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New York City Marathon Training: Week 4

Happy Monday! I can’t believe the weekend is already over even though it was a wonderful 3 day weekend! In case you were out and about enjoying the sunshine, here is what you missed.

Cockles and Lamb

Thou Shalt Not Covet thy Neighbor’s Long Run

The Inn at Little Washington Double Date

Bo and I are officially a month into marathon training and so far things are going well.

IMG_2873 (640x478) The heat hasn’t kept me from averaging two outdoor runs per week, one long run and one tempo run. I’ve enjoyed runs with new and old friends alike, eaten four banana and peanut butter sandwiches so far, and have have only lost one toenail.

With 13 weeks left until the marathon, here’s how my mileage has progressed so far:

Week 1: 17 miles

Week 2: 21 miles

Week 3: 24 miles

Week 4: 23 miles

I was able to stick with all of my runs this week except the 2-3 mile shakeout that I was supposed to do yesterday. However, I did sprints as part of my personal training yesterday so it isn’t like I was lazy.

Monday: 4.8 miles split between a morning 5k and then the run home

Tuesday: Personal Training

Wednesday: 6 mile run outside

Thursday: rest day

Friday: 12 mile long run

Saturday: Personal Training

Sunday: 90 minute Vinyasa yoga class

It will definitely be harder to keep up with my schedule this week since I’m traveling to San Francisco, Chicago, and Philadelphia! In hopes of keeping accountable, here is this week’s schedule:

Monday: 5 mile speed workout

Tuesday: Personal Training

Wednesday: 4-5 mile run in San Francisco

Thursday: rest day

Friday: 14 mile long run along Lake Michigan

Saturday: Shake out run

Sunday: Yoga

My goal this week is to get in each run and focus on eating well while traveling with colleagues.

Question: Have you run a marathon or a half marathon? If so, I’d love to feature you in my Wednesday series, Marathons+Moderation. Please email me or leave a comment if you’re interested!

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Overcoming Mid-Week Tempo Fears

Happy Wednesday!

This morning I finally embraced the mid week tempo run. My training calendar has a mid-distance tempo run on it each week and until now I’ve split it up and feared it for a few reasons:

  • Running longer than 4 miles on a weekday means leaving the house by 5:30 if I’m going to make it to work on time.
  • Even though I’ve been running for quite some time now, I’ve never figured out how to fuel for a 6-7 mile run.
  • I don’t live close enough to Central Park to enjoy the run up there unless I’m out the door and on the subway by 5am!

Last night, we didn’t get home from seeing Rock of Ages until almost 10pm which meant I wasn’t in bed until 11:30 by the time I ate dinner and relaxed.

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Even though I was exhausted at 5:15, I knew I’d feel better if I finally conquered my fears.

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The above picture is me trying to fake excitement at 5:25am.

I set out for the Hudson River Path as I knew that the sight of water would make me smile on this early morning and I’d be able to enjoy the path with other runners.

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It was the perfect morning for a run! The temperatures and humidity were lower than normal and the sun was shining!

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The sign below is right. A run along the water is a great way to unwind or get ready for the day!

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Why hello, New Jersey! You look quite pretty in the morning sun!

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Luckily, the water fountains were working along the path. I stopped 3 times for water and a one minute stretch break.

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By the end of the 6.02 miles I was sweaty but filled with smiles and a kick ass attitude!

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While I definitely need to figure out the fueling part of the equation, now I have a wonderful and scenic 6 mile route that I can enjoy each week and know exactly what time I have to wake up in order to make it to work on time.  I think I’ll try eating a piece of toast or half a banana before next week’s run.

Today’s splits weren’t too bad either:

6.02 miles 10:02 average pace

Mile 1 10:03

Mile 2 9:57

Mile 3 9:56

Mile 4 10:00

Mile 5 10:01

Mile 6 10:04

A longer morning run also means that my stomach has been screaming!

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Now I need your help! Do you have suggestions of what I should eat before 6 mile morning runs?

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NYRR Mini 10K Training Plan

 

This afternoon, when I saw Tina’s training plan for her next half marathon, I realized I don’t have a new goal in sight when it comes to running. For the past two years, I’ve been training for either a half marathon or a marathon. Right now, I’m really enjoying life and my current social life. Therefore, I’m not really excited about signing up for a marathon before the Savannah or NYC Marathon (haven’t finalized my decision on which one I’m doing yet). In addition, I don’t have any fun half marathons on the horizon, though I’m sure that will change soon. But, I realized that a training plan isn’t something that’s required just  for a longer race.

Therefore, I reviewed my list of upcoming races and chose the NYRR Mini 10K as the next race for which I want to seriously train. There are a few reasons I chose this race:

  1. It isn’t until June 11th so it gives me plenty of time.
  2. It will help me get back into half marathon training mode since I’m sure my awesome running buddies and I will find a half sooner versus later.
  3. There are other bloggers coming in from out of town which makes this an even bigger race since I’ll be excited. What better way to enjoy a race with friends than another PR?
  4. I haven’t run a 10K in ages; in fact I’ve only run 2 in the past 2 years! Most of the NYRR races are 4 milers, 5 milers, or half marathons.
  5. The Mini 10K is an awesome women’s only race with lots of history!

 

The Mini has been on the NYRR annual calendar since 1972. This year marks the 40th running. The event has been a model for women’s road races around the world. It has attracted Olympians, World Champions, and world record holders and has been the site of several world-best performances. Winners have come from Australia, Canada, England, Kenya, Morocco, Netherlands, New Zealand, Norway, Scotland, and the United States.

 

Similar to my half marathon, I am giving myself two goals: a stretch and a realistic. The my 10K PR is a 1:02:43 (10:05 pace). Therefore, my realistic goal is to beat this by keeping a 9:55 pace and my reach goal is to beat this by keeping a 9:30 pace which would be a 58:59.

In order to reach these goals, I am using Runner’s World Smart Coach which I’ve used many times before. This is my best tool for any training plan other than a half marathon. For half marathons, I’ve used Hal Higdon’s training plans. The Runner’s World Smart Coach is easy to understand, due to it’s links, and print so it’s conveniently posted in multiple places!

Here’s my plan for the next few weeks. I’ll be sticking to it as much as possible, as I may need to adjust days here and there due to travel or other plans.

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I like that this plan is manageable due it the 4 days of training and includes speed work, tempo, and long runs! Since this course includes lots of hills, including Harlem Hill, I’ll have to keep up my hill workouts in order to achieve my goal!

What’s your next race? Do you use a training plan for races shorter than a half marathon?

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