2023 New York City Marathon – Week 12
Training Schedule
September 17th – September 23rd
Sunday: Long Run. 20 miles
Monday: Off
Tuesday: Strength Run. 4 x 1.5 miles w/800m recoveries
Wednesday: Easy Run. 6 miles
Thursday: Threshold Run. 9 miles @ marathon pace
Friday: Easy Run. 6 miles
Saturday: Easy Run. 6 miles
Total: ~63 Miles
Notes. I made a few changes to the Hanson’s Marathon Method plan this week. It calls for a 16-mile long run, but I scheduled a 20 miler instead. I took the extra miles off Saturday’s easy run, which is 10 miles in their plan.
Training paces
| Recovery | Easy | Long | Marathon | Strength | 5K-10K |
|---|---|---|---|---|---|
| No faster than 11:15 | 10:00-10:40 | 9:30-9:50 | 8:45-9:05 | 8:30-8:50 | 7:40-8:00 |
Workouts
Long Run
Despite following the basic structure of the Hanson’s Marathon Method, I think doing a 20-mile run is essential, so I worked two into the plan. Today would be the first.
I had some coffee and toast with peanut butter for breakfast and left the house at 7:30 a.m. It was a cool morning, and I debated not carrying a water bottle but decided to have one, given the mileage.
Instead of a complicated route, I would do an out-and-back on the W&OD, Four Mile Run, and Mount Vernon trails.
I started on the W&OD Trail by listening to a running podcast and focusing on keeping my heart rate under 130. I thought, Start slow to finish fast. At Jennie Dean Park, I took a bathroom break and felt so much better after!
By the time I reached the Four Mile Run Trail, I was running 10:20 pace. I started my first Crank Sport eGel before the northbound turn onto the Mount Vernon Trail. (I would take one every 5 miles.) I arrived at the water fountain at the National Airport hoping to wash the gel down, but it was off! I was glad I brought a water bottle.
I turned around in Rosslyn. By the junction to L.B.J. Grove, I felt my stomach cramping. I kept running through it, and it had passed by the time I was on Gravelly Point. I frequently get stomach upset after taking a gel.
As I felt Gravelly Point, I saw two men looking for something. I thought about stopping to help but thought I might feel obligated to stay longer than I might want.
Back on the Four Mile Run Trail, by the water treatment plant, it started to rain. I told myself, It’ll be fine. If it rains harder, you can take cover under the bridge (I-395). But it didn’t bother me.
On the W&OD Trail, I was still running hard. Turning off into the neighborhood onto a steep uphill, I was still charging!
I felt I could have run further, which was good. But my pace wasn’t great.
Distance=20.10 miles
Pace=10:32/mile
Strength Run
I didn’t feel too beat up after Sunday’s 20 miler, but I ran a very slow warm-up on the W&OD Trail to save my energy for the speed work.
I started the marathon pace miles on the Four Mile Run Trail after the I-395 underpass. The first repetition was 8:43 pace, right in the middle of where I wanted it to be. I started the second repetition on the Mount Vernon Trail. I saw signs about a lost wedding ring and realized that must have been what the two men searched for on Sunday. I looked for the ring during the second recovery but couldn’t find it. I turned around and thought perhaps my pace would slow for the final two sets, but they were just as fast.
I was proud of this workout. I couldn’t have run this better.
1.5 miles/800m: 13:04/5:22 (set 1), 13:00/5:49 (set 2), 13:02/5:13 (set 3), 13:04/5:22 (set 4).
Average 1.5 mile=13:03 (8:42 pace)
Distance=7.99 miles
Pace=9:19/mile
Threshold Run
I used my workout on Tuesday to recalibrate expectations for this run and reset my goal marathon time to 3 hours and 51 minutes, so closer to 8:50 pace.
I ran my warm-up on the W&OD Trail to Shirlington. As I did on Tuesday, I started the marathon pace miles on the Four Mile Run Trail after the I-395 underpass.
My legs felt great at the start, and I was well under my goal – 8:44. I thought, Let’s see how close I can get to that for each mile. My second lap was also in the 8:40s when I turned north on the Mount Vernon Trail. All was well until I turned around under the Long Bridge and felt a hitch in my left hip. I eased off the pace for a while but was back on pace by the next mile.
It felt fantastic to have an excellent marathon-pace run for a change!
Distance=9.03 miles
Pace=8:49/mile
Health
Injuries. Left Hip. On Thursday afternoon, I rose from my office chair, and my hip was killing me! I hobbled around in pain for the rest of the day. On Friday, I ran my easy run on the treadmill out of an abundance of caution. I never take anything for pain, but I finally took some ibuprofen on Friday night.
Gear
GPS watches. Garmin Charging/Data Cable (0.5 Meter). I left my charger in Erie after the marathon last year. I bought a cheaper off-brand charger on Amazon to replace it. It never charged quite right, but it was doing the job until this week. Luckily, I had my Garmin Forerunner 645 Music until a replacement arrived. Shipping should only be a week. Price: $24.99
Media & Motivation
Podcasts. “Episode 486: Brad Stulberg – Master of Change, ” I’ll Have Another. I mentioned this podcast in Week 10. I listened to several interviews with Brad Stulberg as he does press for his new book, but I think this was my favorite because he coached the host during the show! Her podcast has changed, and that’s okay. He also talked about aging being a change, which I’m working through now with my running.
News. “Runner Restrains Man on e-Bike After He Assaulted Her,” Runner’s World. I had scrolled past this story but was astounded when I saw the video. This woman is amazing! (The people just walking by are typical of Northern Virginians).
2024 Boston Marathon. After a week of angst, the race told applicants they would find out in early October.
Racing Schedule
Next race
2023 Army Ten Miler, Sunday, October 8th. Goal is 1:20:00 (8:00 pace).
Future races
2023 New York City Marathon, Sunday, November 5th. Goal is 3:44:00 (8:33 pace). My college friends decided to come up to the City for the race! It complicates the logistics, but I’m happy we’re having a mini reunion.
My Guide to the New York City Marathon
