2022 Erie Marathon – Week 12
Training Schedule
July 24th – July 30th
Sunday: Easy Run. 5 miles
Monday: Rest or cross-train
Tuesday: VO2Max Run. 9 miles w/5×600 m @ 5K race pace; jog 50 to 90%
interval time between
Wednesday: Medium-long Run. 14 miles
Thursday: Recovery Run + speed. 6 miles + 6×100 strides
Friday: Easy Run. 5 miles
Saturday: Anacostia Parkrun #150
Total: ~42 Miles
Notes. This week was supposed to be a high mileage one, but a trip to Bethany Beach and high heat squashed that expectation. Instead, this would be a lower mileage week than usual because I didn’t manage to run 14 miles on Wednesday and two easy days before my first “tune-up” race on Saturday.
Training paces
| Recovery | Long | General Aerobic | Marathon | Threshold | 5K |
|---|---|---|---|---|---|
| No faster than 10:25 | 9:55-10:10 | 9:10-9:45 | 8:40-8:55 | 7:55-8:10 | 7:30-7:40 |
Workouts
VO2Max Run
My boyfriend and I had a great weekend at the beach. Because I had already done my long run on Friday, I ran easy this Sunday. I overslept on Monday and couldn’t do a workout, so this run got pushed to Tuesday instead.
I woke up at 4 am and spent an hour doom-scrolling through Twitter before getting up. It was already 75 degrees outside when I left the house.
D.C.-area forecast: Less heat, more clouds, and occasional showers and storms https://t.co/JELqh1WXlT
— Capital Weather Gang (@capitalweather) July 26, 2022
I ran a 4.8-mile route to Wakefield High School Track for a warm-up, keeping my pace around 10:30. Once there, I didn’t waste any time before starting the workout.
My last VO2Max workout didn’t go so great, so I took the first repetition a little easy this time. I also walked a bit during the recoveries to make sure I was ready for the next one. On the final set, I went out as hard as I could and was pleasantly surprised that I wasn’t exhausted at the end. I finished the day with a 1.8-mile jog home. It was a better track workout than my last one, and I started feeling confident about my 5K race coming up on Saturday.
| Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
|---|---|---|---|---|
| 7:45 | 7:37 | 7:34 | 7:33 | 7:27 |
Distance=2.89 miles
Pace=9:19/mile
Medium-long Run
Getting ready for the run, I felt almost paralyzed by all the choices I needed to make: how many miles? Run from home or commute? It didn’t seem particularly warm outside – 76 degrees – but if I commuted, it might be over 80 by the time I reached work. I decided to do a variation of what I did last week – a combination of running outside and on the treadmill, starting with an out-and-back on the W&OD Trail.
D.C.-area forecast: Warmer and more humid today as shower and storm chances continue https://t.co/YTmSzw5FUx
— Capital Weather Gang (@capitalweather) July 27, 2022
Running outbound, I got to where I typically turn around for my 8-miler. I had been running 9:50 pace, which is fast – westbound on this trail is uphill. After the turnaround, my pace was closing in on 9:00! Because I was running so well, I decided to keep going on the trail rather than retreating to the treadmill. At one point, a woman on the trail pulled alongside of me and asked how I liked my sports bra. I gave a quick synopsis and she took off. My the time I got to the water foundtain at the W&OD Trail trailhead, the heat caught up with me and my pace started slowing down. I also realized I wouldn’t have time to do the scheduled 14 miles. Still, it was a pretty good run.
Distance=12.00 miles
Pace=9:33/mile
Parkrun Anacostia #150
At 7:30 am, I started getting ready for the race. My running clothes were wet in the washer, but I found a bra and shorts in the closet. I gathered everything I would need post-race – a water bottle and a towel for the seats in my new car. I also created a playlist.
Parkruns start at 9 am, so I was worried about the heat and direct sun. I checked the weather – 76 degrees with a 67 dewpoint. I should figure at least a 3% adjustment or 15 seconds/mile. Starting at 8:00 pace would be good.
I gave the dog a short walk and left the house at 8 am.
D.C.-area forecast: Pleasant today, then a slow warm up into next week https://t.co/ZdqDRn3YAm
— Capital Weather Gang (@capitalweather) July 30, 2022
Driving to the race site, I thought about my first marathon – the National Marathon. How this spot was around Mile 20. Oh, the confidence I had back then!
I found a place to park and then jogged to the starting line. I exchanged a few words with the crew and then walked around taking pictures.
My pace was fast going out of the gate. I gradually slowed down. Once I found a comfortable pace, I set my mind on catching the runner ahead of me – a man in a Halo shirt. My first split was 7:56, which I knew was fast. Soon after the first mile, I passed him, but the next runner was so far ahead that I didn’t think I could catch him.
The wind was blowing strong, but I fought through it until the turnaround when I guessed it would be lighter. But, I was disappointed to feel it still blowing in my face on the way back. How was that possible?!
My second split was 8:02, which I thought was an improvement. In the last mile, I had a comical moment when a man checked out a woman going in the opposite direction, and veered into my path. Closing on the finish line, a kid who had been walking started sprinting in the final quarter-mile. He beat me but not by much. My last mile split was 8:16.
It’s an excellent flat course. I could see the trail being a little crowded on a busier day.
After the race, I talked to a woman for a little while and then jogged to my car.
Distance=3.12 miles
Pace=8:03/mile
Clothing
Sports Bras. Lululemon Energy Bra. It doesn’t seem that the Brooks Juno sports bra is ever coming back. In my years long search for a replacement, this bra is my new favorite. It’s a reasonable price for a high-impact support bra in larger sizes. My biggest problem with it is that it doesn’t wick water (i.e., sweat) very well. Price: $58.
Media & Motivation
Future races. I (finally) spent some time looking at the race course and working on my playlist.
I studied the race course and divided it into four sections:
- the first 3 miles out,
- the first loop around the park – about 6 miles,
- the 7 miles out and back to the start,
- the second loop, and
- the final stretch home.
I may change the songs’ order and switch out a few, but I have a good start.
Racing Schedule
Next race: Anacostia Parkrun #152 on Saturday, August 13th. Goal is sub-24:00 (7:42 pace).
