2020 Boston Marathon – Week 8
It was a bit of a cut-back week distance-wise but my workouts were hard! By the end of the week, I adjusted my goal time for the 2020 Boston Marathon to a sub-3:42, which is around sub-8:31 pace.
Training Schedule
February 2nd – February 8th
Sunday: Long Run. 13 miles, easy to moderate
Monday: Easy Run. 6 miles w/hill bounds
Tuesday: Interval Run. 5 x 1K @ marathon-pace – 20 seconds w/400m jog recovery
Wednesday: Rest, cross-train, or strength work
Thursday: Marathon-pace Run. 2 x 3 miles @ goal marathon pace
Friday: Easy Run. 6 miles
Saturday: Easy Run. 6 miles w/strides
Total: ~48 Miles
Notes. Wednesday was a rest day. I didn’t cross-train in part because I took my boyfriend to a dentist’s appointment.
Workouts
Long Run. 15 miles, easy to moderate [Log Details]
Last week’s run was time on my feet so I wanted to run fast this week.
It was 35 degrees outside but sunny, so I wore sunglasses.
D.C.-area forecast: Starting a little stretch of spring; stormier pattern by midweek https://t.co/Z8nR0Y0FiZ
— Capital Weather Gang (@capitalweather) February 2, 2020
I quickly realized that I wasn’t dressed warmly enough in a long sleeve, capris, and thin gloves. From home, I ran through Crystal City to the Mount Vernon Trail. By the time I reached Gravelly Point, I had already downed a Crank Sports e-Gel.
At the Custis Trail, I climbed the mile-long hill on Lee Highway. I told myself to relax and it helped me manage the slog. Mid-way through the run, a light rain started falling. I finished a packet of Clif Shot Energy Gel at the 2-hour mark and quickly refilled my 12-ounce handheld at Nelson Street. Soon, My wireless earbuds died and I was alone with my thoughts. On the W&OD Trail, my pace got down to 8:40!
I executed this run splendidly! I haven’t loved running lately. I felt like I might like it again.
Overall pace=9:23.
Interval Run. 5 x 1K @ marathon-pace – 20 seconds w/400m jog recovery [Log Details]
Before leaving the house, I changed my goal pace range to 7:50 – 8:10, which I thought was more realistic than 7:48.
A light rain was falling as I ran my warm-up down to the Four Mile Run Trail.
D.C.-area forecast: Mild today as we kick off a rainy streak, then turning colder tomorrow https://t.co/vh6PJm5aHA
— Capital Weather Gang (@capitalweather) February 4, 2020
I ran out towards the Mount Vernon Trail and turned around near the Washington Sailing Marina.
During the gentle uphill, I told myself, “Relax” just as I had on Sunday. I knew I had the leg strength for it. Frustratingly, my wireless earbuds died just before the final repetition.
It felt great afterward – like it was the perfect workout! I thought, “Climbing out of over-training is no joke” and promised myself I wouldn’t abuse my body in that way again.
1000m splits=8:06, 8:02, 8:14, 8:04, 7:52, 8:09. Average=8:05.
Marathon-pace Run. 2 x 3 miles @ goal marathon pace [Log Details]
Based on my last race and the 10K I ran on New Year’s Day, the McMillan Calculator suggests it should be 3:55:00 (8:59 pace) – 50 seconds a mile slower than my initial goal!
D.C.-area forecast: Heavy rain at times this afternoon and tonight. Turning colder Friday into the weekend. https://t.co/fkTpVBMuYT
— Capital Weather Gang (@capitalweather) February 6, 2020
After a quick warm-up, I was on the Four Mile Run Trail. Almost two miles in, at the junction with the Mount Vernon Trail, I went north. My Garmin showed sub-8:00 pace, which I thought must have been an error. The first 3-mile segment ended at the airport flyover and I jogged to Gravelly Point.
On the way back, I tried to run by feel and avoid looking at my Garmin. I finished tired but confident this effort was closer to my true marathon pace.
3-mile segment pace=8:21, 8:38. Overall pace=8:29.
Routes
Hazards. Four Mile Run Trail. Last July, a strong rainstorm moved through the area and damaged the W&OD Trail under Wilson Boulevard and Four Mile Run Trail near Bluemont Park. It’s been months and the latter is still damaged.
(My Guide to Washington D.C. Area Running Routes)
Clothing
Shoes. Mizuno Wave Sky WaveKnit. My Wave Rider 23s were getting close to 300 miles, so I went looking for something new. I ran this week’s long run in them and they felt great! The foam soles made the ride feel much more cushioned. Price: $160.
Media & Motivation
Podcasts. “Episode 221: Andy Reid (Lisa Reeves)“, Pace the Nation. In this episode, the hosts talked about a new race in the area organized by Pacers Running – the D.C. Half Marathon. The race will take place in mid-September – the same weekend as the now-defunct Navy-Air Force Half Marathon – and will have a relay.
Racing Schedule
Future races. London Marathon. I entered this race back in November without knowing the course was a point-to-point – starting in Greenwich and ending near St. James Park.
I spent Wednesday afternoon researching hotels near the finish but close to sights.
Next race: 2020 Reston 10 Miler on Sunday, March 8th. My goal is sub-1:23:52 (8:30 pace).
(My Racing Schedule)
