2020 Boston Marathon – Week 7

At this stage in my training cycle, my routine felt locked in.  On Sunday, I did a long run followed by a hill workout on Tuesday.  A short marathon-pace workout filled out the week but I missed my goal.

Training Schedule
January 26th – February 1st

Sunday: Long Run. 15 miles, easy to moderate
Monday: Easy Run. 6 miles w/strides
Tuesday: Interval Run. 10 x 3-mins hard uphill and downhill w/2-min jog recovery
Wednesday: Rest, cross-train, or strength work
Thursday: Marathon-pace Run. 4 miles @ goal marathon pace
Friday: Easy Run. 6 miles
Saturday: Easy Run. 8 miles w/strides

Total: ~50 Miles

Notes.  On Wednesday, I rested instead of doing pilates for cross-training.  I did strides on Monday and Saturday because there was so much hill work in the schedule.

Workouts

Long Run. 17 miles, easy to moderate [Log Details]

Because I raced last weekend, I opted for a slow, “time on my feet” run this time.  It was 39 degrees outside but with the sun out, it felt much warmer.

In the mid-40s with some sunshine out there late this morning. Could see increasing clouds into the afternoon as highs reach the upper 40s to near 50.

— Capital Weather Gang (@capitalweather) January 26, 2020

I took the early miles slow on my way to the Custis Trail.  I told myself to arrive at the water fountain feeling like I hadn’t run at all.  Thirty minutes into the run, I started a Crank Sports e-Gel (Juicy Watermelon).

At the Mount Vernon Trail, I stopped for water but a group of runners warned me it was broken.  I was glad I took my Camelbak Circuit Vest.  (The water fountain at National Airport was also out.)  On Humpback Bridge, I took a short break at the 1:30 mark and started another Clif Shot Energy Gel (Chocolate).

At the junction with the Four Mile Run Trail, I felt a slight headwind but my pace didn’t change much.  Just before the I-395 underpass, at the 2:15 mark, I took my last Clif Shot Energy Gel (Boston Cream).  By the time I got to the W&OD Trail trailhead, I’d slowed to above 10-minute pace.

Immediately after the run, I felt as good after a long run as I could hope. But, as the day wore on, I felt worse.

Overall pace=10:17.

Interval Run. 10 x 3-mins hard uphill and downhill w/2-min jog recovery [Log Details]

Once again, my fellow LHR Virtual Boston Training Group was unclear on how to run this workout.  I programmed my Garmin for a 3-minute run uphill, a 3-minute run downhill, and then a 2-minute rest.

And once again, I scheduled an early doctor’s appointment and needed to be at work at 11 am.  This is a 2-hour workout!

The weather was chilly, but I didn’t dress too warm because I wanted good leg movement.

D.C.-area forecast: Mostly sunny, breezy and dry until weekend storm chance https://t.co/6MtMvwbRtR

— Capital Weather Gang (@capitalweather) January 28, 2020

I ran down to the W&OD Trail, which is only about a 1-2% grade.

The first three sets felt hard and I purposefully slowed down for the next three.  I was fairly spent by the end.

Uphill/downhill splits=(1) 7:59/7:35, (2) 8:03/7:45, (3) 8:16/7:55, (4) 8:47/7:57, (5) 8:46/7:58, (6) 8:23/7:59, (7) 8:21/8:22 (8) 8:37/8:14, (9) 8:38/8:09, (10) 9:02/8:16.  Average=8:29/8:01.

Marathon-pace Run. 11 miles w/9 miles @ goal marathon pace [Log Details]

I haven’t been getting anywhere close to my goal marathon pace (8:08 pace) in recent workouts, so I changed the range in my Garmin to 8:15 – 8:30.  The temperature was a cold 31 degrees.

D.C.-area forecast: Chilly through Friday. A little unsettled Saturday, but no big storm. https://t.co/9erIweXJmt

— Capital Weather Gang (@capitalweather) January 30, 2020

I ran east on the Four Mile Run Trail to the Mount Vernon Trail.  During the first mile, I ran by effort and I really thought it was what I could comfortably manage during a marathon.

During the second mile, my Garmin went from showing 8:40 pace to 7:49 pace after passing under Route 1.  But on the way back, my paces were more consistent.

For my cool-down, I put “Good as Hell“, by Lizzo on and prepared myself for a great day!

Marathon-pace splits=8:27, 7:49 (Garmin malfunction, was probably 8:40 pace), 8:40, 8:34. Overall pace=8:35.

Routes

Flybys.  Michael Wardian.  During the seventh set of my hill repeat workout on the W&OD Trail, I straightened my back and lengthened my stride prepared to impress the runner coming towards me only to see…  it was Michael Wardian.  I doubt he was impressed but the flyby encouraged me to run harder for a bit.

(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).  I purchased this brand from the grocery store.  One scoop has leucine (2.5 grams), isoleucine (1.25 grams), and valine (1.25 grams).  I drank it during “The Golden Hour” after my work-outs hoping for maximum impact.

(My Guide to Running Nutrition)

Racing Schedule

Future races.  On Thursday, I attempted to register for the New York City Marathon using my non-guaranteed qualifying time from the 2019 Boston Marathon.  Unfortunately, I logged on too late and the slots were taken!

Non-NYRR time qualifiers: entries for the 2020 TCS New York City Marathon have reached capacity. You can still enter the drawing through February 13. Please note that if you have already applied with a qualifying time, verification can take up to two weeks. pic.twitter.com/SYCDWdXa0f

— TCS New York City Marathon (@nycmarathon) January 30, 2020

There’s still the lottery…

Next race: 2020 Reston 10 Miler on Sunday, March 8th. Goal is 1:16:40 (7:40 pace).

(My Racing Schedule)