2022 Erie Marathon – Week 5
Training Schedule
June 5th – June 11th
Sunday: Long Run. 16 miles
Monday: Rest or cross-train
Tuesday: Lactate Threshold Run. 9 miles w/5 miles @ 15K to half marathon race pace
Wednesday: Easy Run. 7 miles
Thursday: Medium-long Run. 12 miles
Friday: Easy Run. 6 miles
Saturday: Easy Run. 5 miles
Total: ~55 Miles
Notes. The Pfitz “Up to 55” and “55 to 70” plans had vastly different mileage for this week – 44 and 63 miles, respectively. I split the difference between the long runs and went for 16 miles. Both plans included a lactate threshold run on Tuesday, so I kept that workout intact. The higher mileage plan had two medium-long runs during the week. I kept one and made the other a longer easy run.
On Thursday, I found a website with a calendar tool that allowed me to see all the workouts based on a Sunday week start. It really helped me plan the workouts.
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
I spent the morning planning out a 16-mile route. I also downloaded an audiobook on leadership. I would be starting a new job on Monday and wanted to spend some time thinking about my new role during the run.
It was a pleasant 65 degrees when I left the house at 7 am, so I didn’t want to carry a hand-held water bottle. But I did bring some Gu Energy Gels with me.
D.C.-area forecast: A delightfully warm end to the weekend; not bad Monday either https://t.co/gLqvS9AKo9
— Capital Weather Gang (@capitalweather) June 5, 2022
From home, I ran four miles through Pentagon and Crystal cities until I reached the Mount Vernon Trail. I averaged about 9:45 pace for the four-mile trip. From there, I headed north. towards Rosslyn. It was a beautiful day and I felt great, so the time went by quickly. I averaged a steady 10:00 pace for those four miles.
After a quick water break at Roosevelt Island, I started the climb up the Custis Trail. The pace range that I’d set on my Garmin indicated I was going fast. When I looked down, I saw it was at 10:25!
Running down the W&OD Trail, I tried to push the pace by catching a runner ahead of me. My pace dropped to the 9:20s, and I closed but couldn’t catch her before I decided to stop at the final water fountain before Columbia Pike.
Over the last seven days, I’d run 6.66 miles! I was ready for a rest day.
Distance=16.03 miles
Pace=10:06/mile
Lactate Threshold Run
Stupidly, I agreed to meet a co-worker for coffee at 9 am, which didn’t give me much time for a morning run. I contemplated doing a run-commute but thought I could probably squeeze the run in before work if I left the house before 6:30 am. Thankfully, I was starting a dog-walking service today so I didn’t have the added pressure of worrying about the dog!
D.C.-area forecast: Clouds build with showers and storms tonight into Wednesday https://t.co/KiXvDKWy43
— Capital Weather Gang (@capitalweather) June 7, 2022
I ran a short, two-mile warm-up to the base of the Air Force Memorial, where I started the threshold-pace segment. I was trying to run uninterrupted through Pentagon and Crystal cities, but I managed to time all but one road crossing perfectly. My pace was about 8:20 when I reached the Mount Vernon Trail.
Three miles in, I reached the Four Mile Run Trail. I passed two runners who were struggling, but I felt great! About a quarter mile later, I started feeling tired and had no power left for the final mile.
I ran/walked home on the W&OD Trail, I managed to leave the house by 8:15 am. and successfully met my co-worker for coffee later that morning.
Distance=5.00 miles
Pace=8:25/mile
Medium-long Run
Starting a new job meant it was a stressful work-week. I woke up feeling tired and unprepared for a 12-mile run. I scurried around the house and managed to leave by 6:30 am. I got about a quarter-mile down the road before realizing I had forgotten my work iPhone. Frustrated, I circled back home and re-started the run.
D.C.-area forecast: Warm sunshine returns today, but Saturday showers likely https://t.co/4vAxQyehKf
— Capital Weather Gang (@capitalweather) June 9, 2022
I put on a podcast to lighten my mood and ran a mile down to the W&OD Trail. Instead of continuing along the Four Mile Run Trail, I ran south along Glebe Road to get additional mileage. I was running a steady 9:30 to 9:40 pace.
On Mount Vernon Trail, my solitude was interrupted by a runner who asked if the fountain by National Airport was working. We shared a few words, and then I used to break to switch podcasts. I noticed my clothes were soaked with sweat, meaning it was warmer than I realized.
Crossing the 14th Street Bridge, the runner from the water fountain passed me on a bike! I guess he decided it was too hot to continue running.
By the time I arrived downtown, I wasn’t feeling well. And when I reached the base of Capitol Hill, I finally stopped and walked the remainder of the way. (The temperature had reached 78 degrees with a dewpoint of 68.)
There are runs you remember when you’re on the start line for the marathon – when you went above and beyond to get a run in. This was one of those runs. I really didn’t want to do it and it wasn’t easy, but I got it done.
Distance=12.00 miles
Pace=9:51/mile
Gear
Body wipes. Epic Wipes. When I arrived at my office on Thursday, I didn’t have time for a shower. Usually, I keep a stash of these wipes, which are fantastic, in my office but I seemed to have run out. I purchased more this week. I have the large size is big enough for a good post-run wipe-down, but because it’s summer and I will be extra sweaty, I purchased the extra large this time. Price: $24.99
Media & Motivation
Websites and Blogs. Alex Hutchinson. “Your Watch Doesn’t Know How Much Recovery You Need,” Outside Magazine – Sweat Science. As someone who has felt deflated when her Garmin says she isn’t recovered enough to run her scheduled workout, this was a great read. In the end, no one knows how to calculate how hard a workout (or series of workouts) was.
Podcasts. “Episode 525: Catching Up with Kara Goucher,” Ali on the Run. Like last week, this episode was another fun conversation between the host and an elite runner. I had seen social media posts about her Runner’s Dystonia diagnosis, so it was interesting to hear a bit more about it, although she didn’t go in-depth. But the best part was the possibility of a podcast with Des Linden!
My Guide to Media & Motivation
Racing Schedule
Next race: Anacostia Parkrun #150 on Saturday, July 30th. Goal is sub-24:00 (7:42 pace).
