Summer of 2020 – Week 13

Rather than create another training plan between now and the 2020 Virtual Boston Marathon, I decided to just focus on getting the overall pace of my runs under sub-10:00 pace.

Training Schedule

August 23rd – August 29th

Sunday: Long Run. 15 miles
Monday: Easy Run. 4 miles
Tuesday: General Aerobic Run. 8 miles
Wednesday: Easy Run. 4 miles
Thursday: General Aerobic Run. 8 miles
Friday: Easy Run. 6 miles
Saturday: Easy Run. 4 miles

Total: ~49 Miles

Notes. I couldn’t run 15 miles on Sunday.

Workouts​

Long Run

I wanted to run 15 miles in preparation for running the virtual Boston Marathon in a few weeks.

I walked out my apartment building and felt the humidity.

D.C.-area forecast: Feeling more like August through midweek, with a storm here and there https://t.co/P0IjytwEta

— Capital Weather Gang (@capitalweather) August 23, 2020

I put on a podcast and ran easy to the Mount Vernon Trail.

Near Roosevelt Island, the water fountain was working! I took the opportunity to take a little break and stretch my legs.

I slogged up the Custis Trail. I made note that I was halfway through the 15 route. At the intersection with Lee Highway, I gave up on the run. I walked up Kirkwood and drank the last of the water in my handheld. In Clarendon started running again.

It wasn’t a terrible run – two-hour long runs are what I’ve been running this summer – but if I can’t run 15 miles, how am I going to run 26.2?

Distance=11.00 miles

Pace=10:37/mile

Long Details, Part 1 and Part 2 (Strava)

General Aerobic Run

This was a recovery week so I wasn’t doing any speed work. My goal was to finish the run under 10:15 pace.
It was a sunny morning but not terribly humid. In fact, there was a slight breeze.

D.C.-area forecast: Muggy heat holds, with thunderstorms at times https://t.co/s9RxlIA3bM

— Capital Weather Gang (@capitalweather) August 25, 2020

At the Mount Vernon Trail, I headed south to the Four Mile Run Trail. The view of the white birds on the water was beautiful but I didn’t want to stop for a picture. By the time I reached Glebe Road, I struggled to keep under 10:00 pace. I thought, “If I can’t run 8 miles without stopping, I can’t run a marathon.” Water wasn’t pouring off the brim of my visor so I took it as a sign that I could keep going. I made it over to the W&OD Trail but then walked “Superman Hill” and took another quick break.

Distance=8.37 miles

Pace=9:51/mile

Log details (Strava)

General Aerobic Run

The temperature was just under 80 degrees when I left the house.

D.C.-area forecast: Hot and steamy with isolated storms today and Friday. Stormy on Saturday. https://t.co/JGovCekilP

— Capital Weather Gang (@capitalweather) August 27, 2020

I ran the same route as Tuesday’s run but in the opposite direction.  I glided down Superman hill and then banked left to the W&OD Trail.  When I reached the Four Mile Run Trail, I was surprised by my pace.  At the Mount Vernon Trail, I turned left.  In Crystal City, I exited the trail.  I slowed down at Southgate Road but didn’t stop.

Distance=8.29 miles

Pace=9:42/mile

Log details (Strava)

Health

Injuries. During Tuesday’s run, my feet hurt.

Weight. Started watching my diet more closely.

Clothing

Shoelaces.  Caterpy No Tie Laces. I was surprised that the laces don’t move at all – the nubs keep them in place. However, that meant it’s harder to adjust them on the fly. Relaxed, snug, or tight. Price: $78.

My Guide to Running Clothes

Media & Motivation​

Movies. “Running Brave” Back in April, I ran my virtual marathon and called it the, Runner’s Run Marathon. I realized that expression came from a member of an online forum I frequent. He directed me to the movie where he got that quote. Starting 80s teen heart-throb Robby Benson, it tells the story of Billy Mills, a member of the Oglala Sioux Tribe. He was the first non-European to win 10,000m and remains the only winner from the Americas. As the credits rolled, I saw the music by Mike Post. “An Olympic runner doesn’t decide when he’s a runner. He runs every time. Either you’re a runner or you’re a quitter.”

Here is a clip of the actual race:

Racing Schedule​

Future races.  2020 Virtual Boston Marathon.  I got my bib.  There were also route markers and other templates for signs.

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: ?

My Racing Schedule