Barley’s Boston ’16 Training Week 6 & 7

The past 2 weeks blended together with training so it made sense to log them as such. With the Freezeroo series being Saturday races, but Sunday’s being my normal long run day/typical race day it can skew things a bit numbers wise.

The first week of the segment was the cold week, the kind of “awe hell no” cold. I’m all for bundling up at times, getting fresh air and battling the elements. Other times I’ll retreat to the warm treadmill to stay safe and also hit workout paces as planned. Wednesday was my only run outside, and that was specifically in prep for Saturday’s race. The 4 x 1k repeats weren’t supposed to be suFreezerooper hardย effort, but they were supposed to be for turnover in race prep which meant being outside was better.

Fortunately/Unfortunately the Freezeroo race on Saturday was cancelled (a day and a half before the race). Windchill was 20 below and the town felt it wasn’t safe, which I gladly agreed. I did however still want to get the hard effort in, so I took to the treadmill for my own personal 8 mile race as a tempo run.

I then spent the rest of Saturday geeking out over the trials coverage, to which I still have so many thoughts and questions even a week later. But that’s a story for another time.

At least all of that snow was good for a post- mile repeat ice bath.

During this past week, the temperatures were higher (thank goodness) but winter made up for lost time and on Tuesday we got hit with snow. By snow I mean…. two feet of snow in a day. We’re hearty, seasoned winter-people here in Upstate, NY but that amount in a day is still enough to cripple you. My run ended up being a little shorter, as I was chauffeured to the gym later on to get the miles in.

Business as usual resumed on Wednesday for mile repeats.ย I took to the treadmill and cranked them out after work, and was happy to average 5:56 for the 5 of them. After that it was “easy peasy” until Sunday’s race/workout.

Sunday I ran the Lake Effect Half Marathon. I have ran it for a few years now, and my friends and I have a tradition of going to Empire Brewing Company in Syracuse after for Booze Bluesy Brunch (our name for it). Due to Freezeroo series schedule, I had 3 race weekends in a row which I knew I couldn’t race all 3. Lake Effect made most sense to be a marathon workout.

The first 10 miles I ran with the goal of being around 6:40 (Goal MP). I found myself with a group of guys, and hung with them including 2 guys I ended up running almost the whole race with. The plan then was to pick it up the last 3 miles for ย fast finish. Around 10 I picked it up, one of the guys went with me and then at 11 I pressed forward more. I ran the last 3 miles sub 6:20 which was a good feeling. It was even enough to finish in 4th place! Had I picked it up sooner, I might have caught the 3rd female but that wasn’t the plan and I wanted to be good about focusing on my long term goals not one race. I finished with a 1:26:41 chip time (6:37 avg) which gave me a good confidence boost as I head into the last 8 weeks of Boston training!

Monday: 20 Minutes Yoga & Core work

Tuesday: 60 minute easy treadmill run after work + 15 minutes yoga {not a great feeling day, a little tired but nothing concerning. Just one of those days!}

Wednesday: Pseduo workout- 4 x 1k (4:00 avg.) and 3 x 200 (:40 avg), 7ish miles total. Wasn’t all out for the k repeats- just pace and turnover in prep for Saturday’s race + 15 minutes Yoga later

Thursday: 60 minute easy treadmill run next to a friend while she did a workout + 10 minutes Yoga later at home

Friday: 35 minute easy run on treadmill after work

Saturday: Race-workout: 14 miles total on the ‘mill with 8 miles at 6:21 avg.

Sunday: REST! (with a small side of yoga/stretching)

Monday: 15 minute strength circuit + 60 minute easy treadmill run

Tuesday: SNOW DAY! 5 mile treadmill run

Wednesday: 10 miles total with 5 x 1 mile repeats on the treadmill after work. 5:56 avg for the repeats

Thursday: Easy hour on the treadmill after work + 12 minutes core work

Friday: Easy 9 miles on the treadmill + 15 minutes Core/back strength

Saturday: 6 Easy miles outside + 6 x strides

Sunday: 17+ miles total for the day, with Lake Effect Half Marathon as a marathon workout
Weekly totals: 40/62.5
Beers Drank: Great Lakes Edmund Fitzgerald, Troegs Java Head Stout, Empire BC Local Grind, Empire BC Black Magic Stout
Boston Training Mileage to date: 362.8 (51.8 avg. miles/week)

An Upstate, NY resident who loves the marathon, a good beer, and all of the numbers/nerdy things. I write about my journey to a sub-3:00 marathon, training tweaks for improvement, and finding that "running/life balance" unicorn. On tap Next: Training to be a first time mom, time for 3rd trimester...ready or not!

Leave a Reply

3 comments