Summer of 2020 – Week 3
Training Schedule
June 14th - June 20th
Sunday: Medium Run. M run to total not more than 10% weekly mileage, but at least 4 miles
Monday: Easy Run. 5 miles
Tuesday: Easy Run. 6 miles
Wednesday: Interval Run. Sets of 200m R + 200m jog + 200m R + 400m jog + 400m R + 200m jog
Thursday: Easy Run. 6 miles
Friday: Easy Run. 6 miles
Saturday: Threshold Run. Steady 3-4 mile run at T pace + 4 x 200m R w/200m jog
Total: ~45 Miles
Notes. Because I could barely walk the day before, I went for a bike ride on Sunday. The next day, I ran 2.5 miles to test my foot and it felt better. I moved the interval workout up to Tuesday and the threshold workout to Friday.
Workouts
Long Ride
On Saturday, I bought a bike thinking non-weight bearing exercise would help me stay in shape while my foot healed after my tempo workout on Friday. The next day, I went for a ride in lieu of a long run.
I don’t think I’d been on a bike since childhood so before heading out on the roads, my boyfriend helped me with my helmet and reminded me how to use the brakes.
We took a leisurely coast down to the W&OD Trail. The trail was crowded and I had an all new appreciation for runners who stay as far right as possible. We rode to Falls Church and then turned around.
We rode east on the Four Mile Run Trail. It was stunning seeing the same vistas from a new perspective. I suggested we continue on to Mount Vernon Trail, but my boyfriend thought we should exit.
We stopped for lunch at a restaurant in Crystal City. By then, my butt was sore from pressing into the bike seat. I felt like a real cyclist!
Interval Run
On Tuesday, my foot felt better. I thought I would ride down to the track at Wakefield High School and give an interval workout a go. Before leaving the house, I noticed this was a bit of a cut-down week in the training schedule due to the marathon-pace miles scheduled for Sunday.
The weather was over-cast and not very hot.
After arriving at the track, I ran a 2-mile warm-up before starting the sets of 200m and 400m repetitions listening to “Whenever, Wherever” by Shakira on repeat.
I thought I could do another set but decided to stop before aggravating my foot. I ran a mile for my cool-down before biking home.
Checking the VDOT tables in Daniels’ Running Formula, my paces put me in the 37 range for the 400m but higher for the 200m. I figured the discrepancy was an indication that I should be running the shorter repetitions slower.
| Distance | Set 1 | Set 2 |
|---|---|---|
|
200m |
0:51 |
0:53 |
|
200m |
0:49 |
0:53 |
|
400m |
1:49 |
1:50 |
Threshold Run
Before leaving home, I consulted the VDOT tables in Daniels’ Running Formula to get a sense for my goal threshold pace. In the previous edition of Daniels’, I recalled there was a table that showed how to adjust threshold pace based on the distance of the run. That edition suggested if my goal mile pace was 8:33-8:44, then I should aim for just under 9:00 pace for 3-4 miles.
That morning, the temperature was in the low-70s but the air was a bit humid.
Once again, I biked over to the track at Wakefield High School to spare my foot from extra pounding.
Running hard but not all-out, it was difficult for me to get close to 9:00 pace so I didn’t try to get under it. It was humbling to think that I could barely run 3 miles at a pace that a year ago I could have run a marathon!
Marathon-pace segment=9:05.
Cross-training
On Saturday, I bought a bike! I thought having some form of non-weight bearing cross-training might help my feet heal. It’s a Giant FastRoad SL 3. (Due to COVID-19, bicycle shops are low on inventory. This was the last of four bikes in my small neighborhood retailer.)
Health
Injuries. Plantar Fasciitis. Suffering so much that I could barely walk led me to search the internet for solutions. I started icing my right foot almost daily and stretching or massaging the ligament a few times a day.
Weight. Meanwhile, for the first time since college, I hit 140 pounds. I attributed the weight gain to less physical activity. I think my diet has been largely the same recently.
Media & Motivation
Podcasts. “Episode 116 – Kamilah Journet, The Morning Shakeout. I really identified with this guest and so many of her statements resonated with me. Like her, I’ve felt as though this current movement to end racial injustices is different. So many people in the United States – Black and white – are tired of pretending racism doesn’t permeate our culture.
Racing Schedule
Future races. The London Marathon sent out an email “update” to registered runners on Friday but it didn’t really give additional information except to say they would be in touch again on July 28th.
Runner rankings. RunWashington’s DMV Distance Derby. I didn’t run any segments this week, but will try to do one in June. My best times:
Teddy Roosevelt Island – 1.4 miles. 10:08 (7:38 pace) on May 12, 2020
Custis Climb – Key Bridge to Glebe – 3.1 miles. 26:10 (8:55 pace) on May 21, 2020
Next race: ?
