2022 Erie Marathon – Week 11
Training Schedule
July 17th - July 23rd
Sunday: Medium-long Run. 15 miles
Monday: Recovery Run. 6 miles
Tuesday: Lactate Threshold Run. 10 miles w/7 miles @ 15K to half marathon race pace
Wednesday: Recovery Run + speed. 7 miles w/6 x 100m strides
Thursday: Recovery Run. 5 miles
Friday: Long Run. 20 miles
Saturday: Rest or cross-train
Total: ~63 Miles
Notes. The “Pfitz 55-75” miles/week plan and the “Up to 55.” were very different. Ultimately, I tried to mirror the harder plan as much as I thought my body could. But, I did move workouts around. For example, the “55-75” plan had a double on Tuesday, so I moved the lactate threshold run to that day. I was also heading to Bethany Beach for the weekend with my boyfriend, so I worked in a long run on Friday because the forecasted low would be 74 degrees next Sunday.
Training paces
| Recovery | Long | General Aerobic | Marathon | Threshold | 5K |
|---|---|---|---|---|---|
|
No faster than 10:25 |
9:55-10:10 |
9:10-9:45 |
8:40-8:55 |
7:55-8:10 |
7:30-7:40 |
Workouts
Long Run
It was 73 degrees and 70 dewpoint at 5:50 am. The combined 143 suggested a 3 – 4.5% pace adjustment to my pace. My goal long run pace is about 10:00, so I should aim for about 10:20 today.
I had two 15-mile routes saved in my training log, both of which had unfavorable elements to them in warm weather. I chose the one that was harder at the end, and was out the door just after 7 am.
From home, I jogged down Columbia Pike to W&OD Trail. I kept telling myself, 10:05 is fast. I wanted to make sure I didn’t go out too fast. But, when I reached the Four Mile Run Trail, I was running just under 10:00 miles.
After about 4.5 miles, I turned north onto the Mount Vernon Trail. I stopped for water at National Airport and then pursued a runner who seemed to have his pace under control. I stopped at the pedestrian overpass. My Garmin showed one hour had elapsed but my pace hadn’t changed.
Instead of running up the Custis Trail when I got to Rosslyn, I headed up Wilson Boulevard instead. Although it was difficult during the first half mile, overall, I thought this was an easier route. When I reached Glebe Road, I wanted to pick up the pace but it was just so hot that my legs wouldn’t comply. When I passed a McDonald’s, I fantacized about drinking an ice-cold soda. I was so relieved to be back home before it got much hotter. (At 9:50 am, it was 76 degrees but the dewpoint remained the same.)
Lactate Threshold Run
I woke up tired, knowing I had to be at work by 9 am for training. The timing wouldn’t work out for a 10-mile run, but I decided to do whatever I could.
It was too hot and sticky to imagine running outside, so I would split the run-up by doing some miles outside and some on the treadmill.
I did a three-mile loop around my neighborhood and down to the Four Mile Run Trail. I averaged 11:06 pace in the 76 degree heat.
Inside, I started the treadmill but after only 23 minutes with the treadmill on the 6.6 setting, I just couldn’t see myself going much longer.
Mentally, I just couldn’t get into the run and decided it meant I needed the recovery.
Long Run
Despite the failed workout on Tuesday, I ran a good easy run on Wednesday and Thursday and felt ready to do a 20-miler before heading to Bethany Beach for the weekend.
I hopped on the treadmill at 4:30 am and ran an hour with it on the 5.2 setting. I had missed the January 6th Committee hearing from the day before and watched it. My Garmin logged it as 6.4 miles and it felt like a hard effort.
I realized the weather wasn’t terrible – about 77 degrees – outside, so I did my usual 6-mile loop up George Mason Drive, and across Wilson Boulevard to the W&OD Trail. I managed 10:24 pace, which was slow, but I still had a lot of running ahead of me.
Back at the house at 6:40 am, I got back on the treadmill, set it to 5.2 again, and ran for another hour and 25 minutes. I couldn’t afford to go any longer and hope to make it to work on time.
Overall, I was happy with the effort. I might have been able to have a harder run if it was all on the roads, but I’m not sure I would have finished if I attempted 20 miles in the hot weather.
Distance=21.97 miles
Pace=9:26/mile
Gear
Handheld water bottles. Nathan Exodraw 2.0 Insulated Handheld. Last week, I threw away my old, moldy handheld. I went to my local running store for a replacement. It didn’t have the same model, so I purchased this one. The strap placement took a little getting used to because it doesn’t hold the bottle steady. Also, I have to use the bottle refiller at water fountains because it’s flexible. Overall, it’s not a favorite, but it’ll do the trick for the summer. Price: $55
Media & Motivation
News. “Sara Hall Leads U.S. Women to Top 10 Finishes in the World Championship Marathon,” Runner’s World. I didn’t have a chance to watch the race, but I am always happy when good things happen for Sara Hall. She finished in 5th place, running 2:22:10 (5:34 pace).
Racing Schedule
Next race: Anacostia Parkrun #150 on Saturday, July 30th. Goal is sub-24:00 (7:42 pace).
