2018 Summer Training – Week 3
The speed workouts changed this week and they had me running some uncomfortable paces. But, I met my goal of just completing them. It rained almost continuously for the entire week but I only got drenched during my long run on Saturday.
Training Schedule
May 13th – May 19th
Sunday: Easy Run. 60 min. E pace (1 or 2 runs to total 60 min.) + Drills
Monday: Interval Run. 4 x (2 x 200m R pace w/200m E pace + 1 x 400m R pace w/400m E pace to recover)
Tuesday: Weight Training
Wednesday: Easy Run. 30 to 40 min. E pace + 8 strides
Thursday: Lactate Threshold Run. 20 min. T pace + 4 strides (AM) + Weight Training (PM)
Friday: Off
Saturday: Long Run. 60 to 90 min. L run (steady E pace)
Mileage Total: 34.5 Miles
Notes. The only adjustment I contemplated was moving my Thursday evening weight training session to Friday morning because the gym is less crowded. But, the week, I had a doctor’s appointment at 8:30amy. Going forward though, I’ll schedule it for that morning.
Workout Details
Interval Run. 4 x (2 x 200m R pace with 200m E pace + 1 x 400m R pace with 400m E pace to recover) [Log Details]
Uncharacteristically, I woke up feeling incredibly well-rested!
During the warm-up, I noticed the air was wet from heavy rain that fell the evening before but the temperature was mild. I started the workout on my track – the Four Mile Run Trail. I ran the first set too fast and during the second set, down-shifted my effort a bit. Just after the intersection with the Mount Vernon Trail, I turned around for the third set, which I timed similar to the second. During the final set, I thought I should run within myself but when I saw the first 200m was the slowest yet, I switched to, “Run as hard as you can!”
Split paces=0:49, 0:47, 1:42 (set 1), 0:50, 0:49, 1:44 (set 2), 0:49, 0:47, 1:46 (set 3), 0:51, 0:47, 1:45 (set 4). Average=0:48 (200s) and 1:44 (400s).
Lactate Threshold Run. 20 min. T pace + 4 strides [Log Details].
Earlier in the week, I couldn’t wait to run this workout! Have I gone crazy? I thought it had to be a sign that I’m ready to start training hard again.
I consulted the table on tempo paces in Daniels’ Running Formula and then programmed my Garmin for 7:45 to 8:15 pace. I ran this workout on Four Mile Run, too. I ran a pace that I thought was comfortably hard and although my watch was vibrating – an indication that I was going too fast or too slow – I didn’t check to see if I was running faster or slower than goal pace. And, I couldn’t tell! I chastised myself, “You really should be able to tell the difference between those two paces.” At the turnaround, I glanced at my pace and saw 7:42! I finished the workout even faster.
Lactate threshold segment pace=7:35.
Long Run. 60 to 90 min. L run (steady E pace) [Log Details].
I ran a little longer than scheduled out of concern that I might be losing some endurance fitness. The steady rain brought back miserable memories from the 2018 Boston Marathon. “Like the Weather,” by Natalie Merchant came up on my playlist and it seemed well-timed. From my house, I ran northeast to Rosslyn and met up with the Mount Vernon Trail. I’d been working on a post about running routes and when I thought of something I wanted to include, I stopped to make a voice recording. Running south on the trail, I stopped for water at Roosevelt Island. A quarter mile down the road, I passed a car that had swerved off the George Washington Parkway and landed in the bushes on the other side of the trail! Once again, I was probably moments away from being killed.
During the final miles of the run, I thought about how good I felt now and how I probably over-trained last training cycle. I want to run well at the New York City Marathon and won’t make that mistake again.
I’m enjoying running again! I think I’ve physically and mentally recovered from the grueling training from the winter and the 2018 Boston Marathon.
Overall pace=9:28.
Cross Training
On Sunday, I trained my back (seated cable row, lateral pull-down, upright rows, and stiffed legged dead lifts) and arms (dumbbell curls and triceps press). On Tuesday, I just worked my legs (leg curls, leg extensions, and glute press). On Thursday, I worked my legs and back again but added some chest and shoulder presses.
Health
Medication. I didn’t feel tired in the mornings or light-headed during my workouts, so I think my body adjusted to the blood pressure medication. I also had normal readings every day this week!
Weight. Since last week, I’ve been logging everything I eat using a “DietMinder”. I averaged about 2,200 calories a day and my weight is definitely nudging down.
Weather
It rained almost continuously for the entire week! Luckily, I only got drenched during my long run on Saturday. On the bright side, it wasn’t very cold (the air temperature was in the 60s) or windy.
Racing Schedule
Next race: 2018 Lawyers Have Heart on Saturday, June 9th. (My Complete Racing Schedule.)
