In April 2019, Jared Ward with a PR of 2:09:25. That November, he , improving his best time on the five-borough course by nearly two minutes. Since then, he’s run three less successful marathons that were . After taking a break in the spring of 2021, Ward started in May for a fall marathon, which turned out to be New York. Now seven weeks out, he’s hitting the heart of his marathon buildup. He shared a week of his training with us, from September 13 to 19.

Week Summary

鈥� 106 total miles

鈥� 1 track workout, 1 progressive tempo run, 1 fast-finish long run

Context for the Week

On Monday, 6 Sept, I raced the New Haven 20k. I finished far worse than I had hoped: 16th in 1:01:20, in a race where I wanted to contend for the win. I had solid training throughout August; not yet marathon volume, but good workouts with Clayton Young (2019 NCAA 10,000m champ) who has been running well 鈥� he placed 5th in New Haven.

I came home and reminded myself that I respond well to volume, and it is time for me to push north of 100 miles per week at some level of consistency if I hope to have the race I鈥檇 like at the NYC marathon in seven weeks. This week kicks off that volume.

I actually started the volume last week, after recovering from New Haven (6 miles Tuesday and 7 Wednesday). I ran 17 total miles on Thursday, 20 total Friday, and a long run of 25 on Saturday with 6 miles at marathon pace.

Monday, September 13

21 miles, 2 runs

I tend to rest Sundays, so typically Monday feels alright. Religiously, I fast the first Sunday of each month (24 hrs, from Saturday evening to Sunday evening), but since the first Sunday of September was the day before the New Haven Road race, I fasted yesterday 鈥� so I entered Monday a little low on energy.

In the morning I ran 14 miles in 1:31 (~6:30/mile, 4:00/km), up Hobble Creek Canyon near my home. Not too hilly, but a few hundred feet of rolling terrain going up and then back down.

In the afternoon I ran a very flat 7 miles on a bike path near my home in Mapleton. Both this run and the morning run were door to door from my home.

Tuesday, September 14

17 miles, 2 runs

Tough Michigan Workout

In the morning I ran 7 miles on a dirt canal trail in Spanish Fork. I averaged 7 min/mile (4:20/km), and am feeling better than yesterday.

In the afternoon, Clayton, runners from the marathon REP () group, and I joined the BYU team, led by Connor Mantz, for a Michigan Workout. We run the workout as a mile breakdown on the track, with a tempo mile on the grass immediately following each track interval, and two minutes rest between each set.

The workout looked like this:

1600m – tempo mile – 1200m – tempo mile – 800m – tempo mile – 400m – tempo mile

My splits:

4:23 – 4:44 – 3:15 – 4:48 – 2:05 – 4: 53 – 1:00 – 4:45

I forgot my Endorphin PROs for this workout鈥� So I worked out in the Endorphin Shift.

This workout floored me. Mantz is fit: I led out on the intervals on the track, but he brought us home. And Clayton is fit: he led all the tempo miles (I faded on 2 and 3). I skipped the cool down b/c I was late to coach my 5 yr old鈥檚 soccer game.

Wednesday, September 15听

19 miles, 2 runs

Wednesday morning I ran with a whole crew of alumni from BYU in the AM. This was a fun mid-week pick-me-up. We went 12 miles at a 7 min/mile (4:20/km) average.

Wednesday afternoon I ran the same flat 7 mile, bike-path, sunflower tunnel run in Mapleton as Monday.

Thursday, September 16听

13 miles, 1 run

Hobble Creek Canyon Progressive Tempo (850 ft total elevation gain in 8.3 miles)

I took the morning off today, opting for only a massage (Jake Carluccio at 鈥� second best massage therapist only to my wife), and a nap. I鈥檝e been trying to rest more, coming off a disappointing race and realizing I need more sleep 鈥� as one of a few things to improve.

In the afternoon I ran another workout with the BYU squad 鈥� a Hobble Creek Canyon Progressive tempo. This 8.3-mile run is broken into 3 sections: 20 min assertive warmup (~6:00/mile today), 15 min power run (~5:20/mile today), and then tempo until you hit coach’s car (about 10 more mins this time, run at ~5 min/mile).

Today, I remembered my shoes: and I felt the best I have felt in a workout in a long while. Very in control, and powerful.

I was reminded today that good workouts are a better indication of fitness when they feel good. I鈥檇 had good workouts for weeks, but in many cases they took a near all-out effort to hang on to Clayton. Today, I was pushing the pace and floating. Hopefully this is part of turning the corner towards marathon fitness.

Breaking in racing shoes is for noobs.

As is forgetting to pack them…

Headed to Germany. Got my new shoes.

Limited edition comes out 9/28. After I try to PR a 10k in them 9/22. with the coverage.

— Jared Ward (@jwardy21)

Friday, September 17听

16 miles, 2 runs

My college teammate Conner Peloquin slept over at my home last night on a trip to Utah 鈥� so I got to enjoy his company for 12 miles in the morning, and then catch up with him through the morning. Friends are what I鈥檓 most grateful for from running.

Then, in the early evening, I did 4 miles on the treadmill.

Saturday, September 18听

20 miles, 1 run

Long run with 4 miles at marathon pace

I was blessed with another alumni run on Saturday, for a quality session. Iain 鈥淒oc鈥� Hunter (50 yrs old and just 3 weeks back from time off) got the pace off to a sub-6 min/mile (3:40/km) clip seemingly within the first mile. We forgave him because he ran longer than the rest of us鈥�

We held just under 6 minute miles until mile 14, when Clayton and I put in 4 miles at marathon pace (4:53, 4:55, 4:57, 4:49), then cooled down for 2 miles. 1:55 total time, 20 miles.

Saturday evening I had planned to go a few light miles, but I had to prep for a flight to Europe the next day and the kids needed some time.

Week total: 106 Miles

I have a goal of finishing on the podium at a major marathon, and I鈥檓 cautiously optimistic that with a few more weeks of high volume and good workouts that I could be ready to chase that dream at the NYC Marathon this fall. I鈥檓 healthy, and the Ward family is happy.

The post Jared Ward鈥檚 Training, 7 Weeks Out From NYC Marathon appeared first on 国产吃瓜黑料 Online.

In 2020 I ran 3 marathons 鈥� the first time ever that I had run 3 marathons in the same calendar year. And none of them went as well as I had hoped鈥�

1. February 29, US Olympic Trials: I was , but it seems that I wasn鈥檛 well enough rested (I ran NYC in November 2019, 3 months earlier) or the hills just got to me. Or I was over confident. Consider me humbled.
2. October 4, London: I committed (and began marathon training) 7 weeks before race day in London. I felt really good all the way through the taper, and can鈥檛 remember ever feeling as smooth at 4:50/mile pace as I did in the early miles of this race 鈥� but I gradually slowed after half and tanked with a few miles to go. I don鈥檛 think I of training in my bank.
3. December 20, The Marathon Project: I was intrigued by the idea of looped courses (I had liked London), and I鈥檝e always wondered if I could handle back-to-back marathons like Sara Hall and Steph Bruce. I can鈥檛.

So I began 2021 with a resolution to not run another marathon until fall 2021 (at least), and to not commit to competing in another marathon without at least 3鈥�4 months of runway to prepare for it.

Following my finish at The Marathon Project in Arizona at the end of December, I didn鈥檛 run for 3 weeks and didn鈥檛 really 鈥渢rain鈥� for two months. With my wife planning to have a baby in April, I decided to not compete in anything until after he came. James has since joined our family (I delivered him at home 鈥� well, really ).

All of us in this Ward home are adjusting to a new system with 5 kids, but I am back to training. I鈥檓 looking forward to competing at Crazy 8s 8k in Tennessee July 17th, Deseret News 10k in Salt Lake City on July 24th, and then gearing up for a fall marathon!

I鈥檝e done a lot of track speed over the last few months with the BYU guys, but my mileage has been really low (50鈥�60 miles/week). Halfway through May I began pushing 80鈥�90 mi/week, and starting in August I plan to begin to pile on the volume in preparation for a fall marathon (topping out around 120 mi/week).

Training Log: June 14鈥�20

This week required a lot of Dad 鈥� so I had a good start and a rocky finish! Our kids had ballet recitals 鈥� so mostly, I ran in the mornings, spent afternoons and evenings at ballet performances, and afternoons in the office, working on the , and my new run club, .

Monday, June 14:

AM: 12 miles 鈥� Deer Creek @ 7 min/mile (Endorphin Shift)

PM: 6 miles 鈥� Mapleton @ 6:30 min/mile (Triumph 19)

30 mins bike + Sauna

Deer Creek is my favorite place to run. Micah and I had a fun, scenic morning talking about the we and others are starting in Utah.

Deer Creek is featured at the beginning of this video:

Tuesday, June 15

Mile Repeats 鈥� 4:33, 4:27, 4:27, 4:20 (Endorphin PRO)

Lift: Single-leg Squats with hex bar, Split Jumps, Nordic Curls, Triple Threat, Core @ Ryan Meyers clinic

25 mins on the bike + sauna

BYU sophomore Casey Clinger is gearing up for the . Since his teammate Conner Mantz worked out yesterday, Clayton Young and I paced Clinger’s workout: 4 by mile, with a fast finish final mile (1000m at pace, 600 closing speed). The pace was 67s, with a slower 鈥渨arm-up鈥� first mile. Casey felt tired at the end of the NCAA 5000m and felt he needed a little strength but nothing crazy.

The workout felt great. In the afternoon I went and saw a PT named Ryan Meyers. He worked on me and then I took a nap in his hyperbaric chamber (first time!).

Wednesday, June 16

AM: 6 miles 鈥� Chill @ 7 min/mi (Endorphin Shift)

PM: 8 miles 鈥� Chill @ 6:45 min/mi (Endorphin Shift)

My 2-year-old was up most of the night sick, so I felt sluggish today. With Erica managing the 2-month-old, I get the rest of the herd.

Thursday, June 17

8 miles 鈥� Chill @ 6:45 min/mi (Endorphin Shift)

2-year-old up again through the night. Zombi today. I was going to tempo but I鈥檓 pushing that to the weekend.

Friday, June 18

10 miles 鈥� Steady @ 6:30 min/mi (Endorphin Shift)

Feeling better today. Good nights rest last night. Hoping to get a solid long run tomorrow.

Saturday, June 19

18 miles 鈥� Progression @ 7 min/mi, cut down to 5:20/mi (Endorphin Shift)

Got another good nights rest, but felt sluggish. Took a while to get going. Ran the last 5k of this run (before a cool down) as part of a charity , a Scottish Olympic bound athlete training in Utah. I had hoped to get a better tempo into the run, but I鈥檒l push that to early next week and hope I鈥檓 feeling better!

Sunday, June 20

Off

Week Total: 75 miles

I’m a founder and investor in MyoStorm, and this week we launched a , a lacrosse-ball-sized, heated, vibrating massage ball. That kept me busy connecting with the media when not running or going to ballet.

Missing being at the , but having fun. See you on the roads!

The post Easing Into Marathon Training: A Week’s Log from Jared Ward appeared first on 国产吃瓜黑料 Online.

Olympian Jared Ward is training for the 2020 London Marathon on Sunday, Oct. 4. He detailed his training for us from Aug. 24鈥揝ept. 6 as he prepares for the race on an accelerated time frame.

I committed to the on Monday, Aug. 17, just 7 weeks ahead of the race. They announced the race days later. I have been excited and honored to be a part of a historic race in a . But my preparation timeline has been limited 鈥� now I鈥檓 3.5 weeks way 鈥� making this a very different build up. I like to have 3 months to get ready for a marathon, and that鈥檚 if I鈥檓 already fit-ish. Maybe even 4 months.

This time, I get 7 weeks.

Fortunately, I had been doing workouts throughout the summer. But these were speed workouts 鈥� 6 x 800, 8 x 400, etc. 鈥� and my mileage has been 60鈥�70, sometimes 80, miles a week. Now my weekly mileage is over 100, and I鈥檝e traded speed sessions for long tempos and 2.5 hour longs runs. I鈥檝e been constantly tired since aggressively increasing training volume, but I think I鈥檓 finally adjusting.

I鈥檓 presenting here my last 2 weeks of training starting 6 weeks out and 5 weeks out from race day on October 4.

Week 1 Training: August 24鈥�30

Monday, Aug. 24

I ran my 13.1 mile loop from home in the morning. It鈥檚 mostly flat. Recovery days become a good gauge for me. I don鈥檛 try to hit a time, but by running by feel and seeing my time I can gauge fitness. I have come to believe that marathon fitness is about making my body resilient to fatigue, so how I recover is a better indicator of fitness than how fast I run. Today鈥檚 morning run was in 1:20. When I鈥檓 moving on these runs I鈥檒l be a couple minutes faster, but this is a good sign. I did a little core work afterwards.

In the afternoon I ran 4 easy miles (averaging 6:30-7:00 pace).

Daily total: 18 miles

Tuesday, Aug. 25

Today, coach (Ed Eyestone) had me head to the “lake loop” for my favorite workout: 3 x 2 mile repeats. However, this time I was a little intimidated by the workout because I鈥檓 not quite fit yet. But I鈥檓 5.5 weeks from London. I felt pressure to put up good times because of how little time there is left. I laced up my Endorphin Pros and ran 9:20, 9:28, 9:24. The times weren鈥檛 anything to write home about, but for the last mile of the third interval I started to feel a familiar rhythm. Fast, but kinda relaxed.

In the afternoon I ran 5 miles at 7 minute pace, and did : hang snatches (3 x 5, 65 lbs), squats (4×5 鈥� slow down, pause, fast up 鈥� 165 lbs), nordic curls (3 x 10), core (dead bug exercises and side plank dips), and pull-ups (3 x 7).

Daily total: 17 miles

Wednesday, Aug. 26

I ran the 13.1 mile loop from home again. I felt tired today (1:22), but I tacked on 4 x 20-second strides. Then, I snuck in 4 miles up in Salt Lake City after signing on some real estate.

Daily total: 17 miles

Thursday, Aug. 27

4 x 1 mile repeats today, with Micah (Adams). Training this week has been with Micah and Doc (Ian Hunter) as other training partners, Millie (Connor McMillan), Clayton (Young), Jake (Heslington), and (Connor) Mantz are all racing in California this weekend. I ran on the track, in my : 4:29, 4:28, 4:27, 4:26 with 1:1 rest (equal time recovery) in-between. I felt pretty good.

With a cool down and 5 miles in the afternoon, I logged 15 miles today.

Daily total: 15 miles

Friday, Aug. 28

Just a single 13-mile run today and some core/band work.

Daily total: 13 miles

Saturday, Aug. 29

Coach likes me to do 4-5 25 mile runs as part of a marathon cycle, this time I get just 2: this week and next. I told coach I would try and hit 3-4 miles at marathon pace towards the end and he said, 鈥淵a, I like 4.鈥� Coach will sometimes push me, but only when I鈥檓 not fit. So I get the message. I switched to Endorphin Pro鈥檚 after 18 miles with Micah at just sub-6 min. mile average, and ran miles 18-22 at 4:47. I really surprised myself, and left this run feeling like maybe I could be ready.

Daily total: 25 miles

Sunday, Aug. 30

Off

Week Summary

Total Mileage: 105 miles

Workouts:

• 3 x 2 miles
• 4 x 1 mile
• 25-mile long run.

Week 2 Training: Aug. 31 鈥� Sept. 6

Monday, Aug. 31

13 miles in the morning up in Kaysville, Utah, (where my wife and I are both from) on a dirt path, then 5 miles in the afternoon.

Daily total: 18 miles

Tuesday, Sept. 1

This morning I met the Honey Stinger video and photo crew at 6:45 a.m. I hung out with Alicia, Dag, and Danny for the rest of the next couple days. They filmed the workout, then we did a series of staged shots immediately following the workout and throughout the rest of the day. The workout went well (2 x 3 miles in 14:15, 14:19, 1 x 2 miles 9:14 鈥� 5 min. recovery), but the shooting was exhausting. We had a 90 min. break mid-day and I snuck in another short jog. School also started today, so I lectured at 12:30.

Daily total: 18 miles

Wednesday, Sept. 2

Today I counted the Honey Stinger shooting for mileage. We got 3 miles logged in the morning (broken up like a series of strides), then they left and I ran 10 miles in 70 minutes. Then, in the afternoon, we did another 3 miles of sunset 鈥渟trides.鈥� I left wondering how I was going to wake up for tomorrow’s workout…

Daily total: 16 miles

Thursday, Sept. 3

Today’s workout was It鈥檚 a mile breakdown (1600-1200-800-400) on the track, with tempo miles on the grass in-between each interval. We take a 90-second rest in between tempos and track, and 90 seconds after the track to get back into a tempo mile. I was pretty tired during the warm-up, but as the workout got moving I felt pretty good. Mantz really kept me going. Our splits were as follows, regular font are the tempo miles and bold are the track breakdown: 4:59, 4:26 (1600m), 4:52, 3:15 (1200m), 4:48, 2:08 (800m), 4:43, 1:00 (400m), 4:46.

4 chill miles in the afternoon and a very tired lift.

Daily total: 17 miles

Friday, Sept. 4

Today I ran 8 miles alongside Doc’s bike in the morning, and 7 miles with Sarah and Marissa Cummings at Deer Creek in the afternoon heat. Great company today and chill running.

Daily total: 15 miles

Saturday, Sept. 5

On today鈥檚 run my legs felt tired from the beginning. But by the end, marathon pace kinda came. 2:26 total time for 25 miles, with a 5 mi pickup from miles 18-23 at 4:55 avg.

Daily total: 25 miles

Sunday, Sept. 6

Off

Week Summary

Total miles: 109 mi

Workouts:

• 2 x 3 miles, 1 x 2miles
• The Michigan
• 25-mile long run.

The post 2 Weeks of Jared Ward鈥檚 London Marathon Training appeared first on 国产吃瓜黑料 Online.

Jared Ward, 2016 Olympian, ran his marathon PR of 2:09:25 at the 2019 Boston, then finished as the top American in New York last fall in 2:10:45. Coming in as one of the favorites at the Olympic Marathon Trials in Atlanta, he finished in 27th place. Here he describes each day of training between May 11 and May 17, 10 weeks after the trials with no races on the horizon.

Quarantine Training

The past couple of months has been a good time for me. I pain for so many that have been significantly impacted in a negative way because of this pandemic. For me, this has been a wonderful time of recovery and healing from the trials (physically and emotionally)鈥攁nd for family-centered fun.

I鈥檝e been working out at about 50 percent in my basement, and spending the majority of that time biking, lifting, and doing old-man exercises.

After the trials, I took three weeks really light. These weeks consisted of 4 mile runs (occasionally) and shorter exercise bike sessions. Then everything began cancelling.

I saw Dr. Brent Rich (old BYU sports medicine doctor) about my foot. It had been leading into the trials. He took an x-ray, and prodded it a bit, and then confirmed my suspicions with his best guess. He suspected I had bruised the ball of my foot. He recommended that I take another 2 or 3 weeks totally off and then ease back in slowly. Coach Eyestone also advised not rushing.

I took 3 more weeks totally off from running (so 6 weeks total almost entirely off running). This meant back to the exercise bike for 30鈥�60 minutes a day. Then as began running again, I could still feel my foot. So I went every other day for a while, and kept runs to 30 minutes or less. For three weeks now I鈥檝e run almost every day, but runs are typically 4鈥�8 miles and only occasionally 10+.

This week was a success for consistency and doing the little things. I鈥檓 kind of a switch on or off guy. Sometimes it seems harder to train at 50 percent than . A training partner of mine, Micah Adams invited me to join him for hill repeats and a fartlek this week, but I think I鈥檒l wait a week or two more before introducing those types of runs. For now, lifting, biking, and jogging.

Monday, May 11

7 miles running (Kaysville, outside)

We went to my mom鈥檚 for Mother鈥檚 Day (Utah has moved to 鈥測ellow鈥� 鈥� allowing gatherings of 50 or less), and that was a lot of fun. We slept over, so I ran on the roads in Kaysville Monday morning. One of my first outside runs since resolving to stay home. It was hot, and tough鈥攁mazing how quickly I went from the best shape of my life to totally out of shape.

Tuesday, May 12

4 miles running, 70 minutes biking, lift (in my basement)

Tuesday I rode my exercise bike in my basement for 40 minutes, and watched an episode of Psych. I try to keep my HR above 140 when I bike. Then I did a lifting session:

• Back Squats and box jumps. I like to count to 4 or 5 as I go down slow, pause for 1 second, and then come back up. This was the most I鈥檝e squatted in a while (6 x 135 pounds and 5 jumps / 5 x 165 pounds and 5 jumps / 3 x 195 pounds and 5 jumps / 3 x 195 pounds and 5 jumps)
• Nordic Curls (3 x 10) Dr. Nabhan at the Co Springs Olympic Training Center recommended this exercise to me in 2018 after having pulled my hamstring twice. I now do this 2鈥�3 times/week and have purchased a board for it, but the exercise can be done with kids sitting on your legs and/or sticking your feet under a sofa or similar.
• Pull ups (3 x 7)
• Band Exercises (band on my ankle, and 2 x 10 leg swings each leg at each of the 90 degree rotations)
• Core (Dead bug leg lowers and side plank crunches, 10 x 2 each leg/side)

In the p.m. I did 30 more minutes on the bike followed by 4 miles on the treadmill at 6:30 minutes/mile. Lately running has felt better after I鈥檓 warmed up on the bike. But I鈥檓 burning through laundry鈥� I need a fresh pair of shorts to start my run after biking indoors.

Wednesday, May 13

9 miles running, 30 minutes biking (in my basement)

Today鈥檚 workouts were all back in my basement. 30 minutes on the bike followed by 4 miles on the treadmill. In the evening I 鈥淶wifted鈥� on the treadmill. It was fun, I ran (virtually) through the streets of London and up a beautiful little mountain. It kept me oddly motivated and I found I kept a good clip even through 5鈥�7 percent inclines at portions.

Thursday, May 14

6 miles running, 70 minutes biking, core work (in my basement)

Today I got in 40 minutes of biking in the morning, and an episode of Psych kept me going. Then I lead a core workout with NYC鈥檚 Armory kids programs CityTrack and LittleFeet.

We did a dynamic warmup of A-skips, B-skips and some hip movements. Then we did a core circuit designed to improve running posture by conditioning them to keep the pelvis tucked. I had them focus on keeping the front of their pelvis tucked up towards their belly button through 3 sets of 30 seconds each of front , side plank, and dead bug straight-leg lowers. I do this dead bug exercise multiple times a week, but it seems the circuit added some stress鈥� my core was still sore Saturday.

In the p.m. I did 30 minutes biking and 6 miles on the treadmill.

Friday, May 15

11 miles running in 70 minutes (outside!), front squats, bands

Friday I ran 11 miles outside. It felt great. I鈥檓 slower than a few months ago, working down to 6:30-minute miles, but the sun and pavement felt good鈥攃ompared with the treadmill running I鈥檝e been doing.

Then I lifted鈥�4 sets of front squats and my band exercises鈥攂efore heading to a cabin for the weekend with my family.

Saturday, May 16

135 minutes (55 minutes up a mountain, 40 down)

We spent the weekend at my sister-in-law鈥檚 family鈥檚 cabin in Mt. Pleasant, Utah, which sits at 7000 ft. Today I took off with my brother Josh for a run up the mountain. Josh ran in , and has been my mountain running training partner. He holds local records for some mountain races, and is really pretty good on a trails. So when I want to go up a mountain, I do it with him and he pulls me along.

We ran up 55 minutes, then came back down in 40. I estimate we climbed 2000+ feet鈥攚e were in snow at the height of the run, but saw some pretty sights. My quads were sore for a few days鈥�.

Sunday: Off

I don’t train Sundays, but I’m active with my kids. We played outside at the cabin, went on numerous 4 wheeler rides, and did some zip lining… Fun day.

Week Summary:

• Approximately 55 miles running
• 170 minutes indoor bike
• 3 lifting and/or core sessions

The post How Olympian Jared Ward Is Training Right Now appeared first on 国产吃瓜黑料 Online.

I have a new philosophy on marathon training. You ready? It might change, but currently I think it鈥檚 much more about how quickly I can recover from what I run than how long or fast I actually run. Eliud Kipchoge works out with other guys, but yet he鈥檚 been unbeaten for many years. And one of his workouts on its own isn鈥檛 nearly as impressive as his marathon results, but I think there is something impressive about his back-to-back-to-back workouts. So my sense of fitness pride this season has come much more from how I feel the 1鈥�2 days following a session than the times I run during the session. I guess we鈥檒l see how that pans out for me on Feb. 29.

Week Summary:

鈥� 100 miles

鈥� 2 workouts: Fatigued mile repeats and 800m fartlek

鈥� 2.5 hours cross training

Monday, January 27

Mileage day:听

AM: 14 miles at 5:40 average

PM: 5 miles at 7:30 average

Saucony Triumph 17 all day.听

Last Saturday was a 25 mile run with 6 miles at marathon pace. I take Sundays off, but today is still a recovery day ahead of Tuesday鈥檚 workout. I do almost all my running on the asphalt. If I had access to more soft-surface in the winter I鈥檇 probably opt for it, but I always tell myself that this is the best way to prepare for races on the road anyways.

In the morning I ran almost 80 mins. I started around 6:30 min/mile pace, and finished around 5:30 min/mile pace. 14 miles.

Then in the afternoon I ran a chill 5 miles, the last of which was next to my kids biking home from school. 7:30 pace avg.

Tuesday, January 28

Workout: Fatigued miles.

10 miles at 5:50 average, then 3 by 1 mile at 4:27, 4:26, 4:25.

Saucony Triumph 17, then Endorphin Pro for the miles.

Lift: Squats, RDLs and Nordic Curls, Pull-ups and core.

Cross train: 45 mins biking HR 130-165 bpm

Another beautiful weather day. A Coach Eyestone favorite is fatigued miles. We begin with 10 miles at a decent, recovery-mileage clip, followed by mile repeats on the track. Connor McMillan and I averaged 5:50 for the 10 miles (first mile at 6:40, then 6:10 then working down to 5:40). Then we met Coach Eyestone at the outdoor track for 3 by 1 mile at 4:27, 4:26, 4:25 with 4 min rest in-between.

I went home regretting having not pushed the pace a bit more, I felt like I hadn鈥檛 hit this one hard enough because I was feeling too good. Before Rio I did this same workout but ran 4:19, 4:18, 4:16. But I reminded myself, it鈥檚 about how quickly I can recover. I ran relaxed, and the true test of how relaxed comes tomorrow.

I got in a good lift immediately following the workout. Short lifts are good. 4 sets of squats (4鈥�5 reps) at 80 kg. I like to lower the weight over a 3鈥�4 second count, pause for 1 second, then come up. Then I did 3 sets of 10 , and 4 sets of 6鈥�8 pull-ups followed by a little core.

I bruised the ball of my foot last weekend, so Coach is having me cross train most of my doubles this week. I choose the exercise bike. 45 mins. I try and get my heart rate to at least 130 within 5 mins, and then see how high I can get it. I counted 165 bpm with 5 mins to go today, which is a bit higher than I typically get. Probably the morning workout in my legs.

Wednesday, January 29

Mileage day:

AM: 13 miles at 5:40 average

PM: 40 mins biking HR 130鈥�160

Saucony Triumph 17 all day.

I was pleasantly surprised with how good I felt following the workout yesterday, and, 9 miles into the run, I looked down to see a 5:20. I was floating. I love this feeling. One of my favorite feelings is just floating at a good pace on recovery days late in a season when fitness is high. But I鈥檝e never had recovery runs quite as consistently fast as I have this build, so they鈥檝e been especially fun. That鈥檚 what today was. I don鈥檛 think it鈥檚 faster recovery days that make me fit, so much as the pace just gets faster as I get fit. These days are by feel for recovery day, but I love when the best feeling is floating fast.

I skipped strides, on account of my bruised foot, but spent some time doing hip mobility drills, rolling out, and core where I emphasis keeping my pelvis tucked.

I spent some of today in my 鈥渉ockey boots,鈥� and tried to keep my foot and hips loose with my .

In the afternoon I got on the exercise bike and sweated out a puddle for 40 mins, while listening to a 鈥淔ancy Nancy鈥� audiobook with my 5 year old.

Thursday, January 30

Workout: Grass Fartlek.

AM: 7 miles, 6:15 average.

PM: 5 by 800m on / 800m off on the grass. 2:24, 2:22, 2:21, 2:19, 2:17. Offs 3:15鈥�3:23.

Triumph 17鈥檚 in the morning, Kinvara 10鈥檚 for the fartlek.

Easy running in the morning. Spending lots of time warming up my foot. I thought it was a bruise, but it鈥檚 feeling the same and I鈥檓 hoping it doesn鈥檛 get worse. 7 miles.

Then I meet Danny Carney and Connor McMillan for the grass 800s. We planned to run them on a big field near BYU. The snow melted in the morning, so the grass is pretty sloppy. However coach just wants a little turnover, so this will be fine. We typically hit one workout each week, then float one, then get in a long run. Today is a float day. I stay in my training shoes for the sake of my foot.

My watch beeps that our loop is a few seconds long, but it鈥檚 hard to say on a grass loop. We run 2:24, 2:22, 2:21, 2:19, 2:17, with our off鈥檚 ranging from 3:15-3:23. Felt great. 11 miles total.

Friday, January 31

Mileage Day:

AM: 12 miles, 6:00 min/mile avg.

PM: 35 mins bike, HR 125鈥�150 bpm

Saucony Triumph 17 all day.

I decided to go into BYU to run on the Alter-G (an anti-gravity treadmill, you get to designate what percentage of your weight to run on) for the sake of my foot. Then I decide to go see my old trainer Judd Franson (with baseball now) to see if he has an idea on my foot. I鈥檝e cut a hole in my insert where the 鈥渂ruise鈥� was to try and lower the pressure on that spot, but Judd says I actually might want to pad that area up, and disperse the weight away from the spot. He pads it a couple different ways with a teardrop pad, and we find one in which I can鈥檛 even feel the hot spot.

I鈥檓 so happy with my new pad that I just run outside. 12 miles in 71 mins up Provo Canyon and back. I鈥檓 pretty jazzed my foot feels so good.

I still cross-train the afternoon, on account of the long run tomorrow. So back to the bike. 35 mins, HR 125鈥�150 bpm.

Saturday, February 1

Long Run:

AM: 20 miles, progressively faster. 3 at 6:15 average, 6 at 5:45, 6 at 5:15, 3 at 4:46.

PM: 30 mins bike, short lift

Saucony Triumph 17 all day.

I have a 6 mile 鈥渉illy loop鈥� that goes past my house that we have been using during Boston/NYC/Trials prep. The first mile is flat, then 2.5 miles are uphill, then 1.5 down, and 1 more flat. My watch says around 330 feet of elevation gain in each loop鈥攚hich I figure without the flat miles is about what to expect in Atlanta.

Coach drew up this workout and I wanted to run faster. I think he is loving that I want more and he is forcing me to 鈥渟ave it.鈥� But he did commit to a faster long tempo next week that I鈥檓 already looking forward to.

Connor McMillan and I run the long run stride for stride. 3 miles 鈥渨arm-up鈥� then 6 miles at 5:45, 6 miles at 5:15, and 3 miles fast. We hit the paces pretty right on (averaged through the hills), and then ran 4:46 average for the last 3 miles, then a 2 mile cool-down. The long run had no stops and we fueled 3 times (each time we passed my house). And best of all, I couldn鈥檛 feel my foot at all with the new pad.

I felt good in the evening, so I biked another 30 mins easy (130 HR) and got in a short hamstring specific lift and core workout at home. I don鈥檛 lift every Saturday after long runs, and make the call based on how I feel. Today felt really smooth, so I was excited to get in a little lift.

See you in Atlanta in a few weeks!

鈥� Jared

The post Olympic Trials Training, 5 Weeks Out: Jared Ward’s Log appeared first on 国产吃瓜黑料 Online.

Olympian Jared Ward is training for the 2019 Boston Marathon on April 15. Ward detailed his training for us from March 11鈥�17, five weeks out from Boston, ending with the United Airlines NYC Half as a tune-up race.

Tune-up race week.

I confess I prefer tune-up races more like 6鈥�8 weeks out from a marathon. At that point in training I am through the first wave of high mileage and a 鈥渄own鈥� week with a bit of taper for a race is a nice mid-marathon training segment break. Then there is enough time to build into another high volume block after recovering from the tune-up and before the long marathon taper.听That said, the half is a great hilly, windy simulator for Boston, so coach Ed Eyestone and I went for it.

The only problem with a race 4 weeks out is that training is in the middle of the last high block of mileage. Taper isn鈥檛 for 2 or so weeks, but cutting much volume now is going to affect the timing of the peak for Boston. A tune-up race 4 weeks out means I have to accept results of a race for which I鈥檓 not fully rested. I know I鈥檒l feel a bit heavy on race day.

We kept volume for this week at about 90 percent, and instead of a Tuesday/Thursday/Saturday workout schedule I worked out hard Tuesday, really light Friday, and then raced Sunday.

For recovery, I spend some time with my (vibrating, heating massage ball) before and after each run. And 2鈥�3 times/week I sit in my boots. I didn鈥檛 spend time with the trainers at BYU this week, but often I am in to them at least once a week. And I鈥檝e been seeing for massage therapy, but this week my wife (also a licensed massage therapist) worked on me a bit. She has always been my first choice, but the more kids we have the less time there is for massage in the living room.

Monday:

Since the birth of our 4^th听child 2 months ago, I have done more running on a treadmill. This allows for me to coral the 6, 4 and 2 year old鈥檚 downstairs while I run so mom and the baby can get some rest. But I don鈥檛 think that has been bad, treadmills are softer than the pavement, and in the winter in Utah I鈥檓 pretty much limited to pavement outside.

So today I went 14 miles on the treadmill听at an average of 6 min/mile. The end of the run was closer to 5:40. I normally don鈥檛 go this fast, but I let feel dictate the pace on easy days. As I get fitter, pace gets quicker and I find the clip of my runs on easy days as a great indicator of overall fitness.

Then an afternoon nap.

In the evening I went 6 miles听(6:15 clip) +听30 min听on the exercise bike (HR 135ish).

Daily total: 20 miles.

Tuesday:

In the morning I got up with my kids, but spent the time getting them ready for school. We cooked eggs, read some books, and played a bit. I left to teach my class at 9. In-between sections of my class (from 11鈥�12) I hopped on a treadmill at BYU for 5 miles.

After my second class I met the BYU team and coach Eyestone on a grass field for a set of 3 x 10 min intervals听with 5 min rest. GPS said we went about 9:20 for each 2 mile interval, but I just ran by feel. Felt great. Because of the race on the weekend coach cut the workout at 3 intervals.

Daily total: 16 miles.

Wednesday:

Back on the treadmill again. 13 miles, finishing at about 5:30 with some moderate (1鈥�2 percent) incline. Feeling really good. Then, after packing for NYC, I hopped back on the treadmill for 4 miles. After, I did a short lift session: , RDLs, and some core, before heading to the airport.

Daily total: 17 miles.

Thursday:

13 miles plus strides in central park. All by feel, but probably around 6 min/mile. Feeling good. 5 miles in the evening, back in central park (scoping out the finishing miles for Sundays half marathon).

I met with a massage therapist in NYC that I love named David for a flush out. I find after travel I need to spend some time getting my hips moving well again. So after rolling out muscles like my external rotators and glute muscles with my Meteor, I spent some time with David loosening hamstrings, glutes and hips.

Daily total: 18 miles.

Friday:

9 miles in the am in central park with 8 x 1 min 鈥淥n鈥�/ 1 min 鈥淥ff.鈥� The 鈥淥ns鈥� began at marathon pace and finished at 5k/3k pace with the 鈥淥ffs鈥� really chill. This 鈥渨orkout鈥� works more like a flush than anything else, but offers a few minutes of elevated heart rate to hang onto training fitness. In the pm I hoped on a treadmill for 4 miles before rushing off to see 鈥淢y Fair Lady鈥� on Broadway.

Daily total: 13 miles.

Saturday:

7 miles in central park easy, plus 4 strides. Met a guy named Kyle from AZ at the beginning of my run who wanted a quick photo. We ended up running together for the whole run. Great to meet such a cool person and enjoy a run with him in central park.

For the remainder of the day I tried to rest. I spent some time in the temple for my church in NYC and stuck close to the hotel for some pasta at a deli for dinner.

Daily total 7 miles.

Sunday:

Half marathon race day. Early rise, had some bagel with a bit of pb on it, and a bar. Then a few swigs of prior to the start. Warmed up with Noah Droddy and Brian Shrader.

The race was fun. Noah led our chase pack of about 10 athletes, 5 of which were Saucony teammates. The rhythm felt fast, given the marathon training I have been doing. A funny thing about getting fit for a marathon is that things often feel tired from the beginning, but then I find I can sustain the pace. Such was certainly the case here, and I found that with a mile to go I had a little in the tank for a strong finish.

This was one of my best tune-ups ever, and I鈥檓 pleased to have felt pretty good in the process. 4^th听place, 62:33.

3 miles warm up and 3 miles cool down.

Daily total: 19 miles.

Total for the week: 110 miles

I鈥檝e topped out at 110-115/week this cycle. I normally only run 6 days/week, but with the race on Sunday I ran 7 days during this training week.

Friday, March 22 update:

This week (March 19-24) I’m on track for 105鈥�110 miles. I recovered from the race with 9 miles on Monday (2 runs), and some light spinning on the exercise bike followed by some time in my Normatec. Tuesday was just easy volume鈥�20 min in the am and 90 min run slow on the grass in the afternoon鈥攁nd some roll-out recovery with vibration and heat on my Meteor. Wednesday felt back to normal. 14 mile am run at 6 min/mile and 5 miles easy in the afternoon. Thursday I worked out with the BYU distance guys. We ran a Michigan workout (1600/1200/800/400 with 1 mile tempo in-between each). I felt very in control, and I’m looking forward to my last 2.5 hour run before Boston Saturday!

The post 5 Weeks Out: Jared Ward’s Marathon Training appeared first on 国产吃瓜黑料 Online.