Adventures of a female master runner in Metropolitan Washington, DC.
Training Schedule August 7th – August 13th Sunday: Long Run. 18 miles w/14 miles @ marathon race pace Monday: Rest or cross-train Tuesday: VO2Max Run. 9 miles. 5x600m @ 5K pace w/jog 50-90% interval time Wednesday: General Aerobic Run. 9 miles Thursday: Medium-long
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Training Schedule July 17th – July 23rd Sunday: Medium-long Run. 15 miles Monday: Recovery Run. 6 miles Tuesday: Lactate Threshold Run. 10 miles w/7 miles @ 15K to half marathon race pace Wednesday: Recovery Run + speed. 7 miles w/6 x 100m strides
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Training Schedule May 15th – May 21st Sunday: Long Run. 14 milesMonday: Rest or cross-trainTuesday: General Aerobic Run + Speed. 7 miles w/6 x 10 sec. hill sprints + 8 x 100m stridesWednesday: Medium-long Run. 10 milesThursday: Easy Run. 4 milesFriday: General
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Training Schedule May 8th – May 14th Sunday: Long Run. 12 miles Monday: Off Tuesday: Lactate Threshold Run. 9 miles w/4 miles @ LT pace Wednesday: Recovery Run. 6 miles Thursday: Recovery Run. 5 miles Friday: General Aerobic Run. 9 miles Saturday:
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This week, I only had two workouts – a medium-long run on Sunday and a marathon-pace workout on Thursday. Mostly, I prepared to race and accept that I may not re-qualify for the Boston Marathon. But, one month after having COVID-19 and having to skip the London Marathon, I’m grateful for the opportunity to start. On Friday, my partner and I left Washington, D.C., and made our way to Boston by way of New York City.
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This week, I only had two workouts – a medium-long run on Sunday and a marathon-pace workout on Thursday. Mostly, I prepared to race and accept that I may not re-qualify for the Boston Marathon. But, one month after having COVID-19 and having to skip the London Marathon, I’m grateful for the opportunity to start. On Friday, my partner and I left Washington, D.C., and made our way to Boston by way of New York City.
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It was my birthday week! When I return to racing, I will be in a new age group and in the GRANDmaster category. There was near record-breaking heat this week but I still ran well. In fact, I turned in my first sub-10:00 pace long run of the training cycle.
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It was a relatively cool weather week and it led to some great workouts. On Sunday, I completed the “Arlington Loop” for my long run and felt like I could have gone further. On Tuesday, I ran 1000m repeats on the trail as fast as I’d done shorter intervals. And on Thursday, I cruised through a marathon-pace run.
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This week, I was on vacation in the Finger Lakes region of New York. I completed my long run the Saturday before leaving Virginia so I only did two workouts during the trip. Even though there was a rail-trail nearby, I felt safer running them both on the track.
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The week started with a slow, hilly long run at the Wintergreen Resort in Virginia. For my other workouts, I settled on paces based on the VDOT tables in Daniels’ Running Formula. Meanwhile, my mind wandered to whether I should bother training for a fall marathon or not.
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