2018 Boston Marathon – Week 12
It was the last week of my taper before the 2018 Boston Marathon! I thought my mileage was a little high so I cut some miles off my recovery runs at the end of the week. The race is tomorrow and the forecast suggests misery – cold, rainy, and most ominously windy!
Training Schedule
April 8th – April 14th
Sunday: General Aerobic Run + Speed. 7 miles w/10x100m strides.
Monday: Medium-long Run. 13 miles.
Tuesday: Recovery Run. 6 miles.
Wednesday: General Aerobic Run. 7 miles.
Thursday: General Aerobic Run. 8 miles w/2 miles @ marathon race pace.
Friday: Recovery Run. 6 miles.
Saturday: Recovery Run + Speed. 5 miles w/6x100m strides.
Mileage Total: ~52 Miles
Notes. I followed the schedule through Thursday. Then, I started thinking the mileage was a little high. I cut my recovery runs down to 5 miles on Friday and 3 miles on Saturday.
Workout Details
General Aerobic Run + Speed. 7 miles w/10x100m strides [Log Details].
The air temperature was cold but the sun was shining so I was comfortable in a long-sleeve shirt and capri tights.
I ran from my house to Army-Navy Drive at a good clip.
I knew my pace was fast but I felt amazing! But when I crossed Glebe Road to the Four Mile Run Trail, the wind hit me like a wall! I slowed knowing it was silly to fight the wind.
For the strides, my legs were moving so freely in capris!
I remembered I was doing a 13 miler the next day and didn’t run the uphill very hard.
Overall pace=8:31.
Medium-long Run. 13 miles [Log Details].
It was chilly – barely 40 degrees – but I only wore a long-sleeve shirt and capris again. I ran well the day before and I thought that good feeling would continue but my legs felt a bit sore. I thought I probably ran too hard the day before. I made a rare bathroom stop at Glen Carlyn Park. I was so glad it was open in the winter and this early in the morning. It was so warm that I was tempting to just stay there.
I ran on the Bluemont Trail, which is also rare for me, on my way to the Custis Trail. I’d been listening to podcasts to keep my pace slower but switched out to music in Rosslyn. It was weird running along the Mount Vernon Trail. I felt good and bad at the same time. I chalked it up to tapering.
My pace slowed as I ran north on the 14th Street Bridge into the District of Columbia. (The run was my commute.) I made it downtown and enjoyed the cherry blossom trees.
I ran the final stretch along the Tidal Basin and Independence Avenue at about 7:50 pace! I slowed down for Capitol Hill, though. My last double digit run was over!
Overall pace=8:29.
General Aerobic Run. 7 miles [Log Details].
I listened to some of my favorites songs of the year – deciding to forego my 2018 Boston Marathon playlist until race day – and ran the first mile a little fast. I kept the pace up until I reached the short but steep uphill at Army-Navy Drive. From there, I tuned out mentally and was surprised when I reached Glebe Road. And, my legs still felt fresh when I reached the W&OD Trail. I finally let up a little on the pace – but not much – on the uphill home.
Overall pace=8:34.
General Aerobic Run. 8 miles w/2 miles @ marathon race pace [Log Details].
I started the two miles at marathon pace segment just after reaching the Custis Trail near George Mason Drive. Mentally, I tried to tap into marathon effort by imagining I was running through Queens again. The first mile ended at the W&OD Trail. I thought I might be running a little faster than marathon effort. I looked at my Garmin and it showed 8:16 pace. I tried to maintain the same effort during the second mile. The second mile was ending at the junction with Route 50. I checked my pace – 8:16 again!
I ran 8:16 pace for this workout before the 2017 New York City Marathon. It made me consider whether I might be closer to 3:30 marathon shape than I thought.
Marathon pace segment=8:16.
Health
Injuries. My left knee still hurt. I noticed the pain was mostly on downhills and told myself it would probably hurt during the early miles of the Boston Marathon.
Weight. I put myself on a bit of a diet on Thursday. I ate a hearty breakfast, and then a salad for lunch and dinner. I left for Boston weighing just under 130 pounds, which was lighter than I expected.
Sleep. I slept alright but every morning I felt as though I could have used another hour.
Weather
The temperature hovered around 40 degrees for the front end of the week. But, it warmed up steadily. By Saturday it was 70 degrees in the morning! Winter was official over in Washington, D.C. and we went straight into summer.
Racing Schedule
Runner rankings. Potomac River Running’s Regional Runner Rankings – Winter 2018. I made it back into the age group (45-49 years old) rankings by notching 24th place. I had strong runs at the 2017 Alexandria Turkey Trot, 2017 Fairfax Four Miler, and 2018 Reston 10 Miler.
Next race: 2018 Boston Marathon on Monday, April 16th! (My Complete Racing Schedule.)
