Tuesday, January 7, 2014


Somehow, I'm already in week 4 of my Boston training program!  After last winter's "choose-your-own-adventure" training plan ended in the worst injury of my running life, I've decided to stick to the tried and true Pete Pfizinger "up to 70 miles a week"  program I used for California International.  I guess the average is about 62 miles a week over 18 weeks if you count the buildup and taper, though the middle months are all at or close to 70.  This is the first week I'll hit 60.

Runs were pretty easy to get in over the holidays, especially during our Christmas in Saint Augustine, FL. The beach, coupled with perfect morning running temperatures of 55 degrees, were pretty motivating.  Our last day finally had clear skies and I got in the most beautiful sunrise run.

Now I'm back in Northern Virignia, and it's, well, not 55 degrees.  I have a really hard time getting up to run solo in the freezing cold.  I'm even worse in the ice.  However, I've really got no excuses.  I have great winter running gear.  And check out my shoes:

On Saturday my long run was on the ice covered W&OD rail trail.  While most people were slipping and sliding, I was able to run comfortably.  I have YakTrax, but this seems to work better, especially when the surface terrain changes.  Plus you don't need to worry about walking up your ice covered townhouse steps into your tile entryway, forgetting to take the Yaks off, and falling flat on your face.  (Of course, I'm not speaking from personal experience.  On three separate occasions.)  Total cost of sheet metal screws in a pair of old shoes?  About $4, cheaper if you share the 100 pack with a friend.  

I still ended up on the treadmill yesterday.  I prefer to do my speedwork on it, since I can control the pace.  I also use it as one of the few times in the week I can watch mindless movies on Netflix. I am going to try to limit myself to two days a week on the mill, maximum... my running injuries have only ever occurred in the winter, and I've read some articles lately that point to high mileage on the treadmill leading to hip flexor issues... hmmm..... 

Today the ice has melted and the temperatures are in the single digits.  Although my childhood in the midwest saw many winter days like this, I live in Virginia (the south?), and they have cancelled school.  I don't really understand why, but I'm going to take advantage of the daylight and get my 14 miles in this afternoon.  

So the general schedule is:
Monday - Speed/ Tempo.  Treadmill.  I so far have failed every time at getting up early enough to get in the full mileage and get back to my house in time for Jamie to leave for work, and end up running laps around my townhouse to finish up.
Tuesday - Mid-Long Run (12-15 miles) OUTSIDE in the evening.  I can't say enough about the new DROP OFF KIDS ACADEMY OPTION at Lifetime Fitness in Reston.  Susanna can play in the child center or enroll in classes and I can run outside!  She takes tap dance from 6-7, so I can drop her off between 5:15-5:45, get in my mileage (partly with the =PRR= Reston Distance Training Program), and then grab dinner with her after her class before heading home.  
Wednesday- Easy recovery miles before work.  Strength training during Susanna's swim class.
Thursday- Longish (9-11) run OUTSIDE in the morning.  I am hoping to find regular company for these!  I usually get in 8-9 before Jamie leaves for work, then run laps around the townhouse until 7:15.  That might sound a little tedious/ crazy but it is preferable to a treadmill and/ or getting up any earlier than 5am.
Friday- Easy recovery miles before work, or on the treadmill while Susanna has Zumba class.  I am guessing that if I don't have some pre-arranged company, I'll end up on the treadmill.  This Friday, I do have some buddies to make me accountable!  And that means I can get in strength session #2 during her dance class.
Saturday- Long runs with =PRR= Reston Distance Training Program.  I'm in my first season with them as an assistant coach, so I am running with the participants.  I'm having a great time meeting new people, all of whom have different goal races, and there are a few ladies training for Boston that are on the same mileage schedule as me, so it's been good to have some company.  

As far as tune-up races, they need to be on Sundays since my Saturdays are now with DTP.  I think I did too many tune-up races last year and it lead to my injury, so at this point I'm just planning to do one half marathon or ten-miler and possibly a shorter race in March. 

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