Summer of 2019 – Week 4
This week, I tried to get the snap back in my legs by running shorter intervals on Tuesday. Just as I was getting into a training groove, a trip to San Diego for my high school reunion caused me to move some workouts around.
Training Schedule
June 23rd – June 29th
Sunday: Medium Run. 14 miles
Monday: Off
Tuesday: Interval Run. 9 miles w/12x200m sprints w/1-minute recovery walk
Wednesday: Easy Run. 7 miles
Thursday: Off
Friday: Easy Run. 6 miles
Saturday: Medium Run. 12 miles
Total: ~48 Miles
Notes. My off day was Thursday because I was traveling. I also moved my long run to Saturday anticipating that I would be out late.
Workouts
Medium Run. 14 miles [Log Details].
I was out late socializing the night before and got a late start on my run – 9:30am! It was hot when I started – 75 degrees. But, I was still just aiming for time on my feet versus performance. I stopped several times on my way up George Mason Drive and Washington Boulevard to the Custis Trail. The breaks continued when I got water at Nelson Street and Roosevelt Island once I reached the Mount Vernon Trail. While resting, I realized my Aftershokz headphones malfunctioned and I wouldn’t have music for the rest of my run. I stretched my legs at Humpback Bridge during a rest break.
I stopped for water again in Crystal City and encountered a cursing cycling having problems with her tire. By the end of the run, the temperature was over 80 degrees.
Overall pace=9:32.
Interval Run. 9 miles w/12x200m sprints w/1-minute recovery walk [Log Details].
I ran the warm-up from my house down to the W&OD Trail. After a half mile run towards Shirlington and a water break, I started the interval segment of the workout on the Four Mile Run Trail. By the time I started the intervals, it was already 73 degrees! A mile into the workout, I was already drenched in sweat. After the sixth repetition, I thought about stopping my watch and taking a longer break but kept going. Wanting my last interval to be the fastest, I went all out. I ran the cool-down north on the Mount Vernon Trail and exited in Crystal City to head home.
200m paces=0:49, 0:50, 0:44, 0:45, 0:45, 0:45, 0:46, 0:43, 0:41, 0:44, 0:46, 0:44. Average=0:45 or 6:22 pace.
Long Run. 16 miles [Log Details].
Still on eastern standard time, I woke up at 5am. I researched running routes on RunningAhead and decided to run to the Cabrillo National Monument from downtown – about 14 miles. I drove around downtown for a while looking for a parking spot for the rental car before settling on a garage. I started the race by The Star of India.
It was a beautiful 65 degrees at the start as I ran west along the San Diego Bay.
In Spanish Landing Park, I took a bathroom break. The view of the bay from Point Loma was beautiful! I thought I could cut over to the road leading to the monument. However, a fellow runner told me I couldn’t. I double-backed, which included running up a long, steep hill. Realizing I would go much further than the 14 miles I intended if I continued, I turned around.
I finished the water I’d been carrying and felt the early stages of dehydration just as I arrived back downtown.
After the run, I had a flight of Sculpin at Ballast Point Brewing Company and thought about my upcoming high school reunion that evening.
Overall pace=8:52.
Health
Injuries. My knees are still killing me.
Sleep. My sleep suffered at the end of the week due to my trip out West. I was consistently getting 7 hours each night until Wednesday. Then, I was averaging around 6 hours.
Weight. I’m consistently around 135 pounds these days, which means these extra 5 pounds are trying to stay around. It’s time to tighten up my diet a bit.
Weather
Summer truly arrived this week and morning temperatures were in the lower 70s. Leaving town for San Diego, I got relief for my long run in 65 degrees!
Clothing
Shorts. Lululemon Fast and Free 6″ Reflective Short. Last summer, I hunted for a visor. This summer, it’s been shorts. I bought this brand a few weeks ago and have worn it a few times. It’s a nice short with lots of pockets – two on the hips and one in the back. But, the fabric is a little heavy and inseam longer than I prefer. Price: $78.
Nutrition
Sports drinks. Xendurance Fuel 5. I got a sample of this drink in a RunnerBox from a while ago. I really liked the flavor. As far as fueling a workout, two scoops has 138 calories, 34 grams of carbohydrate, and 16 micro-grams of sodium. It also contains some lactate and Vitamin B. Here’s how it compares with other sports drinks.
| Product | Calories | Carbohydrate (g) | Sodium (mg) | Potassium (mg) | Other |
|---|---|---|---|---|---|
| Gatorade | 80 | 22 | 160 | 45 | |
| Maurten Drink Mix | 113 | 28 | 282 | 0 | One packet is 500 ml or approximately 17 ounces. |
| Powerade Sports Drink | 80 | 22 | 150 | 35 | |
| Sword Endurance Drink Mix | 84 | 22 | 282 | - | The manufacturer sets a serving at one tablespoon mixed with 20 ounces of water. |
| Tailwind Endurance Fuel | 100 | 25 | 303 | 88 | The manufacturer recommends two to three scoops per 24 ounces of water. |
| VFuel Ultra Endurance Drink Mix | 100 | 25 | 118 | 43 | The manufacturer recommends adding 2 scoops to 24 oz of water. |
| Maurten Drink Mix | 113 | 28 | 282 | 0 | Each "sachel" goes into 17 ounces of water. |
| Xendurance Fuel 5 | 207 | 51 | 24 | 0 | Two scoops is for 8 ounces of water. |
(My Guide to Running Nutrition)
Media & Motivation
News. “Vienna Named the Venue for Eliud Kipchoge’s Sub-2:00 Marathon Attempt,” Runner’s World. Marketed as the dubbed the Ineos 1:59 Challenge, Kipchoge will make another attempt to complete a marathon under 2 hours. It’s scheduled for October 12th. (He ran 2:00:25 during the Nike Breaking2 event.)
Websites and Blogs. “The Anatomy of a Road Race T-Shirt,” RunWashington. I thought this was a very unique running-related article. I’m not sure I ever thought of race t-shirts as art until reading this article. As I mentioned back in 2018, the shirt from 2014 was also derided by some because of the color.
Music. “Soak Up the Sun,” Sheryl Crow. This seemed like the perfect song for running in beautiful San Diego.
(My “Songs of the Week” on Spotify)
Motivation.
[dropshadowbox align=”center” effect=”raised” width=”800px” height=”” background_color=”#ffffff” border_width=”4″ border_color=”#F11D9A” rounded_corners=”false” outside_shadow=”false” ]”Ambition is the path to success, persistence is the vehicle you arrive in.” – William Eardley IV [/dropshadowbox]
Coming back home for my reunion reminded me of the drive I’ve always had to push myself and do better.
Racing Schedule
Next race: 2019 Firecracker 5K on July 4th. (My Complete Racing Schedule.)
(My Racing Schedule)
