Summer of 2019 – Week 5

I arrived back in Washington, D.C. late Monday night and jumped back into running on Tuesday with a 13 miler in 78 degree heat.  On the Fourth of July, I ran a 5K.  I planned to do another middle distance run on Saturday to keep my mileage up but changed my mind.

Training Schedule
June 30th – July 6th

Sunday: Easy Run. 6 miles
Monday: Off
Tuesday: Medium Run. 13 miles
Wednesday: Easy Run. 7 miles
Thursday: 2019 Firecracker 5K for the Troops
Friday: Easy Run. 6 miles
Saturday: Medium Run. 13 miles

Total: ~48 Miles

Notes.  My speed work day fell on Thursday this week in the form of a race.  So, I made Tuesday my medium distance day.  I planned to do another middle distance run on Saturday to keep my mileage up, but changed my mind because it seemed like my body wanted rest.

Workouts

Medium Run. 13 miles [Log Details, pt. 1] [Log Details, pt. 2].

I arrived back in Washington, D.C. late Monday night and took the day off from work. The temperature was 80 degrees when I started the run at 9am. I knew it would be miserable, so I told myself to just think of this as two hours in the heat. I carried a 12 ounce handheld water bottle with me. From home, I snaked my way through the suburbs to the Mount Vernon Trail.

Just before the short, steep uphill on the Custis Trail, there was a detour for tree trimming.  Crossing the road, I thought a car was going to hit me and abruptly stopped!  I tweaked my left knee and ankle in the process.  I got off the trail at Quincy Street in Ballston.  Finally running downhill, I found low9:00 pace.

Overall pace=9:32.

 

 

 

 

 

 

Firecracker 5K for the Troops. 3.12 miles @ 5K pace [Race Report].

On race-day morning, I drank some coffee immediately and also had some water knowing it was going to be a hot and humid day. As I got dressed, I started changing my mind about racing. I kept thinking, “Why spend money on a race when I’m not in great shape and the weather is terrible?” Plus, I started a diet the day before and felt a bit depleted.

I made it to the race site, the Reston Town Center, by around 7:15. It was about 78 degrees at the start of the race. I started at a pace that seemed conservative but I ran out of energy around the second mile. It was disappointing but it gave me a pace to work with for my interval workouts this summer.

Time=25:18.  Overall pace=8:09.

Health

Sleep.  Traveling back from the west coast really messed up my sleep!  I woke up even later than usual and wasn’t sleepy at bedtime.

Weight. On Wednesday, I put myself on a diet.  Hopefully, it won’t be a long one because I’m only trying to lose 5-10 pounds. 

Weather

Enjoyed one last beautiful run in San Diego in 67 degree weather.  Back home in D.C., a late start to my run on Tuesday resulted in two hours in 80 degree weather.

Routes

Parks. Mission Beach to Pacific Beach Boardwalk.  On Sunday, I ran along the beach in San Diego, California.  I parked in a lot near Belmont Park.  At 7am, there were people out and about but the boardwalk wasn’t very crowded.  Running north, it was 1.85 miles to Crystal Pier.

I could have gone further but turned around.  I ran 0.85 miles from where I started to South Mission Beach Park, where there are bathrooms.

(My Guide to Washington D.C. Area Running Routes)

Media & Motivation

News. “Wardian Tackles Beltway Run,” RunWashington.  Driving Interstate 495 – the highway that circles the Nation’s Capitol also known as “The Beltway” – would be a feat for many Washingtonians.  The idea of running it, on the hottest day of the year no less, is another incredible accomplishment for this local runner.

Podcasts.  “Episode 137: Building a Training Plan with Jen Harney,” Running Rogue.  In this episode, the host and guest provide guidance on creating a marathon training plan.  Their workouts seemed a lot like the principles in Advanced Marathoning by Pete Pfitzinger, so I liked them.

Music.  “Walking On The Sun,” Smash Mouth.  It’s been so hot lately that this song resonated.

(My “Songs of the Week” on Spotify)

Motivation.

[dropshadowbox align=”center” effect=”raised” width=”800px” height=”” background_color=”#ffffff” border_width=”4″ border_color=”#F11D9A” rounded_corners=”false” outside_shadow=”false” ] “Be proud, but never satisfied.” – Unknown [/dropshadowbox]

Returning home after vacation, I found myself in a bit of a running slump.  I lacked motivation to train and wasn’t sure how to get it back.

Racing Schedule

Next race: 2019 Firecracker 5K on July 4th. (My Complete Racing Schedule.)

(My Racing Schedule)