2019 New York City Marathon – Week 7
It was a bit of a recovery week before I started the race preparation phase of my 2019 New York City Marathon training cycle. And, I moved a few workouts around so I would have two easy days before the 2019 Ragnar Sunset Washington DC.
Training Schedule
September 15th – September 21st
Sunday: Medium-long Run. 10-12 miles
Monday: Recovery Run. 5-6 miles
Tuesday: Medium-long Run. 10 miles
Wednesday: Threshold Run. 11 miles w/8 @ half marathon pace
Thursday: Off
Friday: Recovery Run. 5-6 miles
Saturday: 2019 Ragnar Sunset Washington DC
Total: 50-54 miles.
Notes. Due to the race on Saturday, I rearranged my typical schedule for this training cycle and took an extra off day on Thursday.
Workouts
Medium-long Run. 12 miles [Log Details].
Looking back, I didn’t train respectfully for the 2018 San Diego 50 Miler. I thought I could do a few runs over 25 miles, slap on a hydration pack on, and I’d transform into an ultra-marathoner.
I drove down to Fairfax County and ran the dirt trail that surrounds Burke Lake. Terrain seemed similar to the course at the Brazos Bend 50 Miler. From the parking lot, I ran a mile counter-clockwise. It was a beautiful day!
I saw a spur for South Run and took it. After doing a loop around Lake Mercer, I headed back to Burke Lake to finish the four mile circuit.
Three miles from finishing, a child threw a stick across the trail and it almost hit me! When, a frisbee whizzed past my head, I was ready to call it a day!
Overall pace=9:31.
Threshold Run. 11 miles w/8 @ half marathon pace [Log Details].
It had been a number of days since I’d done any mileage faster than easy and the weather was finally in the upper 60s! We’ve had 57 days of 90 degrees or higher!
To save time, I did this run as my commute. I ran down to the Four Mile Run Trail and started the half marathon pace segment. The, I ran north on the Mount Vernon Trail, crossing the 14th Street Bridge.
By the time I crossed into Washington, D.C., I knew I’d gone out closer to 10K effort. To complete 8 miles, I ran around the Tidal Basin and made my way to the National Mall.
I arrived at work with plenty of time to shower and make an early morning meeting.
Goal half marathon pace splits=8:09, 8:03, 8:13, 8:04, 8:10, 8:04, 8:10, 8:09. Average=8:08.
2019 Ragnar Sunset Washington DC. 2 x 4.7 miles @ 10K pace [Log Details, Leg 1] [Log Details, Leg 2] [Race Report].
On Friday night, I stayed at the Gaylord Hotel at National Harbor. This would be my first time captaining a Ragnar relay team and I thought being at the race site early Saturday morning would reduce some stress. I had a full day ahead of me but unfortunately, woke up at 4am.
After breakfast, the team captain and I headed to the venue, which opened at 10am. We set up a nice camp site overlooking the water with a canopy, camp chairs, and enough food for a full Ragnar.
One of our teams started at 12:45pm but mine started at 1:45pm. My first run was uneventful except the temperature was around 88 degrees! For my second run, I had to “double up” and start with Runner 3 so our team could finish before the 7pm cut-off. Our time is appearing as an unofficial result based on when she finished but my guess is with my time, we would have finished fourth or fifth in the women’s open category.
Overall pace Leg 1=7:49, Overall pace Leg 2=8:20.
Routes
Trails. Burke Lake Trail. In preparation for the Brazos Bend 50 Miler, I finally checked out this nearby dirt trail, which is about a half hour drive south of Washington, D.C. (To park, there’s a fee for non-Fairfax Country residents.) There are bathrooms and water fountains near the trail head. In good conditions, it isn’t technical enough for trail shoes. The loop around Burke Lake is 4 miles.
For additional mileage, the 3.6 mile Lake Mercer Trail is nearby and offers stunning views, as well.
(My Guide to Washington D.C. Area Running Routes)
Clothing
Shoes. Mizuno Wave Rider 23. Last Thursday, I went to my local running store and bought the latest version on my favorite shoe. The toe box feels tighter, which makes the shoe feel a little small but I think I can live with it. The upper is more flexible mesh than before, though, which is nice. Price: $120.
Media & Motivation
Podcasts. “Michael Wardian – SF Marathon and World Marathon Challenge Winner“, Run to the Top. I know a lot about this local elite but didn’t realize that he started out just wanting to qualify for the Boston Marathon. The best part of the interview comes towards the end, though, when he talks about his dream running adventure!
Racing Schedule
Future races. Brazos Bend 50 Miler. After my double on Sunday, a friend who is running the 100 miler texted that she saw my name on the registrant list of the 50 miler. It prompted me to start preparing for this race!
Next race: 2019 EX2 Adventures Fall Backyard Burn 10 Mile Race #1: Lake Fairfax on Sunday, October 6th.
(My Racing Schedule)
