Winter of 2020 – Week 1
After a week of down-time, I started my winter training cycle! My goal is just to be fitter by spring so I can properly train for the 2021 London Marathon next fall. However, I was so focused on house-hunting that the first workout caught me by surprise.
Training Schedule
December 6th – December 12th
Sunday: Off
Monday: Rest or cross-train
Tuesday: Lactate Threshold Run. 9 miles w/4 miles @ lactate threshold pace
Wednesday: Medium-long Run. 11 miles
Thursday: Recovery Run. 5 miles
Friday: General Aerobic Run. 6 miles
Saturday: Recovery Run. 5 miles
Total: ~39 Miles
Notes. The training plans in Advanced Marathoning start on Mondays, so I didn’t have a long run on Sunday. However, I ran 7 easy miles to start the week.
Training paces
| Recovery | Long | Marathon | Threshold | VO2Max |
|---|---|---|---|---|
| Slower than 9:40 | 9:25-9:40 | 8:55-9:10 | 8:25-8:40 | 7:40-7:50 (5K) |
Workouts
Lactate Threshold Run
With all the house-hunting activity that I’ve been doing lately, I didn’t pay enough attention to the first week of training. It started out with a lactate threshold workout!
Before leaving home, I read the guidance on lactate threshold workouts in Advanced Marathoning.
“Another way to estimate LT pace for experienced runners is about 10 to 15 seconds per mile slower than 10K race pace.”
Having just completed a hard 5-miler at 8:08 pace, I kept the pace range goal the same as the last week of my fall training cycle: 8:25-8:40.
I checked the weather and while it was cold, it was sunny. More concerning was winds at 13-15 mph with 24-29 mph gusts!
D.C.-area forecast: Mostly sunny, breezy and cold before warming trend begins https://t.co/mEIYyefXdB
— Capital Weather Gang (@capitalweather) December 8, 2020
I ran 2.5 miles to Crystal City in an easy 9:00 pace. From there, I started the lactate threshold workout. Soon, I was on the Mount Vernon Trail running a speedy 8:30 split for the first mile! I purposely slowed down a little around National Airport and at the junction with the Four Mile Run Trail and the second mile reflected it. The third mile was a little fast again but running into the head wind during the final stretch bumped the pace up again.
It was a great kick-off to a new training cycle!
| Distance | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 1 mile (Time) | 8:29 | 8:32 | 8:25 | 8:32 |
Distance=9.00 miles
Pace=9:04/mile
Medium-long Run
It has been a few weeks since my last “long” run and I was looking forward to this workout even if it would be a cold one.
D.C.-area forecast: Seasonably cold today with a few flakes possible, then a warmer stretch into the weekend https://t.co/jTYZil4wtk
— Capital Weather Gang (@capitalweather) December 9, 2020
I ran down the Arlington Boulevard Trail. I was running a little fast but it didn’t feel hard. In Rosslyn, I gawked at the hotel that was slated for demolition and then started the climb up the Custis Trail. At the end of the short uphill spiral near Lee Highway, my Garmin stopped working again! By that point, I had been averaging 9:12 pace.
At the water fountain near Nelson Street, I stopped for water and re-started my watch. On the W&OD Trail, for some reason, I kept straight instead of veering off to the Four Mile Run Trail. I guess I wanted to run in the sunshine for a change.
The run was quite a bit faster than I intended but I didn’t feel spent afterwards.
Distance=11.43 miles
Pace=9:10/mile
General Aerobic Run
Before leaving home, I reminded myself that the goal pace for this run was between easy and marathon-pace – 9:10 to 9:40.
D.C.-area forecast: Fairly bright and a bit breezy as our warming trend continues https://t.co/VXrt3byJjP
— Capital Weather Gang (@capitalweather) December 11, 2020
I ran north for 2 miles to the Clarendon neighborhood in Arlington, Virginia.
My boyfriend and I made arrangements to see three houses the coming weekend with the intent of settling on one, so my thoughts were consumed with the pros and cons of each one.
Despite the mostly uphill route, I averaged sub-9:30 pace.
I ran another two miles and met up with the Custis Trail. The segment of the trail that had been closed for construction re-opened. After another mile, I reached the W&OD Trail. As I headed over to the Four Mile Run Trail, my pace dropped to sub-9:00 for the next half mile.
I kept the pace up during the uphill home and then rushed downtown for work.
Distance=8.85 miles
Pace=9:12/mile
Cross-training
Weight training. No weight training this week as I’m staying out of the gym for a few weeks until Thanksgiving spike in Covid 19 cases subsides.
Health
Hypertension. This week, I started talking my high blood pressure medication before my runs. Because I’m running later in the morning, I realized some days the spacing between my morning and evening doses was only 8 hours.
Routes
Custis Trail I-66 Underpass at Bon Air Park in Arlington Reopened. The construction at the start of the the Custis Trail is complete! The segment of the trail between the Kensington Street off-ramp and the trail head re-opened ending in a new roundabout. This new layout should encourage bicyclist to slow down and prevent future crashes.
My Guide to Washington D.C. Area Running Routes
Media & Motivation
Podcasts. “Episode 255 – An Essential Race (Josh Merlis)“, Pace the Nation. After 2018’s close call led to the “Breaking 3″ project, I was happy to hear that the host completed his sub-3-hour marathon. During the episode, the guest race director discussed how he mitigated risk during the event by doing things like having people go to a specific cone prior to the start and having everyone go off in waves.
Racing Schedule
Runner rankings. “DMV Distance Derby Extended through April“, RunWashington. In addition to updating results through November, this piece announced the challenge will cover an entire year. My best times and standings are:
- Teddy Roosevelt Island (1.4 miles): 10:08 (7:38 pace) on May 12, 2020. 15th overall and 2nd female. After months of leading the standings, I’ve been dethroned!
- Custis Climb – Key Bridge to Glebe (3.1 miles): 25:47 (8:47 pace) on October 6, 2020. 14th overall and 4th female.
- Hains Point (2.5 miles): 20:37 (8:13 pace) on November 26, 2020. 69th overall and 21st female.
Next race: ?
