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Trail Running Course

2008 Boston Marathon Prep – 4 Weeks Out – Key Workout #3

The final key workout of the week included my long run with a strong finish on Saturday morning.

My goal was to run 25 miles broken up as follows:

  • 15 miles at 8:10 min/mile pace (This effort would be defined as an aerobic long run type of pace.)
  • 10 miles of 7:00 min/mile pace (This effort is an estimated race pace.)

This workout is another type of marathon predictor workout that provides some feedback whether your desired pace is within reach.

The route was mostly flat and traveled around White Rock Lake. My plan was to do two loops. A standard loop is about 9.4 miles but I included some hills that run through neighborhoods nearby the trail to make up the extra miles. The hills included three decent city climbs and some rollers. I ran the hill section twice during each loop around the lake.

After two solid workouts earlier in the week would I be able to handle another challenging workout? You never know unless you try so try I did.

I completed the 25 miles in 3:14:20 with an avg heart rate of 155 bpm.

Thoughts on the workout:

  • I was very sluggish the first five or so miles. When I thought too many miles ahead I was a bit concerned whether I would be able to complete the workout as desired. After five miles I started get into a bit of a rhythm and felt good the rest of the run. A good lesson here. Stick with it, you never know when the body will come around.
  • I handled the hill work much easier than I ever have in the past. I have a strong feeling all of the trail running and racing has greatly assisted with this strength. I never pushed through any of the hills but kept a steady effort and seemed to recover fairly quickly. Trail running exposure is a secret weapon on the road and I am sticking to it!
  • I only took in 300 calories of Espresso Hammer Gel for the entire run. Normally I would have taken in 200-300 calories an hour as my heart rate and energy levels drop but that never really occurred during this run. Maybe the body is getting a bit more efficient at burning fat for energy?? That would be cool.
  • I was able to closely maintain pace for each phase of the workout. This is definitely a confidence booster and I am grateful that the body and mind were cooperative participants.

This was a fun workout plus I slept like a rock last night!

Taper time!

Feel the BuzZ!

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

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