2017 New York City Marathon – Week 14

I had a fantastic training week!  Cooler weather at the start of the week helped me run faster than usual.  I had some plantar fasciitis and piriformis pain, though.  I’m looking forward to the Army Ten Miler tomorrow and The Bourbon Chase next weekend!

Training Schedule
October 1st – October 7th

Sunday: Marathon-pace run. 20 miles w/14 miles @ marathon pace.
Monday: Recovery Run. 6 miles  (AM) + Recovery Run. 4 miles (PM).
Tuesday: VO2Max Run. 9 miles w/5x600m @ 5K race pace; jog 50 to 90% interval time between.
Wednesday: General Aerobic Run. 8 miles.
Thursday: Medium-long Run. 14 miles.
Friday: Recovery Run + Speed. 7 miles w/6x100m strides.
Saturday: Recovery Run. 6 miles.

Mileage Total: ~74 Miles

Notes. A busy workday on Monday led me to move my second run to Tuesday.  Otherwise, I followed the schedule.

Goal.  Run goal marathon pace during my 20 miler.  Outcome: Success!  My goal was sub-8:00 pace and I hit 7:59 overall.  The splits were very consistent, too.

Workout Details

Marathon-pace run. 20 miles w/14 miles @ marathon pace [Log Details].

After a 3 mile warm-up, I started the marathon paced miles on the Mount Vernon Trail.  I decided to run north into the 10-13 mph winds and then head south.  The first miles were just over 8:00 pace and I was happy with that.

I turned around at Roosevelt Island, started an Crank Sport eGel, and drank water at the fountain.  I forced myself to finish the gel before I reached the water stop at National Airport.  My mind wandered to the Breaking2 documentary and Eliud Kipchoge mentioning running the marathon with your mind and heart.  I ran a little faster.

I turned north when I reached Alexandria.  My breathing was heavy but I imagined this was how I’d feel in Central Park.  I was channeling the race so intensely that tears welled up in my eyes thinking about those final beautiful, painful miles in Central Park.

I was so proud when the segment was over.  All of my splits were between 7:50 and 8:09 pace.  I couldn’t be happier with how it went!

Marathon pace segment=7:59.  Overall pace=8:26.

VO2Max Run. 9 miles w/5x600m @ 5K race pace; jog 50 to 90% interval time between [Log Details].

I started the intervals on the Mount Vernon Trail after a 3 easy miles.  Running south near the Airport, I thought the first repetition was a little slow but the trail had some slight inclines.  The second interval brought me to the Four Mile Run Trail, which is completely flat.  The remaining 600s felt pretty effortless and I ran a faster cool-down than usual.

I missed my double the day before, so I ran a little under 4 miles during my lunch break.

600m paces=7:07, 6:42, 6:56, 6:44, 6:33.  Average=6:48.

General Aerobic Run. 8 miles [Log Details].

The first three miles were mostly uphill to the Custis Trail, but I ran it pretty well.  I had a lot more energy than usual.  On the first mile of Custis Trail, which is mostly downhill, my legs really started to turn over.  I stopped briefly for water at the junction with the W&OD Trail.  I didn’t want to stop running!  I glided across the trail for the next two miles.  It was hard keeping the pace on the uphill home, though.  It didn’t help that a bug made a direct hit to my right eye and I spent the last mile trying to flush the remains out of my eye.

Overall pace=8:10.

Medium-long Run. 14 miles [Log Details].

Arlington/Alexandria border to the Mount Vernon Trail and then headed north.  I ran fairly hard from the start – around 8:10 pace.  I listened to a playlist I’ve labeled “Swagger” – mostly hip-hop and dance music.  By the time I reached the Mount Vernon Trail, I noticed I was close to running sub-8:10 pace overall.  I stopped for water at National Airport and took a breather.  I slowed down after the rest but tried to maintain a hard pace.  I stopped to take pictures at Gravelly Point.

I finished the run feeling spent but not exhausted.  Bonus: the shower wasn’t occupied when I got to work!  Later, when I looked at the splits, I was surprised that I didn’t slow down as much as I thought.

Overall pace=8:09.

Health

Injuries.  My left foot still hurts with plantar fasciitis.  I wore a Strassburg Sock on Sunday night and it helped.  My piriformis was a little sore after my interval run on Tuesday but it felt better the next day.

Sleep.  I’m back to sleeping with the television on.  Most nights, I fell asleep between 9pm and 10am, but waking up around 2pm or 3pm.  Still, I got 6 or 7 hours of sleep a night.

Weight.  My stove has been broken for a couple of weeks, so I’ve been eating take-out most nights.  Work has also been busy and I didn’t eat lunch most days this week.  But, my weight didn’t really change.

Weather

Temperatures were in the mid to high 50s in the morning for most of the week.  I wore gloves during my runs on Monday and Tuesday!  By Wednesday, the humidity starting rising back to summer-like ranges but the heat and dew points were still low so it still good running weather.

Racing Schedule

Future races.  I found out on Wednesday that I didn’t get into the London Marathon.

I booked my hotel, train, and started my itinerary for my trip to New York City for the marathon.  I haven’t taken much time from work this year, so I decided to treat myself and go up a day earlier.

Next race: 2017 Army Ten Miler on Sunday, October 8th and the 2017 Bourbon Chase on Friday, October 13th and Saturday, October 14th.  I’ll be Runner 10 and Runner 11! (My Complete Racing Schedule.)