Editor鈥檚 Note: Flanagan placed seventh overall, third American in a PR of听2:28:08 at the 2019 Chicago Marathon, and finished 12th in the 2020 U.S. Olympic Marathon听Trials in 2:32:05.

With all of the recent race cancellations and postponements, I鈥檝e found myself, like so many other athletes around the world, without any big events on the calendar. For the first time since my high school running days, I鈥檓 not quite sure when or where my next race will be.

Despite not having any concrete, future racing plans, I鈥檝e still been trying to stick with a familiar training routine. Having a routine has given me a refreshing sense of 鈥榥ormalcy鈥� during this incredibly unusual and uncertain time and has helped me feel less anxious about the future. I have been building base fitness for the past month by running 80鈥�90 miles per week, about 80% of my normal volume, and by incorporating, hill, fartlek, and shorter tempo sessions. Here’s what my training looked like from April 20 to 26, 2020:

Monday, April 20

AM: Recovery Run + Strides 鈥� 9 miles

Boulder has been put on shelter in place orders until May 8, which means I have been trying to run close to home. Luckily, I live close to a pretty extensive trail network so there are still some great options. I ran to the South Boulder Trail today for a 60 minute recovery run, followed by 8×100 meter strides on the road. After a long run on Sunday, I always take Monday pretty easy, which, today, meant running about 7:40 pace.

PM: 35 minute Elliptigo Ride

I typically run twice a day while in heavy training, but, lately, have been swapping easy double runs with rides. Boulder was hit with about 18 inches of snow last week, so I jumped at the chance to ride in perfect weather-60 degrees and sun!

Daily Total: 9 miles + Elliptigo Cross Training

Tuesday April 21

AM: Broken Tempo Workout 鈥� 12 miles

3 warm up, 15 minute/10 minute/5 minute segments, 2 mile cool down

I always enjoy running on the road for my workouts, so I went to a 10k road loop I enjoy, one that also happens to be pretty free from other runners/cyclists for my workout. After an easy 3 mile warm up jog, I changed into the ASICS Metaracer for my session of 15 minute, 10 minute, 5 minute tempo segments with 3 minutes easy recovery after each. I kept the 15 minute and 10 minute segments around 5:40/mile [slightly faster than marathon pace] and the 5 minute around 5:30 pace. The workout portion totaled around 6 miles total.

One of the positives of not having any races right around the corner is that I don鈥檛 feel I have to rush back into fitness. Instead of comparing my fitness now to what it was back in January when I ran my 陆 marathon PR [1:09:37 in Houston], I鈥檝e been running by feel and have been looking at the bigger picture. I know the fitness will return once my mileage picks back up and workouts get more intense.

PM: Easy Double 鈥� 4 miles

I鈥檝e never considered myself a trail runner, (and still don鈥檛!) but I鈥檝e been using this time to run places I typically wouldn鈥檛 during a normal training block-for me, that has been single track trails. I went to one of my new favorites for an easy 4-mile double, around 7:30 pace.

Daily Total: 16 miles

Wednesday April 22

AM: Easy Run, 11 miles

I ran back to the South Boulder Trail today for an easy 11 mile run. We have officially entered the 鈥榠t鈥檚 very windy everyday season鈥� in Boulder, but it was still a sunny, great day to run. I don鈥檛 look at my watch on easy runs and just run by feel; 听today鈥檚 average was around 7:10 pace. I spent the rest of the day writing training plans for my athletes, all of whom have been incredibly positive despite having their spring marathons postponed.

PM: Strength Work

When I found out all of the gyms would be closing a few weeks back, I ordered a few standard strength training items off Amazon. I鈥檝e still been getting in some pretty good strength work using bands, a stability ball, and light weights. My close friend Rosie over at has been amazing and is still sending me different routines I can do at home.

Daily Total: 11 miles + Strength work

Thursday, April 23

AM: Easy Run + Strides 鈥� 7.5 miles

Another easy run plus strides! I鈥檓 definitely guilty of rushing through strides when in heavy training, as I鈥檓 tired and just want to be done. But, I鈥檝e been using this time to actually prioritize them and work on my form/turnover. After today鈥檚 50-minute easy run鈥攁round 7:30 pace鈥擨 ended with 6 x 100 meter strides on the road. Strides always help put some pep back into my legs and I ended feeling better than when I started.

PM: Easy Run 鈥� 4.5 miles

I typically do my second run around 5 or 5:30 p.m., but I went out a little earlier today for my easy double鈥攁round 7:20 pace鈥攂ecause of a Zoom happy hour with friends. I鈥檓 a pretty social person, so social distancing has been tough, but I鈥檝e been using this time to reconnect with friends and family through video chats. Even in quarantine, you have to keep it fun!

Daily Total: 12 miles

Friday, April 24

AM: Fartlek Session 鈥� 3-mile warm up, 6 mile Fartlek, 3 mile cool down

I went back to the same road loop as Tuesday for my fartlek session. After an easy 3 mile warm up jog, I changed into my ASICS TartherEdge flats for the workout:

鈥� 6 x 30 seconds at 5k effort with 1 minute easy after each,

鈥� 3 miles controlled/steady,

鈥� 6 x 30 seconds at 5k effort with 1 minute easy.

I always enjoy sessions, especially during the off season when the main goal is to run by feel. I kept both sets of 30 seconds around 4:55鈥�5 pace [~3,000m pace] and the 3 miles around 5:55 pace [slightly slower than marathon pace]; the workout portion was about 6 miles.

I finished off the morning with an at home strength session that included hamstring curls on a stability ball, lateral lunges with a band, core work, and step ups.

PM: 35 minute Elliptigo Ride

I planned on getting out the door around 5 for my cross training session on the Elliptigo, but it ended up being a little later because, well, Ozark. It felt good to get my legs moving after my morning session and I rode around a nearby neighborhood loop.

Daily Total: 12 miles + Elliptigo Cross Training + Strength

Saturday, April 25

AM: Easy run 鈥� 10.5 miles

Saturday is typically another easy, recovery day before a longer run on Sunday. My sister decided to run a marathon today, so I jumped in and kept her company for a chunk of it. I ran an easy 10.5 miles around 7:35 pace before hopping in the car to cheer her on at the finish line. Even with all of the race cancellations, so many runners are still putting in incredibly inspiring, solo efforts and it was fun to watch her finish her first 26.2!

Sunday, Sunday April 26

AM: Long run 鈥� 16 miles

When I鈥檓 training more intensely, my coach Steve Magness typically has me alternate between and standard, get-in-the-miles type long runs. This past month, all of my long runs have been easy as I have just been building base fitness.

The trails tend to get pretty crowded in Boulder on the weekends, so I went to a 12k road loop I enjoy, that also has very few runners/cyclists on it, for an easy 16 mile run, around 6:45 pace [~marathon pace + 1 minute]. I spent the rest of the day relaxing and checking in with my athletes.

PM: Yoga

After a long run, it always feels good to do a short yoga session later in the day. I’ve found tons of great, free classes on YouTube! Today, I did a short, 30 minute flow class and it felt great to do some dynamic stretching.

Daily Total: 16 miles +yoga

Weekly Totals:

87 miles, 70 minutes of cross training, 2 strength sessions, 1 yoga session

The post How Elite Marathoner Lindsay Flanagan Is Training Now appeared first on 国产吃瓜黑料 Online.

Editor’s Note: Flanagan placed seventh overall, third American in a PR of听2:28:08 at the October 13th Chicago Marathon.听

After this past April, I wanted another opportunity to chase a fast marathon time this fall and decided Chicago was the perfect place to do so. It鈥檚 always tempting to jump right back into hard training after a big race, but I knew I needed to recover both physically and mentally before doing so. I kept the mileage and workout intensity pretty low for about three months鈥攗ntil mid-July鈥攁nd got in a few shorter races, knowing that I wouldn鈥檛 have another chance to do so until after the Olympic Trials next year.

I鈥檓 glad I took this time to recover, as it allowed me to start this build up fresh and eager to get in some solid work. I鈥檝e been in Boulder for the past eight weeks, logging 100-110+ miles, and have been hitting some big, key sessions. I鈥檓 feeling strong, confident, and excited about toeing the line in my home city of Chicago in just five weeks鈥� time!

Monday, September 2

AM: Recovery Run – 8 miles.听

Coming off of a big mileage week and long run on Sunday totaling around 21 miles鈥攖hat included an embedded workout of 3 miles at marathon effort (about 5:40 pace), 3×1 mile, 3 miles at marathon effort, 2×1 mile鈥擨 took the morning run very easy. After big sessions, I like to have about 24 hours of recovery time before I start my run the next day, so I didn鈥檛 get going until about 9:30 a.m.

It was about 90 degrees already, classic Boulder, but, it鈥檚 been a warm summer and I鈥檓 relatively used to it by now. I stuck with a flat, soft surface trail nearby my house for the run and averaged around 8 minute pace鈥攅xactly what I needed this morning.

PM: Easy Double – 4.5 Miles.听

After the morning run, I came home and spent some quality time in front of the air conditioner while catching up on race results. The 20k Champs and Fortitude road race just finished up, and scrolling through the results got me excited to race again. I got in the Boots for a while and met a friend around 4:30 p.m. for an easy, double run.

Daily Total: 12.5 Miles

Tuesday, September 3

AM: Track Workout: 800s, 600s, 400s + warm up and cool down –听11 Miles

With school back in session, it鈥檚 back to early track workouts! I didn鈥檛 sleep great, which oddly happens about once a week when I鈥檓 training hard, so it was a coffee plus 2 Caffeine tabs kind of morning, before meeting some friends to warm up around 7 a.m.

After a 3 mile warm up, I had sets of 800, 600, 400 with 90 seconds recovery, controlled and rhythm focused, followed by a 3 mile cool down. I鈥檝e been working with my coach for about a year and a half now, this is our third build up together, and the training has evolved a bit with each one. With Chicago being a flat, fast course, we鈥檝e incorporated more speed work than in the past and I鈥檝e been on the track at least once a week, which I鈥檝e really enjoyed!

I ran the 800s all between 2:40 and 2:34, the 600鈥檚 in 155鈥�157, and the 400鈥檚 in 76鈥�75.

After the morning workout, I went straight to the gym for my lifting session. I鈥檝e been working with for the past 6 months and their strength routines have been a game changer. I used to be incredibly weak鈥攑robably because I avoided the gym like the plague鈥攂ut times have changed and I now embrace these sessions and see them as a critical part of my training. I鈥檝e been lifting more this build up and feel more powerful than I ever have before, so I鈥檓 sold. Do your gym work, kids!

PM: 7 miles

After the gym session, I took a long nap, relaxed, and ran an easy 7 miles (about 7:30 pace) around 5 p.m.

Daily Total: 18 miles + Lifting

Wednesday, September 4

AM: Medium Long – 14 miles

After sleeping in a bit, I started my run around 9 a.m. I recently moved to South Boulder and now pick up my favorite trail, the , in a new spot. The soft-surface route rolls up and down, and goes on forever, making it perfect for longer runs. I felt pretty good after taking a few miles to ease into things and ran 14 miles, averaging somewhere around 7 minute pace.

After the run, I went back home and spent the rest of the morning sitting in the Normatec boots, working on training plans for the athletes I coach through听. I have loved coaching this past year and my athletes are a constant source of inspiration and motivation for my own training.

PM: Cross Training – 2,500 yard Swim

After struggling with injuries in the past, I鈥檝e found that cross-training at least once a week is a great way for me to stay healthy. I usually swim or ride my for these types of sessions. Today, I chose to swim, but, after getting to the gym, realized I forgot my cap and goggles鈥擜H, of course! I drove home and contemplated even going back…laying on the couch sounded a lot more appealing. But my body was pretty sore, and my quads felt like they had a heartbeat, so I gave in and got the splash done. And, as I knew I would, I felt way better after.

Daily Total: 14 miles + 2,500 yard swim

Thursday, September 5

AM: 60 minutes + 6 x 100 meter strides – 8.5 miles

Another hot, late recovery run! I didn鈥檛 even mind though because the extra sleep was fantastic! I ran 60 minutes very easy and finished with 6×100 meter strides. Strides always seem to put some life back into my legs. I usually do 6鈥�10, 1鈥�2 times per week after easy runs. The run was uneventful, except for seeing a massive snake, which was definitely not my favorite part of the day. I came home, spent some quality time with my and got in a short nap.

PM: Easy Double – 4.5 miles

I met my friend Rosie around 4 p.m. for an easy double at the . This is a staple trail in Boulder and anyone who has been there understands the joys of trying to continue running while pushing open the cattle gates and locking them again; I鈥檝e got this down to about a two second situation!

After the run, I came home and took an ice bath. I used to always ice after hard works, but never do any more. Instead, maybe once a week, when I鈥檓 feeling especially sore, I鈥檒l hop in an ice bath the night before a workout. Even if it鈥檚 just mental, I think they help me feel a bit fresher the next day鈥攂ut to each their own opinion!

Daily Total: 13 miles

Friday, September 6, 2019

AM: Workout: Lactate Threshold Session. 2 miles, 2.5 miles, 1 mile with 2 minute recoveries + 3 mile warm up and 3 mile cool down – 12 miles

I met my friend Evan around 7 a.m. for a threshold session. Evan works for the Boulder-based company , which is doing some really cool work with running power, and has also been helping me with workouts this build up.

After a 3 mile warm up jog, we ran 2 miles at 5:30 pace, jogged for 2 minutes, ran 2.5 miles, alternating 800m in 2:39-2:40 with a cruise 800m in 2:59-3:00, jogged for 2 minutes, then ran 1 mile in 5:20. The session felt good and we kept things pretty consistent the whole time.

Just like Tuesday, I went straight to the gym after the workout for my lifting session, which, today, included kettle bell step ups, single leg squats, quite a bit of core work, and a few other exercises.

笔惭:听Easy Double – 4.5 Miles听

After workouts, I am definitely guilty of procrastinating my double, and I didn鈥檛 run again until about 5:30 p.m. My legs were heavy from getting after it a bit in the weight room, but they felt better throughout the run. It was a Netflix-and-chill type of the evening, which is pretty standard during marathon training鈥攍iving the dream!

Daily Total: 16.5 miles + Lifting

Saturday, September 7, 2019

听AM: Recovery Run – 9 miles + Yoga

When I don鈥檛 have a workout on Saturday, I usually try and make it a one run, recovery day. I don鈥檛 even look at my watch on these types of runs and just go as easy as I need to before my long run. I ran on the South Boulder Creek Trail and saw a lot of people I knew, which was fun. After the run, I did yoga and spentsome time rolling out with the Roll Recovery.

Daily Total: 9 miles + Yoga

Sunday – September 8, 2019

AM: Long Run – 20 miles

I met Evan around 8 a.m. for a 20 mile long run. In marathon training, I usually alternate between a normal long run and long run “workout” every other week. These听enhanced long runs incorporate different distances at marathon pace or faster, like last week’s that alternated 3 miles at marathon pace with mile repeats.听Today was just a standard run.

We ran on a 10k road loop, as it鈥檚 an easy place for me to put out fluids and practice fueling every 5k with SWORD. One thing I have done differently this build up is to run all of my non-track sessions and long runs on the roads to help better prepare for the pounding of 26.2 miles. I still do all of my easy runs on soft surface, but do the longer, more intense ones elsewhere. We took about 10 minutes to ease into things, then ran the remainder between 6:15鈥�6:25 pace, averaging around 6:20 for the 20 miles (about 40 seconds/mile slower than marathon pace). I only lost one water bottle of six in the bushes, so it was a successful day!

I came home, took an hour nap, and caught up with all of my athletes that raced today. Fall racing season is officially in full swing!

Daily Total: 20 miles

Weekly Total: 103 miles, 1 cross training session (swim), 2 gym sessions, 1 yoga session

The post 5 Weeks Out from Chicago: Lindsay Flanagan’s Marathon Training appeared first on 国产吃瓜黑料 Online.

Runners are connoisseurs of hills. We鈥檙e always on the lookout for the best combination of length, grade, surface and mystique to create effective and memorable workouts. PodiumRunner is gathering听听from top coaches and athletes around the country to serve as models for butt-kicking workouts on similar grades in your neighborhood.

Runner:听Lindsay Flanagan, 2:29 marathoner, 9^th听at the 2019 Boston Marathon

Hill:听Boston in Boulder
Length: 21 miles
Elevation Gain:听1,138 feet
Elevation Loss: 1,337 feet
Surface:听Dirt roads
The workout:听5 miles easy, 15 steady, 1 mile easy
Bonus credit:听Create medium-length routes on the same hilly course to run mid-week or on recovery weeks

One of the best ways to develop power and speed as a runner is to incorporate some quality hill work into your training each week. When I鈥檓 marathon training, one of my favorite ways to get in hill work is by doing hilly, “moderate” long runs and medium-long runs. Hill repeats can get a bit old after a while, and I find that hitting a hilly route at least one time per week can pay huge dividends come race day鈥攅ven if the course you will be racing on is flat. The best thing about hilly long runs is that you can perform them each week, or alternate weeks, and can switch up the type of effort you put in as well.

While training for Boston, I ran this route at least one time per week. The route starts with a 6-mile downhill segment鈥攜ou lose roughly 400 feet in the first 10km鈥攑erfect preparation for the first 10k of Boston, which is also a gradual downhill. The rest of the route meanders up and over the hilly dirt backroads near the Boulder Reservoir, and usually finishes with a 2-mile climb back to the start. For the 21-miler that ended lower than the start (just like Boston), I set out bottles and got picked up at the end, a rare occurrence.

When I completed this 21-mile workout, I kept the first 5 miles pretty relaxed, starting at 7:20s, and ending around 6:55/mile. The next 15 miles were just a controlled, steady effort. This simply meant putting in a quality effort, where I had to work a bit but was not overextending. The paces for this segment averaged between 6:15 down to 6:05 [roughly 20鈥�30 seconds slower than my marathon pace]. I ended with a mile easy at 7:30. I didn鈥檛 look at my watch during this run and let my body fall into a natural pace. When running hills, it is important to focus more on effort because the pace can fluctuate quite a bit.

This is just one example of the many runs I did on this route, and听I love it because it鈥檚 both challenging and enjoyable鈥攖hose mountain views are epic! I also like that you can add-on to this route very easily; the middle section is a 5 mile loop you can do various times. Here is another map of the route, returning back to the car after 18 miles.

The post My Favorite Hill: Boston in Boulder appeared first on 国产吃瓜黑料 Online.

Lindsay Flanagan, a 2:29 American marathoner who finished as the 3rd American woman at the 2017 Boston Marathon, is training for the 2019 Boston on April 15. Flanagan detailed her training for us from March 25鈥�31, three weeks out from Boston.

Based outside of Boulder, in Louisville CO, I鈥檝e been logging about 100鈥�110 miles since December to prepare for the 2019 Boston Marathon. This has, by far, been my most consistent block of training, and I鈥檓 really looking forward to toeing the starting line in two weeks. Logging more miles has meant spending more time on recovery. Some of my favorite recovery tools right now are the compression boots and the R8 & R3. I utilize these daily both before and after runs to make sure I鈥檓 ready to tackle my bigger sessions.

Monday, March 25

AM: Recovery Run – 7.5 miles. I took the morning run very easy, since I was coming off a 21-mile-long run on Sunday, where the last 5 miles were cut down (from 6:40 pace to marathon effort, about 5:40 pace). Monday mornings are always more of a 鈥榮huffle,鈥� which is a recovery concept my close friend and 2:26 marathoner taught me the importance of. Coming out of college, I had the mindset that every run needed to be a good effort, but those days are very much in the past, and I now look forward to my recovery strolls after harder workouts. I live right next to a trail that branches off in three different directions, two of which are flat and one that鈥檚 hilly; I stuck to the flat route this morning to give my legs a break.

PM: Easy Double – 5 miles. After the morning jog, I got in the Normatec Boots for an hour while answering emails and writing training plans for my athletes. I took a nap, watched some of the new Arrested Development episodes on Netflix, and met up with friends for an easy, conversational double run around 4:30 p.m.

Daily Total:听12.5 miles

Tuesday, March 26

AM: 95 minute Aerobic Run + 8 x 100m Strides – 13.5 miles. I got out the door for my run around 9 a.m. Since I mostly train alone, and am coached remotely by , I never really set an alarm and can sleep as long as I need to. I typically start my first run of the day between 9:00 鈥� 9:30 a.m. I鈥檝e been incorporating a lot more hilly runs into this Boston build-up and decided to go on the rolling trail near my house. I have gotten to the point, now, where I feel stronger on hilly routes, compared to flat ones鈥攕omething I never thought would happen! Aerobic runs are done at a normal, comfortable pace, between 6:40 and 7:10 pace, depending on how rolling the route is.

PM: 40 minute easy swim – 2,500 Yards.听I like to incorporate one cross training session a week even when I鈥檓 healthy, usually swimming or an ride. Fun fact: I swam for 10 years before I started running and even swam in high school. I鈥檝e found that swimming is a great way to loosen up my body and help me recover before hard workouts. Cross training while injured is awful, but, when healthy, I actually look forward to these relaxing sessions.

Daily Total: 13.5 miles plus swim

Wednesday, March 27

Workout: Fartlek-style repeats (alternating 2 minutes 鈥渙n鈥� with 1 minute easy float) – total of 27 听minutes for just about 5 miles, plus 3-mile warm up and cool down – 11 miles.

I woke up a bit earlier this morning to get my workout in before seeing the great Boulder-based PT Mark Plaatjes for some work. I decided to do my session on the Celestial Seasoning Tea House loop, an iconic Boulder workout location. I don鈥檛 typically do workouts here, as I usually choose more rolling routes, but I wanted to get my legs turning over a bit today鈥攕omething I could do more easily on the flat, 1k Tea Loop.

The 2-minute repeats were more on the controlled side (5:10鈥�5:15 pace), and the 1-minutes were an easy float rather than a jog (6:25鈥�6:35 pace). The average pace for the whole workout combined was 5:40 (including the on and off portions). My last marathon was 2:29.25, which is 5:41 pace. I definitely think I was ready to run faster that day, and my altitude-adjusted marathon effort has been 5:40 for this build up.

I really like fartleks where the recovery is a bit quicker, as they are great practice for managing fatigue in a marathon. I usually feel great for the first half of the repeats but then have to focus a bit more on the later ones to maintain the pace. The short, quick rest always catches up to you! I ran into fellow Boston Marathon runner who was finishing up a workout of her own, and we were able to link up for a nice cool down afterwards.

PM:听Easy Double – 6.5 miles.

After my PT appointment, a nap, and Normatec session, I went out for my double around 4 p.m. Then I hit the weight room afterwards for some strength work. I had the pleasure of working with the amazing performance specialists at this Boston buildup, who, through the use of sensors, were able to determine my weaker areas and created a personalized strength plan for me. It鈥檚 a mix of , , core, and and I鈥檝e really felt the difference in my runs.

Daily Total: 17.5 miles plus strength work

Thursday, March 28

AM: Recovery Run – 8 miles.听I met up with close friend and neighbor Neely Spence Gracey and Claudia Becque for an easy recovery jog. It鈥檚 always refreshing to meet up with friends on easy days and share miles over fun conversations. After the run, I went home and rolled out with my Roll Recovery R8 before doing some coaching work.

PM: Easy Double – 4.5 miles. I went out for an easy double around 4:30 p.m. I spent most of the afternoon finishing Good To Go, an awesome book by Christie Aschwanden that takes a deeper look at all the different recovery modalities on the market today. I鈥檓 also reading The Passion Paradox, by Brad Stulberg & Steve Magness, and Becoming,听by Michelle Obama, both of which I highly recommend!

Daily Total: 12.5 miles

Friday, March 29

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

I hit the rolling trail by my house again for an aerobic run and strides. Then, after finishing up, I went home and rolled out with my Roll Recovery R8 to freshen up my legs before my workout on Saturday.

笔惭:听Yoga. Having had some lower leg injuries in the past, and I鈥檝e found yoga to be incredibly beneficial in increasing my mobility and keeping me healthy. I like to incorporate 1鈥�2 easy yoga sessions into my training each week.

Daily Total: 13 miles plus yoga

Saturday, March 30

AM:听Workout: 45-second hill repeats, 5 mile tempo, 45 second hill repeats, plus 3-mile warm up and cool down听– 14 miles

The funny thing about Boulder is that it can be 70 degrees one day, and snow a foot the next. I woke up to a few inches of snow and was a bit worried I might have to change the location of my workout, which I was going to do at Davidson Mesa. Fortunately, while the trees and grass were covered with snow, the trail was completely clear. YES!

I did an easy 3 mile warm up jog, switched shoes and got started with the session that began with 4 x 45-second hill repeats at 10K race effort. Once I got to the top of the hill on my final repeat, I took 90 seconds rest and went straight into a tempo run on the Davidson Mesa trail. After the tempo, I took 2 minutes to get back down to the bottom of the hill and went straight into another round of 4 x 45-second hill repeats at 5k effort. I really like workouts like this one for Boston, where you fatigue your legs a bit with the hills, then go straight into a tempo with limited recovery.

PM: Gym Session& Hot Tub.

The same gym session as Wednesday鈥檚 strength work. I鈥檝e using this plan for about a month so far and will do the same routine twice a week on workout days.

I鈥檝e been reading a lot about heat acclimation lately and one of the best ways to acclimate is to get into a hot tub quickly after training. When I ran Boston in 2017, it was over 70 degrees, so I鈥檝e been doing some heat acclimation with the hot tub a few times a week. It might not be warm at all on race day, but I want to make sure I鈥檓 prepared for anything!

Daily Total: 14 miles plus strength work

Sunday, March 31

AM: Medium-Length Long Run Over Hills – 16 miles

I鈥檝e been alternating between two hilly long run locations. Today, I went with the dirt roads out in Dacono, CO. I like this location because it鈥檚 a grid with 4, 6, and 8 mile loop options鈥攚hich is great for putting fluids out ahead of time. I was able to link up with my sister Kaylee, a post-collegiate runner gearing up for a big spring of her own, for this one. Kaylee works during the week for Boulder based company , creators of the power pod I鈥檝e utilized this Boston build-up, so we usually try and link up for weekend runs. Long run days, even if they aren鈥檛 鈥榳orkouts,鈥� are always quality effort days and I鈥檝e come to embrace the tough, hilly long runs these past few months.

PM I spent the remainder of the day relaxing. After a nap, I did some light yoga in the afternoon, followed by an Epsom salt bath.

Daily Total: 16 miles

Total Mileage for Week: Right around 100 Miles

The post 3 Weeks Out: Lindsay Flanagan’s Marathon Training appeared first on 国产吃瓜黑料 Online.