2019 Boston Marathon – Week 2

This week, there were two “something of substance” workouts in my training schedule.  On Monday, I ran a tiring but gratifying interval workout.  Yesterday, I completed a long run that was speedier than usual and but felt comfortable!

Training Schedule
December 16th – December 22nd

Sunday: Easy Run. 6 miles.
Monday: Interval Run. 12 x 400m @ 5K-10K pace w/400m recovery jog.
Tuesday: Rest or Cross-Train.
Wednesday: Easy Run. 6 miles.
Thursday: Easy Run. 6 miles.
Friday: Easy Run. 6 miles.
Saturday: Long Run. 8 miles.

Mileage Total: ~41 Miles

Notes.  The Hansons Marathon Method “Advanced Plan” introduced speed work this week and I really wanted to run that workout well.  For the long run, I increased the plan’s 8 mile distance to 12.

Workouts

Interval Run. 12 x 400m @ 5K-10K pace w/400m recovery jog [Log Details]

Flooding concerns on the Four Mile Run Trail led me to do this workout as an out-and-back on the W&OD Trail even though the “out” would be uphill.

I didn’t go into the workout with any specific pace in mind but thought the first few repetitions were “slow”.  But, I didn’t want to run harder until the turn-around – 12 sets of intervals is a lot!  I let my legs turn over on the downhill and finished feeling satisfied.

Looking at the Daniels Running Formula VDOT tables after the workout, based on my 2018 New York City Marathon time, 5K pace for me is around 7:08 pace so I actually paced the intervals well.

400m repetitions=1:51, 1:55, 1:51, 1:55, 1:54, 1:58, 1:46, 1:42, 1:42, 1:41, 1:41, 1:43. Average=1:48 or 7:12 pace.

Long Run. 12 miles [Log Details].

Before heading out, I re-read the section in Hansons Marathon Method on the long run.

[dropshadowbox align=”center” effect=”raised” width=”800px” height=”” background_color=”#ffffff” border_width=”4″ border_color=”#f4d83f” rounded_corners=”false” outside_shadow=”false” ]”While 16 miles is the suggested maximum run, we are more concerned with determining your long run based on your weekly total mileage and your pace for that long run.”[/dropshadowbox]

I decided to run 12 miles, which would keep me in the 30% of weekly mileage range for the week, and keep an “easy to moderate” pace.  The temperature was around 50 degrees but with wind chill, it felt like the 30s.  Still, I opted for shorts, a tank top, and arm warmers.

The run was pretty uneventful.  I kept the pace around 8:20 for the first four miles – fast, but the route was mostly downhill.  On the Custis Trail, the rolling hills ate up some time but not as much as usual because my legs felt great!  I thought, “Maybe the lower mileage is working.”

Based on this workout, I thought a sub-3:30 marathon – something around 8:00 pace – might be a reasonable goal for Boston.

Overall pace=8:37.

Health

Sleep.  I slept pretty well except for Wednesday night after the Pace the Nation happy hour when I didn’t get home until close to 11pm.

Weight.  My weight dropped below 130 pounds, which was surprising because I’m running less

Weather

The morning temperature was consistently between 35 and 40 degrees until Friday when it hit 60!  It was very windy for Saturday’s long run- gusts were over 30 miles per hour.

Racing Schedule

Next race: 2018 Fairfax Four Miler on December 31st.

(My Racing Schedule.)

Clothing & Gear

Tracksmith Harrier Long-Sleeve.  I’ve heard great things about this brand and finally purchased a shirt two weeks ago.  I’ve worn it a couple of times and it’s a really nice shirt.  The wool is very soft against the skin and wicks away sweat fairly well.  My only complaint is that I like a tighter fit around the waist.  Price: $78.

(My Guide to Running Clothes and My Guide to Running Gear)

Media & Motivation

Podcasts.  “Episode 662: Verna Volker,” Diz Runs.  Having recently listened to a podcast about indigenous running cultures and researching “Tarzan” Brown for my Guide to the Boston Marathon, I was attracted to this discussion about under-representation of minorities in running-related popular media.

“The Night We Met,” Lord Huron.  Spotify included this song on a daily playlist this week.  I didn’t realize how dark it was on my run but I’ve listened to it dozens of times since. .

(My “Songs of the Week” on Spotify.)

[dropshadowbox align=”center” effect=”raised” width=”800px” height=”” background_color=”#ffffff” border_width=”4″ border_color=”#f4d83f” rounded_corners=”false” outside_shadow=”false” ]There are no shortcuts to any place worth going. – Beverly Sills[/dropshadowbox]