Week 9 Boston Marathon Training

Week 9 Training

9 weeks of training down!! My full training plan is 16 weeks.

I have decided to increase my running days to 5x a week. It is so much easier to get the mileage I need with that extra running day. I have learned from my past running group that you don’t want majority of your mileage to come from your long run. And another big thing is to only increase mileage by 10% each week.

I have been feeling faster with my paces so I decided to update them for this second half of training. I am very happy about this improvement!!

Previous Paces
Marathon goal time 3:45
Marathon pace 8:30-8:35
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

Current Paces
Marathon goal time 3:45
Marathon pace 8:30-8:35
1/2 marathon pace 7:45-8:05
10k pace 7:00-7:30
5k pace 6:30-6:45
Easy Run pace 9:00-9:30

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Sunday: Active Rest day at San Diego Safari Park

I couldn’t have walked around the zoo all day if I hadn’t done a 20 minute ice bath after my 18 miler the previous day. This also shows me that my training is solid.

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Monday: 5 mile tempo run at Mesa College Track
Run details: 5m, 42:18, 8:27/mi

1 mile warm
3 miles 8:00-8:15/mi
1 mile cool down

Tuesday: 6 miles – hill repeats at Torrey Pines & Burn at The Boxing Club
Run details: 6m, 53:19, 8:53/mi

2 mile warm up
6x 800 meters up hill, 800 meters down hill
1 mile cool down

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My warm up in Torrey Pines before tackling hill repeats.

IMG_7989I teach Burn every Tues/Thurs at The Boxing Club and I love it! I did most of this workout with my class expect the burpees. This workout was hard, the 100 reps killed us but we managed to push through together. 

Wed: Rest

My lower body was sore, definitely needed a rest day.

Thursday: 8.5 miles speed work at UCSD Track

2.11m warm up (8:51/mi)
6 x 800 meters at half marathon pace, 1 min jog (3:47, 3:50, 3:51, 3:42, 3:46, 3:25) – total: 3.6m
2.9m cool down (8:32/mi)

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Friday: 5 miles tempo in Del Mar (during sunset <3 ) 
Run details: 5m, 40:37, 8:08
Splits: 8:38, 8:03, 7:45, 7:44, 8:23

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Saturday: 12 miles at San Elijo Lagoon
Run details: 12m, 1:42:54, 8:35/mi

Pre-workout: Oatmeal, banana, almond butter
During: CLIF Bloks and 1/2 pb&j

Total Miles: 36.5

IMG_4185 San Elijo Lagoon – Trail head near El Camino Real and Ranch Serena in Rancho Santa Fe

IMG_8294Hubs made breakfast for me after the run! Whole wheat english muffin, egg, avocado, onions, jalapeños & fruit.

IMG_4360Mama Deb (my mother-in-law) came to visit us this weekend! Complete with a beach walk in Encinitas, Cardiff Crack, wine, and learning to play Backgammon.

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Summary of Week 9 Training

Sunday: Rest
Monday: 5m tempo
Tuesday: 6m – hill repeats
Wednesday: Rest
Thursday: 8.5 – speed work
Friday: 5m tempo
Saturday: 12m – long run

Total: 36.5m

MY BOSTON TRAINING PLAN

Week 1 Training Plan
Week 2 Training Plan
Week 3 Training Plan
Week 4 Training Plan
Week 5 Training Plan
Week 6 Training Plan
Week 7 Training Plan

Week 8 Training Plan

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5 Comments

Kellen

Wow, nice work on your training plan! Your paces are looking awesome! Good luck in your next few weeks of training, you’re going to crush the Boston Marathon :)

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fitandyy@gmail.com

Thanks Kellen! I’m working really hard :) I have a 20 miler coming up this weekend, this will show me how ready for Boston I am! Wish me luck!!!

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