2019 New York City Marathon – Week 11

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2019 NYCM - Week 11 Infographic

I entered a tricky stage in my training where I should start tapering for the New York City Marathon, but I still need to maintain high mileage for the Brazos Bend 50 Miler.  This week, the ultra-marathon won and I skipped my mid-week speed workout in favor of a medium run.

Training Schedule
October 13th – October 19th

Sunday: Medium-long Run. 10-12 miles
Monday:  Off
Tuesday: Lactate Threshold Run. 12 miles w/6 x 1,000m mile @ 5K race pace
Wednesday:  Medium-long Run. 14 miles
Thursday: Easy Run. 5-6 miles
Friday: Easy Run. 5-6 miles
Saturday: Long Run. 24 miles

Total: 70-74 miles.

Notes. I was off work on Monday for Columbus Day and fought the urge to run.  Instead, I enjoyed a rare day completely off!  On Tuesday, I was too tired to run any quality but still ran 12 miles.

View of the Lincoln Memorial from the Mount Vernon Trail - 10152019
View of the Lincoln Memorial from the Mount Vernon Trail – 10152019

Workouts

Medium-long Run. 11 miles [Log Details].

After a 22 miler the day before, I really didn’t want to run this morning!  But, I ran down to Crystal City just in time to see the lead male in the Army Ten Miler.  Sure enough, about two miles into the run, I felt fine.  But, I kept my pace in the 9:45 range throught the run.  I used the road closures as an opportunity to explore other routes to the Mount Vernon Trail.  From that trail, I headed over to the Four Mile Run Trail and  took the switchback up to Potomac Avenue and down to Potomac Yard Park.  On the way back up the Mount Vernon Trail, I took the spur to National Airport just see what that was all about.  It was a fun day of exploring!

Why Not Sign in Crystal City - 10132019
Why Not Sign in Crystal City – 10132019

Running through Crystal City again, hoards of Army Ten Miler finishers made their way back home.

Overall pace=9:45.

Medium-long Run. 14 miles [Log Details].

On Tuesday night, I went out to watch the Washington Nationals baseball team earn a spot in the World Series!

Waking up late the next day, I ran my medium run as my commute.  The temperature was 60 degrees but the skies were overcast, so the conditions were good for a strong run

From home, I ran down to the W&OD Trail. Usually, I would take Four Mile Run but on this day, I took the connector in Shirlington over to Park Fairfax and ran to Glebe Road.  Then  I headed south to Alexandria and finally reached the Mount Vernon Trail.  I listened to two different podcasts along the way and just cruised up the lightly-trafficked trail.  I stopped at the water fountain near the Lincoln Memorial and the cold water felt delicious!  Rejuvenated, I got down to 8:30 pace on the south end of the National Mall!  Just as I arrive at work, the weather turned rainy.


Overall pace=9:17.

Long Run. 25 miles [Log Details].

It was the coldest morning in months.

I decided to run the same route as I did during Week 5 of my training for the 2018 San Diego 50 Miler.

I was in a great mood and started out listening to music.  Tackling the hills first, I went up the W&OD Trail and continued to the Custis Trail.  I fought the urge to speed up and hovered around 9:30 pace.  At Nelson Street, I switched to podcasts and opened a packet of Haribo Goldbears to snack on.  I left the Custis at Spout Run Parkway and headed to the Chain Bridge via Military Road. I topped off my handheld with Tailwind Endurance Fuel on the way and noticed some things floating in the liquid.  Mold?  “It’ll be fine,” I thought.  After crossing the bridge, I ran down the Chesapeake & Ohio Canal Towpath.

Fletchers Boathouse - 10192019
Fletchers Boathouse – 10192019

I returned to the scene of my near collapse a few weeks ago and on this day, I felt great!

Exiting Washington, DC, I crossed the Key Bridge and hooked up with the Mount Vernon Trail.  At Roosevelt Island, I took at water break and switched back to music.  Over the next few miles, I averaged sub-9:00 pace.

View from Humpback Bridge on the Mount Vernon Trail - 10192019
View from Humpback Bridge on the Mount Vernon Trail – 10192019

On the Four Mile Run Trail, a friend of mine and his son passed me on their bikes and we stopped to catch up!  By the time I made it back to the W&OD Trail I was ready for my cool-down.

Overall pace=9:17.

Routes

Parks. “County To Host Meeting on Changes to Bluemont Park and Four Mile Run Trail,” ArlNow.  The article and the county’s website for the project are short on details on the impact of the trail but because it abuts the tennis courts my guess is there might be a detour.

(My Guide to Washington D.C. Area Running Routes)

Media & Motivation

News.  More history made over the weekend!

Podcasts. “Episode 510: Ed Caesar and That 1:59,” Marathon Talk.  The author of, “Two Hours: The Quest to Run the Impossible Marathon” pointed out “[i]t’s not as if the guys 5 years ago weren’t wearing shoes.” But, he follows by saying everyone should be able to buy them.  The hosts also talked about Brigid Kosgei’s world record.

Racing Schedule

Runner rankings.  Potomac River Running’s Regional Runner Rankings – Summer 2019.  There were only 16 women in the 45-49 year old rankings and I was not one of them!  I only ran two races this summer – 2019 Maryland Half Marathon back in early June and 2019 Firecracker 5K.

Next race: 2019 New York City Marathon on Sunday, November 3rd.

(My Racing Schedule)

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