Boston Training: T-minus-11 Weeks

SMART Training

"Specific, Measurable, Achievable, Realistic, Timely"

Ok, so maybe I should attend one of my PE classes and listen to my own advice on SMART goal planning/training because my Week 1 wasn't so "SMART." Truth is, I've never started training for a race so late in the game. I think I may have let the pressure of feeling like I was behind get the best of me and over-trained my first week. This is a common fallback of mine, adrenaline junkies don't do well with "rest days" or "easy runs." The mind plays a powerful role in what the body can do, therefore for the next 11 weeks I am going to make it a goal of mine to optimistically pace my way to SMARTer training from here on out.


1. Specific: I will run the Boston Marathon in 11 weeks

2. Measurable: I will familiarize myself with the hilly, up and down elevation of the course and train my hardest to overcome any obstacles in my way.

3. Achievable: I have qualified multiple times for this race and I will be prepared to run it in 11 weeks.

4. Realistic: I will be ok if I do not PR, given my short training time, but I will enjoy my experience regardless.

5. Timely: 11 weeks is totally enough time for me to get my milage in, cross train, fuel my body properly, rest and recover.




Monday: 8 mile pace run

8mi; 1:04:51; 8:06/mi

I felt great completing 8 miles at an 8:06 pace.

Tuesday: 14.25 mile Long Run/WRKNYC Abs

14.25mi; 2:03:30; 8:40/mi

(9:13, 9:01, 8:55, 8:52, 8:27, 8:38, 8:38, 8:17, 8:42, 8:05, 8:06, 8:01, 7:55, 7:47)

Woke up at 6am, ate a bowl of steel cut oats, drank a cup of a homemade red eye (coffee with a shot of esspresso, a race day specialty) bundled up and was on my way to completing 14 miles at a 8:40 average pace for 2 hours and 4 minutes. Felt great, so great that I attended a 45 minute abs class at WRKNYC (core work is extremely benificial for fast running).

Wednesday: Yoga at Yoga Vida

Took this day to restore and regenerate through yoga. It felt good to stretch out my sore muscles and reassess my goals through meditation.

Thursday: Speedwork at Barry's Bootcamp (Abs day) = 3.61 total miles of interval training.

I love incorporating Barry's into my marathon training program, simply because I find it enjoyable and benifical to my speed.. I mean hitting up to 11.5 or 5:12 pace on the treadmill for 30 seconds.. come on..

Friday: 6 mile tempo run

This was a quick 45 minute 6.05 mile run averaging a 7:36 pace.

Saturday: REST

Sunday: NYRR Gridiron 4M Race = 4 miles

4mi; 28:45; 7:06/mi

As a NYRR (New York Road Runner) Member, I am on a mission to complete their 9+1 program (complete 9 races and volunteer for 1) in order to gaurentee entry to the 2017 NYC Marathon. This past Sunday was my first race of the year. It was a beautiful day in Central Park for a Super Bowl Themed (Go Bronocs!) 4 mile run. I finished 26th in my age bracket with a net time of 28:44 and an overall pace of 7:06.

Here's what I have planned for WEEK 3:

Monday: Pace Run (8 miles)

Tuesday: Long Run (1:30, 3/1)

Wednesday: Easy Run (3-5 miles)

Thursday: Speedwork (4 x hill, 1 down)

Friday: Easy Run (6-7 miles)

Saturday: Cross Train

Sunday: REST

TOTAL MILEAGE GOAL: 37-40 total miles

#bostontraining #bostonmarathon #SMARTgoals #NYRR #Gridiron4M

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