Listen to the Ali on the Run Show!
- May 27, 2020 by AliAli on the Run Show Episode 242: Shalane Flanagan
- May 25, 2020 by AliAli on the Run Show Episode 241: On the Job with JoMarie Flores, Funeral Director
- May 21, 2020 by AliAli on the Run Show Episode 240: Lee Glandorf, Tracksmith Head of Communications
- May 20, 2020 by AliAli on the Run Show Episode 239: Dinée Dorame, Citizen of the Navajo Nation
- May 13, 2020 by AliAli on the Run Show Episode 238: Sasha Wolff, Founder of Still I Run
New York City Marathon Training: Week 3
Week 3 of New York City Marathon training was great! I loved Week 3!
My third week of training consisted of two well-executed (and hard) workouts, a fun long run, and one delicious ice cream cone. I was working at Dance Spirit all week, so I (again) didn’t squeeze in any strength training, but I did get all my miles in and got all my regular work done before and after those days in the office. Here’s how it all shaped up.
Monday, August 1: Yoga (75 minutes)
I woke up at 5 AM to start working for the day. That’s fun. That’s freelance! Eventually I made my way into Manhattan for a 75-minute yoga class at Lyons Den with Terri. I swear I was still hungover from Saturday night. I was dizzy and wobbly and took the class pretty easy. My drishti was total shit. But I was glad I went and, of course, felt better afterward.
Tuesday, August 2: Track Tuesday (7 miles)
Another 5 AM wakeup, but this time for Track Tuesday! This has definitely become one of my favorite days of the week and even when the workouts look stupid-hard, I’m excited to tackle them. I did some clamshells, glute bridges, and crunches before heading to the track.
Today’s workout was 12 x 400m — one of my favorite workouts! I was diligent about only taking 45–60 seconds of rest between sets, and per Captain Myles’ recommendation, I’ll probably start toying around with active rest instead of passive rest (so right now I just stand and recover between sets; Myles says I should do active rest, like a super slow jog between sets). I am pumped to report that I executed this workout pretty flawlessly — my first 400 was my slowest (1:53) and my last one was my fastest (1:38). It was a hot day, so I’m extra happy with how this went. I’m eager to get those paces dropping down, but for now I’m happy with the fact that I got faster throughout the workout and not slower, as I usually do.
I also made a friend at the track. His name is Alfredo and he’s an older gentleman and he’s very fast and used to win half-marathons and marathons and still wins stuff for his age group. I always see him out running, and this was the first time we actually talked! He approached me and asked, “What were you doing? 1:44?” And I proudly told him my last one was actually 1:38! We talked about my training and even though I haven’t found him on Snapchat or Facebook yet, I’m confident this friendship will be a lasting one.
Then I went home and foam rolled!
Wednesday, August 3: November Project PR Day (9.4 miles)
Dare I say I didn’t mind this 4:20 AM wakeup call? It was PR Day at November Project!
PR Day comes once a month, and it’s when everyone runs the same course and, duh, tries to run it faster than the month before. The course is mentally rough — eight loops around the Gracie Mansion grotto. But for the first time since last year, I ran a PR! And not just a PR by a few seconds, but a two-minute PR!
The PR course is 3.5ish miles, and I actually forgot my watch at home, so I just ran and ended up running near my fast friend Kelly. I was somehow able to stick with her the entire time, and was thrilled to have run a 7:40 pace. I rounded out the day with 9.4 miles and a runner’s high that lasted the entire day.
It even motivated me to go home and foam roll. Like a boss. A boss who is in charge of foam rolling.
Thursday, August 4: Easy Run (7 miles)
Another 5 AM wakeup, another round of clamshells and crunches and glute bridges, and a delayed run start on account of crawling back into bed to cuddle with Ellie for a few minutes.
My training plan called for an easy run, and I’m loving my easy runs now because they feel like they have a purpose. That’s what I love most about training, I think: Every run has a purpose and a plan.
At the end of my run, I met Penelope, a 4-month-old French Bulldog who gave me lots of kisses. (NO ONE TELL ELLIE.)
Friday, August 5: Bike Ride with Brian (16.4 miles)
Slept in until 5:15 AM! Then Brian and I went for a bike ride together! It was nothing crazy: just an hour-ish of riding out past the George Washington Bridge and back. Brian took me to a secluded little spot he found down by the water and we sat there and talked about our feelings (JK, we ignored each other and checked our emails), then rode back. I felt strong on the bike, and it made me want to actually ride more so I can get stronger and faster. But now isn’t the time for that.
Saturday, August 6: Long Run (15 miles)
I consider anything longer than 10 miles a long run, and anything longer than 13.1 miles a marathon-training long run. So this was my first marathon-ish long run! And I woke up at 5:30 AM ready to get it done.
I’ve been running Summer Streets since the first year the event was a thing (and it was practically empty because no one knew about it — remember that, Conroy?!), so I was eager to get into Manhattan and do my long run down closed-to-cars Park Avenue.
My buddy Burke joined me for the first bunch of miles, and we were cruising at a comfortable pace. It felt like we were in a race since there was so much to see and so many people were out. We saw roughly 3829 people we know, and were constantly waving and yelling hi to people. I love that.
The first 10 miles went great, but once Burke departed and I was on my own, I started to get very hot and feel very awful and knew that I was bonking. The last five miles were rough, and then I napped the rest of the day away.
One thing I really need to focus on this training cycle is my nutrition. I need to figure out how best to fuel myself before, during, and after long runs. I failed at that on Saturday. Noted.
Sunday, August 7: Sweet, glorious, well-deserved REST
Brian and I were in Connecticut for his bike race. So while he was doing that, Ellie and I were sitting on the sidelines, doing zero exercise.
This week’s grand totals…
RUN DAYS: 4
CROSS-TRAINING DAYS: 2
REST DAYS: 1
TOTAL MILEAGE: 38.4 miles
TOTAL ICE CREAM: 1 delicious chocolate cone with chocolate sprinkles in Mystic, RI
TOTAL ALCOHOL: None!
And in summary…
What went great: Track Tuesday! NP PR Day! The first 10 miles of my long run!
Where I need to improve: Daily foam rolling — not just doing it a few times a week. Getting that strength training in. (Ugh. Still.) My nutrition plan.
Motivational quote that best summarizes Week 3 of training: “Did you see how on I was tonight?” —Anna, Center Stage
Just joining us? Here’s how training has gone so far:
TELL ME ABOUT YOUR TRAINING THIS WEEK! What went great, what went less great, and how much ice cream did you have?