NYC Marathon Training: Week 3
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Week three was the highest total mileage I’ve run in nearly 12-13 weeks. Body’s worked through some kinks, but overall legs are holding up. First time trying an advanced marathon plan, which means long runs are hitting major mileage early on.
Monday: Reverse ladder intervals. Moved this session up a day. Incorporated workout while assisting with Joel’s Chi Running session. Intervals were punctuated with form reviews and some hill work. Actually welcomed the variation. Tough session; though pacing was all over the place.
- Total = 5.5 mi – 42:57 – 7:48 min/mi avg pace
- Plan = 1200m @ 6:56 min/mi; 1000m @ 6:52; 800m @ 6:48; 600m @ 6:45; 400m @ 6:38; (200m RI)
- Actual repeats = (1) 1200m @ 6:45; (2) 1000m @ 7:05; (3) 800m @ 7:01; (4) 600m @ 6:26; (5) 400m @ 6:42
Tuesday: Rest day.
Wednesday: Cross-train. Nike Training Club “Butt Buster.” (Go ahead and laugh – I know, I know…). Four-minute plank. Thirty minutes of stretching – especially piriformis and hip flexor.
Thursday: Tempo. Humid, sweaty evening run. Slow start due to knotty and achy legs. Wasn’t certain I’d be able to continue, but stretching helped. Met plan pace.
- Total = 7.01 mi – 58:05 – 8:20 min/mi avg pace
- Plan = 5 mi @ 8:05 min/mi
- Actual splits = (1) 8:08; (2) 7:56; (3) 7:58; (4) 8:03; (5) 7:52
Friday: Rest day. Stretching and epsom salt soak for legs.
Saturday: Long Run. Maintained good pace, though need to pace slower for these summer long runs. Nearly 87 degrees and humid. Ran Summer Streets, plus two bridges, which was a lot of fun. Public water fountains above 51st Street on Park would help. Was late refueling, which I believe caused me to overheat toward end of run. Break in shade, cold Gatorade helped. Finished 17 miles.
- Total = 17.01 mi – 2:27.33 – 8:42 min/mi avg pace
- Plan = 17 mi @ 9:08 min/mi
- Actual = 17.01 mi @ 8:42
Sunday: Cross-training. Spin class – 45 minutes.
Total weekly mileage: 29.52 miles
See all weekly training recaps here.
LV runs NYC 
very well structured training, whats your goal for this coming NYC ?
-isaac
My “A” goal is to get a Boston Qualifier, which would require me to run 3:40 or faster.
That is a superb “A” goal hope you achieve it,
But wouldn’t qualifying for Boston 2013 would take 3hr 10mins ?? I posted a time check guideline in my blog not too long ago.
(see it here: http://isaacloo.wordpress.com/2012/04/16/qualifying-boston-marathon/ )
I stopped running marathons but slowly dwelling into Ultra, doing The North Face 50, this October and then HK Vibram 100 in 2013.
All the best
Isaac
For men, perhaps! But for me, 3:40 🙂
Thank you, and best of luck with your races as well. Ultra racing is truly fascinating.
Oh yeah .. silly me, anyway .. YOu will do good, *I am not worthy in your footsteps* you are a sub4 runner after all.
me? weekend warrior with a penchant for endurance racing. Have a great one.
-Isaac
Nah, you know it all has to be rooted in having fun for it to be worth our time, right? 🙂