2017 New York City Marathon – Week 3

Despite traveling and very little sleep this week, I got my runs in!  I ran a tempo run on Monday and medium runs on Tuesday, Thursday, and Saturday.  I did them all on the treadmill due to 80 degree morning temperatures.

Training Schedule
July 16th – July 22nd

Sunday: Recovery Run. 6 miles.
Monday: Lactate Threshold Run. 10 miles w/5 miles @ 15K to half marathon race pace.
Tuesday: Medium-long Run. 14 miles.
Wednesday: Recovery Run.  6 miles.
Thursday: Medium-long Run. 12 miles.
Friday: Recovery Run.  6 miles.
Saturday: Medium-long Run. 16 miles.

Mileage Total: ~70 Miles

Notes. I ran all of my workouts this week on the treadmill.

Goal.  Get my runs in while out of town.  Outcome: Success!  I ran on the treadmill four days but I got the runs in.

Workout Details

Lactate Threshold Run. 10 miles w/5 miles @ 15K to half marathon race pace [Log Details].

Since Friday’s long run back home, I’ve really been struggling with the heat.  I did two recovery runs in Austin, Texas and they were incredibly sluggish.  I just couldn’t will myself to run outside again.  Thankfully, my hotel had a treadmill.  Unfortunately, it faced a wall.

I did a 3 mile warm-up at the 6.0 setting or 10:00 pace before taking a short break and starting the threshold segment.  I entered 7.8 – 7:42 pace – on the treadmill and immediately thought there was no way I could maintain the pace.  I dropped the setting down to 6.6 or 9:07 and felt much more comfortable.  I ran that for a half mile.  Gradually, I increased the pace until at the end of the workout, I was at the 7.8 setting.  In that moment, I realized I have a confidence problem.  I’m afraid of running too hard.

15K to half marathon pace segment=8:16.  Overall pace=9:05.

Medium-long Run. 14 miles [Log Details].

I really didn’t want to run this morning.  But, I told myself it was too early in the training cycle to start skipping workouts.  It was well after 8am when I woke up, so I knew I’d have to run on the treadmill again.  I decided to break the run into 5 miles, 5 miles, and 4 miles.

I started the run at the 6.4 setting (9:23 pace).  I listened to a podcast and watched a little news but neither was holding my attention.  I switched the channels and ended up watching the Today Show with Hoda Kotb and Kathie Lee Gifford.  I’m not ashamed to admit it – I actually like this show!  When I took my first break after 5 miles, an attendant started to clean my treadmill but I told her, “I’m not finished”.  Nope, not by a long shot.  The second segment went by pretty quickly.  I wasn’t feeling great but I knew if I kept the pace comfortable I could finish the workout.  I was glad when the run was finally over.

Overall pace=9:07.

Medium-long Run. 12 miles [Log Details].

When I woke up, it was already over 80 degrees outside with 82% humidity.  I debated running outside – I’d already done two run on the treadmill this week.  But, I knew it would end miserably so I prepped for a treadmill run.

I broke the workout into three 4 mile segments.  For the first segment, I set the treadmill at 6.4 or 9:23 pace.  I felt better than I thought I would, so I upped the setting to 6.8 or 8:50 pace for the second set of 4 miles.  I still wasn’t feeling taxed at all.  Instead of doing another 4 at 7.0 or 8:35 pace, I did two and then increased the intensity to 7.4 or 8:07 for two miles.  I finished drenched in sweat, like I would have if I’d run outside, but not physically exhausted.

Overall pace=8:51.

Medium-long Run. 16 miles [Log Details].

I woke up feeling tired.  I checked the weather and it was already over 80 degrees.  I drank some coffee, water; and ate peanut butter crackers while I planned my treadmill run.  I drove to the gym and it hit me – I’m not tired, I’m exhausted!  Just as I was about to start the treadmill, I realized I didn’t have my foot pod.  I decided to drive back home and retrieve it since I’d really like to use that gadget to help with these treadmill workouts.

Back at the gym, I started the workout with the treadmill at 6.6 or 9:06 pace for 2 miles.  I decided to listen to my playlist from last year’s New York City Marathon for motivation.  I also ate a coffee bar since I was hungry and also thought I could use the caffeine.  I increased the setting by 0.2 for the next 3 sets of four miles.  I noticed some tightness in my right calf but luckily, it didn’t turn into pain.  I felt my stamina waning at the mid-point and told myself, “You’re an endurance machine!  You can run a marathon any time you want.  The question is just how fast.”  I didn’t think I would be able to complete the final 2 miles at the 7.4 setting, but I did it!

I finished the run feeling completely exhausted.  It was a very tiring week and I really just wanted to go to bed even though it was only noon.

Overall pace=8:35.

Health

Weight. Tex-Mex is one of my weaknesses and I gave into it while I was in Austin.  When I got home and weighed myself for the first time in four days, I was surprised I put on four pounds.  I ate a lot of salads for the rest of the week.

Sleep.  I flew back to Washington, D.C. on Tuesday evening.  I didn’t get to bed until close to midnight.  I also stayed up late Thursday night.  Thankfully, I had recovery runs the next morning both times.

Weather

I started the week in Austin, Texas where morning temperatures were actually cooler than in Washington, D.C.!

Still, after clocking 11 minute pace on a recovery run, I retreated to the treadmill.  Back home, I ran my easy runs outside in 80 degree temperatures but did the longer runs inside.

Racing Schedule

Next race: 2017 Dulles Day 10K on the Runway on Saturday, September 23rd. (My Complete Racing Schedule.)