2016 New York City Marathon Training – Week 12
After the Parks Half Marathon on Sunday, I switched directions with my training this week and left my coach! For the rest of the week, I eased into doing more endurance runs with some strides.
Training Schedule
September 11th – September 17th
Sunday: Parks Half Marathon.
Monday: Off.
Tuesday: 8 miles recovery.
Wednesday: 7 miles recovery.
Thursday: Medium Run. 12 miles.
Friday: 6 miles recovery (AM) + Strides.
Saturday: Long Run. 20 miles.
Mileage Total: ~71 Miles
Adaptations. After a disappointing Parks Half Marathon on Sunday, I took Monday off and then… I left my coach! I ran easy the next two days and then did a medium run on Thursday. I did some strides during Friday’s easy run. And then I ran my first 20-miler of this training cycle today.
Okay, back to the coaching part. Here’s what you may be wondering and my response.
- “Why did you leave your coach?” In a nutshell, I lost confidence in the plan after my result from Parks. I ran what was essentially a personal worst – my slowest time since 1998 with the exception of this summer’s trail race.
- “But the weather on Sunday was so hot?” Indeed. In the past, I’ve looked at how I raced against the field in bad conditions on the assumption that we’re all running in the same conditions. My placement confirmed that this was a slower performance.
- “What are you going to do next?” For the rest of this cycle, I’m going to do a Pfitzinger-type training.
Workout Details
Parks Half Marathon. 13.1 miles @ half marathon pace [Race Report]
As I mentioned in the race report and above, I haven’t seen a noticeable improvement in my running since working with a coach so I decided to change my training plan.
On the bright side, the race provided me with a sense for where my fitness was. It wasn’t where I hoped it would be but I was still 7 weeks out from my goal race. I had some work to d0 but I’m not afraid of hard work.
Back of the Jefferson Memorial
Medium Run. 12 miles. [Log Details].
The day before, I thought I would jump right into the Pfitzinger Advanced Marathoning plan that maxes out at 85 miles. But, I didn’t think I could run a 15 mile medium run right now. I decided 12 miles was more reasonable.
I ran the first four miles at an easy effort. I concentrated on keeping the pace similar to what my recent recovery runs felt like.
The next three miles were on the Custis Trail. I increased the effort and passed a water fountain which would have given me an excuse to stop.
Under Pfitz, the last third of most medium (and long) runs should be run at MP+10%. I did some math in my head and guessed I should run the last 4 miles in 8:30 pace. It felt very hard but I did it!
It felt good to run a workout based on pace. Like my training had direction again.
MP+10% segments (3.79 miles) pace=8:20. Overall pace=8:55.
Long Run. 12 miles. [Log Details].
At the start, I listened to a This American Life podcast to keep the pace relaxed. I stopped 45 minutes into the run and started a Crank Sport e-Gel.
Once I reached the Mount Vernon Trail – about 6 miles into the run – I pushed the pace into something harder than easy but not quite hard. . I stopped briefly and started a Runner’s World Show podcast.
Cruising up the trail, I passed a Ragnar route marker near Crystal City. I thought about my recent Ragnar relay in Cape Cod and my van-mates. I decided to run a couple of faster miles before the Custis Trail since the terrain is harder. When my podcast ended and I took the opportunity to switch to music and start another gel.
I ran easy on the Lee Highway uphill but when the trail transitioned to rolling hills, I pressed the pace again. I saw my first Ragnar runner after the Route 66 overpass and gave him some encouragement. I refilled my Amphipod at the water fountain at Nelson Street.
At the Glebe Road over-pass, I pressed even harder for the next four miles. I ran this section on Thursday and tried to run similar paces.
I was very happy with this run! I had my doubts that I could even run 20 miles, so this was a huge mental boost.
MP+10% segments (5.81 miles) pace=8:32. Overall pace=8:57.
Health
I was tired every morning. I over-slept on Wednesday and ran home from work. My piriformis also flared up mid-week. I wasn’t sure what I may have done to aggravate it.
Weather
The week started warm and it was was another record-breaking hot day on Wednesday. But then, the weather broke and temperatures were in the low 70s in the morning by week’s end.
Racing Schedule
This week, I registered for the 2017 Boston Marathon! (My qualifying time is 3 hours and 55 minutes. I used my time from the 2015 California International Marathon, which was my fastest time this past year.)
Looking ahead, I added the Cleveland Marathon to my list of potential spring marathons but deleted Vermont City. So, right now, I’m looking at the Eugene Marathon on May 7th or the Cleveland Marathon marathons on May 31st.
Next race: DCRRC National Capital 20 Miler on September 25th. (My Complete Racing Schedule.)
