ONE 20 - 26 (48.3)

Week Four Boston Marathon Training

Monday 20

Resting HR 59. Weight 172.3. Sleep 6h 38m. Deep 1h 59m. Light 4h 39m. Awake 4m.
Pre-run: 12-15 minutes of strength and mobility

Recovery Run

Relative effort . This was the coldest run of this marathon season. Temp: feels like 15. 3.25 mi. Time 30:42. Avg Pace 9:26 min/mi. Elev Gain 17 ft. Avg HR 136 bpm.

Easy Run

Relative effort 13. 6.10 mi. Time 56:47. Avg Pace 9:19 min/mi. Elev Gain 185 ft. Avg HR 139 bpm.

Tuesday 21

Resting HR 67. Weight 173.4. Sleep 7h 51m. Deep 2h 54m. Light 4h 57m. Awake 6m.

Gym Session

Elliptical 5 minutes
BOSU balance, pull ups 1-3-1, Chin assist 90, 70, 50, dips 1-5, Dip assist 90, 70, 50, push ups 1-6, TRX single leg squat & row, KB swing &. Press, seated calf press & isometric calf
Hydro massage

Wednesday 22

Resting HR 61. Weight 174.2. Sleep 7h 42m. Deep 4h 1m. Light 3h 41m. Awake 5m.

Pre-run: 12-15 minutes of strength and mobility

Steady Run

Relative effort 20. Temp: feels like 19. 40 minutes Zone 3, the first 20 minutes was around 8:30 pace and the second 20 minutes was around 8:15 pace. 8.00 mi. Time 1:10:17. Avg Pace 8:47 min/mi. Elev Gain 96 ft. Avg HR 145 bpm.

I had a couple niggles today. Left calf, right ankle, and right hip flexor.

Recovery Run

Relative effort 6. This was a challenge. Left calf issue. 3.07 mi. Time 30:03. Avg Pace 9:47 min/mi. Elev Gain 55 ft. Avg HR 134 bpm.

Thursday 23

Resting HR 61. Weight 173.5. Sleep 7h 45m. Deep 2h 54m. Light 4h 51m. Awake 5m. Recovery. 

Friday 24

Resting HR 60. Weight 173.6. Sleep 7h 28m. Deep 3h 32m. Light 3h 56m. Awake 5m.
Home day 9 - Inquire

Recovery Run

Relative effort 7. Happy to report no calf issues. 3.12 mi. Time 30:04. Avg Pace 9:38 min/mi. Elev Gain 32 ft. Avg HR 138 bpm.

Winter Loop

Relative effort 15. I threw in one sub-9 mile and there are always the hills, otherwise an easy effort. 5.58 mi. Time 53:29. Avg Pace 9:35 min/mi. Elev Gain 275 ft. Avg HR 144 bpm.

Saturday 25

Resting HR 55. Weight 172.7. I had my Garmin on the charger and didn't get any sleep data. I did sleep good.

Pre-run: 7-8 minutes of mobility and core. 

Long Run

Relative effort 66. 16.00 mi. Time 2:38:28. Avg Pace 9:54 min/mi. Elev Gain 632 ft. Avg HR 145 bpm. This wasn't very fast effort but my body held up well and I finished strong.

Sunday 26

Resting HR 60. Weight 172.9. Sleep 7h 24m. Deep 2h 24m. Light 5h 0m. Awake 1m.
Home day 10 - Ground

Recovery Run

Relative effort 10.  3.12 mi. Time 30:02. Avg Pace 9:37 min/mi. Elev Gain 53 ft. Avg HR 144 bpm.