Monumental Marathon: Training Week 5 of 12

Week5

Week 5: the week I started to feel my legs coming back around.

This week wasn’t nearly as stressful as weeks 3 or 4 but I was still traveling for work and then extended my stay in DC through the weekend to spend time with my lovely sisters. I flew out Monday and flew home on Sunday so I was in full “live out of your suitcase” mode — which, is probably a good thing because whatever wasn’t in my suitcase was still packed away in boxes in the new apartment.

On Sunday, I realized I had only been home for 3 days this entire month — but I genuinely enjoyed training in DC! I felt like I had quality workouts and my legs didn’t struggle through workouts kicking and screaming (well, maybe a little whining here and there).

Monday: OFF 

I had a run planned today but I was exhausted and had to tidy up a few things before flying out that afternoon. A rest day after 13 mi at GMP (and 18 mi total) the day before was probably wise anyway. Worked out for the best.

Tuesday: [9.24 mi total: 10 x 600 workout] 

This was the BEST workout I’ve had probably since before Boston. I haven’t really felt like myself lately – but that’s probably because I only have 4-5 weeks of consistent running logged since the bursitis healed. Consistency is beginning to pay off.

I’m sure the cooler temps in DC had something to do with it – it was a beautiful morning for a workout. I ran through the mall to Potomac Park and ran around Hains Point. I wish I had done my research the week before because I would have done workouts in the same place. It’s flat, fairly shaded, and a large portion of it is actually closed to vehicles. I saw plenty of cyclists whiz by and some speedy runners. I think it was also a bit cooler right on the water. This was my first 600m repeat workout ever – it’s interesting because my body knows how to run 400m, but extending it 200m was challenging. The goal was between 6:10-6:20 pace with 1:30 recovery jog between (30 sec walk, 1 min jog)

Splits: 2:16, 2:18, 2:17, 2:17, 2:20, 2:20, 2:21, 2:12 (woah nelly), 2:16, 2:22.

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Confidence boost!

Wednesday: [Easy 5 with client + Easy 5 solo]

AM 5 easy, 8:24 avg: Took a client for a run around the tidal basin and down the national mall this morning. Another beautiful rave run in DC! Legs were tired yesterday and a bit fatigued this morning but the shakeout helped.

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View of the tidal basin, with Washington Monument to the left

PM 5 easy, 7:37 avg: Another easy 5 after a long day of work. Stopped at the Jefferson Memorial and the steps of the Lincoln Memorial just to people watch. Observation: there were groups or pairs of people that were obviously traveling together, yet they all chose to take selfies of themselves with each monument. I wanted to turn and yell “why don’t you just take each others’ picture?!”

Thursday: [9 miles, 7:40 avg – 6 mi steady state]

I slept through my workout this morning and had a full day of work. I was really looking forward to a solid 10-12 miles to start the day. Storms were expected later this afternoon so I wasn’t sure if I would be able to run at all. Luckily, my sister was planning on going to her gym today anyway and had a guest pass I could use. We had dinner plans so I shortened the steady state from 8 to 6 miles. It was stupid hot and humid in the gym and I never really found a rhythm. It’s been awhile since I ran on a treadmill in general so I’m assuming that’s why I felt a little crazed. Still, happy to be able to get in a short workout. 2 up, 6 at 7:13-7:19, 1 down.

Friday: [Recovery 4.13, 7:47 avg]

Recovery 4 from my sister’s apartment mid-morning. Ran down Capitol Hill and then back up it! A homeless dude chirped “4 min miles, 4 min miles,…” as I jogged by.

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Saturday: [20 mi LSD, 8:24 avg]

First 20 done! Fueled by pizza, chocolate brownies and ice cream. My sisters and I all had long runs to do this morning. Lindsey T. was a wonderful tour guide for the first 6 miles. We ran from her apartment down Capitol Hill to the mall, then over the bridge to the Mount Vernon Trail, where we split off to finish our own distances. I ran past DCA and then back to the Mall before doing a loop at Hains Point. I really started to miss frequent water fountains between miles 4.5 and 13.5. It wasn’t terribly hot or humid (and there was plenty of cloud cover) but I stopped for several minutes at mile 13-14 just to make sure to get enough water and not bonk. The first 6 mi were 10 min/mi just chatting with my sisters and the last 14 were 7:30-7:50. The last time all three of us ran together was probably middle school. We talked the entire time and I couldn’t believe that we’d already run 6 miles by the time we had to split off.

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Loved this route!

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3 sisters, 42 collective running miles before 11 AM.

20 miles followed by a beer festival. It’s practically routine now: run 20 and drink beer for 4 hrs. Related: if you ever thought Korean BBQ tacos taste yummy, try running 20 miles beforehand. I practically went weak at the knees.

Sunday: OFF – back to Chi 

I’m really happy with how this week’s training went. I may not be hitting paces or feeling quite as strong as I have in past cycles, but I know my legs and motivation are starting to come around. I feel like after being 157% stressed last week, that this week was a big ‘refresh button’. 7 weeks to go!

– J

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