Summer of 2020 – Week 12
This was the last week of Phase 3 of Daniel’s Running Formula’s half marathon training program! Meanwhile, I missed the registration deadline for the virtual London Marathon and after 22 weeks of teleworking, prepared to return to on-site in September.
Training Schedule
August 16th – August 22nd
Sunday: Marathon-pace Run. M run to total no more than 10% of weekly mileage, but at least 4 miles
Monday: Easy Run. 5 miles
Tuesday: Easy Run. 5 miles
Wednesday: Interval Run. Repeated 5 min. runs @ H effort w/4-min. recovery jog
Thursday: Threshold Run. Steady 20 min. run @ T pace + 4 x 200m R pace w/200m recovery jog
Friday: Easy Run. 4 miles
Saturday: Easy Run. 5 miles
Total: ~37 Miles
Notes. I skipped the last two easy runs to allow my sore Achilles Tendon to heal a bit.
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
Although the purpose of the run was marathon-paced mile, with the 2020 Virtual Boston Marathon only weeks away, I wanted to increase my distance some. When I left the house, it had just stopped raining but a mile in, it started again. “If I’d only left a little earlier, I would have missed it all together.”
D.C.-area forecast: Damp and gray for a not-so-sunny Sunday; warmer and brighter to start the work week https://t.co/jJtVrEGjCN
— Capital Weather Gang (@capitalweather) August 16, 2020
In Ballston, I got on the Custis Trail. I stopped at the water fountain near the Beaver Pond and ate a S’mores Gu Energy Gel, which was delicious.
I started the marathon-pace miles at the northern end of the Mount Vernon Trail in Rosslyn, Virginia.
The first mile felt easy. Water poured off the brim of my visor but this was rainwater instead of sweat. The second, I had to work. I knew I only had two tough points – the ascent to Humpback Bridge and the pedestrian bridge by National Airport. I stopped just after my exit for Crystal City. The cool-down felt like forever but at the end, I felt good!
I couldn’t imagine running that hard for 26.2 miles but it felt like a good step in that direction.
Distance=4.00 miles
Pace=9:12/mile
Interval Run
I over-slept and because the forecast wasn’t showing a terribly hot day, decided to do my workout later in the day.
D.C.-area forecast: Not too hot or humid as shower chances persist; a bit more like August this weekend https://t.co/zS0ajkst3V
— Capital Weather Gang (@capitalweather) August 19, 2020
For a warm-up, I ran 2.3 miles to Pentagon City at around 10:00 pace. I walked about a quarter-mile and started the intervals in Crystal City. My goal for each 5-minute segment was to keep my pace under 8:00. Including recovery, each set was just under a mile. The first two were southbound on the Mount Vernon Trail and went smoothly. The final two were eastbound on the Four Mile Run Trail and by the time I reached the slight inclines after the water treatment facility, my legs were shuffling. I finished the segment by the Interstate 395 overpass.
| Time | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 5 min. (pace) | 7:57 | 7:57 | 8:04 | 8:29 |
Distance=3.77 miles
Pace=9:31/mile
Threshold Run
The last workout of Phase 3 of the Daniel’s Running Formula half marathon training plan! But, I was a little slow to motivate and didn’t leave my apartment building until well after 8 a.m. However, the temperature was in the low 70s.
D.C.-area forecast: A pause in the mugginess today, but it slinks back over the weekend, fueling late-day storm chances https://t.co/FXgRk3AH0C
— Capital Weather Gang (@capitalweather) August 20, 2020
I ran a three mile warm-up to Crystal City and then started the threshold segment on the Mount Vernon Trail.
One-mile into the run, I took a right and headed east on the Four Mile Run Trail. The segment ended before the rail-trail met the sidewalk on South Glebe Road. I couldn’t help think about how months ago, I did my 2020 Runners Run Marathon after the 2020 Boston Marathon was cancelled. And now? I couldn’t see how I could finish the virtual run.
After the workout, I decided I was done with this training cycle!
Distance=2.35 miles
Pace=8:32/mile
Cross-training
Bicycling. On Friday, I used my lunch break to explore how I might get to the office… After months of teleworking, I would be returning to the office soon. I saw a lot of police activity at the Penagon City Mall.
That wasn’t my only ride this week, though. On Wednesday evening, my boyfriend and I took a leisurely tour around the neighborhood before dinner.
Health
Injuries. Achilles Tendonitis. The Achilles tendon on my right heel is still painful to the touch, so I decided to end the training cycle a couple of days early to allow it to heal a little.
Routes
Trails. “The Custis Trail Is Getting a Pedestrian Roundabout”, Arlinow The section of the Custis Trail that links with the W&OD Trail is getting another detour. Now, users will be directed through Bon Air Park.
My Guide to Washington D.C. Area Running Routes
Media & Motivation
Podcasts. “Episode 196: Adapt Your Training during COVID
Times with Frank Shorter and Ben Rosario,” Running Rogue. Although the title of the episode suggested it was mostly about running during the COVID-19 pandemic, it was a free-ranging conversation with two legends in the sport. The two pieces of advice that I plan to implement were: work on your strengths not just your weaknesses (40:02 mark) and for building weaknesses, do workouts that are attainable on that day (47:10 mark).
Racing Schedule
Future races. London Marathon. I missed the deadline to join the Virtual London Marathon! Initially, I was disappointed then I remembered that I already did a “virtual marathon” or sorts back in April, Besides, I want my first “London Marathon” to be in London.
Runner rankings. RunWashington’s DMV Distance Derby. I didn’t run any segments this week. 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: ?
