2016 New York City Marathon Training – Week 9
Last Sunday, I had a great long run on the treadmill in large part because I was watching the men’s Olympic marathon. The weather broke this week and I had some better than usual runs. But, another heat wave arrived yesterday and led to a demoralizing long run today.
Training Schedule
August 21st – August 27th
Sunday: Long Run. 18 miles.
Monday: Off.
Tuesday: 9 miles recovery.
Wednesday: Tempo Run. 10 x 1K w/2 minute recoveries.
Thursday: 8 miles recovery.
Friday: 10 miles recovery.
Saturday: Long Run. 18 miles w/10 x 1 mile @ marathon pace or effort w/1:00 rests.
Mileage Total: ~75 Miles
Adaptations. Last week, I emailed my coach and learned I could the “recovery” runs a little harder. I took advantage of the cooler weather to turn those recovery run shuffles into slightly harder runs. On Saturday, I only managed 9 repetitions of 1 mile at marathon pace or effort.
Workout Details
Long Run. 18 miles. [Log Details]
I woke up to temperatures in the high 70s and humidity in the high 80s. I decided to run on the treadmill even though it didn’t feel completely miserable outside. I still had doubts about my foot pod but I started thinking it might be accurate after all. Still, I ran the workout by time – I broke that into three 50 minute segments.
I timed the run so I could watch the Men’s Olympic Marathon as a distraction. I also listened to my potential New York City Marathon playlist.
I ran the first 90 minute segment with the treadmill at 5.6-5.9 (10:43-10:10 pace) and it felt very easy. For the next one, I incrementally increased the speed to 6.5 (9:14 pace). The effort still felt pretty comfortable. But, I was disappointed to see Meb Keflezighi was suffering in the race! I started chanting, Come on, Meb! During the third 90 minute set, I increased the treadmill setting to 6.9 (8:42 pace). By then, I was cheering for Galen Rupp to hold on. The marathon finished but I still had about 10 minutes of running to go.
I finished the run feeling like I had an honest workout – my legs got the opportunity to stride out a little but I wasn’t completely exhausted.
Split paces=8:25, 7:57, 7:35? (Foot pod calibration=108.9).
Tempo Run. 10 x 1K w/2 minute recoveries. [Log Details]
The air temperature was in the high 60s, so I was hopeful that maybe I could pull off a good run. My coach didn’t put any pace notes in the workout, but just cautioned me not to go out too fast. I decided to just play it by ear.
I ran the first few repetitions pretty easy. Without any pace or effort guidelines, I decided to just run a little faster than my recent “recovery” runs. After a few repetitions, I began to realize this workout was going to go a little longer than I anticipated.
I turned around just north of Old Town Alexandria. I sped up a little on the way back but it wasn’t a conscious decision. Instead, I think this was an indication of why I needed to start slower.
Overall, it was a pretty uneventful workout. I ran such an easy pace that finishing wasn’t really in doubt. But, it didn’t feel very satisfying. I told myself to stay positive while I work out the adjustment to my training schedule and the heat.
Split paces=8:22, 8:19, 8:37, 8:12, 8:29, 8:22, 7:54, 7:52, 7:57, 7:52. Average=8:12.
Long Run. 18 miles w/10 x 1 mile @ marathon pace or effort w/1:00 rest. [Log Details]
I started the run very easy, particularly since it was uphill. At the 7.30 mile mark, when the trail went downhill and flat, I started the intervals.
The first repetition was all downhill and fast. I ran a little harder than the conditions may have warranted but it still felt like marathon effort. I cruised for the next few miles. But during the 5th repetition, I decided to dial things back significantly and mentally prepare myself to just finish.
I stopped for water during the start of the sixth repetition at the new water fountain by the airport. A fellow runner stopped and called it a life saver. I nodded in agreement. I felt better after the break.
During the seventh repetitions, I faded badly. I stopped under a tree during the break for some additional rest.
During the 8th repetition, I felt like I was absolutely baking. During the next rest break, I sat down on the base of an electrical wire post. I was so tired! I felt the tears welling up in my eyes.
After maybe a minute, I willed myself to keep running. But, the 9th repetition was a shuffle and the 10th had so much walking that I ended the workout.
I wasn’t upset on the walk home. I knew the conditions were just too much. I was actually happy I ran a few of the repetitions hard.
Split paces=8:12, 8:31, 8:33, 8:33, 9:24, 8:33, 9:05, 9:27, 10:18. Average=8:57.
Health
I felt good but my left piriformis and feet were sore early in the week. I think the treadmill running opened up my stride and aggravated my glutes. And, the Brooks Ghost 8 hurt my feet since they’re less flexible than the Mizunos.
Weather
The weather was hot and humid on Sunday, so I ran my long run on the treadmill. The temperature broke on Monday and most of the week was bearable. But, by Thursday, another heat wave rolled into the area.
Racing Schedule
Next Race. Parks Half Marathon on September 11th. (My Complete Racing Schedule.)
Future Races. I’m having doubts about my New York City Marathon performance so I’ve already started looking ahead to spring marathons. I’ll run the Boston Marathon but not as a goal race. I’m looking at late spring marathons like Sugarloaf, Ottawa, and Vermont City.
