2023 New York City Marathon – Week 1
Training Schedule
July 2nd - July 8th
Sunday: Long Run. 10 miles
Monday: Off
Tuesday: Easy Run. 6 miles
Wednesday: Easy Run. 6 miles
Thursday: Easy Run. 6 miles
Friday: Easy Run. 6 miles
Saturday: Easy Run. 6 miles
Total: ~40 Miles
Notes. Strangely, the Hansons Marathon Method Advanced Training program starts on a Wednesday. But I added a 12-mile long run to start the week. On Tuesday, instead of an easy 6 miles, I did some “speed play” at the track in advance of the scheduled interval workout the next week.
I also adjusted my paces for summer training conditions.
Training paces
| Recovery | Aerobic | Long | Marathon | Strength | 5K-10K |
|---|---|---|---|---|---|
|
No faster than 11:40 |
10:40-11:40 |
10:05-10:25 |
9:35-9:55 |
9:25-9:45 |
7:40-8:10 |
Workouts
Medium-long Run
Yesterday was my birthday. My boyfriend and I celebrated by staying out late.
I woke up and had coffee but didn’t leave home until close to 9 am when it was already around 78 degrees and 85% humidity.
From home, I ran to the neighborhood middle school and cut over to the Arlington Boulevard Trail. The was a terrible accident here a few days earlier. So, I’ve been particularly paranoid about turning cars.
I stopped for water on the Custis Trail. My pace was strong, even on the uphills.
On the W&OD Trail, the humidity made the air seem too thick to breathe. I sucked as much as I could through my mouth.
I ended the run before a steep uphill leading home. I didn’t see the point of torturing myself more. It was close to 80 degrees when I finished with a “feels like” of 85!
After the run, I drank some extend before heading downtown for my birthday brunch!
When I came home, I saw my dog had shredded the cover of my copy of Hansons Marathon Method! I guess she’s not a fan of the plan.
Speed Run
It’s been a while since I’ve visited my local track at Wakefield High School. I thought I should go over to check if I wanted to do my speed workouts there – last year, there was work done on the football field that impacted the track.
The warm-up was a little short – the track is a little less than a mile and a half from my house to the high school.
I quickly realized adjustments I’d made to my Garmin’s footpod settings before the workout threw off my pace. But, because it was a track, I knew my split times would be fine.
By the final repetition, more people were on the track – a high school-age-looking girl and several men running laps.
The repetitions were:
200m/400m: 0:60/2:52 (set 1), 0:60/2:52 (set 2), 1:03/2:51 (set 3), 1:02/2:54 (set 4), 1:02/2:54 (set 5), 0:58/2:53 (set 6), 0:59, 2:54 (set 7), 0:55/2:45 (set 8), 0:55/2:48 (set 9), 0:58/2:51 (set 10), 0:55/2:52 (set 11), 0:58/2:46 (set 12).
Average 200m=0:59 (7:52 pace)
Clothing
Shoes. Mizuno Wave Rider 27. This shoe has been my primary training shoe for over a decade. The current model feels slightly “flat” – I don’t roll as much off my striking foot. But, they will do the job. Price: $140.
Local Running Store. On Monday, I went to my local running store to use a gift certificate they’d given me for my birthday. While one clerk was ringing up my order, I heard another clerk yell, Sir, can I help you check out? I turned and noticed a disheveled man leaving the store with shorts and sandals in his hands. The man was robbing the store! I felt so badly for them.
Media & Motivation
News. “How to Stand Running in the Heat,” Runner’s World. The tips include some well-noted practices such as slowing down, wearing as little as possible, and drinking early and often. But one tip I hadn’t thought of was starting with a tailwind and ending with a headwind to take advantage of the cooling effect. The article also covers heat-related illnesses.
Racing Schedule
Next race
2023 George Washington Patriot Run (10 Miler), Sunday, September 10th. Goal is 1:20:00 (8:00 pace). This time is equivalent to a 3:44 marathon – my goal for NYCM.
Future races
- 2023 Army Ten Miler, Sunday, October 8th. Goal is 1:20:00 (8:00 pace).
- 2023 New York City Marathon, Sunday, November 5th. Goal is 3:44:00 (8:33 pace).
