Keith Dowling's Last 15 Weeks Leading up to Boston
Note: PR means a progression run in which the last 8 miles is run with an increased pace every 10 mins. I usually run easy 6:40's then with 8 miles to go I progress from 6 min pace down to 5min pace during the last half mile.
LR means long run (for the training period, typically one week).
| Week |
Miles for the Week |
Run Type & Time |
Other Diary Notes |
| 12/30-1/5 |
59 |
LR: 1:20 |
8x1000@3:05 w/min -- 8x60sec Hills /2min |
| 1/6-1/12 |
72 |
LR: 1:34 |
5x1600 @ 5:00 cut down to 4:46 /2:30 -- 10x400 @ 67w/min |
| 1/13-1/19 |
90 |
PR: 1:44 |
5x1000/600 w/2:30,90sec - Hill Fartlek/20mins |
| 1/20-1/26 |
100 |
LR: 2:00 |
10x400 w/45,90 sec - 10x1000 @ 3:05 w/45 sec |
| 1/27-2/2 |
120 |
PR: 1:53 |
6xmile (grass) @ 5:00 cut to 4:52 w/65sec --4x 800/400 @ 2:09/72 w/90sec, 2:10 rests |
| 2/3-2/9 |
59 (x-c nationals week) |
LR: 2:15 |
4mile Tempo @ 20:32 - 5x1000 (grass) 3:07 cut to 2:45 w/ 2min |
| Altitude Training (next 21 days) |
| 2/10-2/16 |
80 |
|
12k x-c national race (13th place,37:27 or 5:01 pace) -- 4m Tempo (track) @ 20:38 - Hill
Fartlek / 28 mins of hills |
| 2/17-2/23 |
131 |
LR: 2:11 |
3x3k w/3min @ 9:05,9:10,9:01 + 3x500 @ 1:26 w/500m rests (all done on measured bike path) -- 15k Tempo on road @ 48:06 - 5:09avg |
| 2/24-3/2 |
126 |
LR: 2:30 |
7x400 w/200 float: 400's in 70 and 200's in 38 -- didn't feel good after Sunday's long run -- 4xmile on the road w/3:15 rests : 4:43, 4:42, 4:43, 4:41 |
| Back to Sea-Level |
| 3/3-3/9 |
50 (Jax.race week / headcold / avg. race) |
LR: 2:31 |
6x1000 (pick up every third one) w/2:10 rests 2:58,2:59,2:49,3:01,2:57,2:48 -- Jacksonville 15k @ 45:17 or 4:52 pace. Haven't felt great since coming down from Albuquerque. Head cold all week, felt run down. |
| 3/10-3/16 |
90m |
|
800/1600/3200/1600/800 @ 2:25(2:07jog)4:51(3:20)9:19(3:28)4:36(3:05)2:13 -- 4x4x400 w/200m jog between reps and 400m jog between sets: avg of 65 for the 400's and 65 sec rests between reps. 400 jog was in 2:16 |
| 3/17-3/23 |
140 |
Max LR/PR: 2:40 |
Max long run of 26 miles with the last 8 miles at a steady progression: 5:54, 5:53,5;48,5:39,5:36,5:22, 5:31, 2:34 last half mile, 3:47 half mile jog to finish. Total time for run: 2:40.58 or 6:09 pace -- 400/800/4x1200 @ 67(62),2:15(2:35),3:22(3:35),3:20(3:32),3:18(3:40),3:13 -- Hill
Fartlek: 10mile hilly @ 6min pace -- 12m Tempo @ 1:01.31 or 5:07 pace |
| 3/24-3/30 |
128 |
LR: 2:16 |
3x3200m @ 9:27,32,38 w/2:30 - 10mile Hill Fartlek @ 5:39 pace -- LR+4x2miles downhill 10:00, 9:42,9:38,9:38. This was one continuous run of 2:10 mins on a 7k road loop. Each 2mile rep was followed by 2 miles uphill. |
| 3/31-4/6 |
77 (6 days) |
LR: 1:55 |
8800 meter workout, 3200/1000/1000/1600/1000/1000 (4:50/1:54, 2:53/41sec, 2:52/43sec, 4:53/60sec, 2:54/59sec, 2:51 -- Easy Farlek of 3miles of 30sec on/30 sec off - 8 mile Tempo @ 39:26 or 4:55 pace |
| 4/7-4/13 |
58 miles (race week) |
LR: 1:36 |
4x1600 w/90sec rests, 4:55,46,55,40 -- Glycogen Depletion Run, 8mile run @ 5:26 pace -- Boston Marathon in 2:13:28 |
[Go to Keith's
Running Resume]
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