My Training
Monday
4 Flex
4 Easy
Tuesday
8 Hills
8 Hills
Wednesday
6 Reg
6 Reg
Thursday
9 Reg
9 Reg
Friday
6 Tempo
6 Tempo
Saturday
6 AYF
6 AYF
Sunday
20 Long
21 Long
Mileage:
59
60

34 days to go.

Whew! A lot of miles in the past week.

I moved my runs to the early morning hours to accommodate my work schedule. That meant getting up at 5am and running with a headlamp until 6am when the sun rises. I can tell you that I’m not a morning person. Running at that hour takes considerable willpower and a second layer of clothing.

On the plus side, the traffic is really light. And wearing the headlamp makes me feel a bit like an explorer. I found that looking into a set of glowing eyes in the bushes is a great way to pickup speed during hill repeats.

I felt a lot faster this week. The pace per mile has dropped down to the 7:15-7:25 range on during the regular runs. Part of that is the fall season and the cooler temperatures, but I also feel like the higher mileage is starting to pay off. It’s nice to find another gear when your bringing it home during mile 8 or 9. (Not sure about mile 26.)

The workout of the week was definitely the 21 mile long run. I purposely ran negative splits. I went out at about 8:15 pace and came back at about 7:50 pace. It takes serious mental concentration to run that far.

You came here for truth, so here it is. The worst part about my run was GI distress. I had to make a pit stop in the bushes and, well, let’s just say the long sleeve t-shirt I had on never made it home. Not sure if it was diet, timing, or something else. I’ll leave you with this thought:

“More marathons are won or lost in the porta-toilets than at the dinner table.” – Bill Rodgers

If you are training for the NYCM, say hello in the comments section. Have a great week!

NYRR 16 Week Advanced Plan Week 12:

Mon – 4 Flex
Tue – 8 Intervals
Wed – 6 Reg
Thu – 8 Reg
Fri – 6 Hills
Sat – 6 AYF
Sun – 10 Long

SaltmarshRunning.com – Run for your life!

6 thoughts on “NYC Marathon Training – 16 Week Advanced Plan, Week 11 Recap

  1. Nice job!! Is this your longest run? I did 18 around the NYC marathon course today and felt good but you never know on race day :-/ hoping I will feel as good as I did today! My easy pace is also dropping by a minute or so which is crazy but feels good 🙂

Thoughts?