I’m getting quite sick of all these people who won’t admit this is a tough winter, or that some workouts must be moved inside to be done properly. We’re breaking all sorts of snowfall record totals and going on a month straight of temperatures barely up to the freezing mark and usually far below it. Not to mention the frequency of those snow storms or the arctic winds that seem to be creeping over from the mid-west for no good reasons. Working remotely from home or missing work seems to be a normal occurrence at this point (not really a downside as it makes fitting in running easier) and it seems every long run is planned to take place during an actual blizzard.
So, with all of that being said, I’m not at all ashamed or embarrassed to admit that I have been getting my workouts in on the treadmill and indoor track. Now I’m still not saying that I like the treadmill, but I do like it a lot more than missing a workout. There are even advantages to using it for workouts, the obvious one being the ability to simply set it for the pace you are aiming to run and not needing to worry about hitting that pace. Looking back to last year, when I was clearly much tougher and avoided any treadmill runs, I remember a couple times when I kicked the ground in frustration and sullenly marched back to the house after being unable to finish workouts due to the ice/snow/cold/wind. I have yet to miss one this year. I have had the option of getting some workouts in on the indoor track in addition to friends hooking me up with ‘mill access and that has been wonderful too. Between longer repeats and shorter tempos on the mill and shorter repeats and intervals on the track, everything but long marathon effort workouts should be doable for as long as this brutal winter continues to vex and harass us. If the goal is continued progression of training and getting faster, than we just have to embrace every tool that helps us get there, even when that tool is the very epitome of boredom. I know that challenging weather, like any other challenge in training, can be used as a stimulus to get stronger when it has been beaten. My mantra has been; if I can train hard through this, I can race easy through the nice weather. The training has continued to be spot on for me and I’m so glad that Hudson Community was started at the perfect time to help me go after big new PRs in 2015! Brad’s training plan and Kara Lubieniecki’s coaching have both been great, and also having training partners on many of the runs has been ideal. I know I bring it up a lot, but seriously, I gotta keep talking about what works! Speaking of what works, consistent core work and strength training has been another big goal of mine in this training block and I’m happy to report that I’ve got at least two solid sessions in a week since the beginning of the year. I’m sure that it’s made a big difference in many areas, but especially the ability to hold fast paces for longer with efficiency. Time is flying right along, and we are hopefully (fingers crossed, knock on wood, with any luck and other things I don’t believe in) less than a month from the weather getting warmer again. In light of that, the first race of 2015 for me is coming up in less than a week! The plan is not to go all out from the gun, but to start conservative and work my way up, using the race as a solid longer workout, more than a race. It’s the first race in the New England Grand Prix series and it’s 10 miles of hilly terrain in cold and snowy Amherst, MA.
Below is my training over the past week, along with the planned training for this week, leading up to the 10 miler.
Boston Training, Week 7
2/8- 22 Mile long run, closed in 6:30-5:50-5:24-5:15 as covered in my last post.
2/9- 13 Mile easy run, very slow pace due to, you guessed it! MORE snow. But I went by feel and it was a good run. finished with 10×10 sec hill sprints up the slippery slopes. Around 13.5 total.
2/10- Mile Repeat Workout. 4.1 mile w/u in 30 minutes followed by 4 x 200 (33 seconds avg.) strides had me feeling good and ready to run fast. Hopped inside to do run the miles on the treadmill. Target pace was between 5:30-5:10 for 6-8 miles, splits were: 5:30- 5:24- 5:15- 5:10- 5:10- 5:10- 5:05. 3 minute jogging/walking recoveries between miles. Felt controlled and strong throughout, and finished with 2 miles in 14 mins cool down. Had no time for an 8th mile, or I would have kept it at 5:10 and run it. Happy with this workout.
2/11- 12.4 easy pace with Austin at run group. Got some manly frost beards on the run and had a good time. Austin is also training for Boston and is getting fit very quick!
2/12- 6 miles easy at lunch in 41:58 and 8 x 100 meter strides (15-13 seconds) PM: 10 miles easy in 1:11
2/13- 3 mile w/u, 4 x 3k with 3 minute recovery (5:42 pace) 5 minute walk/jog rec. 4 x 400m strides w/3 minute jog recs. 2 mile c/d. Workout felt a little harder than I’d like at that pace, but it was my first AM workout ever, if I’m remembering correctly. On the strides I had to stay inside on the treadmill, it only goes to 5:00 pace so I brought the length from 300 to 400 meters and just ran them at 5 pace on the mill. Cut my cooldown a little short to get to work, but still got in over 15.5 miles total.
2/14- 7 miles easy in Boston before helping coach at the BU Valentine meet and then staying to cheer for people in the 3k and 5k. Ate some burgers afterwards while watching Millrose Games and adding up the 36 sub 4:00 miles from the day!
103.6 miles for the week with two very solid workouts and one good long run. I continued with my core work, with and epic session on Monday and a lighter workout on Friday
Boston Training Week 8
2/15- 20 mile long run. Started out with another scenic snowy run and hit mile 11 before the wind got so fierce that it dropped to -20s with the windchill and we thought we might actually die out there. Finished up on the treadmill again. Blah run overall, wasn’t feeling strong and motivation was low.
2/16- 14 miles easy with 10 x 10 sec hill sprints. Felt much better motivation wise by the end of the run today. Took me forever to get myself outside and running on a work holiday, but was glad I did by the end. PM: Strength/core work
2/17- Planned: 3 mile w/up, 1 Mile hard (~5:15 pace) 6 minute rest, 3 miles at 5:45, 5 minute rest and 4 x 400m at 75 secs. with 1 min rests. 2 mile c/down.
2/18- Planned: 10 miles easy. PM: Strength/core work
2/19: Planned: 3 mile w/up, 10 x 30 seconds hard, 2:30 moderate and a 2 mile c/down
2/20- Planned: 6 mile easy run.
2/21- Planned: 6 mile easy pre-race run + 6 x 100 meter strides
Weekly total for this week should be in the mid 70’s, excited to see what that does for my legs in Sunday’s race.
2/22- Planned: 3 mile w/up, 10 mile race. Practice being competitive. Ideally start out conservative and work up. 7-8 mile cool down (cool down can be very easy, just want to add it to the end to keep legs used to long efforts)
Still reading? Good, here’s some bonus content! Here is a great article on some treadmill workout ideas and the differences between running outside and on the mill, from Brad Hudson. http://www.coloradorunnermag.com/2014/02/13/master-treadmill-workout-hts-elite-coach-brad-hudson-shares-keys-making-indoor-workouts-count/