2016 New York City Marathon Training – Week 13
I changed my training plan a lot this week. I did a tempo run on Tuesday. It left me tired and sore by mid-week. But, that run coupled with a medium run at the end of the week helped me get my marathon confidence back! I’m racing a 20 miler tomorrow. Oh, and… Good-bye summer!
Training Schedule
September 18th – September 24th
Sunday: 8 miles general aerobic.
Monday: 6 miles recovery (AM) + 4 miles recovery (PM).
Tuesday: Interval Run. 9 miles w/5 x 600m @ 5K pace.
Wednesday: 6 miles recovery + strides.
Thursday: Medium Run. 15 miles.
Friday: 7 miles recovery + strides.
Saturday: 6 miles recovery.
Mileage Total: ~52 Miles
Adaptations. I planned to follow Week 6 of the Pfitzinger Advanced Marathoning 18 week/85 miles per week maximum training plan but things didn’t end up that way. Monday’s double became a single. Tuesday’s interval workout turned into a tempo run. On Wednesday, I did form drills instead of strides. By Thursday, I was tired and sore! I did a recovery run in the evening and moved my medium run on Friday.
Goals. Get my marathon confidence back with some endurance runs.
Workout Details
Tempo Run. 4 miles @ 10K to HM effort [Log Details].
After the 2016 Boston Marathon, I planned to run with some other running. Instead, I hired a coach and followed that schedule instead. On Sunday, I ran into some members from one of those clubs and they invited me out to join them. It seemed like fate since I’d just left my coach.
I met up with the group and after introductions, we were off and running through Hains Point. My pack of four other runners started at about 7:40 pace. Three of the women dropped down to 7:25 pace after about a mile and I had to slow down. One of the coaches stayed with me, though. At one point, he asked me to how hard it felt and I said, 10K to half marathon.
After the run, he guessed my marathon pace might be 8 minute miles, which is what I was thinking. Maybe 8:10 since the New York City Marathon is a tough course. He also made a suggestion that I run 800m workouts a few days later at around 7:25ish pace. It was nice to talk about actual goal paces for a change!
Overall, I thought it was a great run. It was pretty uncomfortable but not too hard that I thought I couldn’t finish if I really tried.
Tempo segment paces=7:40.
Medium Run. 15 miles [Log Details].
I ran home from work the evening before and woke up a little tired still. My leg muscles were also sore from Tuesday’s tempo run and Wednesday’s form drills, so I decided to do a medium run instead of an interval workout.
I wanted to keep the pace easy at the start, so I listened to two RunnersConnect podcasts. It was dark and I wanted to watch my step. (I still think about “The Fall“.) I was doing the run as a progression, though, and after about 3.5 miles, I picked up the pace a little.
I started the fastest part of the progression about 7 miles into the run when I reached the Mount Vernon Trail. I was surprised to see two runners from Tuesday’s workout on the trail! I waved but didn’t stop. I felt rude afterward.
I looked at my Garmin and it was showing 8:20 to 8:30 pace. I thought that was a little fast for an 8:00 pace marathon so I slowed down a little. I managed to run strong through 11 miles but then slowed down to a slog.
I thought this was a good effort! I was getting my marathon confidence back.
MP+10% segment (3.75 miles) pace=8:31. Overall pace=9:10.
Health
I knew I would be sore after Tuesday’s tempo run. But, I doubled-down and did form drills after my recovery run on Wednesday. I suffered from muscle soreness for the rest of the week.
Weather
Morning temperatures in the low 70s all week felt dreamy. The first day of fall was on Thursday! Bye, summer! I won’t miss you.
Racing Schedule
Next race: DCRRC National Capital 20 Miler on September 25th. (My Complete Racing Schedule.)
