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Week 15: BQ Training with Run Less Run Faster

Here is my report for week fifteen 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: The taper continues. I hit all targets for the 6th week in a row.

For the long version, keep reading.

Cross Training. Thursday and Friday

Successfully completed the two prescribed swim workouts:10 x (1 length with kick board 15 sec RI); 20 laps free

Grade: Pass

Run workout #1. Sunday

Headed to the track on Sunday again. 5 x 1000m in 3:56. 400m RI between each.

Results:

  • 1000m #1: 3:50
  • 1000m #2: 3:46
  • 1000m #3: 3:46
  • 1000m #4: 3:50
  • 1000m #5: 3:50

Grade: A.  Good solid workout.

Run workout #2. Wednesday

This week’s tempo run called for two easy miles warmup, then three miles at a 7:04 pace, then one mile easy cool down.

Results:

  • Mile #1: 9:08
  • Mile #2: 8:50
  • Mile #3: 7:01
  • Mile #4: 7:11
  • Mile #5: 6:52
  • Mile #6: 9:28

 

Grade: A. 7:01 pace for the three fast miles. Tougher workout than I expected, thanks to a pretty warm muggy evening.

Run Workout #3. Friday

This week’s long run called for ten miles at a 7:49/mile pace, which is my target race day pace. Pretty uneventful.  Was able to do a negative split and did the ten in 1:17:45.

Grade: A. 7:45/mile pace.

Week Fifteen Summary

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 Fifteen Weeks

Scorecard through Fifteen Weeks

Up Next

Here’s what is in store for week sixteen. The last week!  Almost game time.  According to the plan, there will be no cross training workouts this week.  Also, I need to sleep more, drink more water, cut down on caffeine, pack for the trip, and complete the playlist!

Run #1: Track work. 6 x 4000m in 1:32. 400m RI between each.
Run #2: 10 minute warm up, 3 miles @ 7:49/mile, 10 minute cool down.
Run #3: RACE DAY!  26.2 at 7:49/mile = 3:25:00.  Boston or Bust.

Stay tuned and POFIFOTO!

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