2019 Cleveland Marathon – Week 1
Recovery from the 2019 Boston Marathon was short. I took two days off, “reverse tapered”, and by the following week, was already training for the for the 2019 Cleveland Marathon! But, sickness knocked me down for a few days.
Training Schedule
April 21st – April 27th
Sunday: Long Run. 14 miles
Monday: Easy Run. 6 miles
Tuesday: Interval Run. 8 miles
Wednesday: Rest or Cross-Train
Thursday: Threshold Run. 10 miles w/8 miles @ goal marathon pace
Friday: Easy Run. 6 miles
Saturday: Easy Run. 6 miles
Total: ~50 Miles
Notes. After the 2019 Boston Marathon last Monday, I took two days off and then “reverse tapered” by running 3 miles easy on Thursday, and then 6 miles easy on Friday and Saturday.
Workouts
Long Run. 15 miles [Log Details].
I was still recovering from the 2019 Boston Marathon, so I wasn’t sure how far I should run. Thinking I had at least two hours in my legs, I settled on a 15 mile route that I like.
From home, I ran three miles through the Pentagon and Crystal City neighborhoods to the Mount Vernon Trail and headed north. Once on the trail, I gave myself permission to stop frequently but was running slightly slower than marathon pace. In fact, approaching Roosevelt Island, I got under 8:00 pace!
In Rosslyn, I made it to the Custis Trail and ran the Lee Highway uphill pretty strongly. During the rolling hills, I slowed down to a 9:00 pace, which was truly easy. At the junction with the W&OD Trail, I took a water break. I lingered long enough to make some teenagers cuddling on a bench decide they should make room for Jesus and separate. I took the final three miles last again – just over 8:00 pace.
Surprisingly, my legs didn’t feel terrible after the run!
Overall pace=8:32.
Threshold Run. 7 miles w/4.5 miles @ goal marathon pace [Log Details].
On Monday afternoon, it dawned on me that my allergies were in fact, a cold. I soldiered into work on Tuesday to avoid rescheduling some meetings but came home early. I spent Wednesday in bed and thought I was finally well enough to run again on Thursday. But, was it too soon to attempt a marathon pace workout?
After a one mile warm-up, I started the marathon pace segment on my way to the Four Mile Run Trail. The first two miles felt easy but by the third, I knew I needed to turn around and bag the workout. So, the answer was “Yes”. It was too soon to attempt a marathon pace workout.
Splits=8:00, 7:55, 7:59, 8:00, 4:13 (8:26 pace). Average=8:01.
Health
Illnesses. Last Friday, I took allergy medication for some congestion. It took a few days before I realized… I was actually sick! (Probably from high-fiving spectators in Brookline at the 2019 Boston Marathon.) I was in a cold medicine induced haze on Monday and Tuesday, but felt better by Thursday.
Injuries. My knees hurt leading into the Boston Marathon but strangely, nothing really hurt after – just some muscle soreness.
Weather
Morning temperatures hovered just below 60 degrees for most of the week and skies were mostly overcast.
Routes
Trails. “W&OD Trail Closure Starts Today, Will Last Until Late 2020“, ArlNow. Starting this week, runners and cyclists using the W&OD Trail through Falls Church, Virginia will be re-routed around Lee Highway. But, it’s for a good reason – construction of a pedestrian bridge that will take users over that major intersection.
Gear
Sunglasses. Goodr Sunglasses. Summer is right around the corner and I need eye protection. I purchased “Whiskey Shots with Satan“, which seemed similar to the free pair I got from a Runner’s World Box, last year . I also bought “Gardening with a Kraken“, which have purple frames. At $25 each, I felt could splurge on two. I’ve worn them with my Aftershokz Trekz Air Wireless Headphones and together, they don’t pinch my ears too much.
Nutrition
Electrolytes. LYTEshow. I received this electrolyte additive in a recent Stridebox. The packet had three rip-packs that contain 3 milliliters of clear liquid that could be added to 32 ounces of fluid. Each serving has 125 mg of sodium, 130 mg of potassium, and 40 mg of magnesium. It has a subtle flavor that probably should be masked by mixing with something other than water.
(My Guide to Running Nutrition)
Media & Motivation
News. “What a Finish! Lawrence Cherono Wins Boston Marathon in Wild Sprint“, Runner’s World. I haven’t watched a replay but it’s mind-boggling to think a 26.2 mile race would come down to a sprint! It’s also hard to imagine the disappointment of losing the race by two seconds.
Music. “I Gotta Feeling“, The Black Eyed Peas. This song is great towards the end of a marathon. Coming off the Newton Hills at the 2019 Boston Marathon, this song gave me a bit of a boost before heading into Brookline.
(My “Songs of the Week” on Spotify)
Motivation.
[dropshadowbox align=”center” effect=”raised” width=”800px” height=”” background_color=”#ffffff” border_width=”4″ border_color=”#ec5614″ rounded_corners=”false” outside_shadow=”false” ]”If you fail to prepare, you’re prepared to fail.” – Mark Spitz [/dropshadowbox]
Now that I’m in a new job and less stressed, I was able to focus on the Boston Marathon this year and had a much better race.
Racing Schedule
Future races. I finally registered for my goal spring marathon – the 2019 Cleveland Marathon! I chose it because the course looked flat.
However, I’ve been warned that it can be warm in Cleveland by mid-May.
Also, while having drinks with friends after the 2019 Boston Marathon, I told one of them that I would do the Comrades Marathon with him…
Next race: 2019 Cleveland Marathon on Sunday, May 19th.
(My Racing Schedule)
