2018 Summer Training – Week 1

This week was all about adjusting.  I started running regularly again and followed a schedule from Daniels’ Running Formula, which included two speed workouts.  I also lifted weights for the first time in years.  But, the biggest change was starting blood pressure medication.

Training Schedule
April 29th – May 5th

Sunday: Easy Run. 60 min. w/Drills + Weight Training
Monday: Interval Run. 10 min. E pace, 8 x (400m R pace with 400m E pace to recover), 10 min. E pace
Tuesday: Weight Training
Wednesday: Easy Run. 30 to 40 min. w/8 strides
Thursday: Interval Run. 15 min. E pace, 4 x (1,200m I pace with 4 min. E pace to recover), 15 min. E pace (AM) + Weight Training (PM)
Friday: Off
Saturday: Long Run. 60 to 90 min. + Strength Training

Mileage Total: 31.1 miles

Notes.  I was too tired on Thursday night to hit the gym.

Workout Details

Interval Run. 8 x 400m @ R pace w/400m E pace [Log Details]

After the 2018 Boston Marathon, it was ten days before I felt like running again.  This was going to be my first workout since that miserable day.

I decided to run the repetitions on a short section of the W&OD Trail between Columbia Pike and George Mason Drive. Based on my best race from this past winter, I thought my VDOT was around 44 and my repetition pace should be around 6:32.  My splits were all over the place!  In part because I was going back and forth, uphill and downhill, into the wind and with the wind at my back on this short piece of asphalt.  Overall, I thought it was a good workout, though.

400m repetitions=1:37, 1:54, 1:42, 1:48, 1:41, 1:37, 1:47, 1:44. Average=1:44 or 6:56 pace.

Interval Run. 4 x 1200m @ I pace w/4 min. E pace [Log Details].

I started blood pressure medication the day before. (See details in the “Health” section below.) I woke up feeling a little drowsy but didn’t think much of it.

I started the repetitions on the Four Mile Run Trail near Glebe Road, which is a long stretch of flat, uninterrupted trail.  I ran the first set east-bound and turned around before the Route 1 overpass.  I felt good and my legs were turning over well despite lifting weight the day before.  Shortly after starting the third repetition, I felt light-headed.  “Maybe it wasn’t smart doing an interval workout the day after starting blood pressure medication,” I thought.  I took the rest of that repetition easy but ran the last one cautiously hard.  My splits were a bit slow, so I’ll probably adjust my goal paces next week.

1200m repetitions=5:22, 5:28, 6:14, 5:37. Average of best three=5:29 or 7:19 pace.

Long Run. 60-90 minutes [Log Details].

Once again, I woke up feeling tired.  By now, I assumed it was a side-effect of the medication because I felt this way every morning since starting it.  Luckily, it was the weekend and it wasn’t very hot – high 60 degrees – so, I could take my time getting out the door.

It was a beautiful day!  I took my time running up the W&OD Trail and then took a detour through Bluemont Park and up Bluemont Trail towards Ballston.  I had been wearing my heart rate monitor on my runs since I started blood pressure medication and tried to keep the numbers in the lower ranges.  I was in such a great mood.  I passed several fields with kids playing soccer.  During one game, I craned my neck to see a boy giving a perfect cross-goal kick but his teammate missed the goal.  I groaned, “Oh!”

I ran down Glebe Road.  There was a lot of traffic, as always, which is why I avoid it.

I felt great after the run!  Normally, I’m so spent during the weekend that all I want to do is lie on the couch but I actually got some things done.

Overall pace=9:10.

Cross Training

It had been years since I lifted weights and I felt like I didn’t belong when I went to my neighborhood gym on Tuesday evening.  I did a workout based on equipment I felt comfortable handling.  I worked legs, shoulders, back, and chest.

Health

Medications.  I went for a medical check-up on Tuesday.  I’ve had high blood pressure readings in the past and finally agreed to go on medication.  I know what you’re thinking: High blood pressure?!  But, you’re so fit!  In my case, it’s most likely genetic.  It’ll be interesting to see how it effects my running.

Sleep.  For some reason, I had trouble falling asleep some nights this week and also woke up feeling drowsy most mornings.  I blamed the medication.

Weather

I thought spring had arrived in Washington, D.C., but the temperature was in the 40s on Sunday!  It warmed up steadily and it was close to 70 degrees on Thursday morning.  It cooled down again by the weekend.

Racing Schedule

Next race: 2018 Lawyers Have Heart on Saturday, June 9th. (My Complete Racing Schedule.)  I’m only planning to do two races this summer – this one and the Firecracker 5K on July 4th.