Thursday, July 16, 2009

Back From Obscurity: Gettin’ Ready for NYCM

Hi All! Contrary to popular belief that I fell into a ditch on my long run over the weekend and didn’t get discovered by a runner until a few days later, I am actually doing quite well out here in the borough of Queens, thanks to the cable guy who took pity on me and actually called to announce his impending arrival just as I was about to leave for my daily run a couple days ago. A high five to him! Now, I have high-speed internet, HDTV with cable/DVR and home phone service and am once again a happy man. Okay, not entirely happy yet, since I still have no desk, no chair, and barely any furniture to feel comfortable in my new place. But I know they will come, so I’m not stressing about it.

Instead, what I’m stressing about currently (stressing maybe too strong, more like passionately thinking) is my training strategy for the next marathon adventure, namely the New York City Marathon, on November 1st. In the blink of an eye, the 16 week countdown to race day has already begun. (BTW, is it just me, or doesn’t it seem like the Boston Marathon just happened a week ago?) Although I was somewhat diligent in running right around 30 miles per week since my late spring/early summer racing season ended a few weeks ago, I wished I could have pushed up the mileage numbers and turned down the speed dial just a bit to build a stronger base. But with the address change and other unavoidable stresses in my life, running extra miles was just not feasible for me. As such, I will count my lucky stars that I am fresh, fully recharged and recovered, and totally energized to embark on yet another strong training program in preparation for arguably the most prestigious marathon in the world!

I had initially intended to strictly follow the 18/55 Pfitz plan as the template for my own training plan for the fall, but after further review of the weekly details and what I’ve learned about marathon training in the past several months, I recognize that an average of 40 miles and a peak of 55 miles may be not sufficient volume for my purposes. As such, I will modify the plan and incorporate 5-10 extra miles per week to bring the training totals to a still practical but more beneficial range for me. Aside from the harder speed days and sporadic races where I’m expected to push the pace to a higher intensity, I will concentrate on running my general and longer runs at a steadier but slower pace to enhance consistency and build my endurance. I will also schedule longer tempo runs and more marathon-paced exercises to practice LT pacing and improve my running economy. Finally, I plan to incorporate the Queensborough bridge into my long run consistently to prepare my legs for the long, steep, and quiet climb up that famous incline at mile 15 of the marathon. I never practiced running this section prior to race day in any of my previous NYCM attempts. This time, when extra seconds on the clock may be the ultimate deciding factor, I will train to become better adept at running that specific section of the course which is notoriously treacherous for every NYCM runner past and present, including me.

That’s all the musings I have about my training strategy so far. Further details to come, I’m sure, once my ultimate training program is constructed and analyzed. For now, enjoy these views from out on my balcony.

USTA National Tennis Center


Manhattan Skyline at Sunset


CitiField: Home Of The N.Y. Mets

27 comments:

NY Wolve said...

Welcome back to cyberland! I am interested in your marathon training -- I am sort of going the other way with FIRST, which emphasizes 3 hard workouts per week, and the others are kind of icing on the cake. Given my schedule, it makes sense, and my goals are not as ambitious as yours. And I agree, it is hard to believe NYCM is only 16 weeks away and now almost 15...

Running and living said...

Welcome back!
So everyone is increasing mileage this time around, including me (and this makes me a bit nervous). Not sure if you glanced over Matt Fitgerald's book "Brain Training for runners". Check it out - you won't regret it! Ana-Maria

http://www.amazon.com/Brain-Training-Runners-Revolutionary-andResults/dp/0451222326

D10 said...

Nice to see you back! I think you are going to have a great 16 weeks of training and an awesome marathon. Sounds like you know exactly what you need to do. Now get out there and train hard.

Sun Runner said...

Like NY Wolve, I'm also doing the FIRST plan for NYC, which will be my third marathon. I'm not looking for greatness this time around. I BQ-ed at Cleveland in May, so as far as I'm concerned, my hard work for the year is done, and at NYC I just want to relax, have fun, and get across the finish line without worrying about my performance. I was to have "THE NYC MARATHON EXPERIENCE!" I'm going to take pictures, interact with the crowd, and totally enjoy myself (while running 26.2 miles). I'm in my third week on the FIRST plan and so far, so good!

B.o.B. said...

Welcome back stranger. Thanks for the positive comment on my blog yesterday.

Can't wait to hear about all of your NYCM. Great views from your balcony.

I RUN LIKE A GIRL said...

Glad your back! I love the pics from your balcony - great view! Can't wait to read more about your NYCM training - I need some inspiration for training/running a full :)

Morgan said...

WELCOME BACK! We've all missed you very much! :)

Great pics and thanks for mentioning the Pfitz... I may need to look into this and restrategize for Chicago...

GeorgiaSnail said...

Congrats on finally getting internet back...Great view of CitiField, as a Met fan living in Georgia, I am jealous.

Brian said...

this is a great idea. you clearly have the speed and ability to run well under 3. my bet is you'll run considerably faster in the back half of the marathon will the extra mileage building endurance. it'll take some discipline to keep those runs at a manageable pace and not run sub 7 miles all the time. good luck w the training

carpeviam said...

I love how you'll be including the bridge in your training. Good thinking!

I've never tried Pfitz's marathon training plan, but I've heard so much about it that I'm going to do so for my next marathon.

Also, exceptional views! You must be so excited!

runningcommentaries said...

Sounds solid! Great idea to practice that bridge-- mile 15 is a rough place to have that kind of hill. Congrats on moving, too. Take your time with furniture and the like-- now that it's yours you should get what you want!

Nitmos said...

NY, here you come. Or, here you are. I don't know how you are supposed to say that when you live at race location. Anyway, start banging out the miles!

Marci said...

Let the training begin!

lindsay said...

nice views! let's go mets!! :)

thanks for the insight on the bridge/mile 15 hill. i'll take all the tips and tricks i can get! don't worry, i won't be drafting off you anytime soon though. i do need to put myself on hills more (been treating myself to flatness lately) and have sort of glanced at the elevation chart but not enough yet. need to get on that.

here's to nyc training! glad you have the internet again so you can keep us all updated on how the training goes. i sure missed you.

Spike said...

welcome back, and awesome picts. the nervousness before starting a training program rocks because very soon you are three weeks into it and wondering where the weeks are disappearing to. looking forward to the training updates.

X-Country2 said...

The NYC view is tough to beat. Welcome back to blog world!

Michelle said...

Welcome back to blogland and the internets.

I am glad you got your training plan in place. Good luck training for NYCM. Your going to rock it.

And once again, your awesome!!!

Vava said...

Very nice view, especially if you are a Mets fan!

The Happy Runner said...

Glad the cable guy hooked you up!

Long, steep incline at mile 15, huh? Yeah, that would be tough. I think your plan to run the bridge a few times in preparation is a good one!

Chic Runner said...

Welcome back Lam! Glad you got stuff set up and a couch. ha ha :) You'll rock NYCM... can't wait to see the progression!

Robert said...

Good luck figuring out the training. I'm trying to do the same and know that it's not an easy task.

Susan said...

Yay you're back! I can't believe it's the middle of July and fall marathon training has started. I've never done two marathons in one year before, so it seems very quick to me. Looking forward to this cycle of training@

bill carter said...

Hi Lam

Beautiful views from your place and a huge congratulations!

I am really looking forward to seeing how you run the marathon this year. You have enough experience and that thing noone can teach (talent) so I am expecting you to pop a good one in November.

Best of luck Lam!

J said...

Well at least you have cable and internet now!

I am sure adapting the plan for you will work! Good luck with training!

sRod said...

So happy that you've settled into your new place (or at least have started to settle in).

Those views are amazing! Can you point out your old building int eh skyline??

Irish Cream said...

Yay, welcome back!! We missed you! So exciting that it's time for you to get back into training for NYCM! Sounds like you have a great plan--I'm looking forward to reading more about it!

By the way, nice view you got there! What people sometimes seem to forget is that when you live in one of the other boroughs (or hell, even Jersey!), you get a much better view because you get to look at Manhattan :)

aron said...

YAY glad you are back!! that seemed like a very long time to be without internet!

YAY marathon training!!! It wil be fun to follow your training and see what you do differently with pfitz... sounds like we will have a similar schedule. I would love to know how you are going to incorporate the marathon paced runs in there because that's the main thing I feel that is lacking and wish I had in mine. There aren't too many times I run at actual marathon pace and I want to know what it feels like.

I can't believe how fast the year is going by! good luck with training and I will definitely be following along as usual :)

 
Clicky Web Analytics