2022 Erie Marathon – Week 16
Training Schedule
August 21st – August 27th
Sunday: Long Run. 20 miles
Monday: Rest or cross-train
Tuesday: Recovery + speed. 7 mi w/ 8 x 100 m strides
Wednesday: Recovery Run. 6 miles
Thursday: Medium-long Run. 12 miles
Friday: Recovery + speed. 5 miles w/ 6 x 100 m strides
Saturday: Recovery Run. 5 miles
Total: ~55 Miles
Notes. After Sunday’s long run, I entered taper town!
Both the “55 to 70” miles/week and “Up to 55” plans had a 20-mile long run on Sunday. From there, the plans diverged. The most significant difference was that the easier plan had a VO2Max workout, and the other didn’t. Instead, the harder plan had a 12-mile mid-week run, which I kept. I left Friday and Saturday as recovery days in advance of the 2022 South Lakes 10K the following Sunday.
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
Long Run
The night before, we arrived home from our vacation in Maine at around 10:30 pm. After unpacking, giving the dog some attention, and relaxing, I went to bed at around 11:30 pm. I felt terrible the following morning and unsure about finishing 20 miles. I took an Ibuprofen before starting the run and hoped for the best.
The temperature was in the low 70s.
Not even a mile into the run, I reached W&OD Trail and headed east. I still felt terrible, and my pace was close to 11:00, but I told myself just to see how far I could go.
I felt better when I arrived at the Four Mile Run Trail, and my pace was down to 10:30. I turned north on the Mount Vernon Trail feeling better about being able to at least finish the run.
As I contemplated the next challenge – the very steep Custis Trail – I considered alternative routes. But after a week of running up mountains in Maine, maybe I could handle those hills. Suddenly, it dawned on me that I could turn around after 10 miles! I reached that distance in Rosslyn. At Gateway Park, I went into the bathrooms. A man was in the women’s room, but that’s not unusual. I walked into one of the stalls and the biggest roach I’d ever seen scurried between my feet! Any urge that I had to use the restroom left me.
Back on the Mount Vernon Trail, the run home was a breeze.
Most of the way home, I could keep my pace in the 10:20 range. And there was a funny moment when I passed a walker, and he called me “Columbia Pike” – the main street in my neighborhood. I ran it so often that he recognized me.
Distance=20.03 miles
Pace=10:29/mile
Medium Run
Being in taper town and having a race this coming weekend meant I only had two hard workouts for the week. Unfortunately, the weather hadn’t cooled down by much, and it was 70 degrees at 7:00 am when I started this run.
I ran through Pentagon City and Crystal City (now National Landing) to reach the Mount Vernon Trail. My legs felt fresh, and my pace was under 9:00! I headed south on that trail, stopping for water near National Airport. On the Four Mile Run Trail, my pace rose to just over 9:00. I slowed a little after the detour, but it wasn’t until I hit the W&OD Trail, and felt the full heat of the suns rays that my legs gave up and my pace rose over 10:00. I ran through neighborhood streets until my Garmin showed exactly 12 miles. It was a strong run overall, but I wondered if I’d expended too much energy before Sunday’s race.
Distance=12.00 miles
Pace=9:23/mile
Routes
Trails. Four Mile Run Trail. The county is building an access point to the Four Mile Run Trail from the eastern side of Route 1. Currently, runners and cyclists on that side of this busy intersection must cross to the west and then double-back. This is a welcomed shortcut and will make navigating this area more accessible.
My Guide to Washington DC Area Running Routes
Media & Motivation
Podcasts. “Episode 286: 12 Tips for First-Time Marathoners,” Running Rogue. Even though the 2022 Erie Marathon wouldn’t be my first marathon, I’m approaching it new, so I thought this would be worth a listen. Although I disagreed with one or two points (for example, I think attempting a negative split depends on the course), overall, the advice was solid.
My Guide to Media & Motivation
Racing Schedule
Future races. Army Ten Miler. I received emails notifying me that the Army Ten Miler was re-opening, so I registered! My last Army Ten Miler was not great, so I’m looking forward to creating a new memory. The race will be on Sunday, October 9th.
Next race: 2022 South Lakes 10K on Sunday, August 28th. Goal is sub-50:00 (8:01 pace).
