Caper’s Training Log — Week Ending 9.6.15

blog post 9 6 15
Despite the warm weather, the days are shorter and fall is approaching

I just completed week 12 of my training.  The days are still hot, but shorter, and fall is approaching.  I am entering the most critical period of my training; the NYC marathon is eight weeks away.

Today, I reviewed my training logs from the same point last two marathon cycles.  At this point one year ago, coming off a serious injury eight weeks before the NYC marathon (which I finished in 3:43), I ran 11.5 miles on the ground and 26 miles on less than full body weight the AlterG (including 6 miles of speed work).  At this point in my  spring training for the Ventura marathon (which I finished in 3:38), I logged a 41 mile recovery week (following a hard 20 mile training run) and was not healthy enough to do any speed work that week.

This past (recovery) week, I logged 57 miles, including 6 miles of speed work.  That speed work on a hot and humid day left me too sore to run a scheduled marathon paced mile workout, but my long run today was at the fastest pace I have logged this training cycle.  While I am not yet training as well as I would like to be, I am encouraged to see the forward progress over time.

Here is how the week came together:

Monday 8/31:  Off.  Recover from 20 mile run.  My legs felt better than expected and probably could have enjoyed a short, easy run.

Tuesday 9/1:  7.5 miles on the treadmill at the gym with my sister (9:32 avg).

Wednesday 9/2: 9 miles, with 4 x 1.5 miles with 2:30 rests.  Outside temperatures were 73 degrees with 75% humidity, and required a lot more effort to run more slowly than the prior week when the weather was better.  My paces were (7:36 mi/172 bpm), (7:48/174 bpm), (7:54/175 bpm), (7:54/177 bpm).  My left glute was very sore after this workout and remained very sore for several days.

Thursday 9/3: 9 miles recovery/easy pace in 74 degree weather with 95% humidity (9:53 avg/149 bpm).  Saw a deer in my path at sunrise.  Ran the whole thing without a break.

Friday 9/4: 8.7 miles recovery/easy pace, with delayed onset muscle soreness (10:00 avg/143 bpm).  Took an afternoon nap and got extra sleep to encourage my body to recover.  Also did some strength work, which I have somewhat neglected while hosting house guests.

Saturday 9/5: 8.4 miles recovery/easy pace (9:47 avg/143 bpm).  Finished listening to Cheryl Strayed’s “Wild: Lost and Found on the Pacific Crest Trail”  Loved it.  Glute hurt at the beginning of the run but felt good after warming up. Spent some time on core and strength work.

Sunday 9/6: 14.5 miles (8:37 avg/159 bpm) on trails in Northern Westchester while listening to Kristin Hannah’s French World War II novel “Nightingale.”  Weather was in the low 60’s at the start!  My glute felt much better, but my body did not feel strong enough to run goal marathon paced miles as I had hoped.  Nevertheless, I was happy to see pace improvement over prior long runs this cycle.

Weekly total: 57 miles, approx. 8 hrs 49 mins, 118 JD intensity points

Any thoughts or advice on making the most of the upcoming training weeks, or recommendations of great books or podcasts to listen to?

Thanks for reading.





40-something marathoner frequently found on running paths in New York and Connecticut. Running habit supported by work as attorney/law firm partner. Cheered on by husband and two children.

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  1. Some of the books I have enjoyed listening to over years of marathon training (and cycling, and car trips): Bossypants by Tina Fey; yes Please, by Amy Poehler; I Feel Bad About My Neck and I Remember Nothing by Nora Ephron; Lots of Candles, Plenty of Cake, by Anna Quindlen; Fried Green Tomatoes at the Whisltlestop Cafe by Fannie Flagg (I know this is an outlier, but I’ve read the book and seen the movie and still really loved the audio); Born to Run; Ultramarathon Man; Finding Ulta by a Rich Rll; Running with the Kenyans; A Race Like No Other, by Liz Robbins (about NYC marathon); Eat and Run, by Scott Jurek; The Long Run, by Matt Long (I’ve listened to this one twice); A Life Without Limits, by Chrissie Wellington; My Life on the Rn, by Bart Yasso; 14 Minutes, by Alberto Salazar. And there are more….

  2. I know you’re a big fan of Serial, like me. There’s another podcast (Undisclosed) that looks at Adnan Syed’s case. I haven’t started yet, but it sounds like it’s right up your alley. Three attorneys did further investigations and discuss the material with a more careful legal/eagle eye.

    I can’t wait to get started on listening to this.

  3. Thanks, Cardamom. I listened to Undisclosed a few weeks ago and in some substantive respects liked it even better than Serial. Will be curious to know what you think of it.