Wednesday - Intervals (7.48 miles)
Target: 10-20 min warmup; 6X400m @1:35 (400m RI); 10 min cooldown
Actual: 2 mile warmup; 6X400m @1:22 (400m RI); 2.5 mile cooldown
Thursday - Tempo (5.26 miles)
Target: 3 mile run: 1 mile easy, 2 miles @ 8:00/mile
Actual: 5 mile run: 1 mile easy, 2 miles @ 7:12/mile, 2 miles easy
Got the last two workouts in before the race. Would have preferred to do them earlier in the week, but didn't feel like going out in the rain and wind Monday & Tuesday.
Yesterday, I went out from work with Chris and Raminder, then took off on my own for the two tempo miles. Those were supposed to be at marathon pace, and I was trying to feel for a pace that felt slightly aggressive, but sustainable over a long period. The 7:12 I ended up with was probably faster than I'll want to go, but it was nice to feel that I have a little slack to play with. I have been warned that the first few miles of Boston are slightly downhill, and it is easy - especially with all the excitement and other runners - to start out too fast. So I'll have to keep an eye on that. It can be difficult to slow your pace, especially during a race.
Had my last session with the physical therapist Wednesday morning. He taught me some dynamic stretching exercises that he recommended for warming up for the race. He said that the current thinking is that static stretching immediately before a race can hurt your performance and that warming up is much more important for performance and avoiding injury.
Got a busy day ahead as I'll be off work next week for the Boston trip; after work have to get home to pack and prepare the house. We'll take the train up tomorrow morning, and spend the next three nights with Barbara's brother Jeremy outside of Boston. We'll spend Tuesday and Wednesday in central Boston and see the sights. Kathy, any recommendations? I want to see the stained glass atlas ceiling in the CS Mother Church, which we only saw from the outside last time we were there.
Have gotten emails and phone calls from friends and family in advance of the race. Thank you guys - Dad, Kathy, Hallie, Yancey - so much for your wonderful support. I'm feeling like I can go into this race relaxed and without nerves and just enjoy the fruits of all the training.
If you want to look up results on race day (Monday the 18th) before I've gotten around to posting, I imagine there will be a "results" link at the Boston Marathon website. My bib number is 10651. The race will start for my wave at 10:20a.m. EDT, so I hope to be finished by 1:50p.m.
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2 comments:
Don't worry about going faster on the downhill part. Gauge your effort not your speed because you will naturally go faster on the downhill with less effort just as you will the opposite on the uphill. Just stay relaxed and run within yourself.
I think the maparium is now part of the Mary Baker Eddy Museum and Library. I'm sure you would enjoy going in. If I were in Boston, I would like to walk from TMC through the Pru and on to the down town area and the Commons. Have a good time and enjoy this experience.
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