Summer of 2020 – Week 10
It turned into a bit of an easy week because the speed and threshold workouts weren’t particularly difficult. I also felt a great sense of relief when the London Marathon announced the 2021 race would be canceled. Back in April, I was in no shape to run in a “championship”. Instead of dragging my broken body across a finish line, I’ll have the chance to compete next year.
Training Schedule
August 2nd – August 8th
Sunday: Marathon-pace Run. M run to total not more than 10% of weekly mileage, but at least 4 miles
Monday: Easy Run. 6 miles + Strides
Tuesday: Easy Run. 6 miles
Wednesday: Interval Run. Repeated 2-min H. runs w/1-min. recovery jogs
Thursday: Threshold Run. Steady 20-min run @ T pace + 6 x 200m R pace w/200m recovery jogs
Friday: Easy Run. 6 miles + Strides
Saturday: Easy Run. 5 miles
Total: ~48 Miles
Notes. I didn’t have any problems following the schedule this week except on Friday when I ran 7 miles easy exploring the trailways around the Pentagon and skipped the strides.
Training paces
| VDOT | Easy / Long | Marathon | Threshold | Repetition |
|---|---|---|---|---|
| 38 | 9:56-11:06 | 9:15 | 8:33 (mile) | 4:54 (1000m) / 0:54 (200m) |
Workouts
Marathon-pace Run
From my home in the heart of south Arlington, I ran a 3-mile warm-up at around 10:15 pace to the Mount Vernon Trail in Crystal City.
According to the observed temperature at National Airport, it was already 79 degrees outside with 88% humidity.
D.C.-area forecast: Back to high heat today; heavy rain threat from Isaias late Monday and Tuesday https://t.co/Uce6RdmuC1
— Capital Weather Gang (@capitalweather) August 2, 2020
Along the way, doubt about whether I could hit my goal pace dominated my thoughts. Regaining control, I asked myself, “What’s the opposite of doubt?” Immediately, I thought, “Confidence.” But upon reflection, corrected myself. No, presence was the other side of what I was feeling. I wanted to know what would happen. But, the point of running, for me, is in the NOT knowing. The thrill is the doubt – can I run this pace? Can I run this distance?
On the trail, I ran south and hooked up with the Four Mile Run Trail just over a mile into the marathon-pace segment. After 3 miles, I crossed under I-395, made my way to the W&OD Trail and finished just past George Mason Drive. I finished in 9:33 pace, slightly off my goal time. But, I knew there was no room for doubt in my training.
I struggled through a 2-mile cool-down home at 12:35 pace.
Distance=4.00 miles
Pace=9:33/mile
Interval Run
When I saw the workout – only 2 minutes of hard running at a time – it sounded fun! In fact, I didn’t even bother checking what my goal pace should be.
Hurricane Isaias blew through the region the day before and I cooled the temperature down a bit. When I left the house, it was around 73 degrees.
D.C.-area forecast: Starting a stretch of less-extreme summer weather https://t.co/X6d67WripG
— Capital Weather Gang (@capitalweather) August 5, 2020
I ran a nice warm-up to the Wakefield High School Track. Each repetition ended up being about one lap so the workout so it was easy to keep track of the sets. The only difficulty was sharing the track with some kids milling around the 100m mark. I took it as a sign that high school sports might be starting up again soon.
| Distance | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
|---|---|---|---|---|---|
| 2 minutes | 8:00 | 7:42 | 8:00 | 8:00 | 7:42 |
| Set 6 | Set 7 | Set 8 | Set 9 | Set 10 | |
| 2 minutes | 8:00 | 8:00 | 8:00 | 7:25 | 8:00 |
| Set 11 | Set 12 | Set 13 | Set 14 | ||
| 2 minutes | 8:00 | 7:42 | 7:42 | 8:00 |
Distance=4.50 miles
Pace=9:21/mile
Threshold Run
The weather was unsettled and I woke up to lightening and temperatures in the mid-70s.
D.C.-area forecast: Periodic downpours with less heat through Friday. Then a mostly dry but toasty weekend. https://t.co/E7V1FnYCwf
— Capital Weather Gang (@capitalweather) August 6, 2020
Unlike the day before, I checked my goal pace before leaving the house. But, I felt confident… No, I felt ready for the challenge! I decide to do this workout on the rail-trail.
Essentially, I ran the same route as I did on Sunday except I ended the warm-up in Crystal City before I actually reached the Mount Vernon Trail. I reached the Four Mile Run Trail mid-way through the 20 minute segment and finished it around Mount Vernon Avenue. I transitioned to the 200m interval segment, which went alright but not great.
During my cool-down on the W&OD Trail, I saw my boyfriend across the street and we ran home together.
Distance=2.32 miles
Pace=8:38/mile
Cross-training
Weight Training. On Friday, I did my first weight lifting session in months. It was clear to me that my hamstrings weren’t as strong as they used to be.
Health
Illnesses. Hypertension. On Wednesday, for the first time since I’ve been monitoring it, my systolic blood pressure fell below 100. I was a bit concerned because the first doctor to prescribe medication cautioned that I should notify her if my pressure became low. (Low blood pressure is 100/60.)
Routes
Treadmills. Matrix Treadmills. On Tuesday, I finally checked out the fitness center in my apartment building, which was closed due to the COVID-19 pandemic but recently re-opened to residents. I didn’t complete my run because from reading the signage, it appeared I was required to wear a mask and breathing was going to be too difficult. I found the deck too hard for running, anyway.
My Guide to Washington D.C. Area Running Routes
Media & Motivation
Podcasts. “Mirna Valerio: Shattering Stereotypes, Redefining Running; Confronting Racism in The Outdoors”, Rich Roll. This is the second interview I’ve listened to with this guest and I find her refreshing. She says what she thinks and is unapologetic about it. My biggest take away was to think about what we’re all doing individually to adress and combat racism (1:01 mark).
Rich Roll Podcast · Mirna Valerio: Shattering Stereotypes, Redefining Running & Confronting Racism in The Outdoors
Racing Schedule
News. “London Marathon Announces the Race Will Be Held for Elites Only in October”, Runner’s World. On Wednesday, race organizers announced the 2020 race would be canceled for all but a few elites and the 2021 race was scheduled for October instead of April. The good news for me was that the Abbott Wanda Age Group World Championship participants had guaranteed spots for the 2021 event!
Runner rankings. “Hot July Defends Against DMW Distance Derby Lead Changes” RunWashington. I didn’t attempt any segments in July because it was too hot. My best times remain:
- Teddy Roosevelt Island – 1.4 miles. 10:08 (7:38 pace) on May 12, 2020
- Custis Climb – Key Bridge to Glebe – 3.1 miles. 26:10 (8:55 pace) on May 21, 2020
Next race: ?
My Racing Schedule
