Boston Marathon

Goal race: Boston Marathon!

BM plan

I used a 16 week training plan heavily based on the BAA Veteran training plan, with some of my own tweaks.  My training paces targeted a 3:35 – 3:40 marathon time.

Some posts about my training plan:

My Boston training plan
Day one of training
My training paces

Week 1 (12/27)
Monday: rest
Tuesday: 8 GA @ 8:17
Wednesday: 7 GA @ 8:38
Thursday: 7.6 easy @ 9:09
Friday: 9.2 GA @ 8:20 
Saturday: 5.1 easy @ 9:01
Sunday: 13.1 long @ 8:25
Total: 50.0 miles

Week 2 (1/3)
Monday: rest
Tuesday: 7 easy @ 9:03
Wednesday: 7.1 intervals @ 8:25 (1 mile/2 mile/ 1 mile at 10k) 
Thursday: 10 GA @ 8:47
Friday: 8 easy @ 9:08
Saturday: 15.2 long @ 9:00
Sunday: 4 easy @ 9:14
Total: 51.3 miles

Week 3 (1/10)
Monday: rest
Tuesday: 8 easy @ 9:15
Wednesday: 8 intervals @ 8:38 (3x(800, 600, 400) at 5 – 10k pace)
Thursday: 6 easy @ 9:12
Friday: 10 with 4 tempo @ 8:35 (7:45 avg tempo)
Saturday: 6 easy @ 9:13
Sunday: 18 long @ 8:38
Total: 56.0 miles

Week 4 (1/17)
Monday: rest
Tuesday: 5 easy @ 9:24
Wednesday: 9 intervals @ 8:27 (7 x 1000 at 10k pace)
Thursday: 5 easy @ 9:23
Friday: 10 ML @ 8:39
Saturday: 6 with 4 tempo @ 8:02 (7:41 avg tempo)
Sunday: 14 long @ 8:46
Total: 49.0 miles

Week 5 (1/24)
Monday: rest
Tuesday: 5.5 easy @ 9:25
Wednesday: 9.5 intervals @ 8:32 (3 x 2000 @ 10k pace)
Thursday: 6 easy @ 9:22
Friday: 11 with 5 tempo @ 8:19 (7:43 avg tempo)
Saturday: 3 easy @ 8:54
Sunday: 20 long @ 8:51
Total: 55.0 miles

Week 6 (1/31)
Monday: rest
Tuesday: 6ish easy rest, sick
Wednesday: track 3 x (800, 600, 400) rest, sick
Thursday: 6 easy @ 9:21
Friday: 3 easy @ 9:04 + 8.1 easy @ 9:07
Saturday: rest
Sunday: 13.1 Davis Stampede @ 8:12
Total: 30.3 miles

Week 7 (2/7)
Monday: rest
Tuesday: 5 easy @ 9:29
Wednesday: 10 intervals @ 8:40 (2 x (4 x 800))
Thursday: 6 easy @ 9:48
Friday: 9 tempo rest, sick
Saturday: 9 easy @ 9:05 avg
Sunday: 18 long @ 9:00 avg
Total: 48.0 miles

Week 8 (2/14)
Monday: rest
Tuesday: 7.5 easy @ 9:15
Wednesday: 10 intervals @ 8:30 (3 x 1600 @ 10k pace)
Thursday: 5 easy @ 9:12
Friday: 11 ML 7 easy @ 9:25
Saturday: 6 easy @ 9:11
Sunday: 20 long @ 8:58
Total: 56.0 miles

Week 9 (2/21)
Monday: rest
Tuesday: am – 5 easy @ 9:12 + pm – 3.5 easy @ 10:07
Wednesday: 12 intervals @ 8:34 (3 x (800, 600, 400, 200) @ 5-10k pace)
Thursday: 6 easy @ 9:22
Friday: 8 with 4 tempo @ 8:08
Saturday: 7 easy @ 9:33
Sunday: 22 long @ 8:58
Total: 63.5 miles

Week 10 (2/28)
Monday: rest
Tuesday: am – 5 easy @ 9:24 + pm – 5 easy @ 9:45
Wednesday: 9 intervals @ 8:30 (6 x 1000m @ 10k pace)
Thursday: 8 easy @ 9:41
Friday: 11 ML @ 8:55
Saturday: 6 easy @ 9:08
Sunday: 18 long @ 9:06
Total: 62.0 miles

Week 11 (3/7)
Monday: rest
Tuesday: 8 easy @ 9:37
Wednesday: 10 intervals @ 8:35 (1 mile/2 mile/1 mile @ 10k pace)
Thursday: am – 5 easy @ 10:07 + 10 with 4 @ MGP @ 8:57
Friday: 5 easy @ 9:15
Saturday: 4.5 easy @ 9:09
Sunday: 20 long @ 8:56
Total: 62.5 miles

Week 12 (3/14)
Monday: rest
Tuesday: 6 easy @ 9:13
Wednesday: 9 intervals @ 8:54 (4 x 1 mile at marathon tempo)
Thursday: 7 easy @ 9:10
Friday: 12 medium long @ 8:54
Saturday: 10 easy @ 9:23
Sunday: 21 long @ 9:12
Total: 65.0 miles

Week 13 (3/21)
Monday: rest
Tuesday: 7 easy @ 9:00
Wednesday: 10 intervals GA @ 8:28
Thursday: 8.5 easy @ 9:34
Friday: 11 with tempo GP @ 8:28
Saturday: 7 easy @ 9:20
Sunday: 23 long @ 9:23
Total: 66.5 miles

Week 14 (3/28)
Monday: rest
Tuesday: 6 easy @ 9:22
Wednesday: 8 easy @ 9:08
Thursday: 9 easy @ 9:57
Friday: 8 with 4 GP @ 8:28
Saturday: 9 easy @ 10:07
Sunday: 17 long @ 9:02
Total: 54.2 miles

Week 15 (4/4)
Monday: rest
Tuesday: 5 easy @ 9:23
Wednesday: 7 intervals @ 8:32 (3 x (800, 600, 600))
Thursday: 5 easy @ 9:20
Friday: rest
Saturday: 8 with 4 MGP @ 8:18
Sunday: 12 ML @ 8:48
Total: 37.4 miles

Week 16 (4/11)
Monday: rest
Tuesday: 5 easy @ 9:13
Wednesday: 6 easy @ 9:08
Thursday: 5 easy @ 9:26
Friday: 5.5 easy @ 9:11
Saturday: 3 easy @ 9:09
Sunday: rest
Total: 24.5 miles

Total training miles pre-marathon: 831.1

Race day: Monday, April 18th!