This post serves as the update for both week 5 and week 6 of my ING NYC Marathon training. Six weeks into an 18 week training schedule, and I'm feeling more confident each week. Though the humidity continues to be tough, I've done a decent job of accounting for how it affects me. Time of day, nutrition, and pace are the best ways to control things until the weather improves, and in a few weeks all the effort is going to pay off. Everything I read says training in heat and humidity makes you stronger when the weather breaks. I was in Palm Springs, CA this past week, and though it was 105 degrees every day, the dry weather was much preferable to the swamp feeling of the East Coast. Running 7 miles at 6am when it's 75 and 40% humidity is awesome.
Week 5 summary: 32.68 miles.
Mon Aug 1: 7.18 mile run, 1:07:20, 9:22 pace. Did part of this run on a trail with significant hills, and part on a track. Went out at 11:45am in Quantico, and though it wasn't as bad as it has been, it was super hot on that track.
Tues Aug 2: 4.5 mile trail run, 41:55, 9:24 pace. Ran at 8am with a group, on a trail with good hills. Did 100 push ups and 50 pullups at the 1/2 way point.
Wed Aug 3: rest
Thur Aug 4: 7 mile run, 1:06:48, 9:32. Went out at 4pm due to a busy day. Thursdays are proving difficult for me to get out during any time in the day, and I need to commit to getting out early (before 7.) It wasn't too hot, but was indeed humid. I knew I had a 14 mile run facing me in 12 hours, and running 7 miles without a lot of time to rehydrate and rest before a longer run is not a good plan.
Fri Aug 5: 14 mile run, 2:44:28, 12 min pace. This was not fun at all. I didn't set myself up well for the run, and in 100% humidity it was pure pain. First five miles went well enough, and after two slow miles, I was able to pick it up again for 8 and 9. Just after mile 9, I started experiencing cramps in my calves. Uh, oh. Not a good sign. I hadn't taken any Endurolytes prior to the run, which most likely played a role in the cramps. Also, doing 7 miles less than 12 hours from starting a 14 mile run was a negative factor. I drank up my water, and ate GU and carried on. I ended up walking a great deal of the last 4 miles, averaging a 15 min mile pace over that stretch. Not a proud way to finish up the effort.
I was a mess for the remainder of the day on Friday. My calves, hamstrings, and quads cramped in concert, taking solos and combining to inflict unified pain. All day long my toes cramped. I went to work and my speech was distorted by my strained vocal chords and water in my ears. Not a pretty sight, indeed.
Week 6 summary: 28 miles. (step back week)
Mon Aug 8: 7 mile run, 1:01:26, 8:46 pace. Sunday I traveled to Palm Springs, CA, and on Monday morning I got up at 5:30am for a 7 mile run. The desert air was dry, and I shook out the travel stiffness with two easy miles to start. I looped around the downtown area and went along a bike lane that took me around the town through some neighborhoods. I tried to picture who might live in such a place. Nice, irrigated yards in front of low slung luxury houses at the base of a desert mountain. I ran with great ease considering I was working on little sleep in a strange place. Nothing like getting a good run in on a work trip before starting the week.
Tues Aug 9: 4 mile run, 34:14, 8:33 pace. Again felt great running in the dry air.
Wed Aug 10: rest. Travel day. Long flights back from California to DC.
Thur Aug 11: 7 mile run at race pace, 59:52, 8:32. Failing to lean from week 5, I didn't get out for this 7 miler until nearly 4:30pm. This was a race pace run, so I was to keep it between 8:45 and 9:05 per mile. I felt very good, though, and had a lot of stress built up from work to burn off. Each mile was pretty much the same, and I was able to keep an 8:30 pace the whole way.
Fri Aug 12: 10 mile run, 1:37:50, 9:46 min pace. Took my Endurolytes, filled up the water bottles, had my GUs, and went out at 9:45am. Took it easy, up and down some hills, out and back. Didn't suffer at all, and each mile felt good. Unlike the recent problems with the longer runs, I didn't feel bad at all at miles 6-8. This gives me a confidence boost headed into week 7.
Overall, things are good. Getting the support from family that I need, and managing to keep the training schedule manageable. My weekly mileage will climb steadily during the next several weeks. The long runs are reaching the peak, with 16 miles and 17 miles as the long runs for the next two weeks. The 19 and 20 milers are only 4 and 5 weeks away, respectively. The weather favors me for the September and October training.
Week 5 summary: 32.68 miles.
Mon Aug 1: 7.18 mile run, 1:07:20, 9:22 pace. Did part of this run on a trail with significant hills, and part on a track. Went out at 11:45am in Quantico, and though it wasn't as bad as it has been, it was super hot on that track.
Tues Aug 2: 4.5 mile trail run, 41:55, 9:24 pace. Ran at 8am with a group, on a trail with good hills. Did 100 push ups and 50 pullups at the 1/2 way point.
Wed Aug 3: rest
Thur Aug 4: 7 mile run, 1:06:48, 9:32. Went out at 4pm due to a busy day. Thursdays are proving difficult for me to get out during any time in the day, and I need to commit to getting out early (before 7.) It wasn't too hot, but was indeed humid. I knew I had a 14 mile run facing me in 12 hours, and running 7 miles without a lot of time to rehydrate and rest before a longer run is not a good plan.
Fri Aug 5: 14 mile run, 2:44:28, 12 min pace. This was not fun at all. I didn't set myself up well for the run, and in 100% humidity it was pure pain. First five miles went well enough, and after two slow miles, I was able to pick it up again for 8 and 9. Just after mile 9, I started experiencing cramps in my calves. Uh, oh. Not a good sign. I hadn't taken any Endurolytes prior to the run, which most likely played a role in the cramps. Also, doing 7 miles less than 12 hours from starting a 14 mile run was a negative factor. I drank up my water, and ate GU and carried on. I ended up walking a great deal of the last 4 miles, averaging a 15 min mile pace over that stretch. Not a proud way to finish up the effort.
I was a mess for the remainder of the day on Friday. My calves, hamstrings, and quads cramped in concert, taking solos and combining to inflict unified pain. All day long my toes cramped. I went to work and my speech was distorted by my strained vocal chords and water in my ears. Not a pretty sight, indeed.
Week 6 summary: 28 miles. (step back week)
Mon Aug 8: 7 mile run, 1:01:26, 8:46 pace. Sunday I traveled to Palm Springs, CA, and on Monday morning I got up at 5:30am for a 7 mile run. The desert air was dry, and I shook out the travel stiffness with two easy miles to start. I looped around the downtown area and went along a bike lane that took me around the town through some neighborhoods. I tried to picture who might live in such a place. Nice, irrigated yards in front of low slung luxury houses at the base of a desert mountain. I ran with great ease considering I was working on little sleep in a strange place. Nothing like getting a good run in on a work trip before starting the week.
Tues Aug 9: 4 mile run, 34:14, 8:33 pace. Again felt great running in the dry air.
Wed Aug 10: rest. Travel day. Long flights back from California to DC.
Thur Aug 11: 7 mile run at race pace, 59:52, 8:32. Failing to lean from week 5, I didn't get out for this 7 miler until nearly 4:30pm. This was a race pace run, so I was to keep it between 8:45 and 9:05 per mile. I felt very good, though, and had a lot of stress built up from work to burn off. Each mile was pretty much the same, and I was able to keep an 8:30 pace the whole way.
Fri Aug 12: 10 mile run, 1:37:50, 9:46 min pace. Took my Endurolytes, filled up the water bottles, had my GUs, and went out at 9:45am. Took it easy, up and down some hills, out and back. Didn't suffer at all, and each mile felt good. Unlike the recent problems with the longer runs, I didn't feel bad at all at miles 6-8. This gives me a confidence boost headed into week 7.
Overall, things are good. Getting the support from family that I need, and managing to keep the training schedule manageable. My weekly mileage will climb steadily during the next several weeks. The long runs are reaching the peak, with 16 miles and 17 miles as the long runs for the next two weeks. The 19 and 20 milers are only 4 and 5 weeks away, respectively. The weather favors me for the September and October training.
go Dan!! I am proud of you!
ReplyDeleteTough week. Glad you got both a change of venue and of air. Sounds like that re-tuned your body. I see milder temps in your forecast this week, so I hope that helps. Hang in there, Bro!
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