2019 Boston Marathon – Week 3

On Christmas Eve, I struggled through an interval workout in Atlanta.  But, I ran a decent marathon pace marathon an hour after returning home on Wednesday.  For my long run, I ran 14 miles easy instead of the 10 scheduled.

Training Schedule
December 23rd – December 29th

Sunday: Easy Run. 6 miles
Monday: Interval Run. 8 x 600m @ 5K-10K pace w/400m recovery jog
Tuesday: Rest or Cross-Train
Wednesday: Tempo Run. 8 miles w/6 miles @ goal marathon pace
Thursday: Easy Run. 7 miles
Friday: Easy Run. 6 miles
Saturday: Long Run. 10 miles

Total: 45 Miles

Notes. Christmas Day was my off day.  I ran my tempo run in the late afternoon, so I didn’t have much recovery before my easy run on Thursday.  I upped the mileage for Saturday’s long run to 14 miles.

Workouts

Interval Run. 8 x 600m @ 5K-10K pace w/400m recovery jog [Log Details]

I stayed at a hotel in downtown Atlanta on Sunday night so I could be close to Piedmont Park for an interval workout on Monday morning.  After messaging a local friend, I decided to run on the Atlanta BeltLine instead.  Initially, I felt too warm in a thermal, jacket, and tights but soon felt comfortable enough.  The “out” was slightly uphill.  After the second repetition, I knew my legs didn’t have the strength for this workout.  I thought, “This is the downside of adding miles to your long runs.”  By the third repetition, I reached an elevated sidewalk leading to parts unknown so I turned around.  I started walking during the recoveries rather than giving up on the workout entirely.

600m paces=7:15, 7:21, 7:48, 7:23, 7:22, 7:05, 7:01, 6:57.  Average=7:17.

Tempo Run. 8 miles w/6 miles @ goal marathon pace [Log Details]

As soon as I got home from Atlanta, I got dressed and headed out for my run at 3:30pm.  I ran the marathon pace mile on the Four Mile Run Trail and then headed north on the Mount Vernon Trail towards National Airport.  Unsure of how well I would run so late in the day, I told myself to stay slower than 8:00 pace during the first three miles.  I told myself, “You can speed up on the way back.”  On the way back, the fourth mile was my fastest but I knew it was faster than marathon pace, so I slowed down a little for the next two miles.  Given the workout was coming off a travel day, it was a good performance.

Marathon pace splits=8:05, 8:15, 8:07, 7:51, 7:59, 7:53.  Average=8:03.

Long Run. 10 miles [Log Details]

The Advanced Marathon schedule in Hanson’s Marathon Method called for 10 miles.  I wanted to run 14 miles but slower than I did the week before.  The weather was so pleasant that I ran in a tank top and shorts!  In the early miles, I reminded myself where the half way point was and it helped me to keep the pace slow.  Running uphill towards the Custis Trail, I ran just faster than 10:00 pace.  I started a Crank Sport e-Gel at the water fountain at Nelson Street thinking I would have a water stop at Roosevelt Island, but that fountain was off.  I wanted to make sure I ran slow enough that I wouldn’t feel wiped the rest of the day.  My stomach felt a little off but I figured it was just dehydration.  When I reached Crystal City, I was happy to dial the pace down even more.  It’ll be interesting to see if the reduced speed leads to a better workout on Monday, or if it’s the mileage slowing me down.

Overall pace=9:15.

Health

Illnesses. On Thursday, I felt unusually tired and was pretty sure that I was coming down with the flu.  I spent Friday and Saturday feeling lousy but nothing developed.

Weight.  Holidays are not the time to watch food.  In fact, I had cupcakes for breakfast on Christmas morning.

Weather

In Atlanta and Washington, DC, the temperature was between 40 and 50 degrees in the morning. For my long run on Saturday, strong sunlight made it feel downright warm!

Routes

Trails.  Atlanta BeltLine.  “The Beltline” is a rail-trail that starts in Midtown Atlanta next to Piedmont Park.  The segment I ran on was made of concrete, which was hard on my joints.  But, there’s a lot of eye-catching art!

Clothing & Gear

Local running stores. Big Peach Running Company.  Walking around downtown Atlanta, I stumbled upon this store.  I bought a pair of Nike Elevate Track Running Shorts and a Nathan StrobeLight LED Clip in case I wanted them for my run the next day.  I didn’t but I was glad local running stores still exist for last minute purchases like these.

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

Media & Motivation

Books.  “Hanson’s Marathon Method,” Luke Humphreys with Keith & Kevin Hanson.  On my flight to Atlanta, I re-read the book that’s serving as the foundation for this training cycle.  I noted that the authors recommend adding mileage to the easy runs rather than the long run, and that easy pace should be one to two minutes slower than goal marathon pace.

Music. “God Rest Ye Merry Gentlemen,” Barenaked Ladies & Sarah McLachlan.  This song is one of my favorite Christmas carols and the tempo is great for running!

(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” ]Fall seven times and stand up eight. –Japanese Proverb[/dropshadowbox]

Racing Schedule

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

(My Racing Schedule.)