I ran my longest run in the early hours of a snow storm on Saturday! During the week, I ran well but skipped Wednesday’s interval workout and thought I was getting sick. I felt bad about it but knew it wouldn’t have gone well.
December 3rd – December 9th
Sunday: Medium-long Run. 12-15 miles.
Tuesday: Easy Run. 5 miles + Core Strength Exercises.
Wednesday: VO2Max Run. 12 miles w/7-8 x 5 min. w/1 min. recovery.
Thursday: General Aerobic Run. 5 miles.
Friday: General Aerobic Run. 12 miles.
Saturday: Long Run. 28-30 miles.
Mileage Total: ~74-79 Miles
Notes. Ever the over-achiever, I went with the higher mileage on Sunday and Saturday. I over-slept on Wednesday and skipped my interval workout. I felt sick during the day and knew it wouldn’t have gone well.
I kept the pace similar to my long run the day before. I felt very sore during the early miles on the Mount Vernon Trail.
I felt pretty fatigued on the rolling hills of the Custis Trail. But on the mostly downhill W&OD Trail, I got down to 7:40 pace! The burst of speed had me thinking if I could just figure out how to pace and hydrate in the early miles of the 50 miler, I would be fine at the end.
General Aerobic Run. 5 miles [Log Details].
I didn’t feel well the day before and took in a lot of fluids before the run thinking maybe I was still dehydrated. After the day off, I thought I’d head out the door like lightening but I didn’t really feel like running. The pace was supposed to be “steady” so I tried to run a little harder than easy. I picked up the pace a little on the Four Mile Run Trail after I passed a guy and he tried to pass me back. The fire wasn’t completely out.
General Aerobic Run. 12 miles [Log Details].
The run was my commute, which meant I got to sleep in a little. Still, I woke up feeling like I could use another day off. It was my coldest run of the winter so I wore a jacket, thermal long-sleeve, and heavy tights. I was sweating from the start! I thought about the upcoming 30 miler and not wanting to go out too hard, so I purposely slowed myself down several times as I made my way down to Alexandria. The scenery was brown and gloomy along the Mount Vernon Trail. I crossed the 14th Street Bridge into Washington, D.C.
Usually, I speed up around the Tidal Basin and Independence Avenue, but I stuck to my goal of keeping the pace easy.
Long Run. 28-30 miles [Log Details].
There was snow in the forecast but when I woke up, the skies were clear. By the time I finished my coffee, though, a light sleet had started. I headed out the door at 8:30am.
I was running just over 9:30 pace along the Four Mile Run Trail and it felt easy. My first stop was just short of six miles into the run on the Mount Vernon Trail under a bridge. I thought it would feel nice to be out of the elements even for a minute. I snacked on a Luna Bar. Heading north and into the wind, icy snow pelted my face. I thought, “If I’d just gotten up a little earlier, I would have missed some of this!” My second stop was on Hains Point. By then, the conditions were a little better. I took two salt tablets and had another Luna Bar. I didn’t like the flavor but forced myself to eat it. I did a short loop around the Mall and Tidal Basin before taking my next break under the Whitehurst Freeway in Georgetown. Now, it was snowing.
On the Capital Crescent Trail, I ate a banana and another salt pill. I made an unplanned stop at Fletcher’s Boathouse to use the bathroom.
After crossing Chain Bridge back into Virginia, I took out Fig Bars – my last bit of food. I still had 10 miles to go and realized in my rush to get out the door, I hadn’t packed enough to eat. I stopped again on the Custis Trail and had two more salt tabs. On the W&OD Trail, I slowed down to take a picture of the snow but my phone only showed half a screen! “Uh oh.” I remembered I dropped my phone struggling with my Camelbak when I used the bathroom at Fletcher’s. Then, on the last stretch home, I noticed my Garmin had turned off! All of my technology was failing me! I managed to get my watch restarted, though. Determined that my Strava file would show 30 miles, I ran an extra quarter-mile or so after arriving home.
- I need to eat more. 575 calories over 30 miles is not enough.
- I’m still starting off too fast.
Sleep. I watched too much television on Sunday and only got six hours of sleep! But, I was getting seven to eight hours a night by mid-week.
Illnesses. On Wednesday, I woke up feeling tired and skipped my workout. During the day, I thought I might have a stomach bug but felt better by the evening.
Injuries. My left foot hurt so much Saturday evening that I wondered whether the pain was something more serious than plantar fasciitis.
The week started pleasant enough for December with temperatures in the upper-40s. By Thursday, it was colder. On Saturday, a winter storm hit the region and I ran a 30 miler in icy rain.
Future races. I’ve been watching the news about the wild fires in California since I have so many friends and family there. The Lilac Fire is in the northern part of San Diego but shouldn’t impact my race.