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Road to Boston
Below are my workouts in preparation for the Boston Marathon, to take place on April 16, 2012.
| Day | Type | Description | Comments |
|
Week of 2/13 |
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| Monday | Off | ||
| Tuesday | Weights | 20’ elliptical plus full arm workout | |
| Wednesday | Run | 6.09 miles @9:58 pace (1:00.49) | |
| Thursday | Tennis | 10’ warm up + tennis (doubles and singles) | |
| Friday | Tempo Run | 1 mile warm-up; 3 miles @ 814 (24:42); 1 mile warm-down | Might have been my worst run of the year; planned to run 4 miles and couldn’t do it |
| Saturday | Ski | All day | |
| Sunday | Run 7.3 | 9:19 pace | Felt ok; a little tired after skiing |
|
Week of 2/6 |
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| Monday | Off | ||
| Tuesday | Gym – bike/weights | Bike for 40’; arm weights | Feeling sickly |
| Wednesday | Run | 6 miles @ 57:20; 9:34 pace | Still not feeling great |
| Thursday | Speed workout | 2.26 miles @7:38 (17:13); 1.25 @ 7:31 (9:22); .5 @ 7:29 (3:42) plus 1 mi warm-up and warm-down | Tried to do 4 mi tempo run but got cramps so stopped after 2.26 miles; didn’t feel great during workout |
| Friday | Tennis | 1 ½ hours of singles | Played hard |
| Saturday | Skiing | All day | |
| Sunday | Long run | 18.2 miles; 10:05 pace | Ran hills for 2/3 of run; aches and pains, tough run |
|
Week of 1/30 |
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| Monday | Off | ||
| Tuesday | Slow, short run | Ran/walked in muddy hills | |
| Wednesday | Leg weights | 20’ warm-up + leg weight routine | |
| Thursday | Tennis | 10’ warm-up + tennis 1 ½ hours (single & doubles) | FUN! |
| Friday | Speed workout | 10’ warm-up; 5 :800s (3:34, 3:44, 3:28, 3:35, 3:44); 10’ warm-down | Beautiful day and I felt miserable! Ran slowly and felt worse than when I run fast! BAD! |
| Saturday | Ski | All day | Sunny and beautiful |
| Sunday | Run | 6 miles@57:13 9:33 pace | Very hilly run (1600’ elevation climb) |
|
Week of 1/23 |
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| Monday | Off | ||
| Tuesday | Run | 1:01.40 | Ran steep hills; did not track miles. Felt ok. |
| Wednesday | Downhill ski | ~2 hours | |
| Thursday | Temp run | 1 mile warm-up; 4 miles @30:22 (7:36 pace); 1 mile warm-down | Felt great at start of tempo, very tired at finish |
| Friday | Tennis | Singles, 1 ½ hours | |
| Saturday | Long Run | 16 miles @ 2:4 (~10:14 pace); very hilly | 1600 ft vertical climb in first 67 minutes (up Bogus Basin, through Corrals); felt strong at start, tired at end |
| Sunday | Arm weight workout | 10’ warm-up followed by arm weights | |
|
Week of 1/16 |
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| Monday | Off | ||
| Tuesday | :800 intervals (5) | 1 miles warm-up and warm-down; 3:21, 3:19, 3:21, 3:21, 3:24 | Felt great but tired at end; weather was cold and windy |
| Wednesday | Warm-up + Arm weights | 20’ warm-up; arm weights | |
| Thursday | Tennis | 15 minute warm up; doubles tennis 1 ½ hours | |
| Friday | Short jog + 30’ of snow shoeing | 34 minutes | |
| Saturday | Snow shoeing | 6 hours, some in untracked snow | |
| Sunday | Snow shoeing | 2 hours | |
|
Week of 1/9 |
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| Monday | Off | ||
| Tuesday | Easy run | 6.12 miles, 58:49; 9:37 pace | Big climb, up Brumback to top |
| Wednesday | Warm-up + arm weights | 20’ warm-up; weights 40 minutes | Worked my arms long and hard |
| Thursday | Tempo Run | 1 mile warm-up/warm-down; tempo 4 miles @ 30.52 (7:44 pace) | Felt great – not that tired* |
| Friday | Tennis | Singles; 1 ½ hours | |
| Saturday | 40 minutes bike trainer + leg weights | Leg weights | Hurt foot; not running |
| Sunday | 1 Hour Elliptical | Hurt foot; not running | |
|
Week of 1/2 |
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| Monday | Easy run | 4.8 miles; 47 minutes (9:50 pace) | Lots o’ hills; Felt pretty good |
| Tuesday | Tennis | 13 minute bike warm-up; tennis 1 ½ hours | |
| Wednesday | :800 intervals (4) | 3:33, 3:23, 3:24, 3:20
(1 miles warm-up and –down) |
Felt good |
| Thursday | Warm-up and leg weights | 20 minute warm-up; weights 30-40 minutes | |
| Friday | Yoga | 1 hour | Hurt back – in pain! |
| Saturday | Long run | 13.33 miles 2:07.56 (9:36 pace) | Ran lots of hills in first half of course |
| Sunday | Gym | 20 minutes elliptical; 30 minutes bike + stretches/pushups | |
|
Week of 12/26 |
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| Monday | Gym | 20 minute warm-up; leg weights | |
| Tuesday | Tennis | 15 minute warm-up stairmaster; doubles tennis 1 ½ hours | |
| Wednesday | Gym/Weights | 20 minute warm-up; Arm weights | |
| Thursday | Tennis | 10 minute warm-up stairmaster; 1 ½ hours doubles tennis | LostL 4-6, 5-7 |
| Friday | Tempo Run | 1 mile warm-up; 3 miles @ 22:15 (7.26 pace); 1 mile warm-down | Felt great; weather sucked! |
| Saturday | Easy run | 5.51; 54:51 (9:57 pace) | Ran hills; tired, legs hurt |
| Sunday | Easy hike with family | ||
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Week of 12/19 |
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| Saturday | Long Run | 13.75 miles (9:45 pace) | Hills for last half |
| Sunday | Short run | 30 minutes | Hills |
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