Yuki Kawauchi (defending champion from Japan), Jared Ward (6th in the 2016 Olympic Marathon), and Scott Fauble (who wrote an incredible book about his NYC marathon training - it can be found here).

Will you be watching the Boston Marathon this year?