2016 New York City Marathon Training – Week 16
I had a good result at the Army Ten Miler. It helped me set expectations for the New York City Marathon next month. This was the peak week in my training schedule and it featured three pretty hard workouts one after another. My taper starts after tomorrow’s long run!
Training Schedule
October 9th – October 15th
Sunday: 2016 Army Ten Miler.
Monday: 6 miles recovery (AM) + 4 miles recovery (PM).
Tuesday: 8 miles general aerobic.
Wednesday: Interval Run. 12 miles w/6 x 1200m @ 5K race pace w/50 to 90% interval time between.
Thursday: Medium Run. 15 miles (AM) + 4 miles recovery (PM).
Friday: 8 miles general aerobic + strides.
Saturday: 6 miles recovery.
Mileage Total: ~73 Miles
Adaptations. Instead of a double on Monday, I did 10 miles as a single since it was a holiday and I had more time in the morning. Otherwise, I followed the schedule.
Goals. Accomplish Thursday’s double. It was peak week in the Pfitz schedule and this was the hardest day.
Workout Details
Army Ten Miler. 10 miles @ 10 mile pace [Race Report].
I was excited about running this race again. It’s one of my favorite local races but I skipped the past two years for training reasons. The weather on race day was definitely a factor. The temperature was in the upper 50s but the winds were 21 to 25 mph with 30 to 36 mph gusts! I finished in 1:15:40 (7:34 pace). I thought sub-1:17:00 (7:43 pace) would be a stretch, so I was very pleased with this result especially considering the conditions. Hooah!
Based on this race, I was able to narrow marathon expectations to something like 3:35 (8:13 pace) for the New York City Marathon next month.
Result=1:15:40 (7:34 pace).
Interval Run. 12 miles w/6 x 1200m @ 5K race pace w/50 to 90% interval time between [Log Details].
I ran this interval workout as an out-and-back on the Mount Vernon Trail. The total mileage for the workout was supposed to be 12 miles, so I ran a 4 mile warm-up. The first few repetitions felt fairly easy but mid-way though, it seemed to take more and more effort to keep the pace in the low 7:00 range. I knew I ran faster last week but there wasn’t any way I could push harder and finish the workout. I ran a little over 2 miles home for the cool-down.
Looking at the splits, I was impressed with the consistency. (The last repetition showed slow since it was in an area where my Garmin losing its signal.) But, the effort felt much harder than what I could run for a 5K.
Splits=7:04, 7:09, 7:11, 7:11, 7:12, 7:26. Average=7:57.
Medium Run. 15 miles [Log Details].
Since it was dark outside, I ran in a well-traveled, flat area for the beginning miles and saved the rail-trail for the latter miles which meant the harder segments would have more hills. I started with a podcast to keep the pace easy and stopped to switch to another one in Gravelly Point. I felt a little tired and wondered whether I would be able to pick up the pace later.
Surprisingly, I was able to find another gear when I needed it. It wasn’t completely comfortable but I held 8:30-8:40 pace on the northern section of the Mount Vernon Trail. I slowed a little for the gentle rollers on the Custis Trail but the effort felt moderate to hard. I switched to music for the last 4 miles to give me a boost. Sure enough, a half mile down the road, something clicked and I felt like I could run hard forever!
As I was dressing for work, I pulled my left calf. Oh no, what did I just do?! It was sore on my commute to work and I contemplated skipping the double. Later in the morning, it felt better. I went out for a 4 mile run during my lunch break.
I was pretty tired at the end of the day but I didn’t feel terrible.
MP+10% segments (5.56 miles) pace=8:25. Overall pace=8:46.
Health
My butt, hips, and hamstrings were sore most of the week. Over the past few weeks, I’ve noticed my range of motion is terrible. My impression was confirmed when I saw my Army Ten Miler photos. My legs looked so stiff! I’ve been concentrating on lifting my feet and driving my knees during runs and adding drills or strides after runs. I hope it helps.
Weather
Morning temperatures were in the upper 40s or lower 50s this week. I pulled out my long sleeve shirts and arm warmers but wasn’t ready for capris or tights yet.
Racing Schedule
Next race: 2016 New York City Marathon on November 6th! I’m ready to get my New York on! (My Complete Racing Schedule.)
Runners received their bib numbers this week! I’m in Wave 1 but for the first time, in the Green Start this year instead of Blue.
