Sunday: Long Run. 10 miles Monday: Off Tuesday: Speed Run. 6 x 800m w/400m recoveries Wednesday: Easy Run. 6 miles Thursday: Threshold Run. 6 miles @ marathon pace Friday: Easy Run. 6 miles Saturday: Easy Run. 8 miles
Total: ~47 Miles
Notes. The long run for Week 4 of the Hansons Marathom Method plan is 10 miles, but I added 4 miles to the distance. Thursday’s threshold run was on the treadmill, so the exact distance and pace are unknown. On Saturday, I ran 6 miles easy instead of 8 because I have been running my long runs longer than prescribed.
Training paces
Recovery
Easy
Long
Marathon
Strength
5K-10K
No faster than 11:30
10:00-10:40
9:30-9:50
8:45-9:05
8:30-8:50
7:40-8:00
Workouts
Long Run
It was a beautiful morning, and I regretted not getting up early enough to take advantage of the relatively cool temperatures. Instead, my boyfriend and I had dinner the night before, and after taking the dogs out and relaxing, I didn’t sleep until around 11 p.m. After having a bowl of oatmeal, some coffee, and taking the dogs out, I left the house a little after 7:30 a.m.
I didn’t feel quite myself during the early miles to the Arlington Boulevard Trail. My pace was just above 10:00. I checked in with my body and questioned, “What doesn’t feel right? Legs or lungs?” This time, it was legs.
In Rosslyn, after 4 miles of running, I cut over to the Mount Vernon Trail and headed south. I increased my pace a bit. I knew more portions of the trail would be in the direct sun.
At Mile 9, I headed west on the Four Mile Run Trail. I got lucky – there was enough cloud cover that I didn’t feel like I was baking. I stopped for a bathroom break in Jennie Dean Park and went to the W&OD Trail.
The run was exactly 14 miles. I walked the dog and had brunch with my boyfriend.
I had a 9 a.m. call at work, and I guessed I should leave the house before 6:30 a.m. to finish before 8:00 a.m., which would give me enough time to commute. Luckily, I have a dog walker on Tuesdays, eliminating that task.
From home, I did the 1.5 mile warm-up to the Wakefield High School Track. Based on past workouts, I thought I should aim for 7:30-7:50 pace. Mentally, I broke the activity into thirds and would take a brief water break after every two sets. Fortunately, the workout went well and didn’t feel like a struggle. The Arlington County Fire Department was doing drills and probably provided additional motivation.
When I finished the workout, I recognized my boyfriend by the water fountain! He said he’d run about seven laps but I hadn’t seen him. We jogged home together, though.
I knew it was likely to be 80 degrees before 8 a.m., when I typically finish my runs so I planned on doing this workout on my treadmill.
My primary dilemma was how to approach it. I thought about the goal of marathon-pace training and concluded the purpose was to get my body used to running at a slightly uncomfortable pace. So, I decided to run by heart rate. My average heart rate was about 20 seconds lower on the treadmill than on the roads, so I planned to keep my heart rate in that range.
I ran a 4-mile warm-up outside and my heart rate was fairly elevated when I started the run. I chose to run the “Hilly Route” in Zwift because it was 5.7 miles, which is how long I thought it would take.
About 20 minutes into the run, I realized I was home alone and put the emergency release on the treadmill. But I ran strong and finished feeling like it was an equivalent workout to being outside.
Parks. Jennie Dean Park. During this week’s long run, I stopped at this park, which Arlington County, Virginia, completed during the COVID-19 pandemic for a bathroom break. The park is located just south of the beginning of the W&OD Trail and north of Mile 5 of the Four Mile Run Trail in Shirlington. There are three bathrooms and a year-round water fountain.
Handheld water bottles. Nathan Exodraw 2.0 Insulated Handheld. I ventured out without a water bottle for the first few weeks of this training cycle. But, in the past week, I’ve been carrying this one. It’s not my favorite – the strap is loose, so I find myself gripping the bottle as I run – but it’s the best I’ve discovered recently. Price: $55
Energy gels.Crank Sport eGel. I’ve also started taking energy gels during my long runs this week. This brand is my favorite for the summer running because it has electrolytes – 230 mg of sodium and 85 mg of potassium. It also has great flavors.Price: $59.00 for 30.
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