NYC Marathon Training 2011
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Week OfGOAL LONG RUNSundayMondayTuesdayWednesdayThursdayFridaySaturdayACTUAL WEEKLY TOTALGOAL WEEKLY TOTAL
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6/26/2011-OFF4 miles in Riverside Park (7:40 pace)OFF8 miles easy (8:36 pace)3.2 miles easy (7:55 pace)9.67 miles (7:40 pace); Felt greatOFF 25-
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7/3/2011-3.1 miles easy (8:02 pace- humid!) + lift/coreOFF7.2 miles (7:38 pace) felt great6 Riverside Park in AM (+ Total Body Conditioning PM)CPTC Workout
3.1 miles (Harlem Hills!) 20:27
1 mile 6:15
Felt hard, hamstrings tight
OFF12 miles early morning with group; fun! legs tired at end (8:36 pace)3730
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7/10/2011105 miles Riverside7 mi in Central Park; legs heavyOFF11 miles in morning with group; felt easyCPTC Workout
4 miles @ HM pace; 26:12 (6:26 avg)
6:37, 6:11, 6:33, 6:21
Tough
3.1 miles easy shakeout in morning; pretty tired3.5 easy at lake in PA!38.535
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7/17/2011105.75 hot & hilly but relaxing at lake (7:40)7.75 easy; kinda tired, outer CP loopOFF12 miles early (8:14 pace) hot & sweaty, rough7 miles in morning, Riverside Drive N5 miles easy in Riverside Dr S (HOT!)OFF (gym for core/lifting)37.540
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7/24/2011117.75 miles; outer CP loop/bridle6 easy6 easy (7:48 pace)12 miles early- ended @ work (7:32 pace)- felt strong at end2 miles warmup, 3 miles cooldown; CPTC workout (2x2mile at 10K pace- 13:01 and 13:15; 6:30/6:35 pace); felt harder than it shouldOFFOFF40.540
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7/31/2011128.25 miles in Montclair; cool in late morning, felt great (Garmin dead)5.75 easy in park12.5 miles early from work in morning; East River path, over Brooklyn and Manhattan bridges; felt smooth and happy (7:49 pace)OFF6.25 easy in Riverside Park (7:53 pace)5 miles easy pre-race2 warmup, 3 cooldown
NYRR Team Champs 5M race: 32:56 (6:37/mile): hard, legs felt flat
47.7545
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8/7/2011126 miles recovery, easy in Riverside Park; core/lifting @ gym6 miles easy in morning on bridle; quads still sore post-raceOFF8 miles in CP1.5 warmup; 1.5 cooldown
6.5 horseshoe tempo- 3.25 out in 22:05; 3.25 back in 21:09) 6:45/6:30pace
4 miles easy12.25 miles CP, Summer Streets, Brooklyn Bridge, Manhattan Bridge45.7545
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8/14/2011138.25 miles- rainy, felt great and relaxed7 miles (hot, felt sluggish)OFF13 miles early morning (6am) with group2 warmup, 3 cooldown; 5.13 miles in 33:27 (6:36/6:28/6:25/6:43/6:23) 1k at end 4:005.5 easy, post-workout heavy legs4 miles easy before Great Urban Race; 3 miles during Great Urban Race- hard! 7 total51.7550
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8/21/2011147 miles easy (7:39 pace)- rainy + gym14 miles (7:41 pace) run commute home east river path & hudson river home7 miles- legs a bit heavy7.5 miles CP post-work...felt great8 miles out/back in Riverside Park N, legs leavy at end7 miles- run commute to work- 7:45 paceOFF- Hurricane!50.550
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8/28/2011157 miles post-Irene; windy in Riverside park! (7:50 pace)7 miles easy in morning (7:55 pace)15 miles- day off work! 7:34 pace; felt smooth, bit fatigued at end7.5 miles through Central Park very easy; run commute home2.5 miles in morning shakeout; 2 warmup, 3 cooldown: CPTC workout 2x2 mile repeats (stopped early- legs heavy, couldn't do 3rd repeat) 12:58 1st repeat (6:31 pace), 13:21 2nd repeat (6:51 pace)-6.5 miles easy in Central Park afternoon- low energy, stomach hurtOFF- beach55.555
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9/4/2011158 miles in Avalon- overcast, flat, watch Nicole race- 7:20 pace, felt goodOFF- beachOFF6.5 rainy- little sleep + lifting/core at gymCPTC workout- 6 mile at marathon; half-marathon pace; felt bad despite taking easy pace ~7:00OFF-tired16 miles- 1st half with Alex ~2:04 (Garmin dead)...felt a bit depleted at times but finished okay40.540- Cut Back week
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9/11/2011169 miles recover in Riverside Park N- felt surprisingly good on flat path! (7:41 pace) + lifting/core at gym3 in morning; 3.5 with Athleta group easy in pm (6.5 total)8 miles in morning; felt strongOFF3 miles easy in morning; 2 miles warmup/2.25 cooldown workout at PM. 7 miles around lower loops, solo workout, felt great and strong especially at end. 6:56, 6:48, 6:52, 6:43, 6:46, 6:36, 6:26. 47:11, 6:44 average. 14.25 total for day5.25 easy recovery around reservoir (8:00 pace)17 miles in Montclair- hilly in the middle. Felt great and dropped pace slightly at end. 2:10 total, 7:40 pace6060
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9/18/2011189.5 miles in afternoon; up flat Riverside to lighthouse & back to gym (7:28 pace; last 3 miles at 7:10 pace) + Total Body Conditioning'5.5 in am; 4.25 post-work7.75 in am (really tired, drained)OFF3 in morning; 2 warmup, 3.5 cooldown) 8.1 in 54:42, MP and HMP. avg. 6:44 pace (6:53. 6:51, 6:55, 6:47, 6:52, 6:33, 6:45, 6:27) felt good, strong, tough last mile3.25 miles in morning; 4.75 after work- legs tired4 miles easy while running to/from 5th ave mile- legs tired55.560
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9/25/20112020 mi. total. NYRR Marathon Tune-Up. 2 warmup to start, 18.2 miles in 2:10:45, avg. 7:11 pace- ran w/ Alex, felt strong and steady till last 2 miles. Last 5 miles sub-7.7 miles easy in Riverside Park N; tired at end8 miles out and back East River w/ Terence; felt good12 miles run-commute to work w/ Alex, rainy/humid, calves tight9 miles in morning, felt tiredOff! Travel to Chicago4 miles easy with Jordan in Chicago6065
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10/2/20112020 miles in Chicago along Lakefront Trail. Felt amazing! Cool weather, 2:30:47, (7:32 pace). Able to pick it up at end.9 miles in morning, felt great! Not sore or sluggish.6 miles easy in morning; 6.5 run commute home. Legs felt good.6.5 miles easy, legs a bit heavier.3 miles easy in am; 3 miles warmup, 6 mi workout, 3 miles cooldown. 4 loops of reservoir, 6.29 in 42:26. 10:55 (6:56), 10:49 (6:52), 10:31 (6:43), 10:09 (6:25)OFF7 miles easy in park, warm!7070
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10/9/20112020 miles (7:40 pace) with Alex, CP, Riverside, bridges. Hot day!9 miles in am; 3.75 in pm. Felt little tired.6.75 in am; 5 in pm. Slow, easy11 run commute- tired at start, better towards end9 milesOFF- felt off/badly tiredOFF64.575
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10/16/201116Nike Women's Half-Marathon in San Francisco - as easy training run- 13.1 in 1:32:09OFF4 easy4.5 easy2 warmup, 5.16 tempo (6:44), 2.5 cooldown- felt okay, tough but not too tough2 easy shakeout16.5 total- 4.5 to 59th st, last 10 of marathon course, 2 home49.545
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10/23/2011107 miles easy6 mi in am5 miles easy2 warmup, 3 at MP, 2.5 cooldown (7.5). Tired, hard to breatheOFF3 miles easy in am- cold!6 miles- SNOW!! Felt stronger but hard, 7:3034.538
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10/30/201168 miles- snow; 7:10 pace (felt great!)OFF5 easy4 easy3.5 easyOFF20 min (~2.5)2325
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11/6/2011NYC MARATHON!
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