2018 New York City Marathon – Week 5

I ran successfully early in the week but my lactate threshold run on Wednesday was a failure.  Depleted, I skipped my medium run on Thursday, which hurt my weekly mileage.  With a few stops, I doggedly completed 10 miles at marathon pace on Saturday.

Training Schedule
July 29th – August 4th

Sunday: Recovery Run. 5 miles + Weight Training
Monday: Medium-long Run. 14 miles
Tuesday: Recovery Run. 5 miles
Wednesday: Lactate Threshold Run. 9 miles w/5 miles @ 15K to half marathon race pace
Thursday: Medium-long Run. 12 miles
Friday: Weight Training
Saturday: Long Run. 18 miles w/10 miles @ marathon race pace

Mileage Total: ~63 Miles

Notes. After a failed lactate threshold run on Wednesday, I moved my rest day to Thursday and omitted a second medium run for the week.  I added an easy run on Friday but passed on weight training.

Workout Details

Medium-long Run. 14 miles [Log Details]

Two days ago, I ran the longest run of the training cycle.  To keep the pace casual, I listened to podcasts on my way to Washington Boulevard which is where I finally picked up the pace.  My goal was to get under 9:20 pace for the next 4 miles.  There were chalk “signs” on the Custis Trail asphalt near Spout Run warning of construction and suggesting detours, but I took a chance and kept straight.  I took the long downhill on Lee Highway slow, believing that hammering that hill leads to a fade soon after.  It worked.  I didn’t feel tired until I reached Crystal City and I finished the run feeling strong.

Overall pace=9:12.

 

Lactate Threshold Run. 9 miles w/5 miles @ 15K to half marathon race pace [Log Details].

Based on my last tempo run, my goal for the lactate threshold segment was 8:00 pace.  Leaving the house, I felt like a lean, mean, running machine!  But after the warm-up, I was already drenched in sweat when I reached the Four Mile Run Trail.  “This is not going to go well,” I thought.  The first mile was 8:11 pace, which was a little slow.  The next was a strenuous 8:39 pace.  When I reached the Mount Vernon Trail, I had to stop.  Catching my breath, I tried to run hard again but stopped after a mile after I noticed my arms felt tingly and numb at the same time.  During the slow miles back to my house, I rationalized my disappointment by telling myself that there are bad workouts in every training cycle.

Lactate Threshold Pace segment=8:29.

Long Run. 18 miles w/10 miles @ marathon race pace [Log Details].

After getting dressed and eating a light snack, I noticed my Garmin battery was low so I got a late start waiting for it to charge.  From home, I ran to the W&OD Trail and followed the “Arlington Loop” going clockwise.  On the Custis Trail, I saw a deer!

After the Glebe Road fly-over, I ate a Sword Energy Chew, started my nascent 2018 New York City Marathon playlist, and began the marathon-pace segment.  It had been cloudy earlier but taking a detour on Lee Highway, I cooked under the sun.  At the Roosevelt Island water fountain, I plugged my headphones into my phone because my iPod Shuffle malfunctioned and danced on.  (My replacement Jaybird X3s died on Friday!)  For the next three miles covering the Mount Vernon Trail, I ran 8:30 to 8:40 pace.  I passed a very bad car-bicyclist accident near the George Washington Parkway crossing.  At the Merchant Marine Memorial, I stopped and took the second caffeine tablet.

Once again, my gear caused needless frustration as the volume from my headphones kept fading in and out.  Seeing people gathered around the National Airport water fountain, I stopped but it still hadn’t been turned on.  In that seventh mile, I started fading.  I paused to rest after the eighth and ninth.  At the end of the marathon pace segment, I stopped and saw sweat streaming off my body!  During the cool-down, I was so exhausted that I cut the route short.

Marathon pace segment=8:47.  Overall pace=9:16.

Cross Training

I smashed my weight lifting routine on Sunday!  I performed my usual workout – stiff-legged dead-lifts, chest presses, tricep presses, dumbbell curls and shoulder presses.  But for some exercises, I increased the weight or repetitions and that stressed my muscles a bit more.

Health

Sleep.  On Sunday and Monday nights, I slept terribly anticipating and then getting through a stressful day at work. My sleep was better for the rest of the week.

Weight.  Depleted after a failed lactate threshold run on Wednesday, my weight dropped below 123 pounds on Thursday.  But, it bounced back to 128 on Saturday after I cardo-loaded for my long run.

Weather

The week started with temperatures in the low 70s.  The heat was closer to 80 on Wednesday with high dew points.  It was overcast every day but the sun finally broke through the clouds on Saturday.

Racing Schedule

Future races.  I opted against the 2019 Tokyo Marathon because I didn’t have time to research turning it into a broader trip to Asia.

Next race: 2018 Navy Air Force Half Marathon on Sunday, September 16th (My Complete Racing Schedule.)