2022 Erie Marathon – Week 12
Training Schedule
July 24th - July 30th
Sunday: Easy Run. 5 miles
Monday: Rest or cross-train
Tuesday: VO2Max Run. 9 miles w/5×600 m @ 5K race pace; jog 50 to 90%
interval time between
Wednesday: Medium-long Run. 14 miles
Thursday: Recovery Run + speed. 6 miles + 6×100 strides
Friday: Easy Run. 5 miles
Saturday: Anacostia Parkrun #150
Total: ~42 Miles
Notes. This week was supposed to be a high mileage one, but a trip to Bethany Beach and high heat squashed that expectation. Instead, this would be a lower mileage week than usual because I didn’t manage to run 14 miles on Wednesday and two easy days before my first “tune-up” race on Saturday.
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
VO2Max Run
My boyfriend and I had a great weekend at the beach. Because I had already done my long run on Friday, I ran easy this Sunday. I overslept on Monday and couldn’t do a workout, so this run got pushed to Tuesday instead.
I woke up at 4 am and spent an hour doom-scrolling through Twitter before getting up. It was already 75 degrees outside when I left the house.
I ran a 4.8-mile route to Wakefield High School Track for a warm-up, keeping my pace around 10:30. Once there, I didn’t waste any time before starting the workout.
My last VO2Max workout didn’t go so great, so I took the first repetition a little easy this time. I also walked a bit during the recoveries to make sure I was ready for the next one. On the final set, I went out as hard as I could and was pleasantly surprised that I wasn’t exhausted at the end. I finished the day with a 1.8-mile jog home. It was a better track workout than my last one, and I started feeling confident about my 5K race coming up on Saturday.
| Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
|---|---|---|---|---|
|
7:45 |
7:37 |
7:34 |
7:33 |
7:27 |
Medium-long Run
Getting ready for the run, I felt almost paralyzed by all the choices I needed to make: how many miles? Run from home or commute? It didn’t seem particularly warm outside – 76 degrees – but if I commuted, it might be over 80 by the time I reached work. I decided to do a variation of what I did last week – a combination of running outside and on the treadmill, starting with an out-and-back on the W&OD Trail.
Running outbound, I got to where I typically turn around for my 8-miler. I had been running 9:50 pace, which is fast – westbound on this trail is uphill. After the turnaround, my pace was closing in on 9:00! Because I was running so well, I decided to keep going on the trail rather than retreating to the treadmill. At one point, a woman on the trail pulled alongside of me and asked how I liked my sports bra. I gave a quick synopsis and she took off. My the time I got to the water foundtain at the W&OD Trail trailhead, the heat caught up with me and my pace started slowing down. I also realized I wouldn’t have time to do the scheduled 14 miles. Still, it was a pretty good run.
Parkrun Anacostia #150
At 7:30 am, I started getting ready for the race. My running clothes were wet in the washer, but I found a bra and shorts in the closet. I gathered everything I would need post-race – a water bottle and a towel for the seats in my new car. I also created a playlist.
Parkruns start at 9 am, so I was worried about the heat and direct sun. I checked the weather – 76 degrees with a 67 dewpoint. I should figure at least a 3% adjustment or 15 seconds/mile. Starting at 8:00 pace would be good.
I gave the dog a short walk and left the house at 8 am.
Driving to the race site, I thought about my first marathon – the National Marathon. How this spot was around Mile 20. Oh, the confidence I had back then!
I found a place to park and then jogged to the starting line. I exchanged a few words with the crew and then walked around taking pictures.
My pace was fast going out of the gate. I gradually slowed down. Once I found a comfortable pace, I set my mind on catching the runner ahead of me – a man in a Halo shirt. My first split was 7:56, which I knew was fast. Soon after the first mile, I passed him, but the next runner was so far ahead that I didn’t think I could catch him.
The wind was blowing strong, but I fought through it until the turnaround when I guessed it would be lighter. But, I was disappointed to feel it still blowing in my face on the way back. How was that possible?!
My second split was 8:02, which I thought was an improvement. In the last mile, I had a comical moment when a man checked out a woman going in the opposite direction, and veered into my path. Closing on the finish line, a kid who had been walking started sprinting in the final quarter-mile. He beat me but not by much. My last mile split was 8:16.
It’s an excellent flat course. I could see the trail being a little crowded on a busier day.
After the race, I talked to a woman for a little while and then jogged to my car.
Clothing
Sports Bras. Lululemon Energy Bra. It doesn’t seem that the Brooks Juno sports bra is ever coming back. In my years long search for a replacement, this bra is my new favorite. It’s a reasonable price for a high-impact support bra in larger sizes. My biggest problem with it is that it doesn’t wick water (i.e., sweat) very well. Price: $58.
Media & Motivation
Future races. I (finally) spent some time looking at the race course and working on my playlist.
I studied the race course and divided it into four sections:
- the first 3 miles out,
- the first loop around the park – about 6 miles,
- the 7 miles out and back to the start,
- the second loop, and
- the final stretch home.
Racing Schedule
Next race: Anacostia Parkrun #152 on Saturday, August 13th. Goal is sub-24:00 (7:42 pace).
