CIM Training – Week 15
The week started with the New York City Marathon and I picked up my training the next day with an easy run through Central Park. I had two workouts this week but instead of training by pace, I just tried to run a little harder than I otherwise would have wanted. By week’s end, I felt recovered enough – mentally and physically – to give two more weeks of hard training until I start my taper for the California International Marathon.
The Details
With the New York City Marathon on Sunday, I had to adjust my training schedule and move everything back a day. Instead of doing workouts on Monday and Wednesday during the week, I did them on Tuesday and Thursday. I did an interval workout of 5 x 1 mile @ 10K pace and a 10 mile tempo run @ goal marathon pace. I did both by effort rather than pace. And, for the rest of the training cycle, my long runs will be on Sundays instead of Saturday, which will put me in sync with CIM since its also on a Sunday.
New York City Marathon. [Log Details]
I started the week by running the New York City Marathon on Sunday!
The marathon took a lot out of my physically and mentally. On the one hand, I should have expected that – it was a MARATHON! And, I ran it with 60 miles on my legs the week before. But, the fact that I couldn’t do 4 miles at goal marathon pace in the middle of it and the drastic fade at the end had me worried that my endurance just isn’t where it should be. I picked up my copy of Hansons Marathon Method and read the section on adjusting race goals. I thought I might want to spend the rest of my training cycle figuring out what my actual marathon pace should be in December rather than my goal, which might not be based in reality.
Interval (6 x 1 mile @ goal 10K pace w/800m recoveries). [Log Details]
I was out of town for the weekend and didn’t turn back the clocks in my house. I got up at 4:30am to get ready for my interval workout when I didn’t need to get up until 5:30am. On the bright side, I got a lot done that morning.
The workout was okay. It was only 2 days out from NYCM and my quads were pretty sore – my left one in particular. I decided to just run the repetitions at a hard effort rather than worrying about the pace. On the first one, I was surprised to see that my body went to GMP as its hard pace. Maybe that meant I really have locked in that pace. I tired a bit at the end of the workout but not terribly. In fact, I felt better after the workout than I did last week.
Goal 10K paced miles: 7:37, 7:41, 7:54, 7:49, 7:48. Average=7:46.
Tempo Run (16 miles w/10 miles @ goal marathon pace).
[Log Details]
I stayed up late writing my race report for NYCM. I woke up at 7am. I hurried my usual one-hour run prep and was out the door by 7:15am. That has to be a record for me.
The warm up felt fine. I started the tempo session by trying to run easier than comfortably hard. I was pretty happy to see that turned out to be goal marathon pace. For most of the run, I didn’t look at my pace at all and just ran by feel. Three or four miles in to the tempo session, I felt pretty good. The fourth and fifth miles of this route have some very minor inclines and I didn’t think they were too challenging. But, by the time I reached the 14th Street Bridge and Hains Point in mile 7, I didn’t have the energy to push. Still, it wasn’t a terrible effort 4 days after a marathon.
Goal marathon pace miles: 7:57, 8:03, 8:14, 8:12, 8:24, 8:08, 8:46, 8:22, 8:31, 8:27. Average=8:18 pace.
Other Running-Related Activities
Future Races.
California International Marathon. I ordered a pair of black Saucony Impulse Shorts for race day. I’m not sure what singlet I’ll wear butt I have several comfortable shirts. I went back to thinking I’ll wear the Brooks Pure Flows on race day. I ran NYCM in the Saucony Kinvaras. My feet and lower legs were killing me at the end of the race and I think it might be because they didn’t have enough cushion. I got an email from the race that I need to fill something out about how I’m getting to the race. I haven’t paid attention to logistics at all.
Boston Marathon. I got my confirmation card for 2016! I’m still not sure if it’ll be a goal race for the spring. I’d like to have a new experience and am looking at St. Louis (April 10th), Pittsburgh (May 1st), Eugene (May 1st) or Cleveland (May 15th). Of course, there’s also Ragnar Cape Cod (May 13th) with my crew.
Media of the Week.
Song. “California Gurls,” Katy Perry feat. Snoop Dogg. The New York City Marathon is over. It’s time for me to turn my attention back to my playlist for CIM.
Pictures.
The Week Ahead
The interval workout for next week is 2 x 3 miles @ HM pace w/a 1 mile jog. Instead of the 10 mile tempo run, I’ll have a 10 mile progression run instead. But, the 20 mile long run is with 10 miles @ GMP.
I’m on the last page of the training program! I’d like to make a final push to run hard (and well) these last two weeks before staring my taper.
Inspiration. “Ask yourself: Can I give more? The answer is usually: Yes.” – Paul Tergat
