NYC Marathon Training: Week 1
Asics Experience 2011
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Week one of training went quite well. I’d upped my mileage the preceding week in preparation. My body adjusted to schedule and increased workout intensity. The week is successfully in the books!
Monday: One-hour form review/refresher with certified Chi Running instructor. Great opportunity to brush up on proper running form. Finished with 100 V-crunches for core.
Tuesday: Repeats. Miscalculated target pace. No wonder it seemed easy. At a minimum, good practice executing repeats with even effort.
- Total = 6.4 mi – 54:16 – 8:27 min/mi avg pace
- Plan = 3 x 1600m @ 7:53 min/mi
- Actual repeats = (1) 7:51; (2) 7:52; (3) 7:51
Wednesday: Cross-training. Evening Asana yoga for 1:15. Easy, restorative session. Also, 15-minute core routine using Nike Training Club app.
Thursday: Tempo. Tight piriformis muscle initially interfered with dropping to target pace. Quick stretch session helped alleviate muscle. Also, 50 triceps bench dips and 100 V-crunches for core.
- Total = 6 mi – 49:23 – 8:13 min/mi avg pace
- Plan = 2 mi @ 7:44 min/mi
- Actual splits = 7:42
Friday: Rest day.
Saturday: Long Run. Thirteen mile long run at marathon pace + 30 seconds. Bumped it up to 13.1 to make a proper half marathon.
- Total = 13.1 mi – 1:54.17 – 8:42 min/mi avg pace
- Plan = 13 mi @ 8:53 min/mi.
- Actual = 13.1 mi @ 8:42
Sunday: Cross-training. Spin class – 45 minutes.
Total weekly mileage: 25.5 miles
See all weekly training recaps here.
LV runs NYC 
Love that you made the long run 13.1. Nice recap 🙂
Yep – it’s the little things!
Way to go Lora ! I did my long run in Maine ! Awsome run felt great temps in the mid 50’s ! Perfect 🙂
YAY the journey has begun!! Hope you are feeling good this week. How’s the piri holding up? Are you doing any strength training for that?
you may find this helpful:
http://www.athletico.com/blog/index.php/2012/06/12/gluteal-and-piriformis-strengthening-and-stretching/
I do the bridge & lateral band walks for my strength training 2x a week… started back when I got injured. Has really helped. Along w/ squats and lunges… lots of glute activating exercises.
Thanks so much, Kristy! I’ll definitely take a look at incorporating this into my training. Right now I’m just very careful to stretch the muscle.
Just looked at the link you sent. I do the bridge, pigeon, and tennis ball – don’t have a resistance band for the lateral band walks. I may need to pick one up.