Fall of 2020 – Week 1
The start of a new training cycle is always so exciting! I was able to stick to the schedule as planned and completed 50 miles total. By Saturday, every muscle in my body hurt! And, I despite telling myself I had closure, I felt the slight sting of missing out watching running friends complete their Boston Marathon Virtual Experience.
Training Schedule
September 6th – September 12th
Sunday: Long Run. 12 miles
Monday: Easy Run. 4 miles + Strides
Tuesday: Interval Run. 8 x 400m @ 5K-10K pace w/400m recovery jog (AM) + Weight training (PM)
Wednesday: Easy Run. 6 miles
Thursday: Medium Run. 10 miles (AM) + Weight training (PM)
Friday: Easy Run. 4 miles (AM) + Bike commuting (AM & PM)
Saturday: Easy Run. 6 miles
Total: ~50 Miles
Notes. It was the first week of my training cycle and I was able to stick to the schedule as planned.
Workouts
Long Run
The start of a new training cycle is so exciting! And, the weather was beautiful.
Sunshine and blue skies all around the DMV on this Sunday before Labor Day. Let us know how you’re enjoying the warm but not-too-humid air?
— Capital Weather Gang (@capitalweather) September 6, 2020
From my apartment building in the south side of Arlington County, Virginia, I made my way to the Arlington Boulevard Trail, which goes downhill to Rosslyn.
By then, a quarter of the run was complete and I was happy with 9:16 pace.
From there, I headed west and uphill on the Custis Trail. It starts with a three-quarter mile steep climb along Lee Highway. Along the way, I heard some grunting behind me. At the crest of the hill, two bikers passed me and I managed to say, “Good job”. Finishing the biggest challenge of the run, my spirit was buoyant. A mile later, I encountered a water fountain but I was feeling so good that I just kept running.
When I reached the W&OD Trail, I headed east and downhill. After all the uphill running, my overall pace was at 9:46. On my way to the Four Mile Run Trail, I made up words to “Despacito” patiently waiting for the one line that’s in English..
By the end of the run, it was a very warm 75 degrees but I ran strong the entire way.
Distance=11.47 miles
Pace=9:40/mile
Interval Run
For my first attempt at speed work this training cycle, I debated doing “long” intervals – repetitions over 800m – but settled on shorter ones so I could get some good leg turnover.
The temperature was warm but breezy.
D.C. area forecast: Warmer and more humid, with shower/storm chances coming into the picture Wednesday https://t.co/L3eup6TAX0
— Capital Weather Gang (@capitalweather) September 8, 2020
I ran a warm-up to the Wakefield High School Track. There were a few people but no organized groups as there had been in August. During my last workout on the track this summer, I was distracted by other runners on the track. Today, I focused on my own workout and ignored everything else. I wanted 4 miles total, so I did 4 x 200m w/200m recoveries after the 400m intervals.
I was satisfied that my paces were consistent but at the same time, frustrated that they weren’t budging faster.
| Set 1 | Set 2 | Set 3 | Set 4 | |
|---|---|---|---|---|
| 400m (Time) | 2:00 | 1:57 | 1:56 | 1:56 |
| Set 5 | Set 6 | Set 7 | Set 8 | |
| 1:58 | 1:56 | 1:57 | 1:58 |
Distance=2.99 miles
Pace=9:20/mile
Medium Run
I was a little behind on my weekly mileage goal so I set out to run a little further than I really wanted.
Rain moved in yesterday afternoon and the air was still damp.
D.C.-area forecast: Tropical downpours today could produce areas of flooding https://t.co/OMEl0LIOM2
— Capital Weather Gang (@capitalweather) September 10, 2020
From home, I ran through the Clarendon neighborhood to reach the Custis Trail. I stopped at the water fountain at Nelson Street and check my pace – 10:00 overall. I continued along, slowing for climbs up the series of short hill before meeting the W&OD Trail. Soon, I was at Bluemont Park and allowed myself to take a little break.
Rested and knowing I only had three miles to go, I sped down the remainder of the W&OD Trail but slowed on the uphill home.
Overall, I was beyond pleased that I could do two “long” runs during my first week of this training cycle.
Distance=9.98 miles
Pace=9:59/mile
Cross-training
Weight Training. It’s time to start hitting the gym again! Now that I’m teleworking most days, I thought I could squeeze it in during my lunchbreak on Tuesdays and Thursdays.
Knowing I didn’t need to work my legs particularly hard, I created a plan for lifting twice a week. On both days, I’ll work arms, legs, and abs. Then, I’ll add shoulder or back exercises on alternating days.
Bicycling. On Friday, I bike-commuted to work again. It was September 11th and I passed by The Pentagon as the remembrance ceremony occurred. When I started the 14th Street Bridge, I greeted the father and son duo who put small American flags on the railing each year.
At the end of the day, I made a few observations about bike-commuting:
- One advantage of bike-commuting over run-commuting is that I can comfortably carry large items that I may need during the day in a backpack.
- I need to bring snacks into the office with me because going in and out of the building is a bit more inconvenient in COVID-times because I have to scan my badge when I enter and leave for contact tracing.
- I also need to bring a dry outfit for the return trip home. That evening, I had to change back into wet clothes!
Routes
Construction. Noise Walls on Interstate 66. The sound barrier between I-66 and the Westover neighborhood in Arlington is near complete! With one panel remaining, I thought it was the perfect representation of “closure” and how I needed to put my decision not to run the virtual 2020 Boston Marathon behind me.
My Guide to Washington D.C. Area Running Routes
Gear
StrideBox. The September box, themed “Looking back, moving forward” arrived! For gear, it had Blue Lizard Active Sunscreen, Art of Sport Body Wash, and Klitch Deodorizers. On the nutrition side, it contained a Powerbar Energize Original, Parlett Nutrition Whey Protein, and Rip Van Wafels Minis. I’m most looking forward to using the body wash and trying the mini wafels.
Media & Motivation
Podcasts. “Episode 279 – Justin Grunewald”, Ali On The Run. I listened to this episode during my run on September 11th. I expected it to be sad because I anticipated most of the discussion would be about the death of his wife, Gabe Grunewald. But, it was also positive. Because he reminds listeners throughout the interview that she was hopeful.
Racing Schedule
Runner rankings. RunWashington’s DMV Distance Derby. I didn’t run any segments this week. My best times remain:
- Teddy Roosevelt Island – 1.4 miles. 10:08 (7:38 pace) on May 12, 2020
- Custis Climb – Key Bridge to Glebe – 3.1 miles. 26:10 (8:55 pace) on May 21, 2020
Next race: ?
My Racing Schedule
