NYC Marathon Training: Week 5
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Week five went very well. Made it to spin and yoga, so training feels a bit more balanced. Solid running made training paces feel like they’re coming together. Speed work is finally feeling more manageable; oddly enough, it’s from running intervals on the treadmill. Have to go with what works. Keeping close eye on some muscular pain in left shin. Foam rolling to help manage that. Overall, feeling good.
Monday: Rest day. One day break between Sunday’s tempo run and Tuesday’s mile repeats.
Tuesday: Intervals. Treadmill seems the easiest way to consistently pace through interval sessions. Ran on Woodway treadmill, which I prefer. Feel less like I’m keeping up with belt speed since it more closely resembles feel of street running. Thus, was able to pace faster. Only noticeable issue is left shin feels a bit sore. Foam rolling and stretching.
- Total = 6 mi – 52:00 – 8:39 min/mi avg pace
- Plan = 3×1600 @ 7:04 min/mi
- Actual repeats = (1) 7:14; (2) 7:14; (3) 7:14
Wednesday: Cross-training. Evening Asana Yoga for 1:15. Relaxing practice focused on stretching hamstrings, quads, hips, and shoulders. Great poses for runners. Foam rolling.
Thursday: Tempo run. Started off achy, which subsided after stretching and increasing speed. Tempo miles were a push midway through on rolling park hills. Dropped pace back down at end of speed session. Some mental interference cropped up. Working on overcoming that. Legs feel fine post-run.
- Total = 6.01 mi – 49:10 – 8:13 min/mi avg pace (plus 1.5mi warmup/cool down)
- Plan = 3 mi @ 7:35 min/mi
- Actual splits = (1) 7:32; (2) 7:47; (3) 7:31
Friday: Rest day.
Saturday: Long Run. Birthday run! Took advantage of last Summer Streets. Cool temps, rainy – pouring rain, actually – then sunny. This run felt much easier than the 17 miles I did two weeks ago. Felt great on bridge inclines. Revised fueling plan seems to be working well. Only residual soreness is that troublesome left shin.
- Total = 18.01 mi – 2:37:11 – 8:42 min/mi avg pace
- Plan = 18 mi @ 9:08 min/mi
- Actual = 18.01 mi @ 8:42 min/mi
Sunday: Cross-training. Spin for 45 minutes. Actually had to increase resistance on hill work today to get a good workout. Good progress!
Total weekly mileage: 31.52 miles
See all weekly training recaps here.
LV runs NYC 
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Cracking week Lora! Do you find you get less sore shins when you run on the treadmill instead of outdoors? I found my gait changed on the tready and was always a bit more sore when doing reps on that? Do you have a grass 400m track to use? Keep it up the great work!
Thanks, Mart! I agree the treadmill tends to alter gait. But the shin pain was noticeable before I started running intervals on the ‘mill. I think (guessing here) that the shin pain’s residual from when I had piriformis/hip flexor issues. That was on the right, shin pain on the left. I think it’s from over compensating. The piri/hip issue is better…so hopefully the shin pain will subside soon, too.
nice work! i’m a BIG fan of speedwork on the treadmill as well. i have a tendency to go out WAYYY to hard on the track && am worthless after my first lap. ha!
i love that you have such great balance with your training too! off days && cross training! so important! again.. YOU ARE GOING TO CRUSH IT!