2017 New York City Marathon – Week 15

2017 NYCM Infographic - Week 15

It was my final hard training week before tapering for the 2017 New York City Marathon.  The Army Ten Miler was disappointing due to the heat.  I didn’t plan for the 2017 Bourbon Chase very well and accidentally ran 93 miles for the week!

Training Schedule
October 8th – October 14th

Sunday: 2017 Army Ten Miler.
Monday: Long Run. 18 miles.
Tuesday: Recovery Run. 6 miles.
Wednesday: VO2Max Run. 12 miles w/6x1200m @ 5K race pace; jog 50 to 90% interval time between.
Thursday: Recovery Run. 6 miles.
Friday: Bourbon Chase. Leg 10 (7.2 miles) and Leg 11 (8.6 miles).
Saturday: Bourbon Chase. Leg 22 (5.4 miles), Leg 23 (4.3 miles) / Leg 34 (6.7 miles), and Leg 35 (4 miles).

Mileage Total: ~88 Miles

Notes.  I messed up my schedule.  I didn’t reconciled my online training plan to accommodate the 2017 Bourbon Chase.  As a result, I ran a mid-week medium-long run the day before the event!

Goal.  Get in a good long before the Bourbon Chase.  Outcome: Success!

Workout Details

Army Ten Miler. 10 miles @ 10 mile race pace [Race Report].

2017 Army Ten Miler - Finish Line

2017 Army Ten Miler – Finish Line

The weather on race day was miserable – 76 degrees, a dew point of 74, and 94% humidity! I stayed with my plan to start the race just under 8:00 pace but gave up on it mid-way through. I finished in 1:22:20 (8:14 pace). Due to the heat, the race was rerouted after two hours.

Overall pace=8:14.

Long Run. 18 miles [Log Details].

Thanks to the Columbus Day Holiday, I was able to do my long run on a Monday.  I knew it might be my last long run of this training cycle, so I wanted it to be a good one.  I headed out into a light rain.  I did the Arlington Triangle counter-clockwise.

During the first 5 miles, there was a pretty noticeable cross-wind but when I reached the Mount Vernon Trail, the wind was at my back.  During a water fountain stop near National Airport, I looked into my handheld and saw threads of mold!  I thought I’d cleaned it out well before the run but clearly, I hadn’t.

I hit the mid-way point at the scenic overlook of the Lincoln Memorial from the Mount Vernon Trail.  I stopped to eat a gel and enjoy the view.

Scenic Mount Vernon Trail View - 10092017

Scenic Mount Vernon Trail View – 10092017

I made frequent stops on the Custis and W&OD trails.  It was so muggy and I just needed to catch my breath.  Still, I managed to finish the run before the sun came out.

Overall pace=9:13.

VO2Max Run. 12 miles w/6x1200m @ 5K race pace; jog 50 to 90% interval time between [Log Details].

Recently, I ran a 10K in 7:14 pace.  But the weather was cooler and I thought I should aim for 7:00 to 7:25 pace.  The warm-up went well.  The first few repetitions were fine.  I ran through the big field of bugs on Four Mile Run, though.  The repetitions felt easy until the final split.  My legs just wouldn’t turn over any faster.  I thought it was a good workout, though.

1200m splits=7:15, 7:18, 7:10, 7:24, 7:47.  Average pace=7:23.

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

It was sprinkling rain when I got ready for my run.  For some reason, I decide not to carry water or a gel with me.  I wanted this to be a easy effort run, so I just tried to enjoy being outdoors.  The run was pretty uneventful until I felt a slight pull in my lower hamstring about 10 mile into the run.  I stopped and stretched it a little.  It fired a few times over the next mile but then went away.  It was such a relaxing run that I didn’t look at my watch until the end.

Overall paces=9:01.

Bourbon Chase. Leg 10 (7.2 miles) and Leg 11 (8.6 miles) [Log Details].

Full race report to come!

 

2017 Bourbon Chase - Makers Mark 1

2017 Bourbon Chase – Makers Mark 1

I started my leg at around 5:11pm. I was thankful that the sun would be setting. The views were fantastic. Acres of grasslands with horses and cows grazing. The highway was busy but the should was fine. The rumble strips were annoying in parts. I drank Gatorade every 15 minutes to stay hydrated and keep my electrolytes up.

Overall pace=8:29.

Bourbon Chase. Partial Leg 22 (5.4 miles)/Leg 23 (4.3 miles) [Log Details].

Our van got lost and I only ended up running 2 miles of Leg 22.  I started the run at 4:49am and ran the miles hard!  Channeling my track and field days, I treated my flashlight like a baton and kept my pace rhythmic.  The finish to Four Roses distillery was uphill.  As I was climbing it, I heard my name.  A few steps later, I saw Runner 12!  I slowed and took some of her stuff as we jogged to the exchange together.

Overall pace=7:56.

Bourbon Chase. Leg 34 (6.7 miles)/Leg 35 (4 miles) [Log Details].

2017 Bourbon Chase - Exchange 32

2017 Bourbon Chase – Exchange 32

 

My last two legs were at 3:55pm and the temperature was over 80 degrees.  I broke the rules and listened to music to take my mind off the misery.  I drank Gatorade until the exchange when I lot water from Runner 12.  The last four miles were mostly uphill.  I was so happy to hand off the bracelet at my final exchange.

Overall pace=8:38.

Health

Sleep.  I slept well early in the week.  During the Bourbon Chase, I got about two hours of sleep on Friday night and another two on Saturday morning.

Injuries. I had a new pain during my medium run on Wednesday.  My lower hamstring behind my right knee felt strained.  Luckily, it disappeared after the run.

Weight.  My weight dipping a little due to skipped meals.  After my 18 miler on Monday, I didn’t eat until later that evening as I waited for a plumber to show up.  I also missed lunch a couple of days trying to finish work before leaving town.

Weather

Record-breaking heat for the Army Ten Miler on Sunday led to the race being rerouted.  The temperature dipped into the mid-60s on Thursday and the light rain made it feel cooler.  During The Bourbon Chase, I ran in 70 degree weather on Friday evening, lower 50s overnight, and 80 degrees on Saturday afternoon.

Racing Schedule

Future races.  I registered for the San Diego 50 Mile & Trail Marathon!  

Next race: 2017 New York City Marathon on Sunday, November 5th. (My Complete Racing Schedule.)

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2017 Army Ten Miler

2017 Army Ten Miler Banner

2017 Army Ten Miler Banner

Scroll all the way down to the end of the post for the tl;dr version.

Prologue

The Army Ten Miler is one of the largest 10 milers in the world.  It’s also one of my favorite local races.  Running with members of our armed services is incredibly motivating.

I’d been training for the New York City Marathon since July.  The heat has been unrelenting this summer!  I’ve been getting in good mileage but not hitting goal race paces.  I ran the 2017 Dulles Day on the Runway 10K in 45:08 (7:14 pace).  The week before the race, I ran all of my workouts by Thursday and had two easy days on Friday and Saturday.

Goals

Personal Records:

  • 10 Mile PR: 1:08:26 (6:51 pace) at the 2014 Cherry Blossom 10 Miler.
  • Course PR: 1:08:40 (6:52 pace) at the 2012 Army 10 Miler.
  • Most Recent 10 Miler: 1:12:40 (7:16 pace) at the 2017 Cherry Blossom 10 Miler.

Achievable: Sub-1:18:00 (7:48 pace).  I ran close to 7:50 pace at the end of my most recent marathon paced run.  I should be able to repeat that effort.

Stretch: Sub-1:14:00 (7:24 pace).  I ran the completely flat 2017 Dulles Day on the Runway 10K at 7:14 pace.  If I could manage to keep my slow down to 10 seconds/mile, I’d be very pleased.

Strategy:  Start out at 7:50 pace and see if I can run negative splits after the mid-point.

Course

The course is mostly flat.  It starts at the Pentagon in Virginia and crossed the Memorial Bridge into the District of Columbia.  After a loop through northwest D.C., the course goes along the Rock Creek Parkway near the Kennedy Center to Independence Avenue.  After a brief out and back, the route heads back into Virginia on the 14th Street Bridge.  After a brief jaunt through Crystal City, the race finishes back at the Pentagon.

Army Ten Miler Course

Army Ten Miler Course

There were three aid stations with water and Gatorade approximately at 2.25, 4.25, 6.6, and 8.75 mile marks.  The crowd support is mostly at the Pentagon and along the Mall.

Playlist

Listening devices are prohibited on the course, so I ran without music.

Pre-Race

2017 Army Ten Miler Shirt

2017 Army Ten Miler Shirt

Friday and Saturday

I went to the expo at the D.C. Armory on Friday afternoon.  I think this is the first year the race shirt was technical fabric instead of cotton.

I returned on Saturday morning to pick up some items I needed for The Bourbon Chase.  Waiting to cross the street to the Armory, I saw a girl get out of an SUV.  The car bumped her and seconds later, she started screaming and hopping around on one leg.  She yelled “You ran over my foot!” over and over again.  When she went to put her foot down, I ran over.  I supported her by the waist and told her not to put weight on her foot.  I left her when the woman who had been driving the car came over.

Race Day

For some reason, I woke up at 3am.  I couldn’t get back to sleep until 4am and only slept an additional hour or so.  I started getting ready for the race at around 6am.  Since it’s been so hot, one of the first things I did was check the forecast.  It was going to be around 75 degrees with high humidity and 10 mph winds out of the south.  There was also a chance of thunderstorms towards the end of the race.  I wondered if they’d cancel the race.  “Nah, it’s the Army,” I thought.  I drank some coffee and water, and ate a half bagel.  I left the house at 7:15am and jogged to The Pentagon.

There were so many people at the starting area!  The security screening was quick and I walked briskly to my wave since it was less than a half hour to race start.  But intermittently, I stopped for the National Anthem or some other tribute that required respect.  I got to Wave 1 about 15 minutes before the start.

2017 Army Ten Miler Start

2017 Army Ten Miler Start

After the wheelchair start and a few more announcements, the crowd was off!

Weather

Conditions were miserable – 76 degrees, a dew point of 74, and 94% humidity!  It rained a little during the middle miles of the race but it didn’t bring any relief!  (The day turned out to be the highest low temperature for October for Washington, D.C.)

2017 Army Ten Miler - Weather

2017 Army Ten Miler – Weather

The Race

Early Miles – Miles 0 to 4

It was hot and unbelievably humid!  I felt tired from the first steps.  Running without music, I thought it was oddly quiet.  I checked my Garmin after maybe a quarter mile and I was at 7:50 pace – exactly what I wanted.  Runners streamed past me but I figured they weren’t adjusting for the heat and I would see them again.  “Hmm, maybe I should slow down,” I thought.  But, I knew 7:50 pace was a conservative start for me, so I kept the pace going.  I finally felt I hit my stride by the time we hit the first mile marker near Arlington Cemetery.

I ran well on the Memorial Bridge but then I felt myself fading again around the Lincoln Memorial.  I clicked off the second mile.  I saw it was a little fast, but wasn’t concerned.

The first water stop was on Constitution Avenue.  It was mayhem, so I opted to run through it.  I thought, “What’s your hydration plan?” but didn’t have an answer.  I slowed down quite a bit during the uphill on Virginia Avenue.  A runner friend passed me and I sputtered out a, “Hey.”  My next split was over 8:00 pace but I thought my effort was where it should have been.

Near the Kennedy Center, it started raining.  I wore a headband and sunglasses instead of a visor for the race because I thought I’d try that combination for the New York City Marathon.  It was a bad decision.  I wiped away rain and salty sweat from my eyes and clicked off the next mile.

Splits (by mile markers): 7:50, 7:40, 8:02, 7:53.

Middle Miles, Miles 4 to 7

Coming out from under the Kennedy Center, I started feeling the effects of the heat.  I’d been so smug about other runners starting too fast but it appeared as though I hadn’t made enough of an adjustment for the heat!   I ran through the next water stop since the road was narrow and I wanted to avoid the crowds.  Immediately, I knew it was a mistake.  It’s too hot out here not to take in fluids!  On Independence Avenue, I slowed down significantly.  By the time I reached the next mile marker, I was running over 8:00 pace.

The course was a slight uphill to 14th Street.  I heard a shout-out from my friend and Run Washington reporter cheering on the sidelines.  I felt a ping of shame that I was running so slow and sped up once the course flattened out.  I passed a fair amount of runners during this part of the course.  There were spectators cheering, which really helped.  On the back side of the Federal Aviation Administration Building, I hit the lap button for Mile 6.  I was still running over 8:00 pace, but it was a little faster.

I continued running well heading back on Independence Avenue.  I turned left onto the 14th Street Bridge and despite knowing this was the hardest part of the race because it’s slightly uphill without crowd support, I felt a sense of relief the the race was closer to finishing!  Finally, I grabbed some water from a water stop but it was too little too late.  By the next mile marker, my legs couldn’t manage much more than a jog.  I knew my race was over and started telling myself, “Save it for tomorrow’s long run.”

Splits (by mile markers): 8:16, 8:09, 8:13.

Later Miles 7 to 10

2017 Army Ten Miler - Finish Line

2017 Army Ten Miler – Finish Line

On the Bridge, I saw a runner at the side of the road with his head in someone’s lap being fanned.  I think this is when it first occurred to me just how dangerous the heat had become.  I heard an ambulance approaching in the distance.  But then, a group of runners jaunted by carrying flags and wearing shirt dedicated to a fallen soldier.  They seemed to be running well, so maybe the conditions weren’t so bad.  I clicked off Mile 8.

Coming off the bridge in Crystal City, I saw a friend who was cheering and I waved.  I grabbed a cup of Gatorade at the next water stop.  The mix was strong and I coughed some of it up.  I passed a runner cramped up on the side of the road before heading onto Long Branch Road.  At that stage of the race, runner were abruptly stopping so I kept a keen eye on runners in front of me.  Finally, Mile 9!

I ran past the area where I’d be cheering for Marine Corps Marathon runners in a few weeks.  A medical golf cart was attending to a runner laid out on the side of the road.  The road was a bit torn up and dark under the bridge.  I saw a runner dry heaving and being comforted by some people just short of the finish line area.  Hearing the ambulances, I picked up the pace for fear that they would shut down the race at any minute.  This video gives a good sense for the experience:

Splits (by mile markers): 8:35, 8:39, 8:31.

Post-Race

I chatted with a friend at the finish line, got my finisher medal and a box of food that contained pretzels, a cookie, almonds, granola bar, and a fruit cup.  I lingered a little while to cheer on runners.  Later in the day, I read that the course was re-routed at 10:08am, 142 runners got medical attention, and 39 were taken to local hospitals.

2017 Army Ten Miler Medal Calendar and Tags

2017 Army Ten Miler Medal Calendar and Tags

Result

My time was 1:22:20 (8:14 pace) [Log Details].  I was the 2,298th finisher.  I was 407th woman and 26th in my age group.

In the elite race, the winners were Haron Lagat in 49:23 and Susan Tanui in 56:50.  Both run for the Army.

Epilogue

One month out from the 2017 New York City Marathon, I wanted an honest race effort so I could get an indication of what goal marathon pace should be for me in November.  I’m disappointed that I didn’t get that but I had a big training week ahead to focus on – almost 90 miles on my schedule – before I start my taper!

Abridged Version

The weather on race day was miserable – 76 degrees, a dew point of 74, and 94% humidity!  I stayed with my plan to start the race just under 8:00 pace but gave up on it mid-way through.  I finished in 1:22:20 (8:14 pace).  Due to the heat, the race was rerouted two hours in and 39 were taken to local hospitals.

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Training Supplement – October 15, 2017

Training Supplement Banner - 101517

I tried compression socks in an effort to alleviate some plantar fasciitis pain in my left foot.  I had a good experience with a caffeine product but troubles with sunglasses.  There were lots of new things to look at on the trails in South Arlington.  I found motivation from the Breaking2 documentary and two marathon majors.

Clothing & Gear

Recovery gear.  CEP Progressive Compression Socks.  I have the calf sleeves but wanted to try to socks because I’ve been having some plantar fasciitis issues in my left foot.  My calf is 12 1/4″, so I’m between sizes.  I bought the women’s size 2 (II), which is for calf size 9.5-12″ since I tend to want more compression in my recovery gear.  I wore them at least five days in the past month.  Did they help?  It’s hard to say.  I think just having them off made my legs feel lighter.

Sports BrasBrooks Juno Sports Bra.  With all the running I’ve been doing, I needed another sports bra.  I’ve tried this bra before but ended up tossing them after a few months.  The clasps became malformed because I put them through the drier.  This newer model was made of silkier fabric and was much more comfortable to wear.  It reminded me that it’s good to products that I was previously neutral about since manufacturers make changes.

Sunglasses.  I need to find new sunglasses.  I forgot my Oakley Commit Sunglasses were in a punch of clothes before putting them in the washer/dryer.  When they came out, the frames were okay but the lenses were scratched.  I wore my Smith Optics Parallel Max during the 2017 Bourbon Chase but they were too tight and gave me a headache.

(My Complete Clothes & Gear Page.)

Nutrition & Hydration 

Runners World Box.  Again, I was a bit mystified by the selections in this month’s Runners World Box.  I probably won’t eat the rice or the venison.  And, I haven’t been impressed with most sports detergents.  But, I’m interested in trying the earbuds and handheld.

Runners World Box - October 2017

Runners World Box – October 2017

CaffeineSword Energy Caffeine Tablets.  I bought these from a vendor at the first major exchange at the 2017 Bourbon Chase.  I used them before each of my runs and it helped motivate me to run hard even though I was tired.  According to the packaging, each tablet has 50 mg of caffeine and there are two tablets in a packet.

Routes

Long Branch Creek Mailbox - 09302017

Long Branch Creek Mailbox – 09302017

Sights.  There have been quite a few new things to see along the trails in South Arlington.

On the Four Mile Trail between Shirlington and Glebe Road, there’s new signage indicating that the neighborhood is Long Branch Creek.  I didn’t know that.  I also noticed a mailbox just off the trail.  Who is getting mail here?

Art.  On my way to the Mount Vernon Trail, I spotted a new art installation in Crystal City.  It’s a slate wall with white outlines and buckets of chalk.  People can fill in the empty spaces with color.

Further down the trail, there are signs printed on the trail educating users about the types of fish that live in Four Mile Run and how they want a healthy stream.

 

Crystal City Chalk Art - 10012017

Crystal City Chalk Art – 10012017

Flybys.  I ran by a lot of friends this month during my runs.  What’s funny is that I don’t recognize people until they’re right up on me.  This includes people I see on a regular basis.  I think seeing them out of context takes a while for my brain to process.

Media & Motivation

Music. “Flashdance,” Irene Cara.  My Ragnar crew is running the 2017 Bourbon Chase and its an 80s theme.

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

Podcasts.  “Episode 403 – Rowan Ardill,” Marathon Talk.  I enjoyed the Berlin Marathon and Breaking2 documentary discussions.  They also talked about the woman leading the Warsaw Marathon who fell.  I’d heard about it and finally looked up the video after the podcast.  It wasn’t what I expected.  She clearly needed medical attention but I thought she would be unresponsive on the pavement.  To me, it looked like she was suffering from severe leg cramps.

Books and Magazines. Running Your First Ultra,” by Krissy Moehl.  After reading some online reviews, I bought this book as reading material for my first ultra-marathon.  It gave me confidence that I’m ready for a 50 miler. The book mentions how your first ultra-marathon will have a special place in your heart.  Even though the book recommends staying close to home, I registered to run my ultra-marathon in my home town at the San Diego 50 and Trail Marathon.

TelevisionBreaking2 from National Geographic.  I think the best part of this race was that it humanized these elite runners.  I got a taste for who they were and what motivated them.  Zersenay Tadese winning the first Olympic medal for Eritrea.  Lelisa Desisa’s Boston Marathon victory on the heels of the bombing.  And Eliud Kipchoge who lived a monastic life before running 2:00:25.

2017 Berlin Marathon.  I missed the Breaking 2 broadcast because I was running the 2017 Eugene Marathon the next day.  But, I got up early and watched what was billed as a world record attempt.

2017 Chicago Marathon.  I rushed home from the 2017 Army Ten Miler to watch the race.  I caught the last half hour.  I was surprised to watch Galen Rupp win the men’s race and happy for Jordan Hasay for finishing third for the women.

News“Mad Pooper Jogger Craps on Family Lawn”.  I tried ignoring this story but it made TMZ!  But, I have nothing to say about this story.

Motivation. “Nothing is impossible, the word itself says, ‘I’m possible!'” – Audrey Hepburn.

At the end of the Breaking2 documentary, Eluid Kipchoge smiles as he talks about someone else conquering the 25 seconds he couldn’t get.  That’s the beauty of sport – challenging yourself and encouraging others.

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2017 New York City Marathon – Week 14

2017 NYCM Infographic - Week 14

I had a fantastic training week!  Cooler weather at the start of the week helped me run faster than usual.  I had some plantar fasciitis and piriformis pain, though.  I’m looking forward to the Army Ten Miler tomorrow and The Bourbon Chase next weekend!

Training Schedule
October 1st – October 7th

Sunday: Marathon-pace run. 20 miles w/14 miles @ marathon pace.
Monday: Recovery Run. 6 miles  (AM) + Recovery Run. 4 miles (PM).
Tuesday: VO2Max Run. 9 miles w/5x600m @ 5K race pace; jog 50 to 90% interval time between.
Wednesday: General Aerobic Run. 8 miles.
Thursday: Medium-long Run. 14 miles.
Friday: Recovery Run + Speed. 7 miles w/6x100m strides.
Saturday: Recovery Run. 6 miles.

Mileage Total: ~74 Miles

Notes. A busy workday on Monday led me to move my second run to Tuesday.  Otherwise, I followed the schedule.

Goal.  Run goal marathon pace during my 20 miler.  Outcome: Success!  My goal was sub-8:00 pace and I hit 7:59 overall.  The splits were very consistent, too.

Workout Details

Marathon-pace run. 20 miles w/14 miles @ marathon pace [Log Details].

Air Force Memorial - 10012017

Air Force Memorial – 10012017

After a 3 mile warm-up, I started the marathon paced miles on the Mount Vernon Trail.  I decided to run north into the 10-13 mph winds and then head south.  The first miles were just over 8:00 pace and I was happy with that.

I turned around at Roosevelt Island, started an Crank Sport eGel, and drank water at the fountain.  I forced myself to finish the gel before I reached the water stop at National Airport.  My mind wandered to the Breaking2 documentary and Eliud Kipchoge mentioning running the marathon with your mind and heart.  I ran a little faster.

I turned north when I reached Alexandria.  My breathing was heavy but I imagined this was how I’d feel in Central Park.  I was channeling the race so intensely that tears welled up in my eyes thinking about those final beautiful, painful miles in Central Park.

I was so proud when the segment was over.  All of my splits were between 7:50 and 8:09 pace.  I couldn’t be happier with how it went!

Marathon pace segment=7:59.  Overall pace=8:26.

VO2Max Run. 9 miles w/5x600m @ 5K race pace; jog 50 to 90% interval time between [Log Details].

I started the intervals on the Mount Vernon Trail after a 3 easy miles.  Running south near the Airport, I thought the first repetition was a little slow but the trail had some slight inclines.  The second interval brought me to the Four Mile Run Trail, which is completely flat.  The remaining 600s felt pretty effortless and I ran a faster cool-down than usual.

I missed my double the day before, so I ran a little under 4 miles during my lunch break.

600m paces=7:07, 6:42, 6:56, 6:44, 6:33.  Average=6:48.

The National Mall - 10032017

The National Mall – 10032017

General Aerobic Run. 8 miles [Log Details].

The first three miles were mostly uphill to the Custis Trail, but I ran it pretty well.  I had a lot more energy than usual.  On the first mile of Custis Trail, which is mostly downhill, my legs really started to turn over.  I stopped briefly for water at the junction with the W&OD Trail.  I didn’t want to stop running!  I glided across the trail for the next two miles.  It was hard keeping the pace on the uphill home, though.  It didn’t help that a bug made a direct hit to my right eye and I spent the last mile trying to flush the remains out of my eye.

Overall pace=8:10.

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

Arlington/Alexandria border to the Mount Vernon Trail and then headed north.  I ran fairly hard from the start – around 8:10 pace.  I listened to a playlist I’ve labeled “Swagger” – mostly hip-hop and dance music.  By the time I reached the Mount Vernon Trail, I noticed I was close to running sub-8:10 pace overall.  I stopped for water at National Airport and took a breather.  I slowed down after the rest but tried to maintain a hard pace.  I stopped to take pictures at Gravelly Point.

Gravelly Point - 10052017

Gravelly Point – 10052017

I finished the run feeling spent but not exhausted.  Bonus: the shower wasn’t occupied when I got to work!  Later, when I looked at the splits, I was surprised that I didn’t slow down as much as I thought.

Overall pace=8:09.

Health

Injuries.  My left foot still hurts with plantar fasciitis.  I wore a Strassburg Sock on Sunday night and it helped.  My piriformis was a little sore after my interval run on Tuesday but it felt better the next day.

Sleep.  I’m back to sleeping with the television on.  Most nights, I fell asleep between 9pm and 10am, but waking up around 2pm or 3pm.  Still, I got 6 or 7 hours of sleep a night.

Weight.  My stove has been broken for a couple of weeks, so I’ve been eating take-out most nights.  Work has also been busy and I didn’t eat lunch most days this week.  But, my weight didn’t really change.

Weather

Temperatures were in the mid to high 50s in the morning for most of the week.  I wore gloves during my runs on Monday and Tuesday!  By Wednesday, the humidity starting rising back to summer-like ranges but the heat and dew points were still low so it still good running weather.

Racing Schedule

Future races.  I found out on Wednesday that I didn’t get into the London Marathon.

I booked my hotel, train, and started my itinerary for my trip to New York City for the marathon.  I haven’t taken much time from work this year, so I decided to treat myself and go up a day earlier.

Next race2017 Army Ten Miler on Sunday, October 8th and the 2017 Bourbon Chase on Friday, October 13th and Saturday, October 14th.  I’ll be Runner 10 and Runner 11! (My Complete Racing Schedule.)

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2017 New York City Marathon – Week 13

2017 NYCM Infographic - Week 13

It was a high mileage week!  I followed my schedule for the week but between the heat and racing the 2017 Dulles Day on the Runway 10K last Saturday, my legs didn’t have much speed in them.

Training Schedule
September 24th – September 30th

Sunday: Long Run. 18 miles.
Monday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Tuesday: VO2Max Run. 12 miles w/6×1,000m @ 5K race pace; jog 50 to 90% interval time between.
Wednesday: Medium-long Run. 15 miles.
Thursday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Friday: Medium-long Run. 12 miles.
Saturday: Recovery Run. 7 miles.

Mileage Total: ~84 Miles

Notes.  I followed the schedule but didn’t quite hit goal pace for the interval workout on Tuesday. 

Goal.  Complete the mileage in the schedule.  Outcome: Success!  Running to work for my medium runs made it possible.

Workout Details

Long Run. 18 miles [Log Details].

Since I raced the day before, I thought I would make this a “time on your feet” long run.  I also felt as though I’d been focusing so much on training lately that I wanted to just enjoy running.  I set out to run the “Arlington Loop”, which covers the W&OD, Four Mile Run, Mount Vernon, and Custis trails.  The early miles sluggish.  I listened to some podcasts as background noise but mostly took in the scenery.  I had a Crank Sport e-Gel at about the 55 minute mark and washed it down with plenty of water at the Airport water fountain.  Along the way, I saw several running friends.  The scenery looking over the river into Washington, D.C. was just beautiful!

On the Custis Trail, I stopped for water at Nelson Street and sat on a bench while I finished my second gel.  By then, it was over 80 degrees out.  My legs felt a little tight after the rest but my legs felt better once I reached the downhill of the W&OD.

Overall pace=9:25.

VO2Max Run. 12 miles w/6×1,000m @ 5K race pace; jog 50 to 90% interval time between [Log Details].

I didn’t know if it was realistic this workout was two days after a 10K, but I’d do my best!  I started the intervals on Four Mile Run after running 4.25 miles.  I felt good during the first two repetitions.  I noticed the same pain in my hips that I had during Saturday’s 10K but it felt like a good pain this time.  My legs had good turnover as I ran south on the Mount Vernon Trail.  I turned around when I reached Slater’s Lane.  The fourth repetition was very slow.  I thought it was mostly due to the uphill but I didn’t get any faster for the final two.

Split paces=7:03, 7:05, 7:13, 7:31, 7:25, 7:23.  Average=7:17.

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

It was 74 degrees when I started this run, which I did as my commute to work.  I went south down to Alexandria, Virginia before heading downtown on the Mount Vernon Trail.  An hour into the run, I felt pretty tired and started a Crank Sport eGel as a pick-me-up.  I stopped for water on Madison Street to wash it down.  I switched to more upbeat music for extra motivation.

Washington Marina - 09272017

Washington Marina – 09272017

I lingered at the water fountain near National Airport for extra rest.  It seemed to help and I ran the rest of the way downtown without unnecessary stops.  During my cool-down, I bought Gatorade from a sidewalk vendor.  The $2 seemed reasonable to me but a fellow patron was trying to negotiate his purchase down to $1.50.  It didn’t work.

Overall pace=8:53.

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

The weather finally broke!  It was 59 degrees when I started this run-commute.  I decided I’d try to run “fast” again even though I have a tough 20 miler on the schedule for Sunday.  Early on, I noticed the stitching on my new Saucony Impulse Short was irritating my belly.  I couldn’t find a way to make it stop so I tried to ignore it.  As I made my way to Slater’s Lane, I recognized a friend approaching!  He gave me a high-five and told me not to stop.  (I really wanted to stop, though.)  Six miles into the run and I started to run “fast” – going well under 8:00 pace.  I stopped for water at National Airport and took my singlet off for the next few miles.  It felt liberating feeling the cold air against my skin after weeks of miserable humidity!

Overall pace=8:20.

Capitol Building Selfie - 09292017

Capitol Building Selfie – 09292017

Health

Injuries.  I have pain in the arch and heel of my left foot.  I’m guessing it’s plantar fasciitis because it hurts most when I wake up in the morning.

Sleep.  The week started off well.  No televisions shows keeping me up late on Sunday night.  I went to bed between 9pm and 10pm and got at least 7 hours of sleep most nights!

Weight.  No real change in this area.

Weather

Summer has been never-ending.  Morning temperatures were in the 70s through Thursday.  It was 86 degrees by the end of my long run on Sunday!  And, the afternoon temperature was 88 degrees when I started my double on Tuesday.  And then suddenly, the weather dropped to a glorious 59 degrees on Friday morning.

Racing Schedule

Future races.  On Monday morning, I found that I didn’t get into the Tokyo Marathon. I was a little shocked.  I get into everything!

Next race: 2017 Army Ten Miler on Sunday, October 8th. (My Complete Racing Schedule.)

Posted in New York City Marathon, Training | Tagged , , , , , , | 1 Comment

2017 Dulles Day on the Runway 10K

2017 Dulles Day 10K - Banner

2017 Dulles Day 10K – Banner

Scroll all the way down to the end of the post for the tl;dr version.

Prologue

I started training for the 2017 New York City Marathon back in July using one of the plans in Advanced Marathoning by Pete Pfitzinger.  It’s been a tough training cycle, mostly due to the hot weather.  Physically, I’m holding up well, though.  I’d like to run a sub-3:30 marathon in November but I’ve struggled to hit goal race paces in my workouts.  This race would be my first opportunity to see what marathon pace might be for me.  The week before this race, I ran hard through Wednesday and then had two easy days.

Goals

Personal Records:

Achievable: Sub-49:00 (7:52 pace). I managed sub-8:09 pace during my last tempo run.  I thought 20 seconds/mile faster would be reasonable even with the heat.

Stretch: Sub-46:00 (7:23 pace).  This would be slightly faster than I ran my last 10K and would indicate some improvement since then, which would boost my confidence.

Strategy: Start off at 7:23 pace and run it as long as possible.

Course

I couldn’t find a course map online!  The course is an out and back on Dulles International Airport‘s Runway 1R.  The elevation was zero.  There isn’t any crowd support because – it’s on an airport runway!  There was one water stop at the turn-around.

2017 Dulles Day 10K - Course

2017 Dulles Day 10K – Course via RunningAhead

Playlist

I didn’t see anything on the website to indicate headphones were prohibited, so I created a playlist with 46 minutes of music.


Pre-Race

Race Day

I hadn’t done this race before and wanted to get to the race site an hour before the 7:40am start.  I’d registered for the race a while ago, which was good because it sold out.  I woke up at 4am, which was just under 6 hours of sleep.  I had water, coffee, and peanut butter toast for breakfast and then left the house a little after 6am.  Parking was at The National Museum of Air and Space Udvar-Hazy Center, which I’d never visited.  I knew it was near Dulles Airport (obviously), but turned on Waze for navigation assistance.  I made good time to the race site.  The parking lot was ushered and well controlled. As I headed to the Udvar-Hazy Center, I noticed there was a security check.  I went back to my car and left everything except what I wanted for the race to avoid any hassles.

2017 Dulles Day 10K - Outside Udvar-Hazy

2017 Dulles Day 10K – Outside Udvar-Hazy

Udvar-Hazy - 09232017

Udvar-Hazy – 09232017

I arrived at the race staging area by 7:15am.  There were port-a-potties to the left and then bag check and packet pick up to right.  I got my bib quickly.  I took a risk and didn’t go to the bathroom before the race.  Instead, I did warm-up laps in an open area away from the crowds.  I walked over to the “Finish” line assuming it was also the “Start” line with 10 minutes until race time.  Since this was a small race, I lined up pretty close to the line.  With very little fanfare, we were off at 7:40am!

Weather

It would be 60 degrees at the start, which seemed downright pleasant given how hot and humid it’s been this past week!  Winds were calm, too.  But, humidity was about 90%.

2017 Dulles Day 10K - Weather

2017 Dulles Day 10K – Weather

The Race

Early Miles – Miles 1 to 3

The problem with small races is that I end up behind sub-6 minute runners.  A few yards down the runway, I checked my Garmin and it was showing 6:50 pace!  I didn’t panic, though.  I gradually eased off the effort until I was closer to 7:20 pace.  Despite warming-up before the race, my hips were a little sore at the start.  I wondered if the hard surface was irritating them.  I noticed the runway was a little sticky on this stretch.  At the time, I guessed it was tar but after researching this later, it might have been rubber deposits.

The tarmac widened just before the one mile mark and I encountered the 5K runners, who started 10 minutes before us.  Looking ahead, I kept my eyes on a male runner in an Air Force shirt who had passed me moments before and two women who started ahead of me – one in a white tank top and another in a crisscross strapped sports bra.  The crowd cleared when we hit the straight-away on the runway.

2017 Dulles Day 10K - Mile 1

2017 Dulles Day 10K – Mile 1

I stayed as close to the cones as possible.  I felt there was a slight wind so I tucked behind runners at different points along this stretch.  The 5K runners split off around our two mile mark.  The runway seemed never-ending!  I focused on picking off runners ahead of me but not running too much faster than my goal race pace.

Splits (by course): 7:24, 7:24,7:16.

Later Miles – Miles 3 to 6.24

I hit the lap button on my Garmin at the Mile 3 marker and a few strides later, was on the turn.  The one water stop for the race was on this backstretch.  The woman in the crisscross strapped sports bra ahead of me grabbed water but I ran through it.  Moments later, on the home stretch, I passed her.  I looked ahead and next up were Air Force runner and a woman with a pony tail.  They were pretty far ahead so I took in my surroundings as I worked to reel them in.  I glanced to the right and saw a plane landing.  I was very glad I had music because there wasn’t much to focus on.  As I drew closer to the pair, I realized the woman with the pony tail was actually a guy.  I pulled up step behind him and let him pace me for a bit.  At the 5.5 mile mark, the course re-joined the 5K route but we were separated from them by cones.  The woman in the white tank top was getting closer.  I told myself, “You can catch her! Don’t give up!”  But, I had my doubts.  There was a lot of course left and she was still running well.  But with about a quarter mile to go, I passed her!  I started to kick thinking maybe, just maybe, I could catch the next woman in front of me.  I hadn’t noticed her earlier.  But, the runner in the Air Force jersey sped up, too and it momentarily demoralized me.  I regained my composure, though, and dug a little deeper.  I was closing!  But, she crossed the finish line a few seconds before me.

2017 Dulles Day 10K - Finish Line

2017 Dulles Day 10K – Finish Line

Splits (by course): 7:21, 7:08, 6:56, 1:41 (6:29 pace).

Post-Race

I crossed the finish line and my stomach was seizing so strongly that I thought I was going to throw up.  I went over to a grassy patch and bent over until the nausea passed.  I walked over to the post-race refreshments and the line was long.  I opted to get my bag, sit down, and wait for the award ceremony.  On my way out, I finally grabbed a water, banana, and a cereal bar.

Blackbird Aircraft in Udvar-Hazy

Blackbird Aircraft in Udvar-Hazy

Result

My time was 45:08 (7:14 pace) [Log Details].  I was the 34th finisher overall out of 740 (top 5%), 4th woman (top 2%), and 1st in my age group (top 2%).  I missed placing 3rd for women by only 4 seconds!

The top finishers received round-trip tickets from United Airlines!  As an age group winner, I received a pint glass and $25 gift certificate towards breakfast, lunch, or dinner at the Dulles Airport Marriott.  I don’t want to seem ungrateful, but I’m not sure it will get used.

Dulles Day 10K - Shirt Medal and Award

Dulles Day 10K – Shirt Medal and Award

Epilogue

I thought this was a well-organized race.  I enjoyed the unique opportunity to run on an airport runway even through the scenery was a little boring.

I crushed my race goal!  I didn’t expect much since my training times have been so slow.  But, I tend to race better than my training would suggest.  For race prediction, the McMillan Calculator correlates the race to a 3:31:45 marathon but the VDOT table in Daniels Running Formula puts me around a 3:28 marathon.

The 2017 New York City Marathon is only six weeks away!  I only have three weeks of hard work left until I start my taper.

Next race: 2017 Army Ten Miler on Sunday, October 8th. (My Complete Racing Schedule.)

Abridged Version

This was my first race of the 2017 New York City Marathon training cycle!  The course was completely flat and the weather wasn’t terrible. I ran fairly splits.  I started picking off runners mid-way through the race.  I moved into 4th place at the 6 mile mark and was seconds away from out-kicking the 3rd place woman at the end!  My time was 45:08 (7:14 pace) – almost a minute faster than where I thought my fitness was!

Time=45:08.  Splits=7:24, 7:24, 7:16, 7:21, 7:08, 6:56, 1:41 (6:29 pace).  Overall pace=7:14.

Posted in Race Reports, Races | Tagged , , , | 2 Comments

2017 New York City Marathon – Week 12

2017 NYCM - Week 12 Infographic

I entered the race preparation phase of the training program this week. All the hard work came early with three workouts in a row.  I had a rough medium run on Wednesday.  But, I ran the 2017 Dulles Day on the Runway 10K today in 45:08(7:14 pace), which is much faster than I thought I would.  It was a terrible week for sleep and summer refuses to leave.

Training Schedule
September 17th – September 23rd

Sunday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Monday: VO2Max Run. 9 miles w/5x600m @ 5K race pace; jog 50 to 90% interval time between.
Tuesday: General Aerobic Run. 10 miles.
Wednesday: Medium-long Run. 15 miles.
Thursday: Recovery Run + Speed. 7 miles w/6x100m strides.
Friday: Recovery Run. 6 miles.
Saturday: 2017 Dulles Day on the Runway 10K.

Mileage Total: ~63 Miles

Notes.  I entered the race preparation phase of the training program.  The hard work came early in the week and my mileage was lower because I moved my long runs to Sundays.

Goal.  Finish the Dulles Day 10K in sub-46:00 (7:23 pace).  Outcome: Success!!!  I ran 45:08 (7:14 pace).  I’m shocked.  I thought sub-46:00 was a stretch.  I didn’t think I’d come so far under it.

Bluemont Park - 09172017

Bluemont Park – 09172017

Workout Details

VO2Max Run. 9 miles w/5x600m @ 5K race pace; jog 50 to 90% interval time between [Log Details].

After weeks of long, steady running, I’m getting more speed work in my schedule.  Even though I woke up feeling tired and sore from last week’s workouts, I was looking forward to turning my legs over for a change.  My goal was to run faster than I did during my last interval workout.  I ran close to 4 miles as a warm-up to the Mount Vernon Trail.  I listened to a mix of songs that I might use for my playlist for this weekend’s 10K.  I started the intervals after having a drink at the water fountain at National Airport.  I ran the repetitions on the Four Mile Run Trail.  The first repetition was a little stiff.  I didn’t have a good feeling about how this workout would end.  But then the second was much speedier.  “Maybe this won’t be so bad,” I thought.  I stopped to take a picture and got a complete rest.

I felt great for the final repetitions and was able to hold a consistent pace.  Afterwards, I was certainly tired but not exhausted.  I did almost two miles as a a cool-down home, walking the steep uphill.

Splits=6:57, 6:44, 6:54, 6:50, 6:58.  Average=6:53.

General Aerobic Run. 10 miles.  [Log Details].

For this workout, I wanted to have another sub-8:20 pace general aerobic run.  I listened to some songs that might end u as my playlist for this weekend’s 10K.  When I reached the Custis Trail, my overall pace was 8:10.  I felt good.  “That gives me some wiggle room.”  I stopped for water at Nelson Street.  After finishing the rolling hills, my overall pace was up to 8:18!  Just before the W&OD, I got passed by a female runner gliding down the trail.  “I’m going pretty fast here so, who is that?”  She didn’t pull away until we hit the junction.  I stopped for water and kept up the pace the rest of the way.  I slowed down a little.

Overall pace=8:11.

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

I wanted to run hard since I was taking the next two days easy, but I was pretty tired from the day before.  I did this run as a commute to work but looped down through Alexandria, Virginia since I’m only 7 miles away from my office.

I realized pretty early on that I should have brought a handheld and food.  (I didn’t eat breakfast.)  Still, I felt surprisingly good during the early miles!  Just as I was leaving Old Town, though, I hit a wall and felt terrible.  My legs completely lost their pep and I started shuffling along the sidewalks.  I stopped for water before reaching the Mount Vernon Trail and miserably thought, “I still have 6 miles to go.”  I trudged along and then stopped for water again at National Airport.  I filled my belly with water to trick my stomach into thinking it had food.  Why did I feel so terrible?  Was it the heat?  The wind? I crossed the 14th Street Bridge, which meant I only had two more miles to go.  I thought about finishing early – I could take the Smithsonian Metro stop to Capitol hill.  But, I managed to finish the run.

That evening after work, I realized I forgot my house key in my gym bag and had to go back to work.  I walked over to the Capitol and took a picture:

US Capitol - 09202017

US Capitol – 09202017

Overall pace=8:48.

2017 Dulles Day on the Runway 10K. 6.24 miles. [Log Details].

This was my first race of the 2017 New York City Marathon training cycle!

Udvar-Hazy - 09232017

Udvar-Hazy – 09232017

The course was completely flat and the weather wasn’t terrible. I ran fairly splits and started picking off runners mid-way through the race.  I moved into 4th place at the 6 mile mark and was seconds away from ou-tkicking the 3rd place woman at the end!  My time was 45:08 (7:14 pace) – almost a minute faster than where I thought my fitness was!

Time=45:08.  Splits=7:24, 7:24, 7:16, 7:21, 7:08, 6:56, 1:41 (6:29 pace).  Overall pace=7:14.

Health

Sleep.  It was a terrible week for sleep.  I took a long nap on Sunday and it messed up my sleep going into Monday.  On Wednesday, I forgot my key at work, after already working late, and had to double-back.  I didn’t get to bed until 11:30pm.  Unfortunately, I didn’t get a chance to make up the time later in the week.

Weight.  I didn’t eat very much after my runs mid-week, so my weight dropped a little.

Weather

Usually, our region gets fall-like weather by mid-September.  But, summer won’t move along.  Morning temperatures were in  the low 70s but with high humidity most mornings.

Racing Schedule

Future races.  I find out if I got into the Tokyo Marathon on Monday!

Next race: 2017 Cherry Blossom 10 Miler on April 2nd. (My Complete Racing Schedule.)

Posted in New York City Marathon, Training | Tagged , , , , , , , , , | Leave a comment

Training Supplement – September 17, 2017

Training Supplement Banner - 09172017

I discovered art off the running trail near Bluemont Park and had two deer flybys.  I’ve been running so many doubles that I ran out of shorts.  I bought a new iPod but shattered it already.  And, I listened a thought provoking podcast.

Note: I’m finding it hard to get these “supplements” out on the weekdays.  So, instead of trying to publish them on the 1st and 15th of the month, I’m switching to the first and middle Sunday of each month so I can do them on the weekend.

Clothing & Gear

Shoe Bling - 09112017

Shoe Bling – 09112017

Shorts.  I’m running so much these days that on Tuesday, I ran out of shorts!

Saucony Impulse Short.  Currently, this is still my favorite running short.  The fit is loose but without a lot of extra fabric.  It has a 4” inseam but it feel shorter.  The only thing I don’t like about them is the back pocket.  Card-sized items and gels chaff my lower back on longer runs.

Saucony Bullet Tight.  While I was on the Saucony site, I thought I’d try these shorts again.  I’m glad I did because I think they’ve been remodeled.  The structure held up better than I remembered, although I would still like a bit more compression.

Handheld water bottles.  Camelbak Ultra Handheld Chill.  I thought I’d try a collapsible flask since I’ve heard they’re lighter to carry.  It probably was lighter but I didn’t like the straps on this one.  They aren’t adjustable and they were looser than I would have liked.  It was also hard to refill it at some water fountains.

Shoe Charms.  I grouped my shoe charms this week with an American flag in honor on September 11th, Boston Strong because I registered for the marathon this week, and the University of Virginia – my alma mater – since the events in Charlottesville from last month have been on my mind.

(My Complete Clothes & Gear Page.)

Nutrition & Hydration

Gels.  Crank Sport e-Gel.  This is still my favorite gel and I plan on using it for the 2017 New York City Marathon.  I ran out of gels a few weeks ago and ordered a new batch that should arrive in time for me to practice race-day fueling in the coming weeks.  I haven’t settled on a favorite flavor yet – I’m leaning towards Juicy Watermelon – so I ordered the 24 gel assortment for $30 instead of 12 of one flavor for $19.

Routes

Art.  Named Stones, by J.W. Mahoney.  I’ve been running a stretch of the Four Mile Run Trail near Bluemont Park this summer with more tree cover than on the W&OD Trail.  “Psyche”, “Amor”, and “Awake” are just off the trail.  

Awake Stone - 09032017

Awake Stone – 09032017

Flybys.  I also saw these two deer near the W&OD Trail twice in the past two weeks!

Deer and Deer Baby - 09062017

Deer and Deer Baby – 09062017

Sights.  During the past week, I’ve been treated to some great views of Washington, D.C. due to run-commuting and lunch runs.  The day after September 11th, I appreciated the flags that line the 14th Street Bridge.

Flags on 14th Street Bridge - 09122017

Flags on 14th Street Bridge – 09122017

Construction.  The Georgetown Branch Trail is closing for the next four to five years due to the Metro’s Purple Line construction.  I don’t run “the big loop” very often but RunWashington offered some alternatives.

Closer to home for me, The Wash Cycle wrote about safety improvements coming to the Custis Trail along Lee Highway and W&OD Trail along Four Mile Drive, and rehabilitating the wooden bridge on the Mount Vernon Trail by Roosevelt Island.

Media & Motivation

Music. Feel It Still,” by Portugal. The Man.  I’ve been swaggering down the streets to this groovy tune.

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

Shattered New Ipod Nano - 09022017

Shattered New Ipod Nano – 09022017

Media Player.  After reading that the iPod products were being discontinued, I ordered a new Nano.  On my first run out, I dropped it on the sidewalk and it shattered!  Perhaps this is a sign that I need to accept this change.

Podcasts. “Episode 623: We Are in the Future,” from This American Life.  I listened to this episode during my long run yesterday.  I was struck by the quote, “I am my ancestor’s wildest dreams.”  Undoubtedly, a slave would never have imagined a black woman running 24 miles as some type of leisure activity.  I thought about it even deeper during the segment about the woman who played a slave at Mount Vernon, which isn’t too far from where I live.

Episode 69: Run Forever,” from The Runner’s World Show.  The first segment of the show was about picking up trash after a race.  I’m more conscientious about this now than I was as a new runner.  Now, I make a point of tossing items at or near aid stations.

Books and Magazines. We Run The Streets,” from Runner’s World, October 2017.  This feature article was on running “crews”.  Unlike running clubs, these are more informal groups in urban areas that emphasize exploration and building a sense of community over training.  The groups seemed like a lot of fun!

Motivation.  “I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion”. – Muhammad Ali

It’s been a summer of suffering.  I’m trying to tell myself that it’ll pay dividends in a few weeks when it cools down.

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2017 New York City Marathon – Week 11

2017 NYCM - Week 11 Infographic

This was the highest mileage week in my training plan. The schedule had 87 miles with five workouts including a 24 mile long run today (which I didn’t complete.)  Looking ahead, I’m racing next weekend!  Oh, and I registered for next year’s Boston Marathon.

Training Schedule
September 10th – September 16th

Sunday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Monday: General Aerobic Run. 8 miles.
Tuesday: Medium-long Run. 15 miles.
Wednesday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Thursday: Lactate Threshold Run. 12 miles w/7 miles @ 15K to half marathon race pace.
FridayGeneral Aerobic Run. 8 miles.
Saturday: Long Run. 24 miles.

Mileage Total: ~87 Miles

Notes.  I didn’t hit 24 miles today, but otherwise followed the schedule.  My long runs will move to Sunday’s next week.

Goals.  Get 7 hours of sleep every night and run 7:45 pace for lactate threshold run. Outcome: Partial success!  I got the sleep but didn’t hit goal pace for the tempo run.

Workout Details

Shoe Bling - 09112017

Shoe Bling – 09112017

General Aerobic Run. 8 miles [Log Details].

The day before, I ran my recovery runs very easy – 10:00 pace in the morning and 9:40 pace in the afternoon.

I started the run pretty hard.  I knew the pace was a little fast but I didn’t slow down.  After only a mile, my route went uphill, which slowed me down a little.  Still, I was running a good 20 seconds/mile faster than I planned.

After 4 miles, when I got to the Custis Trail, I felt a little fatigue.  But when I turned onto the W&OD Trail downhill, I started running 7:40 pace!  I slowed down a little on the uphill home but it was a really fast run for me.

Overall pace=7:56.

 

 

 

 

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

I ran this run as my commute to work.  I only live 7 miles from work, though, so  my route went south to Alexandria, Virginia before heading to Washington, DC.

I thought the 3 mile warm-up fast but didn’t worry about it.  I started running “hard” about 8 miles into the run.  I thought running sub-8:20 pace would be good but I found myself going sub-8:00 for a while!  It was a warm day, though, and I started fading just before I went over the 14th Street Bridge into D.C.

Flags on 14th Street Bridge - 09122017

Flags on 14th Street Bridge – 09122017

I started my cool-down when I reached 15th Street.  The best part – when I got to work, the shower was vacant!

Overall pace=8:28.

Lactate Threshold Run. 12 miles w/7 miles @ 15K to half marathon race pace [Log Details].

I ran a double the day before.  I tried to set myself up for a good run like I’d done on Sunday by running both runs easy, including my afternoon run around the National Mall.

Lincoln Memorial View - 09132017

Lincoln Memorial View – 09132017

After the warm-up, I tried to tap into half marathon effort during the first mile of the hard running.  I didn’t check my pace until it was almost over.  My goal was sub-7:45, so I was a little disappointed that I was only running under 8:00 pace.  It was still pretty good, though.  I clocked a similar pace for the second mile, but things fell apart after that.  Mid-way through, I realized I probably ran my tempo earlier in the week with those sub-8:00 miles on Monday and Tuesday.  Even though I was hurting, I told myself I could slow down, but I couldn’t stop.

7 miles @ 15K to half marathon pace segment=8:09.  Overall pace=8:46.

General Aerobic Run. 8 miles [Log Details].

Even though I felt completely spent after the tempo run the day before, my legs actually had some spring to them.  I wasn’t pounding the pavement like I was on Monday but I was moving pretty well.  Knowing I had a 24 mile long run the next day kept me from running any harder.

Overall pace=8:21.

Long Run. 24 miles [Log Details].

I set off on a loop that would be a little short of 24 miles.  It took me south to Alexandria, Virginia through the Del Ray neighborhood before heading north on the Mount Vernon Trail.  The early miles were fine.  I caught up on This American Life and the pace felt comfortable.

I started to feel the strain when I stopped for water at National Airport.  It was hot!  By the time I stopped again at Roosevelt Island, I was splashing water on my head.  I had been running 8:40 paced miles but decided to slow things down significantly when I hit the Custis Trail.  The temperature had reach the mid-80s at that point with a dew point in the mid-60s, so it was pretty miserable.

I found myself running slower and slower and stopping at odd intervals.  I finally gave up on the run after 21 miles.  I walked over a mile before taking a bus home.  I noticed a sore spot on the bottom of my right foot that I hope doesn’t turn into a blister.

Overall pace=9:18.

Health

Sleep.  One of my goals this week was to get more sleep.  I got at least 7 hours each night.  I ran into work for Tuesday’s long run and was off of work on Thursday, so that definitely helped.  But, I was still exhausted by the end of the week.

Injuries. Some tightness in my hips but nothing terrible.  Mostly, I just had sore muscles and felt tired.

Weight. It was a taco-free week but I still gained a few pounds.  But, my stove broke last weekend so I have been eating out a little more than usual this week.

Weather

It was fall-like on Sunday and Monday.  Morning temperatures were in the upper 50s!  It rained on Wednesday morning, which cooled things off even more.  But by Thursday, the heat and humidity returned and climbed.  It was 80 degrees today at the end of my long run.  Hopefully, today was summer’s last gasp.

Racing Schedule

Future races.  I registered for the 2018 Boston Marathon this week!  My time from the 2017 Eugene Marathon gave me a BQ-20.

Next race2017 Dulles Day on the Runway 10K on Saturday, September 23rd.  Time to take these legs to a race!  (My Complete Racing Schedule.)

Posted in New York City Marathon, Training | Tagged , , , , , , | 1 Comment

2017 New York City Marathon – Week 10

2017 NYCM - Week 10 InfographicTechnically, it was a cut-back week because my mileage was lower.  But, there were still five workouts in the schedule.  I had a good interval workout – the first of this training cycle – on Tuesday but felt terrible after today’s long run.

Training Schedule
September 3rd – September 9th

Sunday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Monday: General Aerobic Run. 9 miles.
Tuesday: VO2Max Run. 9 miles w/6x800m @ 5K race pace; jog 50 to 90% interval time between.
Wednesday: Recovery Run. 7 miles.
Thursday: Medium-long Run. 11 miles (AM) + Recovery Run. 4 miles (PM).
Friday: General Aerobic Run + Speed.  8 miles w/10x100m strides.
Saturday: Long Run. 16 miles.

Mileage Total: ~74 Miles

Notes.  I entered Friday’s workout incorrectly in my online training plan.  I ran it as an easy run.  Otherwise, I followed the schedule.

Goal.  Run 7:10 pace for the 6x800m workout.  Outcome: Success!  I averaged 7:01 pace for the six repetitions.  The slowest was 7:07 pace.

Workout Details

General Aerobic Run. 9 miles [Log Details].

I was a bit discombobulated at the start of the run.  I thought I hadn’t started my Garmin and hit the Start button about a half mile into the run.  A while later, I realized the watch was stopped, so I hit Start again.  Grrr!  I noticed there was a lot more traffic now that people were heading back to work and school after the Labor Day weekend.  I tried to run hard but cautious as I made my way through the streets of Arlington.  I felt a little tired four miles into the run but managed to finish the run strong.

Overall pace=8:35.

VO2Max Run. 9 miles w/6x800m @ 5K race pace; jog 50 to 90% interval time between  [Log Details].

Overall, it wasn’t much slower than this winter’s workout at about the same stage out from the 2017 Eugene Marathon.

My fastest 5K from this past summer was the 2017 Belmont Bay Belmont Stakes 5K.  I thought sub-7:10 pace would be a good goal for the 800s.  I ran them on Four Mile Run Trail, which is flat.  After a 3 mile warm-up, I started the intervals.  Since this was my first interval workout of this training cycle, I took 3-minute rest breaks.  I wasn’t completely gassed, though, so I jogged a little during them.  After the fourth repetition, I rested a little less.

800m interval paces=3:30 (6:59), 3:31 (7:01), 3:27 (6:53), 3:30 (6:59), 3:32 (7:03), 3:34 (7:07).  Average=3:31 (7:01).

Medium-long Run. 11 miles (AM) [Log Details] + Recovery Run. 4 miles (PM) [Log Details].

After an easy warm-up, I tried to run sub-8:40 pace for the middle miles.  They were a little fast, but mostly because they were run on the long downhill from Clarendon to the Mount Vernon Trail.  For the later miles, I tried to run closer to 8:20 pace.  It felt hard but something I could maintain.  At one point, though, I checked my watch and I was running 7:44 pace!  I slowed down considerably when I reached the pedestrian overpass near the airport.  I kept the effort “hard”, though, even if my pace slowed.

I had a recovery run later that afternoon.  It was faster than usual but I tend to run better in the afternoon.

Washington Monument - 09072017

Washington Monument – 09072017

There were women using the shower after the run.  Since I was rushed for time, I used some Nathan sports wipes to freshen up.

Overall pace=8:35 and 8:52.

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

I woke up late and didn’t have enough time to fit in a run, so I decided to run-commute.  I didn’t look at the workout before I felt home but I checked my online training plan at a stop light to confirm it was a recovery run.  It was a beautiful morning for a run through Georgetown and The National Mall.  I felt great but reigned in the pace for this easy run.

World War II Memorial - 09082017

World War II Memorial – 09082017

I ran the strides after I passed the National Air & Space Museum.

When I arrived at work, there was someone in the shower again so it was another sports wipe day.

Overall pace=8:54.

Long Run. 16 miles [Log Details].

I was tired when I woke up and got a late start.  The weather was on the pleasant side but it was sunny.  After two easy miles, I tried pushing the pace to sub-8:40.  It was a real struggle, but I got there.  There was a slight wind from the north and I dreaded going across the 14th Street Bridge.

14th Street Bridge View - 09092017

14th Street Bridge View – 09092017

There were a lot more people on the trails than usual and I had to dodge quite a few aggressive cyclist and inattentive pedestrians.  Hains Point wasn’t terrible but by then, I started to feel the pace was just too hard.  I really pushed to do the next 5 miles at sub-8:20 pace.  I was happy with the effort but felt light-headed during the cool-down miles.  Hours after the run, I still had a headache and my stomach was upset.  I realized I ran way too hard during this run.

Overall pace=8:44.

Health

Injuries. I can’t say anything “hurts” on a regular basis, but my hips and left foot have been a little achy.

Sleep.  The Labor Day holiday and end of Game of Thrones meant I slept well on Sunday and Monday nights.  But, I stayed up late watching the U.S. Open Tennis Tournament the rest of the week.

Awake Stone - 09032017

Awake Stone – 09032017

Weight.  I made fewer lunch-time trips to the taco shop this week and ate more salads instead, so my weight nudged down just a tad.

Weather

It started to feel like autumn this week.  Morning temperatures in the mid-60s to start the week.  There was a slight breeze for my interval workout on Tuesday and the air was wet from overnight rain during my recovery run on Wednesday.  By Thursday, the temperatures dipped down to the upper 50s!

Racing Schedule

Future races.  I’m thinking of running an ultra-marathon this winter.  It would be my first!  I’ve been doing some research and am looking at the San Diego 50 and Trail Marathon in January.

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

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