Tue - Thu workouts were with Joe Loureiro, Saturday with Will Swenson and Sunday was a solo effort (Joe & Will ran the early shift). Although we had several days of varying vacation/travel and work schedules I think we all had a very solid week.
When I saw the plan (distributed by Joe on sundays) I thought it would be very challenging since it included tempo/track work, a hill workout and another 17 miler representing our longest training distance in the Boston campaign to date. This in addition to our mid-week medium distance run that currently stands at 9 miles in distance and will increase as we get closer to race day.
M: 4.5mi
T: Tempo 8.2mi tot, 1.4mi warmup, 5x {1200m "on", 3:00 recovery}, 1.25mi cooldown. Tempo paces were 6:21/mi, 6:11, 6:11, 6:08, and 6:01
W: 9mi 1:05, recovery run but maybe a bit fast - the majority of these miles were run at 7:10-7:20/mi
T: Hills 5.6mi, 1.25mi warmup, then 8x {60 seconds uphill, 2:00 recover downhill}, 1.9mi cooldown
F: off
S: 17.1mi weekly long run, 2:07 tot and 7:27/mi pace overall. There were no pace goals but we ended up with a few late miles near 7:10 that are quite satisfying in retrospect
S: 3.33mi after originally thinking I would skip this day after logging 44+ miles already and still recovering from Saturday's 17 miler with tight legs. I spent some lazy TV time doing leg stretches and exercises, then decided I was ready to give it a go.
Summary after 7 weeks of training for Boston by week and by individual run:
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