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Week 13: BQ Training with Run Less Run Faster

Here is my report for week thirteen of sixteen of my Outer Banks 2013 marathon training. I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review past weeks, click here.

Short version: Very good week. I hit all targets (4 weeks in a row!), including the last and toughest twenty miler of the training.

For the long version, keep reading.

Cross Training. Wednesday and Thursday

Successfully completed the two prescribed swim workouts: 4 kick laps, 20 minutes non-stop freestyle, 4 kick laps.

Grade: Pass

Run workout #1. Sunday

Looking ahead at the week’s family schedule, I decided to knock out the track workout on Sunday again.  This week’s workout was 10 x 400m at 1:32 with 400m rest intervals.

Results:

  • 400m #1: 1:30
  • 400m #2: 1:31
  • 400m #3: 1:28
  • 400m #4: 1:26
  • 400m #5: 1:28
  • 400m #6: 1:29
  • 400m #7: 1:26
  • 400m #8: 1:28
  • 400m #9: 1:26
  • 400m #10: 1:22

Grade: A+. Very solid workout. Probably pushed a little too hard on the last one.  Might explain my sore foot this week.

Run workout #2. Tuesday

This week’s tempo run called for eight miles at a 7:49 pace, two miles shorter than last week’s ten miler but the same pace.

Result: Really solid run.  Felt easy.  Pulled off negative split and finished in 1:01:30

Grade: A. That’s a 7:39 pace overall.

Run Workout #3. Friday

This week’s long run called for twenty miles at an 8:04 pace. That’s five miles farther than last week’s 8:04 target run, which I ran at 8:01.

I viewed this run as the final dress rehearsal before show time.  This meant I followed the nutrition and fueling plan I will be using for the race and day before.

When I walked outside Friday morning, I can’t say that I was very confident.  The temperature was 70 degrees and the humidity was close to 100%.  If you’ve read these posts,  you know I’ll whine about the weather’s affect on me.  I have learned that I struggle on 70+ degree days with high humidity.  So, I knew this was going to be a long morning and probably hurt.

I intentionally dialed it back a bit on the first half, so I could have a good shot at the usual negative split goal. The weather also helped with that.  A few times I felt like I’d sped up only to see 8:15 or 8:22 pop up on my watch for the split time.  At mile ten, I was in a decent spot, though, with an 8:06 pace.

For miles eleven through seventeen, I hovered around the 8:04 mark average, and managed to bring my overall pace down to 8:05.  When my watch beeped after mile eighteen, I felt for sure I was still doing OK, but the mile split read 8:16 and my pace was still 8:05.  So, now I faced a decision.  I could pack it in and not get my fourth straight week of green and end the twenty milers two for five.  Or I could dig deep and give the effort that will probably be required at the end of the marathon to meet my goal.  I decided to dig.

I did my best to ignore the pain.  At mile nineteen, my watch beeped.  7:48.  I pressed the button to see my overall pace.  8:04.  One mile to go,though. Got to beat 8:04 to keep the average, I thought.  I kept pressing.  Lots of pain now.  Time seemed to be standing still.  My watch finally beeped.  7:59.  I quickly hit stop and then pressed the button to see the overall pace.  8:04.  Whew.

Grade: A. 20.06 miles in 2:41:48.  My fastest twenty miles ever.

Week Thirteen Summary

Very happy with the week.   Meeting the twenty miler target was big confidence booster.

Here’s a graphic showing hit or miss on the workouts throughout the training. For the tempo and long runs, I included mileage and pace targets (not including the easy warm up and cool down miles for the tempo runs). The actual pace result is in parentheses:

Scorecard Through Week 13

Scorecard Through Week 13

Up Next

Here’s what is in store for week fourteen.  The taper begins!  The workouts are still tough, but mileage is reduced to under twenty-five miles this week, instead of the thirty mile ballpark.

Run #1: Track work. 8 x 800m in 3:08. 90 second RI between each.  Yuck.
Run #2: 1 mile easy warm up, 5 miles @ 7:19/mile, 1 mile easy cool down.
Run #3: 13 miles @ 7:49/mile.

Cross Training: Swim – 3 x (1 length fast, 1 length slow; 2 lengths fast, 2 lengths slow;  3 lengths fast, 3 lengths slow; 2 lengths fast, 2 lengths slow; 1 length fast, 1 length slow) with 1 minute rest interval between sets.

 

Stay tuned and POFIFOTO!

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