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Must conquer Boston!

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Must conquer Boston!

Post  Dave P on Wed Nov 27, 2013 4:35 pm

Hello to my friends that hopefully haven't forgotten me!

I'll try to keep in touch again as I make my attempt to finally conquer Boston. My 1st Boston (2010) was a terrible time due to an injury & my 2nd Boston (2011) was a DNF (my 1 & only to-date.) My goal is to finally get a good finish on that course in 2014.

I'm having a very good year in 2013 with multiple PRs & no injuries. Tomorrow, I'll be at the 77th Manchester, CT Road Race! I'll be running the 4.748mi course with Amby Burfoot & Desiree (Davila) Linden, & 14,987 others.

I wish you all a great Thanksgiving! (Mine is already great with my 18 yr old son home from college for a week.)
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Re: Must conquer Boston!

Post  Dave P on Sat Nov 30, 2013 9:33 pm

14 degrees this morning when I got ready for my 16 miler. I think that's a sign of official Boston training.
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Re: Must conquer Boston!

Post  Mark B on Sat Nov 30, 2013 9:38 pm

Healthy and fast... that's a great way to start a Boston training cycle, Dave! 

But try not to freeze anything off...
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Re: Must conquer Boston!

Post  Julie on Sat Nov 30, 2013 10:22 pm

Great you've managed to stay injury free in a  PR-filled yr! Now to stay injury free and you should be ready!
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Re: Must conquer Boston!

Post  Dave P on Tue Dec 03, 2013 10:35 pm

My legs are a bit sore after today’s track workout at lunch. I did a complete set of 10 Yasso 800’s with an average time of 3:10 & 2:41 for the 400 recoveries. (It’s really hard for me to run any slower than that for the recoveries.) That’s my best ever Yasso workout. Not too shabby for a guy that will hit the half-century mark next year.
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Re: Must conquer Boston!

Post  Dave P on Wed Dec 18, 2013 4:12 pm

The tricky thing about speedwork on a TM, is setting the pace correctly. Apparently, I set it a tad too high today. I didn't quite make it a 3x1mi interval session, but I came close. I'll be so happy to get back to running on roads.

2x1mi, 1x.75mi, 1x.25mi at 9.7mph (6:11/mi) 1% incline. My recoveries were .25mi at 6mph (10:00/mi.)

I had a light warm-up & cool-down, & then tacked on another 3 easy miles (8:34/mi) for a grand total of 8 miles.

I'm looking forward to a 16 miler this Sat.
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Re: Must conquer Boston!

Post  Jerry on Wed Dec 18, 2013 4:48 pm

Geeze ...
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Re: Must conquer Boston!

Post  ounce on Wed Dec 18, 2013 5:06 pm

How do the Yasso's equate with what you can do and what your Boston goal time is?

Hope you get good enough weather to do the 16.
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Re: Must conquer Boston!

Post  Nick Morris on Wed Dec 18, 2013 6:12 pm

@Dave P wrote:The tricky thing about speedwork on a TM, is setting the pace correctly. Apparently, I set it a tad too high today. I didn't quite make it a 3x1mi interval session, but I came close. I'll be so happy to get back to running on roads.

2x1mi, 1x.75mi, 1x.25mi at 9.7mph (6:11/mi) 1% incline. My recoveries were .25mi at 6mph (10:00/mi.)

I had a light warm-up & cool-down, & then tacked on another 3 easy miles (8:34/mi) for a grand total of 8 miles.

I'm looking forward to a 16 miler this Sat.

That sounds like a great workout!!! Good luck with the 16 miler!!!
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Re: Must conquer Boston!

Post  Julie on Wed Dec 18, 2013 8:18 pm

I hope you can get back outside soon!
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Re: Must conquer Boston!

Post  Seth Harrison on Thu Dec 19, 2013 4:20 pm

Good to see you're already well into your Boston training. As for your previous attempts to beat the course, I can relate. My two Bostons produced by far my two slowest marathons. I can use lots of factors as excuses, but the bottom is that the course kicked by ass both times. This coming April I won't even be attempting to conquer it. I'll just be training to cover the distance as best I can. You'll most likely be enjoying post-marathon beers back at the hotel by the time I cross the finish line.
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Re: Must conquer Boston!

Post  Dave P on Tue Dec 24, 2013 7:14 pm

Maybe you'll have a better day than expected Seth. I'll be praying that you do.

6 mi run today at an ave 7:35/mi. The meat of this run was speedwork at a HS track (3x1600m.)

1st 6:46 (144hr)
2nd 6:29 (152hr)
3rd 6:22 (156hr)

Ave was 6:32 (150hr); 400 recoveries at ave 2:31 (10:04/mi) (137hr.)

I was very pleased with this workout. The 1st interval was really a warm-up, & then I picked it up for the next two. My heart rate testifies to the fact that I didn't kill myself (my hr max is around 180.) The fact that my hr dropped for the recoveries is also proof that I'm not over-training. Per mcmillanrunning.com, I'm on track for a sub 3:10 marathon.
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Re: Must conquer Boston!

Post  Jerry on Fri Dec 27, 2013 9:49 am

Don't work too hard at the beginning, Dave. I want to see you strong and healthy at Boston start.
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Re: Must conquer Boston!

Post  Dave P on Sat Dec 28, 2013 9:37 pm

I've only just begun Jerry.

Same 16 mile course as last wk's long run, but 2:35 overall faster. Overall ave pace was 8:12/mi over steep hills, but for the last 3 I dropped the hammer to ave 7:23/mi. That was 3 hilly miles close to marathon goal pace (sub 7:15/mi.) Dave is happy, happy, happy.
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Re: Must conquer Boston!

Post  Dave P on Tue Dec 31, 2013 3:53 pm

2013 miles ran: 2,048
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Re: Must conquer Boston!

Post  Dave P on Thu Jan 16, 2014 3:13 pm

Yesterday, I ran a 5K tempo in 20:17 as part of a 6 miler.

Today was meant to be an easy run, but I got caught up with my running group. In turned into a "Progressive" / "Steady-State" run. 1st mi was 8:17, but then picked up & the last 2.36 mile ave was 7:05. It was definitely faster than an easy run, but not up to the level of a speed workout like yesterday.

I'm feeling really good & strong & super happy to have no injuries. Last week I did my 1st 18 miler & went over 60 miles for the 1st time in this training cycle.

Sorry I don't have as much time as I'd like to catch up with everyone else.
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Re: Must conquer Boston!

Post  Jerry on Thu Jan 16, 2014 3:31 pm

@Dave P wrote:Yesterday, I ran a 5K tempo in 20:17 as part of a 6 miler.

Today was meant to be an easy run, but I got caught up with my running group. In turned into a "Progressive" / "Steady-State" run. 1st mi was 8:17, but then picked up & the last 2.36 mile ave was 7:05. It was definitely faster than an easy run, but not up to the level of a speed workout like yesterday.

I'm feeling really good & strong & super happy to have no injuries. Last week I did my 1st 18 miler & went over 60 miles for the 1st time in this training cycle.

Sorry I don't have as much time as I'd like to catch up with everyone else.

As long as you have time to run, we are good, Dave.
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Re: Must conquer Boston!

Post  Dave P on Wed Feb 12, 2014 9:04 pm

2 mi intervals for this week's speed workout. 3x2 mi (ave 6:59), which is a little slower than previously, but that was by design as I was trying to get closer to marathon goal pace (sub 7:15.) My hr was lower than my previous 2 mi interval workout, so that was the real litmus test (ave 149 vs 163.)
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Re: Must conquer Boston!

Post  fostever on Fri Feb 14, 2014 5:26 pm

@Dave P wrote:I've only just begun Jerry.

Same 16 mile course as last wk's long run, but 2:35 overall faster. Overall ave pace was 8:12/mi over steep hills, but for the last 3 I dropped the hammer to ave 7:23/mi. That was 3 hilly miles close to marathon goal pace (sub 7:15/mi.) Dave is happy, happy, happy.
nice run. are ya grow'n a beard too?
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Re: Must conquer Boston!

Post  Dave P on Sun Feb 16, 2014 10:15 am

The Boston training beard is getting crazy thick - this was weeks ago.

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Re: Must conquer Boston!

Post  Mark B on Sun Feb 16, 2014 3:45 pm

Wow! That's some impressive shrubbery, Dave!

And the training looks to be going quite well, too.  Approval 
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Re: Must conquer Boston!

Post  fostever on Sun Feb 16, 2014 9:01 pm

That's too funny, and I was referencing the Duck Dynasty quote! hah
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Re: Must conquer Boston!

Post  mountandog on Sun Feb 16, 2014 9:45 pm

must be a red sox player
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Re: Must conquer Boston!

Post  Dave P on Sat Feb 22, 2014 7:10 pm

I'll have to post one last pic of my Boston training-Winter-Red Sox beard next month right before I shave it all off.

2nd 20 miler today went very well. Some black ice in the shady areas, but not as bad as last week. I won again by staying upright. Overall ave pace was 8:10 over steep hills. 4 miles near the end were mod-hard. This was after Thurs' 6 mi tempo (ave 6:49 on the TM) as part of a 10 miler, & Fri's 6 miles at slighter faster (7:06) than goal MP (sub 7:15) on the roads as part of another 10 miler. Hit just over 80 for the week. No running tomorrow.
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Re: Must conquer Boston!

Post  fostever on Sun Feb 23, 2014 11:02 pm

Looking solid! Dave
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