2021 London Marathon – Week 4
This week, I started setting pace expectations for my runs. Sunday’s long run was only 16 miles so I wanted to run it faster than usual but the weather didn’t allow it. The heat also made my “speed” workout fairly slow. But I completed the runs and by the end of the week, had confidence about completing my workouts in the heat.
Training Schedule
June 6th - June 12th
Sunday: Long Run. 16 miles
Monday: Easy Run. 5 miles
Tuesday: Interval Run. 4 x 800m @ 5K-10K pace w/400m recovery jog
Wednesday: Easy Run. 5 miles
Thursday: Medium Run. 11 miles
Friday: Easy Run. 5 miles
Saturday: Easy Run. 5 miles
Total: ~52 Miles
Notes. By Friday, the hot and humid weather broke so I took advantage and actually ran 6 miles.
Training paces
| Recovery | Easy | Marathon | Threshold | Repetition |
|---|---|---|---|---|
|
No faster than 10:45 |
9:40-10:35 |
8:55--9:20 |
8:30-8:55 |
7:35 - 7:45 (5K) |
Workouts
Long Run
Sunday was going to be warmer than I was used to so in preparation for this long run, I took a “salt pill” at bedtime. I haven’t been great about getting out the door early but after a cup of coffee, I was out the door by 6am. I left home planning to do the same route that I did in Week 1, which I finished in 9:55 pace. I wanted to run a little faster than I did then but didn’t know if the weather would allow me. The forecast called for temperatures near 80 by mid-day.
From home, I ran through Crystal City to Mount Vernon Trail. On Friday, I had a tense work discussion that left me feeling frustrated and I worked the problem over and over in my head as I ran. My pace was strong, though, and I was averaging 9:35/mile when I hit the trail.
As I passed the Navy-Merchant Marine Memorial, I suddenly hit a low patch. I didn’t feel terrible, just very low on energy but my pace didn’t slow substantially.
When I reached the Custis Trail, I didn’t know how I was going to manage the long, steep uphill but I managed. By then, the temperature was well over 70 degrees and my pace for that part of the trail averaged about 11:00/mile.
At the water fountain, I put water on my head to cool down and ate a Gu Energy Gel (Sea Salt Chocolate). I also turned on a podcast to take my mind off my misery. It all worked and I actually felt better after that pit stop even though my pace had cratered.
At the W&OD Trail, I stopped again for water and even though it was a gentle downhill from there, my pace remained around 10:30.
At the end of the run, the air temperature was 78 degrees with a heat index of 80!
Interval Run
Despite leaving the house at 7:30am, it was already 76 degrees and very humid!
AS I ran my usual warm-up on the W&OD Trail to Bluemont Park, I noticed my legs felt a little cramped. Sunday’s long run clearly took a lot out of me but I thought I could still do the workout.
For the first interval, I ran west towards the Custis Trail. Part of the terrain was uphill but I was still surprised by how slow it was. Then, the second was even slower! After the turn-around, my pace dropped some but my legs just refused to turn over. I finished the workout but it was a fairly lackluster performance.
| Distance | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
|
0.50 mi. (pace) |
9:00 |
9:14 |
8:48 |
8:52 |
Medium Run
Last week, I did a threshold workout for my medium run but, reviewing my intervals from Tuesday, I thought trying anything “fast” in the heat was wise. I decided a stready distance run would be the wise way to go. The temperature was already in the upper 70s when I started my run.
My legs were still a little sore but I sped down the Arlington Boulevard Trail into Rosslyn at a surprising 9:20 pace! I stopped at Gateway Park to use the restrooms and then tackled the Custis Trail. I did much better than Sunday, averaging 10:45 pace for that segment on this day. Respecting the heat, I took a long break at the water fountain,
By the time I was headed down the W&OD Trail, I was running 10:00 pace – not particularly fast for me but better than expected.
It was a good run to end the week. It gave me confidence that if I slowed down and exercised some patience, I could tolerate running in the heat.
Cross-training
Strides. This week, strides at Thomas Jefferson Park was my only cross training.
Routes
Parks. Gateway Park. Over the years, I’ve suspected that there was a water fountain in this park on the north end of Rosslyn just across the bridge from Washington, D.C. Last week, I went exploring and found them and saw that there were restrooms, as well! On Thursday, I checked out the bathrooms and… they weren’t bad! The stalls were relatively clean and there was an ample supply of toilet paper. This is a game changer.
Clothing
Shoes. Mizuno Wave Rider 24. Last Wednesday, I went to my local running store and bought a new pair of shoes because the online stock was low. (I have a feeling a new model is on the horizon.) This has been my favorite running shoe but the ride for this model is a little “flat”. I may need to find another high-mileage friendly shoe for this training cycle. Price: $130.00.
Media & Motivation
Podcasts. “Episode 236: Tips for Training in the Heat“, Running Rogue. Listened during my long run on Sunday and it was instantly helpful. One of the tips was expecting pace to slow 30-40 seconds/mile in the heat. The other was that it takes 3 to 5 weeks to adapt to the conditions.
“Ahmaud Arbery Went Out for a Jog and Was Gunned Down In the Street“, Runner’s World. This article won the 2021 Pulitzer Prize for Feature Writing. I’m not sure I read this article last summer, but reading it now, I thought it did a wonderful job of covering Arbery’s life and not just his murder.
Racing Schedule
Runner rankings. RunWashington’s DMV Distance Derby. My best times are:
- Teddy Roosevelt Island (1.4 miles): 10:08 (7:38 pace) on May 12, 2020.
- Custis Climb – Key Bridge to Glebe (3.1 miles): 25:47 (8:47 pace) on October 6, 2020.
- Hains Point (2.5 miles): 20:37 (8:13 pace) on November 26, 2020.
Next race: 2021 South Lakes 10K on Sunday, August 29th. Goal is sub-52:00 (8:20 pace).
