Ward within the LA 2016 U.S. Olympic Marathon Trials / photograph: 101 Levels West
Olympian Jared Ward is coaching for the 2019 Boston Marathon on April 15. Ward detailed his coaching for us from March 11–17, 5 weeks out from Boston, ending with the United Airways NYC Half as a tune-up race.
Tune-up race week.
I confess I desire tune-up races extra like 6–eight weeks out from a marathon. At that time in coaching I’m by the primary wave of excessive mileage and a “down” week with a little bit of taper for a race is a pleasant mid-marathon coaching phase break. Then there may be sufficient time to construct into one other excessive quantity block after recovering from the tune-up and earlier than the lengthy marathon taper. That mentioned, the United Airways NYC half is a superb hilly, windy simulator for Boston, so coach Ed Eyestone and I went for it.
The one downside with a race four weeks out is that coaching is in the course of the final excessive block of mileage. Taper isn’t for two or so weeks, however reducing a lot quantity now could be going to have an effect on the timing of the height for Boston. A tune-up race four weeks out means I’ve to just accept outcomes of a race for which I’m not totally rested. I do know I’ll really feel a bit heavy on race day.
We stored quantity for this week at about 90 %, and as an alternative of a Tuesday/Thursday/Saturday exercise schedule I labored out exhausting Tuesday, actually mild Friday, after which raced Sunday.
For restoration, I spend a while with my Meteor (vibrating, heating therapeutic massage ball) earlier than and after every run. And a pair of–three occasions/week I sit in my Normatec boots. I didn’t spend time with the trainers at BYU this week, however typically I’m in to them no less than as soon as every week. And I’ve been seeing Jake Carluccio for therapeutic massage remedy, however this week my spouse (additionally a licensed therapeutic massage therapist) labored on me a bit. She has at all times been my first selection, however the extra children we have now the much less time there may be for therapeutic massage in the lounge.
photograph: Erica Ward
Because the beginning of our 4th little one 2 months in the past, I’ve finished extra operating on a treadmill. This permits for me to coral the 6, four and a couple of yr previous’s downstairs whereas I run so mother and the newborn can get some relaxation. However I don’t assume that has been dangerous, treadmills are softer than the pavement, and within the winter in Utah I’m just about restricted to pavement exterior.
So at this time I went 14 miles on the treadmill at a mean of 6 min/mile. The tip of the run was nearer to five:40. I usually don’t go this quick, however I let really feel dictate the tempo on simple days. As I get fitter, tempo will get faster and I discover the clip of my runs on simple days as an amazing indicator of total health.
Then a day nap.
Within the night I went 6 miles (6:15 clip) + 30 min on the train bike (HR 135ish).
Each day complete: 20 miles.
Within the morning I received up with my children, however spent the time getting them prepared for varsity. We cooked eggs, learn some books, and performed a bit. I left to show my class at 9. In-between sections of my class (from 11–12) I hopped on a treadmill at BYU for five miles.
After my second class I met the BYU group and coach Eyestone on a grass area for a set of three x 10 min intervals with 5 min relaxation. Rory Linkletter’s GPS mentioned we went about 9:20 for every 2 mile interval, however I simply ran by really feel. Felt nice. Due to the race on the weekend coach minimize the exercise at three intervals.
Each day complete: 16 miles.
photograph: Jared Ward
Again on the treadmill once more. 13 miles, ending at about 5:30 with some reasonable (1–2 %) incline. Feeling actually good. Then, after packing for NYC, I hopped again on the treadmill for four miles. After, I did a brief elevate session: Deadlifts, RDLs, and a few core, earlier than heading to the airport.
Each day complete: 17 miles.
13 miles plus strides in central park. All by really feel, however in all probability round 6 min/mile. Feeling good. 5 miles within the night, again in central park (scoping out the ending miles for Sundays half marathon).
I met with a therapeutic massage therapist in NYC that I really like named David for a flush out. I discover after journey I have to spend a while getting my hips transferring nicely once more. So after rolling out muscle tissues like my exterior rotators and glute muscle tissues with my Meteor, I spent a while with David loosening hamstrings, glutes and hips.
Each day complete: 18 miles.
photograph: Erica Ward
9 miles within the am in central park with eight x 1 min “On”/ 1 min “Off.” The “Ons” started at marathon tempo and completed at 5k/3k tempo with the “Offs” actually chill. This “exercise” works extra like a flush than the rest, however presents a couple of minutes of elevated coronary heart price to hold onto coaching health. Within the pm I hoped on a treadmill for four miles earlier than speeding off to see “My Truthful Girl” on Broadway.
Each day complete: 13 miles.
7 miles in central park simple, plus four strides. Met a man named Kyle from AZ in the beginning of my run who wished a fast photograph. We ended up operating collectively for the entire run. Nice to satisfy such a cool particular person and luxuriate in a run with him in central park.
For the rest of the day I attempted to relaxation. I spent a while within the temple for my church in NYC and caught near the lodge for some pasta at a deli for dinner.
Each day complete 7 miles.
Half marathon race day. Early rise, had some bagel with a little bit of pb on it, and a Clif bar. Then just a few swigs of Maurten previous to the beginning. Warmed up with Noah Droddy and Brian Shrader.
The race was enjoyable. Noah led our chase pack of about 10 athletes, 5 of which had been Saucony teammates. The rhythm felt quick, given the marathon coaching I’ve been doing. A humorous factor about getting match for a marathon is that issues typically really feel drained from the start, however then I discover I can maintain the tempo. Such was actually the case right here, and I discovered that with a mile to go I had just a little within the tank for a robust end.
This was considered one of my greatest tune-ups ever, and I’m happy to have felt fairly good within the course of. 4th place, 62:33.
three miles heat up and three miles settle down.
Each day complete: 19 miles.
Complete for the week: 110 miles
I’ve topped out at 110-115/week this cycle. I usually solely run 6 days/week, however with the race on Sunday I ran 7 days throughout this coaching week.
Friday, March 22 replace:
This week (March 19-24) I’m on monitor for 105–110 miles. I recovered from the race with 9 miles on Monday (2 runs), and a few mild spinning on the train bike adopted by a while in my Normatec. Tuesday was simply simple quantity—20 min within the am and 90 min run gradual on the grass within the afternoon—and a few roll-out restoration with vibration and warmth on my Meteor. Wednesday felt again to regular. 14 mile am run at 6 min/mile and 5 miles simple within the afternoon. Thursday I labored out with the BYU distance guys. We ran a Michigan exercise (1600/1200/800/400 with 1 mile tempo in-between every). I felt very in management, and I’m wanting ahead to my final 2.5 hour run earlier than Boston Saturday!