0

The Hills

After a strong speed workout last night, I’m feeling good about this year’s race. I’m in a much better position on January 25 than I was last year. At this point in 2016 training, the stress of a lenghty training program had almost caught up with me. I was less than a week away from the first in a series of calf strains. Those injuries limited my training time in February and March. And, the decreased training increased my finish time in Boston. I’m sore today, but I should be. All in all, the change in my training program is going to be a huge benefit for this year’s race.

Continue Reading

0

SOS x 3

I have three Something of Substance (SOS) workouts this week. That’s a Hanson’s Marathon Method construct, consisting of speed or strength runs, tempo runs and long runs. In week three of Boston training, I have all three. Tonight is speed work at the Cretzmeyer Track. Thursday will be a tempo run: eight miles, six of which will be at 7:57/mi. Sunday will be a long run of ten miles at 8:40/mi.

Continue Reading

0

First Workout

I got the first speed workout in last night at the Cretzmeyer Track. In drizzle, then light snow, then drizzle again, I had a productive 9-miler.

The plan was 1.5 mi warmup @ 9:41 + 12x ([400m @ 7:21] + [400m recov @ 10:21]) + 1.5 mi cooldown @ 9:41. I made all but the first speed interval and went 8:54/mi for the workout.

As usual, I started dreading the run around 2:00 pm. 12 intervals seems like a huge deal. And, the weather, though warm, was less than optimal. But, I’ve been through this before. Deep down, I knew the workout wouldn’t be as hard as it looks on paper. Sure enough, I ran the first part of the first interval at faster than the planned pace. That’s how I like it – a need to slow down rather than speed it up.

Continue Reading

0

Rest Day Three

It’s the final rest day at the top of the Boston ’17 training program. I’m jonesing to get a run in. I do feel like the rest has benefitted my legs. The soreness is gone, though the usual stiffness in the morning remains. I’m sure that’s age as much as anything else! The rest of the week, starting tomorrow, will be low easy miles – 26 miles total. Next week has a single “Something of Substance” run: a 9-mile speed workout on Tuesday. Those SOS runs are a Hanson’s hallmark. The following week, everything kicks into high gear with a speed workout, tempo run and a long run. Right now, I feel fresh and ready.

0

Resting, Day Two

This will be the second rest day at the start of the Boston ’17 training. My HRV score reflected the rest, jumping to 57 from 52. It’s amazing how a single rest day can have such a positive impact. I still have a little stiffness in the lower back and high quads (in the rectus femoris area), but am definitely feeling more rested. This few days should start me off on a great track for the rest of the program.