2017 New York City Marathon – Week 7

2017 NYCM Infographic - Week 7

Five workouts this week: a threshold pace run, two medium runs, a general aerobic workout, and a long run!  Coupled with the weather, it was too much for me.  I hate it when a good week is followed by a bad one.

Training Schedule
August 13th – August 19th

Sunday: Recovery Run, 6 miles (AM) + Recovery Run. 4 miles (PM).
Monday: Lactate Threshold Run. 11 miles w/5 miles @ 15K to half marathon pace.
Tuesday: Medium-long Run. 15 miles.
Wednesday: Recovery Run. 7 miles.
Thursday: Medium-long Run. 13 miles.
Friday: General Aerobic Run + Speed. 8 miles w/10x100m strides.
Saturday: Long Run. 20 miles.

Mileage Total: ~84 Miles

Notes. I cut Thursday’s medium run and Friday’s general aerobic runs short due to fatigue. And the paces for all of the workouts were slower than desired due to heat.

Goal. Complete the mileage.  Outcome: Fail!  But, I managed to hit 80 miles for the week, which is still pretty good.

Workout Details

Lactate Threshold Run. 11 miles w/5 miles @ 15K to half marathon pace [Log Details].

My legs felt strong but last Saturday’s long run left me drained.

Four Mile Run Trail east of Shirlington re-opened recently so I decided to run my threshold run on that section and then head south on the Mount Vernon Trail.  During the first mile or two, my legs felt strong.  But, they quickly showed signs of strain.  At the turn-around point, I really wanted to stop but I wanted a true reflection of this day’s effort more.  I slowed down a little but not by much.  I finally ran out of energy during the last mile.  I felt a little woozy during the cool-down.  I ventured to a nearby park that I’ve passed dozens of times over the years and found a water fountain!

Fort Barnard Park - 08142017

Fort Barnard Park – 08142017

5 miles @ 15K to half marathon pace segment=8:13.  Overall pace=9:03.

Medium-long Run. 15 miles. [Log Details].

The last time I ran this route, I managed to salvage the run and give myself confidence.  I wasn’t so lucky this time.

When I woke up, I absolutely positively didn’t want to run.  I forced myself out the door and three miles in, I felt better.  At Gravelly Point, I played leap frog with another runner which led to me running a little harder than I wanted.  I stopped at the fountain near Roosevelt Island and realized sweat was streaming from my visor.  By then, it was also starting to rain a little.  I had a hard time pulling the hills on the Custis Trail.  At the Nelson Street water fountain, I actually sat down!  I thought about exit strategies, “Are there Metro stops or bus routes that would take me home?”  I sat down again at the W&OD Trail hook-up.  Utterly deflated, I thought, “What good is this doing me?”  I trudged along, though, and completed the workout.

Overall pace=9:38.

Medium-long Run. 13 miles 10.5 miles. [Log Details].

It’s amazing I even started this run, so it’s no surprise that I cut it short.

The run was pretty bad from the first steps.  My body felt depleted and sore from Tuesday’s workout and I hadn’t slept well the night before.  I decided to do an out-and-back on the W&OD Trail so I could turnaround whenever I wanted.  I made it out a little over six miles before heading back towards home.  I started dousing my head with cool water.  Feeling the warmed water seep down my back reminded me of this year’s Boston Marathon and it was somehow comforting.  During a stop in Bon Air Park, I hung onto a railing and focused on a small stream.  I was miserable.  After another mile or so, I called it quits.

Overall pace=9:22.

Bon Air Park Psyche Stone - 08172017

Bon Air Park Psyche Stone – 08172017

General Aerobic Run + Speed. 8 miles 6 miles w/10x100m strides [Log Details].

Some days, you have to cut your losses and think about salvaging future workouts.

I woke up feeling slightly better than the day before but in no way wanting to run “hard”.  What a disappointing week!  A mile into the run, I asked myself what it would take to salvage this training week for me.  I responded, “Running 80 miles” and after some math set out to run 6 easy miles before attempting a 20 miler the next day.  The first few strides were terribly stiff, but after a few under my belt, they felt better.  I almost felt like a runner again!

Overall pace=10:16.

 

 

 

 

 

Long Run. 20 miles [Log Details, Part 1/Log Details, Part 2].

“Discipline”.

Deflated by the week, as I left my house, I reminded myself, “This is what you do for fun.”  I kept the thought that I’m choosing whether to make this run tolerable or miserable in my head for the first six miles.  To keep the pace easy, my mantra was, “No sweat,” meaning I wanted to run so easy that I wasn’t even sweating.  But, I reduced that to, “Discipline.”  I get so excited to run fast too early in my longer runs.  Holding back was great practice for me.  Along the way, I drenched myself at every drinking fountain on my route, sought shade, and ate a Crank Sport e-Gel.  Based on how this week went, I was shocked that I finished this run.

Overall pace=9:44.

Big Orange Mushroom - 08132017

Big Orange Mushroom – 08132017

Health

Injuries.  Nothing was screaming at me, but I had a lot of general muscle fatigue.  My quadriceps were killing me this morning!

Sleep.  Despite being absolutely exhausted each day, I didn’t get a lot of sleep at night.  I was staying up late watching news and falling asleep with the television on, which led to me waking up in the middle of the night.

Weight. I barely finished this week’s workouts before 9am, which meant I was eating a heavy snack instead of a full breakfast most days.  Between the calorie deficit and dehydration, I lost a couple of pounds.

Weather

After a respite last week, the heat and humidity returned.  Morning temperatures were in the mid-70s with similar dew points.  It rained a little during my run on Tuesday.  It didn’t cool the region down, though.  It was hotter and soupier by the end of the week.

Racing Schedule

Next race: 2017 Dulles Day on the Runway 10K on Saturday, September 23rd. (My Complete Racing Schedule.)

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Training Supplement – August 15, 2017

Training Supplement Banner - 081517

With all the sweating I’m doing due to heat, high mileage, and doubles; I sought out products to control the funky smells.  Lots of construction in my neighborhood and broken water fountains on the trails.  My iPod got stuck on “24K Magic” during a 10 miler.  I found a caffeine drink that I like and tried my new FlipBelt.

Clothing & Gear

Sport WipesHyperGo After Sport Wipes.  Running two-a-days, I thought these wipes that I received in a Stribebox a while ago might save me a shower.  It’s a good size towelette – 12″ x 12″ and fragrance-free.  A few hours after I used it, I took a good sniff of my arm and I didn’t stink!

DetergentsSweatX Sport Detergent.  I tried this product a while ago but I tried it again thinking maybe the funk was in my clothes.  I used it for a small load – maybe 3 days of running clothes and a towel – and they can out smelling okay.  Again, I just didn’t think the results are different than regular detergent.

SoapLe Labo Fragrances.  These next two products aren’t running-related, but I wanted to smell better after my runs.  I took this soap home after my stay at the Fairmont Hotel for the 2017 Boston Marathon.

 

Le Labo

Le Labo

LotionZents.  I stayed at a day spa two summers ago.  One of the products I bought and continued to use was this location in the Sun fragrance.  I went a step further this week and bought the body oil.

Belts.  FlipBelt.  I’ve been reluctant to use this belt during the summer because the fabric seemed a little heavy.  But, the Velcro on my armbands are starting to go.  The belt is one long sleeve with four openings. My phone and cards fit perfectly.

FlipBelt Classic

FlipBelt Classic

When I started my run, I hadn’t flipped the belt inside-out.  Mid-way through, I noticed my items had slipped through one of the holes!  So, flipping it is important.

(My Complete Clothes & Gear Page.)

Nutrition & Hydration 

Caffeine.  Heka Energy Drink.  I added this caffeinated product to my water for last week’s long run and yesterday’s tempo run for an extra kick.  I got the samples in a Stridebox and drank the Twisted Orange flavor.  I definitely felt the effects of the caffeine maybe 15-20 minutes after drinking it and think it helped my run.  As someone who is sensitive to caffeine, I had to be careful about how much I put in my small handheld.  Each packet has 160mg of caffeine and should be mixed in 16 oz. of water.  It only has 15 calories, so it didn’t help fuel my run, but I see myself using this product again.

Routes

Construction.  During my long run last Saturday, I noticed Four Mile Run Trail between Glebe Road and Route 1 re-opened!

I surveyed the new landscape and really didn’t notice an significant differences.  The trail does seem slightly wider, though.

There has been a lot of construction in my neighborhood.  So far, the sidewalks have remained in tack but one some days, I’m having to be extra cautious.  These shots were all taken on the same day in the one mile stretch heading east on Columbia Pike from the W&OD Trail.

Columbia Pike Mile of Construction - 08112017

Water Fountains.  The water fountain in Crystal City has been broken for a while.  During yesterday’s run, tI was disappointed to find the fountain at the start of the W&OD trail in Shirlington was also broken.  Luckily, I ventured off the street and found a fountain at Fort Barnard Park.  I pass this park dozens of times and never thought to check.

Fort Barnard Park - 08142017

Fort Barnard Park – 08142017

Media & Motivation

Music. “24K Magic,” by Bruno Mars.  My iPod got stuck on this song during a training run last week.  I listened to this song non-stop for a good 30-45 minutes.

(My “Songs of the Week” playlist on Spotify.)

Podcasts.  “Episode 395: Skid Row Marathon,” from Marathon Talk.  This was a good interview in that it left me wanting to know more about these runners on “skid row” in Los Angeles.  The documentary is about a judge who attempts to give them a second chance through running.

Nick Symmonds – Our Filthy, Dirty Sport: Time to Make a Change,” from RunnersConnect.  Nick Symmonds has been doing the rounds.  He’s been on the Marathon Talk and Runner’s World podcasts recently.  He talked a lot about RunGum, which I didn’t particularly like when I tried it but he convinced me that it probably is a better vehicle for getting caffeine than coffee.

Running with Power: How Heart Rate Zones Will Become a Thing of the Past – Jamie Williamson,” from RunnersConnect.  This is the second podcast I’ve listened to about power meters.  This one is called Stride.  While I understood just about every word, I still have no idea how useful these might be for runners.

Magazines.  “Fall Shoe Guide”, Runner’s World.  In the September issue, I was intrigued to see there was a new version of the Brooks Ghost 10.  But, when I read that one tester thought it felt heavier to some, I knew I should stick with the Mizuno Wave Rider as my primary trainer for this marathon cycle.

NewsIAAF World Championships – London 2017.  I have to admit, the only race I watched was the women’s 5K on Sunday.  But, I was happy for Amy Cragg’s bronze medal in the marathon (and through about how she gave me my medal at the 2016 New York City Marathon) and Jenny Simpson’s silver in the 1500m.  But, I was also sad for Matthew Centrowitz going out in the preliminary rounds for the 1500m.

Motivation.  “The only person you are destined to become is the person you decide to be.” –Ralph Waldo Emerson.

I want to be the runner I was when I set my marathon PR.  Unfortunately, I don’t remember her very well.  Thanks to my training log, I know the paces she ran and I’m closing in on them.

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2017 New York City Marathon – Week 6

2017 NYCM Infographic - Week 6

A cut-back week but I ran my workouts hard.  In fact, for the mileage, I ran faster than I have in weeks!  Looking ahead, I’m actually excited about doing a threshold run in two days.

Training Schedule
August 6th – August 12th

Sunday: Recovery Run. 7 miles.
Monday: General Aerobic Run + Speed. 10 miles w/10x100m strides.
Tuesday: Medium-long Run. 13 miles.
Wednesday: Recovery Run. 6 miles.
Thursday: General Aerobic Run. 10 miles.
Friday: Recovery Run. 6 miles.
Saturday: Long Run. 16 miles.

Mileage Total: ~68 Miles

Notes.  I followed the schedule without adaptation.

Goal.  Go for sub-8:30 pace for Tuesday’s medium run and Sunday’s long run. Outcome: Failure? Today’s long run was 8:30 pace (but with a lot of rests) and my goal was “sub-8:30”.

Workout Details

General Aerobic Run + Speed. 10 miles w/10x100m strides [Log Details].

Neither rain nor broken iPod could stop me today.

There was a steady rain at the start of this run but after a mile or so, it was pouring!  I decided rain isn’t that different than sweat and just kept running.  I was listened to “24K Magic,” by Bruno Mars to get me motivated.  After a few plays, I tried to change the song but my iPod Shuffle was unresponsive!  So much for lamenting the demise of the iPod!  On the Custis Trail, at the Nelson Street water fountain, I finally took my earbuds out.  Without music, I listened to my foot falls.  I didn’t realize how much my feet scrap the ground when I run.  I also enjoyed the sounds of the rushing water from Four Mile Run during the strides.

Overall pace=8:44.

Medium-long Run. 13 miles [Log Details].

I beat my pace goal by one second!

I wanted to attack this workout so I ran harder than usual from the start.  I worried that I might have gone out too hard on my way to the hilly Custis Trail.  I stopped for water 4 miles in and felt fantastic after the break.  I tore up the trail and when I reached a puddle that resulted from yesterday’s rain, I ran through it rather than tip-toeing around it.  I stopped for water again on the Mount Vernon Trail next to Roosevelt Island.  I did some math and told myself.  “Just 4 more miles of hard running”.   It was a bit too much and I stopped for a breather in Gravelly Point.

Gravelly Point - 08082017

Gravelly Point – 08082017

I stopped at the water fountain in Crystal City, but it still wasn’t functioning.  I pressed on and monitored my pace as I hit the long uphill home.  When I finished, I bent over and fought the urge to throw up.

Overall pace=8:29.

General Aerobic Run. 10 miles [Log Details].

I didn’t have a bad run, but it wasn’t as good as I’d hoped.

I had a few beers with dinner the night before.  I woke up feeling slightly hung-over but I managed to get out the door.  I struggled during the first few miles.  I didn’t feel particularly bad but my body just felt “off”.  I reached the Custis Trail and stopped for water at the fountain near Nelson Street.  I drank as much as my stomach would tolerate and then continued on.  And, a few miles later, I felt much better.  At the junction for the W&OD Trail, I also drank until it felt my stomach would burst.  By that point, I actually felt well and I ran pretty hard until the finish.

Overall pace=8:48.

Long Run. 16 miles [Log Details].

Post Run Stuff - 08122017

Post Run Stuff – 08122017

I’m not sure I could have ran any harder.  I finished feeling completely exhausted and treated myself to the splash fountain in my neighborhood.

The weather had been tolerable earlier in the week but the humidity returned this morning.  I did some math before the run was thought I’d need to run 8:45 pace on the way out and 8:15 on the way back to reach my ace goal.

I was running harder than I would have liked to come close to that pace.  I fueled with Heka Energy Drink and felt the caffeine rush about 6 miles into the run.  Soon thereafter, my armband almost fell off, so I had to hold it for the rest of the run which was annoying.  Running through Falls Church, I saw a woman ahead spread her arms open and realized it was one of my Ragnar teammates!  We hugged and exchanged a few words.  Less than a mile down the road, I headed back towards home and tried to find a faster gear.  I was speeding along until the 10 mile mark when I started feeling queasy.  At the 14.5 mile mark, I stopped.  Sweat was just streaming off my body.  But, I finished the last mile and cool-down fairly strong.

Overall pace=8:30.

Health

Injuries.  My feet were killing me after my long run last Saturday.  I used The Stick on my feet and calves almost non-stop for the next 24 hours.  They were still tender on Sunday and Monday but not as painful.  Most importantly, though, my piriformis pain seems to have gone away!  Although my chiropractor suggested a maintenance level of treatment, I’m proclaiming myself healed!

Sleep.  I slept well early in the week.  I forced myself to go to bed by 10/10:30pm, which should have resulted in 7-8 hours of sleep.  But even with this practice, by the end of the week, I wanted an hour or two of extra sleep each morning.  I was a little concerned that I wasn’t recovering enough.

Weight.  My weight was pretty stable this week.

Weather

Conditions were mild early in the week.  It rained on Tuesday and I got completely drenched during my run!  On Wednesday, the air was still wet which made it feel pretty steamy.  Summer crept back into the region and the humidity returned today for my long run.

Racing Schedule

Future races.  I entered the lottery for the Tokyo Marathon.  I also have my eye on a few ultra-marathons and two stage races for 2018.

Next race: 2017 Dulles Day on the Runway 10K on Saturday, September 23rd. (My Complete Racing Schedule.)

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2017 New York City Marathon – Week 5

2017 NYCM Infographic - Week 5

I ran 78 miles that included a two-a-day, threshold run, two medium runs, and a long run with some miles at marathon race pace!  And, I didn’t sleep well this week so it was rough at times.  But, I did it!  And, in the process, I convinced myself that I can run harder than I have been.

Training Schedule
July 30th – August 5th

Sunday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Monday: Lactate Threshold Run. 10 miles w/4 miles @ 15K to half marathon race pace.
Tuesday: Medium-long Run. 15 miles.
Wednesday: Recovery Run. 6 miles.
Thursday: Medium-long Run. 13 miles.
Friday: Recovery Run. 6 miles.
Saturday: Marathon-pace Run. 18 miles w/10 miles @ marathon race pace.

Mileage Total: ~78 Miles

Notes. While I didn’t write about it below since I don’t count recovery runs as workouts, I ran my first double this week.  I ran them very easy and explored my neighborhood.

Farmers Market - 07302017

Farmers Market – 07302017

Goal.  Complete this week’s mileage.  Outcome: Success!  I didn’t quite hit my paces but I got the miles in.

Workout Details

Lactate Threshold Run. 10 miles w/4 miles @ 15K to half marathon race pace [Log Details].

Based on my last threshold run, I knew I had lost confidence in my speed.  After a warm-up to the Mount Vernon Trail, I rested for just a minute.  I took a deep breath, told myself, “You can do this!”, and then headed south from the airport for an out-and-back.  I stayed around 8:00 pace for the first two miles.  The terrain was a bit uphill on the way back but I wasn’t fading.  In fact, I was going faster!  I was breathing hard by the end but I wasn’t exhausted.  I definitely felt more confident in my ability to run hard after this workout.

Splits=8:00, 7:54, 7:49, 7:35.  4 miles @ 15K to half marathon pace segment=7:50 pace.

Medium-long Run. 15 miles [Log Details].

I felt terrible during the first few miles of this run.  I was running 9:45 pace and it felt like a struggle.  I thought, “This run was going to be disappointing, so I might as well take some pictures.”

Gravelly Point - 08012017

Gravelly Point – 08012017

Merchant Marine Memorial - 08012017

Merchant Marine Memorial – 08012017

During one stop, I noticed I forgot to stop my watch.  Perfect.  When I restarted, I noticed my Garmin was frozen.  Even better!  A mile or so down the road, I was running a little better.  At Roosevelt Island, I reset my watch and ran with a better attitude.  Maybe this run could be salvaged.  On the W&OD Trail, I was running great!  I told myself, “You have to stop telling yourself what you can’t do.”  I was physically and emotionally exhausted after the run but so proud about how I finished it.

Overall pace=9:05.

Medium-long Run. 13 miles [Log Details].

I felt pretty good out the door and had a lot more confidence in my ability to run well.  The first two miles of the course I chose was uphill to the Custis Trail.  I started running slightly harder – around 8:20 pace when I got there.  I stopped for water near Roosevelt Island and mentally prepared to run closer to marathon pace.  I started feeling tired around Humpback Bridge but I kept the pace up.   I actually overtook a biker on an uphill!  In Crystal City, I stopped at the water fountain even though I suspected it was still broken and drank from my handheld.  I ran hard for the final half mile or so, and then ran a fairly slow cool-down.

Overall pace=8:32.

Marathon-pace Run. 18 miles w/10 miles @ marathon race pace [Log Details].

Marathon training means getting out the door when you don’t want to.  And, I didn’t want to run today.  But, after having coffee and oatmeal (something I haven’t had pre-run before), I headed out the door.  Since I felt so terrible, I ran very easy.  I didn’t program my Garmin right and I ended the warm-up earlier than expected.  At the water fountain on the Custis Trail at Nelson Street, I drank and ate a Crank Sport e-Gel and started my 2016 New York City Marathon playlist starting with “Empire State of Mind.”  I still felt awful, but I said to myself, “You’re out here already.  You can either be miserable, or try to crush this workout.”  The last two miles were into the wind, which was gusting around 25 mph.  I ran as hard as I could put my pace was fading.  I ran very slow into the wind and uphill during the cool-down.  My feet were killing me!  I couldn’t be happier with how I ran today.

Marathon-pace segment=8:12.  Overall pace=8:51.

Health

Sleep.  It was a terrible week for sleep.  I stayed up late working on Sunday night and it was all downhill from there.  By Tuesday night, I was wiped.  I slept from 9pm until 6am the next morning!  By Wednesday, I realized I can’t work late and train hard for a marathon.  I got a bit more sleep after that but couldn’t wait for the weekend to truly catch up on rest.

Injuries.  I haven’t seen my chiropractor since late June but my hip pain has mostly been fine.  It felt a little sore during my commute home on Thursday.  My feet were killing me during my long run today.  I’m afraid I might have plantar fasciitis.

Weight.  How am I running close to 80 miles a week and gaining weight?  Pizza.  I’ve been craving carbs so much this week that I’ve pizza for dinner twice and lunch once.

Weather

Last weekend’s rain led to morning temperatures in the mid-60s with low humidity on Sunday and Monday.  Then, conditions returned to normal and stayed in the mid-70 degree range with humidity around mid-80 percent.  It was windy today.

Racing Schedule

Future races.  I made my transportation and baggage selections for the 2017 New York City Marathon this week.  I’ll take a 5:30am ferry to Staten Island for the start of the race and get a poncho after finishing in Central Park.

Next race: 2017 Dulles Day on the Runway 10K Saturday, September 23rd. (My Complete Racing Schedule.)

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Training Supplement – August 1, 2017

 

Training Supplement Banner - 080117

I did a lot of treadmill running this month.  I also traveled to Austin, TX and ran on their Butler Trail.  I bought two light-weight tanks for summer running in Washington, D.C.  Through a podcast, I got a reminder that “Just because you’re fit doesn’t mean you’re healthy.”  I’m not happy with the news that Apple is retiring the iPod.  I also tried a new caffeine-delivery product.

Clothing & Gear

Lululemon Long Distance Tank

Lululemon Long Distance Tank

Tops – Singlets.  Lululemon Long Distance Tank ($48).  I purchased two of these singlets after a friend raved about how light-weight hers was.  Plus, I have a half-dozen mesh tank tops from Nike that I love for summer running in Washington, D.C. but are starting to show signs of wear.  When I tried it on in the store, I didn’t think I’d like the cut around the waist – I tend to like a slimmer fit – but I thought I’d give it a try.

I wore one of the shirts on a 70 degree morning with 80% humidity.  The fabric was feather light and comfortable.  I was sweating profusely but the shirt wicked the water away.  I did notice some dripping from the bottom of the shirt, though.

Shoes.  Mizuno Wave Rider 20 ($119.95).  I haven’t had any issues with the new model of this shoe so I purchased another pair to get me through the next month or two.

(My Complete Clothes & Gear Page.)

Nutrition & Hydration

Pre-workout NutritionCoffee Bar.  I’d been looking forward to trying this bar that I got a while ago in a StrideBox.  Eating my coffee in the morning sounded intriguing.  I had the caramel macchiato flavor.  Initially, I thought it tasted like chewing coffee grounds.  The texture is that fine.  But, then, I bit into some of the nuts and got a hint of the caramel flavor and I liked it more.  I didn’t feel a caffeine kick from it, though.  The website says each bar is one cup of coffee.  The product is everything free – no gluten, no GMOs, vegan, and organic.  Between this product, Run Gum, Go Cubes, and caffeinated gels; there are a lot of ways for runner’s to get their caffeine fix.

Runner’s World Box.  Once again, I thought the contents of my Runner’s World Box was a strange mixture of items.

Runners World Box - July 2017

Runners World Box – July 2017

It was heavy on detergent and stain removal, which I welcomed since my sweaty running clothes are stinking up the joint.  I already own a pair of the Feetures socks and love them. I’m looking forward to trying the Gatorade energy gel and KT Tape if I develop an injury.  The chick pea snacks and pancakes were the random items.

Routes

Sights.  I was on travel to Austin, Texas in mid-July.  I ran around Lady Bird Lake (part of the Colorado River) on the Butler Trail for two of my runs.

Austin Skyline - 07162017

Austin Skyline – 07162017

The north side of the river was mostly packed dirt and hard to follow in parts.  The south side was much easier to follow and had a section of concrete decking that offered an amazing view of the city.  And, I was happily surprised by how many water fountains there were.  Unlike here in D.C. where they are spaces miles apart, it seemed like I was passing an oasis every quarter to half mile.  The trail isn’t very long, though, and got a little crowded in parts.  I was glad I did my long run before leaving home.

Treadmills.  I ran a lot of miles on the treadmill these past two weeks.  When I was out of town for work, I ran on a treadmill that faced a wall.  But, it had lots of media choices to keep me occupied.

Austin Hilton Treadmill - 07182017

Austin Hilton Treadmill – 07182017

In contrast, the treadmills at my gym don’t have any internet, television, or music options.  But, they look out to other people working out.  I think I prefer people watching and listening to my own music or podcasts.

Media & Motivation

Music. “Hall of Fame,” The Script feat. will.i.am.  I struggled with motivation early in this marathon cycle.  This song reminded me think about possibility.

(My “Songs of the Week” playlist on Spotify.)

Podcasts. “Episode 552 – Specialization, Generalization, and Individualization,” by Magness and Marcus on Coaching.  I don’t listen to this podcast regularly since the focus tends to be on high school and college coaching but since I’d caught up on all my can’t miss show, I listened to this one on my flight home from Austin, Texas.  I liked the point they made at around the 10 minute mark about general vs. specific training.  I enjoy being fit enough to race at lots of different distances.

Episode 63: The Runner’s Heart,” by the Runner’s World Show.  “Just because you’re fit doesn’t mean you’re healthy.”  I listened intently to this episode because I have a heart condition – mitral valve prolapse, also known as a “heart murmur”.  I’ve been seeing a cardiologist for a while now.  Each time, I wonder if some of the abnormalities in my exams are related to my underlying heart conditions and which are related to running.  This podcast gave me some valuable information to consider in advance of my next visit to the doctor.

News.  “Goodbye iPod, and Thanks for All the Tunes,” by Wired.  The iPod is going away!  This was sad news for someone who runs almost every step to music and podcasts.  Yes, I can just listen to these media through my phone.  But, that means stopping when I want to change between the two.  And investing quality headphones for volume control.  Thankfully, I have two iPod Shuffles and Nanos in various states of operability that I can use until I figure out what I’m going to do.

Motivation. “If you don’t have confidence, you’ll always find a way not to win.” – Carl Lewis

I’m not sure when or why it happened, but I’m afraid of running too fast during workouts.  So, I’ve been working on improving confidence in my speed endurance these past two weeks.

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2017 New York City Marathon – Week 4

2017 NYCM Infographic - Week 4

Unlike last week when warm temperatures drove me inside, I ran all my workouts outside.  I ran a general aerobic run with strides on Monday, and medium runs on Tuesday and Thursday. Today, I ran my first 20 miler of this training cycle!

Training Schedule
July 23rd – July 29th

Sunday: Recovery Run. 6 miles.
Monday: General Aerobic Run + Speed. 10 miles w/10x100m strides.
Tuesday: Medium-long Run. 14 miles.
Wednesday: Recovery Run. 6 miles.
Thursday: Medium-long Run. 12 miles.
Friday: Recovery Run. 6 miles.
Saturday: Long Run. 20 miles.

Mileage Total: ~74 Miles

Notes.  The schedule was the same as last week except a 20 mile long run.

Goal.  Complete the scheduled workouts.  Outcome: Success!  This week is when the schedule becomes hard and my goal was just to get the 74 miles in.

Workout Details

General Aerobic Run + Speed. 10 miles w/10x100m strides [Log Details].

I was excited to be out on the roads again after so many days on the treadmill last week

It was a hot morning – 77 degrees and 88% humidity.  Normally, I’m a little slow to motivate on Mondays but I got a good night’s sleep the night before.  I finished 8.5 miles feeling pretty energized but rested a bit before starting the strides.  I programmed my Garmin for 25 seconds “on” and 1 minute of rest.  A full minute felt a little long between repetitions, but since my early strides were sluggish, I was thankful for the long breaks.  I thought, “It’s going to be rough when you start doing real intervals!”  I was absolutely drenched in sweat.

Pace for general aerobic run=9:10.  Overall pace=9:36.

Medium-long Run. 14 miles [Log Details].

I finished this running feeling a little disappointed from pushing too hard in the middle miles but overall, it wasn’t bad.

The morning weather was the nicest it’s been in weeks – 70 degrees, low humidity, and even a slight breeze!  I ran pretty easy for 3 miles and then increased the pace to something that felt just a little bit harder once I reached the Custis Trail.  On the downhill leading to Rosslyn, I ran a little harder.  On the Mount Vernon Trail, I was running so strong that I closed in on 8:00 pace!  But, I started feeling a little tired after just a few miles.

Gravelly Point - 07252017

Gravelly Point – 07252017

I ran as hard as I could for another mile in Crystal City and then walked a bit during the cool-down home.

Overall pace=9:08.

Medium-long Run. 12 miles [Log Details].

I started this run feeling tired, but in the end, I nailed it!

I woke up at 5am and was out the door by 6am still wanting a significant amount of more sleep.  I ran the warm-up miles well.  I listened to a podcast to keep the pace easy.  I felt some pain in my right ankle, though, and got a little concerned.  “Is this from the increased mileage?” I thought.  I reached the Custis Trail and physically felt better.  For some reason, I found myself thinking about how I used to run close to 8:00 pace on medium runs and found myself running even harder.  I run best when I have a chip on my shoulder.

Overall pace=9:09.

Long Run. 20 miles. [Log Details].

Having played field hockey most of my life, I’ve struggled with feeling like I was part of a team when running with other people.  Today, I felt it in spades.

I thought it would be good for me to run with a club of faster runners.  I ran 6 miles on my way to the meet up with them.

Key Bridge View - 07292017

Key Bridge View – 07292017

I knew I would be the slowest of the group but the woman who I raced most of 2015 Rock ‘n Roll DC with stayed with me.  She’s become a much faster runner than I am and I struggled to match her pace.  At some point, we started talking about my alma mater and I found myself telling her most of my life story.  I’ve heard that this happens when you run with people but was surprised by how easily I shared it.  By the end of the run, I was barely shuffling but she stayed with me the entire time.  After the run, we met up with the rest of the group.  I felt connections that reminded me of being on a team.

Overall pace=9:11.

Health

Injuries. I had some pain in my feet and ankles on some of my runs this week.  I also dealt with post-race foot cramps.  None of these aches, pains, and annoyances have flared into “injuries” but I’m watching them.

Sleep.  I slept well during the first part of the week.  I went up to bed early rather than falling asleep on the couch and then turning in.  But, I reverted to bad habits on Wednesday night as I tried to catch up on work.

Weight. Back to a normal routine after traveling to Austin, Texas for work last week, I dropped a few pounds and my weight stayed pretty steady during the week.

Weather

Sweat Angel - 07242017

Sweat Angel – 07242017

After last week’s brutal heat, the weather was almost pleasant for summer in Washington, D.C. this week.  Starting on Tuesday, morning temperatures were in the low 70s.  The dew points and humidity were still on the high side, though.  It rained on Friday, which led to nicer conditions today.

Racing Schedule

Future races.  I’ve started looking for a second fall marathon (or ultra-marathon).  I’m looking at races in December or January.  But, I may drop the idea since I’m stilling thinking I’ll do the Tokyo Marathon in February.

Next race: 2017 Dulles Day on the Runway 10K on Saturday, September 23rd. (My Complete Racing Schedule.)

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2017 New York City Marathon – Week 3

2017 NYCM Infographic - Week 3

Despite traveling and very little sleep this week, I got my runs in!  I ran a tempo run on Monday and medium runs on Tuesday, Thursday, and Saturday.  I did them all on the treadmill due to 80 degree morning temperatures.

Training Schedule
July 16th – July 22nd

Sunday: Recovery Run. 6 miles.
Monday: Lactate Threshold Run. 10 miles w/5 miles @ 15K to half marathon race pace.
Tuesday: Medium-long Run. 14 miles.
Wednesday: Recovery Run.  6 miles.
Thursday: Medium-long Run. 12 miles.
Friday: Recovery Run.  6 miles.
Saturday: Medium-long Run. 16 miles.

Mileage Total: ~70 Miles

Notes. I ran all of my workouts this week on the treadmill.

Goal.  Get my runs in while out of town.  Outcome: Success!  I ran on the treadmill four days but I got the runs in.

Workout Details

Lactate Threshold Run. 10 miles w/5 miles @ 15K to half marathon race pace [Log Details].

Since Friday’s long run back home, I’ve really been struggling with the heat.  I did two recovery runs in Austin, Texas and they were incredibly sluggish.  I just couldn’t will myself to run outside again.  Thankfully, my hotel had a treadmill.  Unfortunately, it faced a wall.

Austin Hilton Treadmill - 07182017

Austin Hilton Treadmill – 07182017

I did a 3 mile warm-up at the 6.0 setting or 10:00 pace before taking a short break and starting the threshold segment.  I entered 7.8 – 7:42 pace – on the treadmill and immediately thought there was no way I could maintain the pace.  I dropped the setting down to 6.6 or 9:07 and felt much more comfortable.  I ran that for a half mile.  Gradually, I increased the pace until at the end of the workout, I was at the 7.8 setting.  In that moment, I realized I have a confidence problem.  I’m afraid of running too hard.

15K to half marathon pace segment=8:16.  Overall pace=9:05.

Medium-long Run. 14 miles [Log Details].

I really didn’t want to run this morning.  But, I told myself it was too early in the training cycle to start skipping workouts.  It was well after 8am when I woke up, so I knew I’d have to run on the treadmill again.  I decided to break the run into 5 miles, 5 miles, and 4 miles.

I started the run at the 6.4 setting (9:23 pace).  I listened to a podcast and watched a little news but neither was holding my attention.  I switched the channels and ended up watching the Today Show with Hoda Kotb and Kathie Lee Gifford.  I’m not ashamed to admit it – I actually like this show!  When I took my first break after 5 miles, an attendant started to clean my treadmill but I told her, “I’m not finished”.  Nope, not by a long shot.  The second segment went by pretty quickly.  I wasn’t feeling great but I knew if I kept the pace comfortable I could finish the workout.  I was glad when the run was finally over.

Overall pace=9:07.

Medium-long Run. 12 miles [Log Details].

When I woke up, it was already over 80 degrees outside with 82% humidity.  I debated running outside – I’d already done two run on the treadmill this week.  But, I knew it would end miserably so I prepped for a treadmill run.

Gold's Gym Treadmill

Gold’s Gym Treadmill

I broke the workout into three 4 mile segments.  For the first segment, I set the treadmill at 6.4 or 9:23 pace.  I felt better than I thought I would, so I upped the setting to 6.8 or 8:50 pace for the second set of 4 miles.  I still wasn’t feeling taxed at all.  Instead of doing another 4 at 7.0 or 8:35 pace, I did two and then increased the intensity to 7.4 or 8:07 for two miles.  I finished drenched in sweat, like I would have if I’d run outside, but not physically exhausted.

Overall pace=8:51.

Medium-long Run. 16 miles [Log Details].

I woke up feeling tired.  I checked the weather and it was already over 80 degrees.  I drank some coffee, water; and ate peanut butter crackers while I planned my treadmill run.  I drove to the gym and it hit me – I’m not tired, I’m exhausted!  Just as I was about to start the treadmill, I realized I didn’t have my foot pod.  I decided to drive back home and retrieve it since I’d really like to use that gadget to help with these treadmill workouts.

Back at the gym, I started the workout with the treadmill at 6.6 or 9:06 pace for 2 miles.  I decided to listen to my playlist from last year’s New York City Marathon for motivation.  I also ate a coffee bar since I was hungry and also thought I could use the caffeine.  I increased the setting by 0.2 for the next 3 sets of four miles.  I noticed some tightness in my right calf but luckily, it didn’t turn into pain.  I felt my stamina waning at the mid-point and told myself, “You’re an endurance machine!  You can run a marathon any time you want.  The question is just how fast.”  I didn’t think I would be able to complete the final 2 miles at the 7.4 setting, but I did it!

I finished the run feeling completely exhausted.  It was a very tiring week and I really just wanted to go to bed even though it was only noon.

Overall pace=8:35.

Health

Weight. Tex-Mex is one of my weaknesses and I gave into it while I was in Austin.  When I got home and weighed myself for the first time in four days, I was surprised I put on four pounds.  I ate a lot of salads for the rest of the week.

Sleep.  I flew back to Washington, D.C. on Tuesday evening.  I didn’t get to bed until close to midnight.  I also stayed up late Thursday night.  Thankfully, I had recovery runs the next morning both times.

Weather

I started the week in Austin, Texas where morning temperatures were actually cooler than in Washington, D.C.!

Austin Skyline - 07162017

Austin Skyline – 07162017

Still, after clocking 11 minute pace on a recovery run, I retreated to the treadmill.  Back home, I ran my easy runs outside in 80 degree temperatures but did the longer runs inside.

Racing Schedule

Next race: 2017 Dulles Day 10K on the Runway on Saturday, September 23rd. (My Complete Racing Schedule.)

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Training Supplement – July 15, 2017

Training Supplement Banner - 071617

I tried bandanas to see if they’d keep me cooler in these hot and humid temperatures.  I also sampled chewable coffee.  I didn’t listen to much music but caught up on podcasts.

Clothing & Gear

Bandanas.  Double Layer Cooling Towel.  Two weeks ago, I tried this cooling bandana that I got through a Stridebox.  I wrapped it around my forehead during a long run in 80 degree heat but I can’t say I felt any cooler with it on.

Mission Cooling Bandana.  A few days later, I wore a different bandana that I received.  Again, I didn’t really feel the difference.  I started seeing commercials for this product on the television and thought maybe I wasn’t snapping it hard enough to activate the fabric technology…  I’ve worn it a few times now and I think it’s a good bandana but haven’t experienced any special properties.

Handheld water bottlesAmphipod Hydraform Handheld Ergo-Lite – 16 oz.  I picked up my 16 ounce Amphipod one day and it felt oddly heavy.  I looked inside and it was half full of mold!  I guess the last time I used it, I had something other than water in it and didn’t wash it out.  It was so gross that I tossed it and bought another one.

Therapy gear.  Trigger Point MB1 Massage Ball.  I got this with massage ball in my July RunnerBox and used it during my first week of marathon training when I had a lot of soreness in my calf and hip.  It didn’t feel much different than a tennis ball – maybe a little softer.

(My Complete Clothes & Gear Page.)

Nutrition & Hydration

Gels.  Honey Stinger Gold.  I took this on my first long run of this training cycle.  It tasted like honey but with a weird after-taste that I couldn’t place.  After reading the ingredients, I think it must have been the electrolytes.  It was a bit too sweet for my taste.  It’s 100 calories and 27 grams of carbohydrate.

Go Cubes Chewable Coffee.  I think my sample from Stridebox was mocha flavor and the first time I tried it, I thought they were too strong!  But, I definitely felt the caffeine kick.  A serving – two cubes – is 100mg of caffeine.

Nutrition.  Cheribundi Tart Cherry Juice.  With “tart” in the name, I braced myself for a pretty sharp taste and drank water between sips but it wasn’t bad.  But after reading about tart cherry juice, it seemed like I would need to drink a lot of it to get the benefits.

Routes

Trails.  One of the cool things about running in Washington, D.C. is that I can drive a short distance and find myself running in a slightly different environment.  My mind was feeling a little uninspired so I drove south and ran a different section of the Mount Vernon Trail.

Mount Vernon Trail - Near Mile 5 07092017

Mount Vernon Trail – Near Mile 5 07092017

Construction.  It’s been 10 months since I started tracking the construction project on Army-Navy Drive.  It’s moving along but I hope I’m not posting about this project when I’m training for the 2018 New York City Marathon.

Army Navy Drive Construction - 07032017

Army Navy Drive Construction – 07032017

Sights.  The weekend, I traveled to Austin, Texas.  Surprisingly, it hasn’t felt that much hotter than Washington, D.C.  For the past two days, I’ve been running along the river.  On the north side, the trail is mostly packed dirt and river views.  On the south side, there’s some concrete decking where runners get a beautiful view of the city.

Austin Recovery Run - 07162017

Austin Recovery Run – 07162017

Media & Motivation

Music.  Smooth Criminal” and “Rhythm Nation“.  In the last two weeks, I haven’t been listening to music that much.  But, I had a moment during a run last week when Rhythm Nation played after Smooth Criminal on shuffle.




(My “Songs of the Week” playlist on Spotify.)

Podcasts.  “Dismantling Your Fears for Empowered Running – Boston Marathon Champion Jack Fultz,” from RunnersConnect.  I listened to this cast while running on the treadmill.  It was interesting hearing him talk about the Washington, D.C. running scene from the ’70s.  The Washington’s Birthday Marathon is still around!  I also liked the expression, “Being smart first, and tough second.”

A Good Walk Spoiled,” by Revisionist History.  A friend recommended this podcast since he knew I liked This American Life.  I finally got a chance to listen to it and the shows are very similar.  This episode was about golf courses in Los Angeles.

Say Anything,” from This American Life.  This was a heart-breaking episode.  Listening to the hopelessness of a young person who was suicidal left me feeling helpless and resigned.  Despite seeing the flaws in some of his arguments for wanting to die, how do you convince someone that life is worth living?

 

Movies.  “The Last Mile“.  I purchased this movie a while ago, but finally watched it on my flight from Washington, DC to Austin, TX.  The film included insightful and inspiring stories about why some people are so passionate about running.

Motivation. “Champions keep playing until they get it right.” – Billie Jean King

For this training cycle, I want to focus on the process of becoming a better marathoner.  I think I need more threshold and marathon-pace runs in my training.  But mentally, I know it’s going to be hard pushing myself to execute those workouts.

 

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2017 New York City Marathon – Week 2

2017 NYCM Infographic - Week 2

2017 NYCM Infographic – Week 2

I moved my schedule around so I could run long on Friday. That run was a disaster but all things considered it wasn’t a bad week.

Training Schedule
July 9th – July 15th

Sunday: Recovery Run. 6 miles.
Monday: Medium-long Run. 13 miles.
Tuesday: General Aerobic Run + Speed. 8 miles w/10x100m strides.
Wednesday: Medium-long Run. 11 miles.
Thursday: Recovery Run. 6 miles.
Friday: Marathon-pace Run. 17 miles w/8 miles @ marathon race pace.
Saturday: Recovery Run. 6 miles.

Mileage Total: ~67 Miles

Notes. I decided to do my long run on Friday morning before catching a flight out of town.  I switched the general aerobic and medium runs scheduled early in the week and moved everything up a day to make that happen.

Goal.  Complete the mileage for the week.  Outcome: Success!

Mount Vernon Trail - Near Mile 5 07092017

Mount Vernon Trail – Near Mile 5 07092017

Workout Details

Medium-long Run. 13 miles [Log Details].

I felt pretty good from the start.  My muscle soreness from last week had eased and the humidity felt lower than it has been.  I took the first two miles easy and then pushed to what I’d call “some effort” as I ran through Ballston to the Custis Trail.  About 4 miles into the run, I stopped for water and ate a chewable coffee.  I’d never had one before and wasn’t prepared for the strong taste.  When I reached the Mount Vernon Trail, I felt the caffeine kick in!

Mount Vernon Trail - 07102017

Mount Vernon Trail – 07102017

I was running faster than I have in weeks – between 8:35 and 8:45 pace for about 4.5 miles!  And normally, I fade significantly at the end of this route but I didn’t today.  “That’s what starting slow does for you,” I thought.

Overall pace=9:14.

General Aerobic Run + Speed. 8 miles w/10x100m strides [Log Details].

For some reason, I thought I needed to do ten miles this morning, so I was happy to see it was only eight!  My stride was strong through the first few miles and I felt happy to be out on the streets.  I thought, “This must be from taking Sunday so easy.”  I finally showed signs of strain as I reached the Custis Trail after a mile of steady climbing.  I stopped for water and did some leg swings.  Continuing on, my Garmin showed my pace was under 8:00!  I slowed down a little but not much.  I finally felt a little tired during the strides.  The 10 repetitions seemed like a lot.  In the end, it was an additional mile!  Every now and again, I have a run that goes spectacularly well and this was one of those.

Overall pace=8:32 pace.

Medium-long Run. 11 miles [Log Details].

By Wednesday, I was groggy getting up.  The weather was just at the point where I normally head to the treadmill, but I thought I’d try to tough it out.  I kept the pace fairly easy during the first few miles though north Arlington.  When I reached Clarendon, I tried to push the pace until I was running with a little more effort but not “hard”.  The route was mostly downhill to Rosslyn, so I tried to just cruise.  When I reached the Mount Vernon Trail, I ran a bit harder.  It must have been too much for the heat because I stopped under a tree on Gravelly Point to drink some water.  I continued on and felt better.  But, I stopped for water again at the fountain in Crystal City.  I ran hard for another half mile or so and then jogged home.  It was a good run.  It would have been better if I’d dialed the pace back just a touch.

Overall pace=9:13.

Marathon-pace Run. 17 miles w/8 miles @ marathon race pace [Log Details].

I was traveling to Austin, Texas on Friday.  I checked the forecasts for both cities and thought running in Washington, D.C. would be better.  I woke up very early and got out the door before 5:30am.  I felt fine during the warm-up.  I started the marathon pace segment on the Custis Trail heading down towards Rosslyn.  I wanted to run 8:35 pace and was just a little slower than that for the first two miles.

Mount Vernon Trail - 07142017

Mount Vernon Trail – 07142017

By the third mile, though, I stopped on Humpback Bridge to catch my breath.  I though, “Maybe I can do this as intervals.”  I finished the loop around Gravelly Point before stopping again around National Airport.  I didn’t stop long, though.  At the next water fountain, I used the bandana I was wearing to douse my head with water.  I felt a little better.  I kept running south to Four Mile Run but it wasn’t long before I wanted to stop again.  But this time, I walked instead.  I had a plane to catch and I needed to finish the run around 8am.  After 4 more miles of slogging, I called it quits and took a bus home.

Marathon pace segment=9:38 pace.  Overall pace=9:50.

Health

Injuries. Due to travel and an increased training load, I cancelled my chiropractic appointment on Friday.  My left piriformis hasn’t hurt much lately anyway.  The pain in my right calf went away.  However, I had severe foot cramps after my long run on Friday.  I’ve had them every once in a while but this instance had me writhing in pain on my flight.  I’m sure the passengers next to me were wondering what was wrong with me.

Weight. I was a little lighter this week but I suspect it was due to dehydration.

Weather

Conditions were hot but not too humid through Tuesday.  For the rest of the week, I ran in morning temperatures near 80 degrees and dew points in the 70s!  Friday’s long run was miserable.  Today, I ran in Austin, Texas where the weather was similar.

Recovery Run in Austin - 07152017

Recovery Run in Austin – 07152017

Racing Schedule

Future races.  I received an email this week that I could select my transportation and baggage options for the race.  I think I’ll stick with the Ferry and no bag check.  It’s been working for me these past few years.

Next race: 2017 Dulles Day on the Runway 10K on Saturday, September 23rd. (My Complete Racing Schedule.)

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2017 New York City Marathon – Week 1

2017 NYCM Infographic - Week 1

It was my first week training for the 2017 New York City Marathon!  My schedule was tough but I completed all of my workouts despite heat, humidity, a rain storm, and very sore muscles.

Training Schedule
July 2nd – July 8th

Sunday: Recovery Run. 5 miles.
Monday: Lactate Threshold Run. 9 miles w/4 miles @ 15K to half marathon race pace.
Tuesday: Medium-long Run. 12 miles.
Wednesday: Recovery Run. 6 miles.
Thursday: General Aerobic Run. 10 miles.
Friday: Recovery Run. 6 miles.
Saturday: Long Run. 17 miles.

Mileage Total: ~65 Miles

Notes.  I followed my schedule – Pfitz 18/70-85 – to the letter.  I didn’t run close to 15K to half marathon pace on Monday, though, due to the heat.

Goal.  Complete all the workouts.  Outcome:  Success!

2012-2016 NYCM Medals

2012-2016 NYCM Medals

Workout Details

Lactate Threshold Run. 9 miles w/4 miles @ 15K to half marathon race pace [Log Details].

It was a hot and humid day, so I didn’t think it would be wise to run my recent half marathon pace from May which was 7:52.  Instead, I set my Garmin for 8:10-8:30 pace.

During the warm-up, I noticed pain in my right calf.  It was the same pain from the 2017 Eugene Marathon that I thought was a fluke.  When I stopped for water near National Airport, I loosened the laces on my shoes to see if that would alleviate the pressure.  I started the tempo segment a few steps later.  I ran the goal pace fairly easily and at the end, wondered if I took it too easy.

4 miles @ 15K to half marathon pace segment=8:38.  Overall pace=9:06.

Medium-long Run. 12 miles [Log Details].

Despite the Fourth of July holiday, I didn’t allow myself to sleep in.  I knew I needed to start my runs earlier so I could run during the coolest part of the day.  Walking downstairs to start my morning routine, I noticed my right calf and quadriceps were tender.

During the early part of my run, it was eerie how few people and cars were out on the roads.  After a couple of miles, I was relieved when my aches and pains went away and I felt like running!  I was listening to podcasts during this run and one of the episodes was about a young man who contemplated suicide.  Like last week, I found my concerns floating away and feeling more appreciative.

Physically and mentally, I thought this was a good but exhausting run.  I actually completed a nap before 11:30am.

Overall pace=9:17.

General Aerobic Run. 10 miles [Log Details].

I woke up to the sounds of rain.  I thought about running outside anyway but it seemed pretty heavy.  I decided to run on the treadmill.   On my drive to the gym, I saw a runner and thought, “You are such a wimp.”  But, he was the only one I saw so I felt like I’d made the right choice.

I selected the indoor setting on my Garmin and the treadmill for 6.9, which should be 8:42 pace.  I wear a foot pod on this pair of shoes and thought it would be calibrated.  Unfortunately, I saw it was being way too generous with my pace.

I felt great during the run, though.  I found myself gaining desire and confidence about training.  “I’m in great shape,” I thought.  But after the run, I painstakingly edited each lap to reflect the treadmill setting so I’d have a more realistic idea of how fast I ran.

Overall pace=8:27.

Long Run. 17 miles [Log Details].

Since I’m following a plan, I thought I should have more time to think more about executing my workouts this marathon cycle.  The night before, I chose a route.  The morning of, I set my goal pace while fueling up for the run.

I wanted to start out easy, so I listened to a podcast.  I stopped quickly for water on the Custis Trail and a few minutes later, started a Honey Stinger Gold Gel.  It was very sweet so I nursed it for the next 40 minutes or so.

Near Roosevelt Island, I stopped for water again.  There’s still a chlorinated taste to it so I didn’t have much water.  The next few miles flew by.  The trail was crowded, though, and I had to be mindful of people around me.  I saw a friend at Gravelly Point and stopped to chat with him for a while.  Like so many people in the area, he’s training for the Marine Corps Marathon and was also running 17 miles.  I stopped for water again near National Airport and when I reached the W&OD Trail.  I’d been running strong but by then, I started wilting.  (The temperature was over 80 degrees.)

 

W&OD Flower Garden - 07082017

W&OD Flower Garden – 07082017

After the run, I doused myself in the water splash fountain and then sunned myself on a bench to dry out.  I was exhausted but was really happy with the run.

Overall pace=9:24.

Health

Injuries.  My right calf hurt and I had general muscle soreness (mostly in my quadriceps and hips) all week.  I used The Stick on my calf and it helped quite a bit.  For the sore muscles, I used therapy balls and a foam roller but I didn’t get as much relief.

Sleep.  I tried going to bed earlier so I could get up around 5am.  I wanted to start my runs before it got too hot.  (Hahaha!)  For the most part, I did a good job getting up.

Weight.  After weeks of trying to lose a few pounds and failing, I indulged this week.

Weather

Hot and humid every day of the week with morning temperatures in the 75-85 degree range.  Torrential rain drove me to the treadmill on Thursday.

Racing Schedule

Next race2017 Dulles Day on the Runway 10K on Saturday, September 23rd. (My Complete Racing Schedule.)

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