Fall of 2020 – Week 6
This week, my goal was increasing the spread between my easy run and workout paces by doing the former slower. I ran Sunday’s long run so hard that afterward, the Garmin Recovery Advisor suggested four easy days! But I ran a great speed workout and medium-long run two and four days later.
Training Schedule
October 11th – October 17th
Sunday: Long Run. 14 miles
Monday: Easy Run. 6 miles + strides
Tuesday: Interval Run. Yasso 800s. 7 x 800m @ goal marathon time (AM) + weight training (PM)
Wednesday: Easy Run. 6 miles
Thursday: Medium Run. 10 miles (AM) + weight training (PM)
Friday: Easy Run. 6 miles
Saturday: Easy Run. 6 miles
Total: ~58 Miles
Notes. Monday’s easy run was on the treadmill so I ran for time rather than mileage. Also, with five weeks of training completed, I came up with some goal paces.
Training paces
| Easy | Long | Marathon | Threshold | Repetition |
|---|---|---|---|---|
| Slower than 10:00 | 9:30-9:45 | 8:45-9:00 | 8:30-8:45 | 7:45 (5K) |
Workouts
Long Run
Last week was a cut-back week and I only ran 10 miles for my long run. This week, I wanted to go back up to 14 miles and push the pace a little harder than my last continuous long run, which was during Week 3.
When I started the run, the temperature was in the mid-60s but the skies were overcast.
D.C.-area forecast: A dousing from Delta later today and tonight, with a brighter midweek on the way https://t.co/SA8GjfWv2H
— Capital Weather Gang (@capitalweather) October 11, 2020
When I left home, I realized I didn’t eat anything so I started eating the PowerBar PowerGel Shots that I brought with me only two miles into the run. I drank water from my handheld water bottle, too.
About three miles into the run, I had a flyby with some friends of mine, which was a nice surprise! After saying, “Good-bye” to them, I ran another quarter-mile to the Custis Trail. By then, it was time to put in a bit more effort even though there was a fair amount of rolling hills.
I continued running hard when I reached Mount Vernon Trail. At some points, my pace was under 9:00/mile, which is actually my goal marathon pace.
It was a relatively fast long run, so I was happy with it. But, I became a bit worried when the Garmin Recovery Advisor suggested four easy days! And later, when I looked over my heart rate data, it showed a spike of 199 beats per minute during the first few miles of the run.
Distance=14.25 miles
Pace=9:27/mile
Interval Run
This was my second time doing a Yasso 800s workout in this training cycle and I wanted to see if I could improve over the previous time but my goal was 3:48.
The remnants of Hurricane Delta came though the day before and left a lot of rain but the temperature was in the mid-50s.
D.C.-area forecast: Improving weather today, with fantastic days ahead before a cooler weekend https://t.co/T2tMPRwD8B
— Capital Weather Gang (@capitalweather) October 13, 2020
I did the first repetition on the W&OD Trail near Shirlington. It was at my goal marathon time so I was off to a good start! For the second, I made my way over to the Four Mile Run Trail and I still managed a faster split. When the 4th repetition was close to 7:00 pace, I was shocked! I leap-frogged with another runner as I slowed down during my recoveries. I was sure she found me completely annoying but when I reached the Mount Vernon Trail, I looked behind me as I passed National Airport and she was gone. Along the way, I kept wondering if I was going to crash and burn but I felt great the entire time.
Given how fearful I was about being exhausted after Sunday’s run, I was happy with this run. My average for the 800m was 3:43, a little faster than my goal.
| Set 1 | Set 2 | Set 3 | Set 4 | |
|---|---|---|---|---|
| 800m (Time) | 3:48 | 3:44 | 3:40 | 3:33 |
| Set 5 | Set 6 | Set 7 | ||
| 3:49 | 3:55 | 3:34 |
Distance=5.67 miles
Pace=9:02/mile
Medium Run
I already had two hard runs this week and set out intending not to push myself too hard during this medium-long run.
When I left my apartment, the temperature was in the mid-50s.
D.C.-area forecast: Delightfully warm today while Friday showers clear out in time for a fine fall weekend https://t.co/2SAfloMoCq
— Capital Weather Gang (@capitalweather) October 15, 2020
I ran north and downhill to Rosslyn via the Arlington Boulevard Trail. By the time I scooted over to the Mount Vernon Trail, I reminded myself that this was supposed to be an enjoyable run so I walked over the bridge to Theodore Roosevelt Island and stole a view of Georgetown.
I cruised the next three miles in the low-9:00 pace. So much for taking this run easy! I left the trail in Crystal City and rather than slowing down, I maintained a steady pace for another two miles. Along the way, I noticed new banners related to the re-naming of the area to “National Landing”. That’s going to take some getting used to.
By the end of the run, I was spent but happy that I managed to string together three great workouts this week!
Distance=10.62 miles
Pace=9:17/mile
Cross-training
Weight training. This week, I lifted weights on Tuesday and Thursday. I’ve fallen into a nice routine where I go to my gym during my lunch break and then swing by Sweetgreen for a salad (Fish Taco). I worked my legs pretty heavy on both days with leg presses, leg curls and squats. I think putting my legs through a full range of motion twice a week is really helping my running.
Health
Illnesses. High Blood Pressure. My blood pressure went on a roller coaster ride this week. On Monday, I felt terrible and noticed I had a high diastolic (lower number) blood pressure reading. It was also raining lightly and I had flashbacks to the scary run that I had last October. I went to my gym and ran on the treadmill just in case I started feeling badly and needed to end my workout immediately.
On Thursday, I woke up feeling lethargic. But, when I took my morning blood pressure reading, it was actually lower than normal!
Nutrition
Energy chews. PowerBar PowerGel Shots. These chews have a yogurt-like coating that is a bit odd but the flavor (raspberry) was nice and the texture soft. A pouch is one serving and has 210 calories, 48 grams of carbohydrate and unlike many chews, has 4 grams of protein.
Media & Motivation
Websites and blogs. “Strava Turns Off Flyby Feature For All Users, Have to Opt Back In“, DC Rainmaker. This was a disappointing read. I really enjoy the flyby feature even thought I haven’t been watching flybys lately but it’s good to know that it’s now an option.
Podcasts. “Episode 289 – Michelle La Sala“, Ali on the Run. This is the second time I’ve heard this guest interviewed. It resonated a bit more this time because race directors must be having a hard time post-Covid 19. After listening, I resolved to do some virtual races until traditional races return.
Racing Schedule
Runner rankings. RunWashington’s DMV Distance Derby. – September Results. My best times and current standings are:
- Teddy Roosevelt Island (1.4 miles): 10:08 (7:38 pace) on May 12, 2020.
- Custis Climb – Key Bridge to Glebe (3.1 miles): 25:47 (8:47 pace) on October 6, 2020.
- Hains Point (2.5 miles): 20:44 (8:17 pace) on September 15, 2020.
Next race: ?
My Racing Schedule
