2019 NYC Marathon Training: Weeks 1–4

I always think it’s silly when people take breaks from posting online and then apologize for their absence. I think it’s okay to take breaks. Also, I usually hadn’t noticed their absence until they announced it. But now, I feel the need to apologize for not posting for over a month. To be honest, I’m never sure how many people are reading this blog. (Two? Five? Negative one? Wait, how would that be possible…). Lately, I’ve had so much going on elsewhere in my life that I’ve let blogging slide. I have been feeling guilty about it so here I am! Pretty much everything I do is to avoid guilt.

I’m going to start by writing a post about weeks 1 through 4 in my marathon training. I’ll then resume writing about each week individually, plus the two races I need to recap! There will be a bit of catching up to do. Bear with me.

I’m so excited to be running the TCS NYC Marathon again this November. This will be my second time running it and my third overall marathon. I still can’t believe I spent two decades thinking about running a marathon. I can blame laziness but I think it mostly came down to confidence – I didn’t believe I had the right set of lungs, or enough stamina, or enough patience, or what if I got hungry two hours in and felt like fainting because I was so hungry? THEN WHAT?!

After running NYC last year, not only have I realized that I am more than capable of running a marathon, I LOVE running marathons! Also, I genuinely love marathon training and I’m so happy to be in the thick of it right now, even through this awful summer humidity.

I officially began training in July. I’m following the 17-week marathon training plan of my running club the New York Harriers. In the late spring, I had some struggles with a few bad races, some exhausting runs, and a week of being sick following the miserable 2019 Brooklyn Half. By the time marathon training began, I was feeling well rested and excited to get going.

I’ll summarize these first four weeks quickly and put more detail into the later weeks.

Note on pace: All my easy (EZ) run paces are generally around 9:45 to 10:30, depending on the day. Most fall around 10:00 these days. I’m trying to get them up just slightly from where they were when I was training for the NJ Marathon, but not pushing it. My long runs are my slowest runs, usually between 10:00 and 10:30 pace. Super humid days might even be closer to or slower than 11:00. I don’t push these at all.

Also, I’m including links to ALL of the strength training and yoga I do. They’re all free videos! I highly recommend strength training to balance out running. Yoga is something I am trying to incorporate more on a regular basis.

IMG_7801_2019 NYC Marathon Training Week 1

WEEK 1: July 8 – 14

Monday: Upper body strength (Fitness Blender’s Bored Easily)

Tuesday: EZ (6 miles)

Wednesday: Intervals (7.77 miles w/ 200s, 400s, 800s @ 5M pace) /// Lower body strength (Fitness Blender’s Butt & Thigh Booty Sculpting)

Thursday: EZ (7.37 miles) /// Upper body strength (Fitness Blender’s Tank Top Arms)

Friday: Tempo (6.38 miles w/ 30 min. @ 10K/HM pace). SUPER humid and hard. /// Lower body strength (Fitness Blender’s Squats & Deadlifts, no weights because my legs were shot).

Saturday: EZ (7 miles)

Sunday: Long Run (10 miles)

WEEKLY MILEAGE: 44.52

IMG_8301_2019 NYC Marathon Training Week 2

WEEK 2: July 15 – 21

Monday: Upper body strength (Fitness Blender’s Bored Easily)

Tuesday: EZ (7.42 miles)

Wednesday: Intervals (7.61 miles w/ 1200s @ 5M pace)

Thursday: EZ (5.62 miles) /// Upper body strength (Fitness Blender’s Tank Top Arms)

Friday: Tempo (6.23 miles w/ 20 min. @ 10K/HM pace) /// Lower body strength (Fitness Blender’s Squats & Deadlifts)

Saturday: EZ (6.93 miles. Crazy humid here in NYC this weekend. Started running at 5:30 am but it didn’t help much.)

Sunday: Long Run (8.5 miles. This was going to be 13 or 14. Same as yesterday: brutally humid, started at 5:30 am, couldn’t finish.)

WEEKLY MILEAGE: 42.31

IMG_8468_2019 NYC Marathon Training Week 3 - border

WEEK 3: July 22 – 28

Monday: Upper body strength (Fitness Blender’s Bored Easily)

Tuesday: EZ (7 miles)

Wednesday: Intervals (7.84 miles w/ 2 x 1 mile @ 5M pace)

Thursday: EZ (5.01 miles)

Friday: Lower body strength (Fitness Blender’s Squats & Deadlifts) /// Upper body strength (Fitness Blender’s Get Strong)

Saturday: RaceTeam Championships 5M (total 6.66 miles) – recap coming soon!

Sunday: Yoga (Yoga with Adriene: Yoga Belly)

WEEKLY MILEAGE: 26.51

IMG_8763_2019 NYC Marathon Training Week 4

WEEK 4: July 29 – August 4

Monday: Upper body strength (Fitness Blender’s Bored Easily)

Tuesday: EZ (7 miles)

Wednesday: EZ (6.5 miles)

Thursday: EZ (7.01 miles) /// Upper body strength (Fitness Blender’s Superset)

Friday: Tempo (6.49 miles w/ 20 min. @ 10K/HM pace. This was hard today and I didn’t quite hit pace.)

Saturday: Upper body strength (Fitness Blender’s Compound Workout)

Sunday: Long Run (11.01 miles w/ 2 miles @ MP. Did the 2 MP miles on the track.)

WEEKLY MILEAGE: 38.01

That’s it for weeks 1 – 4 of training for the 2019 NYC Marathon. I’ve got some more posts to write so see you in the next one!

4 thoughts on “2019 NYC Marathon Training: Weeks 1–4

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