December 2016 Training – Week 1
It was a great pre-training week! I’m running very well right now. I’m attributing it to the chiropractic treatment because I’m running mostly pain-free these days. But, winter arrived yesterday with sub-freezing temperatures and strong winds.
Training Schedule
December 4th – December 10th
Sunday: 8 miles easy.
Monday: 7.6 miles easy or off.
Tuesday: Interval run. 8 miles w/4x400m @ goal 5K pace.
Wednesday: 7.6 miles easy or off.
Thursday: Tempo run. 8 miles w/8x800m @ goal marathon pace.
Friday: 7.6 miles easy or off.
Saturday: Long run. 13 miles easy.
Mileage Total: ~52 Miles
Adaptations. I scheduled a run every day thinking I might have to take one day off due to my chiropractor appointments interfering with my commute to work. But, I managed to make it home in time to run to work on Monday and Wednesday. On Friday, I decided to do a short run with hill sprints.
Goals. Stretch for 10 minutes before or after runs on non-chiropractic treatment days. Fail! I only managed 5 minutes on some days. But, it’s a good start!
Workout Details
Interval Run. 8 miles w/6x400m @ goal 5K pace. [Log Details]
I was looking forward to this workout. I wanted to perform a little better than I did last week. I lengthen the repetitions to 400m and set my Garmin for 6:35-7:00 pace and headed out the door. I ran a fairly long “warm up” – over 4.5 miles. Like last week, I ran on Four Mile run between Columbia Pike and George Mason Drive. It’s mostly flat – slightly downhill heading east – and long enough to do a quarter-mile with no problems.
I flew during the first repetition. I didn’t mean to run that fast but it came easy to me. And, the downward slope helped. I motored along and focused on good form – pushing off from my back leg and powering through my knees. Over the course of the workout, I passed runners going the opposite direction on the way out, and passed them again on the way back. I thought it must have been annoying to them.
I finished feeling like this was the perfect amount of repetitions since I was tired by the last stretch.
Split paces=6:37, 6:53, 6:35, 6:43, 6:32, 6:51. Average=6:42.
Tempo run. 8 miles w/8x800m @ goal marathon pace. [Log Details]
I scanned The Science of Running and it seemed to suggest 800m @ tempo pace is a good workout for early speed endurance training. I set my Garmin for goal marathon pace, which is 7:25-7:40 – sub 3:20 again. I ran a 2 mile warm up to the Four Mile Run Trail but this time, I headed towards Shirlington.
My legs felt super springy for the first repetition. My recovery segment didn’t end after a minute and I realized I set it for 1 mile instead of 1 minute. I hit the lap button and started the next set.
Just short of finishing the second repetition, I hit the trail detour. I turned around, realizing that my out-and-back for eight repetitions would end up short.
The workout felt pretty easy, which was exactly what I wanted until the 6th repetition. Suddenly, I found it harder to stay under 7:40 pace. But, it only took a little more effort to get there. I thought about quitting after the 7th repetition. “This shouldn’t feel hard,” I thought. But, I didn’t want to start quitting workouts before my training cycle even began.
Back home, I stretched for about 5 minutes before showering and heading out to work.
Split paces=7:39, 7:33, 7:39, 7:36, 7:35, 7:36, 7:40, 7:28. Average=7:36.
Long Run. 13 miles easy. [Long Details]
Last week, I thought 14 miles was a little too long. I thought about cutting back to 12 miles but… I did the same route from last week instead. I had a late start out the door from working on my infographic for the Eugene Marathon. (It’s going to be great!) I also fussed about what to wear. It was cold – low 30 degrees – but the sun was out and so I knew it would feel warmer during the run.
I felt pretty slog-ey during the first 3 or 4 miles. I was listening to Jillian Michaels podcasts, at times I was laughing out loud, so I didn’t think much about pace. About 4 miles in, on the Custis Trail, I felt better.
I stopped a few times on the upper section of the Mount Vernon Trail to take pictures.
After a stop near the Memorial Bridge, I noticed my right hip was extremely painful when I started running again. “I can’t believe my pain switched sides!” The view along the MVT was beautiful and I could truly appreciate it now that the wind was at my back.
When I reached Crystal City, I stopped at the water fountain off the trail but it had been turned off. I continued on. I thought I was running easy but my pace was still strong.
I felt great about this run since last week, I thought it 2 hours was too much for me.
Overall pace=8:33.
Health
Injuries. I saw my chiropractor on Monday, Wednesday, and Friday. After Wednesday’s session, there were a few minutes of discomfort but it was almost pain-free! The pain returned the next day but I’m hopeful permanent relief is coming.
Sleep. I’m still battling insomnia. Based on recommendations from friends, I tried melatonin this week. It helped me fall asleep, but my problem is sleeping through the night. One thing that seems to help in that regard is going to bed later.
Weather
Temperatures were in the low 40s early in the week. On Friday, temperatures dropped below freezing and the high winds meant it felt like low 20s. The sun was shining on Saturday’s long run, but I saw frost on the Potomac River.
Racing Schedule
Next race: 2016 Fairfax Four Miler on December 31st. (My Complete Racing Schedule.)
