15 weeks to Boston
This week was probably not as bad as last, weather-wise. However, I’m making sure I ease into higher mileage a little more slowly than I had planned, so my mileage is only a tiny bit longer than last week. I’m paranoid of fragile abs and groin muscles, so I make no apologies for changing my strategy. Still seeking a little more pace consistency and will pop 30 miles next week.
Again, I had to use the treadmill a bit, and my long run was about three miles short due to an inexplicably bad run. All in all, it’s a slow build into the mileage and I’m feeling good so far, so that’s the main thing.
Week’s mileage: 26.93
Tuesday
3.1 miles treadmill @ 22:15
7:10 pace
Solid core and stretch routine, and very short upper body weights afterward
Wednesday
6.81 miles road @ 49:12
7:13 pace, Avg HR 141
- 3.84 @ 7:28 pace
- 2.97 @ 6:53 pace (1/2 marathon roughly)
Should have been 8 miles but roads extremely icy, had to alter route several times
Friday
The weather was again a problem so the last portion of this run, including the strides, was done on a treadmill, while the first 4.6 miles was done on the road. Slushy, icy and somewhat slow conditions.
4.6 miles road @ 34:09
7:24 pace, Avg HR 147
(last part of run, including strides – 1.4 miles @ 11:20)
- 4 x .1 mile
- 1 x .2 mile @ 6:00 pace
- .1 mile walk break between
Solid core and stretch routine, and very short upper body weights afterward
Sunday
An awful run. Most roads were passable, but I simply didn’t have legs or decent cardio today, with a difficulty keeping my HR up. I was considering going shorter than the 14 I’d planned, so the distance wasn’t a huge issue, but my pace was close to :20 off.
11.02 miles @ 1:25:49
7:47 pace, avg HR 143
Roads not too bad, but bitter headwind from the east
July 17th, 2010 at 6:07 pm
[...] pace, Avg HR 150 Took it a bit easier on my longest run in over a year, a much better one than my 11 miler the previous week. Tested wearing a simple hernia/groin support and compression shorts. Having the benefit of writing [...]