Summer 2017 Training – Week 7
A week out from New York City Marathon training, I dialed down the intensity but kept my mileage up. On Monday, I ran a 3 mile tempo run on the treadmill. The next day, I did a 12 miler through Arlington. I ran easy for the rest of the week until today. I managed 14 miles total including the Fletcher’s Cove ParkRun.
Training Schedule
June 18th – June 24th
Sunday: Recovery Run. 8 miles.
Monday: Long Run. 16 miles.
Tuesday: Recovery Run. 6 miles.
Wednesday: Lactate threshold run. 9 miles w/4 miles @ 15K to half marathon pace.
Thursday: Medium Run. 13 miles.
Friday: Off.
Saturday: Fletcher’s Cove Park Run.
Mileage Total: ~55 Miles
Notes. In the end, my week looked nothing like this. I decided to run hard earlier in the week and run longer later.
Goals. Run 55 miles for the week and lose 1 pound. Outcome: I hit the mileage goal but weighed in a little heavier than 124 pounds.
Workout Details
Lactate Threshold Run. 6 miles w/3 miles @ 15K to half marathon pace (AM) [Log Details] + Recovery Run. 4 miles (PM)
When I woke up, it was already 80 degrees. That’s the temperature where I head inside.
For the warm-up, I set the treadmill for the 5.8 setting, which should be 10:21 pace. My Garmin read a quicker pace, though. It estimated my pace was closer to 9:00. After approximately 2 miles, I increased the setting to 7.0, which should be 8:34 pace but my Garmin was showing paces in the 7:30s. I wear a footpod on my Brooks Pure Flows every day so it should be calibrated.
That evening, I ran four miles on the treadmill to get my overall mileage up. I switched to my Saucony Rides but wore the footpod in the same location. I also ran on a different machine, put the treadmill on 5.8 again, and this time, it showed 8:20 pace! That’s quite a difference.
Splits (by Garmin footpod)=7:35, 7:31, 7:32, 7:55, 7:44. Average=7:57.
Medium Run. 13 miles [Log Details].
I’ve really been trying to start these medium runs slow. I did pretty well through the first few miles through Arlington to the Custis Trail.
At the mid-point of the run, I stopped for water and ate a Gu. It was Gingerade flavor, which I thought I’d like, but it was bland tasting so I only had half. I lingered for a little bit to catch my breath, but not as long as I have been.
I stopped again 2 miles later. I drank a lot of water at the fountain but headed out again. I picked up the pace a little. A woman passed me, waved, and smiled. I thought maybe I knew her because no one looked so happy in this heat.
I didn’t stop for water on the way home.
Overall pace=9:29.
Fletcher’s Cove Park Run [Race Report].
This was my second ParkRun. Last week, I wanted to run the event at Fletcher’s Cove but didn’t give myself enough time to make the 9am start. This time, I wanted to run 16 miles for the day (in the end, I ran 14) and ran over 5 miles before the race. I ran 24:10 (7:45-7:53 pace). The race was a little larger than Roosevelt Island with 70 finishers. I placed 3rd for women. I paced the run better this week and my splits were between 7:51 and 7:51 pace.
Time=24:10. Overall pace=7:45-7:53 (I think the course was short).
Health
Injuries. My piriformis haven’t been bothering me recently. but I went for a chiropractic treatment yesterday. I’m on a maintenance schedule of every three weeks.
Weight. Today, I weighed in at 126 pounds – a little heavier than my goal. But, since my hard days were earlier in the week, I wasn’t concerned.
Weather
Morning air temperatures in the high 70s for most of the week and very humid. Cooler by mid-week, though.
Racing Schedule
Future races. I committed to running the Bourbon Chase with my Ragnar team, and bought my tickets this week!
Next race: 2017 Dulles Day 10K On the Runway on Saturday, September 23rd. (My Complete Racing Schedule.)