With Boston marathon thoughts spurring me on, I just completed my Monday long run. This one was 12 miles, with the last 30 minutes being at a sustainably hard effort. It was a great day to run–about 55 degrees (better/cooler than Boston!), somewhat overcast, but with dabs and sprinklings of sun.
My Route: I live on a much-used running and cycling route along the shore of Lake Washington. It’s great for a route you don’t have to think too hard about. You can leave my house, run north for 3 miles and back, or south for 5 or 6 miles and back. It’s flat, easy to follow and scenic. But, I’ve also gotten pretty sick of it. It’s just that once you’ve run a route many times it can become tedious and even demotivating. So lately I’ve been charting myself some new routes from my house for longer runs I’ll be doing in the next few months in preparation for the NYC marathon.
Today’s route went south to Mount Baker park and Blvd, up Cheasty–a long hill through a forested greenbelt. South on Beacon Avenue and onto the Chief Sealth trail. I love this trail. Its rolls through some of Seattle’s most interesting neighborhoods. Vietnamese and Cambodian churches, pea patches, the Hong Kong driving school, then delivers you into Rainier Beach. From there I cut over to Seward Park Avenue, where today orthodox families celebrating Passover were walking under the laden cherry blossom trees in their dress-up clothes.
My Training Plan: The NY Marathon is 28 weeks from now, and I’ve recently run a half marathon, so I’ll get to have a leisurely build up to the race and include some 10K and Half Marathon races along the way. I’ve researched training plans, and the one I’ve decided to use for this race is from Brad Hudson and Matt Fitzgerald’s book Run Faster From the 5K to the Marathon. There are several marathon plans included and the one I’m using is the Master’s 20-week plan. I’m keen on it because it focuses on incorporating a variety of running paces, interval formats and run-strength training (hills and speed) each week, not just running volume. I also like it because it features 3-4 runs a week rather than 5+ runs, and instead, emphasizes cross training. Since I’m planning to do major cycling and swimming events this year too, that’s a must.
Back from my run, I stood in Lake Washington for an inflammation minimizing ablution and read Rachel Scheiner and Nicole Nazarro’s race times and grueling stories from Boston. Now that’s the kind of company I want to keep. Way to finish strong girls!