Week 2 Boston Marathon Training

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TRAINING FOR BOSTON

Week 2 training is officially over and I am more than excited to run this marathon. I have felt strong during my runs, but my IT band is still causing some minor pain. I plan to see a Active Release Technique massage therapist every week to help with my IT band and relieve the tightness. I am also foam rolling with a rumbler roller, targeting my quads, glutes, hamstrings, and inner thighs.

During these two weeks of training I have had to constantly remind myself to take it slow on my easy runs and Saturday long runs, as much as I want to blast through it. These workouts are not about speed, that’s what speed workouts and tempo runs are for. My goal is to training smart and enjoy the experience!

TRAINING TIPS

-Know the course. Find similar elevation gains on your runs.
-Hill training is key if there are hills on your course. Hill repeats are something I plan to incorporate into my training. I want my legs to be strong enough to carry me uphill and for quads to handle the impact coming down.
Fueling before, during, and after runs here!
-Don’t forget about cross training to improve strength and stability. This also serves as a rest from running.
-Find an ART massage therapist or foam roll regularly.
Rest days are important to allow your body to rebuild, repair, and become stronger.
More marathon tips here!

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PACE YOURSELF

Find your race paces based off your marathon goal time or your past race pace.

Marathon goal time 3:45
Marathon pace 8:30-8:45
1/2 marathon pace 8:05-8:25
10k pace 7:40-8:00
5k pace 7:20-7:30
Easy Run pace 9:30-10:10

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WEEK 2 TRAINING

Sunday: 2 hours of outdoor soccer

Monday: Rest

Speed work was scheduled for Monday, but I was too sore from playing soccer. I learned something important on this day, it’s okay if my training doesn’t go exactly how I planned it to. I rather listen to my body than hurt myself.

Tuesday: 7 mile run
Run details: 7m, 1:07:03, 9:35/mi

This was supposed to be 5 easy miles but somehow turned into 7. My goal pace for this easy run was 9:30/mile and I nailed it.

Wednesday: Spin 45mins

Cross training is important to me, I can’t forgot about strengthening my body in different ways. My favorite other ways to cross train: boxing, HIIT, and lifting.

Thursday: Speed work
Run details: 5m, 42:19, 8:29/mi
Splits: 9:16 warm up, 8:01, 8:13, 8:16, 8:31 cool down

1 mile warm up, 4 x {800 half marathon pace, 400 at easy/slow pace}

Friday: Rest

I was pretty sore by the time Friday rolled around. I was happy to take a rest day and have fresh legs for my long run on Saturday.

Saturday: 11 mile run
Run details: 11m, 1:39:53, 9:06/mi
Splits: 9:08, 9:19, 9:19, 9:02, 8:45, 9:14, 9:17, 9:19, 9:11, 9:12, 8:02 (I wanted to finish strong!)

I woke up for an early, ate steel cut oats with banana and pb, and got my hydration and fuel ready for my long run. My goal was to run 30-90 second per mile slower than my marathon goal pace.

TOTAL MILES: 23 miles

Week 3 Training Plan

Sunday: 7 mile Potato Chip Rock hike with Jamaica!
Monday: Run – Speed Work
Tuesday: Run – Easy Run
Wednesday: Cross Training – HIIT and swimming
Thursday: Run – Tempo
Friday: Rest
Saturday: Long run

Read more about my Week 1 training plan and marathon goals here!

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