Finish of Boston Marathon
(courtesy of boston.cbslocal.com
The 2015 Boston Marathon is 2 weeks away, hopefully your marathon training has been going well, you’re injury free and anxious to get to race day. This post will provide details of one of the most important runs of your entire marathon training program. I also outline other workouts for the last week of Boston Marathon training leading up to your taper.
I completed the 2013 and 2014 Boston Marathons. In each of these last 2 years, two Sunday’s before the big race, I have run a timed half marathon. In fact, I use this strategy before all my marathons. Running this half marathon at marathon pace gives my body a simulation of the race day experience. I have a course near my house that includes some rolling hills. It’s perfect because it simulates some of the terrain on the Boston Marathon course. This is the longest run I complete over the last 2 weeks of marathon training. The workout gives you a good idea of how you will perform on Marathon race day.
I start the run with a warm-up (easy jog) for a ½ mile and then I run at marathon race pace for a half marathon. Timing this run is optional. I time all of my runs, but what’s most important is that you simulate as best as possible the pace and your marathon race day drinking and gel consumption. Ideally you should have a meal the night before that is the same as what you’ll eat the night before the Boston Marathon. Although not necessary, it would be perfect to run near the same time as you will on race day. Hopefully you feel strong and easily complete the workout. If so, great, you’re nearly ready for race day. However, if you don’t feel your best during the run, don’t worry. You’ll be starting your taper shortly and oftentimes the 7-10+ day of slowing down is all that’s needed to freshen up your legs.
The balance of this 2nd to last week of marathon training includes the following workouts:
1) Monday – rest 0-3 miles and/or cross-fit
2) Tuesday – Intervals at the track or Fartlek. 1 mile easy, 2 miles at 10k pace, 1 mile easy, 1 mile at 10k pace, 2 miles recovery
3) Wednesday – 5-6 miles
4) Thursday – Tempo run. 2 miles easy, 2 x 15 minutes at marathon pace, 1 mile between each, 2 miles recovery
5) Friday – 5 miles and/or cross-fit
6) Saturday – 5-6 miles
For the last hard workout before the Marathon I recommend one more tempo run on the Sunday 8 days before the Boston Marathon. Start with 1 mile warm-up and then run 6 miles at marathon pace. Finish with 1-2 miles recovery for total of 8-9 miles. Pick a course with some rolling hills if you can. The goal is to stretch out and push yourself at a comfortable pace one last time. After this run, ensure you thoroughly stretch and eat a recovery meal that includes a balance of carbs and protein.
During the last week of marathon training, you should taper. This will include some days of 3-5 miles at an easy pace and one day of very light intervals (100-200 meter strides). Good luck on race day. You’ve trained hard, now enjoy the day.
DISCLOSURE – This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links. This helps me to continue to share some great information about long distance running.
Did you see the Reebok Be More Human Freak Show commercial during last Sunday’s Super Bowl between the Patriots and Seahawks? I thought it was a very inspiring commercial. It certainly made me want to get out, workout and really push my body.
In fact, just thinking about the ad today, I decided to workout a 2nd time today at 600pm (even though I got in a plyometrics workout this morning at 600am). I wonder how many others were inspired by Reebok? Reebok states in this brand campaign that their mission is to help every individual realize their full potential in the mental, physical and social aspects of their lives, by encouraging a fitness-focused life, and creating the products to perform in the toughest environments and activities.
Did you know that you can Take the HUMAN SCORE test from Reebok. I just took the #BeMoreHuman Reebok.com test. It’s easy and it didn’t take long. I encourage you to click this link and Take the HUMAN SCORE test from Reebok yourself. Please share your results below in the comment section. Following are my results. It looks like I’m highly socialable, have a good reputation, moral and even inspirational. I’m not sure what a score of 84 means, but I assume I’m okay. We promote Reebok running apparel and shoes in our Reebok store. I workout in Reebok apparel because it fits well & keeps me comfortable throughout my workouts and runs. This is particularly important when I’m on a long (12+ mile) run and it’s raining/cold out.
Enjoy your workouts this week and don’t forget, if you have time, Take the HUMAN SCORE test from Reebok.
Click Here Find Out How To Improve Your Marathon Time
Only 14 weeks until Boston Marathon race day. Each month I will review some specific weekly workouts that have been a part of our last 2 Boston marathon training programs. You should be following a written marathon training plan to ensure you reach your goal, whether you simply want to finish your first Boston or you have specific goal time.
In week 3 of our marathon training plan, our goals are to continue weekly interval or speed training at a track or mileage marked trail. We also want to start adding mileage to our long run. Assuming you have a base, you should complete a longer run at the end of the week (Saturday or Sunday). For beginners I recommend a long run of 7 miles, 12 miles for more advanced runners. Your long run should be at an easy, steady pace. These long runs will slowly increase in length each of the first 6 weeks.
You can begin your 3nd week with a rest day, but instead I recommend an easy 4-5 mile run followed by some cross-fit exercises to build strength. Alternatively, you can complete a 30 minute cross-fit workout followed by an easy 2-3 mile run. I like to incorporate 1-2 days of cross-fit/week in my marathon training. This keeps me fresh and helps to build strength. If you feel tired, then skip the 2nd cross-fit workout and simply take the day off.
On your interval day (typically Tuesdays), I recommend starting the workout with a mile warm-up, followed by 2 sets each of 100 meter strides, butt-kicks, high knees and karoke’s to the left and then right. This will get your heart rate up, loosen your muscles and prepare your body for the workout. After your warm-up and prior to starting the intervals, complete some light stretching. This is particularly important to prevent injury during the cold/wet winter training months.
The initial interval workout should be a set of 400m-600m-800m-600m-400m ladder. Start with 1 set at 5k pace with 90 second recovery. If you struggle to complete the set at an even pace, slow your pace a little and instead complete 8 x 100m strides with 15 second recovery.
Official Boston Marathon Apparel
For beginners, the rest of the week should consist of foundation runs which maintain our fitness and help recovery between intense and long running workouts. In this 3rd week of marathon training, advanced runners should also include a 7-8 mile tempo run which includes 2 x 15 minutes in the middle of the run at marathon pace. These tempo runs will help to build your endurance by teaching your body to run at race pace. The length of the tempo runs will slightly increase during the first few weeks of your marathon training. However, they typically aren’t more than 10-11 miles. Beginners will start with a 5 mile tempo run in week 4.
Have fun..stay injury free!
There are compelling reasons to complete your marathon training with a heart monitor. This article will explain the benefits of properly using a heart rate monitor and provide step-by-step instructions on how to correctly incorporate the heart rate monitor into your marathon training.
If your goal is to finish or have a faster marathon or half marathon time, the intensity of your workouts is very important. A heart rate monitor can help you determine and maintain the correct intensity for each workout. Essentially, you decide what your heart rate (or zone) for a given workout and then watch your monitor or watch to ensure you reach run within the zone. It’s easy, if you want to get faster, you train at higher target heart rates which help build speed. If you want to go farther, then run with lower heart rates, which can help develop endurance.
I completed training for my last 3 marathons with a heart rate monitor using Garmin’s Forerunner 110 watch and their separate heart rate monitor. Although I don’t strictly adhere to training each workout in a certain heart rate zone, I find that using Garmin’s online interface allows me to track my cardiovascular fitness and adjust my training plan if necessary so I can improve my performance in the most effective manner.
Measuring Your “Work” Rate In order to utilize a heart rate monitoring system, it’s necessary to calculate your maximum target heart. This is because there are numerous ways for a runner to measure or gauge their “work” rate. These may include: 1) The time to complete a specific distance
2) How hard we are breathing during and at the end of the interval or workout
3) How tired we feel The problem with each of the above is that they can be affected by numerous outside influences. Specifically, terrain, weather, hydration, nutrition, sleep and even mood can impact all of the above. As a runner who faces much rain and wind in the Pacific Northwest, I know that I can’t skip a workout due to poor weather while I wait for optimal running conditions. Additionally, I can tell that there are some days when my professional life is impacting the quality of my workout. Typically my “Achilles Heal” is lack of quality sleep due extensive business travel.
At times, I’m also challenged by inadequate hydration (I’m guilty of drinking more coffee than water). Both of these can negatively impact the quality of my workouts. On the days where weather isn’t an issue, I think I’m well rested and drink sufficient water, it’s still possible to run slower or feel worse than expected. It’s during these workouts that monitoring my heart rate is so beneficial.
We now offer a wide selection of name brand GPS watches and heart rate monitors for sale in runner’s store. Occasionally some items are discounted for additional savings.
Why I Train for a Marathon using a Heart Rate Monitor: The goal of training with a heart monitor is control. If used properly, a heart rate monitor is like having a coach along for every workout. It helps to ensure that you train at an appropriate intensity, neither too hard nor too easy. Since your heart rate is an indicator of exercise intensity, a heart rate monitor allows you to monitor and precisely control the intensity of your running. Beginning runners often make the mistake of not sufficiently varying the intensity of their running. A heart rate monitor can help you. Ultimately, you want to run longer and faster with a lower heart rate. By uploading daily run activities, you can keep track of your results. Oftentimes, runners just look at the distance and pace they run and may simply note how they felt (that’s if they are tracking their performance at all). This is called perceived exertion. It can be an effective way to train, but with a heart rate monitor, there is actually a couple of ways to see your progress. If you’re improving, you will observe that running the same distances and the same route (terrain) will become easier (you’re rate will be lower). You should be able to run faster for these distances without your heart having to work as hard. This is because your heart is becoming more efficient.
Another way to recognize your improvement is to track your resting heart rate (RHR) by recording it every morning before you get out of bed. You should see that as your fitness improves, you will notice a lower resting heart rate. Conversely, where a heart rate monitor can show improvement, it can also help detect signs of over training or fatigue. RHRs may be suddenly higher than normal, even after “easy” days. If you regularly check your resting HR and find that your heart rate is slightly higher than normal, it may be an indication of fatigue caused by a couple of days’ hard training or the start of a cold or illness. Take this as a sign to go easy for a day or two until your normal heart rate returns and you know you are fully recovered. Be aware not to read too much into 1-2 days of higher than expected heart rates. As discussed above, higher heart rates can also be signs of external factors discussed above, like weather, hydration, nutrition, sleep, etc. I recommend looking at patterns over 3-4+ days. If heart rates are trending up, you don’t feel good during workouts and external factors are essentially controlled, then there’s reason to take a step back, rest and reassess your training. Typically, 1-3 days of rest or really light work, coupled with additional sleep each night will allow your body to recover. The key is to observe trends and make adjustments prior to onset of injuries or excessive fatigue. The question many athletes have is how to train with a heart rate monitor and make sense of all the data. To give the numbers meaning, you need a reference point, a heart rate unique to you at a given level of intensity.
How To Calculate Your Max Heart Rate: There are various ways to calculate your Maximum Heart Rate (MHR). The easiest way involves subtracting your age from the number 220 for men or from 226 for women. Unfortunately, among experts, this method is not accurate for all runners. It’s considered to be too arbitrary and does not generate appropriate target heart rates for most athletes. In a 2001 Runner’s World article, they discuss two more reliable formulas.
(A) MHR = 208 – (.7 x your age) or (B) MHR = 205 – (.5 x your age)
Runner’s World staffers concluded that both formulae seem to work almost equally well for runners under 40. However, for runners over 40, formula (B) was more accurate. Accordingly, RW decided that formula (B) would be best for predicting maximum heart rate, and adopted it as their standard.
There are two more effective ways to calculate your MHR.
1) You can pay $200-$300 to undergo a lab test. Prior to using this service, however, ensure you are healthy and clear of injury and illness. This will ensure the most accurate results.
2) The least expensive test that’s just as accurate as a lab test is to calculate your own MHR while performing interval training.
Use either a slight hill of approximately 200 yards or a 400 meter running track (readily available at most Middle and High Schools). You’ll need a heart rate monitor to measure and record your heart rate while you sprint the distance. Take a short recovery jog of no more than 2 minutes and then repeat the sprint interval up to five times. The average top heart rate you record is very close to your MHR. Following image shows my heart rate data from a “hard” interval/track workout. As you can see, disregarding some error at the beginning of the workout (I’m certain my Max HR isn’t in the upper 190s) my top HR tops out around 178. However, analyzing additional data from other similar workouts confirms that my typical MHR will be closer to 177.
The best way to train for a marathon with a heart rate monitor: Heart rate-based training involves planning your workouts so you are training at different heart rate zones. One of the most popular zone systems involves training at designated percentages of your max heart rate (MHR) or lactate threshold heart rate that you have previously calculated.
||<75% lactate threshold heart rate (LT HR)
||Aerobic Threshold or Endurance
||75-82% LT HR
||83-90% LT HR
||91-97% LT HR
||98%-101% LT HR
||102-104% LT HR
Zone 1 is very light running – like a slow recovery jog between high intensity intervals on the track. Use this for warm-up and cool down. Zone 2 is a comfortable pace and used for building aerobic fitness, fat-burning and endurance. Zone 2 paced runs are often referred to as “foundation runs” because they build endurance. Comfortable enough to hold a conversation, this is the most used zone. Following is my HR data from a recent 20 mile training run. I could have gone faster, but I wanted to train at Zone 3. Towards the end, my legs felt very tired.
Zone 3 is faster than your natural running pace. “Comfortably Hard” or tempo runs. Running in zone 3 is useful for extending the benefits gained in Zone 2. For a marathon runner, Zone 3 training is running at full marathon race pace.
My friends and I often use a strategy to finish long runs (last 3-6 miles) at Zone 3 pace. Zone 4 is your lactate threshold intensity. It is a running intensity that requires a conscious effort to go fast. While training in this zone, you should be able to talk in short sentences. It’s not completely comfortable, but you should be able to train at this pace for long distances (such as a 10k). It should be regularly incorporated into your training in moderate amounts to get your body used to that intensity. You can complete Zone 4 workouts in between Zone 2 (warm-up and cool-down) runs. For example: 10 minutes Zone 2 (warm-up), 20 minutes Zone 4, 10 minutes Zone 2 (cool-down). Also, Fartlek runs would be run in Zone 4. Zone 5a is much more stressful than lower zones, so you can’t do a lot of running in this zone. It’s a very powerful fitness booster.
To improve your performance, you need some Zone 5a running each week. An example would be high intensity medium (400m+) intervals on the track. Another example, is when you run (6+) x 3 minutes (or 800 meters) @ Zone 5a following each interval with 2 minutes @ Zone 1. When you incorporate Zone 5a training in small amounts it will elevate your running performance significantly. I use Zone 5a training on the track weekly during my 20 week marathon training program. Zone 5b features multiple short segments of fast running separated by active Zone 1 recoveries. Zone 5b is running at the fastest pace you can sustain (a full sprint). It is incorporated into very short intervals and is very stressful. Train at this rate only sparingly. An example would be 200 – 400 meter sprints. Concentrate on form, breathing and stride length when running at this pace. This is a great way to boost speed and running economy.
In my opinion, the heart rate monitor is an excellent method of determining how much benefit we are deriving from our training. This is because it’s measurable. However, I caution runners that heart rate training is only one of many ways to train. I think that ultimately, the best indicator of running intensity is actually perceived exertion, or how hard running feels. This is because perceived exertion accounts for heart rate and other physiological and psychological factors that can influence your exercise intensity. Consider that even if your heart rate monitor showed that you were within your target zone, you would likely pay more attention to how you felt and adjust your running based on this perceived exertion, before adjusting because the heart rate monitor indicated you were within or outside of a particular zone. Bottomline, training with a heart rate monitor is very effective. However, don’t let yourself become too attached to the monitor. Consider a mix between using the monitor and perceived exertion.
Every so often, I find some interesting (human interest like) posts. I saw this one and thought it was appropriate to share since it’s the beginning of the year and we often start with some kind of New Year’s resolution. Personally, I don’t see the point in simply running 1 mile to keep a streak alive. If you can only run a mile, why not get on an elliptical or stationary bike. If you’re injured, seems like you could heal quicker if you take a day or 2 off. This is just my opinion though. Some people are very motivated by running everyday, regardless of the distance.
“One Mile at a Time”
by Patrick Reed
Shall I rename this blog “One mile at a time”? Perhaps…
I remember having read helpful hints about naming one’s blog or website — and a great no-no is walling yourself in. The more you define the details of your message, the more restricted you become. With my Run5kaday mantra and title and motto all rolled into one, I became locked into the “Gotta run my 5k today, tomorrow and every day for eternity” mentality.
Truth is, though, us runners — though defined particularly by our penchant for clocking mile after mile on the morning roads, lap after lap on the sun-lit track, and kilometers across any plot of dirt that lays in our path – us runners are actually “runners” by virtue of a mindset more than what it is that we actually do. After all, if the act of running were what defined us, what of the injured runner. Is she no longer one of us? On the contrary, the injured among us may indeed be more wholly us. I am reminded of the refrain I pump into my kids on the soccer field day after day right now — in these blissful eternal seasons of their youth: “It is not winning that matters, but the will to win!”
And so it is with us harriers – and we know who we are. We are runners because running is our passion. A desire to run wells up in us incessantly and when we find ourselves on roads and fields connecting stride after stride with our rhythmic breathing, then we feel perhaps most fully alive. We are runners because we want to run.
And so I come around the bend in this thought, as if careening with momentum around the final corner on the beloved track oval. Though I propose 5k a day, and though for over 3 years I once ran 5k a day, and though for the balance of 2013 I completed at least 5k a day, I find myself in that uncomfortable predicament of not being able to complete my 5k a day as I begin this new year.
As a result, I am on a new running streak, now 6 days old, yet my goal is changed to run at least 1 mile each day. On January 1, when I set out for my first 8 minute traipse, I laced my shoes smiling, considering that my workout could hardly count as a workout — that lacing up my shoes and sipping my coffee, changing my key from keychain to pocket, and wiring up my iPhone to pump in my latest audible novel — all of these rituals would eclipse much more time than the run itself. And yet, 8 minutes did I run. And sweatily — just a hint of breathing and perspiration — I stepped out of the running life minutes after entering and chalked up my first run in my new streak. Best of all, I was uninjured.
For it is injury which has hampered me and which has me ambulating and conniving and spinning my running passion. Nevertheless, I am convinced that my will to run, though it returns but a pittance of a distance run today, will tomorrow include once again monumental distances that dreams are made of.
Is a mile far enough? You bet. Get out and run today!
image credit: music.ousd