Boston Prep

OK, you wanted more posts about running and apparently, I'm now taking requests. So here goes.

I registered for the 2009 Boston Marathon the other day, just moments after learning that Ryan Hall will be racing. Training for Boston won't officially start until December 15. Right now, I've been working on base building and hill training. The plan is to limit my running to 4 days per week until "official" training begins. Weekly mileage will remain in the mid 30's, with 6-8 mile hill workouts on Tuesdays and Thursdays, a medium long run in the 12-15 mile range on Saturdays and a 5 or 6 mile recovery run on Sundays.

I'll also be racing the Tour De Ashland Half Marathon on December 6, mostly as a training run and a chance to practice racing on a hilly course.

I started the hill workouts last week and today was my fourth hill workout in the last two weeks. I'm already noticing sizable improvements in my pace and strength. Last week I ran the hills at 8:17 pace on Tuesday and 8:31 on Thursday. This week was significantly better with 8:00 on Tuesday and 7:44 today. Next week I'll add a mile or two to each run and see if I can maintain the pace.

The really odd thing that has happened is that I've had very little piriformis pain this week. I'm wondering if it is somehow related to the hill training. Hills are really the only variable that has changed in my training although it could also be coincidence. But I'm wondering if the hills are maybe strengthening the problem area in a way that regular running wasn't. I don't know. This injury has been with me since April and it has been a complete mystery as to when the pain comes and goes and why. Could I be on the verge of finally shaking this injury? A boy can dream.

As far as actual Boston training is concerned, I still haven't decided which training plan I'm going to use. In the past, I've had success with the Pfitzinger 18/55 (18 weeks/maximum 55 miles per week). But I think that certain aspects of that training plan have partially led to my injuries. So I think I'm going to use Pfitz as the model but limit tempo runs to 5 miles, maybe limit weekly mileage to 45-50 range, and keep at least one good hill workout in place each week. I think if I can do a speed workout, a hill workout, a long run, and two recovery runs each week, I'll be good to go. And I'll have to incorporate hills into my long runs as well.

So that's the plan. I'm starting to get excited again. If I can somehow have a healthy, strong training cycle leading to Boston, oh man.