Boston Marathon Training: Weeks 4-7

These past four weeks have been a challenge mostly because of unforeseen personal circumstances.  I have not reached all of my time goals or completed all my mileage.  Weeks four through six concentrated on tempo work, which is faster than race pace to build speed.  Hill work began with week seven.

Week 4
Sun.  4 miles conversation pace
Mon.  3 miles conversation pace, 5 miles 8:19 average pace, 1 mile 7:31 pace, 1 mile conversation pace
Tues. cross training/basic training class of cardio and strength: not done: unforeseen circumstances
Wed. 6 hilly miles at  9:19 av. pace
Thurs. planned workout moved to Fri. because of brutal cold
Fri. 2 miles conversation pace, 2 miles at 8:33 av. pace, 2 miles at 7:32 av. pace
2 miles of tempo run were slow, but 2nd set on target.  2 mile cool down not done b/c of time constraint
Sat. 6 miles conversation pace

Week 5
Sun. 10 miles with 4 at marathon pace: 8:21; 8:24; 8:21 and 8:04
Mon. 2 miles conversation pace; 3 miles tempo, 2 miles conversation, 2 miles tempo, 1 mile conversation.  Final mile not completed, and tempo miles were slow.
Tues. cross training
Wed. 6 miles conversation pace
Thurs. 4 miles conversation pace, 2 miles at marathon pace (8:10 & 8:24), 4 miles at conversation pace and 10X100 meter strides (7:21 average pace)
Fri. day off
Sat. 16 miles with 4 at marathon pace

Week 6
Sun. 6 miles conversation pace
Mon. 3 miles conversation pace, 2 miles tempo pace (7:45-8:00), 2 miles marathon pace (8:20-8:30), 3 miles conversation pace
Tue. cross training, strength/cardio
Wed. 6 miles conversation pace (workout called for 8)
Thurs. 4 miles conversation pace, 2 miles tempo (7:45-8:00), 3 miles marathon pace (8:20-8:30), 10x100 meter strides
Fri. 6-8 miles (not done)
Sat. 16 miles; 10 at conversation pace, 6 at marathon pace (aprox. 8:15)

Week 7
Sun. day off
Mon. 3 miles conversation pace, 4 miles specific hill work, 3 miles conversation pace
Tues. cross training/cardio.  Did not do.
Wed. 10 miles conversation pace
Thurs. Fartlick workout.  Did not do.
Fri. 2 miles conversation pace, 4 miles Fartlick (speed play), 1 mile cool down.  Cool down not done.
Sat. 10 miles conversation pace