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 outdoors 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 trying 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 verify I’m able to sort out my greater 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 have been lower 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 good friend and a pair 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 superb effort, however these days are very a lot prior to now, and I now look ahead to my restoration strolls after tougher exercises. I dwell proper subsequent to a path that branches off in three totally different instructions, two of that are flat and one which’s hilly; I caught to the flat route this morning to provide 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.
Day by day Whole: 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 principally prepare alone, and am coached remotely by Steve Magness, I by no means actually set an alarm and might sleep so long as I must. 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, snug tempo, between 6:40 and seven:10 tempo, relying on how rolling the route is.
picture: courtesy Lindsay Flanagan
PM: 40 minute straightforward swim – 2,500 Yards. I like to include one cross coaching session every week even after I’m wholesome, often swimming or an Elliptigo trip. Enjoyable truth: I swam for 10 years earlier than I began operating and even swam in highschool. I’ve discovered that swimming is an effective way to loosen up my physique and assist me get well earlier than arduous exercises. Cross coaching whereas injured is terrible, however, when wholesome, I truly look ahead to these enjoyable classes.
Day by day Whole: 13.5 miles plus swim
Wednesday, March 27
Exercise: Fartlek-style repeats (alternating 2 minutes “on” with 1 minute straightforward float) – complete of 27 minutes for nearly 5 miles, plus 3-mile heat up and funky down – 11 miles.
I wakened a bit earlier this morning to get my exercise in earlier than seeing the nice 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 often select extra rolling routes, however I needed to get my legs turning over a bit right now—one thing I may do extra simply on the flat, 1k Tea Loop.
The two-minute repeats have been extra on the managed aspect (5:10–5:15 tempo), and the 1-minutes have been a straightforward float relatively than a jog (6:25–6:35 tempo). The typical 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 undoubtedly 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 apply for managing fatigue in a marathon. I often really feel nice for the primary half of the repeats however then need to focus a bit extra on the later ones to keep up the tempo. The quick, 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 have been in a position to hyperlink up for a pleasant quiet down afterwards.
picture: 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 burden 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 the usage of sensors, have been in a position to 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 workouts and I’ve actually felt the distinction in my runs.
Day by day Whole: 17.5 miles plus power work
Thursday, March 28
AM: Restoration Run – eight miles. I met up with shut good friend 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.
picture: 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 take a look at all of the totally different restoration modalities available on the market right now. I’m additionally studying The Ardour Paradox, by Brad Stulberg & Steve Magness, and Changing into, by Michelle Obama, each of which I extremely advocate!
Day by day Whole: 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 growing my mobility and protecting me wholesome. I like to include 1–2 straightforward yoga classes into my coaching every week.
Day by day Whole: 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 wakened to a couple inches of snow and was a bit apprehensive I might 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 have been lined with snow, the path was fully 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 10Ok race effort. As soon as I acquired to the highest of the hill on my closing 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 all the way 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 / picture: Lindsay Flanagan
PM: Health club Session& Scorching Tub.
The identical health club session as Wednesday’s power work. I’ve utilizing this plan for a couple of month to date and can do the identical routine twice every week on exercise days.
I’ve been studying rather a lot about warmth acclimation currently and among the best methods to acclimate is to get right into a scorching tub shortly after coaching. Once I ran Boston in 2017, it was over 70 levels, so I’ve been performing some warmth acclimation with the new tub just a few occasions every week. It may not be heat in any respect on race day, however I need to be certain I’m ready for something!
Day by day Whole: 14 miles plus power work
Sunday, March 31
AM: Medium-Size Lengthy Run Over Hills – 16 miles
I’ve been alternating between two hilly long term areas. 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 in a position to hyperlink up with my sister Kaylee, a post-collegiate runner gearing up for an enormous spring of her personal, for this one. Kaylee works in the course of the week for Boulder primarily based firm Stryd, creators of the ability pod I’ve utilized this Boston build-up, so we often try 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 robust, hilly lengthy runs these previous few months.
PM I spent the rest of the day enjoyable. After a nap, I did some mild yoga within the afternoon, adopted by an Epsom salt tub.
Day by day Whole: 16 miles
Whole Mileage for Week: Proper round 100 Miles