Summer of 2019 – Week 2
My goal was just to get my mileage back up to 40 miles a week and I did that. In the process, I added two quality days to my summer schedule – an interval and general aerobic run. I also went hunting for running shorts.
Training Schedule
June 9th – June 15th
Sunday: Off
Monday: Easy Run. 8 miles
Tuesday: Interval Run. 8 miles w/8x400m @ 5K-10K pace w/400m recovery jog
Wednesday: Off
Thursday: General Aerobic Run. 10 miles
Friday: Easy Run. 8 miles
Saturday: Easy Run. 6 miles w/6x100m strides
Total: ~40 Miles
Notes. After running easy all last week (the 2019 Maryland Half Marathon excepted), I introduced some structure with two quality days – an interval and general aerobic run – and it went well!
Workouts
Interval Run. 8 miles w/8x400m @ 5K-10K pace w/400m recovery jog [Log Details].
Recently, I noticed my muscles were very tight in the morning. So, I spent 10 minutes of the time that I spent drinking my morning coffee rolling my legs out using a OPTP Foam Roller, The Stick, Yoga Tune Up Therapy Balls, and TriggerPoint Nano Foot Roller. Next, I programmed my workout on Garmin Connect with the pace range for the 400s at 6:48 to 7:08.
From my house, I ran a two mile warm-up to the Four Mile Run Trail. The first repetition felt a little fast but it was actually in my goal range. After the second set, my legs settled down and the target pace became more comfortable.
I turned around at the switchback leading up to the Potomac Yard Trail after the fourth hard session. The lap showed slow because of the underpass.
For the cool-down, I returned home the way I came except I walked the steep uphill on Walter Reed Drive.
400m paces=7:00, 7:04, 6:51, 7:23, 6:45, 7:12, 6:57, 6:55. Average=7:01.
General Aerobic Run. 10 miles [Log Details].
Prepping for the run, I realized that if I’m only running 40 miles this week, running 10 miles as a medium distance run might be a little long. I decided to run a route that dropped a half mile from that number. Outside, the weather was beautiful – just over 60 degrees!
From my house, I arrived at the W&OD Trail after 1.5 miles. I felt warmed-up enough to run a bit faster and pushed a little harder to get my pace under 9:00. I zoned out a little on the Four Mile Run Trail. I turned north onto the Mount Vernon Trail after 4 miles. I actually ran under 8:30 pace until I left the trail near National Airport and headed to Crystal City. But, the rest of the run was still strong.
Overall pace=8:48.
Health
Injuries. My leg muscles and knees were sore. I tried massaging them a bit in spare moments but it didn’t seem to help.
Sleep. I didn’t sleep particularly well. I was lucky to get 6.5 hours most nights and the most I got was close to 8 hours on Wednesday.
Weather
Spring-like conditions continued this week with morning temperatures in the low 60s. It rained during my easy run on Monday and my general aerobic run on Thursday.
Routes
Trails. “Montgomery Co. Planning Board Votes to End Little Falls Parkway Diet …,” The WashCycle. On the topic of busy street crossings, moving this one on the Capital Crescent Trail seemed ill-advised to me.
(My Guide to Washington D.C. Area Running Routes)
Clothing
Shorts. Oiselle Roga Shorts. It was time for some new shorts. None of the shorts from the major running apparel companies appealed to me, so I went shopping online. I was attracted to these shorts because of the pattern, but they are also functional. The fabric is very forgiving but a little heavy. There is one big back pocket but not a separate one for a key. It’s advertised as a 4″ inseam but felt shorter than that. Overall, it was a good purchase. Price: $56.
Oiselle Summer Roga Shorts. The summer version of this short is made from a lighter, sweat-wicking fabric. The waist band, which is covered in mesh, serves as the back pocket. Price: $54.
Media & Motivation
News. “Gabrielle Grunewald, Pro Runner Who Inspired With Her Public Struggle Against Rare Cancer, Dies at 32,” Runner’s World. The running community lost one of its heroes this week. It’s hard to fathom how, in the face of unfavorable odds, she convinced herself to keep fighting every for the life she wanted. Her years were short but full.
Music. “Human,” The Killers. Getting back into the running habit had me feeling human again.
(My “Songs of the Week” on Spotify)
Motivation.
[dropshadowbox align=”center” effect=”raised” width=”100%” height=”” background_color=”#ffffff” border_width=”4″ border_color=”#F11D9A” rounded_corners=”false” outside_shadow=”false” ]”It’s okay to struggle, but it’s not okay to give up on yourself or your dreams.” – Gabe Grunewald [/dropshadowbox]
Being “Brave like Gabe” is showing determination despite the odds. Whether it’s going after a race time, or fighting cancer.
Racing Schedule
Next race: 2019 Firecracker 5K on July 4th. (My Complete Racing Schedule.)
(My Racing Schedule)
