December 2022 Training
Training Plan
I’m trying the Advanced plan from Hanson’s Marathon Method for my 2023 Boston Marathon training cycle. December covered weeks 1 to 3.
Training Paces
I started the month using training paces based on my 42:58 (8:36 pace) from the 2022 Alexandria Turkey Trot 5 Miler, plugged into the McMillan Pace Calculator and the pace chart in Hanson’s Marathon Method.
| Recovery | Easy | Long | Tempo (Marathon) | Strength | Speed (5K-10K) |
|---|---|---|---|---|---|
|
No faster than 11:50 |
10:30-11:40 |
10:15-10:30 |
9:30-9:40 |
9:20-9:30 |
8:20-8:40 |
Memorable Workouts
December 11, 2022 - 2023 Boston Marathon Training, Day 1
I started running regularly in early December before training for the 2023 Boston Marathon. The weekend before, I did an 8-mile “long run on the W&OD Trail (at 10:14 pace), so I felt ready to tackle 6 miles for my first run.
It was cold when I started – about 42 degrees – but not uncomfortable. There was also a chance of rain in the forecast, but it never materialized.
I chose a route that would take me to the Custis Trail and then back home via the W&OD Trail. I listened to a playlist of my recent favorites and tried to feel excited about the run. But I failed. I struggled to figure out why and came up with several reasons.
- The Thrill is Gone. I’ve run so many Boston Marathons that I can’t get excited about it.
- Said ‘Good bye’ to Boston Already. When I left the course in October 2021, I was prepared never to return. Maybe I said my goodbye and am done.
- Out of the Habit. Maybe taking time off for my toe made me realize how nice NOT running is. I enjoyed sleeping in and not being exhausted every morning.
- Post-Erie Marathon Let Down. I was a machine on that course and may have run my best marathon. Maybe I don’t want to be disappointed in Boston.
- Detachment from Running Community. I’ve been focusing on a lot of other things, and it could be that I’m just generally detached from running right now.
Technically, the run was fast, but it didn’t feel that way. I thought it might take a few weeks for my training paces to settle in.
December 22, 2022 - Speed Workout
The following ten days of running were mundane – mostly 6 miles easy. My first interval workout was supposed to occur on December 20th. I got a late start, and the weather was poor, so I attempted the workout on the treadmill. I gave up in frustration when I couldn’t replicate the effort I thought it required.
Two days later, on December 22nd, I would go to the Wakefield High School Track and attempted the workout again.
The temperature was in the upper 30s, and there was rain in the forecast.
It had been a while since I’d done intervals, and I didn’t know the infield was under construction. The 100m mark of the track had construction debris.
Despite the potential tripping hazard, I committed to working on the track. I didn’t check my training paces and just went out for the run. The first 400m was fast – 7:34 pace – but I settled down after that and consistently ran repetitions closer to the goal.
About mid-way through the workout, the rain started to fall. With ten repetitions completed, I quit the workout before I became drenched. Besides, I had done two repeats during my previous attempt.
In the end, the average pace for the speed segments was 8:17, which is about where it should have been.
| Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
|---|---|---|---|---|---|
|
7:34/11:13 |
8:25/10:21 |
8:04/11:09 |
8:17/12/21 |
8:24/11:40 |
8:25/11:42 |
| Set 7 | Set 8 | Set 9 | Set 10 |
|---|---|---|---|
|
8:15/11:06 |
8:35/11:36 |
8:40/10:31 |
8:06/10:53 |
December 25, 2022 - Christmas Day Run
I came down the stairs on Christmas morning to see a beautiful tree with gifts strewn about. I felt guilty about having so much but then grateful for the prosperity.
It was another cold morning – temperatures in the 20s, so I ran 8 miles on the treadmill. My boyfriend and I are trying to start a tradition of running downtown on Christmas. So, later that day, we parked on Ohio Drive and ran around the Tidal Basin.
The first mile was miserable – I was tired from my morning run, and it was cold. My boyfriend didn’t seem to mind my pedestrian-like pace. First, we ran past the Jefferson Memorial. I thought about a visit we made there during the COVID-19 pandemic. Next, we went to the Washington Monument, and enjoyed the view before heading to the Lincoln Memorial. The reflecting pool had frozen over, and people were walking on it! It was probably the first time in 20 years that I’d gone to the Lincoln Memorial.
December 27, 2022 - Interval Run
I didn’t want to return to the track for my second interval run of the training cycle, so I decided to do them on the Four Mile Run Trail.
It was just below freezing, about 31 degrees when I left the house.
I felt more comfortable running outside, even if it was cold. It was so cold that the downspouts from Route 1 were frozen! But I was treated to a beautiful sunrise. During the fourth repetition, I turned north to the Mount Vernon Trail, and my pace dropped significantly. I knew this was because my Garmin lost its GPS signal. I turned around, hoping the next repetition would be in the 8:00 pace range, but it was also wrong.
| Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|
|
8:30/11:31 |
8:35/11:39 |
8:48/10:46 |
7:20/11:47 |
| Set 5 | Set 6 | Set 7 | Set 8 |
|---|---|---|---|
|
7:18/10:58 |
8:26/11:43 |
8:29/11:52 |
8:45/11:08 |
December 29, 2022 - Threshold Run
I was a little nervous about my first threshold run of this training cycle. I worried that I wouldn’t have the endurance to finish. It was another cold day – barely above freezing.
On December 29th, I ran a threshold run. It was my fastest run of the month!
For a warm-up, I ran from home to the Four Mile Run Trail in Shirlington. I started the threshold workout just beyond the Route 1 overpass. Like two days before, the pace measurement when I went under Route 1 went wild, so I knew the third mile would be short. I turned around on the Mount Vernon Trail, but the fourth mile was fast.
After the run, I thought I would do the third and fourth mile by time rather than distance to ensure the workout would be more accurate.
| Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
|---|---|---|---|---|---|
|
9:20 |
9:14 |
8:33 |
9:00 |
9:21 |
9:07 |
Cross-training
Strength training. Peloton App. For a few months now, I saw postings on Strava for Peloton classes. When my Ragnar friends mentioned it back in November, I decided to give it a try. I found several workouts I enjoy. My favorite has been 10 Min Core Strength with Emma Lovewell.
Health
Hypertension. In early December, I had a check-up. I started seeing my current doctor three years ago when my blood pressure was ridiculously high. And now, it’s normal! She doesn’t need to see me until next year, which was great news.
Injuries. Meanwhile, I am still dealing with pain in my right foot. Oddly, it’s not the pinky toe, which I broke, but the arch. And I can’t tell what’s aggravating it. I hope the pain will just go away with time.
Routes
Construction. Wakefield High School Track & Four Mile Run Trail. I wasn’t aware of the work being done to the local high school’s football field, impacting the track. But, I wrote about the construction on the South Four Mile Run Sanitary Sewer Project back in September. At Eads Street, the trail is closed from the junction with the Mount Vernon Trail. Thankfully, the detour is just a block away on Glebe Rd., but it adds a little distance to my pre-planned routes.
Clothing
Outerwear. Saucony Bluster Jacket. I have wanted another winter jacket for a while. It’s not close to the waist even though it’s a women’s cut, so cold air can waft up. It’s also not particularly warm. The fleece lining is fairly thin. Overall, it’s an okay jacket but I’m going to keep looking for a favorite. Price: $125.
Media & Motivation
Podcasts. “Episode 293: Reframing Succuss as a Runner,” Running Rogue. This episode resonated with me because, as I’ve become slower, I’ve needed to reassess what “success” meant. Of the items on the list, I think the one I forget the most is #1 – enjoy it!
News. “Eliud Kipchoge to Run the 127th Boston Marathon,” Runner’s World. This was fantastic news! The marathon GOAT is running Boston! The only part that upsets me is that I won’t be able to watch the race live.
Racing Schedule
Future races. 2023 Boston Marathon. After weeks of hoping to find a cheaper hotel, I booked my favorite place to stay. Formerly the Loew’s Hotel, it’s convenient to both the start area and finish line.
Next race: 2023 New Day, New Year 10K on Sunday, January 1st.
