2018 New York City Marathon – Week 18
It was the last week of my 2018 New York City Marathon taper! Usually, I run these last workouts too hard but my hips were so sore that I surrendered to easy paces. It may be a stretch, but my goal is to run at least sub-3:38 tomorrow, which would re-qualify me for next year’s race.
Training Schedule
October 28th – November 3rd
Sunday: Medium-long Run. 13 miles.
Monday: Rest
Tuesday: Recovery Run. 7 miles
Wednesday: Dress Rehearsal. 7 miles w/2 miles @ marathon race pace
Thursday: Recovery Run. 5 miles
Friday: Recovery Run + Speed. 5 miles w/6x100m strides
Saturday: Recovery Run. 4 miles
Mileage Total: ~41 Miles
Notes. I skipped the five recovery miles on Thursday in favor of another rest day. And, I missed the strides that were scheduled for Friday.
Workout Details
Medium-long Run. 13 miles. [Log Details]
My last endurance run of the training cycle! I left my house at 7am so I could fit in 13 miles before cheering for the Marine Corps Marathon runners in the later miles of the race. From my neighborhood, I ran easy south through Crystal City. Along the way, I saw runners hustling to the starting area on the north side of the Pentagon. I was sure most of them would not make the 7:55am start.
In Gravelly Point, I quickened my stride to 8:00 pace and held that for the next four miles. Shortly thereafter, I heard a “Boom!” in the distance signifying the start of the wheelchair race. I heard the second burst 5 minutes later. Realizing I might catch the leaders in Rosslyn, I only stopped briefly for water at Roosevelt Island. Next, I climbed the Custis Trail – just as the marathoners were doing. To my delight, just as I crossed the Spout Run Parkway, I saw the front runners!
With the pressure of trying to catch the leaders, I put less effort into the rolling hills section of the Custis Trail but lengthened my stride on the one-mile downhill a few miles later when I was back on neighborhood sidewalks.
The time was the fastest I’d ever run this route! And, I made it to my cheering spot for the marathoners with plenty of time to spare.
Overall pace=8:22.
Dress Rehearsal. 7 miles w/2 miles @ marathon race pace [Log Details].
For the warm-up, I ran about 3.5 miles through residential neighborhoods to the Custis Trail. Just as I was starting the marathon pace segment, I saw two deer! After stopping to admire them with three giggling girls on bicycles, I restarted the first interval. I planned to run the two miles by perceived effort rather than goal pace. To help my mind lock onto marathon effort, I tried visualizing the First Avenue portion of the New York City marathon course. The first split was 8:27 pace, which was slower than I hoped but I accepted it. The second mile started on the W&OD Trail. Again, I tried to channel the proper effort. The next split was 8:12 pace, which is closer to what I wanted but still slow.
In an ideal world, marathon pace would have felt easier. But, I was heartened to know that the pace that would re-qualify me for next year’s race felt comfortable.
Marathon race pace splits, 8:27, 8:12. Average=8:20.
Recovery Run. 4 miles [Log Details].
I arrived in New York City later afternoon on Friday and checked into a hotel in Midtown Manhattan. I woke up early on Saturday morning to get my “shake out” run done before 9am. My legs had been sore for the past few days and I wanted to rest them.
From my hotel, I walked to Central Park before jogging along its paths. First, I headed towards the New York City Marathon finish line hoping to take some pictures. But, when I saw the road was already closed off for the Dash to the Finish 5K, I headed back towards the east side of the Park. My legs still felt awful and I didn’t know what to make of it. “Maybe this is just the taper,” I told myself. Two miles into the run, I saw Shalane Flanagan… AGAIN! I turned around and followed her for about 200 meters before she stopped. Inspired, I ran some strides and high knees during the next mile hoping to get some spring in my legs. I stopped just as the front runners for the 5K were coming through the Park.
Overall pace=9:21.
Health
Injuries. During Wednesday’s marathon pace workout, my hips felt uncomfortably sore. I took Thursday off hoping the rest would help, but they still hurt on Friday.
Sleep. I continued resisting sleep and got less than 7 hours most nights.
Weather
The morning temperature was around 50 degrees at the start the week. It was a beautiful day for cheering at the 2018 Marine Corps Marathon. But by Thursday, it had climbed to almost 60! Winds were calm and there wasn’t any rain either.
Racing Schedule
Next race: The 2018 New York City Marathon tomorrow! (My Complete Racing Schedule.)
