2018 New York City Marathon – Week 11
My mileage was lower than usual but two of the workout were doubles. Monday’s interval session took so much out of me that by Wednesday, I needed an unscheduled rest day. My first race of this training cycle – the 2018 Navy Air Force Half Marathon – is tomorrow!
Training Schedule
September 9th – September 15th
Sunday: Recovery Run. 6 miles (AM) + Weight Lifting (PM).
Monday: Recovery Run. 6 miles.
Tuesday: VO2Max Run. 10 miles w/6 x 1000m @ 5K pace.
Wednesday: Recovery Run. 6 miles.
Thursday: Medium-long Run. 14 miles.
Friday: Recovery Run. 6 miles w/6 x 100m strides (AM) + 4 miles (PM).
Saturday: Recovery Run. 5 miles.
Mileage Total: ~53 Miles
Notes. Stupidly, I ran a second recovery run on Sunday and moved my interval workout up to Monday because the weather was so nice. The training load was too much and by Wednesday, I took an unscheduled rest day. I also missed the double on Friday due to fatigue.
Workout Details
Recovery Runs. 6 miles (AM) [Log Details] + 4 miles (PM).
It rained in the morning but I ran outside. I felt pretty good enough I ran a 22 miler the day before. I chose a loop that I used to run regularly but in the opposite direction. I ran down to the W&OD Trail and then west towards Carlin Spring Road so I would run most of the uphill early while I still felt fresh.
After looping around to George Mason Drive, I got a lot of downhill before heading home for the last mile.
Later that day, I went to the gym for my usual weight training session. Knowing it was a light week, I decided to run a two-a-day and jumped on the treadmill for 36 minutes of running.
Overall pace (AM)=9:00. Overall time (PM)=36:00.
VO2Max Run. 10 miles w/6 x 1000m @ 5K pace [Log Details]
I woke up thinking I was going to do a medium run, but after consulting Pfitz noticed he usually schedules speed workout after a very long runs. On my way to the Four Mile Run Trail, which is where I usually do my intervals, I ran into a co-worker. We ran together for a half mile before she split off.
I ran out east into a slight headwind. Towards the end of the second 5K pace repetition near Mount Vernon Boulevard, a man on a bike warned me about a puddle. I thought, “Puddle? I ran the 2018 Boston Marathon! I’m not worried about some puddle!” But, it was deep and completely soaked my shoes. At the end of the next repetition, I noticed the trail was flooded out at Route 1! For the rest of the workout, I went back and forth between Mount Vernon and Route 1. It was almost exactly 1000m and pancake flat, so it wasn’t terrible.
Split paces=4:23, 4:31, 4:34, 4:28, 4:32, 4:30. Average=4:29 or 7:15 pace.
Medium-long Run. 15 miles [Log Details] + 4 miles (PM).
Seeking redemption after an unscheduled rest day on Wednesday, I got up early on Thursday and tried to squeeze in 15 miles before work.
I tried to keep the effort easy during the miles on my way to the Mount Vernon Trail. Still, I thought I might have gone out a little too fast, though. I picked up the pace at Gravelly Point and hovered around 8:40-8:50 pace.
I made a quick stop for water at Roosevelt Island even though I had Generation UCAN in a handheld. I made my way to the Custis Trail and, knowing I need to start running faster, told myself, “It time to get uncomfortable.” I lingered a bit at the water fountain at Nelson Street to drink – it was still a warm 75 degrees out and I was running harder than usual. I pushed the pace once I reached the Glebe Road overpass and managed to average 8:15-8:20 pace over the next 4 miles!
Still stewing on the day of missed training, I ran 36 minutes on the treadmill to make the day a double.
Overall pace (AM)=8:50. Overall time (PM)=36:00.
Cross Training
Late in the afternoon, about five hours after finishing a recovery run, I did my usual weight training circuit: seated cable rows, lateral pull-down, stiff-legged dead-lifts, upright rows, shoulder presses, dumbbell curls, tricep presses, leg presses, and chest presses. I ran another easy run on the treadmill after.
Health
Sleep. Monday’s interval session took so much out of me that by Wednesday, I needed an unscheduled rest day. Unfortunately, by Friday afternoon I could barely keep my eyes open, which is why I usually take that day off.
Weight. I’ve been neglecting my diet, so of course, my weight hasn’t budged.
Weather
The week started rainy and a cool 61 degrees on Sunday. The showers finally stopped late on Monday but it remained windy for the rest of the week and morning temperatures gradually climbed to mid-to-low 70 degrees.
Racing Schedule
Future races. Registration for the 2019 Boston Marathon opened on Monday. This year’s race left me so traumatized that I couldn’t get myself to register until Wednesday.
Next race: 2018 Navy Air Force Half Marathon on Sunday, September 16th – tomorrow! (My Complete Racing Schedule.)
