2019 Boston Marathon – Week 13
Cold temperatures and high winds forced me to run on the treadmill on Wednesday but I completed all of my workouts. Finished the week with a great result at the 2019 Rock n Roll DC Half Marathon!
Training Schedule
March 3rd – March 9th
Sunday: Easy Run. 8 miles
Monday: Cruise Interval Run. 3 x 2 mile @ goal marathon pace – 10 seconds w/800m recovery jog
Tuesday: Rest or Cross-Train
Wednesday: Tempo Run. 11 miles w/9 miles @ goal marathon pace
Thursday: Easy Run. 7 miles
Friday: Easy Run. 8 miles
Saturday: 2019 Rock n Roll DC Half Marathon
Total: ~60.5 Miles
Notes. The schedule had a 16 mile long run on Saturday but I ran a half marathon instead.
Workouts
Cruise Interval Run. 3 x 2 mile @ goal marathon pace – 10 seconds w/800m recovery jog [Log Details].
I left the house just after 7:30am, which meant I was pressed for time. I did a quick run to the W&OD Trail and started first repetition on the Four Mile Run. The first repetition was faster than I intended but felt fairly easy. When I reached the Mount Vernon Trail, I headed south.
The second repetition started near the Washington Marina. I turned around near Slater’s Lane in Alexandria a mile into the second repetition and immediately noticed gusting winds. (They were 14-17 miles per hour with 24-29 mph gusts!) Despite the wind and hillier terrain, the repetition was faster than the first. The last repetition was directly into the wind and I expected a slower pace.
2 mile paces=7:41, 7:39, 7:49. Average=7:43.
Threshold Run. 11 miles w/9 miles @ goal marathon pace [Log Details].
When I woke up, I checked the weather and noted the “reals like” temperature was 8 degrees! I rushed to get my things ready for a treadmill run at the gym. The last time I ran a marathon pace workout on the treadmill was during Week 8 during the “polar vortex”. Consulting that workout, I decided to go with the treadmill at 7.6 (7:54 pace).
It took me a while to settle down and ease into the workout. The first few miles felt a little rough. I thought about re-setting the treadmill mid-way through the workout but stopped at 57:00 instead. During the run, I started feeling anxious about racing on Saturday. It was hard for me to imagine running my goal – 7:38 pace – in two days.
72:00 distance (by treadmill)=9.13. (Garmin distance was 10.13).
2019 Rock n Roll DC Half Marathon. [Log Details].
The 2016 Rock n Roll DC Half Marathon kicks off the racing season in Washington, D.C. The first four miles covered Constitution Avenue, the Lincoln Memorial, and the Kennedy Center. I ran the first four miles at around 7:30 pace. After the Rock Creek and Potomac Parkway, I tried to cruise until I reached the Calvert Hill. I struggled a little through Adams Morgan and Columbia Heights but once I turned right onto North Capitol Street, I finally let my legs turn-over! One of my splits was just over 7:00 pace! In NoMa and the H Street Corridor, official vehicles weaved through runners to make their way to the finish line, which was a bit of a distraction. I faded a little though Capitol Hill, turning in a 7:40 split through that neighborhood. But, I rallied and turned in a 7:10 split during Mile 12, which included a slight incline to the finish line.
It was my fastest half marathon since the 2016 Rock n Roll DC Half Marathon!
Time= 1:38:39 (7:32 pace).
Health
Injuries. My knees and hips felt sore and stiff all week. By Friday, my legs were dead and I thought the 2019 Rock n Roll DC Half Marathon would be a disaster.
Sleep. My sleep was consistently around 7 hours but I still felt tired from the workouts.
Weather
The temperature was around 40 degrees on Sunday and then it steadily plunged. Winds gusted to 24-29 miles per hour on Monday and pulled the wind chill below 10 degrees on Wednesday.
Gear
Hydration packs. Orange Mud HydraQuiver Single Barrel. One of my take-ways from the 2018 San Diego 50 Miler was that I wanted a hydration pack with bottles rather than a bladder. It was a little hard finding the right tension for the straps and the loose ends are a little annoying, but it’s very comfortable. It has two expandable pockets on the straps. I put my phone in one of them and was happy that it didn’t move around. There’s also a big main pocket for an energy bar and other small items. My only problem with the pack might be the bottle that came with it – the spout doesn’t open very easily. Price: $84.95.
Subscription boxes. My March Stridebox arrived a week’s end. I love a good IPA but hop-flavored GU does not sound appealing. The other products look promising.
Media & Motivation
Podcasts. “Faster As A Master“, The Extra Kick. This episode offered a lot of advice on slowing the aging process and still running well over the age of 40. It struck me that most of them are good practices for all runners.
Music. “Roar“, Katy Perry. I felt like a champion this week and ended it with a roar!
(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” ]”To be a champ, you have to believe in yourself even when no one else does.” – Sugar Ray Robinson [/dropshadowbox]
Running my fastest half marathon in three years convinced me that I need to believe in myself.
Racing Schedule
Next race: 2019 Cherry Blossom 10 Miler on Sunday, April 7th? This race is eight days before the 2019 Boston Marathon. I’m registered but there’s a good chance I’ll scratch it.
(My Racing Schedule)
