2018 Boston Marathon – Week 7
I made it through the peak mileage week for this training cycle – over 85 miles total! It kicked off with the 2018 Reston 10 Miler where I ran 1:19:19 (7:56 pace) and finished with a 22 miler in 3:17:58 (9:00 pace). Despite the high training load, nothing hurts!
Training Schedule
March 4th – March 10th
Sunday: Reston 10 Miler + 3 miles warm-up and 3 miles cool-down.
Monday: Recovery Run. 7 miles.
Tuesday: General Aerobic Run + Speed. 10 miles w/10x100m strides.
Wednesday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Thursday: Threshold Run. 12 miles w/7 miles @ 15K to half marathon pace.
Friday: General Aerobic Run + Speed. 8 miles w/6x100m strides.
Saturday: Long Run. 22 miles.
Mileage Total: ~85 Miles
Notes. I couldn’t squeeze in the 3 mile warm-up before the Reston 10 Miler, so I ran 6 miles total that evening. And, I skipped the strides on Friday.
Workout Details
Reston 10 Miler. 10 miles @ 10 mile pace [Race Report].
It was a cold and windy morning for the race. I ran by effort and averaged about 8:00 pace through the first eight hilly miles. I opened my stride on the downhills and ran the last two miles at low 7:00 pace. I finished in 1:19:19 (7:56 pace). I was the 20th woman overall and first in my age group!
Overall Pace=7:56.
General Aerobic Run + Speed. 10 miles w/10x100m strides [Log Details].
I ran a route that took me north and uphill to the Custis Trail through Clarendon. I knew my legs would be tired, so I took my mind off the pain by counting the hills on my way to the W&OD Trail. (I counted eight and an incline.) I was surprised how well I ran. Last week, I decided 8:40 pace would be good for these types of runs.
Overall pace=8:31.
Threshold Run. 12 miles w/7 miles @ 15K to half marathon pace [Log Details].
Based on my performance at the Reston 10 Miler days earlier, I changed my pace range to 7:45 to 8:00 pace before heading out the door.
I started the up-tempo segment on the Four Mile Run Trail, turned south at the Mount Vernon Trail, and turned around by the Washington Marina. Mentally, it felt good knowing I was heading back but I was fighting the wind running north. I told myself it was okay to slow down a little because the goal wasn’t to run seven miles fast – it was to teach my body to run comfortably hard for a long time. My time was a little slow but considering the training load for the week, I was happy with it.
Threshold pace segment=8:00.
General Aerobic Run + Speed. 8 miles w/6x100m strides [Log Details].
I woke up late and didn’t think I’d have enough time to squeeze the run in. I couldn’t believe Pfitz would throw in a general aerobic run between two hard workouts, so I double-checked the book. He did! I did an out-and-back on the W&OD Trail to give myself flexibility on the distance. I was tired running uphill into the wind. Still, I was running pretty hard. In some ways, it felt like a continuation of my threshold run the day before. I skipped the strides since I was pressed for time.
Overall pace=8:23.
Long Run. 22 miles @ marathon race pace [Log Details].
I thought about jumping into the Rock ‘n’ Roll DC Marathon and running the first 22 miles but changed my mind when I saw the price was close to $200.
I ran east on the W&OD Trail and then south towards Alexandria, Virginia. I started out listening to music. Even though I knew the goal of a run of this distance was spending time on my feet, I tried to run it as a progression. I picked up the pace a little when I reached the Mount Vernon Trail. It was cold but sunny. I wore two long sleeve shirts, capris, and light gloves. I ran with a 12 ounces Amphipod handheld with Gatorade and knew I should finish it before I reached Roosevelt Island where I could refill it. I stopped by the airport and switched to a podcast.
I ate a Clif Shot as I connected with the Custis Trail. I felt a little jittery so I held off on taking a Sword Energy Chew until the 17 mile mark. On the W&OD downhill, I felt incredibly bored and tired. It had been a long week! But, I thought my time was good.
Overall pace=8:59.
Health
Stress. On Wednesday and Friday morning, workmen showed up unexpectedly in the morning to work on my bathroom. Having my only bathroom remodeled while training for a marathon was very stressful but it’s done!
Sleep. I got a fair amount of sleep this week but felt run down by Thursday. It was a struggle getting through the workday on Friday.
Injuries. Despite the high training load, nothing hurts!
Weather
Temperatures stayed in the 30s all week and the wind that blew into the area last Friday stayed around for a few more days.
Racing Schedule
Future races. Bib assignments for the 2018 Boston Marathon came out this week. I’m in Wave 3, Corral 1 – the furthest back that I’ve ever been. The field is getting faster and I’m getting slower!
Next race: 2018 Shamrock Marathon on Sunday, March 18th. (My Complete Racing Schedule.)
