2021 London Marathon – Week 7
It was my birthday week! When I return to racing, I will be in a new age group and in the GRANDmaster category. There was near record-breaking heat this week but I still ran well. In fact, I turned in my first sub-10:00 pace long run of the training cycle.
Training Schedule
June 27th – July 3rd
Sunday: Long Run. 16 miles
Monday: Easy Run. 5 miles
Tuesday: Interval Run. 8 x 400m @ 5K-10K pace w/400m recovery jog
Wednesday: Easy Run. 5 miles
Thursday: Medium Run. 11 miles
Friday: Easy Run. 6 miles
Saturday: Easy Run. 5 miles
Total: ~53 Miles
Training paces
| Recovery | Easy | Marathon | Threshold | Repetition |
|---|---|---|---|---|
| No faster than 10:15 | 9:45-10:45 | 8:55–9:20 | 8:30-8:55 | 7:35 – 7:45 (5K) |
Workouts
Long Run
The night before, my boyfriend and I went to his adult piano recital. It was inspiring but also strange socializing with strangers again. We were responsible, though, and left early enough so I could get a good night’s sleep before my long run.
It was also the first day of obedience class for my dog, Meraz, so I needed to finish my run in time to make it across town by noon.
D.C.-area forecast: Ramping up the heat and humidity through midweek https://t.co/AcDbfzw29g
— Capital Weather Gang (@capitalweather) June 27, 2021
From home, I went through Crystal City to reach the Mount Vernon Trail. A pedestrian stopped me for directions to National Airport. I really had to think because it’s not easy to find if you’re not familiar with the trail.
I wanted to start working in some “quality” into my long runs so I pressed the pace a little harder than usual. I ran just over 9:00 pace for the next 4 miles. At one point, I passed a group of women running together. They seemed to be having so much fun that I felt a pang of jealousy. Maybe it would be fun to run with people again sometime.
To avoid an energy crash, I ate half a Skratch Energy Bar and a SaltStick Chewable on my way to Roosevelt Island. I washed it all down with water at the fountain.
I stopped in the bathroom at Gateway Park in Rosslyn. I was surprised to encounter a man washing his shirt in the sink! Perhaps I should have left but I minded my own business and used the facilities.
I slowed down to 10:30 pace on the rolling hills of the Custis Trail. At the end of it, I had a fly-by with some running friends on their bikes! I zoomed past the water fountain at the junction with the W&OD Trail, but stopped in Bluemont Park to put water on my head. By then, the temperature had topped 80 degrees but I still managed 9:30 pace for the next 4-mile segment. I did a very slow cool-down home, though, and cooled down in my back yard sprinklers.
Distance=16.25 miles
Pace=9:49/mile
Interval Run
It was going to be a hot one but thankfully, I was doing 400m repeats – short bursts of speed.
D.C.-area forecast: Very hot into Wednesday before a stormy late week and cooler temperatures https://t.co/peLrn4OwWA
— Capital Weather Gang (@capitalweather) June 29, 2021
After a 2-mile warm-up on the W&OD Trail, I started the workout near the Bluemont Park playground. I felt great early on – running the first two repetitions at 7:45 pace even though the terrain was slightly uphill! I did a third repetition before turning around and allowing my legs to take advantage of the downhill. In all, the repetitions averaged 7:35 pace.
| Distance | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 400m (pace) | 7:44 | 7:46 | 7:41 | 7:31 |
| Set 5 | Set 6 | Set 7 | Set 8 | Set 9 |
| 7:35 | 7:35 | 7:18 | 7:37 | 7:24 |
Distance=3.84 miles
Pace=9:08/mile
Medium Run
It was my birthday! In years past, I would throw a party for myself or take a trip but coming out of the COVID-19 pandemic this year, I was just grateful for being alive and healthy.
I took the day off from work but it was already high 70s when I woke up so I couldn’t sleep in. And, I decided to aim for distance rather than speed for this run.
D.C.-area forecast: Heavy rain threat this afternoon and tonight, but it’ll dry out this weekend https://t.co/nFBFBIcvGm
— Capital Weather Gang (@capitalweather) July 1, 2021
I was already in a fairly good mood but as I headed out of my neighborhood, a woman stopped me to say how good I looked! I wasn’t sad about turning older but it was still good to hear.
Before leaving the house, I created a birthday playlist on Spotify of songs that reminded me of specific points in my life – mostly the earlier years. I found myself belting out Xanadu while cruising down the Arlington Boulevard Trail. I headed up the Custis Trail and slowed down but my overall pace was still around 10:00/mile. Perhaps trying to prove that I hadn’t gotten slow with age, I sped up again on the W&OD Trail and got down to 9:30 pace.
Later that day, I had a celebratory lunch at Le Diplomat. We toasted with champagne and then feasted on oysters and cheese followed by a salad nicoise. The skies opened up as we were about to leave so we lingered at the bar. As we hopped into our Uber, my boyfriend’s children called to wish me a happy birthday. In all, it was a wonderful day!
Distance=11.24 miles
Pace=9:51/mile
Cross-training
Strides. Just my usual drills at Thomas Jefferson Park on Monday this week.
Health
Injury. On Wednesday, I was walking barefoot in the yard and got stung on my big toe by a hornet! The next day, a blister developed and caused some discomfort when I ran.
Weight. My weight has been hovering just under 135 pounds but dropped to near 130 this week. I was tempted to be happy about it but guessed it was a sign that I was dehydrated.
Media & Motivation
News. “Emily Sisson Wins Women’s 10,000 Meters at U.S. Olympic Trials“, Runner’s World. I watched the replay of this event on Sunday and it was an amazing performance by Emily Sisson especially given the heat! Seeing the expressions on the incredible runner’s she lapped really brought home how tough the conditions were and how amazing her performance was.
Racing Schedule
Future races. “U.K. Expected to Allow In Vaccinated Travelers without Quarantine“. This article was posted in the Wanda Age Group World Championship Facebook Group and while it doesn’t mention a specific date, it gave me hope that the London Marathon will actually happen.
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).
