2019 New York City Marathon – Week 8

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This week was supposed to start the race preparation cycle of my training, but I was down and out with a cold for three days! Fall officially arrived on Sunday but the temperatures in the Washington, DC region were still breaking records.

Training Schedule
September 22nd – September 28th

Sunday: Medium-long Run. 10-12 miles
Monday:  Off
Tuesday: Interval Run. 10 miles
Wednesday: Recovery Run. 5-6 miles
Thursday: Medium-long Run. 11 miles
Friday: Recovery Run. 5-6 miles
Saturday: Long Run. 21 miles

Total: 62-66 miles.

Notes. I ran the 2019 Ragnar Sunset Washington DC on Saturday and then started feeling a little sickly on Sunday night.  I took Monday off from running as usual but by Tuesday, I still felt terrible and skipped my interval session.  But, it wasn’t until Wednesday that I took a sick day from work to completely rest.  Sure enough, I felt better by Thursday and resumed my workouts.

Workouts

Medium Run. 11 miles [Log Details].

After 3 days in bed and on the couch with a cold, I just wanted to get some mileage in!  Stepping outside, my first doze of sub-70 degree weather in a long while.

From home, I ran to Clarendon in North Arlington listening to fast music to get me going.  On my way to Rosslyn and the Mount Vernon Trail, I didn’t go too fast on the downhill because I didn’t trust my fitness.  I stopped for water at Roosevelt Island but the faucet was a trickle.  After taking pictures, I realized I was half way done and could risk speeding up a little.

Washington Monument from the Mount Vernon Trail - 09262019
Washington Monument from the Mount Vernon Trail – 09262019

As I made my way down towards Gravelly Point, my pace was in the 8:40-8:50 range. I was surprised but credited the cooler weather.

Overall pace=8:51.

Long Run. 22 miles [Log Details].

Recovered from my cold, I wanted to get my mileage back up.  And with only 40 days until the New York City Marathon, I was running out of opportunities for getting in 20+ mile long runs.  It was under 70 degrees when I started and overcast, which counts for good weather these days.  My route would give me a water break every 3 miles or so but I carried 12 ounces of Gatorade with me, too.

From home, I ran down to the W&OD Trail.  Rather than listening to music, I turned on a podcast with Laila Ali and settled into an easy pace.  For the early miles on the Four Mile Run Trail, I tried to stay just above 9:00 pace.  At Route 1, I ran over to Potomac Yard before hooking up with the on the Mount Vernon Trail.

Washington Marina from the Mount Vernon Trail - 09282019
Washington Marina from the Mount Vernon Trail – 09282019
Post Long Run Fueling - 09282019
Post Long Run Fueling – 09282019

I tried to eat some Clif Bloks Energy Chews but the spearment flavor was disgusting and I only choked two down.

At Gravelly Point, I pushed the pace down to around 8:45.  But, then shuffled up the Custis Trail before taking a water break at Nelson Street.  My energy was waning but I told myself not to be negative!  But, by the time I reached Bluemont Park, I was exhausted.  Still, I managed to complete the workout!

Overall pace=9:21.

Routes

Construction. “Rebuilt Beach Drive to Reopen Friday in Northwest Washington,” Washington Post.  This three year project concluded this week to the delight of drivers, cyclists, and runners.

I last ran this route in late April and it was a rough trip.  This is welcomed news for Washington, D.C. runners.

(My Guide to Washington D.C. Area Running Routes)

Media & Motivation

Websites and Blogs.  “Here’s How Fast You Had to Be To Get Into the 2020 Boston Marathon,” Runner’s World . This was disappointing to read because the Boston Athletic Association tightened the standard by 5 minutes for next year’s race.  Like many runners, I was hoping there wouldn’t be a cut-off this year.

Racing Schedule

Next race: 2019 EX2 Adventures Fall Backyard Burn 10 Mile Race #1: Lake Fairfax on Sunday, October 6th.

(My Racing Schedule)

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