Adventures of a female master runner in Metropolitan Washington, DC.
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
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The weather was cooler than usual for my 18-miler on Sunday. On Tuesday, the temperature rose to the mid-70s for my 600m repeats workout. Due to near 80-degree heat, 7 miles @ goal marathon pace became marathon effort. After a check-up on Wednesday, I felt confident that whatever was negatively impacting my training in the fall of 2019 resolved itself but I have a long road back to my former fitness level.
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After a week of down-time, I started my winter training cycle! My goal is just to be fitter by spring so I can properly train for the 2021 London Marathon next fall. However, I was so focused on house-hunting that the first workout caught me by surprise.
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n Sunday, I completed a 16-mile run that included a stop at the Martin Luther King, Jr. Memorial. My Yasso 800 workout was slow and my medium run was cut short but considering it was roughly a year ago that started high blood pressure medication after showing up at my doctor’s office in hypertensive crisis, it was a good week.
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The week started and ended with rainy weather but it didn’t impact my workouts. On Sunday, I ran a strong 15-miler in drizzle and by Thursday, the remnants of Hurricane Zeta came through the region and I got drenched during my 11 miler w/4 miles @ goal marathon pace workout.
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This week, my goal was increasing the spread between my easy run and workout paces by doing the former slower. I ran Sunday’s long run so hard that afterward, the Garmin Recovery Advisor suggested four easy days! But I ran a great speed workout and medium-long run two and four days later.
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After five weeks of hard training, this was a cut-back week. I dropped my mileage from the week before by 30% but kept up the intensity. Sara Hall’s finish at the 2020 London Marathon provided inspiration during Sunday’s run! And, I attempted to improve one of my RunWashington’s DMV Distance Derby times.
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It turned into a bit of an easy week because the speed and threshold workouts weren’t particularly difficult. I also felt a great sense of relief when the London Marathon announced the 2021 race would be canceled. Back in April, I was in no shape to run in a “championship”. Instead of dragging my broken body across a finish line, I’ll have the chance to compete next year.
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After racing the 2020 DCRRC JFK 20K last week, it was back to the grind with an interval run on Tuesday before a doctor’s appointment and starting a new job! I also ran a hilly marathon-pace run on Thursday. Training
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With my blood pressure under control and having passed a “stress test” last week, I increased my marathon-pace workout on Thursday to three miles. Feeling better right on time to start training for the 2020 Boston Marathon!
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