I took a week off after the San Diego 50 Miler and am now training for the 2018 Boston Marathon! After weeks of mostly slow running with frequent breaks, picking up the pace and going non-stop was exhausting!
January 21st – January 27th
Sunday: Recovery Run. 6 miles.
Monday: General Aerobic Run + Speed. 8 miles w/10x100m strides.
Tuesday: Medium-long Run. 12 miles.
Wednesday: Recovery Run. 6 miles.
Thursday: Medium-long Run. 11 miles.
Friday: Recovery Run. 6 miles.
Saturday: Long Run. 17 miles w/8 miles @ marathon race pace.
Mileage Total: ~66 Miles
Notes. I chose to sleep in on Sunday but otherwise, ran all of the scheduled workouts.
General Aerobic Run + Speed. 8 miles w/10x100m strides [Log Details].
I ran hard from the start. One of my worries about training for the San Diego 50 Miler was that I would lose my speed after doing so much easy running. My legs and lungs were burning by the time I reached the Custis Trail, about three miles into the run. I stopped for water when I got to the W&OD Trail and used the opportunity to catch my breath. My legs were spent by the time I did the strides but I took long rest breaks between them.
Medium-long Run. 12 miles [Log Details].
When I left the house, it was raining but the temperature was in the 50s. I wore a light long-sleeve shirt, a thin slicker, and capri tights so I wouldn’t be soaked during the run but it was a little too warm. (Coincidentally, I listened to the Pace the Nation episode where their guest was a weatherman and he mentioned runners who over-dress.)
I was tired after running hard the day before still, I was surprised that I was running well over 9:00 pace. I realized it had actually been a while since I did a distance run without stopping except for stop lights. When I was training for the San Diego 50 Miler, I gave myself breaks every five miles. I didn’t run as fast as I wanted but I didn’t take any unnecessary breaks.
Medium-long Run. 11 miles [Log Details].
After a few days of getting used to training again, I thought I would try to do this run as a progression. I ran easy for about two miles on my way to north through Arlington. The temperature was around 32 degrees but the wind made it feel like it was in the 20s. I increased my pace when I got to Clarendon. On my way downhill to the Mount Vernon Trail, I averaged around 8:30 pace, which was a little slow.
I pushed the pace harder just before reaching Humpback Bridge and managed 8:20 pace comfortably. After three miles of hard running, I ran easy again but fought against the wind. In the end, I thought I paced the run very well.
Long Run. 17 miles w/8 miles @ marathon race pace [Log Details].
I had some doubts about running marathon race pace so early in this training cycle. I ran the mostly uphill warm-up very easy to save energy. I made my way to the Custis Trail and started the marathon pace segment on the downhill to Rosslyn. The temperature was in the 40s, but the sun was shining bright, so I only wore a long-sleeve shirt and capri tights.
The first mile felt fine but I thought it was a little slow. During the second mile on the Mount Vernon Trail, I thought, “Endurance isn’t going to be an issue for you. Your issue is going to be speed.” It spurred me to push a little harder. At the junction for Washington, D.C., a group of three runners joined the trail. I ran behind them for the next two miles. Buoyed by thoughts of the San Diego 50 Miler, and truly knowing what it feels like not to be able run another step, I was able to push myself to run hard through the end despite 20 mile an hour wind gusts.
I took the final three miles incredibly easy. I was spent!
Marathon pace segment pace=8:08.
Injuries. I fell during the San Diego 50 Miler and scrapped up my knee. It scabbed over but is still sore. My legs ached after the general aerobic run on Tuesday and I had some pain in my left foot during the early miles of my long run.
Sleep. I’m trying to put myself on a schedule by going to bed by 10pm and waking up at 5pm, for 7 hours a night with the idea of getting out the door by 6am in the morning for my workouts.
It was fairly warm early in the week with temperatures in the 40s and 50s. But, it was rainy and windy on Tuesday. By Thursday, it felt like winter again. The wind was at its strongest on Saturday – gusting up to 24 miles per hour.