2021 London Marathon – Week 14
With 14 weeks of training in my legs, my motivation started to fade a bit this week but I still got my workouts in. I kept my regular schedule, running long on Sunday, intervals on Tuesday, and medium on Thursday. On Friday afternoon, I did my easy run downtown for a change.
Training Schedule
August 15th – August 21st
Sunday: Long Run. 18 miles
Monday: 5 miles + strides
Tuesday: Interval Run. 9 x 600m @ 5K-10K pace w/400m recovery jog
Wednesday: Easy Run. 5 miles
Thursday: Marathon-pace Run. 12 miles w/8 miles @ goal marathon pace
Friday: Easy Run. 6 miles
Saturday: Easy Run. 5 miles
Total: ~60 Miles
Notes. I was feeling good on Wednesday and ran 6 miles for my easy run. On Thursday, my medium run was 14 miles! It was pouring rain on Friday morning so I ran 5 miles during my lunch hour instead of 6 miles. It allowed me to run by the monuments, though.
Training paces
| Recovery | Easy | Marathon | Threshold | Repetition |
|---|---|---|---|---|
| No faster than 10:15 | 9:45-10:15 | 8:55–9:20 | 8:30-8:55 | 7:40 – 7:50 (5K) |
Workouts
Long Run
I didn’t sleep well the night before as thunderstorms rolled through the area overnight. I left the house late – just after 8 am – but the temperature was still in the low 70s.
D.C.-area forecast: Mostly cloudy and not as hot today, with a few showers possible https://t.co/Y3HWH19IT5
— Capital Weather Gang (@capitalweather) August 15, 2021
I started the run listening to a music podcast that I like and after a mile of easy running, cut over to the Four Mile Run Trail. The podcast was so engaging that the miles went by quickly. On the Mount Vernon Trail, I saw a runner who looked very strong. I remembered looking like that and wondered if those days were behind me. But, a quarter-mile later, I saw her on the side of the trail catching her breath. She passed me when I stopped for water near National Airport but she was doubled-over again at Gravelly Point. I felt good about how old age teaches you to pace yourself. I was very tired myselft but I also knew that this wasn’t a standard marathon cycle. If it was, I would be starting a taper by now, Instead, I still had a month of training ahead of me.
Approaching Roosevelt Island, there was a bicyclist down on the Trollheim Bridge. There were a lot of people asking if he was okay and it took a little while to get past him. I ate a few Honey Stinger Energy Chews (Caffeinated Cherry Cola) and then pressed on.
At the top of the Lee Highway climb on the Custis Trail, there was another accident! I wasn’t sure what was going on – possibly cyclist going too fast with so many people out on the trails.
On the W&OD Trail, I tried to run faster. I got down to 9:30 pace, which wasn’t bad.
Back home, I rushed to shower and headed off to the last day of obedience class for our dog.
Distance=18.08 miles
Pace=9:52/mile
Interval Run
I left the house late – not for any particular reason, I just had a hard time getting out the door. This late in the training cycle, my motivation is starting to fade. Unfortunately, it was already 75 degrees outside when I headed over to the track.
The last time I did 600m repeats was during Week 11 when I did seven sets and averaged 7:35 pace. This time, I would try nine sets.
D.C.-area forecast: Muggy, cloudy, and occasionally stormy conditions continue https://t.co/EsfTCAD2Py
— Capital Weather Gang (@capitalweather) August 17, 2021
When I arrived at Wakefield High School Track, just a dozen or so people were using it. I turned on the Today’s Top Hits playlist on Spotify for motivation.
The workout went well. There were a few times when I thought I might have cut the interval short but each hard session was a lap-and-a-half. I found myself skipping through a lot of songs that I was listening to. I was shocked by the language – a sure sign that I’m officially An Old. During the 7th repetition, the high school band came onto the center-field to practice. For the 8th repetition, I clapped my hands to get myself pumped up. By the last repetition, I noticed it was just me and the high school band. Being the last one on the track was a sure sign of a good workout! The 600m segments averaged 7:43 pace, though, which was “slow”.
| Distance | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 600m (pace) | 7:24 | 7:22 | 7:34 | 8:05 |
| Set 5 | Set 6 | Set 7 | Set 8 | Set 9 |
| 7:33 | 7:34 | 7:49 | 8:07 | 7:59 |
Distance=5.70 miles
Pace=9:47/mile
Medium Run
Last week, I had a great marathon-pace run but didn’t put in the mileage that I wanted. If I could log 12.5 miles, I’d be on schedule for 60 miles this week but I thought I should try for 14.
It was 76 degrees outside so I took a SaltStick Fastchew for electrolytes and the rest of the Honey Stinger Energy Chews from Sunday. I headed out the door at 7 am.
D.C.-area forecast: Very warm and humid with storm chances into the weekend https://t.co/VL9u5FBT3E
— Capital Weather Gang (@capitalweather) August 19, 2021
From home, I made my way to Crystal City, listening to a music-related podcast. I didn’t think I was going particularly fast but when I looked down at my Garmin, I saw that I was averaging 9:00 pace!
On the Mount Vernon Trail, it was a beautiful day and I enjoyed the views of the Potomac River.
Next, I climbed the Custis Trail. I expected my pace to dropped considerably but it held pretty steadily. Usually, I run this segment well above 11:00 pace but today I was just over 10:00 pace. I exited the trail at George Mason Drive, a fairly busy north-south thoroughfare in Arlington County. The route took me to the scene of my fall earlier in the year. This day, in particular, running so well, I felt proud of how far I’d come since then.
By then, I wasn’t running as fast but it was still a strong effort considering the rolling hills.
Distance=14.47 miles
Pace=9:32/mile
Cross-training
Strides. On Monday, I did strides at Thomas Jefferson Community Center and saw workers setting up the Arlington County Fair.
Health
Injuries. Chondromalacia (“Runner’s Knee”). At some point this week, I noticed my left knee hurt. It doesn’t hurt when I run but going up and down stairs has become a bit painful. Years ago, I was told it was chondromalacia. Strength training helped at that time but it’s been ages since I’ve been to the gym.
Chaffing. My skin was rubbed so raw on my long run that I didn’t think I could run the next day. I slathered myself in Body Glide and petroleum jelly hoping it would help.
Routes
Sights. Community Banana Stand. A few weeks ago, I saw a tweet about free bananas in Crystal City. On Thursday, I ran by and saw it was there! It’s right across from the connector to the Mount Vernon Trail, so I’m sure a lot of runners and bicyclists will take advantage of their generosity. (Apparently, this is an Amazon-related thing.)
There is always money in the banana stand. Free bananas daily across from the Crystal City Waterpark in @NationalLanding. pic.twitter.com/t3GQ5wc4sZ
— Judd Lumberjack (@JuddLumberjack) July 27, 2021
My Guide to Washington D.C. Area Running Routes
Gear
Body Wipes. Hustle Clean Body Wipe. My skin was rubbed raw so after my shower, I used one to wipe down further. It’s a good wipe for a light to medium sweat-inducing workouts but I would want a larger one if I was using it as a shower substitute. Price: $9.99
Racing Schedule
Future races. 2021 London Marathon. On Tuesday, I got the anticipated email about the race going forward. I have until August 30th to complete my entry. In the meanwhile, there’s been a healthy discussion on the Wanda Age Group World Championship Facebook pace about a) whether the race should allow deferrals for all participants – not just those who can’t travel to the UK, and b) whether this can truly be called a championship race when participation will be limited. I wish they would allow deferrals – this will likely be my only chance to run the London Marathon. I also think it is legitimately a championship. For those two reasons, I still want to run the race.
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 South Lakes 10K on Sunday, August 29th. Goal is sub-52:00 (8:20 pace).
