2022 Erie Marathon – Week 7
Training Schedule
June 19th – June 25th
Sunday: Long Run. 14 miles
Monday: Rest or cross-training
Tuesday: Lactate-threshold Run. 10 miles w/5 miles @ 15K to half marathon race pace
Wednesday: Recovery Run. 5 miles
Thursday: Medium-long Run. 12 miles
Friday: Recovery Run, 5 miles
Saturday: General Aerobic Run + Speed. 7 miles w/8 x 100m strides
Total: ~53 Miles
Notes. This week starts the next training block – lactate threshold. I had a cold on Sunday and couldn’t do my long run. I needed extra recovery after the lactate-threshold run, and took an off day on Wednesday. On Saturday, I ran easy rather than pushing myself to general aerobic pace.
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
Lactate Threshold Run
After a weekend spent sick in bed, I felt well enough to run again. I stayed with the schedule and set out to run 5 miles at threshold pace. It was about 70 degrees when I started the workout at 6:47 am – a bit of a late start. (We hired a dog walker for Tuesdays and Wednesdays, so I didn’t have the added pressure of having to take our dog Meraz out for exercise.)
D.C.-area forecast: Dry air retreats, and humidity drips back into area https://t.co/ZVrgWughxA
— Capital Weather Gang (@capitalweather) June 21, 2022
I ran two easy miles through the neighborhood as a warm-up at 9:30 pace – fast, but the route I took was mostly downhill. I started at an unusual location, but if I mapped the course out correctly, the course would be five continuous miles.
I ran for about a half-mile before reaching Four Mile Run Trail. The trail was closed ahead due to work on a spur of Glebe Road. I took the slight detour. My Garmin showed 8:44 pace and I was able to maintain that pace for the second mile, as well.
Three miles in on the Mount Vernon Trail near the airport, a co-worker, rode by. We exchanged a few words, and he kept going. My pace dropped a bit from the extra effort it took to talk. Leaving the trail and heading towards Crystal City, my pace dropped to 8:52. In the final few meters, in Long Bridge Park, I felt my lungs would burst from my chest, so I slowed to a shuffle. My last split was 9:26.
I jogged a painfully slow pace home – at times as slow as 12:00 pace – and ultimately made it in time for work. My time was a little disappointing, but considering I’d been sick, I probably shouldn’t have attempted this workout.
Distance=5.00 miles
Pace=8:53/mile
Medium-long Run
I had a 9 am training class yesterday and didn’t get this medium-long run in before I had to start working. Unfortunately, I woke up tired and didn’t want to do the run today either. But, I got a parking pass for work, which meant going forward, I could drive in and have some extra time in the morning. (Commuting by public transportation is about 45 minutes, driving is about 30.)
D.C.-area forecast: Sunnier today and warmer through the weekend https://t.co/bYmG4exWrQ
— Capital Weather Gang (@capitalweather) June 24, 2022
I wanted to listen to podcasts but my preferred player (PlayerFM) wasn’t working well so I listened to music instead. It put me in a much better mood.
From home, I ran to the middle school and crossed the pedestrian bridge to Arlington Boulevard Trail. I didn’t feel completely energized yet so I kept the pace slow in these early miles.
During the early miles, I felt my life was together for the first time in a while – a job that isn’t stressing me out, a comfortable home, a great partner, and most importantly, a parking pass! Will I even need to run-commute anymore?
My pace remained strong running up the Custis Trail – just above 10:00. I chose and 11 miles because I thought I wouldn’t feel up for 12. But, mid-way through the run, I kept going. Cruising dow the W&OD Trail, my pace was down to 9:00! The run was a great example of how easing into a run can have great rewards.
Distance=11.76 miles
Pace=9:42/mile
Health
Illnesses. I spent Sunday in bed, feeling horrible about missing my long run. But, I felt better by Monday and was ready to start training again on Tuesday.
Routes
Trails. Four Mile Run Trail. A construction project on West Glebe Road led to a short section of the trail being closed. Thankfully, an adjacent sidewalk to the trail made the detour distance negligible.
My Guide to Washington DC Area Running Routes
Racing Schedule
Future races. This week, I started thinking about lodging in Erie, Pennsylvania. If I want to stay near the park, I’ll want to go with an AirBnB as most hotels are either downtown or near the Splash Lagoon water park.
Next race: Anacostia Parkrun #150 on Saturday, July 30th. Goal is sub-24:00 (7:42 pace).
