Fall of 2020 – Week 4
Sunday’s long run left me feeling so cocky that I spun my handheld like a pistol at the end! Then, I got some bad news at work on Monday that left me in a sullen mood even during my workouts. But I achieved my mileage goal and ran 60 miles this week.
Training Schedule
September 27th - October 3rd
Sunday: Long Run. 14 miles w/3 miles @ marathon pace.
Monday: Easy Run. 5 miles + strides
Tuesday: Interval Run. 10 x 400m @ 5K-10K pace w/400m recovery jog
Wednesday: Easy Run. 6 miles
Thursday: Medium Run. 13 miles (AM) + Weight training (PM)
Friday: Easy Run. 5 miles + Bike commuting (AM & PM)
Saturday: Easy Run. 5 miles
Total: ~61 Miles
Notes. I wasn’t in the mood for intervals on Tuesday, so I did a medium-long run instead.
Workouts
Long Run
Now that I have a solid base, I thought it was time to start adding “hard” elements to some of my long runs. This week, I decided to do 3 miles in a range around marathon pace. (While it may be a flawed indicator, I went with last week’s Yasso 800 workout for determining marathon pace.)
While the temperature wasn’t terrible – around 67 degrees when I started – humidity returned to the area.
From home, I ran north on a busy roads to the Custis Trail. For a distraction, I listened to the songs I dragged into a potential playlist for next year’s London Marathon. After I made it to the Custis, I headed east stopping briefly to refill my handheld at a water fountain. Gradually, I made my way to the Mount Vernon Trail where I passed a runner friend on my way to Theodore Roosevelt Island. In all, I did 8 miles easy before starting the marathon-pace segment on the south side of the Theodore Roosevelt Bridge.
Over the next 3 miles, I averaged 8:48 pace and my splits were fairly even: 8:48, 8:40, and 8:55. The last split was slow because it included the pedestrian bridge on the north side of National Airport. I stopped when I got to Crystal City and still had some spring in my step during the 3-mile cool-down.
At the end of the run, I was happy with my performance that I spun my handheld like a pistol!
Medium Run
The day before, I got some bad news at work – I thought I would have new people on-boarding to help with our workload but it didn’t come through – and I woke up heavy-hearted. I thought about doing the scheduled interval worked but got a late start to the day and worried the track would be busy. So, I decided to just do a hard endurance run.
The temperature was still a little on the warm side but not summer-like.
From my apartment, I headed north to the neighborhood of Clarendon, dodging pedestrians on the narrow sidewalks. After 3 miles, I arrived at the Custis Trail. I felt lousy. I wondered if I was fueling enough having lost a few pounds in the past few weeks. After 5-miles, I decided to just dial it down – this weeks’s goal was really about building mileage.
When I got to the W&OD Trail, I tried taking in the scenery to improve my mood. At Bluemont Park, I even sat for a while near the Four Mile Run and reflected on my gloom. After re-assuring myself that I would get through this work-related set-back just like I’ve gotten through all the others, I continued on.
It wasn’t a great run, but it wasn’t a bad one either because I got the mileage that I needed for the day despite not feeling particularly excited about running.
Medium Run
By Thursday, my mood hadn’t improved much but the weather was near perfect for running so I was hopeful that I’d run better.
From home, I cruised down the Arlington Boulevard Trail towards the Rosslyn area listening to a podcast along the way. I ran the last block of the Custis Trail and then crossed over to the Mount Vernon Trail. Along the way, I told myself that while I’m trying to do the things I need to do to get better, I need to give myself some grace and accept being stressed out when it happens.
At Gravelly Point, I stopped and ate a PowerBar Energy Gel Original while waiting for a plane to land but the run-away wasn’t busy.
I exited the Mount Vernon Trail where it met the Four Mile Run Trail. At the beginning of the run, it was a bit chilly but now, I could feel the sun on my back. I ran another 2 miles to the W&OD Trail but never quite slowed down.
I felt great the entire time! I was trying to beat my time from the last time sub-2:05. I finished in 2:04:59!
Cross-training
Weight training. Having sampled conditions at my national-chain gym, I decided I was comfortable with their Covid-19 precautions.
On Tuesday, I returned but had a rocky workout because I forgot the index cards where I’ve been writing down my workouts. On Thursday, I had a better time moving through the exercises but after the desk attendant announced people need to wear their masks, I became nervous again about exercising indoors even though I was wearing a mask.
Bicycling, On Friday morning, there was a chill in the air so I wore a long-sleeve shirt during my bike-commute into Washington, D.C. On the return home, I felt a little over-dressed as the sun finally came out.
Gear
Handheld water bottles. Amphipod Jett-Lock Cap. This is more of a rant than anything. A few weeks ago, I attempted to purchase replacement caps for my handheld water bottle. It’s very hard to know which model I had so I ultimately purchased two versions and hoped one fit. (The smaller caps fit my 12 ounce bottles.)
Nutrition
Energy gels. PowerBar PowerGel Original. The consistency of this gel might win me over – it goes down like water and was easy on my stomach. I’m not sure I liked the peanut butter flavor, though and the packet is a little larger than a Gu. Each packet has 100 calories and 26 grams of carbohydrate.
Media & Motivation
Movies. Like Harvey, Like Son. Tells the story of Harvey Lewis’ FKT (“fastest known time”) attempt on the Appalachian Trail. My favorite part of the movie was the journey itself. I enjoyed hearing about the small towns he ran through along the way and the views. I wished they’d focused a bit more on how he was progressing on the FKT attempt along the way a bit more, though.
On a Covid-related note, it was the first time my boyfriend and I had been inside a theatre, bar, or restaurant since March. There were only about 10 people in the venue, though, so it felt relatively safe.
Racing Schedule
Runner rankings. RunWashington’s DMV Distance Derby. I didn’t run any segments this week. My best times remain:
- Teddy Roosevelt Island (1.4 miles). 10:08 (7:38 pace) on May 12, 2020
- Hains Point (2.5 miles). 20:44 (8:17 pace) on September 15, 2020
- Custis Climb – Key Bridge to Glebe (3.1 miles). 26:10 (8:55 pace) on May 21, 2020
Next race: ?
