Week #4 - First 50 Mile Week

I was pretty bummed last week when I started to feel a cold coming on again.  I still have a little bit of congestion, but I'm feeling very close to 100% and looking forward to getting in a really good week.

My back has been holding up pretty well for most of the training thus far, and with the exception of a little tightness during Saturday's snow-run, I think I've been able to get in the necessary stretching to keep that in check.  The more miles I'm able to put in now, the stronger and more prepared my body will be to handle the 26.2.

Week #4 so far:

Scheduled

Mileage

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday

22-Jan

-

3.0

Or cross training/soccer

0.00

Pats are in the Super Bowl!  Also, a 10pm soccer game tonight.  Legs didn't feel as bad from yesterday as I thought they would.

Monday

23-Jan

8.0

10.0

w/5m at half marathon pace

0:07:43

10.11

Calves a little tight today.  Chose a hilly route and decided to go hard on the hills and delay the scheduled 5m at half marathon pace.

Tuesday

24-Jan

10.0

14.0

Medium Long Run

0:07:25

12.08

Miles 2-6 were at half marathon pace, and the last ~3 were with Raleigh the dog.  It's amazing that my beard was literally frozen on Saturday, and tonight I was wearing shorts.  That's nutz!

Wednesday

25-Jan

-

5.0

Recovery

0:07:38

2.13

An easy couple of miles with Raleigh the dog.

Thursday

26-Jan

3.0

8.0

Speedwork

7.69

800/600/400/800/600/400/800/600/400/800 with a warm up and cool downs.

Friday

27-Jan

-

5.0

Recovery

0.00

Debated going for a run, but my shin was bothering me and my knee was clicking.  Decided to stay in.

Saturday

28-Jan

17.0

21.0

Long Run

0:07:31

18.10

First 3m w/Raleigh.  Then out toward Newton w/some good hills.

Thursday splits:  2:52, 2:02, 1:19, 2:58, 2:12, 1:19, 2:58, 2:13, 1:17, 2:48.

Saturday's long run went very well.  The first few miles with Raleigh were done at a relaxed 8min pace before I dropped him off at home and headed out toward Newton and Comm Ave.  Heading on Centre St. toward Comm Ave, I was able to run Heartbreak Hill and hit some other really good hills.  My legs were a little tight when I finished up, but when I checked my overall pace, including the first three with Raleigh, I was extremely happy to average 7:31 (not to mention a little surprised).  I was also able to hit 50 miles overall for the week, which I've never done before.  So far so good!