Week Five Boston Marathon Training
Monday 27
Resting HR 66. Weight 174.2. Sleep 7h 51m. Deep 2h 0m. Light 5h 51m. Awake 7m.
Intervals
Relative effort 27. 3 x 15 minutes Zone 3, 8:25, 8:25, 8:20. My left calf tightened up during the last interval. I had to stop to stretch.
Balter Run
This was the first run in the Ride ISO 2.1. Relative effort 6. 2.95 mi. Time 31:24. Avg Pace 10:38 min/mi. Elev Gain 227 ft. Avg HR 127 bpm. My calves and basically entire lower body are sore. I may need to consider an extra recovery day before the Strawberry Plains HM.
Tuesday 28
Resting HR 70, WOW, this is way too high. Weight 173.6. Sleep 8h 8m. Deep 2h 35m. Light 5h 33m. Awake 7m.
Gym session
Elliptical 5 minutes
Smith machine bench, squat, deadlift
Stretch quad, calf, hamstrings
Hydro massage
Resting HR of 66 Monday, 70 today. Lower body soreness. I’m opting to forego chasing miles and not run in the morning. I may run tomorrow evening or push to Thursday and take Friday off before the Strawberry Plains HM.
Gym session
Elliptical 5 minutes
Smith machine bench, squat, deadlift
Stretch quad, calf, hamstrings
Hydro massage
Resting HR of 66 Monday, 70 today. Lower body soreness. I’m opting to forego chasing miles and not run in the morning. I may run tomorrow evening or push to Thursday and take Friday off before the Strawberry Plains HM.
Wednesday 29
Resting HR 63, this is better. Weight 174.6. Sleep 7h 34m. Deep 2h 7m. Light 5h 27m. Awake 5m.
The decision to take an extra day off has made my body feel so much better. The left quad pain is gone and I've had no calf tightness or discomfort either. The plan is to run today's workout tomorrow and do an easy 30 minute run with strides on Friday. I hope this is a good plan.
Thursday 30
Resting HR 62. Weight 173.9. Sleep 6h 59m. Deep 2h 12m. Light 4h 47m. Awake 2m.
Intervals
Relative effort 23. 10 minute at Zone 3 with average pace of 8:11. 3 x 5 minutes at Zone 4 with average pace of 7:30, 7:29, 7:24, 7:11, 7:11. 10 minute at Zone 3 with average pace of 8:28. Taking Wednesday off left me feeling fresh, but this last set was tough.Recovery Run
Relative effort 7. 3.26 mi. Time 30:04. Avg Pace 9:13 min/mi. Elev Gain --. Avg HR 137 bpm.Friday 31
Resting HR 63. Weight 173.8. Sleep 7h 16m. Deep 2h 37m. Light 4h 39m. Awake 9m. I woke up very early. Nap will be a good idea.
Shake Out
Relative effort 8. 3.60 mi. Time 35:10. Avg Pace 9:46 min/mi. Elev Gain 19 ft. Avg HR 137 bpm.
I thought about pushing this out to 5.6 miles to get 200 for the year. Plan two, do a second shake out later in the afternoon. I decided to do neither. I hope not chasing miles leads to good things.
