2022 Erie Marathon – Week 2
Training Schedule
May 15th - May 21st
Sunday: Long Run. 14 miles
Monday: Rest or cross-train
Tuesday: General Aerobic Run + Speed. 7 miles w/6 x 10 sec. hill sprints + 8 x 100m strides
Wednesday: Medium-long Run. 10 miles
Thursday: Easy Run. 4 miles
Friday: General Aerobic Run. 7 miles
Saturday: Recovery Run. 4 miles
Total: ~46 Miles
Notes. I edited the 55-70 mile plan by removing one mile from the long run, a mile from Tuesday’s general aerobic run, 2 miles from the medium-long run, two miles from Friday’s general aerobic run, and a mile from the recovery runs on Thursday and 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
Long Run
My boyfriend and I had spent the weekend at Massanutten but arrived back home by 1:30 pm. I briefly contemplated running outside, but the temperature at National Airport was 75 degrees with a dewpoint of 64, which was too warm.
Next, I pivoted to how to get my long run done on my treadmill. I focused on combating boredom and giving myself breaks.
Boredom. I would make the run interesting by listening to music, podcasts, and watching television.
Breaks. My long runs outside aren’t completely uninterrupted. Thanks to Strava, I was able to see that I took 10 minutes of breaks during my last two runs. I planned to take a 3 minute break every 3-4 miles.
I ran with Zwift a few times before and thought that the app might make the run more entertaining, and it did.
I also listened to an interesting podcast, but I needed more motivation, so I went to my next planned distraction and turned the television to Love It or List It. I took my first break at 7 miles and had Gatorade and gummie bears.
With 24 minutes to go, I put on my 2022 Favorites playlist. (This year, I’ve been listening to the Top 100 songs on Apple Music and adding the songs I like to a playlist.)
I took another break at 11 miles and had more Gatorade with gummy bears. During the final mile, my foot started hurting. I pushed through the pain but reduced the pace on threadmill.
After the run, my right foot was very sore. It didn’t feel swollen, more like my plantar fasciitis wasn’t stretched out enough.
Overall, the experience convinced me that I couldn’t run on the treadmill every week. It’s going to be a long summer!
General Aerobic Run
I woke up at 5:30 am, and it was already light outside.
I left the house at 6:15. I listened to my burgeoning playlist for the race. I wanted some blue-collar town songs.
I thought about that area of the country – how jobs and opportunities died up – and how that made people feel cheated.
On the Custis Trail, I passed a woman. Running so strong felt amazing. Remembered I have a 10-miler tomorrow. W&OD Trail. I used the bathroom at Bluemont Park on the Four Mile Run Trail spur. The bathrooms were clean, and there was a strong smell of bleach. I stopped for hill sprints on Walter Reed Drive on a section called “Superman Hill”.
The final section home was uphill, so I did strides in a community park and then continued them on my way home.
Medium-long Run
The night before, I looked at the calendar and didn’t see how I could run 10 miles before work and commute in my Metro. So, I decided to run-commute.
I ran down to the W&OD Trail. I glanced at my Garmin. The pace was fast – just over 9:00 – but it didn’t feel hard. I merged with bikes to join the Four Mile Run Trail. My thoughts were on a problem that I was having at work, and I hadn’t turned on music or a podcast.
I joined the Mount Vernon Trail. My pace was fast – just over 9:00. I stopped for water. I crossed the 14th Street Bridge, and there was a bit of wind resistance, so I finally slowed down a bit. And, of course, running up Capitol Hill had me running 10:00 pace.
I rode the Metro home. The pungent smell of pot reminded me that I was tired of public transportation.
General Aerobic Run
I woke up tired. Luckily, my route was the same as Tuesday’s but in reverse.
From home, I ran over to Green Valley at a 9:30 pace. Another quarter-mile later, I ran west on the W&OD Trail. It was a lovely spring day, and the smell of honeysuckle filled the air. Even though I was running uphill. It was also Bike to Work Day, and the trail was crowded.
I took the detour to the Four Mile Run Trail. I was only on the Custis Trail for a mile before exiting on George Mason Drive, but I held a strong pace. For that segment, which was all downhill, I averaged a 9:10 pace.
Clothing
Shoes. Gel Nimbus Lite 3. My first impression of these shoes was that they felt like running on clouds! But, after I ran in them for my long run on Sunday, I think they contributed to my feet hurting. Still, I think it’s a good shoe for recovery runs. Price: $160.
Gear
GPS watches. Garmin 245. My old Garmin hadn’t held a charge for very long, so I decided to get a new one. I went to DC Rainmaker’s website and read up on the models. The more expensive 945 didn’t have any features I wanted, so I settled on the 245. I also decided not to get the version with music because I didn’t use it with my old Garmin.
Once I decided which watch I wanted, I wanted it now! I called my local running store. They had it at their downtown location, but going there would be a hassle. (They could transfer it to a nearby store two days later.) I checked online, and REI had it! I’ve had it for a couple of weeks now, and the battery life is fantastic. Price: $299.99
Media & Motivation
Podcasts. “Episode 202 – Tommy Rivers Puzey,” The Morning Shakeout. In 2017, he placed 16th at the Boston Marathon in 2 hours and 18 minutes. After recovering from lymphoma, he completed this year’s Boston Marathon in 6 hours and 31 minutes. His story reminded me that running has to be about more than just fast times.
Racing Schedule
Next race: Anacostia Parkrun #150 on Saturday, July 30th. Goal is sub-24:00 (7:42 pace).
