2020 Boston Marathon – Week 10
Sunday’s long run had me feeling like my old self. But then the marathon-pace workout had me doubting my fitness again. I’ve been tapping into my positivity for a few months now and the cracks are beginning to show.
Training Schedule
February 16th – February 22nd
Sunday: Long Run w/Fartlek. 14 miles w/8×3 miles @ goal MP w/2 mins easy
Monday: Easy Run. 6 miles w/hill bounds
Tuesday: Interval Run. 12 x 400m @ goal marathon pace-20 secs w/400m jog recovery
Wednesday: Rest, cross-train, or strength work
Thursday: Marathon-pace Run. 8 miles @ goal marathon pace
Friday: Easy Run. 6 miles
Saturday: Easy Run. 6 miles w/strides
Total: ~50 Miles
Notes. This week, I added two extra miles to my long run. Honestly, I just forgot about doing cross-training on Wednesday because my body has needed the rest.
Workouts
Long Run w/Fartlek. 14 miles w/8×3 miles @ goal MP w/2 mins easy [Log Details]
Our LHR Virtual Boston Training Group Coach added fartleks to our long run probably so we can get used to running hard on tired legs.
D.C.-area forecast: Trending warmer and mostly dry through tomorrow https://t.co/5hOkohGbMd
— Capital Weather Gang (@capitalweather) February 16, 2020
I ran seven miles easy. When I reached the water fountain on the Custis Trail, I drank as much water as my stomach would stand and downed a Maurten Energy Gel thinking maybe I needed something easy to digest. Then, I ate a Crank Sports e-Gel before I started the fartleks on the Mount Vernon Trail.
With two more repetitions to go, I reached the Four Mile Run Trail. When I reached the W&OD Trail for my cool-down, I ran on the other side of the road because I desperately had to use the bathroom but I didn’t want to stop my momentum!
It’s amazing how different I felt by the end of the run.
3-minutes @ goal marathon pace/2-minutes easy splits = (1) 8:46/10:21, (2) 8:34/10:30, (3) 8:14/10:35, (4) 8:31/10:54, (5) 8:34/9:50, (6) 8:29/10:25, (7) 8:35/10:20 (8) 8:26/10:09. Average=8:32/10:23. Overall pace=9:51.
Interval Run. 12 x 400m @ goal marathon pace-20 secs w/400m jog recovery [Log Details]
The day before was Washington’s Birthday federal holiday so I had the day off. This morning capped three nights of at least 8 hours of sleep. Before leaving home, I set my goal for 8:05 to 8:20 pace.
D.C.-area forecast: Cloudy and cool with late-day showers before colder air arrives later this week https://t.co/p8fmGkpbl7
— Capital Weather Gang (@capitalweather) February 18, 2020
I started the workout running east on the Four Mile Run Trail. For the first few sets, I was well under goal. I ran up the Mount Vernon Trail. I turned around on the pedestrian fly-over near National Airport. On the way back, my paces slowed but not by much.
It was the best workout I’ve had in a while so I’m not going to give myself a hard time about it.
400m splits=7:48, 7:45, 8:00, 7:59, 8:09, 7:55, 8:14, 7:54, 8:02, 7:53, 8:02, 8:06. Average=7:59.
Marathon-pace Run. 8 miles @ goal marathon pace [Log Details]
Reviewing the last time I did this workout on the roads, I edited my goal pace range to 8:25 – 8:45 (but accidentally had it at 8:40 for the slow side).
D.C.-area forecast: Cold with a few snowflakes possible late today; milder this weekend https://t.co/bAdvEEsl8n
— Capital Weather Gang (@capitalweather) February 20, 2020
I started my out-and-back on the Four Mile Run Trail a little under goal pace.
At the Mount Vernon Trail, I headed north towards Gravelly Point. Three miles into it, I was shuffling! I told myself I probably just went out too hard and pressed on. For good or for bad, I need to figure out what I can realistically run. I even ran past an exit where I could have taken a short-cut home. I gutted out the final 2 miles.
Trying not to get discouraged but I’ve been tapping into my positivity for a while now.
Marathon-pace segment pace=8:47.
Clothing
Shoes. Brooks Ghost 12. In addition to the Mizuno Wave Sky WaveKnit (which I am enjoying), I purchased these shoes. I’ve worn them twice and am not enjoying the ride. While they are in the cushioned category, I’m finding them a bit flat. Price: $130.
Media & Motivation
News. “Tokyo Marathon Cancels Mass Participation Race Due to Coronavirus“, Runner’s World – When I saw this story, I couldn’t help but think about how devasted I was after the 2012 New York City Marathon was canceled. After that, I swore I would always have secondary training goals during a training cycle.
Racing Schedule
Runner rankings. Potomac River Running’s Regional Runner Rankings – Fall 2019. I haven’t been running well lately, so I was not surprised to see that I wasn’t one of the 19 women in the 45-49-year-old rankings. I ran two events this fall – the 2019 Ragnar Sunset Washington DC and 2019 EX2 Adventures Fall Backyard Burn 10 Mile Race #1: Lake Fairfax.
I also did not make the Best of 2019 Runner Rankings. I consoled myself in the knowledge that I am running an age-group world championship in two months, so there’s that.
Next race: 2020 Reston 10 Miler on Sunday, March 8th. I changed my goal to sub-1:26:00 (8:35 pace).
(My Racing Schedule)
You seem ti have it dialed in pretty well.
We had a nice 40F day here in the Boston area. A great day for our long run, but 18 miles was a little tough on me. I tried pushing on the hills early in the run and it got me in the last six miles or so
40 degrees is lovely winter weather for Boston! Have you all had much snow? We haven’t seen any here in DC.