2018 New York City Marathon – Week 7
During this post-recovery week, my mileage increased noticeably. Monday’s lactate threshold workout and Saturday’s 22 miler were more about finishing than pace. Also, my sleep and nutrition were disrupted as I transitioned from my current job to a temporary assignment.
Training Schedule
August 12th – August 18th
Sunday: General Aerobic Run + Speed. 7 miles w/10 x 100m strides.
Monday: Lactate Threshold Run. 10 miles w/5 miles @ 15K to half marathon race pace.
Tuesday: Medium-long Run. 14 miles.
Wednesday: Recovery Run. 5 miles.
Thursday: Medium-long Run. 11 miles.
Friday: Off.
Saturday: Long Run. 21 miles.
Mileage Total: ~68 Miles
Notes. I decided to go with the schedule as appeared in Pfitzinger Advanced Marathoning and moved my mid-week lactate threshold and medium run to Monday and Tuesday. With post-run strides prescribed for Sunday, I skipped my usual weight training session, though.
Workout Details
Lactate Threshold Run. 10 miles w/5 miles @ 15K to half marathon pace [Log Details]
On my way to the Four Mile Run Trail, I contemplated goal pace and settled on 8:30. It was slow but I knew I needed a “win” because the last time I attempted this workout, I stopped after two miles. The first mile was flat and when I finally glanced at my Garmin, I was content with 8:25 pace. I ran south on the Mount Vernon Trail towards the Washington Marina. On the way back, there was a hill on the trail that slowed me down to 8:45 pace but the next two miles were a consistent 8:38 pace. Sweat streamed from my body after the run, but I was happy with how it went.
Lactate threshold segment pace=8:35.
Medium Run. 14 miles [Log Details].
I couldn’t believe my eyes when I woke up – 70 degrees?! That excitement was tempered when I couldn’t find my Garmin and had to use Strava to record my run. Unfortunately, I didn’t know how the app worked and I didn’t stop and resume the workout properly during the warm-up to the Custis Trail. Mid-way through the run, I decided not to worry and to just enjoy the run! In fact, I ran a little hard during the Lee Highway uphill to the Mount Vernon Trail.
At Gravelly Point, my legs finally felt the effort from the post-recovery week and I slowed down.
Overall pace=9:11.
Medium Run. 11 miles [Log Details].
The course I chose took me uphill north to Clarendon and downhill east to Rosslyn before hooking up with the flat Mount Vernon Trail. Physically, I felt great and powered through the first few miles. After four miles, I got my pace down to 8:30. But my mind was filled with all the things I needed to get done at work as I transitioned to taking a temporary job next week. I left the trail in Crystal City but ran hard for another mile.
Overall pace=8:58.
Long Run. 21 miles [Log Details].
During the warm-up to the Mount Vernon Trail, I told myself this run was a “time on your feet” run and to ignore pace. I didn’t feel well, so that suited me fine. Running without listening to music or a podcast, I tried to enjoy my surroundings and put the stressful work week behind. In Potomac Yards, I stopped at a park and had a Crank Sport e-Gel. By the time I reached the trail, I had worked through my doubts and anxiety enough that I wanted to tune out and listen to a This American Life episode.
The topic was so entertaining that I scarcely registered the next few miles. When I passed the water fountain at National Airport, it still seemed out-of-order. I stopped about 1:30:00 into the run and took a SaltStick Fastchew.
At Roosevelt Island, I ate a second gel and a Sword Energy Chew. It was so hot! (By then, the heat index was 87 degrees.) On my way to the Custis Trail on Lee Highway, I wanted to quit but thought, “If you want to finish the marathon, you have to run more than 15 milers.” The forecast showed thunderstorms and I longed for rain. By the time I stopped at the water fountain at Nelson Street, my pace was 9:45. I stopped for water and took my last salt tablet. For the final miles, I squirted a fair amount of water on my head and back. On the W&OD Trail, I felt pretty strong but it didn’t show up in my paces.
Overall pace=9:48.
Health
Sleep. There were a couple of nights when I stayed up after midnight (like binge watching the new season of Orange is the New Black on Sunday night) but generally, I slept well.
Weight. After a few days of eating sensibly and monitoring my diet, I couldn’t bother by the end of the week.
Weather
Morning temperatures were in the mid-70s with high humidity with the exception of Tuesday morning when it was a glorious 70 degrees! On several runs, I assured myself summer would be over soon.
Racing Schedule
Next race: 2018 Navy Air Force Half Marathon on Sunday, September 16th (My Complete Racing Schedule.)
