Boston Training: T-minus-7 Weeks

"I will not get sick, I will not get sick, I repeat, I will not get sick!"

Andddd I'm sick.. Not that I am the least bit surprised.. this New York weather can't seem to make up it's mind this winter. One day I am shivering through a random snow storm and the next I'm sweating in the sunshine. Bouncing back and forth from treadmill to trail run workouts, my body has been all out of wack this season. So this week I was faced with 2 new challenges.. 1) to face my first "long" long run of Boston training and 2) to do it while battling a runny nose, scratchy throat, watery eyes and aches and pains all throughout my body. So how did I fight it? any racer would I ran away from it before I let it catch up to me..

My 6 Immunity Boosters:

1. REST (it's the best!) - like I mean get to bed by 8pm, up at 7am kind of rest. Resting gives your body a chance to direct all its energy to fighting off the immunity battle.

2. Hydrate, Hydrate, Hydrate - it's the common answer to almost any health related question. Drinking fluids aids in digestion, promotes weight loss, can keep that headache at bay and leave skin glowing. I made sure to always have a glass of water or water bottle in sight all week long. I also drank plenty of ginger tea and hot lemon water (my cure to almost anything) to flush out unwanted toxins.

3. Supplement the Smart Way - my mother would have been proud.. I made sure to take my daily multivitamin, along with my probiotics (to restore healthy gut bacteria), zinc (to fight off infection), and the obvious vitamin C.

4. Nourishing Nutrition - supplements merely just supplement our diets, real food has way more to offer then 1 pill. This week I made sure to fill my plate with dark leafy greens, chicken soup, lean proteins, vitamin packed smooties and lots of fruits and veggies.

5. Say Buh-Bye to Stress - it's pretty clear that stress wrecks havoc on all parts of your mind, body and soul, making you more susceptible to getting sick. I was important for me to clear out all the hustle and bustle of my usual jam packed schedule to come home early right after work and relax. Taking this time for myself was also a big mood-lifter and a pretty rejuvenating break for myself.

6. Sweat it Out - my obvious answer to everything. Don't be afraid, unless you are dizzy or too weak to move, a daily dose of moderate cardio could be your safeguard against fighting a nasty bug. Exercise not only gets the blood circulating throughout your body but it also produces more white blood cells and antibodies, which aid in fighting off disease. Increasing your heart rate, elevates your body temp, allowing you to sweat out a number of toxins, as well as keeps these flu-fighting cells elevated for about 36 hours after your work is done. Therefore I was very content that I did not have to skip out on my Boston Training this week.

Here's how it went:



Monday:Pace Run = 10.05 miles

10.05mi; 1:18:17; 7:47/mi

(7:29, 8:30, 8:18, 8:08, 7:55, 8:47, 7:45, 7:32, 7:29, 7:21, 7:20)

Monday mornings are actually my workout jams. Even if I am scheduled to run a shorter distance, I usually don't listen and go out and attack the week strong. This was supposed to be an easy 8 mile run but I figured an extra 2 miles couldn't hurt.

Tuesday: Easy Run = 8.35 total miles

8.35mi; 1:06:35; 7:58/mi

(8:10, 8:01, 8:05, 7:57, 7:57,7:50, 7:48, 2:44)

8 easy trail miles in Central Park to start off my Tuesday.

Wednesday: MHRC-Dash/Y7 Hip Hop Yoga = 4.21 total miles

Started the morning off with a Mile High Run Club Dash 28 class that consisted of:

- 4 min warm up and level 1 speed

- 3 min high level 2 speed -> low level 2 speed (7.8-7.5-7.2) or (7:42/mi-8:00/mi-8:20/mi)

- 1 min recovery

- 3 min high level 2 speed -> low level 2 speed on incline (6.0-5.0-4.0-5.0-6.0) every 30 seconds changed incline

- 1 min recovery

- 3 min high level 3 speed -> low level 3 speed (8.5-8.2-8.0) or (7:04/mi-7:19/mi-7:30/mi)

- 3 min high level 3 speed -> low level 3 speed on incline (6.0-5.0-4.0-5.0-6.0) every 30 seconds changed incline

- 1 min recovery

- 1 min high level 4, no incline x 3 (10.0 or 6:00/mi)

Ended the day with Y7 Hip Hop Yoga, Beyonce' themed.

Thursday: REST

Felt more run down then ever, my body needed the mid week recovery and refuel at Black Iron Burger :).

Friday:10 mile easy run

10.05mi; 1:21:54; 8:09/mi

(8:46, 8:10, 8:20, 8:07, 7:58, 8:05, 8:04, 8:11, 8:06, 7:38)

East Side Running Path Evening Run

Saturday: First "long" long run of BT = 20.05 total miles

20.05mi; 2:47:27; 8:21/mi

(6:50, 8:29, 8:15, 9:05, 8:27, 8:21, 8:20, 8:09, 8:16, 8:06, 8:11, 8:31, 9:07, 8:27, 8:39, 8:20, 8:10, 8:40, 8:20, 8:18)

It was a beautiful New York day to log in these first long, long miles. Felt like I could honestly run the marathon this day, I almost had to stop my body from pushing further. Great day :)

Sunday: Orange Theory Fitness = 2.50 recovery miles (sort of)

30 minute treadmill work:

- .50 mile warm up

- .60 mile, 3% - 200m row

- .30 mile, 6% - 400m row

- .60 mile, 3% - 200m row

- .30 mile, 9% - 400m row

- .50 mile, 1% (9.0-10.0) speed or (6:40/mi-6:00/mi) pace

Followed by 20 minutes of strength and stretch.

Coming Up Week 7:

Monday: 8 mile run easy

Tuesday: 7x800, 400 jog

Wednesday: 5 mile run easy

Thursday:5 mile tempo run

Friday:5-8 miles easy

Saturday: 20 mile run easy


Total Miles: 46-50 miles

#bostontraining #marathon #traininglog #oragnetheory #classpass #milehighrunclub #temporun #longrun #y7yoga #beattheflu

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