Monday – rest
Tuesday – 5 miles outdoor run
Wednesday- 7 miles run – 1 mi warm-up, 4 x 1 mi repeats at 5k pace(8:15 min/mi) with 3 min recovery jogs, 1 mi cool-down
Thursday – 1/2 mi warm-up jog/walk, 20 min of stairs, 1/2 mi cool down jog/walk
There is a set of long stairs near my apartment, 100 steps to be exact. Such a great, quick, sweaty workout!
Friday – 3 miles run
Saturday – 20 miles long run
This run was just the kind of run I needed. Those 20 miles certainly were not easy, but it was exactly what I needed. I’ve been struggling with my runs for quite some time– both mentally and physically.
I signed up for a Nike Run Club 9 miler. Since the run started at 8:04am, I knew I wanted to get in as many miles as I could before. Early running = cooler temps and less sun.
I woke up at 5 and ate a plain DD bagel with a smear of Skippy’s peanut butter. By 6am Alex and I were off running towards Grove Street Path to get 2 miles in. After a quick train ride to WTC, we ran 7.3 miles towards the Brooklyn Bridge towards Prospect Park and down Flatbush til we reached the Nike store just in time to refill our water bottles and start on our 9 mile group run.
NRC led us down towards Brighton Beach with a water break around the 4.5 mi mark. Having water/gatorade/gu stops during long hot runs is a life saver! Towards mile 8, it started to feel really hot and there wasn’t much shade, but luckily the pacers helped keep our group motivated. By the time we made it back to the Nike Flatbush store, I was at 18.5 miles. I grabbed some water and Gatorade inside to cool down and then went back outside to do two large loops to finish.
Twenty freaking miles! It was the first long run in a long time where I felt strong and like running this marathon was possible. It was such a good confidence boaster.
Things that I think helped:
- Running with NRC. I can never say enough good things about NRC since my first run with them last year. It’s such a badass group of individuals that help the miles really fly by.
- I kept hydrated during the run. I filled up a water bottle with a mix of gatorade and water. I must have drank atleast 60-70 oz of fluid during those 3.5 hours.
- I ate 1.5 Gus. I probably should have ate more, but I was drinking so much gatorade/water mix that I was afraid of everything sloshing around in there
- Running somewhere new distracted me. I had no idea where I was or where I was going so I knew I couldn’t just stop, walk, and lose my group.
I’m hoping my runners high from Saturday will carry me through the rest of training. Onto week 9!