2019 Boston Marathon – Week 6
Due to snow and ice on the ground from the “snurlough“, I ran my interval and marathon-pace workouts on the treadmill. On Saturday, my motivation for running in the cold was low but I ran 14 miles outside.
Training Schedule
January 13th – January 19th
Sunday: Easy Run. 6 miles
Monday: Interval Run. 4 x 1200m @ 5K-10K pace w/400m recovery jog
Tuesday: Rest or Cross-Train
Wednesday: Tempo Run. 9 miles w/7 miles @ goal marathon pace
Thursday: Easy Run. 6 miles
Friday: Easy Run. 8 miles
Saturday: Easy Run. 10 miles
Total: ~47 Miles
Notes. My off day was Sunday because I was out of town for “fauxnar”. I increased Saturday’s long run to 14 miles.
Workouts
Interval Run. 4 x 1200m @ 5K-10K pace w/400m recovery jog [Log Details].
I returned home at around 10am on Monday. There was still a lot of snow on the sidewalks, so I prepared to run on the treadmill at the gym. Because I couldn’t depend on the pace, I programmed my Garmin for repeats of 7:35, roughly the pace I kept during my other speed workouts, followed by 3:15 of easy running.
For the first two repetitions, I set the treadmill at the 7.0 setting. It felt a little easy but my heart rate was what it has been for other interval workouts. For the second and third repetitions, I kept the setting in the 7.2 to 7.4 range, which felt moderately hard.
That evening, I realized that the workout was actually for 1200m, not 1600m!
7:35 repetition distances (by Garmin)=0:89, 0:90, 0:88, 0:87. (Interestingly, my Garmin logged a shorter distance for the final two repetitions even though the treadmill was at a higher setting.) Average pace=8:34.
Tempo Run. 9 miles w/7 miles @ goal marathon pace [Log Details].
For this treadmill run, I checked my heart rate for the 2018 New York City Marathon and set the range in my Garmin for 150 to 178. But, I wanted it to average around 164. In order to stay in that range, I kept the treadmill setting between 6.8 (8:49) and 7.2 (8:20). Given that was the same range I ran my intervals on Monday, I knew that workout had been too easy. It was my third straight day on the treadmill and I was a little sick of the view out the window.
I was disappointed to think 8:20 pace might be marathon pace for me but remembered I couldn’t put much credence in a treadmill run.
56:00 distance (by Garmin)=6.68. Average pace=8:23.
Medium Run. 14 miles [Log Details].
The plan called for 10 miles but I’ve been adding about four miles to the scheduled long runs. I ran the same route that I did in Week 3. It was a little cold – around 40 degrees – and I procrastinated going out in the elements. After a three-and-a-half mile climb through neighborhood streets, I picked up the pace to 8:40 when I reached the Custis Trail. At the Nelson Street water fountain, I drank some water because I felt hungry but didn’t take in any fluids or food for the rest of the run. There was quite a bit of watery snow on the wooden bridge under the Roosevelt Bridge and I twisted my right ankle a bit.
I was still able to hold 8:40 pace late in the run but when I got to Crystal City, I finally slowed down to 9:00. After the run, my legs felt tired but not spent.
Overall pace=8:40.
Health
Sleep. Thanks to a late night soak in a hot tub during “fauxnar“, I slept like a baby on Saturday night. Back home, my sleep returned to normal.
Weight. I’m at the lowest weight I’ve been in a while – around 127 pounds.
Weather
Snow from the “snurlough” (a play on “snow” and “furlough”), stopped on Sunday. Temperatures stayed around freezing through Wednesday though so I thought the roads could still be icy. It warmed to about 40 degrees by Saturday.
Routes
Hazards. Thanks to local governments and volunteers, many of the rail-trails in the area were cleared of snow after last weekend’s storm.
Snow-clearing update: Crews currently working the east side of the trail, with one blower having cleared Falls Church east to MM 0, and another Smiths Switch Rd in Ashburn east to Reston. The east-most blower is now headed west to meet up with the blower passing through Reston. pic.twitter.com/z2eoiCwU5t
— The W&OD Trail (@WODTrail) January 14, 2019
The trail is now clear of snow from the 14th St Bridge through LBJ Memorial Grove. Thanks to the 10 people who spent five hours shoveling. Be wary of black ice as temperatures drop tonight @BikeArlington and @WalkArlington and ScootArlington. pic.twitter.com/qKZuKETFfn
— Friends of the Mount Vernon Trail (@MtVernonFriends) January 14, 2019
Trails. Unfortunately, the lapse of funding for most of the federal government has led to some trail closures. For example, Roosevelt Island (which has led to the indefinite cancellation of the ParkRun there.)
Clothing
Shorts. Nike Elevate Track Running Shorts. I bought these shorts in Atlanta but didn’t wear them until recently. The fabric was forgiving and I liked the 3” inseam. And, it has a roomy back pocket. However, the band was a little loose so I needed to use the ties. I also thought the cut was a little short in the back and the side split a bit high. Overall, it’s a good short but not a favorite. Price: $40.
Media & Motivation
Music. “Thunderclouds,” LSD – Labrinth, Sia, and Diplo. I listened to this song on repeat for 55 minutes on Tuesday, which is a sure sign that I like it. And there is the refrain, “You put the running into run.”
(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” ]”Hold yourself responsible for a higher standard than anyone else expects of you. Never excuse yourself.” – Henry Ward Beecher[/dropshadowbox]
Despite snow and ice on the ground, the treadmill kept my marathon training on track.
Racing Schedule
Future races. I was able to claim my guaranteed entry to the 2019 New York City Marathon this week!
Next race: 2019 Rock n Roll DC Half Marathon on Saturday, March 9th.
(My Racing Schedule)
