Boston Marathon Training – Week 4

This week was an emotional rollercoaster which fortunately ended on a high.

Total mileage: 43

Extra: I finally got my butt to a yoga class!

Even though I can feel that I ran 43 miles this week in my legs, it’s actually soreness from yoga that I’m noticing the most. I haven’t done much for my core or arms in a while and I can feel all those down dogs and chaturangas in my shoulders today. It also occurred to me that with all this running I don’t do a lot of twisting motions in my regular day so just doing that felt so amazing.

To the workouts.

Monday – Rest day

I’m clearly not a never-skip-a-Monday girl. I skip a lot of Mondays. This was New Year’s day and I basically read books and played video games all day. It was great.

Tuesday – 8 miles with 10x100m sprints

Did my normal routine of cranking the treadmill up to 9.0 for .15 mile sprints with .15 at 6.5 in between.

I started a new show on Netflix called “Halt and Catch Fire.” I’d been hearing a lot of buzz about it but everything I heard or read said to start in the 2nd season so that’s what I did. It’s a drama about a company trying to revolutionize personal computers in the 80s. I know that doesn’t sound too exciting, but I like it. Weirdly, I feel like it’s helping me keep motivated at my desk job where we’re doing a lot of testing lately.

Wednesday – Recovery 5 miles

Avg pace 9:06

My sister texted me saying she’s been struggling with an injury and can’t run as much as she wants to. She’s my best running friend these days, training for a BQ in March, and is a few weeks ahead of me on this same training plan. Her text made me start wondering whether this is worth it and whether I’m setting myself up for injury too.

Thursday – Total 10 miles General Aerobic

AM –  5.3 miles at 9:26 pace

PM – 4.7 miles at 9:07 pace

I got up early thinking I could maybe bang out 10 miles on the gym treadmill and then just show up an hour later than normal to work and skip a lunch break. I was not feeling it this morning at all. I did a 10 mile treadmill run last week after work one day and it was fine, and I probably could have continued to slog through this too, but I just didn’t want to. I quit at 5.3 miles.

I spent the morning thinking about these long midweek runs that I have planned for the next 13 weeks. Maybe I should modify the plan and split those days with running in the AM and cycling or barre in the afternoon so I can get some cross training in. My hamstrings have been bothering me since July so maybe less running would actually be good for me.

Before my 2nd run, my sister texted saying she went to a PT and the injury isn’t as devastating as we feared. She’s got a plan to strengthen some muscles that are out of balance and her goal marathon is not out of the question.

I felt a lot lighter on my feet for the 2nd run. Still twinges in the hamstrings, but I actually enjoyed myself.

Friday – YOGA!!!

I haven’t been to yoga since maybe June – coincidence about the timing of my hamstring issues? Hmmmm…..

I’m really into the yoga woo woo. Since it was the first Friday of the year, there was lots of imagery about thanking the past year and letting it go – the good and the bad – so you can look forward. But my favorite idea was related to resolutions. Sometimes resolutions are really veiled ways for us to punish or criticize ourselves for what we think we lack. A better way is to realize that there are already great and beautiful things inside of us and through practice we can bring them to the surface. I love that.

Saturday – 5 miles recovery

I saw a “Run with Shalane” ad on instagram so I decided to download the Nike + run club app so I could check it out.

Well done, Nike. This was brilliant. I had so much fun.

This is basically a 46 minute guided run, with Shalane Flanagan and a coach. They’re obviously reading a script so it can come across as a bit canned, but I really don’t care. They first start you off talking about what the purpose of the first couple of miles of a longer run are and how you should feel. Then throughout the run they pop in to talk about Shalane’s experiences running – what got her motivated to start and what motivates her now, how running with teammates helps, what it was like to be injured before her goal race of Boston last year, and then at the end what it felt like to win the New York City Marathon. By the last couple of minutes I felt like I was winning the New York City Marathon. It was fantastic.

Sunday – 15 mile Long Run

Avg Pace 9:06

I read up a bit about hamstring issues and decided that it’s because my quads are stronger than my butt and hamstrings, so today’s mantra was Run With Your Butt. I tried to stay mindful of engaging my butt and core muscles to propel me forward and I think it made a difference. I only felt one twinge on each side near the end of the run when I was getting fatigued.

I’ve been seeing all these pictures of folks running outside in truly horrible conditions so I know this isn’t that much of an ordeal, but it started raining so hard after the first hour. The temps here are in the low 40s, but the raindrops are huge and assertive and I wasn’t wearing a hat and my jacket isn’t built for full on rain. By the time I got home my whole body was soaked and my feet were pruney. The shower has never felt so good.

This run felt amazing. I did last week’s 14 miler on a flat route and it sucked, but this one was hilly and wet and I felt strong. I’m hoping I can keep that up for the next week and beyond.

Linking up with HoHo and Wendy for the Weekly Wrap.

wrapup

 

23 thoughts on “Boston Marathon Training – Week 4

  1. I love that idea of recognizing the beautiful things that exist within and making the intention to bring them to the surface. That’s my kind of yoga woo woo too!

    Liked by 1 person

  2. Great week for you! I like the idea of that Shalane training app–I may need to try it. Funny that you mention how sore you were from yoga. I do yoga regularly but for some reason this week I’ve been really sore. Maybe I did some new moves?

    Thanks for linking. Have a great week!

    Liked by 1 person

  3. I’m typically a “always-skip-a-Monday” girl. LOL. You’ve got to rest sometime, right? That Nike app sounds awesome. I’ll definitely check that out. Thanks for the recommendation. I admit I’ve never been to a yoga class but I have done some on-line routines. I hope your hamstring improves soon! Thanks for linking.

    Liked by 1 person

  4. I need to check out that Nike app…it would be nice to have Shalane “coaching: me as I run. Hamstrings are tricky muscles…mine get totally over-worked because my glutes don’t do their job effectively. I’m doing a lot of glute work right now to get them back in shape LOL

    Liked by 1 person

    • I know I need to do glute work too but it’s always the thing I neglect because I don’t feel like lying on the floor at the gym after I’m all sweaty from the treadmill. Excuses, excuses.

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  5. Great job this past week! I’ve never split a long run over a day…seems like a good way to get it done once in a while. I haven’t used the Nike+ training app in a long time, the Run With Shalane sounds really interesting!

    Liked by 1 person

  6. Great job with your training, and glad your sister’s injury isn’t serious! I just read the book “Running Rewired” which has alot of great tips and exercises for strengthening the glutes. It may be worth checking out it you want to focus on injury prevention!

    Liked by 1 person

  7. My hubby said the exact same thing when I complained about my knee being sore – engage your butt! It actually made a bit of a difference. I hear you about the yoga (lack of) and those hamstring issues! I religiously went to pilates twice a week from Jan – Sept. From Oct – Dec I did no pilates and I feel I am so much weaker, less flexible and my knee pain has come back. So I am returning this week without fail. Amazing what difference it was making without me fully appreciating it.

    Liked by 1 person

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