Tuesday, November 5, 2013

New York Marathon Afterthoughts

I'd like to start by thanking the incredible crowd and all the supporters in New York. It was an amazing feeling to have people screaming your name for 26.2 miles on a frigid, windy day. You all made it an unforgettable experience, and I hope to relive it next year. I would also like to thank the New York Road Runners for taking care of me from the moment I stepped off the plane. Everyone was delighted to go the extra mile to make sure the athletes had everything they needed for a great race. Thank you David and Jane Monti, and Mary Wittenberg for a flawless effort during such a complicated and demanding event. 

As for the race, I would have liked to have finished a bit stronger than I did. I thought my training reflected better fitness than my result, but that is all a part of racing the marathon. You never know what will happen on the day. I definitely gave it all I had and have no regrets. It was frustrating to only get two of my seven Powerbar bottles at fluid stations, but I tried to adjust the best I could. It's difficult to say what kind of an effect this had on the result, but it wasn't positive. The matter is still being looked into, but it seems that another athlete may have been taking my bottles by mistake. Bad luck. I am honored to be the first American in such a deep field and under some tough conditions. I believe races like this help build character and mental toughness and will be very helpful in my future marathon endeavors. 

Eva and I are in the middle of packing for our trip to Patagonia. I'm looking forward to the mental and physical break from training, but I know that once the soreness subsides I'll be itching to get back to training. The 10-day hike will be demanding enough to keep training out of my thoughts for a healthy amount of time. After giving myself some time to reflect, Dave, my agent (Jurrie), and I will start to discuss options for the spring. 

Below is my entire build-up for the marathon for anyone interested in taking a look. I plan on posting the same way going into my next marathon, so feel free to comment or start a dialogue with me. I love talking about training and am always interested in speaking to those with more marathon experience than myself. I'm pumped to have signed on with Brooks for another 3 years! They have supported me since I graduated from Oklahoma State, and it will continue through the 2016 Olympics. I would not still be running competitively without them. Keep that in mind when you buy your next pair of shoes or winter running gear ;) Brooks cares about American distance running. I'll post some pictures from Patagonia, and I'm looking forward to a big spring racing season!

Week 1 AM PM Strength/Drills Mileage
Monday 12 + drills and grass strides 6
18
Tuesday 4 mile tempo @ 19:20 5 1 hour 17
Wednesday 11.5 5.5
17
Thursday 15
1 hour 15
Friday 15 x 200 @ 30-32, 200 jog recovery 7
17
Saturday 11.5 5.5 40 minutes core 17
Sunday 10 mile tempo @ 5:10

19




120
Week 2 AM PM Strength/Drills Mileage
Monday 13 miles + drills and grass strides 5
18
Tuesday 13 5 1 hour 18
Wednesday 15 x 200 @ 30-32, 200 jog recovery 5
18
Thursday 15
1 hour 15
Friday 13 5 30 minutes core 18
Saturday Tempo Session: 3 mile (72s), 2 mile (71s), 1 mile (70s) on track 5
18
Sunday Long Run

20




125
Week 3 AM PM Strength/Drills Mileage
Monday 13 miles + drills and grass strides 6
19
Tuesday 10 x 1 mile starting @ 4:58 and working down to 4:42 5 1 hour 20
Wednesday 12.5 6
18.5
Thursday 12.5 6 1 hour 18.5
Friday 13 miles + drills and grass strides 5.5
18.5
Saturday 3 mile tempo @ 71.9s, 10 mile run @ 5:50, 3 mile tempo @70.9s + warm-up & cool down

22
Sunday 12.5 6 40 minutes core 18.5




135
Week 4 AM PM Strength/Drills Mileage
Monday 13 miles + drills and grass strides 6
19
Tuesday 15 6 1 hour 21
Wednesday 8 x mile with 2 minute jog rest, started 4:47 & finished 4:30 off
15
Thursday 11.5 5.5 1 hour 17
Friday 8 x 200 meter hills following 1 hour run 5.5
17
Saturday Planned day off
30 minutes core 0
Sunday 15 mile tempo @4:59 (6 mile warm-up/cool down) off
21
TOTAL


110
Week 5 AM PM Strength/Drills Mileage
Monday 15 6 40 minutes core 21
Tuesday 12 8x200 meter hills
21
Wednesday Tempo, 3.5, 2.5, 1.5 miles (rest: 3 min, 2 min) @ 4:50, 4:45, 4:40 7 1 hour 21
Thursday 12 9
21
Friday 90 minute run followed by 8x200 meter hills 4.5
21
Saturday 14 7 40 minutes core 21
Sunday 24 miles, pushing miles 17 to 20 (19:48 for 4 miles) off
24
TOTAL


150
Week 6 AM PM Strength/Drills Mileage
Monday 75 minute run followed by 8 x 200 meter hills 6 40 minutes core 20
Tuesday 13 6
19
Wednesday 7 x mile, starting 4:46 and ending 4:24. 3 minutes rest 5 1 hour 20
Thursday 16 off
16
Friday 75 minute run followed by 8 x 200 meter hills 5
18.5
Saturday 9.5 9 30 minutes core 18.5
Sunday 4 mile tempo in 19:06, 10 mile run in 58:00, 3 mile tempo in 14:12 off
23
TOTAL


135
Week 7 AM PM Strength/Drills Mileage
Monday 15 6 40 minutes core 21
Tuesday 75 minutes followed by 8 x 200 meter hills 6
21
Wednesday 6 14 1 hour 20
Thursday 6 x 1 mile starting @ 4:43 and finishing @ 4:20 on track 6
21
Friday 11 10
21
Saturday 15 5 30 minutes core 20
Sunday 27 mile long run, push miles 19-23 @ 19:44 off
27
TOTAL


151
Week 8 AM PM Strength/Drills Mileage
Monday 12.5 6 40 minutes core 18.5
Tuesday 14 5
19
Wednesday 4 mile, 3 mile, 2 mile, 1 mile tempo (19:13, 14:18, 9:25, 4:32) off
18
Thursday 14 6 1 hour 20
Friday 10 + drills and strides 9
19
Saturday 12.5 6 30 minutes core 18.5
Sunday 16 mile tempo (119:22 – 4:57.6) + warm-up/cool down off
22
TOTAL


135
Week 9 AM PM Strength/Drills Mileage
Monday 15 6 40 minutes core 21
Tuesday 12 + drills and grass strides 9
21
Wednesday 15 6.5 40 minutes core 21.5
Thursday 4.5 4 mile tempo, 30 min run, 4 mile tempo (19:06, 18:58) – 18.5 miles total
23
Friday 13 8 30 minutes core 21
Saturday 15 6
21
Sunday 5.5 16 miles + 6 x 200 meter hills
21.5
TOTAL


150
Week 10 AM PM Strength/Drills Mileage
Monday 9 miles (cut run short due to hamstring/knee pain) off 40 minutes core 9
Tuesday off due to hamstring/knee pain off
0
Wednesday 7 10 x 1 km 3:01 to 2:55 w/ 100 meter jog recovery 40 minutes core 19
Thursday 6 12
17
Friday 10 + drills and strides 5
15
Saturday 7 5
12
Sunday San Jose Rock 'n' Roll Half-Marathon off
21
TOTAL


93
Week 11 AM PM Strength/Drills Mileage
Monday 10.5 easy 4.5
15
Tuesday 15 + drills and strides 5 20 minutes core 20
Wednesday 14 6 40 minutes strength 20
Thursday 13 30 minutes + 8 x 200 meter hills
20
Friday Fartlek (5 min, 4, 3)(4, 3, 2)(3, 2, 1) – 14 miles 5 40 minutes core 19
Saturday 14.5 6.5
21
Sunday 14 + drills and strides 5.5
20
TOTAL


135
Week 12 AM PM Strength/Drills Mileage
Monday 22 mile long run w/ push from 16-20 @4:56 off
22
Tuesday 14.5 off 20 minutes core 14.5
Wednesday 12.5 5 30 minutes strength/core 17.5
Thursday 4 miles (4:49), 3 min rest, 3 x 2 miles (4:46, 44, 41), 2 min rest off
16
Friday 5.5 11.5 Strength/Drills – 1 hour 17
Saturday 12.5 4.5
17
Sunday 3 mile w/u, 3 mile, 2 mile, 1 mile (4:43, 4:38, 4:38) + 60 min run 5.5
19
TOTAL


123
Week 13 AM PM Strength/Drills Mileage
Monday 12.5 4.5 45 minutes 17
Tuesday 12.5 + drills and strides 4.5
17
Wednesday 12.5 4.5 30 minutes 17
Thursday 4 x 2 miles @ 9:32 off
14
Friday 11.5 5.5 30 minutes 17
Saturday 7 + drills and strides off
7
Sunday 16

16
TOTAL


105
Week 13 AM PM Strength/Drills Mileage
Monday 10 4.5 30 minutes 14.5
Tuesday 5 x 1k @ 2:57 4.5
16
Wednesday Travel to NYC 9
9
Thursday 9 off
9
Friday 7 +drills and strides off 30 minutes 7.5
Saturday 6 off
6
Sunday Race

27
TOTAL


89

9 comments:

  1. Good job on Sunday, I was pulling for you and Meb.

    A question on the pm runs - what type of pace do you run those in, compared to your am workout runs?

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  2. Wow thanks for sharing this detailed of a program. It is really cool for the rest of us recreational runners to see the type of work that you elites put in.

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  3. awesome race dude. i love it when elite athletes are so transparent with their training. to me it shows confidence. keep on ripping!

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  4. I couldn't agree more with the comments from jameson. I love your transparency with your training log, and recommendations. It helps all of us be better. From an 'outsider' perspective I thought you ran well. The top USA finisher and the conditions were less than ideal, missed bottles and windy conditions. I look forward to your future races. I'm a 'old' competator, ran a 1:05 half in the day and I'm living vicariously through your posts.

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  5. 151 miles a week is something I can't fully comprehend. That's amazing dedication and I'm glad it paid off for you with such a good race in NYC. Looking forward to following along with your future progress.

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  6. Hey Ryan, nice job out there! I really like those long run workouts. I've done something similar in my marathon build ups and feel that those workouts are the best simulation for the marathon. Keep at it, and I hope you run a fast one this spring!

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  7. Inspiring training log and race. (AND Patagonia...Which hike did you do?

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  8. Ryan, nothing new for a month!? How was Patagonia? I started marathon training for an early Spring race - hope you've started as well. My recommendation: Rotterdam over Boston. Faster course, smaller field, great for a PB. Boston will be a zoo this year, too many distractions. Let us know your plans - all the local guys are waiting to hear... Dan B

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