2021 London Marathon – Week 9
On Sunday, I turned in a sold long run but then had a lackluster speed workout on Tuesday. The humidity was too much for me during my marathon-pace workout on Thursday. I cut the run short and walked home but two strangers reminded me of all the support I have.
Training Schedule
July 11th – July 17th
Sunday: Long Run. 20 miles
Monday: Easy Run. 5 miles + strides
Tuesday: Interval Run. 5 x 800m @ 5K-10K pace w/400m recovery jog
Wednesday: Easy Run. 5 miles
Thursday: Marathon-pace Run. 12 miles w/7 miles @ goal marathon pace
Friday: Easy Run. 6 miles
Saturday: Easy Run. 5 miles
Total: ~60 Miles
Notes. I didn’t do strides on Monday.
Training paces
| Recovery | Easy | Marathon | Threshold | Repetition |
|---|---|---|---|---|
| No faster than 10:15 | 9:45-10:15 | 8:55–9:20 | 8:30-8:55 | 7:30 – 7:40 (5K) |
Workouts
Long Run
When I woke up, going for a long run felt like a bad idea. I didn’t get to bed until 11pm after celebrating a friend’s birthday the night before. Moreover, it was going to be very hot and humid by the end of the run.
D.C.-area forecast: Sticky summeriness returns. Storms possible into midweek. https://t.co/uU3YpCDyt6
— Capital Weather Gang (@capitalweather) July 11, 2021
From home, I made my way to the W&OD Trail and climbed uphill. I stopped briefly in Bluemont Park to use the bathroom, which was unusual this early in a run. After 3 miles, I turned onto the Custis Trail. I opened a Gu Energy Gel as I approached the water fountain at Nelson Street and made sure I finished it before washing it down.
In Rosslyn, I stopped in Gateway Park to use the bathroom again. I don’t think I’ve ever had to use the bathroom twice on a run. I also took a SaltStick chewable to keep my electrolytes up. By the time I reached the Mount Vernon Trail, I checked in with my body and thought everything was feeling good.
The serenity of the Potomac River views were interrupted when I heard a bicyclist behind me yelling. I looked back to see he was trying to get two runners behind me to move further right. When they passed me, I assured them their spacing was fine.
My goal was to reach Gravelly Point in 10:15 pace – the fastest I would attempt for the day – and I achieved that. At National Airport, I ate a Maurten gel at the water fountain and another SaltStick chewable.
My next goal was to 10:30 pace by the time I reached Potomac Yard. I hadn’t noticed the new metro station that was going in and marveled at how much this area has changed over the years.
When I ran down the switchback to the Four Mile Run Trail, I noticed my Garmin was off! I wanted to average 10:45 pace for this final push but I couldn’t tell what my pace really was. Nearing Shirlington, I approached my second runner-bicycling altercation of the day as a bike passed a runner as he was exiting the trail but their dispute seemed to be more amicable.
I made it back home before 11am. By the end of the run, it was well above 80 degrees outside! I had a Gatorade and sprinklers waiting for me when I got home and they both felt marvelous. I had plenty of time to rest, eat, and then head to dog obedience class.
Distance=19.16 miles
Pace=10:44/mile
Interval Run
I got a bit of a late start, leaving the house close to 8:30am, but it didn’t matter because the temperature and humidity didn’t drop much overnight.
D.C.-area forecast: Hot and humid, with increased storm chances this weekend https://t.co/G7oBFHWMsa
— Capital Weather Gang (@capitalweather) July 13, 2021
I climbed up the W&OD Trail to Bluemont Park, which has been where I’ve been doing my speed workouts this summer. The first repetition went off without a hitch but during the second, I encountered trail maintenance at Wilson Boulevard! I “froggered” across the road to keep running hard rather than stopping but my pace suffered. I turned around after recovering from the second repetition. By then, the maintenance was wrapping up but I still had to be careful crossing the road. Despite the detours, I averaged 8:36 for the five repetitions – not particularly speedy. But, I felt good during the cool-down home.
| Distance | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 400m (pace) | 8:17 | 9:07 | 8:24 |
| Set 4 | Set 5 | ||
| 8:41 | 8:32 |
Distance=3.76 miles
Pace=9:44/mile
Marathon-pace Run
Last week, I tried running marathon-pace by heart rate. It was a difficult workout but given that the temperature was already in the low 70s but with 88% humidity when I left the house, I thought it was effective so I decided to do it again.
D.C.-area forecast: Hot through Friday and we add in storms over the weekend https://t.co/bDLz3UaCWh
— Capital Weather Gang (@capitalweather) July 15, 2021
Ran easy over to the Arlington Boulevard Trail and started the marathon-pace section at the top of the hill across from Fort Myer. I cruised down the hill and clocked an 8:37 pace mile into Rosslyn! I put on the brakes and settled into my goal heart rate range once I reached the Mount Vernon Trail. By the time I exited the trail in Crystal City, my heart rate was spiking and despite trying to slow down, it wouldn’t fall. I decided to cut the run short. (At the end of the run, it was close to 80 degrees with over 90% humidity!)
I walked over to the CVS in Pentagon City, feeling fairly disappointed in myself. In the store, a bus driver recognized me! We chatted for a bit about the past year and it reminded me that I’m an inspiration to a lot of people just by being out there running. Closer to home, a shuttle bus driver pulled over, opened his door and asked me if I wanted water! We also exchanged a few words before he drove on. It was another reminder that people who I don’t even know are supporting me.
Distance=6.64 miles
Pace=9:46/mile
Routes
Art. Back in June, I noticed these art pieces in Rosslyn at the end of the Mount Vernon Trail. They were installed by the Business Improvement District and really brighten up the area. I couldn’t find an artist to credit for the work, though.
My Guide to Washington D.C. Area Running Routes
Gear
Stridebox. This month’s theme was “Get Up and Get After It”. I’ve mostly been doing that these days. For fuel, the box contained a Munk Pack Keto Granola Bar, Clif Bar Energy Gel, Movit Energy Gummies, and Laird Superfood Creamer – a nice variety. The gear items were Hustle Clean Body Wipes and a cooling towel.
Media & Motivation
Websites and blogs. “How to Heat-Proof Your Training,” Sweat Science. This article highlights three studies on heat acclimatization – higher sweat rate, lower body temperature, and lower heart rate during exercise. I was most surprised by the studies that showed the benefits of hot baths for raising core temperature and eliciting a sweat response.
Racing Schedule
Runner rankings. Potomac River Running’s Regional Runner Rankings – Winter/Spring 2021. The rankings are back! But, I’m not in them. I haven’t run an in-person race since March 2020!
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).
