2017 New York City Marathon – Week 8

I bounced back from last week. Cooler temperatures later in the week helped. And, I ran with a better attitude.

Training Schedule
August 20th – August 26th

Sunday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM)
Monday: General Aerobic Run. 9 miles.
Tuesday: Medium-long Run. 15 miles.
Wednesday: Recovery Run. 7 miles.
Thursday: Lactate Threshold Run. 12 miles w/6 miles @ 15K to half marathon race pace.
Friday: Recovery Run. 7 miles.
Saturday: Long Run. 22 miles.

Mileage Total: ~82 Miles

Notes. I didn’t make any changes to the schedule.

Goal. Match last week’s threshold run result (8:13 pace). Outcome: Push! I ran 8:13 pace for the workout.

Workout Details

General Aerobic Run. 9 miles [Log Details].

This was my fastest run of this training cycle!

I didn’t feel particularly good or bad at the start but I was running with a better attitude after telling myself that I’m choosing to do this everyday so I might as well enjoy it.

I started a loop that went uphill to Clarendon. I went back and forth with another runner along Washington Boulevard. He’d pass me at the lights and then start walking. I’d pass him back once I was running again. I stopped at a light near Washington and Lee High School and when the light turned green, he turned south towards Ballston. But, I continued along until I reached George Mason Drive. I was feeling to good that I actually dipped my shoulder a little as I rounded the turn. Still, I wasn’t running particularly fast on the Custis Trail. It wasn’t until I hit the downhill on the W&OD Trail that my stride really opened up. I ran on the shady section of Four Mile Run Trail to avoid the sun. I also stopped for water and exchanged some words with another runner.

Overall pace=8:27.

Medium-long Run. 15 miles [Log Details].

I had some muscle soreness in the morning. I’d done a lot of stretching after my long run on Saturday and I must have over-done it. I tried to focus on effort instead of pace during the early miles and ran what felt very easy. I listened to podcasts instead of music to keep me honest. I stopped five miles in and switched to an episode of the Jillian Michaels podcast that had me laughing out loud for the entire show.

I was running comfortably enough that the miles flew by. I switched to music at the Nelson Street water fountain on the Custis Trail and picked the pace up a bit. But, I took the uphill home super slow knowing that my goal for the week was to run well in two days.

Overall pace=9:24.

Lactate Threshold Run. 12 miles w/6 miles @ 15K to half marathon race pace [Log Details].

Someone finally turned down the humidity!

I was delighted to see the weather was cooler on the morning I was doing a tempo run. My goal for the week was to run faster than I did the last time I did this workout. I took the warm-up easy and saw two runner friends along the way. After four miles, I started the threshold run. The first mile was “slow”. I had to run “hard” to under 8:13 pace and was a little worried. But, during the next few miles on the Mount Vernon Trail, the pace felt a little easier. I turned around near Slater’s Lane. By then, I felt tired. It was a real struggle staying under 8:13 pace. During the last mile, I was running on pure desire. The last two splits were over my goal pace, so I wasn’t sure if I’d met my goal until I got home. I knew it would be close and when I crunched the numbers… I got 8:13 pace!

6 miles @ 15K to half marathon race pace=8:13. Overall pace=8:56.

Long Run. 22 miles [Log Details].

I decided to run a route starting with the hilly Custis Trail. I thought it might be insightful to get the hills over early for a long run and see how I do on mostly flat terrain. I ran easy for about 6 miles, stopped for water at Nelson Street, and then picked up the pace a little.

It was pretty hot and at Gravelly Point, I did something I’ve never done. I took my singlet off and ran in just my sports bra. I was a bit self-conscious about it, but I noticed it made me focus on engaging my core more. I ate a Crank Sport eGel on my way to the water fountain by National Airport. I tried to run 8:40 pace for the next 6 miles or so and managed to stay close to that range. In Potomac Yards, I stopped for water at a park. As I was drinking, I was horrified to see a little kid with his entire mouth around the fountain head!

I thought I’d run on the Barcroft Trail instead of Four Mile Run in hopes of shade and perhaps a water fountain. I’d never on this trail before and while I got the shade, there were more inclines. I was a little afraid when the trail ended and led me back to the road. When I realized I was running under Columbia Pike, I doubled-back. I took the uphill home super slow satisfied that I completed this run.

Overall pace=9:12.

Health

Injuries. I did some aggressive stretching after my long run last Saturday and I had sore glutes all week. I also have some mild plantar fasciitis in my left foot.

Weight. My weight dropped a little this week but not by much. If anything, the high and low measurements seemed to go away and my weight stabilized around 125 pounds.

Sleep. I practiced better sleep hygiene this week and was rewarded with more restful sleep. The biggest change I made was turning off the television in my bedroom so that I’m not waking up to news in the wee hours of the night.

Weather

Sunday morning was almost pleasant with lower dew points and humidity.

Then, the heat and mugginess returned. The temperature was close to 80 degrees through Wednesday. By Thursday and through today, the humidity dropped again but it was still hot.

Racing Schedule

Next race: 2017 Dulles Day on the Runway 10K on Saturday, September 23rd. (My Complete Racing Schedule.)