2020 Boston Marathon – Week 11

My goal for the 2020 Boston Marathon switched to re-qualifying for next year’s race with a sub-3:50 (8:47 pace).  This week, I went downtown for my long run to lift my spirit and it worked – I crushed my workouts on Tuesday and Thursday!

Training Schedule
February 23rd – February 29th

Sunday: Long Run. 16 miles, hills if possible
Monday: Easy Run. 6 miles w/hill bounds
Tuesday: Interval Run. 4 x 1 mile @ marathon pace-10 secs w/400m jog recovery
Wednesday: Rest, cross-train, or strength work
Thursday: Marathon-pace Run. 2 x 4 miles @ goal marathon pace
Friday: Easy Run. 6 miles
Saturday: Easy Run. 6 miles w/strides

Total: ~53 Miles

Notes.  On Sunday, instead of 16 miles on a hilly route, I did 3 hours on a flat course.

Workouts

Long Run. 18.9 miles [Log Details]

Mentally, I’ve been struggling because I’m not hitting goal paces during workouts.  So, I chose to run downtown thinking it would recharge my spirit.  I had a late start because I started binge-watching Cheer on Netflix the night before and continued this morning. (It’s definitely worth watching.)

The weather was so nice that I left the house in shorts and a tank top!

D.C.-area forecast: Mostly sunny and even milder today; showers possible later tomorrow https://t.co/obnuuxGSB8

— Capital Weather Gang (@capitalweather) February 23, 2020

From home, I ran through Crystal City to the Mount Vernon Trail.

And then, I crossed the 14th Street Bridge into Washington, DC.  I turned left and ran around Hains Point while downing a Clif Shot Energy Gel (Chocolate) at the 45-minute mark.  After that loop, I made my way to the Washington Monument and started a Crank Sports e-Gel (Juicy Watermelon).

And then, I crossed the 14th Street Bridge into Washington, DC.  I turned left and ran around Hains Point while downing a Clif Shot Energy Gel (Chocolate) at the 45-minute mark.  After that loop, I made my way to the Washington Monument and started a Crank Sports e-Gel (Juicy Watermelon).

Eventually, I made it to the Martin Luther King Jr. Memorial where I took a quick bathroom break before crossing back over the 14th Street Bridge.

I finished with a brighter attitude!  But after the run, when I checked in with the LHR Virtual Boston Training Group, I realized I was supposed to run hills!

Overall pace=9:32.

Interval Run. 4 x 1 mile @ marathon pace-10 secs w/400m jog recovery [Log Details]

Based on my ill-paced workout last week, I set my goal pace range for 8:23 to 8:38 before heading out into the cold rain.

D.C.-area forecast: Morning rain, then continued cloudy skies followed by more showers tomorrow https://t.co/DDhYgvg5OL

— Capital Weather Gang (@capitalweather) February 25, 2020

The last time I ran in similar conditions, I ended up walking 2 miles home.  So, I did this workout on a 1-mile stretch of Four Mile Run Trail with bus lines on either side.  My splits were right where I wanted them to be with the exception of my second repetition, where I felt a little tired.

Jogging home, I thought a lot about getting my swagger back and finding joy in running. Trying to get my speed back has been hard on my confidence but it’ll happen one successful workout at a time.

1 mile splits= 8:32, 8:39, 8:26, 8:37. Average=8:34.

Marathon-pace Run. 2 x 4 miles @ goal marathon pace [Log Details]

I ran during my lunch break and by the time I left the house in the afternoon, the temperature was in the low-40s but the wind was sustained around 20 mph with 30 mph gusts!

D.C.-area forecast: Feeling like winter into the weekend, before the next warm-up https://t.co/KywUUmK3ar

— Capital Weather Gang (@capitalweather) February 27, 2020

I ran north towards the Ballston neighborhood and started the goal marathon pace segment.  I stopped for a few lights but mostly ran uninterrupted to the Custis Trail. The first 4-mile segment came out “fast” on what I thought was hilly terrain but Strava said my grade-adjusted pace was 8:29.

After a one mile recovery, I started the next segment on the Mount Vernon Trail.

Overall, it was a good run considering the conditions and that this should have been much slower than my goal marathon pace, which is 8:35 to 8:45.

4-miles @ marathon-pace segments=8:25, 8:48.  Average=8:37.

Routes

Bathrooms.  Martin Luther King Jr. Memorial.  During long runs around the National Mall, this facility is a welcoming oasis.  The bathroom is always clean!  And, unlike some bathrooms, it’s heated in the winter and cool in the summer.

There are also water fountains nearby but currently, they aren’t working.

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

Nutrition

Recovery nutrition.  BPI Sports Best Aminos. Our coach also suggested supplementing with branched-chain amino acids (BCAAs) after workouts.  I’ve been drinking this brank since the end of January and I think it’s why I’m feeling better.  One scoop has leucine (2.5 grams), isoleucine (1.25 grams), and valine (1.25 grams).

(My Guide to Running Nutrition)

Media & Motivation

News.  “Results and Highlights from the 2020 Olympic Marathon Trials“, Runner’s World.  The trials for the United States Olympic Marathon team were in Atlanta on Saturday.  Sadly, my favorites – Molly Huddle and Jared Ward – didn’t make the team.  Instead, on the women’s side, Aliphine Tuliamuk, Molly Seidel, Sally Kipyego will represent the country in Tokyo.  On the men’s side, Galen Rupp, Jacob Riley, and 43-year old Abdi Abdirahman will be going.

 

Racing Schedule

Future races.  On Wednesday, I received my rejection for the 2020 New York City Marathon.  I expected as much but having the email gave me a true sense of closure.  My seven-year run streak will come to an end!

Next race: 2020 Reston 10 Miler on Sunday, March 8th.  My goal is 1:26:00 (8:35 pace).

(My Racing Schedule)