2020 Boston Marathon – Week 10

2020 Boston Marathon - Week 10 Banner
2020 Boston Marathon – Week 10 Banner

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

Overcast Skies over Rosslyn - 02162020
Overcast Skies over Rosslyn – 02162020

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.

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.

 

Potomac River - 02162020
Potomac River – 02162020

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.

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).

I started my out-and-back on the  Four Mile Run Trail a little under goal pace.

Four Mile Run Trail - 02202020
Four Mile Run Trail – 02202020

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.

Brooks Ghost 12
Brooks Ghost 12

(My Guide to Running Clothes)

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)