2019 Boston Marathon – Week 11
This week, I entered the “strength” phase of the Hansons Marathon Method. With snow in the forecast for Wednesday morning, I moved my goal marathon pace workout to Thursday. On Saturday afternoon, I napped for hours after my first 20 mile long run!
Training Schedule
February 17th – February 23rd
Sunday: Easy Run. 8 miles
Monday: Cruise Interval Run. 6 x 1 mile @ goal marathon pace – 10 sec. w/400m recovery jog
Tuesday: Rest or Cross-Train
Wednesday: Tempo Run. 10 miles w/8 miles @ goal marathon pace
Thursday: Easy Run. 7 miles
Friday: Easy Run. 8 miles
Saturday: Easy Run. 16 miles
Total: ~59.5 Miles
Notes. With snow in the forecast for Wednesday morning, I ran 7 miles easy on Tuesday, took Wednesday off, and moved my goal marathon pace workout to Thursday.
Workouts
Cruise Interval Run. 6 x 1 mile @ goal marathon pace – 10 sec. w/400m recovery jog [Log Details].
This week, I graduated to the “strength” phase of the Hansons Marathon Method, which features long repetitions at goal marathon pace minus 10 seconds.
I had the day off from work for President George Washington’s Birthday so I didn’t start my run until after 9am. The weather was close to perfect! With several goal marathon pace runs behind me and coming off a fantastic long run two days before, I decided to aim for 7:45 pace miles. I started the repetitions on the Four Mile Run Trail and headed east. I turned around on the Mount Vernon Trail when I reached Gravelly Point. Each repletion was strong! I even bounded up the steep pedestrian bridge at National Airport.
Splits=7:42, 7:40, 7:42, 7:37, 7:44, 7:42. Average=7:41.
Threshold Run. 10 miles w/8 miles @ goal marathon pace [Log Details].
There was a few inches of snow on the ground from a recent storm. Facebook reminded me that on this day four years ago, I fell during an easy run. I thought about running on the treadmill but decided to take a chance on the roads. The sidewalks in my neighborhood were fine and I had no trouble running goal marathon pace while watching my footing. I expected the Mount Vernon Trail to be icy, because the National Park Service doesn’t always plow or salt it. It was slushy but definitely runable.
I ran about the same average for this week’s goal marathon segment as I did last week. I couldn’t help thinking it would be great to get a race under by belt so I could see where my fitness actually is.
Splits=7:53, 8:01, 7:51, 8:00, 7:53, 7:55, 7:56, 7:44. Average=7:53.
Long Run. 20 miles [Log Details].
There was afternoon rain in the forecast, so my goal was to finish this run around 11am. But, I wore my Asics Storm Shelter Jacket just in case I got stuck in it. During the early miles, I felt a bit tired and took a Sword Energy Tablet. The guy I’ve been dating surprised me on the W&OD Trail and we ran together for the next mile or so before he left me on the Four Mile Run Trail. I went south on the Mount Vernon Trail for a mile but turned north at the Washington Marina towards downtown Washington DC via the 14th Street Bridge. My new earbuds (more below) died shortly after I entered Hains Point in East Potomac Park. I stopped to take a second caffeine pill at a water fountain but it was off. Exiting the loop, at Mile 15, I felt the first rain drops and picked up my pace as I headed back towards the 14th Street Bridge. Back on the Mount Vernon Trail, I ran hard for the next mile until I crossed over the George Washington Parkway towards home. I finished feeling fairly depleted but strong!
Overall pace=8:47.
Health
Sleep. Just under 7 hours of sleep most nights this week. But, I supplemented with naps thanks to a snow day on Wednesday and pure exhaustion on Saturday.
Weather
Cold, wind, rain, and snow! The temperature was below freezing and windy on Tuesday and then 1 to 6 inches of snow fell on Wednesday morning.
Routes
Trails. For my easy run on Sunday, I crossed the Chain Bridge into Washington, DC and ventured up the C&O Canal Trail. It was very serene and the relatively soft surface helped energize my legs for the running week ahead.
Gear
Headphones. JLab JBuds Air True Wireless Earbuds. My quest for a study pair of wireless headphones continues. I bought this set from Best Buy so I could get a warranty in case they broke. They are very small and might be the most comfortable pair I’ve tried so far. Unfortunately, the play time isn’t great. I only got two hours on a full charge on Saturday. Price: $49.
Media & Motivation
News. “Plans and Projects to Change Trails Near Shirlington“, The WashCycle. I watch trail developments in South Arlington closely.
[dropshadowbox align=”center” effect=”raised” width=”800px” height=”” background_color=”#ffffff” border_width=”4″ border_color=”#f4d83f” rounded_corners=”false” outside_shadow=”false” ]”One of the recommendations in the framework is to add trail underpasses at Shirlington Road and at Walter Reed [. . . ]”[/dropshadowbox]
If I understand this correctly, I think this would alleviate the cyclist/runner traffic jam that occurs at the W&OD Trail Head to cross to the Four Mile Run Trail .
Music. “Where Is the Love“, The Black Eyed Peas. The version of this song by Jason Vietti has long been on my running playlist but I downloaded this version and listened to it on repeat during my goal marathon pace run.
(My “Songs of the Week” on Spotify)
Motivation.
[dropshadowbox align=”center” effect=”raised” width=”800px” height=”” background_color=”#ffffff” border_width=”4″ border_color=”#f4d83f” rounded_corners=”false” outside_shadow=”false” ]”Things may come to those who wait, but only the things left by those who hustle.” – Abraham Lincoln[/dropshadowbox]
I moved a lot around in order to make room for workouts this week.
Racing Schedule
Runner rankings. Potomac River Running’s Regional Runner Rankings – Best of 2018. I was 19th in my age group rankings (45-49 years old)! (I didn’t make the RunWashington 2018 runner rankings because I didn’t run three races in the first half of the year.)
Next race: 2019 Rock n Roll DC Half Marathon on Saturday, March 9th.
(My Racing Schedule)
