2017 New York City Marathon – Week 12

2017 NYCM - Week 12 Infographic

I entered the race preparation phase of the training program this week. All the hard work came early with three workouts in a row.  I had a rough medium run on Wednesday.  But, I ran the 2017 Dulles Day on the Runway 10K today in 45:08(7:14 pace), which is much faster than I thought I would.  It was a terrible week for sleep and summer refuses to leave.

Training Schedule
September 17th – September 23rd

Sunday: Recovery Run. 6 miles (AM) + Recovery Run. 4 miles (PM).
Monday: VO2Max Run. 9 miles w/5x600m @ 5K race pace; jog 50 to 90% interval time between.
Tuesday: General Aerobic Run. 10 miles.
Wednesday: Medium-long Run. 15 miles.
Thursday: Recovery Run + Speed. 7 miles w/6x100m strides.
Friday: Recovery Run. 6 miles.
Saturday: 2017 Dulles Day on the Runway 10K.

Mileage Total: ~63 Miles

Notes.  I entered the race preparation phase of the training program.  The hard work came early in the week and my mileage was lower because I moved my long runs to Sundays.

Goal.  Finish the Dulles Day 10K in sub-46:00 (7:23 pace).  Outcome: Success!!!  I ran 45:08 (7:14 pace).  I’m shocked.  I thought sub-46:00 was a stretch.  I didn’t think I’d come so far under it.

Bluemont Park - 09172017

Bluemont Park – 09172017

Workout Details

VO2Max Run. 9 miles w/5x600m @ 5K race pace; jog 50 to 90% interval time between [Log Details].

After weeks of long, steady running, I’m getting more speed work in my schedule.  Even though I woke up feeling tired and sore from last week’s workouts, I was looking forward to turning my legs over for a change.  My goal was to run faster than I did during my last interval workout.  I ran close to 4 miles as a warm-up to the Mount Vernon Trail.  I listened to a mix of songs that I might use for my playlist for this weekend’s 10K.  I started the intervals after having a drink at the water fountain at National Airport.  I ran the repetitions on the Four Mile Run Trail.  The first repetition was a little stiff.  I didn’t have a good feeling about how this workout would end.  But then the second was much speedier.  “Maybe this won’t be so bad,” I thought.  I stopped to take a picture and got a complete rest.

I felt great for the final repetitions and was able to hold a consistent pace.  Afterwards, I was certainly tired but not exhausted.  I did almost two miles as a a cool-down home, walking the steep uphill.

Splits=6:57, 6:44, 6:54, 6:50, 6:58.  Average=6:53.

General Aerobic Run. 10 miles.  [Log Details].

For this workout, I wanted to have another sub-8:20 pace general aerobic run.  I listened to some songs that might end u as my playlist for this weekend’s 10K.  When I reached the Custis Trail, my overall pace was 8:10.  I felt good.  “That gives me some wiggle room.”  I stopped for water at Nelson Street.  After finishing the rolling hills, my overall pace was up to 8:18!  Just before the W&OD, I got passed by a female runner gliding down the trail.  “I’m going pretty fast here so, who is that?”  She didn’t pull away until we hit the junction.  I stopped for water and kept up the pace the rest of the way.  I slowed down a little.

Overall pace=8:11.

Medium-long Run. 15 miles.  [Log Details].

I wanted to run hard since I was taking the next two days easy, but I was pretty tired from the day before.  I did this run as a commute to work but looped down through Alexandria, Virginia since I’m only 7 miles away from my office.

I realized pretty early on that I should have brought a handheld and food.  (I didn’t eat breakfast.)  Still, I felt surprisingly good during the early miles!  Just as I was leaving Old Town, though, I hit a wall and felt terrible.  My legs completely lost their pep and I started shuffling along the sidewalks.  I stopped for water before reaching the Mount Vernon Trail and miserably thought, “I still have 6 miles to go.”  I trudged along and then stopped for water again at National Airport.  I filled my belly with water to trick my stomach into thinking it had food.  Why did I feel so terrible?  Was it the heat?  The wind? I crossed the 14th Street Bridge, which meant I only had two more miles to go.  I thought about finishing early – I could take the Smithsonian Metro stop to Capitol hill.  But, I managed to finish the run.

That evening after work, I realized I forgot my house key in my gym bag and had to go back to work.  I walked over to the Capitol and took a picture:

US Capitol - 09202017

US Capitol – 09202017

Overall pace=8:48.

2017 Dulles Day on the Runway 10K. 6.24 miles. [Log Details].

This was my first race of the 2017 New York City Marathon training cycle!

Udvar-Hazy - 09232017

Udvar-Hazy – 09232017

The course was completely flat and the weather wasn’t terrible. I ran fairly splits and started picking off runners mid-way through the race.  I moved into 4th place at the 6 mile mark and was seconds away from ou-tkicking the 3rd place woman at the end!  My time was 45:08 (7:14 pace) – almost a minute faster than where I thought my fitness was!

Time=45:08.  Splits=7:24, 7:24, 7:16, 7:21, 7:08, 6:56, 1:41 (6:29 pace).  Overall pace=7:14.


Sleep.  It was a terrible week for sleep.  I took a long nap on Sunday and it messed up my sleep going into Monday.  On Wednesday, I forgot my key at work, after already working late, and had to double-back.  I didn’t get to bed until 11:30pm.  Unfortunately, I didn’t get a chance to make up the time later in the week.

Weight.  I didn’t eat very much after my runs mid-week, so my weight dropped a little.


Usually, our region gets fall-like weather by mid-September.  But, summer won’t move along.  Morning temperatures were in  the low 70s but with high humidity most mornings.

Racing Schedule

Future races.  I find out if I got into the Tokyo Marathon on Monday!

Next race: 2017 Cherry Blossom 10 Miler on April 2nd. (My Complete Racing Schedule.)

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