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RE: Training Log for a 2:30ish Boston Marathon 2018
Smoove, I appreciate the time you took to write all that. Looks like you did a ton of work around 5:15 pace to 5:30 pace, for what appeared to be a goal pace of 5:40ish. Doesn't look like you did much faster than ~5min pace or did much in the 5:40-5:50 range. Not sure if that was your problem or not but maybe you just got sick of running ~5:20 pace.
My plan is to have a bigger variety of workouts, with much much less on the track. (volume = ~70-100 mpw, hoping to average 85 for 8 weeks before boston taper)
I'll post a slew of my planned workouts. Keep in mind that I'm coming off a year of 50k trail training so my speed is pretty poor and I'm not very efficient under 6:00/mi yet.
(starting in early january, a couple weeks after my 50k)
4mi tempo, 4x800. comfortable on tempo, uncomfortable for 800s.
3x2mi 11:10 down to 10:50. 800m jog
60min ladder fartlek, paces all about tempo pace with offs in 6:20 range. should avg to ~MP for ~10mi
10x2min or 10x800, 2min rest. ~5:15 pace
8-10mi at MP after long warmup. ~18mi total
10mi alternating 5:30/6:00ish
20mi LR, start easy and progress down to 6:10ish pace or thereabouts. by feel!
6mi MP (easy workout)
12x1min on/off. pace 5:05ish or whatever feels fast
14-16mi w/ 3mi at 30k pace (a week before 30k race)
easy fartlek mid-week.
(february begins around here, so ~11-12 weeks out from boston)
30k race. either race it or aim for MP
In the interest of saving time, I'll just summarize the rest. Many of the workouts are the same, but hopefully a little longer or faster than I could do in January. I'll do more track workouts to prepare for a couple shorter races. I'll also do some ~3hr long trail runs on hilly routes, because I plan to keep racing trail/ultras after this marathon.
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