Summer 2017 Training – Week 7

A week out from New York City Marathon training, I dialed down the intensity but kept my mileage up.  On Monday, I ran a 3 mile tempo run on the treadmill. The next day, I did a 12 miler through Arlington. I ran easy for the rest of the week until today.  I managed 14 miles total including the Fletcher’s Cove ParkRun.

Training Schedule
June 18th – June 24th

Sunday: Recovery Run. 8 miles.
Monday: Long Run. 16 miles.
Tuesday: Recovery Run. 6 miles.
Wednesday: Lactate threshold run. 9 miles w/4 miles @ 15K to half marathon pace.
Thursday: Medium Run. 13 miles.
Friday: Off.
Saturday: Fletcher’s Cove Park Run.

Mileage Total: ~55 Miles

Notes. In the end, my week looked nothing like this.  I decided to run hard earlier in the week and run longer later.

Goals. Run 55 miles for the week and lose 1 pound. Outcome: I hit the mileage goal but weighed in a little heavier than 124 pounds.

Workout Details

Lactate Threshold Run. 6 miles w/3 miles @ 15K to half marathon pace (AM) [Log Details] + Recovery Run. 4 miles (PM)

When I woke up, it was already 80 degrees.  That’s the temperature where I head inside.

For the warm-up, I set the treadmill for the 5.8 setting, which should be 10:21 pace.  My Garmin read a quicker pace, though.  It estimated my pace was closer to 9:00.  After approximately 2 miles, I increased the setting to 7.0, which should be 8:34 pace but my Garmin was showing paces in the 7:30s.  I wear a footpod on my Brooks Pure Flows every day so it should be calibrated.

That evening, I ran four miles on the treadmill to get my overall mileage up.  I switched to my Saucony Rides but wore the footpod in the same location.  I also ran on a different machine, put the treadmill on 5.8 again, and this time, it showed 8:20 pace!  That’s quite a difference.

Splits (by Garmin footpod)=7:35, 7:31, 7:32, 7:55, 7:44. Average=7:57.

Medium Run. 13 miles [Log Details].

I’ve really been trying to start these medium runs slow.  I did pretty well through the first few miles through Arlington to the Custis Trail.

At the mid-point of the run, I stopped for water and ate a Gu.  It was Gingerade flavor, which I thought I’d like, but it was bland tasting so I only had half.  I lingered for a little bit to catch my breath, but not as long as I have been.

I stopped again 2 miles later.  I drank a lot of water at the fountain but headed out again.  I picked up the pace a little.  A woman passed me, waved, and smiled.  I thought maybe I knew her because no one looked so happy in this heat.

I didn’t stop for water on the way home.

Overall pace=9:29.

 

Fletcher’s Cove Park Run [Race Report].

This was my second ParkRun.  Last week, I wanted to run the event at Fletcher’s Cove but didn’t give myself enough time to make the 9am start.  This time, I wanted to run 16 miles for the day (in the end, I ran 14) and ran over 5 miles before the race.  I ran 24:10 (7:45-7:53 pace).  The race was a little larger than Roosevelt Island with 70 finishers.  I placed 3rd for women.   I paced the run better this week and my splits were between 7:51 and 7:51 pace.

Time=24:10.  Overall pace=7:45-7:53 (I think the course was short). 

Health

Injuries. My piriformis haven’t been bothering me recently. but I went for a chiropractic treatment yesterday.  I’m on a maintenance schedule of every three weeks.

Weight. Today, I weighed in at 126 pounds – a little heavier than my goal.  But, since my hard days were earlier in the week, I wasn’t concerned.

Weather

Morning air temperatures in the high 70s for most of the week and very humid.   Cooler by mid-week, though.

Racing Schedule

Future races.  I committed to running the Bourbon Chase with my Ragnar team, and bought my tickets this week!

Next race: 2017 Dulles Day 10K On the Runway on Saturday, September 23rd. (My Complete Racing Schedule.)