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

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7 Comments on “NYC Marathon Training: Week 1

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