December 2016 Training – Week 2
Nasty weather this week! Cold and windy, and then lots of ice on my long run today. It gave me an excuse to only run three days this week. On the bright side, chiropractic therapy seems to be helping my hips. Training for the 2017 Eugene Marathon starts tomorrow!
Training Schedule
December 11th – December 17th
Sunday: 8 miles recovery.
Monday: 8 miles easy.
Tuesday: Interval Run. 2 x 800m @ 10K pace w/full recovery + 6 x 400m @ goal 5K pace.
Wednesday: 6 miles easy + 6 x 10 sec hill sprints.
Thursday: Threshold Run. 4 x 1600m @ goal marathon pace.
Friday: 8 miles easy.
Saturday: Long Run. 14 miles
Mileage Total: ~60 Miles
Adaptations. I had a schedule this week? I felt tired on Sunday, so I decided to sleep in. It was raining Monday morning, so I skipped that workout, as well. I started thinking this was my last chance to slack off before starting another training cycle, so I just did workouts this week.
Goals. I didn’t set any goals this week.
Workout Details
Interval Run. 2 x 800m @ 10K pace w/full recovery + 6 x 400m @ goal 5K pace [Log Details].
Last week, i thought 6 x 400m @ goal 5K pace was a good workout. It was just taxing enough that I struggled a little bit on the last repetition. This week, I added two half mile repetitions @ 10K pace to introduce some longer intervals of hard running.
On my way to Four Mile Trail, which serves as my track, I saw a runner doing sprints up the hill where I also do sprints. I waved or in some other way acknowledged him.
When I reached the trail, I was raring to go for the first repetition! But, my legs and ankles were sore from two days off. “This is why you don’t take days off!” I worked through it, though. The 800s ended at the Trail detour. I stopped, took a picture and then started the 400s.
I felt completely winded during each of the 400m. I was running much harder than I would race a 5K. After each repetition, I forced myself to do a “sprinters jog” during the recoveries when I really wanted to walk.
On my way back home, the guy running the hill was still at it! And, he was running the entire hill, which is over a quarter-mile long, not just a measly 10 seconds! “That’s sick!“, I thought.
I thought this was a good progression into more speed work. It was hard but not impossible.
Split paces=7:06, 7:09, (800m), 6:45, 6:53, 6:48, 6:46, 6:40, 6:56, (400m).
Threshold Run. 4 x 1600m @ goal marathon pace [Log Details].
Last week, I did 8x800m @ goal marathon pace. It was tiring but I managed to finish it. This week, I decided to stretch the repetitions to a mile. I thought it was a big jump, but also knew I need to get used to holding that pace longer.
It was a cold day – about 28 degrees at National Airport. But the winds were fierce – 20+ miles an hour with 30+ mph gusts. So, it felt like 14 degrees!
I started the repetitions in Crystal City and then headed south on the Mount Vernon Trail. I felt strong during the first two repetitions but I couldn’t say that the pace felt like a marathon. It seemed faster.
On the way back, I got slapped around by the wind. I kept telling myself to relax and release the tension in my shoulder and hips. But each time, a few seconds later, a wind gust would hit and I’d tighten my muscles to brace myself against the blow. I was surprised to see my pace was still in goal marathon pace range despite the weather.
I finished the marathon pace miles and the recovery advisor on my Garmin 630 said 3 days!
Splits=7:36, 7:43, 7:50, 7:45. Average=7:44.
Long Run. 16 miles easy [Log Details].
There was an ice storm overnight. Throughout the morning, I peeked out the windows and assessed the conditions. I could see the icicles on the plants outside and knew it was too slippery out to run. I snacked on bagels and frozen waffles to keep my energy levels high for an afternoon run. I finally left the house at 2pm.
I did a warm-up through Crystal City where most of the sidewalks had been salted. When I reached an overpass by National Airport, I almost slipped! Ice! I thought, “My marathon training could end before it begins!” I walked the rest of the bridge.
At Gravelly Point, there were a few people watching the airplanes land. There were a lots of geese along the trail, too. Closer to the Memorial Bridge, one was sitting smack in the middle of the trail!
I hit another patch of ice on a bridge near Roosevelt Island. I stopped my watch – I wanted to get a sense for easy long run pace – and walked. A runner stopped me to give warning that the bridge leading to Rosslyn was icy. It was a nice gesture. And, during the run, several runners did the same.
On the W&OD Trail, I focused on my hip and was relieved it wasn’t terribly painful!
After the run, I was mostly thankful that I finished 15 miles relatively pain-free!
MP+10% segments (3.79 miles) pace=8:20. Overall pace=8:55.
Health
Injuries. I visited the chiropractor twice this week to treat my piriformis. I was elated on Friday to learn I could just visit twice a week going forward! That sounds like progress!
Sleep. I got a nice amount of sleep this week. Particularly, before my workouts on Tuesday and Thursday. Going to bed later seems to be helping.
Weather
The weather was pretty terrible this week. It was cold for Washington, DC – morning temperatures in the 30s and 40s with high winds – all week. It rained on Monday morning, and by the end of the week, an ice storm hit the region.
Racing Schedule
Next race: 2016 Fairfax Four Miler on December 31st! (My Complete Racing Schedule.)
