I hit a personal record of 76 miles during Week 13 of training for the NYC Marathon! I have been diligent about keeping up with strength work and recovery, and feel better than I expected. Reaching my 2015 goal of an 80 mile week before the taper is in sight; here’s hoping I can stay strong and injury free to reach it. Here’s how the week went:
Monday 9/7: 8.8 miles at recovery pace (10:29 avg/135 bpm) after Sunday’s long training run. I ran very cautiously as my glute was still sore. Spent 30 mins doing strength and core work after the run.
Tuesday 9/8: 9.8 miles, with 8×4 min hard (7:30ish), 4 min easy. With temperatures hitting 77 degrees during my run, and remembering my post-spring marathon goal of doing some fartleks, I decided that the experience of switching paces would be useful and that running by effort less disheartening than trying to hit a specific pace in the heat.
Wednesday 9/9 AM: 9.0 miles at recovery/easy pace (9:52 avg/142 bpm/72 degrees). I saw a pair of raccoons running across the trail at the beginning of my run, which started 45 mins before sun rise.
Wednesday 9/9 PM: 2.0 easy miles with my dog Deena. Core and strength work.
Thursday 9/10: 7.2 easy miles on treadmill. Finished listening to “Nightingale,” an outstanding historical novel set in France during World War II that kept me guessing til the end.
Friday 9/11 AM: 10.8 miles, with 6 at GMP (8:10 avg/169 bpm/66 degrees). I worked past midnight the night before, and starting the day with too little sleep and plans of doing my long run on Saturday (thunderstorms were predicted for Sunday), I decided not to chance the 9 miles called for in the Hanson’s plan. It was not a great run, but I was glad to have finished it uninjured.
Friday 9/11 PM: 4 miles with Deena, who ran the whole thing at a steady 10ish pace and who at 6 months finally (mostly) refrained from trying to greet everyone we passed on the trail. Very fun run! Core and strength and calf/achilles work.
Saturday 9/12: 14.5 miles (8:43 average/162 bpm/65 degrees) through morning mist and fall leaves while listening to Matt Long’s “The Long Run” part of the time, and music part of the time. Thank you for this book recommendation! The Honey Stinger gels I took sat really well with me. If I do as well with them during the 20 miler I hope to do next weekend at a faster pace, they will be my “go to” gel for the marathon.
I really enjoyed this run; other than a 15 minute bad patch on a long uphill which I gutted through without a break, I felt comfortable and maintained a reasonably steady pace at moderate effort. I slowed during the last mile to chat with a nice woman who saw my “Fred’s team” singlet (the charity team supporting Memorial Sloan Kettering Cancer Center that I ran for last year) and said she is training for her first marathon this year with Fred’s team.
Later in the day, I napped, did some core/strength and achilles work. I got 9 hours of sleep at night on the hope that I would be recovered enough to hit my mileage goal on Sunday.
Sunday: 10 easy paced miles (9:37 avg/149 bpm/72 degrees). Felt much better than I expected on this run, the day after a long run; how could I stop while listening to firefighter/marathoner Matt fighting his way off death’s doorstep? Considering “To Kill a Mockingbird” as my next audio book; I read it in school, but my sister says the audio version is truly outstanding. I was stoked that my body felt reasonably strong and I was able to hit my mileage goal. Core and strength and calf/achilles work before and after the run.
Weekly total: 76 miles, approx 12 hours aerobic “time on feet,” 133 JD intensity points.
Thanks for reading!