Week Nine Boston Marathon Training
Monday 24
Resting HR 62. Weight 173.3. Sleep 7h 58m. Deep 2h 32m. Light 5h 26m. Awake 8m.
Recovery day.
Gym session
TRX warm up
Kettlebell circuit: deadlift, row, swing, press, squat, & push ups 4 times
Stretch between circuits
Gym session
TRX warm up
Kettlebell circuit: deadlift, row, swing, press, squat, & push ups 4 times
Stretch between circuits
Home day 14 - Return
Today I eliminated sweets and added chips. Chips won't be every day.
Tuesday 25
Resting HR 60. Weight 173.9. Sleep 8h 57m. Deep 2h 5m. Light 6h 52m. Awake 5m.
Day 2 no sweets. It hasn't been an issue so far.
Day 2 no sweets. It hasn't been an issue so far.
Wednesday 26
Resting HR 58. Weight 172.9 lbs. Delta -1.0 lbs (working my way back down below 170). BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. Sleep 6h 29m. Deep 2h 9m. Light 4h 20m. Awake 7m. No alarm, no worries, I still woke up too early.
Pre-run: 15 minutes of strength and mobility
Workout Wednesday - Intervals
Relative effort 36. 10 minutes zone 3 at 8:28 pace. 5 x 1k pace 7:56, 8:09, 7:16, 7:59, 7:19. 10 minutes zone 3 pace 8:24. This was a very challenging workout. I was tired from the beginning, probably residuals from Whitestone.
Thursday 27
Resting HR 59. Weight 172.5 lbs. Delta -0.4 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. Sleep 9h 14m. Deep 3h 3m. Light 6h 11m. Awake --.
Gym session
Dumbbell circuit: bench, row, seated calf, shoulder complex, shoulder press, & deadlift
Leg press
Gym session
Dumbbell circuit: bench, row, seated calf, shoulder complex, shoulder press, & deadlift
Leg press
Hydromassage
Friday 28
Resting HR 61. Weight 173.6 lbs. Delta 1.1 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %, Don Gallo did it to me again. Sleep 6h 18m. Deep 2h 14m. Light 4h 4m. Awake --, I struggled getting to sleep.
Pre-run: 15 minutes of strength and mobility
Easy Morning Run
Relative effort 17. 7.68 mi. Time 1:10:01. Avg Pace 9:07 min/mi. Elev Gain 47 ft. Avg HR 139 bpm. Zone 2 for 72%. Good stretch after.
Easy Afternoon Run
Relative effort 7. 3.28 mi. Time 30:03. Avg Pace 9:09 min/mi. Elev Gain 72 ft. Avg HR 138 bpm.
Saturday 29
Resting HR 62. Weight 171.6. Sleep 8h 45m. Deep 1h 26m. Light 7h 19m. Awake 6m.
Pre-run: 15 minutes of strength and mobility
Long Run
Relative effort 55. 20.01 mi. Time 3:07:06. Avg Pace 9:21 min/mi. Elev Gain 683 ft. Avg HR 143 bpm. First 20 miler of the Boston build up.
