Since I’m tapering, I only ran two workouts this week – a long on Sunday and a tempo on Thursday. The countdown to Eugene has officially started – 8 days to go!
Week 19: April 23rd – April 29th
Sunday: Long run. 15 miles steady
Tuesday: Easy run. 8 miles w/sprints or hills
Wednesday: Easy run. 4 miles
Thursday: Tempo run. 12 miles w/ 6 miles @ half marathon pace.
Saturday: Easy run. 6 miles
Mileage Total: ~45 Miles. I planned to follow the taper guidelines in Pfitzinger’s Advanced Marathoning. This was the second week of my taper, so I reduced my mileage by 40% of its maximum, which was 74 miles/week.
Adaptations. I adjusted my tempo run after consulting Pfitzinger and Magness’ Science of Running. I also moved Saturday’s easy run to Friday since I was up early anyway and thought it might be better to sleep in the next day.
Goal. Take my scheduled rest days and run my easy days easy. Outcome: Slight fail! I took my rest days but ran my easy days a little too hard.
Long Run. 15 miles steady [Log Details].
It’s been a while since I ran with my Sunday run club, so I thought I’d drive downtown to run with them and catch up. Plus, I thought I could bore them with stories about the Boston Marathon.
We started out running towards the National Mall. I ran with a stranger who was looking to do 8:30-9:00 pace. We ended up running 8:15, which was a little fast. She seemed alright with it and I knew I could do it even though that was “hard” for me. Maybe 2 miles in, we were joined by another woman in the club who I haven’t seen in ages! The “slower” woman pulled ahead and joined the guy running 7:30-8:00 pace and I caught up with my friend. She left me after 4 miles, so I ended up running on my own for the rest of the run, which was fine except running their pace left me spent. After 10 miles, I had to stop a few times to catch my breath. But, I hit my mileage goal for the day.
Tempo Run. 12 miles w/
6 miles @ half marathon pace 7 miles alternating 400m @ LT pace and 1200 @ MP [Log Details].
It seemed both Pfitzinger and Magness had the last hard workout of a marathon training cycle 10 days out from the goal race. But, the workouts were very different. The Pfitzinger plan had 9 miles w/3 x 1,600m @ 5K with 50-90% recovery time. But, Magness scheduled 7 miles alternating 400m @ LT pace and 1200 @ MP not including the warm-up and cool-down. Since I did mile repeats recently, I went with the Magness workout. I wanted to leave the house around 6:30am, but I left a couple of minutes “late” deciding which workout I wanted to follow.
I felt a little flat during the warm-up to the Custis Trail. But, my paces were fine when I started the repetitions. In fact, I was probably running a little too fast. During the 1200m part of the 3rd set, I was running on the Mount Vernon Trail and realized – THERE WAS A CAR ON THE TRAIL!
There were a couple of people gathered around it so I stopped. They seemed dazed and not in a mood for talking. I also saw a couple of people gathered around a man lying on the road. For a moment, I thought about not looking. But, I looked. He wasn’t bleeding but was clutching his chest and breathing heavy. Surveying the scene, I was shocked to see a TRUCK on the river side of the trail IN THE BUSHES! I guessed the man on the ground was the driver of the truck since he was in street clothes. A cyclist who was stopped had some dirt on his shirt and I guessed maybe he had to dump his bike to avoid the collision. I wasn’t any help, so I decided to keep running.
The next couple of sets were very fast as I contemplated the fact that the accident had just happened. Had I left my house on time or ran a little faster, I could have been a part of that accident. I felt lucky to be alive.
Split paces=7:34/7:55 (set 1), 7:18/7:44 (set 2), 7:10/7:52 (set 3), 7:24/7:26 (set 4), 7:08/7:43 (set 5), 7:30/7:43 (set 6). Mean=7:33/8:26. Overall pace=8:14.
Injuries. My left knee was sore this week. I was pretty concerned because it hurt to the touch, which to me suggested some type of impact injury. I’m hoping it heals before Eugene. I also went to my chiropractor on Wednesday for my piriformis problems.
Weight. Surprisingly, my weight stayed pretty consistent this week. Tomorrow, I’ll start my carbohydrate load after a medium depletion run.
Sleep. I slept like a rock all week! Not always for 8 hours, but I slept through the night for about 5 or 6 hours.
Allergies. The pollen was high this week. I dealt with it since I wasn’t trying to run particularly hard this week. But, I finally took a Zyrtec today to deal with my nasal congestion.
The weather was overcast but perfect for running most of the week. Rain moved in on Monday, which was a rest day for me, and it was overcast and windy on Tuesday and Wednesday. Temperatures rose on Thursday and I was sweating steadily during my tempo. It seems our “spring” was only a few weeks, (which I think it typical for Washington, DC.)
Future races. I’ve been studying the Eugene Marathon course and broke it into 5 different segments, each roughly 5 miles. Then, I watched the video over and over again until I felt like I knew what to expect in each section.
I couldn’t help myself and checked the weather. I also did a weather check – overnight low of 39, Sunday high of 65, sunny with some clouds. Yes, please!