NYC Marathon Training: Week 14
Week fourteen was the start of taper. Speed work and tempo runs maintained their intensity; long run shortened but required marathon pace. Time to let the body rebuild, and get race day necessities in order. Most importantly, time to appreciate the journey that began in the July heat. Excitement for race day is starting to culminate! It’s emotionally charging to see signs of race day preparation: “Marathon Route” flags, borough banners, bleachers in the park. Love it!
Monday: Rest day.
Tuesday: Intervals. Was worried if I’d be able to hit pace due to high wind. Considered it extra resistance training. Couldn’t be happier with the outcome of this workout. Eased into each interval and comfortably outpaced plan. Let stride open behind me and felt concentration on form aided pace.
- Total = 8.00 mi – 58:35 – 7:19 min/mi avg pace
- Plan = 8 x 800 m @ 6:48 min/mi
- Actual splits = (1) 6:38; (2) 6:36; (3) 6:31; (4) 6:33; (5) 6:35; (6) 6:33; (7) 6:40; (8) 6:28
Wednesday: Cross-training. Spin class for 45 minutes. Good class with a mix of speed and resistance training.
Tempo run. Had to move tempo up a day due to schedule conflict. Seriously expected to feel sluggish with the run a day after intervals and hours after spin. Thankfully, legs delivered again and was able to pace ahead of plan.
* Last tempo mile was on sidewalks/streets; reflected in pace.
- Total = 7.00 mi – 55:25 – 7:54 min/mi avg pace
- Plan = 5 mi @ 7:50
- Actual splits = (1) 7:34; (2) 7:38; (3) 7:44; (4) 7:36; (5) 7:51*
Thursday: Rest day.
Friday: Rest day.
Saturday: Cross-training. Spin class for 45 minutes. Two consecutive rest days made me feel edgy. Taper madness? However, wasn’t crazy about this particular instructor or her routine. Worked up a sweat, but class felt disjointed. Left feeling a bit disappointed.
Sunday: Long run. Last 10 Miles Run. Was meant to run Runners World Half Marathon in Bethlehem, PA. Decided not to travel this weekend after some unforeseen circumstances came up. Instead, met up with Jess and Team Run 2 Remember to run last 10 miles of the NYC Marathon route. Beneficial to get reacquainted with the gradual, but noticeable inclines along 1st Avenue, Willis Avenue Bridge, and 5th Avenue Hill.
Paced a bit faster than plan. Added an additional 3 miles to meet total mileage for the day. Overall, felt good to push through those hills. Hope to remember that feeling on race day.
Fun to remember running the same route last year when I paced at a 10 min/mi. This year, 8 min/mi and faster. Truly appreciative of my progress!
- Total = 13.15 mi – 1:44:38 – 7:57 min/mi avg pace
- Plan = 13 mi @ 8:23 min/mi
- Actual splits = (1) 7:54; (2) 8:39; (3) 7:59; (4) 8:11; (5) 7:47; (6) 7:51; (7) 7:47; (8) 7:56; (9) 7:53; (10) 8:02; (11) 8:01; (12) 7:58; (13) 7:34
Total weekly mileage: 28.15 miles
See all weekly training recaps here.
Sounds like you killed all your workouts this week!! Keep it up and I’m sure you’ll have an amazing NYC Marathon.
I’m pretty sure I tell you every week but, your training and progress is TRULY inspiring. I am not only happy to be a reader of this blog, but to know you in real life as well (mainly so your speed rubs off onto me)!
Haha, you’re speedy yourself, so I don’t know what you’re talking about! 🙂 Looking forward to many more happy runs together! xx