CIM Training – Week 4

This week, I reached that point in marathon training where I feel like I’m on auto-pilot.  I woke up at 5:30am (or earlier) every day and got out of bed without too much resistance.  I completed all my scheduled workouts and ran them pretty close to goal pace.  Not bad, Week 4.  Not bad at all.

The Details

Week 4 was my second week in the transitional phase.  Like last week, I ran 8-10 mile easy on four days, a 16 mile long run, and took one day off.  Unlike last week, instead of a goal marathon paced workout, I ran a speed work session instead.

12 x 400m @ 5K pace w/400m recoveries.  The night before the workout, I went back and re-read the training packet.  I wasn’t sure whether I was supposed to run my repeats at my current 5K pace or my goal pace (i.e., the 5K equivalent of a 3:20 marathon).  The training packet said “goal” in the description of speed workouts and the book listed 6:43 pace, so that settled it.  Last month, I only managed 6:56 pace at the Crystal City Twilighter 5K.  But, my inspiration for this week was about believing in myself so I was going to do my best to hit goal pace.

The workout went pretty well.  The warm up was a little fast but I felt pretty good.  I was a little distracted by the field hockey team practice.  (“I wanna play!”)  I tried to keep the first 4 repetitions easy and then took a Gatorade break.  By the 5th one, I was a bit tired but I told myself I would take a longer break after the 8th repeat.  I noticed my recovery times were getting slower and slower.  I could also tell my Kinvaras felt flat.  But, I toughed it out and had a good workout.  It was good to be back on the track except for the people in Lane 1 doing burpees and taking selfies.

Splits (Garmin): 1:41, 1:39, 1:40, 1:37, 1:37, 1:38, 1:37, 1:36, 1:39, 1:36, 1:37, 1:38.  Recovery times were 2:32 to 3:00.

16 Mile Long Run.  My long run went pretty well.  I plotted a course that would take me downtown.  The route was mostly flat and the weather was less humid, so I thought maybe I could get some faster miles in.

I ran the warm up a little fast.  But, I didn’t pull back.  I thought maybe it was okay to push the pace a little.  I need to shake this fear of blowing up on every run!  After about 3 miles, I hit the trail and slipped into a comfortable pace.  A few miles later and I reached Hains Point.  By then, my overall pace was about 8:28 pace, which is faster than I have been running but at the slow end of where I want to be.  Next, I ran around the Tidal Basin.  I stopped to take a few pictures.  It was a beautiful day.

For picnicking.  Not so much for running.  Although the humidity was low, it was still fairly sunny and hot.  I had an Amphipod of Gatorade with me and took sips every 15 minutes.  I finished it by mile 12, which is when I decided to back off the pace.  Considering the heat and my general fatigue, 12 miles at 8:28 pace was good enough for me.  At the 13.25 mile mark, I made it to a water fountain and refilled my handheld.  I stopped a lot on the final 2 miles home.  It was a good run and I was content to take the rest of it truly easy.  Overall pace: 8:36.

Other.   I signed up for StrideBox this week.  (“Running stuff that comes to my door every month…  Yes, please!“)  I’ll let you know what I think.  And, I transferred my Army Ten Miler bib so I’m officially not running that race.

The Week Ahead

Next week, I’ll do the same workouts except instead of 400m repeats, I’ll do a 6 mile progression run.  Looking even further ahead, it’ll be my last week with an off day until I start to taper in mid-November.  (Sigh.)

Inspiration.  It’s not who you are that holds you back, it’s who you think you’re not. – Unknown