Summer of 2020 – Week 7
I started the next phase of the Daniels’ Running Formula‘s half marathon training plan just as my training paces were feeling more comfortable. In the meanwhile, my plantar fasciitis finally felt better! Despite the COVID-19 pandemic, I left for a summer vacation in upstate New York on Saturday.
Training Schedule
July 12th – July 18th
Sunday: Long Run. The lesser of 120 min. or 25% of weekly mileage.
Monday: Easy Run. 5 miles + 6 strides
Tuesday: Easy Run. 5 miles
Wednesday: Interval Run. Repeated H runs lasting 3 minutes w/2-min. recovery jog
Thursday: Threshold Run. Repeated 1 mile runs @ T pace w/1- min. rests
Friday: Easy Run. 4 miles
Saturday: Easy Run. 5 miles
Total: ~45 Miles
Notes. In this phase of the Daniels’ Running Formula‘s half marathon training plan, the hard workouts during the week are on Wednesday and Thursday. I followed the schedule but skipped any cross-training.
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
My goal was a simple one: as long as my pace was under 11:20, I would keep running until I ran for 2 hours.
The temperature was in the mid-70s at the start of the run but I knew it would climb to well over 80 before it was over.
D.C.-area forecast: Humidity dips a bit for now, but the heat streak continues https://t.co/p6Ppbj4Wku
— Capital Weather Gang (@capitalweather) July 12, 2020
For the route, I did my recent usual loop mostly involving the Arlington Boulevard Trail and Mount Vernon Trail. I listened to some podcasts and mostly disassociated from running. I kept my Garmin on the heart rate screen because I was primarily interested in effort but I couldn’t help occasionally peeking at my paces.
There were a lot of runners and bikers out on the trails. It seemed more of them were wearing masks while exercising – I guessed maybe 20%.
At Gravelly Point, I stopped for a long rest break. I had a Crank Sport e-Gel (Juicy Watermelon) and gulped down some water before re-started.
I exited the trail in Crystal City and saw my former D.C. Road Runners 10K Training Program Coach! I ran an additional 3 miles home.
The pace for this run was “slow” but satisfying. I’m training at the pace that my fitness indicates I’m at NOW, not the past.
Distance=10.62 miles
Pace=11:18/mile
Interval Run
I consulted Daniels’ Running Formula before leaving home to read what I could about “H”-pace workouts so I could determine how many sets I should run. I figured, given my current training load, it should be nor more than 25 minutes.
The temperature was still in the low-70s and the skies were overcast by the time I left my house.
D.C.-area forecast: Record 90-degree streak still in play; super hot this weekend https://t.co/HlP1ANtn1g
— Capital Weather Gang (@capitalweather) July 15, 2020
I ran a 2-mile warm-up down to the track at Wakefield High School. For the 3-minute “hard” segments, I ran about 600m. They were hard, but the recoveries felt adequate. At one point, “On Top of the World”, by Imagine Dragons came up on my playlist and for additional motivation, I actually sang out loud, “Get up, now! Get up!”
In the end, I couldn’t be happier with how the workout went – both the volume and pace felt comfortable! I started to think maybe I’m ready to run a little more or a little faster.
| Time | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 3 minutes | 0.37 | 0.37 | 0.36 | 0.38 |
| Set 5 | Set 6 | Set 7 | Set 8 | |
| 3 minutes | 0.37 | 0.38 | 0.38 | 0.39 |
Distance=4.32 miles
Pace=9:16/mile
Threshold Run
The confidence from the day before quickly faded when I viewed this workout. My speed-endurance has been very shaking lately. I headed to the track for this threshold run rather than risk running out of energy out on a rail-trail somewhere.
It was already solid mid-70 degree morning and very humid when I left the house at 7:30 a.m.
D.C.-area forecast: Seasonably toasty today, but will we hit 90? Hotter and muggier into the weekend. https://t.co/eRvHb3rfWK
— Capital Weather Gang (@capitalweather) July 16, 2020
One thing I love about the track at Wakefield High School is that it usually isn’t very crowded, so I don’t feel that I’m inconveniencing anyone by running a long workout.
The workout itself was rather uneventful. I gave myself some additional recovery time – 1:45 rests rather than 1 minute because based on yesterdays reading, I should be giving my body more recovery during “cruise interval” workouts. As a result, I hit my goal paces easily.
| Distance | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 1 mile | 8:39 | 8:37 | 8:37 | 8:29 |
Distance=4.38 miles
Pace=9:26/mile
Marathon-pace Run
Despite the COVID-19 pandemic, my boyfriend and I planned a summer vacation in upstate New York. We packed all the food we would need so we could essentially quarantine in the cabin we were renting. It was stressful trying to think of everything we would need for a week! And, I decided to do Sunday’s workout before I left so I wouldn’t have the additional anxiety of finding a good place to run 10 miles.
On Saturday morning, it was another hot and humid day in Washington, D.C.
D.C.-area forecast: Hot today, and turning hotter the next few days https://t.co/w8EvU6HPen
— Capital Weather Gang (@capitalweather) July 18, 2020
I was already sweating heavily after the warm-up to the track and questioned the wisdom of attempting a workout in these sultry conditions and almost went back home. But, I decided to use the mental trick I employed for my long run and just run until I fell off pace. But, that never happened!
Later that day, we drove to Cayuta Lake in upstate New York for a week-long vacation!
Distance=4.00 miles
Pace=9:26/mile
Cross-training
The gym in my building re-opened on Thursday but with some COVID-19 based rules. Reservations for 1-hour time slots on either the cardio or weight equipment can be made a day in advance. A maximum of 5 people will be allowed in the facility at one time.
Health
Injuries. Plantar Fasciitis. On Wednesday morning, for the first time in what felt like months, I walked to the bathroom without pain! Hallelujah! I’m not out of the woods yet but my working hypothesis is that edema caused by my high blood pressure medication was exacerbating my usual “niggles”.
Clothing
Shoes. Hoka Bondi 6. On Monday, I popped in my local running store thinking I would buy a pair of Hoka Clifton 6s. (I purchased a pair online but the 8.5 was a half-size too big.) I walked away with this model instead. They feel like a dream! Price: $150.
Media & Motivation
“The 2020 NYC Marathon Is Going Virtual. Here’s What You Need to Know,” Runner’s World. On Tuesday, details came out for the resolution of the largest marathon on the planet. It appeared as though non-registrants could also participate.
“The 2020 Fittest Cities in America“, Runner’s World For the third year in a row, my “city” – Arlington County – was ranked the fittest in the country!
Racing Schedule
Runner rankings. RunWashington’s DMV Distance Derby. 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: ?
