It was a great week! Cooler temperatures had me thinking I should start focusing more on pace during my workouts and I ran much faster than I have these past 9 weeks. I didn’t hit goal marathon pace during my long run today, though.
August 27th – September 2nd
Sunday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Monday: General Aerobic Run. 9 miles.
Tuesday: Medium-long Run. 15 miles.
Wednesday: Recovery Run. 8 miles.
Thursday: Medium-long Run. 13 miles.
Friday: Recovery Run + Speed. 7 miles w/6x100m strides.
Saturday: Marathon-pace Run. 18 miles w/12 miles @ marathon race pace.
Mileage Total: ~80 Miles
Notes. The only element I missed in the schedule was the strides on Friday.
Goal. Achieve goal marathon pace during my long run. Outcome: Fail! But, I paced the run well.
General Aerobic Run. 9 miles [Log Details].
I ran this workout too hard.
Before the workout, I re-read the Advanced Marathoning passage on general aerobic runs. These runs should be a moderate effort – slower than lactate threshold pace and 15 to 20 percent slower than marathon pace. Based on recent runs, I guessed that would be no faster than 8:30 pace.
The weather was finally pleasant! I ran pretty hard from the first steps but I stopped a few times during the first few miles stopping at lights. But, I kept the pace up as I ran through the Arlington suburbs on my way to the Custis Trail. I felt a little GI distress when I hit the W&OD Trail and made a pit stop when I reached the bathrooms at Bon Air Park. When I resumed, I was running sub-7:50 pace! Usually, I slack off a little on the uphill home, but I told myself, “The entire 9 miles are supposed to be a moderate pace.”
Medium-long Run. 15 miles [Log Details].
Back-to-back strong workouts!
I woke up feeling tired and sore. Walking around my apartment, so many thing ached and I just felt tired. I didn’t have time for coffee, so I drank some water and chewed a RunGum before heading out the door into the rain.
I was happy to take the early miles easy. I listened to a Pace the Nation podcast that had me lost in thought for the first four miles or so. Then, it was time to pick up the pace a little. During my 22-miler last week, I felt pretty comfortable running low-9:00 pace for the middle miles, so I aimed for that range. I stopped for water near Roosevelt Island.
When I reached the Custis Trail, I started to run even harder. I saw my overall pace was in the low 9:00 pace range. I wondered, “Could I run sub-9:00?” I responded, “Go get it!” and started running hard, focusing on running with my hips.
Medium-long Run. 13 miles [Log Details].
I didn’t run as fast as I did earlier in the week but this was still a good run.
The heat and humidity made an unwelcome return, so I ran the first two miles at an easy effort.
Running through Ballston to the Custis Trail, I picked up the pace a little. I was sweating a lot and knew I wasn’t going to be able to run as fast as I had earlier in the week. I had “flybys” with a couple of runners I knew on the down hill towards Rosslyn and that boosted my spirits a little.
On the Mount Vernon Trail, I stopped for water near Roosevelt Island and caught my breath. I was definitely more tired than I would have liked.
But, a half mile down the road, I pushed the pace to “hard”. I probably averaged 8:15 pace over the next 4 miles with some short stops in Gravelly Point and in Crystal City before running easy again on my way home.
Marathon-pace Run. 18 miles w/12 miles @ marathon race pace [Log Details].
I ran surprisingly even splits despite the rain and terrain.
It was a long week and I woke up uninspired for this run. And, it was raining. At first, the rain was light. But a mile into the run, the water was coming down in sheets. Two miles in, I sought cover so I could put new iPod Nano in a plastic bag. I also took a video:
I made another pit stop at the bathrooms on N. Kennebec Street. I walked in and it was heated! As I was prepping to run again, I dropped my iPod and it shattered. Grrr!
I ran 8:11 pace for the first mile of the marathon pace segment. I was a little disheartened, but the Custis Trail is rolling hills, so I knew the early miles would be slow. But when I reached the Mount Vernon Trail, my pace wasn’t dropping. I didn’t feel discouraged, though. I just thought that was marathon pace and tried to stay in the 8:00-8:20 range.
Marathon-pace segment=8:11. Overall pace=8:37.
Injuries. I had pain my piriformis after Monday’s general aerobic run, which was troubling. And on Tuesday, the front of my left hip hurt. I stretched and rolled both areas pretty aggressively for a day or two and they felt better by Wednesday.
Sleep. Like much of the world, I stayed up late on Sunday night watching Game of Thrones. I went to bed at a decent hour for the rest of the week, but work stress had me waking up in the middle of the night.
Weight. I ate a lot of tacos for lunch this week so it isn’t a huge surprise that my weight crept up.
August forgot itself and the weather was pleasant this week! Morning temperatures were in the mid- to low-60 degree range. On Tuesday and today, it rained during my runs and I was actually cold! The only exceptions were Sunday and Thursday when it was a little warm and humid.