Fall of 2020 – Week 8
The week started and ended with rainy weather but it didn’t impact my workouts. On Sunday, I ran a strong 15-miler in drizzle and by Thursday, the remnants of Hurricane Zeta came through the region and I got drenched during my 11 miler w/4 miles @ goal marathon pace workout.
Training Schedule
October 25th – October 31st
Sunday: Long Run. 15 miles
Monday: Easy Run. 6 miles + strides
Tuesday: Interval Run. 12 x 400m @ 5K-10K pace w/2-minute recovery jogs (AM) + weight training (PM)
Wednesday: Easy Run. 6 miles + strides
Thursday: Marathon-pace Run. 11 miles w/4 miles @ goal marathon pace
Friday: Easy Run. 7 miles
Saturday: Easy Run. 6 miles
Total: ~60 Miles
Notes. Once again, I nailed the workouts this week without any deviations in the schedule.
Training paces
| Recovery | Easy / Long | Marathon | Threshold | Repetition |
|---|---|---|---|---|
| Slower than 10:00 | 9:25-9:40 | 8:55-9:10 | 8:35-8:50 | 7:35-7:50 (5K) |
Workouts
Long Run
Before heading out for what would be my longest run since the 2020 Runners Run Marathon back in April, I assessed the weather and obsessed over what I should wear. There was light rain and the temperature was in the high 40s. I donned a light jacket and capri pants.
D.C.-area forecast: And now for something totally different https://t.co/rWrfOGBTVk
— Capital Weather Gang (@capitalweather) October 25, 2020
When I went outside, I immediately felt under-dressed. I listened to a This American Life podcast and tried to drown out my discomfort.
From home, I ran over to Crystal City and cut over to the Mount Vernon Trail. In now time, I reached the Humpback Bridge, about 5 miles away, in about 9:24 pace. I ran without sound for a while and just tried to enjoy the moment. Running has been so hard this year but now, I feel great!
I saw multiple runners with bibs running the virtual Marine Corps Marathon and I felt jealous. I wished I’d felt well enough to train for a virtual marathon this fall.
I started a Clif Shot Energy Gel south of Theodore Roosevelt Island. When I reached the water fountain near the entrance, I passed a group that seemed to be celebrating someone’s finish and I congratulated them as I ran by.
In Rosslyn, I started another podcast as I started the Custis Trail. I handled the rolling hills well. At the intersection with the W&OD Trail, I finished the gel and drank a little water. A mile down the trail at Bluemont Park, I stopped for a bathroom trip. By then, I was drenched and it was hard to peel my clothes off and back on.
The rest of the run went well and I felt so proud at finishing 15 miles!
That afternoon, I reviewed my workout data and once again, my Garmin recorded a very high heart rate – 200 bpm at the end of the run.
Distance=15.70 miles
Pace=9:44/mile
Interval Run
I had an excellent night’s sleep the night before and felt excited for a speed workout.
The weather was cool but out of caution, I wore arm warmers and gloves to the Wakefield High School Track.
D.C.-area forecast: Slightly warm with clingy clouds; heavy Zeta rains possible by Thursday https://t.co/ylxnq08S5L
— Capital Weather Gang (@capitalweather) October 27, 2020
Thankfully, the track wasn’t crowded. I ran in Lane 1 without any company or distractions. My goal was to run them between 7:50 pace but after finishing two repetitions, I thought I could push a little harder. Soon, I was ticking off laps effortlessly. In fact, after the 7th repetition, I lost track of whether I had 3 or 4 left! But, I felt confident I could finish strong either way. I ran the final lap all out but it wasn’t much faster than the others.
Reviewing the splits, I averaged 7:42 pace, which I thought was probably faster than 5K but it felt comfortable so I think it was a good workout.
| Distance | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 400m (pace) | 7:54 | 7:55 | 7:43 | 7:45 |
| Set 5 | Set 6 | Set 7 | Set 8 | Set 9 |
| 7:43 | 7:31 | 7:48 | 7:32 | 7:39 |
| Set 10 | Set 11 | Set 12 | ||
| 7:35 | 7:48 | 7:32 |
Distance=5.10 miles
Pace=9:14/mile
Marathon-pace Run
For the first time in a while, I was ready to run before the sun was up! But, rain from Hurricane Zeta entered the region overnight and I was in for a wet one.
D.C.-area forecast: Zeta unloads drenching rain today, but weather turns sunny and crisp for Halloween https://t.co/FXJfIvYezq
— Capital Weather Gang (@capitalweather) October 29, 2020
From home, I ran down the Arlington Boulevard Trail.
Along the way, I thought about what I should do now that the Boston Marathon wouldn’t take place in April. Debating option made the time fly. Soon, I was in Rosslyn, Virginia crossing over to the Mount Vernon Trail. I was bought back to reality when I saw a cascade of water from the Theodore Roosevelt Bridge come down inches in front of me! By the time I reached Columbia Island, the rain had mostly stopped.
Coming off the trail in Crystal City, I expected the last mile to record slower because the tall buildings, but my Garmin showed mid-8:30.
From Long Bridge Park, I ran home at what felt like a much faster pace than usual but it was about on par with previous cool-downs.
Distance=5.07 miles
Pace=8:38/mile
Cross-training
Weight training. Once again, I visited the gym on Tuesday and Thursday. I continued working legs and arms both days and then doing back exercises on Tuesday and shoulders on Thursday. This week, I also added calf raises in hopes that strengthening my feet would help with plantar fasciitis.
Health
Illness. Hypertension. My blood pressure was in a good range this week but oddly, my heart rate has gone through the roof during some of my runs. (I went back and reviewed my heart rate during the runs last year when I felt like I was going to collapse. Strangely, my readings were not high.)
Out of caution, I went back to taking my medication as prescribed. I hope the edema won’t turn. Next month, I will have been on high blood pressure medication for one year and I will discuss the side effects that I’m having more strenously with my doctor. While she didn’t deem it serious, it clearly is if it impacts my motiviation to take my medication.
Routes
Parks. Long Bridge Park. Located in Crystal City, this park has several turf fields. However, it’s frequented by walkers and runners. What’s nice about this park is that there are bathroom facilities. Ultimately, the goal is to link this park with the Mount Vernon Trail.
My Guide to Washington D.C. Area Running Routes
Media & Motivation
Podcasts. “Episode 281: Sara Hall“, I’ll Have Another with Lindsey Hein. I was excited to hear how the 2020 London Marathon played out from Sara Hall‘s perspective after the amazing finish she pulled off. At then end of the episode, she mentioned The Marathon Project, which I hadn’t heard of before but look forward to following next month.
Racing Schedule
Future Races. On Wednesday, the Boston Athletic Association announced the 2021 Boston Marathon would not take place in April. While disappointed, I was thankful the race organizers made the call early so I wouldn’t start training for it in December. But, now what?
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: ?
