2019 New York City Marathon – Week 10
Fully recovered from the cold I had after 2019 Ragnar Sunset Washington DC, I resumed the race preparation phase of my training. On Sunday, I ran a trail 10 miler as the second long-run of my weekend. Mid-week fatigue led me to push my marathon pace workout to Thursday, which meant there was only one easy day before my 22 miler.
Training Schedule
October 6th – October 12th
Sunday: 2019 EX2 Adventures Fall Backyard Burn 10 Mile Race #1: Lake Fairfax
Monday: Off
Tuesday: Medium-long Run. 12 miles
Wednesday: Lactate threshold Run. 14 miles w/6 miles @ goal marathon pace
Thursday: Easy Run. 5-7 miles w/strides
Friday: Easy Run. 5-7 miles
Saturday: Long Run. 22 miles
Total: 70-74 miles.
Notes. Wednesday’s run was supposed to be a run-commute but I left my house too late and pushed that workout to Thursday.
Workouts
2019 EX2 Adventures Fall Backyard Burn 10 Mile Race #1: Lake Fairfax. 10 miles [Log Details] [Race Report].
After last Sunday’s near medical emergency, my body and mind were still reeling. But, I forced myself to run this trail race, as preparation for the 2019 Brazos Bend 50 Miler. It was around 63 degrees at the start of the race, which took place on single-track trails around Lake Fairfax in Reston, Virginia.
Starting in the middle of the pack and getting backed up on the single track trail regulated my pace during the first 5 miles and I finished that loop in 10:20 pace. On the second loop, I ran a little faster.
Overall, I stayed ahead of dehydration by drinking about 10 ounces of Gatorade and a fair amount of water from my new Camelbak Circuit Vest. And, I only came close to tripping once or twice!
Time=1:42:00. Overall pace=10:17.
Lactate Threshold Run. 10 miles @ goal marathon pace [Log Details].
This workout was supposed to be on Wednesday but I left my house too late. So, I ran it on Thursday as a run-commute.
As a warm-up, I ran down the W&OD Trail. Then, I ran 10 mile at 8:20 pace, listening to my nascent 2019 New York City Marathon playlist along the way. I was a half mile in by the time I reached the Four Mile Run Trail and could run without intersections to the the Mount Vernon Trail, cross the 14th Street Bridge into Washington D.C., and then do a loop through “Hains Point”. It was a little windy but the temperature was perfect for running – about 55 degrees. I finished the speed session about a half mile from the end of the park and ran a cool-down to work on Capitol Hill.
When I reviewed the splits in my running log, I almost couldn’t believe how even they were!
Marathon pace splits=8:33, 8:15, 8:18, 8:14, 8:25, 8:25, 8:25, 8:14, 8:12, 8:12. Average=8:19.
Long Run. 22 miles [Log Details].
Three weeks out from the 2019 New York City Marathon, I wanted another run over 20 miles. I ran the same loop I ran a few weeks ago but with the hilly part at the beginning.
It was a cool morning – around 55 degrees – at the beginning. I ran down to the W&OD Trail and ran uphill to the Custis Trail. During a water stop, I ate a Bob’s Red Mill Better Bar as fuel for the rest of the run. In Rosslyn, I met up with the Mount Vernon Trail. Over the next few miles, I drank the rest of the Gatorade in my handheld so I could refill it with water at the fountain near National Airport. (It’s been operational most of the summer, which has been wonderful!) I wanted to run some sub-9:00 splits but it just felt too hard.
I left the trail in Alexandria and headed north through Potomac Yards. On Slater’s Lane, I ate a Maurten Gel 100. I choked a little an the marshmallow taste burned my throat but it gave me a second wind – for 2 miles, my pace dipped to the 8:40 range. (I also switched to my Best of Flo Rida playlist , which probably helped.) I eventually hooked up with the Four Mile Run Trail and slowed down a little. I eventually returned to the W&OD Trail and ran very slow returning home.
Overall pace=9:25.
Clothing
Saucony Peregrine ISO. This was a well reviewed trail running shoe, so despite the awful color options, I purchased a pair. I’ve worn them twice – once on a training run and again at the 2019 Fall Backyard Burn 10 Mile Race at Lake Fairfax. While I liked the cushion and think they will be fine for my upcoming 50 miler because it’s on a flat course, I didn’t think they would give me enough traction and feel under foot on a technical course. Price: $120.
Media & Motivation
News. There wasn’t bigger news in the running world this week!
HISTORY! pic.twitter.com/qjLfofhL5s
— Eliud Kipchoge (@EliudKipchoge) October 12, 2019
I missed the previous attempt because I was running the 2017 Eugene Marathon the next day. I tried to stay up but YouTube kept buffering but I slept feeling assured he would run under 2 hours.
Racing Schedule
Next race: 2019 New York City Marathon on Sunday, November 3rd. Runners found out their bib numbers this week! I will be in Green Wave 1, Corral C and start the race just after 9:40am.
(My Racing Schedule)
