During week 14 of NYC Marathon training, I made it through three quality workouts spaced out by only one rest day in between, ran 73 miles and, with a lot of careful attention to recovery, remained injury free. Hooray!
Monday 9/14: 9.3 miles easy (9:29 average/144 bpm/60 degrees). I ran the entire workout without a break listening to “The Long Run.” Loved running in cooler weather.
Tuesday 9/15 AM: 9.1 miles with 3×1.8 miles (lower Central Park loop) (7:37 per mi/7:42 per mile/7:42 per mile)(169 bpm/66 degrees). It was great to be back in Central Park, where I was motivated to work hard by other runners. I shortened this workout a bit from Hanson’s prescribed 3×2 miles to fit the course and reduce my injury risk. I felt my glute during the second rep and slowed slightly, but felt glad that my pace was faster than when I performed this same workout on April 14 before my spring marathon.
Tuesday 9/15 PM: 3 recovery miles on treadmill (9:50 average/143 bpm). 30 mins strength and core work afterward.
Wednesday 9/16: 8.3 easy miles in Central Park (9:27 average/143 bpm/72 degrees).
Thursday 9/17 AM: 9.5 miles with 7 at Goal Marathon Pace (8:01 average/167 bpm/73 degrees). I shortened this run from the Hanson’s prescribed 9 miles at GMP, knowing that I had an intense long run on tap on Saturday, in order to remain injury free. I noticed myself sweating profusely at the end of the warmup, and think it is an adaptation that enabled me to run GMP despite the heat. I finished the run psyched that I could hold GMP for 7 miles in the heat and on Central Park’s hills, as previous GMP runs have been on the track.
Thursday 9/17 PM: 3 easy paced miles treadmill, 30 minutes weights, strength and core training. 8.5 hours sleep, much needed in high mileage with hard workouts.
Friday 9/18: 6.4 easy paced miles on the East River (9:41 average/146 bpm/70 degrees) while listening to “The Long Run.” I cut back on my mileage and ran where it is flat, rather than hilly Central Park, to baby a sore shin. My body was grateful for the cut back and my shin was fine after the run.
Saturday 9/19: 17.5 miles (8:47/170 bpm/77 degrees) with the NY Flyers through the very hilly NY Palisades. I joined the 8:30 pace group with the hope that the group would run 8:40-8:45 pace, given the heat, humidity and very steep hills (some 8-9%) on the course. Instead, people who would have formed an 8:00 group on a cooler day joined us, and we took off up and over the George Washington bridge very fast. I trailed the group by about a minute, averaging an 8:26 pace at the first water stop at mile 5. I knew I would have to slow down, however, to be able to finish the run injury free and continue training hard the following week. I slowed to a pace around 9:00 until the final 2 miles, which I ran hard. I finished the run satisfied with the effort and happy to be injury free. Enjoyed a great brunch afterward with the crew.
Sunday 9/20: 6.75 recovery paced (10:00 average/141 bpm) miles while listening to “Fast Girl” in Seattle, WA after flying cross country.
Weekly total: 73 miles, 11.5 hours running, 147 JD intensity points.
Thanks for reading.