Caper’s Week 7 Boston Marathon Training Log — 1.31.16

Sunday runday with my son
Sunday runday with my son

During week 7 of Boston marathon training, I experimented with putting my interval workout midweek and stacking my marathon pace and “long run” days back to back to provide maximum recovery days the rest of the week. ย This worked well for me, allowing me to go hard on my hard days and run more total miles of speed work without feeling on the knife’s edge of injury. ย I also enjoyed a boost from running with my son.

Monday – Planned day off.

Tuesday – 9.6 recovery paced miles (9:51/143 bpm) in CP with strides at end. Finally got the nerve to run briefly with and meet Lyle, an 80ish runner I see often who inspired me. He told me he has been running for more than 30 years and runs around 10 miles per day. Strength work: 3×15 weighted goblet squats, 2×20 push ups.

Wednesday – 11.5 miles, with 12×3 mins hard uphill/downhill (7:45, 7:26, 7:19, 7:12, 7:39, 7:21, 7:18, 7:36, 7:49, 7:05, 7:26) with 2 min recovery (1:30 jog/:30 walk). Central Park was very crowded and had to weave among people, making it challenging, along with the hills, to run a consistent pace. Feel like I am getting stronger and faster and that my speed limiting factor is muscular endurance not heart rate. Strength work: 2×80 sec side plank, 1 set single leg weighted goblet squats.

Thursday – 6.2 recovery paced miles in CP (9:44/141 bpm) with strides at end. I am almost finished listening to “Primal Endurance” and have started experimenting with tweaking my diet to teach my body to more efficiently burn a higher percentage of fat (rather than carbs) during exercise. Strength work: 1 set weighted single leg goblet squats, 50 push-ups, 2×30 weighted eccentric heel drops, 3×12 deadlifts, 1 set Kettlebell hamstring exercises, 3×10 box jumps.

Friday – 10.5 miles easy (9:29/146 bpm) on a beautiful day in CP. I usually skip the almost half mile Great Hill at the back but felt good enough to go for it today. I was completely absorbed in “Primal Endurance” which I would highly recommend to endurance athletes looking for the next great book. I had GMP miles on schedule but woke up with a bit of delayed onset muscle soreness from Tuesday’s workout, and while warming up felt sore places in my quad and hip that had not completely resolved from Tuesday, so decided to run easy another day.

Saturday – 13 miles in Central Park with 7.3 at GMP (7:56/173 bpm). Glad I waited another day to do this run. Felt strong and mostly enjoyed this tempo after settling in, especially the thrill passing lots of runners instead of being the slow poke that I am on easy days where I train by heart rate. ย Brief stop at 4 miles. Planned to tempo 8 miles at 7:55 but body ran away with the pace at the end, spiking my heart rate, so I took a break and started my cool down.

Sunday – 13.5 miles in CP (9:30/151 bpm), the first six miles with my son! Ran most of the run easy, then the last 1.5 miles at GMP. Strength work: weighted eccentric heel drops. Hopefully box jumps if I can get warmed up again.

Weekly total: 64 miles

40-something marathoner frequently found on running paths in New York and Connecticut. Running habit supported by work as attorney/law firm partner. Cheered on by husband and two children.

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5 comments

  1. We’ve read “Primal Endurance” and find the higher fat perspective helpful (although not everyone agrees)! I think different points of view on nutrition and training, trying different ways to approach both, is healthy. Things may not work but even shaking up routines can be refreshing. Good week!

    1. One of the things I liked about Primal Endurance was that the book did not claim to have a one size fits all program that everyone must slavishly follow. So far, it seems that increasing my fat intake and cutting out bread and pasta (but not all carbs) and keeping most of my miles in a fat burning zone is making me feel better and have lower fueling needs on my longer, harder runs. We’ll see how it works over time.

  2. All those hills in CP are going to do wonders for you for Boston! Awesome week of training and love that you were able to run with your son- I hope to have a kid to do that with one day (although I do get giddy when my dog or boyfriend run with me!)