2018 Summer Training – Week 2
I ran 400m repetitions on Monday and 1,200m intervals on Thursday. My “long” run today was only 9 miles. For cross training, I lifted weights three days this week. And, I had my first “normal” blood pressure reading in a long while this week.
Training Schedule
May 6th – May 12th
Sunday: Easy Run. 60 min. w/Drills + Weight Training
Monday: Interval Run. 8 x (400m R pace with 400m E pace to recover)
Tuesday: Weight Training
Wednesday: Easy Run. 30 to 40 min. w/8 strides
Thursday: Interval Run. 4 x (1,200m I pace with 4 min. E pace to recover) (AM) + Weight Training (PM)
Friday: Off
Saturday: Long Run. 60 to 90 min. + Strength Training
Mileage Total: 35.2 miles
Notes. I only made one adjustment. I moved my Thursday evening weight training session to Friday morning because the gym is less crowded.
Workout Details
Interval Run. 8 x 400m @ R pace w/400m E pace [Log Details]
I had a tough weight training session the day before and went into the workout with sore legs and shoulders. The weather was beautiful, though – upper 50 degrees with no wind. I ran the workout as an out and back on the W&OD Trail from Columbia Pike, which meant the first four repetitions were uphill. I lengthened my stride a little to fight gravity. I was working fairly hard and at the end of each interval lied to myself that the workout was almost over. On the downhill, I pumped my arms forward and back to produce a little extra effort.
My splits were much more consistent this week over last, even with the uphill start.
400m repetitions=1:43, 1:44, 1:46, 1:44, 1:44, 1:41, 1:42, 1:43. Average=1:43 or 6:56 pace.
Interval Run. 4 x 1200m @ I pace w/4 min. E pace [Log Details].
I based the goal of my repetitions on the two good split from last week that averaged out to 5:32 or 7:23 pace. I ran on the same section of the Four Mile Run Trail as I did last week, too – between Glebe Road and Route 1. It was a gorgeous 60 degree day but with a noticeable wind from the south.
My pace at the start of the first repetition was just over 7:00 pace – too fast! I slowed down and thought, “Maybe I could try running every repetition slightly faster.” During recent work on the trail renovation, the county planted several honeysuckle plants and I couldn’t help noticing them coming into bloom. It was just such a gorgeous day!
On the last repetition, I allowed myself to run about as hard as I could but well short of maximum effort.
I finished feeling proud that I not only finished the workout but hit my pace goals!
1200m repetitions=5:39, 5:37, 5:33, 5:31. Average=5:35 or 7:27 pace.
Long Run. 60-90 minutes [Log Details].
The long runs in my schedule are only 60 to 90 minutes. Last week, I ran closer to the lower range of the time scheduled, which was about 7 miles. This week, I wanted to run closer to the upper limit.
It was a little warm today – upper 60s with dew points in the 60s, as well. I felt very sluggish running up Washington Boulevard to Clarendon. I wondered if I was losing fitness running so little but then thought maybe yesterday’s weight training session took too much out of my legs.
I was listening to music but didn’t want to match the tempo, so I wish I had podcasts on my iPod instead. My heart rate started to climb and I concentrated on keeping it in the mid-150s.
When I reached the Custis Trail, I passed a group of runners participating in a race, which was neat. Cruising down the trail, a tree branch fell from above. It startled me and I let out a yelp! I stopped for water at the junction for the W&OD Trail and caught my breath. My body finally felt good when the trail started to go downhill near Bluemont Park.
Once again, I finished around 9:17 pace for my long run. It seems that really is my easy pace.
Overall pace=9:19.
Cross Training
I lifted weights three days this week. On Sunday, I worked chest, shoulders, back, arms, and abdominal muscles. On Tuesday, I only did legs and abs. I switched my final weight training session to Friday and focused on legs, back, arms, and abs.
Health
Medications. I had my first good blood pressure reading in years on Monday. (Previous readings had been in the high 150s over high 90s.) It felt like a huge accomplishment even though I didn’t do anything other than take medication every day.
Weight. I want to feel physically fit before I start training for the 2018 New York City Marathon in July. I started watching what I eat this week in hopes of losing a few vanity pounds before then.
Weather
It was a beautiful week for running! The temperature stayed in the upper 50s or low 60s. It was close to 70 degrees today but the humidity was low.
Racing Schedule
Next race: 2018 Lawyers Have Heart on Saturday, June 9th. (My Complete Racing Schedule.)
