Sunday: Long Run. 12 miles Monday: Off Tuesday: Speed Run. 4 x 1200m w/400m recoveries Wednesday: Easy Run. 6 miles Thursday: Threshold Run. 7 miles @ marathon pace Friday: Easy Run. 6 miles Saturday: Easy Run. 10 miles
Total: ~51 Miles
Notes. The long run leading into Week 6 of the Hansons plan is 12 miles, but I wanted something closer to 16. Ultimately, I met him in the middle and did 2 hours and 25 minutes on the treadmill – about 14.5 miles. I also did the threshold run on the treadmill. I ran hard for an hour – about 7 miles.
Training paces
Recovery
Easy
Long
Marathon
Strength
5K-10K
No faster than 11:40
10:00-10:40
9:30-9:50
8:45-9:05
8:30-8:50
7:40-8:00
Workouts
Long Run
I had a pretty taxing “easy” run the day before. Then, my boyfriend and I went to dinner at a fancy restaurant. I woke up at 6:30 a.m.; by 8 a.m. I still wasn’t ready to hit the roads. It was already 75 degrees out, so I decided it would be a treadmill day. I would do the equivalent of 14 miles – 2 hours and 15 minutes.
I selected the Tempus Fugit course on Zwift and started with the treadmill on the 4.4 setting. I gradually increased the pace every 9 minutes and 50 seconds.
At 45 minutes, I jumped off the treadmill and chugged some ice cold water. I also brought a Crank Sport eGel (Strawberry) on the treadmill to eat.
By the end of the run, I’d worked my way up to the 5.7 setting on the treadmill, which felt strong rather than exhausting.
At some point, I planned to transition to doing my speed workouts on the Four Mile Run Trail. Mentally, doing repetitions longer than two laps is hard for me. However, I decided to keep this session on the Wakefield High School Track.
I’d created a playlist for my track workouts and knew it would be helpful today. The first repetition was hard, but I felt I could handle it. The second felt the same, but I did take some extra time recovering.
By my third repetition, they set up a cabana in Lane 1. I told myself I could run it at 8:00 pace – remembering that was my upper limit. To my surprise, I was holding 7:30 pace!
It was a great workout, but I had a mini-melt down with my boyfriend when I reached home. Between work, relationships, and marathon training, I’m feeling overwhelmed.
There’s an initial stage in a marathon cycle when exhaustion sets in, and I hit that stage this week. Maybe it was because I was in good shape before I started training that it took until Week 6.
I knew there were showers in the forecast, but the humid air rushed into the house when I let the dog out. Even though I had already done my long run on the treadmill on Sunday, I thought I could tolerate another hard run.
I chose the Surfin Safari route on Zwift and started the treadmill at 5.7. I programmed my Garmin to count every 9 minutes as one mile. For the first 3 miles, I gradually increased the pace. Starting with mile 4, I kept the treadmill at 6.3.
I finished feeling like I couldn’t run much further, which is how I’ve felt on the roads.
Treadmills. Landis L8. This week, I ran two workouts on my treadmill. I bought it a year and a half ago and have logged about 250 miles on it. I sprang for the orthopedic deck, which has made running on it more comfortable. The only negative is that the screen is rather “dumb” – it shows standard metrics like distance, pace, and elevation – but that’s about it.
Heart rate monitors. Garmin Premium Heart Rate Strap. Back in October, I purchased a heart rate monitor. While my Garmin tracks heart rate, I found it could be inaccurate – particularly in the summer when I’m sweating a lot. For some of my treadmill runs, I’ve been using heart rate as my goal rather than pace, and it seems to work well. Price: $92.90.
Training Schedule July 30th - August 5th Sunday: Long Run. 8 milesMonday: OffTuesday: Speed Run. 5 x 1000m w/400m recoveriesWednesday: Easy Run. 6 milesThursday: Threshold Run. 6 miles @…
Training Schedule July 23rd - July 29th Sunday: Long Run. 10 miles Monday: Off Tuesday: Speed Run. 6 x 800m w/400m recoveries Wednesday: Easy Run. 6 miles Thursday:…
Training Schedule July 16th - July 22nd Sunday: Long Run. 12 miles Monday: Off Tuesday: Speed Run. 8 x 600m w/400m recoveries Wednesday: Easy Run. 6 miles Thursday:…
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I enjoy your posts!!