2019 Boston Marathon – Week 17
It was my last week of workouts and it showed. At the end of Thursday’s workout, I wanted to curl up on the sidewalk and take a nap! But, I enjoyed viewing the cherry blossoms during my runs downtown.
Training Schedule
March 31st – April 6th
Sunday: Long Run. 10 miles
Monday: Easy Run. 8 miles
Tuesday: Interval Run. 6 x 1 mile @ marathon pace – 10 seconds w/400m recovery jog
Wednesday: Rest or Cross-Train
Thursday: Tempo Run. 12 miles w/10 miles @ goal marathon pace
Friday: Easy Run. 7 miles
Saturday: Easy Run. 8 miles
Total: ~55.5 Miles
Notes. As has been my practice, I added four miles to my long run on Sunday. Otherwise, I followed the schedule and began a 10 day taper on Friday.
Workouts
Long Run. 14 miles [Log Details].
March Madness, the college basketball championships, were entering the final rounds this week and I stayed up a little late watching the University of Virginia make it to the Final Four on Saturday night but I felt great from the moment I left the house! During the early miles, I listened to music and put my mind in cruise control. I made my way to the Custis Trail in North Arlington after almost three miles, averaging just under 9:00 pace. It was a warm day – almost 60 degrees, so I stopped briefly for water at the only fountain on my route. On the Mount Vernon Trail heading south with the wind at my back, I noticed I was running low-8:00 pace!
I finally slowed down to an easy 9:00 pace when I reached Crystal City and wove my way towards home. Still, I knew I was running a bit harder than I should have but I didn’t feel overly tired at the end – I was excited. My last long run of this training cycle was done!
Overall pace=8:34.
Cruise Interval Run. 6 x 1 mile @ marathon pace – 10 seconds w/400m recovery jog [Log Details].
Running the warm-up though my neighborhood, my legs felt springy! I started the intervals on the Four Mile Run Trail and ran out to the Mount Vernon Trail and back, turning around at the pedestrian bridge on near National Airport. To my surprise, my legs were dead! But, I powered through the workout by thinking, “One more hard run.” During the final repetitions, I talked myself out of shooting for faster than 7:55 pace at the 2019 Boston Marathon. I felt good again during the cool-down home, though. And, when I checked my splits from Week 11, they weren’t too much slower. But, at this stage in my training, I wanted to see improvement not maintenance!
1 mile splits=7:49, 7:44, 7:46, 7:32, 7:46, 7:44. Average=7:44.
Threshold Run. 12 miles w/10 miles @ goal marathon pace [Log Details].
It was beautiful running weather – 48 degrees and calm winds. After a short warm-up, I started the marathon-pace segment on the Four Mile Run Trail and started the last 10 miles of my 2019 Boston Marathon playlist. My legs were heavy but they locked into goal marathon pace. I suppressed any notions of trying to run any faster. It was peak season for the cherry blossom trees in Washington, D.C. and Hains Point was blanketed in pink and white clouds.
At the end of the workout, I was so tired that I wanted to curl up on the sidewalk and take a nap! But, I ran an easy cool-down to work with a smile on my face because… I was officially tapering!
Splits=7:55, 7:56, 7:56, 7:55, 7:44, 7:51, 7:50, 7:54, 7:59. Average=7:53.
Health
Injuries. My left ankle hurt after my goal marathon pace workout on Thursday. I guessed the shoes I wore probably needed to be retired. Then, the arch in my right foot flared up on Friday
Sleep. I got close to nine hours of sleep on Tuesday night but was up for about an hour on Thursday and Friday morning.
Weather
Near perfect running weather all week with morning temperatures in the upper-30 to upper-40 degree range and mostly calm winds. It rained on Friday, though.
Clothing
Visors. Brooks Chaser Visor. I purchased this visor at the 2019 Rock n Roll DC Half Marathon and have worn it on a few runs now. I can’t believe how comfortably it fits my small head! I bought several because my Nike visors are literally falling apart. I liked the adjustable band better than Velcro, which is used by some manufacturers. The brim is a little shallow but I’m happy to just pull it down because it actually fits well.
Gear
Subscription boxes. My April Stridebox arrived on Friday. I’ve tried Dr. Price’s Electrolyte Mix already but the other products are new to me. I look forward to trying Nuun Rest and could always use another pair of sunglasses.
Media & Motivation
News. “Equality at the Boston Marathon is Long Overdue“, Women’s Running. This year, the Boston Marathon will have a separate start for the elite men, just as they have for the elite women. There were some complaints about this change on running forums, but I agree with the author that it only makes sense to treat both elite fields the same.
“Once Again, No Participants Were Able to Finish the Barkley Marathons“, Runner’s World. It was entertaining watching the updates come through on Twitter this past weekend. Unfortunately (?), the course won again this year. However, six runners finished the “fun run” (three loops).
Music. “False Alarm“, The Head and The Heart. Spotify thought I would like this song and I’ve been listening to it a lot lately.
(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” ]”I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'” – Muhammad Ali [/dropshadowbox]
The Hansons Marathon Method really put me through the paces this marathon cycle. Literally! But, I executed it and am excited to see what happens at the 2019 Boston Marathon!
Racing Schedule
Next race: 2019 Cherry Blossom 10 Miler on Sunday, April 7th? I had lingering thoughts on whether it makes sense to run a race so close to the Boston Marathon. But, I picked up my bib Friday after work.
(My Racing Schedule)
