Yet Another Attempt to Boston Qualification (YAAB)

  
By Ramana Katragadda - February 17, 2010

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San Diego Rock'n'Roll 2010 Marathon in
Ramana Katragadda at mile marker 23 during Carlsbad 2010 Marathon This page provides my training details for San Diego Rock'n'Roll 2010 Marathon targeted for Boston Marathon qualification of 3:30 hours finish time. I intend to train mostly within our housing complex for speed and ocasionally outside for hill workouts (click here too see the route). The six miles loop which I use for my long runs above 15 miles involves hilly course with less traffic light delays.
I use Garmin gear (405CX and Heart Rate Monitor) to monitor and post analyse my effort during the training.
Garmin 405CX GPS Device Garmin Heart Rate Monitor Garmin data transfer from device to PC Garmin charging clip for the device

San Diego Rock'n'Roll 2010 Elevation Chart
  Click here for turn by turn course map.
San Diego Rock and Roll 2010 Course Elevation
Click here for weekly mileage and accumulated miles. And, my nutrion details are here.

I adapted a training schedule from Runner's World.  Click here for Glossary of terms used in the training below. Further, I use Training Pace Calculator to check my progress.
     denotes a completed workout.
    ✓ denotes an incomplete workout.
    View Heart Rate under 'Garmin URL' represents workout performed on a Treadmill.
    View Run under 'Garmin URL' represents workout performed on a street.

Item Date Workout Pace Actual (Planned) Distance (Planned) Time Average - Max HR Calories Garmin URL
1. 02/18/2010 3x1 Mile CI
Recovery 2 minutes
Treadmill (Level 0)
7:14 3:63 00:30:00 168 - 185 251 View Heart Rate
2. 02/19/2010 2 miles GP
2–3 miles T
2 miles GP
Treadmill (Level 0)
8:00
7:38
8:00
7.00 00:56:30 157 - 179 457 View Heart Rate
3. 02/20/2010 45–60 minutes easy 8:31 5:36
Elev. 199
00:45:39 163 - 179 359 View Run
4. 02/21/2010 10 miles WH 9:01(8:45) 10:01
Elev. 765
01:30:23 158 - 179 598 View Run
5. 02/23/2010 4x1 mile C
Recovery 1.5 minutes
Treadmill (Level 0)
7:14 4:32 00:35:00 0 - 0 ~335 No HR Monitor
6. 02/24/2010 4 miles
4x100 S
Treadmill (Level 2)
8:34
No Strides
4:20 00:36:19 163 - 173 286 View Heart Rate
7. 02/25/2010 2 miles GP
2–3 miles T
2 miles G
Recovery 2 mins twice
Treadmill (Level 0)
8:00
7:38
8:00
7:26 01:01:01 165 - 177 486 View Heart Rate
8. 02/27/2010 45–60 minutes easy
Inside my home
~13:00(9:00) ~2 00:30:10 135 - 164 170 View Heart Rate
9. 02/28/2010 11 miles FF 8:48(8:45)
7:38(final 2)
11
Elev. 621
01:36:56 160 - 176 735 View Run
10. 03/02/2010 8–10 miles
including 6:00 TUT
9:34(8:00) 10
Elev. 750
01:35:04 156 - 172 663 View Run
11. 03/03/2010 4 miles
6x100 S
9:19(9:00)
No Strides
4
Elev. 426
00:37:20 151 - 165 268 View Run
12. 03/04/2010 2 miles GP
4 miles T
2 miles GP
8:00
9:00(7:38)
0:00(8:00)
4(8)
Elev. 473
00:35:55 154 - 169 256 View Run
13. 03/06/2010 45–60 minutes easy 9:10(9:00) 6.54
Elev. 351
01.00:00 159 - 172 455 View Run
14. 03/07/2010 12 9:24(9:00) 12:00
Elev. 1,157
01:52:55 154 - 168 792 View Run
15. 03/09/2010 8–10 miles
including 6:00 TUT
Treadmill (Level 0)
8:34(8:00) 10 01:25:26 155 - 163 623 View Heart Rate
16. 03/10/2010 4 miles
6x100 S
Treadmill (Level 2)
9:00
No Strides
4 00:36:56 150 - 157 267 View Heart Rate
17. 03/11/2010 2 miles GP
4 miles T
2 miles GP
Treadmill (Level 1)
8:00
7:38
8:00
8 01:03:10 161 - 170 490 View Heart Rate
18. 03/13/2010 45–60 minutes easy 9:10(9:00) 6.56
Elev. 456
01:00:08 159 - 173 457 View Run
19. 03/14/2010 13 miles FF 9:00(8:30)
7:38(final 2)
13
Elev. 834
01:56:56 156 - 170 839 View Run
20. 03/16/2010 2x3 miles T 8:03(7:38) 3
Elev. 159
00:24:09 160 - 171 186 View Run
21. 03/17/2010 4 miles
6x100 S
8:24
4 Strides
4
Elev. 388
00:33:390 158 - 176 238 View Run
22.✓ 03/18/2010 4x800 SI
4x400 SI
3:44(3:27) 2x800 SI
Leg Pain
00:07:28 156 - 170 54 View Run
23. 03/20/2010 5-K Race 7:56 3
Elev. 88
00:23:49 161 - 171 186 View Run
24. 03/21/2010 12 miles 9:42(9:00) 12
Elev. 861
01:56:27 155 - 170 793 View Run
25. 03/23/2010 10 miles
including 8:00 TUT
8:45 (8:00) 10
Elev. 519
01:27:37 157 - 168 649 View Run
26. 03/24/2010 4 miles
6x100 S
8:45(9:00)
6 Strides
4
Elev. 109
No Strides
00:35:01 151 - 160 253 View Run
27. 03/25/2010 3 miles GP
3–4x800 C
3 miles T
7:52(8:00)
3:35(3:27)
8:27(7:38)
Total:
8.58
Elev. 467
Total:
01:13:21
148 - 167 Total: 359 View Run 1
View Run 2
View Run 3
28. 03/27/2010 45–60 minutes easy 8:46(9:00) 6.84
Elev. 393
01:00:00 159 - 167 450 View Run
29. 03/28/2010 14 miles 9:12(8:30) 14
Elev. 484
02:08:51 155 - 164 908 View Run
30. 03/30/2010 10 miles
including 8:00 TUT
8:52 (8:30) 10
Elev 568
01:28:40 158 - 169 653 View Run
31. 03/31/2010 4 miles
6x100 S
10:00(9:00)
6 Strides
4
Elev 692
00:40:01 149 - 163 273 View Run
32. 04/01/2010 3 miles GP
3–4x800 C
3 miles T
7:59(8:00)
3:35(3:27)
8:21(7:38)
Total:8.52
Elev. 2,022
Total:
01:13:24
147 - 170 Total: 530 View Run 1
View Run 2
View Run 3
33. 04/03/2010 45–60 minutes easy 9:03(9:00) 5:03
Elev. 210
00:45:53 151 - 166 329 View Run
34. 04/04/2010 4 miles 9:07(9:00) 3:84
Elev. 195
00:35:05 157 - 167 252 View Run
35. 04/05/2010 16 miles FF 8:36(8:30)
8:36(7:38)(final 2)
16
Elev. 756
02:23:01 155 - 169 1,002 View Run
36. 04/07/2010 2x1 mile C
4x800 SI
2x1 mile C
8:26(7:14)
0.00(3:27)
0.00(7:14)
1.41
Elev. 15
00:11:51 154 - 170 84 View Run
37. 04/08/2010 4 miles
6x100 S
8:05(9:00)
No Strides
4
Elev. 138
00:32:23 159 - 169 213 View Run
38. 04/10/2010 45–60 minutes easy 8:45(9:00) 6.86
Elev. 375
01:00:00 156 - 166 444 View Run
39. 04/11/2010 18 miles 9:59(9:00) 18
Elev. 1,359
02:59:50 152 - 172 1,027 View Run
40. 04/15/2010 4 miles
6x100 S
8:36(9:00)
No Strides
4
Elev. 183
00:34:32 153 - 166 245 View Run
41. 04/17/2010 45–60 minutes easy 8:44(9:00) 6.87
Elev. 270
01:00:00 157 - 170 444 View Run
42. 04/18/2010 20 miles 9:46(9:00) 20
Elev. 1,195
03:15:28 153 - 162 1,216 View Run
43. 04/21/2010 8 miles 7:53(7:38) 5x1Mile
Treadmill (Level 1)
00:44:00 0 - 0 300 No HR Monitor
44. 04/22/2010 4x800 SI
4x400 SI
3:27
1:42
5
Treadmill (Level 1)
00:45:59 144 - 166 299 View Heart Rate
45. 04/24/2010 3 Miles 8:25(9:00) 3
Elev. 157
00:25:15 155 - 170 182 View Run
46.✓ 04/25/2010 La Jolla Half Marathon 8:37(8:00) 13.1
Elev. 975
01:52:46 165 - 178 869 View Run
47. 04/27/2010 10–12 miles
including 10:00 TUT
9:09(9:00) 1.14
Elev. 142
00:10:26 146 - 177 65 View Run
48. 04/28/2010 4 miles
6 Strides
9:00
No Strides
11
Treadmill (Level 1)
01:40:35 145 - 161 575 View Heart Rate
49. 04/29/2010 3 miles GP
6–8x800 C
3 miles T
8:00(8:00)
3:37
7:38
4
Treadmill (Level 1)
00:35:55 151 - 165 254 View Heart Rate
50. 05/01/2010 45–60 minutes easy 9:14(9:00) 6.49
Elev. 341
01:00:00 155 - 171 437 View Run
51. 05/02/2010 20 miles FF 9:13(8:30)
7:38(final 2)
20
Elev. 1,035
03:04:37 154 - 168 1,244 View Run
52. 05/04/2010 10–12 miles
including 10:00 TUT
9:12(8:00) 12
Elev. 768
01:50:29 158 - 169 804 View Run
53. 05/07/2010 3 miles GP
6–8x800 C
3 miles T
7:58(8:00)
3:37
7:38
3
Elev. 79
2
Elev. 108
00:43:00 147 - 174 326 View Run
View Run
54. 05/08/2010 45–60 minutes easy 9:13(9:00) 6.50
Elev. 415
01:00:00 147 - 160 407 View Run
55. 05/09/2010 22 miles 10:30(8:30) 22
Elev. 1,702
03:51:00 147 - 160 1,186 View Run
56. 05/13/2010 8–10 miles
including 6:00 TUT
Treadmill (Level 1)
9:30(8:00) 4 00:38:00 0 - 0 300 No HR Monitor
57. 05/14/2010 4 miles
6x100 S
8:50(9:00) 6
No Strides
00:53:00 0 - 0 450 No HR Monitor
58. 05/15/2010 45–60 minutes easy 8:57(9:00) 6.12
Elev. 725
00:54:30 158 - 171 411 View Run
59. 05/16/2010 20 miles WH 10:13(8:30) 20
Elev. 1,165
03:24:28 150 - 170 1,119 View Run
60. 05/19/2010 8–10 miles
including 6:00 TUT
9:29(8:00) 10
Elev. 1,196
01:34:50 146 - 163 394 View Run
61. 05/20/2010 4 miles
6x100 S
8:43(9:00)
6 Strides
4
No Strides
00:34:54 153 - 165 254 View Run
62. 05/22/2010 45–60 minutes easy 8:51(9:00) 6.77
Elev. 419
01:00:00 159 - 171 411 View Run
63. 05/23/2010 13 miles FF 9:23(8:30)
(7:38(final 2))
13
Elev. 1,145
02:02:04 156 - 169 848 View Run
64. 05/25/2010 4x400 SI
2x800 C
4x400 SI
1:42
3:37
1:42
0 0 0 - 0 0 View
65. 05/26/2010 4 miles
6x100 S
9:00
6 Strides
0 0 0 - 0 0 View
66. 05/27/2010 2 miles T
2x800 C
2x400 SI
7:38
3:27
1:42
0 0 0 - 0 0 View
67. 05/29/2010 5 miles 8:30 0 0 0 - 0 0 View
68. 05/30/2010 60–75 minutes run 8:30
7:38(final 2)
0 0 0 - 0 0 View
69. 06/01/2010 2 miles T
2x800 C
2x400 SI
7:38
3:27
1:42
0 0 0 - 0 0 View
70. 06/02/2010 3 miles easy 4x100 S 9:00
4 Strides
0 0 0 - 0 0 View
71. 06/03/2010 4x400 SI 1:42 0 0 0 - 0 0 View
72. 06/05/2010 3-mile jog 8:00 0 0 0 - 0 0 View
73. 06/06/2010 Marathon 0 0 0 0 - 0 0 View

Glossary

Cruise Intervals
(C or CI)
run 1 mile in 7:14 minutes and 800 meters in 3:37 minutes
Easy Runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still burn about 100 calories for every mile that you run.
FF means "Fast Finish" (do tempo pace for the final 15 minutes of a long run)
Goal Pace(GP) Your per-mile goal marathon pace.
Long Runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for this one. You'll have time to talk about anything that comes up.
"FF" means "Fast Finish" (do tempo pace for the final 15 minutes of the run)
"WH" means "With Hills" (do part of your long run over a hilly or undulating course)
Speed Intervals
(SI)
run 800 meters in 3:27 minutes and 400 meters in 1:42 minutes
Strides(S) Gradual, smooth accelerations over 100 meters (straightaway on a track), running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.
Tempo Runs(T) For 8:00 minute Marathon Goal Pace, (MGP) (3:29:45), run 1 mile in 7:38 minutes
Total Uphill Time
(TUT)
The total number of minutes you spend running semivigorously up inclines--could be repeats up the same hill or total uphill time over a hilly loop.
Warmup/Cooldown Run 15 minutes easy followed by 4x100m strides before each Tuesday/Thursday session, and 15 minutes easy at the end.
WH means "With Hills" (do part of your long run over a hilly or undulating course)
Race Day Rules Start slowly, force yourself to hold back--run the first mile 15-20 seconds slower than goal pace. You know the drill. Moreover, "Have a goal time for each 5-mile split and hit it," advises coach Bob Williams. "This will ensure that you reach your finish goal time."

Marathon Course Turn by Turn

STARTOn 6th Avenue at Palm Street
0.8Right at University Avenue
1.8Right at Park Blvd (southbound side only)
2.7Right on Village Place
3.1Right on El Prado
3.2Left at Plaza de Panama (east side of road), becomes Pan American Road East.
3.4Right on Pan American Road West (in front of International
3.5Right on Pan American Plaza (parking lot)
3.5Broad U-turn at San Diego Air & Space Museum and North on Pan American Plaza (parking lot)
4.1Right on President.s Way
4.3Right on Park Blvd (southbound side only)
4.9Right at B Street
5.0Left at 11th Avenue
5.3Right at G Street.
5.3Left at 10th Ave.
5.7Right on K Street through Park at the Park (PETCO Park).
5.8Right at 7th Avenue
5.9Left at J Street.
6.0Right at 5th Avenue
6.2Left at Market Street. Whole road.
6.6Right at Harbor Drive, northbound side.
7.1Harbor Drive splits, continue on southbound side (1200 block)
7.3U-turn on Harbor Drive, proceed south on southbound side
7.6Left on Broadway. East bound side.
7.9Cross State Street, move to westbound side of Broadway.
8.5Left at 10th Avenue
8.8Cross Ash Street onto southbound side of the 163 running north. 163 will be coned with marathoners on right and half marathoners on left. Downtown completely clear of marathoners by 10am and open to traffic no later than 10:30am.
12.5Exit 163 via 163 southbound Friars Road offramp; turn west into westbound number 1 & 2 lanes. Southbound Ulrich Street remains open for local access to westboundand eastbound Friars Road. 163 completely open by noon.
12.6North lane of westbound Friars Road (including bike lane) remains open for local one-way traffic to Colusa Drive.
14.3Past Colusa Street. Marathoners stay on right side of Friars Road (north side . whole road). Half-marathons continue to stay on left side of Friars Road (south side).
14.5Right onto Napa Street using northbound side of road.
14.7Merge onto Morena Blvd (northbound side). Access lane provided on far right side from Linda Vista Road to Napier.
15.7Merge onto West Morena Blvd, merge to left side, southbound side.
16.3Right at Milton Street, whole road.
16.4Left at Denver Street, whole road. At Jellett, move runners to right hand side.
16.9Left at Clairemont Drive using one westbound lane (south/middle lane only). Allows one lane of regular westbound traffic. Allows traffic to access north- or southbound 5 freeway. Create 2-way traffic on eastbound Clairemont Drive bridge, allowing egress from Hilton/Relay Transition Zone to southbound 5. Also allows northbound 5 traffic to exit at Clairemont Road and go west to Hilton/Relay Transition Zone. Changed from 2009 course.
17.2Right turn on N. Mission Bay Drive. North Mission Bay Drive closed to all traffic from Clairemont Drive to I-5 south onramp.
17.3Runners move to left (bay) side of road to allow egress to Golf Course and mobile home park.
18.1Left turn on De Anza Road. Stay on left side of road.
18.2Left turn onto concrete bike trail along Mission Bay.
19.9Pass by De Anza boat ramp. No ramp access.
20.1Follow bike trail along waterfront south past Hilton San Diego Resort
20.4Exit bike trail to E. Mission Bay Drive south of the Hilton San Diego Resort.
21Right turn onto Fiesta Island Road
21-25.7Loop around Fiesta Island
25.8Exit Fiesta Island, right turn onto Promenade (concrete sidewalk) along the shore of Mission Bay.
26.2Continue on paved bike path into Rose Marie Starns South Shores parking lot, finish on north end of lot.


Weekly mileage and accumulated miles

WeekWeek EndingTotal MilesAccumulated Miles
1.02/21/201026.0026.00
2.02/28/201028.7854.78
3.03/07/201036.5491.32
4.03/14/201041.56132.88
5.03/21/201022.00154.89
6.03/28/201043.44198.33
7.04/04/201031.39229.72
8.04/11/201046.27275.99
9.04/18/201030.87306.86
10.04/25/201026.10332.96
11.05/02/201042.63375.59
12.05/09/201045.50421.09
13.05/16/201036.12457.21
14.05/23/201033.77490.98
15.05/30/201000
16.06/06/201000


Nutrition

  • Two glasses of water prior to the run and 12 ounces of Gatorade every 6 miles.
  • One Protein Shake soon after finishing the run.
  • One slice of Wheat bread or a bagel, a bowl filled with broccoli heads and baby carrots, one glass of pomegranate juice for breakfast.
  • One bottle of water and green tea prior to lunch.
  • A nan (Indian bread) and rice with potato curry for lunch.
  • Green tea and a bottle of water after lunch.
  • Plenty of brown rice mixed with curry and a glass of red wine for supper on the running day.
  • Two Boca Burgers with Lettuce, Tomato, Onion and a glass of red wine on the rest day.


My Running Track


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