2016 New York City Marathon Training – Week 15
After a rest day on Sunday, I felt ready for a final push – two more hard weeks until my taper! Confident in my endurance, I wanted to run harder this week. I ran a tough interval workout on Tuesday, hitting paces I haven’t run in a long while. I’m ready for the Army Ten Miler tomorrow!
Training Schedule
October 2nd – October 8th
Sunday: Rest.
Monday: 6 miles recovery (AM) + 4 miles recovery (PM).
Tuesday: Interval Run. 1 mile @ marathon pace, 1200m @ half marathon pace, 800m @ 10K pace, 2 x 400m @ 5K pace w/2 min rests.
Wednesday: 8 miles recovery + form drills.
Thursday: Medium Run. 14 miles.
Friday: 10 miles general aerobic.
Saturday: 6 miles recovery + strides.
Mileage Total: ~57 Miles
Adaptations. I moved workouts around this week week since I ran my long run last Saturday and knew I had the Army Ten Miler tomorrow. Coming off an 80+ mile week, I took Sunday off. I ran my interval run with a club, so it was a ladder instead of 600m repetitions. I stayed on schedule for the rest of the week.
Goals. Run my medium run faster than my previous time.
Workout Details
Interval Run. 1 mile @ marathon pace, 1200m @ half marathon pace, 800m @ 10K pace, 2 x 400m @ 5K pace w/2 min rests [Log Details].
I parked at Gravelly Point and jogged downtown.
I got to the meet-up point. I was trying to get myself together, and in my haste, dropped my phone and it cracked! Another reason to hate Hains Point.
The first repetition of the ladder was supposed to be a marathon pace mile. I was running with a woman who wants to run 3:15 at the Chicago Marathon, which would make 7:27 her marathon pace. It was fast – 7:14 pace – but, I was happy letting her dictate the pace. The workout called for a 2 minute recovery, but we started a little ahead of that time. Each repetition got faster and faster. I struggled but by the end, the 400s felt almost comfortable at 6:30 pace.
We ran 3 miles as a cool-down. Although, for me, low-8:00 pace is still hard!
I felt good about the workout. The paces were hard but it was fun running that fast again.
Split paces=1 mile @ 7:14, 1200m @ 6:50, 800m @ 6:46, 400m @ 6:33, 400m @ 6:32.
Medium Run. 14 miles [Log Details].
The effort felt hard at the start. I was upset when I checked my Garmin and saw I was running 9:30 pace. That should not feel this hard! Despite my disappointment, I slowed down even more during this uphill, easy segment.
About 3.5 miles into the run, the route went downhill and I quickened the pace a little on my way to the Custis Trail. I continued running at a slightly harder effort even though my Garmin wasn’t showing a harder pace.
I started the MP+10% segment on the Lee Highway segment of the Custis Trail. I felt like I was flying! My hips and hamstring were killing me but I kept up the pace.
I continued running hard on the Mount Vernon Trail. I started fading after the Humpback Bridge. What’s the point? This marathon is going to be a complete disappointment anyway. But, I checked myself and from then on told myself, You are NOT allowed to quit!!!
I exited the trail in Crystal City. I hard-ish for another mile and then dropped down to an easy pace.
I enjoyed this run. I found my desire to dig deep and run hard!
MP+10% segments (4.53 miles) pace=8:08. Overall pace=8:45.
Health
My left hip and both hamstrings hurt after Tuesday’s interval run. I took it as a good sign that those muscles are finally getting used but I also stretched them out post-run.
Weather
Last week was rainy, but the skies cleared a bit by Sunday. The temperatures dropped into the lower 60s this week with some mist. It was chilly enough that I wore gloves during most of my runs!
Racing Schedule
Next race: 2016 Army Ten Miler tomorrow! (My Complete Racing Schedule.)
I decided on my goal spring marathon. Unless something happens in the next few months to change my mind, it’s going to be… The Eugene Marathon.
