2018 Boston Marathon – Week 4
I moved out of my hotel room and back home on Monday after completing a lactate threshold run. With the exception of the medium run I did the next day, I ran each workout a little faster than I expected.
Training Schedule
February 11th – February 17th
Sunday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Monday: Lactate Threshold Run. 10 miles w/5 miles @ 15K to half marathon pace.
Tuesday: Medium-long Run. 15 miles.
Wednesday: Recovery Run. 6 miles.
Thursday: Medium-long Run. 13 miles.
Friday: Recovery Run. 6 miles.
Saturday: Long Run. 17 miles.
Mileage Total: ~77 Miles
Notes. I followed the schedule pretty closely except I only ran for 35 minutes on the treadmill on Friday.
Workout Details
Lactate Threshold Run. 10 miles w/5 miles @ 15K to half marathon pace [Log Details].
I ran a warm-up from my hotel to the Mount Vernon Trail. The temperature was 50 degrees but with the wind and light rain, it felt colder in my light long-sleeve shirt and shorts. I ran north and west on the path for 2.5 miles. I was disappointed that I was running over 8:00 pace but I reminded myself that I was running into the wind. I turned around and my legs felt great! All of my muscles felt engaged. My final split was 7:20 pace! Thanks wind! I ran a very easy cool-down back to my hotel and then checked out. I looked forward to moving back home!
Lactate Threshold segment pace=7:55. Overall pace=8:50.
Medium-long Run. 15 miles [Log Details].
When I went to bed the night before, I assumed I would have a rest day after a lactate threshold run but I was mistaken! I had a 15 mile medium run. I muttered, “I don’t want to,” before heading out the door for a run-commute. (Although my toilet was working, I still didn’t have a working shower at home.) During this endurance cycle, I knew I needed these mid-week medium runs. But, I also thought I could run it easy. I listened to podcasts, including one on mental training. It was very cold – I wore a pullover that didn’t provide enough warmth. I only live 7 miles from work so I ran south to Alexandria, Virginia and then looped north. At the Washington Marina, I saw sailboats out on this calm day:
I’m running almost a minute per mile slower than I ran last fall. Showering at work, it occurred to me, “You are over-trained.”
Overall pace=9:38.
Medium-long Run. 13 miles. [Log Details].
After Tuesday’s relatively slow medium run, I wanted to do this one as a progression to work in some faster miles. I also ran it as my commute. The weather was nice enough for a long-sleeve and shorts. I ran up the W&OD Trail. I took a long water break at the junction for the Custis Trail. I made it to the Mount Vernon Trail. On my way to Memorial Bridge, I got down to 8:00 pace. I stopped to take a picture of the fog floating over the Potomac River.
I crossed the 14th Street Bridge and entered Washington, D.C. On Constitution Avenue, I got down to 7:40 pace! I thought, “You’re working your way back.”
Overall pace=8:43.
Long Run. 17 miles [Log Details].
The temperature was in the 30s but it felt warmer because it was sunny. I was chilly at times but mostly comfortable in a long sleeve thermal with a short-sleeved shirt and capri shorts. I ran the same route I did during week one of this training cycle. It started uphill and easy for three miles to the Custis Trail. At the water fountain near Nelson Street, I ate SaltStick FastChew. I was running about 8:40 pace, which was a little fast, but I went with it on my way to the Mount Vernon Trail. I had a second salt chew when I stopped for water near Roosevelt Island. The winds seemed a little strong. I couldn’t figure out which direction they were coming from. I thought they should be at my back at some point! After Humpback Bridge, I started running closer to 8:20 pace. At the 1:30:00 mark, I took a Sword Energy Chew. Fifteen minutes later, when I reached the Four Mile Run Trail, I took the other tablet and felt a small boost. I felt pretty good at the end of the run – tired but not destroyed.
Overall pace=8:42.
Health
Injuries. Nothing hurts!
Sleep. I moved back home on Monday. I didn’t sleep well that first night but got about 7 hours each night thereafter. My body wouldn’t let me sleep in on Saturday and I got up at 5am, as usual.
Weight. Usually, I gain a little weight after a marathon training cycle ends but it drops once I start running regularly again. That hasn’t happened this time. I think my metabolism is slowing down.
Weather
It was windy and rainy on Monday, which made the threshold run even harder. The weather improved after Wednesday. In fact, I ran in shorts or capri pants Thursday, Friday, and Saturday.
Racing Schedule
Next race: 2018 Reston 10 Miler on Sunday, March 4th. (My Complete Racing Schedule.)
