2019 Boston Marathon – Week 16
Both weekday workouts were run commutes because getting up early was a struggle. My strength workout on Tuesday was done in very windy conditions but I ran well. I booked my flight to Boston so there’s no turning back now!
Training Schedule
March 24th – March 30th
Sunday: Long Run. 16 miles
Monday: Easy Run. 6 miles
Tuesday: Interval Run. 4 x 1.5 miles @ marathon pace – 10 seconds w/800m recovery jog
Wednesday: Rest or Cross-Train
Thursday: Tempo Run. 12 miles w/10 miles @ goal marathon pace
Friday: Easy Run. 6 miles
Saturday: Easy Run. 10 miles
Total: ~61 Miles
Notes. I overslept on Friday and ran my easy 6 miles during my lunch break.
Workouts
Long Run. 20 miles [Log Details].
I decided to do an out-and-back on the W&OD Trail. Knowing I wouldn’t finish until noon, when it would be much warmer, I wore my Orange Mud HydraQuiver Single Barrel because I wasn’t sure if water fountains would be turned on. I was a little tired so I took a Sword Energy Tablet before leaving the house. I kept an easy effort early – around 9:30 pace. After about 7 miles, I pushed a little harder and got closer to 9:00 pace.
I really haven’t taken gels during my long runs this training cycle but I started a Crack Sport eGel and finished it by Mile 9. I hit a bit of a slump 15 miles in but taking another caffeine chew picked me up. I told myself this could also happen on race day and I’d have to work though it then, too.
The guy I’ve been dating met me at the end of my run. Apparently, I ran right by him which isn’t surprising to anyone who’s passed me on a run.
Overall pace=9:10.
Cruise Interval Run. 4 x 1.5 mile @ goal marathon pace – 10 sec. w/800m recovery jog [Log Details].
I got a late start on the day, so ran the run as my commute to work. The temperature was 40 degrees but very windy when I left the house but the skies were crystal clear. I started the intervals on Four Mile Run Trail. Cruising, I finally checked my Garmin towards the end of the first repetition and saw 7:20 pace! For the second interval, I headed north on the Mount Vernon Trail and felt the full force of the wind – 14-18 mph w/25 mph gusts!
I finished final interval across from Jefferson Memorial. Thinking on how well the workout went, I wondered again if I should set my goal marathon pace faster than 7:55.
1.5 mile paces=7:25, 7:33, 7:41, 7:39. Average=7:35.
Threshold Run. 12 miles w/10 miles @ goal marathon pace [Log Details]
I woke up feeling very tired after a night on the town with girlfriends, which meant another run commute.
The early marathon-paced miles were on the flat W&OD and Four Mile Run trails in south Arlington. I locked into 7:40 pace and cruised to the Mount Vernon Trail, listening to my 2019 Boston Marathon playlist and imagining where I’d be on the course as certain songs played. From the song I hoped to hear on Heartbreak Hill:
Let it go, this too shall pass.
Approaching Gravelly Point, I checked my Garmin and saw I was running 7:15 pace! I slowed down significantly. Crossing the 14th Street Bridge into Washington, D.C., I did a loop through Hains Point and… the winds were calm for a change! I ran two additional miles as my cool-down to work feeling proud of this solid effort.
Splits=7:40, 7:39, 7:37, 7:35, 7:20, 7:45, 7:45, 7:49, 7:35, 7:41. Average=7:39.
Health
Injuries. Pain returned to my left foot during my long run on Sunday but only for that workout. Both knees still hurt all week long.
Sleep. Cumulative fatigue hit its peak and I overslept on Friday morning.
Weight. I’m down a few pounds but attributed it to dehydration.
Weather
The weather was beautiful on Sunday – around 60 degrees when I finished my run. Temperatures were in the upper 30s for most of my workouts, though. On Friday, I ran during lunch and it was 70!
Clothing
Tops – Long sleeves. Mizuno Women’s Long Sleeve Alpha Tee. The top is super thin. It could serve as a good base layer but doesn’t supply much warmth. The technical fabric is soft but holds its form. I tend to like close-fitting tops and this one is a little loose in the mid-section. Price: $35.
Media & Motivation
News. “E-Bikes Now Permitted on W&OD Trail“, ArlNow. I know I shouldn’t have met this news with disappointment – after all, some cyclists probably wish runners weren’t allowed on rail-trails. But, based on the lack of awareness of surroundings that I’ve seen from so many people on scooters and how crowded the W&OD Trail gets, this seems like several accidents waiting to happen this summer.
Music. “All I Do Is Win“, DJ Khaled feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross. I’ve been crushing my workouts for weeks now.
(My “Songs of the Week” on Spotify)
Motivation.
[dropshadowbox align=”center” effect=”raised” width=”800px” height=”” background_color=”#ffffff” border_width=”4″ border_color=”#f4d83f” rounded_corners=”false” outside_shadow=”false” ] “Good, better, best. Never let it rest. Until your good is better and your better is best.” – Tim Duncan [/dropshadowbox]
In two weeks, I’ll see if I became a better marathoner this training cycle.
Racing Schedule
Future races. I finally booked my flight to Boston on Monday! I’ll arrive on Saturday afternoon and leave Tuesday morning. I also received the Participant Guide for the race on Friday.
Reviewing the pamphlet, the only big changes seemed to be that the “runner’s passport” is now digital and the elite men have a separate start.
Next race: 2019 Cherry Blossom 10 Miler on Sunday, April 7th.
(My Racing Schedule)
