NYC Marathon Training: Week 5
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.