2020 Boston Marathon – Week 12

2020 Boston Marathon - Week 12 Banner

On Sunday, I tested my goal marathon pace during a long run and… it was a success!  I switched workouts around to take advantage of the spring-like weather and string together some easy days before the 2020 Reston 10 Miler.

Training Schedule
March 1st – March 7th

Sunday: Long Run. 14 miles, last 3 miles @ goal marathon pace
Monday: Easy Run. 6 miles w/hill bounds
Tuesday: Interval Run. 10 x 3 mins hard uphill, 2 min jog recovery, hard downhill
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: ~54 Miles

Notes.  I extended my long run to almost 16 miles on Sunday.  I also switched Tuesday and Thursday’s workouts.

Workouts

Long Run. 15.6 miles, last 3 miles @ goal marathon pace [Log Details]

The night before, I didn’t sleep until close to midnight.  In the morning, it was chilly but sunny when I started the run.

I carried a 20-ounce Gatorade (Lemon-Lime) with me.  Not long before I reached the Mount Vernon Trail.  I started a Clif Energy Gel (Chocolate) at Humpback Bridge.

Merchant Marine Memorial - 03012020
Merchant Marine Memorial – 03012020

On the hilly Custis Trail, I managed to keep a steady pace.  I stopped at Nelson Street and downed the rest of my Gatorade and then started the marathon-pace miles at Harrison Street.  When I started the goal marathon-pace segment, “Feel This Moment,” played and I thought about cresting Heartbreak Hill and floating through Boston College.  Towards the end of the segment, “Where is the Love?” came on and I thought about Martin Richard.  I felt inspired to run hard again.

And, I didn’t feel tired afterward but then an hour later, I was napping on the couch! My Garmin said I was over-reaching so the workout was probably harder than I realized.

Marathon-pace miles=8:44, 8:41, 8:30. Overall pace=9:29.

Marathon-pace Run. 8 miles @ goal marathon pace [Log Details]

When I woke up, I thought, “I am not wasting this weather on a hill workout,” – it was almost 50 degrees – so I switched Thursday’s workout to today.

After a short warm-up to the Arlington Boulevard Trail, I started the marathon-pace segment across from Fort Myer.  On my way to Rosslyn and the Mount Vernon Trail. I tried to avoid stopping at various intersections but it wasn’t possible.  Once on the trail, though, I maintained a very even pace, which I found very surprising.

Willows on Mount Vernon Trail – 03032020

I exited the trail at Crystal City and snaked my way through Long Bridge Park to make 8 miles total for the route.

The workout was great! I felt almost like my old self again.

Marathon-pace splits=8:34, 8:21, 8:37, 8:37, 841, 8:42, 8:28, 8:33. Average=8:34.

Hill Run. 10 x 3 mins hard uphill, 2 min jog recovery, hard downhill [Log Details]

I switched workouts earlier in the week because of an early morning doctor’s appointment.  Then, I did this hill repeat workout during my lunch break.

I had a light lunch and then went to workout around noon.

I chose the hill by the Air Force Memorial, which is a 4% grade but less trafficked than other nearby hills. I was honked at twice- once by a friendly neighborhood bus driver and then by a co-worker who happened to drive by! I only did 8 sets because I needed to get back to work.

Afterward, I read our LHR Virtual Boston Training Group page and realized I did the workout incorrectly!

Uphill/downhill splits=(1) 8:50/7:54, (2) 9:02/8:07, (3) 9:16/8:07, (4) 9:38/7:54, (5) 9:14/8:21, (6) 8:55/8:21, (7) 9:06/8:21 (8) 9:29/8:07.  Average=9:10/8:09.

Routes

HillsThe United States Air Force Memorial.  On Thursday, I ran my hill repeat workout on the hill leading up to the Air Force Memorial.  Using the Grade Percent Incline Calculator that I discovered a few weeks ago, I estimated it is at 4.4%.  From the base at Joyce Street, Columbia Pike rises about 70′ over 0.3 miles.

Air Force Memorial Hill - 03052020
Air Force Memorial Hill – 03052020

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

Gear

Subscription Boxes.  StrideBox.  My March box arrived on Friday.  Usually, I don’t take much notice of each box’s theme but this one – “If you can be anything… be fast.” – caught my eye.

Stridebox - March 2020
Stridebox – March 2020

This month’s box had a Skout Protein Bar, Gu Energy Chews, Sword Performance Shield Hydration, Gorilly Good Energy Mix, and the Stridebox Essential was a pouch.

(My Guide to Running Gear)

Racing Schedule

Future races.  With the coronavirus disease outbreak sweeping the globe, it has dawned on me that BOTH of my spring marathons could be canceled!  On Friday, the Boston Marathon posted an update about the race and the coronavirus.  They are monitoring the situation closely.  Earlier in the week, the organizers for the London Marathon said much the same.

Next race: 2020 Reston 10 Miler on Sunday, March 8th.  My goal is 1:26:00 (8:35 pace).  I really don’t know what to expect but I’m looking forward to racing again!

(My Racing Schedule)