Summer of 2020 – Week 6
Running was much more enjoyable this week as I paced my workouts at my current fitness rather than my past. It was the last week of Phase II of the Daniels’ Running Formula’s half marathon plan and I decided to continue working on speed rather than graduating to marathon training.
Training Schedule
July 5th – July 11th
Sunday: Marathon-pace Run. M run to total not more than 10% of weekly mileage but at least 4 miles.
Monday: Easy Run. 5 miles
Tuesday: Interval Run. Sets of 200m R pace w/200m recovery jog
Wednesday: Easy Run. 6 miles
Thursday: Easy Run. 5 miles
Friday: Threshold Run. 3 x 1 mile @ T pace w/1-min. rests + 4 x 200m R pace w/200m recovery jog
Saturday: Easy Run. 4 miles
Total: ~45 Miles
Notes. On Sunday, I decided to run for time instead of speed but otherwise I followed the plan.
Training Paces
| VDOT | Easy / Long | Marathon | Threshold | Repetition |
|---|---|---|---|---|
| 37 | 10:09-11:20 | 9:28 | 8:44 (mile) | 0:55 (200m) / 1:51 (400m) |
Workouts
Long Run
I’ve been feeling as though my endurance has been going in the wrong direction. Last week, my long run was short so this go-around, I wanted to go for 2 hours.
When I started the run, the temperature was high – near 80 degrees – but with a slight breeze.
D.C.-area forecast: Heat wave continues through midweek and beyond https://t.co/XWql7kdjdJ
— Capital Weather Gang (@capitalweather) July 5, 2020
I ran a familiar loop that started with running down the Arlington Boulevard Trail to Rosslyn, Virginia. Generally, I felt a little sluggish but nothing hurt. I kept my heart rate around 145 beats per minute to avoid going out too fast.
In Rosslyn, I cut over to the Mount Vernon Trail. There were still boats of firework spectators on the Potomac River from the previous night’s Fourth of July celebration (which were spectacular!)
Around Gravelly Point, my body started giving out and I wondered if I would have to walk home. I managed a couple more miles of shuffling to Pentagon City before deciding to walk. It was just too hot.
During the walk home, I unfastened my shoelaces and my feet felt some relief. “Hmm… Maybe my shoes are too small,” I thought.
Distance=8.50 miles
Pace=10:35/mile
Interval Run
I woke up excited about running speedwork!
Studying the VDOT Tables in Daniels, I set my goal for the 200m at 0:55.
A storm blew through the night before. It cooled the air temperature down a bit but the thermometer was still just shy of 80 degrees.
D.C.-area forecast: Hot and sticky through Wednesday. Heat may briefly ease Thursday to Friday. https://t.co/m4tIbgGEBa
— Capital Weather Gang (@capitalweather) July 7, 2020
I ran a warm-up to the Wakefield High School Track, which had small puddles in Lane 1 at the 100m and 300m marks. But, that was the only obstacle – the track was empty except for a few walkers. I barely kept my time under 0:55 through eight repetitions. After the 6th repetition, I took a water break and gathered my composure. During the last four repetitions, I sacrificed some time and concentrated on running without as much effort.
Overall, I was completely satisfied with how the workout went.
| Distance | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 200m | 0:52 | 0:54 | 0:54 | 0:54 |
| Set 5 | Set 6 | Set 7 | Set 8 | |
| 200m | 0:55 | 0:54 | 0:54 | 0:55 |
| Set 9 | Set 10 | Set 11 | Set 12 | |
| 200m | 0:54 | 0:56 | 0:55 | 0:55 |
| Set 13 | Set 14 | Set 15 | Set 16 | |
| 200m | 0:55 | 0:55 | 0:54 | 0:51 |
Distance=4.00 miles
Pace=10:13/mile
Threshold Run
For this last tempo session of this training phase, I repeated the workout from the first week. In retrospect, I ran that session too hard. My goal for this week would be 8:44 pace.
The sky was overcast but the temperature was already 80 degrees when I left the house.
D.C.-area forecast: Muggy mid-summer heat on repeat. Rain chances today are best to the east. https://t.co/9pdyNbKUqS
— Capital Weather Gang (@capitalweather) July 10, 2020
I debated returning to the Four Mile Run Trail, but sought the “quit at any time and not have to walk several miles home” security of the Wakefield High School Track. The first two sets flew by but during the third repetition, my breathing was labored. I told myself that I wasn’t off pace and fought through it. After the workout, I did 4 x 200m repeats before jogging home.
Getting back into racing shape is going to be a long process. But, I suppose the good news is that there aren’t any races right now!
| Distance | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1 mile | 8:38 | 8:38 | 8:41 |
Distance=3.12 miles
Pace=9:00/mile
Cross-training
On Wednesday, I logged off of telework, hopped on my bike, and finally rode the Mount Vernon Trail. I did a 9-mile loop that I’ve run in the past. After work on Friday, my boyfriend and I biked to a restaurant for dinner.
Meanwhile, the gym in my building should be opening in “the next couple weeks”.
Health
Injuries. Plantar Fasciitis. I iced my feet after my long run on Sunday and the next day, I could walk like a normal person! But, the pain returned later in the week but it was milder.
This week, it occurred to me that one of the side effects of my high blood pressure medication is swelling of the hands and feet and perhaps that’s exacerbating my PF.
Clothing
Shoes. New Balance 1080 Fresh Foam. My old pair of this model hit 300 miles. The new version seemed to have even more cushion. However, some of the reviews on the website panned the new design. However, they felt great on my feet! Price: $149.99.
Gear
StrideBox. The theme for the July box was “Chase the Sun”. The goodies were Nooty Sport Recovery Spread, Verb Energy Bar, PowerBar PowerGel Shots, Pacific Health Labs Accelerade Protein-Powered Sports Drink, and Zealious Active Recovery Race Relief. And, the Stridebox essential was a pair of sunglasses.
Media & Motivation
Podcasts. Episode 190: Seven Tips for Rebuilding Your Fitness, Running Rogue. A timely podcast given how many of us have fallen off in our training routines due to the COVID-19 pandemic. Some of the tips, such as setting a goal, might be obvious for most serious runners. But, some of the guidance, like building days before adding distance, were very helpful.
Racing Schedule
Future races. 2020 Virtual Boston Marathon. On Tuesday, I registered for this “race”, which I can complete any day between September 7th and 14th. In the coming weeks, I should receive a pre-race package with a commemorative bib and other goodies. All finishers will receive a shirt, medal, and other celebratory items.
Next race: ?
