Friday, October 14, 2016

Training Talk

February 25 I'm running another marathon.

Did you know that I have fully trained from 4 marathons, yet only actually run 4?

Not because of injury, but because of work schedules.

Well on Feburary 25, Abby is running The Phoenix Marathon -- and nothing is getting in the way.

And Abby really would like to qualify for Boston.

Last year I had goals of qualifying for Boston, but now as I look back - I wasn't ready. I wasn't strong enough. My pace was just starting to peak. With lots of speed work, research, drills/strength training to keep my muscles balanced, talking to various running coaches.....I think I'm ready to go for it.

The qualifying time for my age group is 3 hr 35 min.
However, it is recommended to at least give yourself a 10 minute window. Every 10 minutes below your qualifying time, the sooner you can put in your registration for the lottery.

One cannot just qualify - you had to crush your qualifying time these days!

My goal is to finish in 3 hr 25 minutes. I'd really like to keep my pace at 7:45/mile, and that pace will definitely allow me to meet my goal.

Whether I make the lottery to get into the Boston Marathon is out of my control.All I can do is run as fast as my body will let me!

Here is where some of you may get bored, if you're not into running and details and such.....

The Course:
Gradually downhill, mostly flat, a few minor hills thorugh Phoenix.

The weekend:
My birthday weekend. What better way to celebrate entering the finally year of my 20's, than running a marathon?!

The Training
All summer long I have been working on speed and strength. I met with a running coach to talk about how to get with my goals. She gave me my paces for the various workouts I'll do during the week:

Long Runs: 8:20/mile - with some goal pace pick-ups throughout the run (it is so hard for me to wrap my mind around doing my long runs so slow! But....I'll listen.

Tempo Runs: 7:15/mile pace.

Speed drills: anywhere from 6:25/mile pace on my intervels to 7:00/mile depending on the length of the interval.

Aerobic run: anywhere from 6-10 miles at around my goal pace (7:45/mile)

Easy run: 8:30/mile to shake out the legs after a tough workout


So I have been modeling this work out plan for the past 2 week, and it seems to be working! I'm not really training for the race yet - but I do have a half marathon at the end of the month.

Thursday I did a 7.5 miles tempo run at a 7:20/mile pace....and I held a conversation the whole time with my partner! Which means I could have been pushing harder. Which means...I Can Do This!

I'm really going to focus on listening to my body, good nutrition, hydration, and focus for the 16 weeks leading up to the race!

I'm excited :)


2 comments:

Lisa from Lisa's Yarns said...

Good luck lady! You are in such amazing shape and are so fast so I know you can do this! I think it's great that you have spoken to a coach! It's hard to slow down for those LSD runs but it is so important to do since it teaches your body how to use fuel! I am excited to see what you do on race day!!

Marlys Dotzenrod said...

You truly are focused! Did you know that your cousin, Jenny, is running the Boston this year? Maybe you'll be the 2nd McDougall to do it!
I am glad that you are talking to a coach and working with others.
KEEP HYDRATED AND EAT WELL, says your mother!