Here We Go Again

Hot summer days have finally arrived in New York. In typical northeast fashion, we complained this brutal winter, and again during a chilly and rainy spring. Then we were finally gifted a full humid heat wave. I don't mind - I embrace the sun! I appreciate any consistency within a season. Though it definitely means earlier mornings, sunblock, and different gear when it comes to running. 

Somehow, we are here again. Week 1 of NYC Marathon training has arrived. Though it feels like it never stopped, the official-ness of it all certainly has a different feel. Though I'm not following anyone's official plan, my plan is straightforward and based off my past experience, successes, and failures. The focus of my plan has three main components:

1. Base / Step-down week + Increased long run week
2. Injury prevention
3. Room for grace
   

1. Base / Step-down week + Increased long run week

The premise of most marathon training plans is simple. Each week you go up in mileage and the next week you go down. Up and down. For me that base number is going to be 8 miles. This is based off my past experience in terms of feeling 'just hard enough' and length of time running (just over an hour). Why not always up? It's not good for conditioning and repair. Which leads to my next point...

2. Injury prevention

Clearly I'm very injury prone (see: past 10 years of blog posts). While I've been injury free for a full year now (probably shouldn't have said that), I know that my ankles are weakened from past sprains and my IT band will flare up if I don't sequence correctly, properly rest, and manage my shoes. So much knowledge now. Unfortunately nothing I could have learned from a book. It's all very specific to me. This plan will focus on those components to reduce risk as much as possible. With almost certainty, something will happen. It always does. But hey, I can try?

3. Room for grace

Lastly, the third component allows room for error. This should not be confused for lack of effort. But more so the conditions outside of my control. Extreme weather, sickness, etc. It's ok to miss a week or delay slightly. The consequences of making a mistake are much higher than playing catch-up later.

Ok, so what's the grand plan already? Drum roll...

Bosco 2025 NYC Marathon Training Plan (air horn sound)

Week 1: 8 miles (this week!)
Week 2: 10 miles
Week 3: 8 miles
Week 4: 10 miles
Week 5: 8 miles
Week 6: 12 miles
Week 7: 8 miles
Week 8: 14 miles
Week 9: 8 miles
Week 10: 16 miles
Week 11: 8 miles
Week 12: 20 miles
Week 13: 8 miles
Week 14: 18 miles
Week 15: 13 miles (Staten Island Half)
Week 16: 20 miles
Week 16: 8 miles → Taper
Marathon 🎉

There are four big differences in my plan for my third marathon:

The first is that the first 4 weeks (July) are roughly just mimicking what I've already been doing. That winter + spring base I already described. So, July is just about consistency and generally low stakes.

The second thing involves less work (yay!) For my first marathon, I was running a few times a week. A mix of short runs and the big long run. For my second marathon, because I was injured during the bulk of training, I was only running twice a week - short run + long run. This will be the max I will be running for my third marathon. The other stuff I'm doing will support my running - the cycling, CrossFit, weigh-training. Running more is not going to make me a better runner. But running smarter will. 

The third change is pretty big - the introduction of a second 20-mile run. Most beginner plans call for just one 20-miler before the taper period. But as you move into intermediate plans, many experts start to suggest a second one. Why? Your body can handle it. It will provide additional feedback for race day pacing and planning. It can also help build mental fortitude. 

In a similar fashion, the fourth change is more of 'nice to have'. I'm planning to actually run the marathon course as part of my training. I remember thinking it was odd to not touch the course between 2023 and 2024...until that actual day. A full year apart. Of course I had memories of what to expect (and not like I didn't nerd-out to study every detail beforehand), but it's not the same as feeling it with your feet. Especially the part where I struggle most, from mile 21 coming off the Madison Ave Bridge into Harlem, down the 5th Ave big elevation climb, into Central Park, around Columbus Circle to the finish line at mile 26+. That part SUCKS. So I'm going to get really familiar with it. If I can have just an ounce more energy or confidence when I get off the Madison Ave Bridge this coming November, it would have been worth it.

2023: 05:12:08
2024: 04:57:14
2025 Goal: 04:45:00

This goal is extremely tangible. It's the same pacing plan I already followed, minus the giant slow down from mile 22+. And I have about ~10 minutes of leeway to miss my goal but still set a new PR. 

While I don't have any major races coming up until the Staten Island Half in October, I'm participating in my first ever organized cycling event. In just three short weeks, I'll be riding 25 miles along the south shore of Long Island (over a bridge!) in support of the Wounded Warriors organization. While the distance does not scare me, riding next to other bikes certainly does! I have no idea what that feels like from a mental, physical, or even safety point of view. I'll have a bib number, but it's not a race. I'm curious to time myself to see how long it will take me!