2021 Boston Marathon – Week 2
This was my first full week of training since deciding not to run the London Marathon and focusing on the Boston Marathon instead. I was fairly aggressive and ran a 16 mile long run on Sunday, 1000m repeats on Tuesday, concluding with a 14-mile medium run on Thursday.
Training Schedule
September 12th – September 18th
Sunday: Long Run. 16 miles
Monday: Easy Run. 5 miles + strides
Tuesday: Interval Run. 5 x 1000m @ 5K-10K pace w/400m recovery jog
Wednesday: Easy Run. 5 mile
Thursday: Medium Run. 13 miles
Friday: Easy Run. 6 miles
Saturday: Easy Run. 5 miles
Total: ~58 Miles
Training paces
| Recovery | Easy | Marathon | Threshold | Repetition |
|---|---|---|---|---|
| No faster than 10:45 | 9:45-10:45 | 8:55–9:20 | 8:30-8:55 | 7:30 – 7:40 (5K) |
Workouts
Long Run
It’s been a long time since I’ve done a long run! I thought 16 miles would be a safe distance to cover – a good 2+ hour run but nowhere near the 20+ miles that I would have been doing if I was still training for the London Marathon.
The temperature was a pleasant 66 degrees but it would be much warmer by the time I finished.
D.C.-area forecast: Summer heat and humidity may last much of the week ahead https://t.co/8awJpvqOeO
— Capital Weather Gang (@capitalweather) September 12, 2021
Apprehensively, I ran through Crystal City taking note of how hard I was breathing and how my legs felt. I had been averaging just under 10:00 pace by the time I reached the Mount Vernon Trail. I had just made the decision not to run the London Marathon the day before so I decided to listen to the playlist I created for the race one last time.
During a rest stop at Roosevelt Island, I started a Maurten Gel 100 Caf 100. My pace had dropped to the mid-9:30 range before I hit the rolling hills of the Custis Trail. At the Nelson Street water fountain, I finally finished the gel and hoped the caffeine would help my legs conquer the final two steep hills ahead. When I reached the W&OD Trail, I tried to get my pace down to 9:20. To my surprise, I averaged 9:06 pace for those last two miles!
Overall, I was happy with how I paced the run and more importantly, that I finished it!
Distance=16.10 miles
Pace=10:01/mile
Interval Run
With a week of consistent running in my legs, I felt confident going into this workout even though I knew it would be tough. I wanted to do 8 miles for the day so I programmed my Garmin for six repetitions.
Summer wasn’t quite done with us yet and the temperature was in the mid-70s and humid.
D.C.-area forecast: Two more days of 90-degree heat, with storm chances returning midweek https://t.co/zPMc9Lxi0n
— Capital Weather Gang (@capitalweather) September 14, 2021
I have a hard time running long intervals on the track, so I headed to the trail instead. I ran my warm-up to Bluemont Park and started the repetitions on the small, flat stretch of Four Mile Run Trail but soon joined the W&OD Trail. I finished the first repetition just as the terrain was turning uphill. I carried a handheld water bottle with me but stopped for water at the Custis Trail because it was so warm. I turned around in Falls Church and lost concentration during the fourth repetition thinking about the workday ahead and had to run hard to make up the time. The final sets went smoothly, though.
In the end, I was pleasantly surprised by how consistent the repetitions were!
| Distance | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1000m (pace) | 8:20 | 8:17 | 8:13 |
| Set 4 | Set 5 | Set 6 | |
| 8:15 | 8:14 | 8:16 |
Distance=5.22 miles
Pace=9:13/mile
Medium Run
Work has been busy this week and I needed to get up early so I could log into telework and review three different research assignments before noon! I spent an hour working on them and then left the house at 7 a.m., carrying both my work and personal iPhones with me.
D.C.-area forecast: Scattered downpours today and Friday before drying out this weekend https://t.co/L1IqqoYBPS
— Capital Weather Gang (@capitalweather) September 16, 2021
I jogged through neighborhood streets until I reached the Arlington Boulevard Trail. I hadn’t planned on this being a hard run buy when I cruised into Rosslyn at 9:18 pace, I thought maybe I should see how long I could keep this effort going. I ran south on the Mount Vernon Trail trying to keep my pace as close to 9:00 as I could, stopping a couple of times for pictures or to check my work phone.
I also took a water break at the fountain near National Airport and checked my work phone again.
My pace was strong until I hit the Four Mile Run Trail. Suddenly, my legs felt heavy and I started clicking off 10-minute miles instead of 9. I gave myself another break at the W&OD Trail but unfortunately, that fountain was out of commission. I was tempted to check on work again but decided not to. This is supposed to be my time! The final two miles home were a struggle but I did them.
How could I be disappointed, though? This was a strong effort after a hard week.
Distance=14.00 miles
Pace=9:37/mile
Cross-training
Strides. This week, I did my usual strides on the field at Thomas Jefferson Community Center.
Health
Illnesses. COVID-19. Other than general fatigue, I seem to have fully recovered from COVID. Having recently turned 50 years old, I was scheduled for a routine physical next week but after calling my doctor, she suggested I wait because the tests might be “off”.
Nutrition
Energy gel. Maurten Gel 100 Caf 100. Generally, I like Maurten gel. The taste appeals to my palate and it agrees with my stomach, so I was glad to see if was going to be the on-course gel for the Boston Marathon. But, I was not a fan of the taste of the caffeine version. Each gel as 100 calories, 25 grams of carbohydrate, 22 micrograms of sodium, and 100 micrograms of caffeine.
Media & Motivation
Podcasts. “Episode 333: Jenny Simpson,” I’ll Have Another. Simpson is one of those elite runners who I’d heard of but didn’t know much about so I really enjoyed this interview – specifically her honesty about her competitiveness, recent disappointments, and how she learned to be happy for other people.
News. “Nell Rojas Wins Cherry Blossom, U.S. 10 Mile Title,” RunWashington. On the heals of listening to Jenny Simpson’s interview on the I’ll Have Another Podcast, I was interested to see how she did. What a close finish!
Racing Schedule
Future races. 2021 Boston Marathon. Bibs came out! Due to the reduced field, it was my second lowest bib number ever. This year, there won’t be waves and corrals. Instead, runners will have a bus time and self-start in Hopkinton.
Runner rankings. RunWashington’s DMV Distance Derby. My best times are:
- Teddy Roosevelt Island (1.4 miles): 10:08 (7:38 pace) on May 12, 2020.
- Custis Climb – Key Bridge to Glebe (3.1 miles): 25:47 (8:47 pace) on October 6, 2020.
- Hains Point (2.5 miles): 20:37 (8:13 pace) on November 26, 2020.
Next race: 2021 Boston Marathon on Monday, October 11th. Goal is 3:54:59 (8:59 pace).
