training log - week ending 3/23/2025

This week was 57 miles of running and 6 "miles" of pool-running.

The week didn't start off that well when I pulled out of Tuesday's 4-5x1200 just two laps in.  I had woken up feeling like crap (partially mild sleep deprivation, partially being a week overdue of my Xolair shot for allergies/asthma).  I felt awful warming up, but sometimes that changes with the first rep.  It didn't this time.  Sometimes it's better to complete the workout even if you're not running well, but it felt like I was digging a hole that morning, so I bailed, ran easy, and committed to catching up on sleep.

Two days later, having gotten my Xolair shot in, I returned to the track for a 4 mile tempo that went significantly better.

For Sunday's long run - my last 20 before Boston - I went to Pierce Mill to run in Rock Creek.  I had two reasons for this - one was that I was starting my run slightly late and was worried about my normal long run routes being overly crowded; the other was that Rock Creek is mostly moderate hills, and so doing my long run there was a bit more specific to Boston.

I was decently happy with the long run. I used it to test out the Adios 9 as a potential marathon shoe - it is similar to the Evo SL, but less cushion and lower stack.  And unlike the Evo SL, it's been submitted to World Athletics for inclusion on their approved shoe list.

I think the Adios 9 will be my Boston Marathon shoe - I definitely feel better on downhills in it than any supershoe.  The only concern I had was some burning sore feet at the end of the run. I tend to get this in any cushioned shoe (it never happened in the Nike Free or the very thin soled Adidas Boost 2) and I've experienced it in past marathons in the Hoka Rocket X.  I suspect it's from gripping my feet slightly to compensate for the cushioning, plus my feet swelling during the run and my toes getting squeezed.  I'm going to add in some foot strengthening exercises over the next few weeks and hope that those, combined with thinner socks, will make the difference on race day.

Dailies:

Monday: Upperbody weights/core and foam rolling.

Tuesday: 7.5 miles, including an 800 in just over 4 minutes and injury prevention work. Massage in evening.

Wednesday: 6.5 miles very easy on trails .  Foam rolling in evening.

Thursday: 11.5 miles, including a 6400m tempo in 29:32, split as 7:28/7:25/7:20/7:19.  Followed with 4x200m with complete recovery in 53, 52, 51, and 51. Foam rolling in evening.

Friday: 6 "miles" pooly. Foam rolling in evening.

Saturday: 11 miles very easy (9:31) + two strides, followed by upperbody weights/corr. Foam rolling in evening.

Sunday: 20 miles progressive, split as the first 6.5 miles averaging 9:48 pace, the next 6.5 miles averaging 8:53 pace, and the next 7 miles averaging 7:47 pace, followed by half-mile cooldown jog.