It was my first week training for the 2017 New York City Marathon! My schedule was tough but I completed all of my workouts despite heat, humidity, a rain storm, and very sore muscles.
July 2nd – July 8th
Sunday: Recovery Run. 5 miles.
Monday: Lactate Threshold Run. 9 miles w/4 miles @ 15K to half marathon race pace.
Tuesday: Medium-long Run. 12 miles.
Wednesday: Recovery Run. 6 miles.
Thursday: General Aerobic Run. 10 miles.
Friday: Recovery Run. 6 miles.
Saturday: Long Run. 17 miles.
Mileage Total: ~65 Miles
Notes. I followed my schedule – Pfitz 18/70-85 – to the letter. I didn’t run close to 15K to half marathon pace on Monday, though, due to the heat.
Goal. Complete all the workouts. Outcome: Success!
Lactate Threshold Run. 9 miles w/4 miles @ 15K to half marathon race pace [Log Details].
It was a hot and humid day, so I didn’t think it would be wise to run my recent half marathon pace from May which was 7:52. Instead, I set my Garmin for 8:10-8:30 pace.
During the warm-up, I noticed pain in my right calf. It was the same pain from the 2017 Eugene Marathon that I thought was a fluke. When I stopped for water near National Airport, I loosened the laces on my shoes to see if that would alleviate the pressure. I started the tempo segment a few steps later. I ran the goal pace fairly easily and at the end, wondered if I took it too easy.
4 miles @ 15K to half marathon pace segment=8:38. Overall pace=9:06.
Medium-long Run. 12 miles [Log Details].
Despite the Fourth of July holiday, I didn’t allow myself to sleep in. I knew I needed to start my runs earlier so I could run during the coolest part of the day. Walking downstairs to start my morning routine, I noticed my right calf and quadriceps were tender.
During the early part of my run, it was eerie how few people and cars were out on the roads. After a couple of miles, I was relieved when my aches and pains went away and I felt like running! I was listening to podcasts during this run and one of the episodes was about a young man who contemplated suicide. Like last week, I found my concerns floating away and feeling more appreciative.
Physically and mentally, I thought this was a good but exhausting run. I actually completed a nap before 11:30am.
General Aerobic Run. 10 miles [Log Details].
I woke up to the sounds of rain. I thought about running outside anyway but it seemed pretty heavy. I decided to run on the treadmill. On my drive to the gym, I saw a runner and thought, “You are such a wimp.” But, he was the only one I saw so I felt like I’d made the right choice.
I selected the indoor setting on my Garmin and the treadmill for 6.9, which should be 8:42 pace. I wear a foot pod on this pair of shoes and thought it would be calibrated. Unfortunately, I saw it was being way too generous with my pace.
I felt great during the run, though. I found myself gaining desire and confidence about training. “I’m in great shape,” I thought. But after the run, I painstakingly edited each lap to reflect the treadmill setting so I’d have a more realistic idea of how fast I ran.
Long Run. 17 miles [Log Details].
Since I’m following a plan, I thought I should have more time to think more about executing my workouts this marathon cycle. The night before, I chose a route. The morning of, I set my goal pace while fueling up for the run.
I wanted to start out easy, so I listened to a podcast. I stopped quickly for water on the Custis Trail and a few minutes later, started a Honey Stinger Gold Gel. It was very sweet so I nursed it for the next 40 minutes or so.
Near Roosevelt Island, I stopped for water again. There’s still a chlorinated taste to it so I didn’t have much water. The next few miles flew by. The trail was crowded, though, and I had to be mindful of people around me. I saw a friend at Gravelly Point and stopped to chat with him for a while. Like so many people in the area, he’s training for the Marine Corps Marathon and was also running 17 miles. I stopped for water again near National Airport and when I reached the W&OD Trail. I’d been running strong but by then, I started wilting. (The temperature was over 80 degrees.)
After the run, I doused myself in the water splash fountain and then sunned myself on a bench to dry out. I was exhausted but was really happy with the run.
Injuries. My right calf hurt and I had general muscle soreness (mostly in my quadriceps and hips) all week. I used The Stick on my calf and it helped quite a bit. For the sore muscles, I used therapy balls and a foam roller but I didn’t get as much relief.
Sleep. I tried going to bed earlier so I could get up around 5am. I wanted to start my runs before it got too hot. (Hahaha!) For the most part, I did a good job getting up.
Weight. After weeks of trying to lose a few pounds and failing, I indulged this week.
Hot and humid every day of the week with morning temperatures in the 75-85 degree range. Torrential rain drove me to the treadmill on Thursday.