2018 New York City Marathon – Week 16
According to my training plan, I started my taper for the marathon this week! Sunday’s long run was my last 20 miler of this training cycle. Thanks to the cooler weather, my training paces dropped significantly. But, I suffered some hip pain at the end of the week.
Training Schedule
October 14th – October 20th
Sunday: Long Run. 20 miles
Monday: Off
Tuesday: Recovery Run + Speed. 7 miles w/8x100m strides
Wednesday: Medium-long Run. 12 miles
Thursday: Recovery Run + Speed. 5 miles w/6x100m strides
Friday: Recovery Run. 5 miles
Saturday: Roosevelt Island Parkrun #101
Mileage Total: ~52 Miles
Notes. I followed the schedule but oversleeping on Wednesday meant I ran the 12 miler in the evening. I ran easy the next morning to stay on schedule but it meant I ran 19 miles in 12 hours. The strides on Tuesday and Thursday felt great.
Workout Details
Long Run. 20 miles [Log Details]
At long last – arm warmer weather! The weather was overcast and 49 degrees at the start of my last 20 miler. I started the run fast – about 8:07 pace for the first 5 miles!
I stopped for water at Potomac Yards and choked down a Crank Sport e-Gel for fuel. From there, I continued south to Slater’s Lane. I dropped my pace down to 7:50 pace for the next 6 miles on the Mount Vernon Trail. I slowed on the 4.5 miles of rolling hills on the Custis Trail – down to around 8:26 pace. At Nelson Street, I ate another gel and took in more water there, at the W&OD Trail, and in Bluemont Park. When I hit the W&OD Trail, I pushed hard. I sped up to 7:52 pace for the final 2.5 miles.
At the end of the run, I felt confident knowing I could my goal marathon pace, which is now 8:06 (sub-3:32:00), in training.
Overall pace=8:07.
Medium-long Run. 12 miles [Log Details].
Technically, I woke up early enough to fit in 12 miles before work but I got greedy. Trying to get another half hour of sleep led to sleeping past 6:30am, which was not enough time. I decided to take an hour of annual leave and leave work early so I could run-commute home before it got too dark. Unfortunately, I packed the same clothes I laid out that morning and was over-dressed in a light long-sleeve and capri pants – by that evening, the temperature had warmed to above 60 degrees with winds around 15 mph and gusting over 20 mph.
From work, I ran easy for about 2.5 miles to the 14th Street Bridge and crossed into Virginia.
From there, I followed the Mount Vernon Trail south to Alexandria. During those four miles, I averaged 8:02 pace, which felt somewhat hard but not uncomfortable. After passing the Washington Marina, I sped up to 7:52 pace for the next 3.8 miles through the Del Ray neighborhood and South Arlington. I stopped for water at Potomac Yards park but wasn’t as thirsty as I thought I should be. I finally eased up the pace when I reached the uphill at Glebe Road. – just under 2 miles from home. My second solid run of the week!
Overall pace=8:15.
Fletcher’s Run Parkrun #101. 3.12 miles @ 5K pace [Log Details].
After a few announcements, the race was off a few minutes after 9am. The first mile was mostly on the boardwalk that cuts through the island. The wood felt slippery under my feet. When my Garmin said I’d run a mile, I hit the lap button and heard 7:24. The second mile was a loop in the interior of the island. My heart was racing and I slowed down a little. So, it didn’t surprise me that the second mile was slower – 7:38. But, I rallied toward the end and my final lap was 7:10!
I was fifth finisher overall and first woman! This race, the 2018 Navy-Air Force Half Marathon, and the 2018 Army Ten Miler are all pointing to a 3:36:28 (8:16 pace) marathon for the 2018 New York City Marathon based on the VDOT tables in Daniels’ Running Formula 2nd ed. Still, I think I have a faster time in me.
Overall time=22:44 (7:18 pace).
Health
Injuries. My right hip was killing me on Thursday! When I stood up, it felt like my leg would fall out of the socket. I concluded the medium run on Wednesday night followed by an easy run the next morning was too much.
Sleep. I fully enjoyed sleeping in on Monday! I over-slept on Wednesday morning but instead of being upset, assumed my body needed the rest.
Weather
The weather really cooled down this week. Temperatures were mostly in the upper
40s and lower 50s. It rained a little for my long run on Sunday and winds were strong during my medium run on Wednesday.
Racing Schedule
Future races. I (finally) booked my hotel and transportation to the 2018 New York City Marathon. I’ll go up on Friday and leave Monday.
Next race: 2018 New York City Marathon on Sunday, November 4th. (My Complete Racing Schedule.)
Great week!
I hope your hip is good and you’re enjoying the taper. I agree, the 20 mile long run suggests you have better than 3-36 in on a fast course in good conditions. Though I know course congestion and the hills are a factor in NYC.
I can’t believe you left booking your hotel and transportation until 2 weeks before the race. My partner would never let me leave it that late.
Thanks, Gary! Yes, I tend to wait until the last minute with New York because there are so many hotels that I can usually find somewhere to stay. Unfortunately, the train ticket feels expensive when I wait so long.
I may get my stretch goal for 3:32 for the race. I think I’m essentially in the same shape I was in last year – maybe a tad less fit. It’s time to start tracking the weather…