Fitness

A Week in Lindsay Flanagan’s Boston Marathon Coaching

photograph: courtesy Lindsay Flanagan

Lindsay Flanagan, a 2:29 American marathoner who completed because the third American girl on the 2017 Boston Marathon, is coaching for the 2019 Boston on April 15. Flanagan detailed her coaching for us from March 25–31, three weeks out from Boston.

Based mostly exterior of Boulder, in Louisville CO, I’ve been logging about 100–110 miles since December to organize for the 2019 Boston Marathon. This has, by far, been my most constant block of coaching, and I’m actually wanting ahead to toeing the beginning line in two weeks. Logging extra miles has meant spending extra time on restoration. A few of my favourite restoration instruments proper now are the Normatec compression boots and the Roll Restoration R8 & R3. I make the most of these each day each earlier than and after runs to ensure I’m able to deal with my larger classes.

Monday, March 25

AM: Restoration Run – 7.5 miles. I took the morning run very straightforward, since I used to be coming off a 21-mile-long run on Sunday, the place the final 5 miles had been reduce down (from 6:40 tempo to marathon effort, about 5:40 tempo). Monday mornings are all the time extra of a ‘shuffle,’ which is a restoration idea my shut buddy and a couple of:26 marathoner Serena Burla taught me the significance of. Popping out of faculty, I had the mindset that each run wanted to be a very good effort, however these days are very a lot prior to now, and I now stay up for my restoration strolls after tougher exercises. I stay proper subsequent to a path that branches off in three completely different instructions, two of that are flat and one which’s hilly; I caught to the flat route this morning to offer my legs a break.

PM: Straightforward Double – 5 miles. After the morning jog, I acquired within the Normatec Boots for an hour whereas answering emails and writing coaching plans for my RunDoyen athletes. I took a nap, watched a few of the new Arrested Improvement episodes on Netflix, and met up with pals for a straightforward, conversational double run round 4:30 p.m.

Every day Complete: 12.5 miles

Tuesday, March 26

AM: 95 minute Cardio Run + eight x 100m Strides – 13.5 miles. I acquired out the door for my run round 9 a.m. Since I largely prepare alone, and am coached remotely by Steve Magness, I by no means actually set an alarm and might sleep so long as I have to. I usually begin my first run of the day between 9:00 – 9:30 a.m. I’ve been incorporating much more hilly runs into this Boston build-up and determined to go on the rolling path close to my home. I’ve gotten to the purpose, now, the place I really feel stronger on hilly routes, in comparison with flat ones—one thing I by no means thought would occur! Cardio runs are executed at a standard, comfy tempo, between 6:40 and seven:10 tempo, relying on how rolling the route is.

photograph: courtesy Lindsay Flanagan

PM: 40 minute straightforward swim – 2,500 Yards. I like to include one cross coaching session per week even once I’m wholesome, normally swimming or an Elliptigo journey. Enjoyable truth: I swam for 10 years earlier than I began working and even swam in highschool. I’ve discovered that swimming is a good way to loosen up my physique and assist me recuperate earlier than arduous exercises. Cross coaching whereas injured is terrible, however, when wholesome, I really stay up for these stress-free classes.

Every day Complete: 13.5 miles plus swim

Wednesday, March 27

Exercise: Fartlek-style repeats (alternating 2 minutes “on” with 1 minute straightforward float) – whole of 27  minutes for almost 5 miles, plus 3-mile heat up and funky down – 11 miles.

I awoke a bit earlier this morning to get my exercise in earlier than seeing the good Boulder-based PT Mark Plaatjes for some work. I made a decision to do my session on the Celestial Seasoning Tea Home loop, an iconic Boulder exercise location. I don’t usually do exercises right here, as I normally select extra rolling routes, however I needed to get my legs turning over a bit at the moment—one thing I might do extra simply on the flat, 1k Tea Loop.

The two-minute repeats had been extra on the managed aspect (5:10–5:15 tempo), and the 1-minutes had been a straightforward float fairly than a jog (6:25–6:35 tempo). The common tempo for the entire exercise mixed was 5:40 (together with the on and off parts). My final marathon was 2:29.25, which is 5:41 tempo. I positively suppose I used to be able to run sooner that day, and my altitude-adjusted marathon effort has been 5:40 for this construct up.

I actually like fartleks the place the restoration is a bit faster, as they’re nice observe for managing fatigue in a marathon. I normally really feel nice for the primary half of the repeats however then must focus a bit extra on the later ones to keep up the tempo. The brief, fast relaxation all the time catches as much as you! I bumped into fellow Boston Marathon runner Becky Wade who was ending up a exercise of her personal, and we had been capable of hyperlink up for a pleasant settle down afterwards.

photograph: courtesy Lindsay Flanagan

PM: Straightforward Double – 6.5 miles.

After my PT appointment, a nap, and Normatec session, I went out for my double round Four p.m. Then I hit the load room afterwards for some power work. I had the pleasure of working with the wonderful efficiency specialists at Leomo this Boston buildup, who, by way of using sensors, had been capable of decide my weaker areas and created a personalised power plan for me. It’s a mixture of single leg work, isometric holds, core, and hip workout routines and I’ve actually felt the distinction in my runs.

Every day Complete: 17.5 miles plus power work

Thursday, March 28

AM: Restoration Run – eight miles. I met up with shut buddy and neighbor Neely Spence Gracey and Claudia Becque for a straightforward restoration jog. It’s all the time refreshing to satisfy up with pals on straightforward days and share miles over enjoyable conversations. After the run, I went residence and rolled out with my Roll Restoration R8 earlier than performing some teaching work.

photograph: courtesy Lindsay Flanagan

PM: Straightforward Double – 4.5 miles. I went out for a straightforward double round 4:30 p.m. I spent many of the afternoon ending Good To Go, an superior ebook by Christie Aschwanden that takes a deeper have a look at all of the completely different restoration modalities in the marketplace at the moment. I’m additionally studying The Ardour Paradox, by Brad Stulberg & Steve Magness, and Turning into, by Michelle Obama, each of which I extremely advocate!

Every day Complete: 12.5 miles

Friday, March 29

AM: 90 minute Cardio run + 8x 100m Strides – 13 Miles

I hit the rolling path by my home once more for an cardio run and strides. Then, after ending up, I went residence and rolled out with my Roll Restoration R8 to clean up my legs earlier than my exercise on Saturday.

PM: Yoga. Having had some decrease leg accidents prior to now, and I’ve discovered yoga to be extremely useful in rising my mobility and retaining me wholesome. I like to include 1–2 straightforward yoga classes into my coaching every week.

Every day Complete: 13 miles plus yoga

Saturday, March 30

AM: Exercise: 45-second hill repeats, 5 mile tempo, 45 second hill repeats, plus 3-mile heat up and funky down – 14 miles

The humorous factor about Boulder is that it may be 70 levels at some point, and snow a foot the subsequent. I awoke to some inches of snow and was a bit apprehensive I may need to alter the situation of my exercise, which I used to be going to do at Davidson Mesa. Happily, whereas the bushes and grass had been lined with snow, the path was utterly clear. YES!

I did a straightforward Three mile heat up jog, switched footwear and acquired began with the session that started with Four x 45-second hill repeats at 10Okay race effort. As soon as I acquired to the highest of the hill on my ultimate repeat, I took 90 seconds relaxation and went straight right into a tempo run on the Davidson Mesa path. After the tempo, I took 2 minutes to get again right down to the underside of the hill and went straight into one other spherical of Four x 45-second hill repeats at 5k effort. I actually like exercises like this one for Boston, the place you fatigue your legs a bit with the hills, then go straight right into a tempo with restricted restoration.

Davidson Mesa / photograph: Lindsay Flanagan

PM: Fitness center Session& Scorching Tub.

The identical health club session as Wednesday’s power work. I’ve utilizing this plan for a few month to this point and can do the identical routine twice per week on exercise days.

I’ve been studying so much about warmth acclimation currently and probably the greatest methods to acclimate is to get right into a sizzling tub rapidly after coaching. After I ran Boston in 2017, it was over 70 levels, so I’ve been performing some warmth acclimation with the new tub a couple of occasions per week. It may not be heat in any respect on race day, however I wish to be certain I’m ready for something!

Every day Complete: 14 miles plus power work

Sunday, March 31

AM: Medium-Size Lengthy Run Over Hills – 16 miles

I’ve been alternating between two hilly future places. Right now, I went with the grime roads out in Dacono, CO. I like this location as a result of it’s a grid with 4, 6, and eight mile loop choices—which is nice for placing fluids out forward of time. I used to be capable of hyperlink up with my sister Kaylee, a post-collegiate runner gearing up for a giant spring of her personal, for this one. Kaylee works through the week for Boulder based mostly firm Stryd, creators of the ability pod I’ve utilized this Boston build-up, so we normally attempt to hyperlink up for weekend runs. Future days, even when they aren’t ‘exercises,’ are all the time high quality effort days and I’ve come to embrace the powerful, hilly lengthy runs these previous few months.

PM I spent the rest of the day stress-free. After a nap, I did some gentle yoga within the afternoon, adopted by an Epsom salt bathtub.

Every day Complete: 16 miles

Complete Mileage for Week: Proper round 100 Miles

 

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