Fall of 2020 – Week 5
After five weeks of hard training, this was a cut-back week. I dropped my mileage from the week before by 30% but kept up the intensity. Sara Hall‘s finish at the 2020 London Marathon provided inspiration during Sunday’s run! And, I attempted to improve one of my RunWashington’s DMV Distance Derby times.
Training Schedule
October 4th – October 10th
Sunday: Medium Run. 10 miles
Monday: Easy Run. 5 miles + strides
Tuesday: Interval Run. RunWashington Strava Challenge – Custis Climb (AM) + Weight training (PM)
Wednesday: Easy Run. 4 miles
Thursday: Medium Run. 10 miles (AM) + Weight training (PM)
Friday: Off (AM) + Bike commuting (AM & PM)
Saturday: Easy Run. 4 miles
Total: ~42 Miles
Notes. I dropped my mileage by 30% but ran those miles slightly faster. On Friday, I had my first off day in four weeks!
Workouts
Long Run
Finally – a cut-back week! I decided to run a shorter long run but try to finish it faster than usual.
D.C.-area forecast: Several fine fall days ahead; trending warmer into midweek https://t.co/D43AWByZY3
— Capital Weather Gang (@capitalweather) October 4, 2020
From home, I ran to the Clarendon neighborhood and continued north to the Custis Trail. I thought about the clip I’d just seen of Sara Hall‘s finish at the 2020 London Marathon and how she never gave up. I got excited about running the race next year at the inaugural Wanda Age Group World Championship and played my nascent 2021 London Marathon playlist on Spotify.
It was cool enough that even though I was working hard, sweat wasn’t pouring off the brim of my visor. I drank water at Nelson Street and the W&OD Trail but glided past the one in Bluemont Park. I sped down Four Mile Run Trail.
There was a homeless woman sleeping in the middle of the sidewalk on the uphill home. I looked at make sure her chest was moving up and down, and felt terrible stepping around her.
I was extremely happy with the time. I felt like I had a good workout but I wasn’t spent. My body is starting to feel like it used to.
Distance=10.00 miles
Pace=9:14/mile
Interval Run
After five weeks of hard training, this was a cut-back week. I dropped my mileage from the week before by 30% but kept up the intensity. Sara Hall’s finish at the 2020 London Marathon provided inspiration during Sunday’s run! And, I attempted to improve one of my RunWashington’s DMV Distance Derby times.
D.C.-area forecast: Outstanding October weather continues through the week https://t.co/rgdsX8x66q
— Capital Weather Gang (@capitalweather) October 6, 2020
I took the Arlington Boulevard Trail, which is the most direct route to the start of the segment from my house. I wasted no time when I got to Rosslyn. I put my “Fast Runs” playlist on shuffle and headed up Lee Highway. I knew I ran sub-9:00 pace for this part of the segment during my previous effort and when I was behind when I reached the top, I thought about giving up but I reminded myself that in the end, I still needed the mileage for the day and pushed ahead. I continued running my hardest and my thighs burned on the last uphill as proof.
I finished about 20 seconds faster than my previous attempt, which is good but not enough to move me up in the rankings.
I felt disappointed because the pace on my Garmin showed I was running faster but the GPS distance was off so the time was actually slower. Oh well. Serves me right for being overly confident about my fitness.
Distance=3.01 miles
Pace=8:40/mile
Medium Run
It was a stressful morning because I agreed to work on-site for a colleague. My goal was just to finish the run by 9:00 a.m. so I could make it downtown on time.
The weather was great for running with temperatures in the mid-50s.
D.C.-area forecast: Beautiful sunshine through Friday before Delta’s remnants dampen second half of weekend https://t.co/NUTTyTVeMD
— Capital Weather Gang (@capitalweather) October 8, 2020
I ran the same route as I did on Sunday. From home, I ran to the Clarendon neighborhood and continued north to the Custis Trail. My pace was in the mid-9:00 range, which I thought was good considering I was a little hung-over from the night before. I was able to push the pace down a little bit more over the next 4 miles to the W&OD Trail. I even ran a mile on the Four Mile Run Trail close to 9:00 pace before showing down dramatically on the uphill home for my cool-down.
I finished a little after 9 a.m. but made it to Capitol Hill in 20 minutes!
Distance=9.97 miles
Pace=9:30/mile
Cross-training
Weight training. On Tuesday, I went back to the gym and did my workout. I went a little heavier on some of the leg exercises.
On Thursday, instead of teleworking, I went downtown for work and had to go to the gym after. There were a lot more people in the evening and I didn’t feel as comfortable. I stayed for about 20 minutes and left.
Bicycling. On Friday, I did my regular bike commute. My legs were fresher than usual because I didn’t run that morning so I’d have an off day during this cut-back week.
In the evening, I left work a bit after 6 p.m. and I wondered whether this should be my last day bike-commuting. I don’t trust Washington D.C.-area drivers in the dark.
Health
Injuries. This summer, I became convinced one of the potential side-effects of one of the medications that I’m taking for high blood pressure, edema, was exacerbating my plantar fasciitis and Achilles tendonitis.
For the past few weeks, I skipped the morning dose of that medication but continued taking the diuretic. (I know I should NOT have changed my medication without consulting with my doctor but I take a blood pressure reading every morning and was prepared to restart the morning dosage if I got an elevated reading.)
The result: the foot pain I’ve been battling since the spring is gone!
If you have ever battled long-term plantar fasciitis, I submit that there is no greater joy than walking barefoot pain-free again
— Amelia Boone (@ameliaboone) September 23, 2020
On Saturday morning, my feet were a little sore and I was a little concerned until I remembered that I forgot to take my diuretic the day before because I bike commuted.
Gear
Stridebox. The theme for this month’s Stridebox was “Wake Up & Be Awesome”. On the nutrition side, the box contained a Rowdy Bars Energy Bar, Huel Snack Bar, Cure Hydration Drink, PowerBar PowerGel (my new favorite gel), and Eat Your Coffee Nut Butter. The only gear items were Blue Emu Maximum Pain Relief Cream and the StrideBox essential microfiber storage pouch.
Media & Motivation
News. “Sara Hall Chases Down Second Place at 2020 London Marathon“, Runner’s World. For the first time in months, we were treated to an elite race! I woke up early to watch the men’s race live and saw a clip of Sara Hall‘s epic finish!
Look at this KICK to the finish! 💥
American Sara Hall chased down Ruth Chepngetich in the final stretch of the women’s #LondonMarathon to pass her and finish 2nd.
2:22:01 is a new PR for the 37-year-old Hall pic.twitter.com/MmsWOQfG2r
— #TokyoOlympics (@NBCOlympics) October 4, 2020
Later that morning, I watched the entire race and the lead up to that moment – how she gradually fought her way up the standings – was even more thrilling!
Racing Schedule
Future races. The lottery for the 2021 London Marathon opened this week but I’d already secured my place in next year’s race through the inaugural Wanda Age Group World Championship, which was deferred due to Covid-19.
Runner rankings. RunWashington’s DMV Distance Derby. – September Results. Last month, I added the Hains Point segment to my resume but that effort is missing from the results right now. My best times and current standings are:
- Teddy Roosevelt Island (1.4 miles): 10:08 (7:38 pace) on May 12, 2020. 12th overall/1st female.
- Custis Climb – Key Bridge to Glebe (3.1 miles): 26:10 (8:55 pace) on May 21, 2020. 17th overall/5th female.
- Hains Point (2.5 miles): 20:44 (8:17 pace) on September 15, 2020. 53rd overall/18th female.
Next race: ?
My Racing Schedule
