Week 1 of Brooklyn Half Marathon 2019 Training

I used my guaranteed entry for the Brooklyn Half (from deferring last year’s due to peroneal tendon injury) and am setting it as my goal race for the spring season. I’m also doing the Broad Street 10 Miler again since I had to defer last year’s entry. I’m using a 12 week half marathon training plan from Pete Pfitzinger’s Faster Road Racing with some adaptations. He’s big on mid-to-long midweek mileage (8 miles for a Wednesday run) and keeping the long runs double digits until taper.

Monday 2/25: Day 1 was a rest day and the weather was awful, so I was glad to take it.

Tuesday 2/26: The plan called for 6 general aerobic miles, but I did 2 easy, 3 tempo, and 1 easy.

Wednesday 2/27: Rest Day and my club’s annual Awards Night.

Thursday 2/28: My plan called for 8 miles, but I was so done after only 5.

Friday 3/1: I ended up doing my long run this night, with a loop of the park, then running to and around Williamsburg with my club and ending with snacks and beer before eventually getting pizza. 10.2 miles total

Macaroni and Cheese Pizza from Vinnie’s Pizzeria

Saturday: Rest day, and I really mean rest. Went to a Korean spa and got a massage.

Sunday: 8.3 miles with friends in the afternoon before more snow.

Total: 29.5 out of a prescribed 31. Not bad for my first real week back at it.

Advertisements

Other Running and Food in Between Halfs

Halves? I’m already kicking off my next half marathon training plan (this one being 12 weeks and very aggressive with the workouts and mileage) for the Brooklyn Half on May 19th. I have a couple tuneup races in April and May but am trying to just build the mileage in March. But I got back from New Orleans February 12th and the rest of the month flew by. Below are some eats and such from the tail end of New Orleans and back in New York.

img_7195.jpg

Jackson Square

img_7212.jpg

Cochon: rabbit and dumplings, gumbo, fried gator, brussels sprouts, catfish and rice

img_1676

Strawberry Cream Cheese King Cake (we did not find the baby)

img_7240

Muffaletta from Central Grocery

img_1730

(Fried) Seafood Eggs Benedict at Stanley

img_7257

Back in NYC; prime rib and mutton chop and sides at Keen’s for Valentine’s Day

img_7262

Some of the Galentine’s Spread

img_7263.jpg

Mochi cake, ooey gooey butter cake, chocolate chip mashmallow cookies, and my favorite salsas

img_7268

Ravioli Pizza. It’s a thing.

I did a little recovery run around the Marigny and French Quarter the day after the race, then had to skip a run the day we left New Orleans because it was downpouring and I needed to do laundry and pack. I barely ran the week I got back from New Orleans because I got a cold on Friday the 15th and took 3 days off on what was supposed to be a busy running-filled weekend. I did manage to host a small Galentine’s party and volunteer at one of my club’s races.

52518085_10155893404847382_5120623953487855616_o

I had to test that the finish line tape would break away

I started running again on President’s Day, then showed up to the start line of the Al Gordon 4 Miler Saturday the 23rd feeling pretty unprepared speedwise and still pretty snotty. I was able to do it as a progressive run and not blow up in the back half like last year, so that was nice. I’m hoping my next 4 mile race in April will go a little better. I’m not racing at all in March, but doing lots of easy/recovery miles, going long with double digits pretty much every week, and trying out some speedwork. I’m planning to post training recaps in the hopes that this is my fastest dedicated Half Marathon training cycle ever. My PR of 1:57:04 is from this past October but that was during the height of marathon training. My A Goal at this point is under 1:55, but I’ll see how the tuneup races go.

Ted Corbitt 15K Race Recap

Post-marathon, I signed up for the Ted Corbitt 15K as an attempt to get some race redemption under my belt in what remained of 2018. I hadn’t raced much this year and got PRs at the half marathon and 10K, but not any other distances (well, just the 5K and marathon that I actually tried).

I came in to this pretty well-rested and had peanut butter toast and cold brew before. I didn’t pack any nutrition but figured I’d be fine.

Last year, my first mile was super slow (9:44) due to getting into the corrals after they collapsed, so I made sure to get in there early this year. I accidentally started my watch early then couldn’t delete it in time. So I went in with an extra bit of seconds on the clock and was very confused with my splits the whole race.

Screen Shot 2018-12-08 at 3.38.03 PM

I managed to hold back a bit on the first mile then went way too hard on the 2nd mile. I finally got into a groove for the last two miles of the first loop and was feeling good (PPTC cheerers and volunteers really helped).

Then I slowed down again for most of the second loop. The last mile felt tough but with the added endorphins from smiling and knowing that I was going to get a PR, then I was able to drop the hammer on the last 0.3 and sprint to the finish.

Screen Shot 2018-12-08 at 3.20.05 PM

The pace was a little faster than my 8:57 pace from the Bay Ridge Half 9 weeks ago, which was my A goal. However, it’s a little slower than it should be if you plug that half time into a calculator. My goal for my next half is closer to 8:48, so I’m hoping to bring it down as my volume and speed work comes up in the next 8(?) weeks or so.

I’ve started some heart rate training since I have a HR monitor on my new watch. I’m surprised to find I kept it steady on this run (part of me is wondering if I had any cadence lock). To be discussed in future posts.

Week 4 of 2018 NYC Marathon Training

This was supposed to be a down week with 2 full days off and only 27 miles. But I was feeling weird about my last week where I missed the goal by 7+ miles. The weather was topsy turvy (heat wave, thunderstorms and lightning, etc).

8/6: I took the Mile High Run Club The Distance class and was able to get in 5.5 miles of intervals in 57 minutes. I pushed my paces just a bit and am starting to feel ready for some speed again. I’m shooting for a 5K PR in September (race TBD) so any time spent running in the 7:xx range is good.

8/7: I was planning to do a full but slow ~6.5-7 miles (with a run to the NYRR Open Run Brooklyn Bridge Park course and back). But Open run got canceled due to lightning about halfway through! I was able to run and just make a bus and avoid the rain on the way home and ended up with 4 miles for the day.

8/8: I was able to volunteer at the Al Goldstein Summer Speed Series #6 due to work conflicts easing up, so I ran there. Then ran to a water station to help out. Then ran back to race HQ then out of the park with a teammate and to the bar to meet the Brooklyn Beer Runners group. 5.2 miles total at a very easy pace. So hot, so humid. It rained a little bit which felt great.

8/9: Off day

8/10: Unplanned rest day. Got home from work and didn’t feel like doing the 9 miles for the Fireworks Group Run. Thought about running to spectate Take the Bridge in Williamsburg, but enjoyed my quiet night in, elevating my feet.

8/11: I had again planned to do my long run as part of Summer Streets, but woke up to some pains in the middle of the night and wasn’t feeling 100% when I got up at 7. I watched the thunderstorms and rain blow in and eventually made it down to the treadmill for an easy 3 miles. I also did a strength workout (bent-over rows, shoulder press, kettlebell deadlifts). Then it was time for more food adventures with Lori. We hit up The Nugget Spot for their special fried chicken sandwich with hot honey ice cream and Flip Sigi for the special burrito (but also longanisa poutine and short rib wonton nachos).

img_6149.jpg

8/12: 12 miles around Central Park. I ran with friends and was glad to run a 12:xx minute mile instead of pushing to my current 10:40 pace. The humidity was brutal but it was good to get time on my feet and with good company.

Total: 29.7 miles out of a prescribed 27. This makes me feel more prepared for the ~34 on tap next week and for all of my future long runs (some cutback weeks go down to 11 miles).

Week 1 of 2018 NYC Marathon Training

July 16th: I came home from the first day of my new job, took a nap, and laced up my sneakers. I shuffled along the Lafayette Avenue part of the NYC Marathon course, then turned around and came back on Greene Avenue before heading up to Fort Greene Park. Nice and easy. The NYRR Virtual Trainer called for 4 miles, but I had to throw in the towel and get to Whole Foods for Prime Day and end with 3.3 miles.

July 17th: 4.8 miles in 52 minutes at The Distance at Mile High Run Club. I got in 5.2 miles last time and usually hit 5.3-5.4 in 57 minutes, but I took a quick pause to roll out my hamstrings later on in the class. My new base pace is 6.0 miles per hour/10 minute miles but should probably be 5.8 mph/10:20 minute miles, based on my easy runs lately. My new ‘half marathon pace’ is in the low 9’s and my sprint is just under 8 minutes. I’m hoping that all these paces will get back to where they were in April (when I ran a 10K in the 8:30’s), but I’m trying to be patient and put in the work.

July 18th: Unplanned rest day. When your bf wants to get sushi sooner rather than later, sometimes you say yes to sushi soon. No photos because the lighting wasn’t great.

July 19th: 5.4 easy miles with my friend Puffy around the park. We ran into so many PPTC members! Then I ran into my new boss (not pictured).

Murray & Me

July 20th: Rest day. Had drinks at Bocce and dinner at Flex Mussels.

img_6065.jpg

Aperol and rose spritzes at Bocce

July 21st: 4 miles, a mix of treadmill and running to and from the gym (ended at Sweetgreen). The last mile was uphill in Morningside Park with lots of stairs, then we cut through Columbia University’s campus (my grad school alma mater).

July 22nd: 8 miles for long run day, mostly just loops of the park. It was overcast when I first left my apartment (finally), but the sun came out and the temperature rose from the 70’s to the 80’s. I paused for water a couple of times and did some of my final miles in the trails, which were nice and shady.

I celebrated in the afternoon by meeting my old coworker and fellow baker for a pie crawl. We made it to two stops and had 5 slices of pie between us. Next time, we’ll bike or walk to Butter & Scotch (last seen here) or the new Peetee’s Pie location in Clinton Hill.

Four and Twenty Blackbirds

img_6070.jpg

Daly Pie

Total: 25.5 miles. My highest in months! Excited to get back into the 30’s soon enough.

Pre-NYC Marathon Training Weeks

I had originally been planning on a pretty higher mileage 18-week plan (Pfitzinger 18/55 but scaled down a bit) for this year’s NYC Marathon before getting injured in April. I’m now scaling back even more to something closer to 16 weeks and still base building until I get there. I might do the NYRR Virtual Trainer again since I liked their built-in feedback on paces and race expectations (Edit 7/16: Officially signed up for the moderate plan again). These are the last three weeks before that begins in mid-July.

June 25 – July 1: 18.4 miles total, a high for the last 10 weeks. Unplanned rest day on Tuesday (snoozed too hard in the AM but did go see a Colbert Report taping and eat at Han Dynasty and Van Leeuwen Brothers Ice Cream that evening). I did 4.7 easy miles with the Beer Runners on Wednesday evening before the weather got too hot. On Thursday, I returned to Mile High Run Club for The Build, which is primarily strength training. We did some kettlebell sets for arms/legs then abs, then finished bodyweight AMRAPs. We also had some shorter intervals on the treadmill in between strength sets. I stayed on the same treadmill (which are Woodways and amazing) for The Distance class immediately after. I usually hit ~5.4 miles in this class (interval training) but took my paces slower and used more of the cooldown, so I got 5 miles exactly and 1.2 from The Build for a total of 6.2 miles, my longest since April. I managed 2 miles in the too-hot gym Friday morning as a recovery run then bopped around midtown for lunch and coffee, running into a running friend at Toby’s Estate Coffee.

img_5953

The Views from the new Domino Park in Williamsburg

img_5943

5th Avenue Toby’s Estate Coffee

My Long Run for the week was 5.5 hot, grueling Sunday morning miles along Brooklyn Bridge Park to Williamsburg with my friend Andrew. I started getting goosebumps and some heat exhaustion signs during the last mile despite trying to stay in the shade and drinking lots of water with Nuun. We took a few pauses, ended the run in Domino Park, then walked to Pies N Thighs and devoured brunch.

July 2 – July 8: Very few miles running (5.8, all treadmill), but there was swimming on the beach for the 4th and a hike at Anthony’s Nose on Saturday the 7th. One of the runs was at the new Peloton Tread Studio (30 minutes run, 10 minutes strength and core workout). I can’t wait to go back! I loved the treadmills once I got the hang of adjustments. I skipped one planned run Thursday because I was very busy baking a complicated banana cake from Momofuku Milk Bar. I got to have some food adventures with Allison and Lori and we stopped by my beloved Milk & Cream Cereal Bar for more cereal-infused ice cream.

America: In Our Faces

Cake and Karaoke

Milk & Cream and the Food Babies

July 8-15: 23.3 miles over 4 days of running. Yay something in the 20’s! I had planned on 5 days, but was very tired on Saturday morning from celebrating my last day of work Friday the 13th. To celebrate with coworkers, I ate a lot. The 15th was also National Ice Cream Day, but I celebrated with ice cream on multiple opportunities.

My runs included easy miles in Central Park and Prospect Park, plus some treadmill intervals at Mile High Run Club’s The Distance.

img_6030

Baohaus

Beebe’s Pizza

Ice & Vice LIC Popup

Central Park Reservoir

Khachapuri (Georgian cheesy bread) in Brighton Beach

Brighton Beach

Steak Frites and Burger at Bubo

Richmond Marathon Training Week 2, 7/31 – 8/6

Holy crap, it’s August!

7/31: Cross-training with tennis. More drills (I think my backhand is getting pretty good), more time to work on my atrocious serve. I’m nowhere near being ready to play against anyone, but am hoping that with more time, lessons, drills, and practice, that I could actually play next year.

8/1: I was heading to NYRR Open Run but decided to see if the new Park Slope Blink Fitness location was open and lo and behold, it was. And there were treadmills available. I did 4 easy miles while watching Teen Jeoaprdy! and quietly shouting out the answers.

8/2: Unexpected rest day because the Al Goldstein Summer Speed Series 5K #6 was canceled due to thunderstorms. My friends and I got delivery from Emily (their Emily pizza is in my top 5), stuffed croissants from Union Fare, and some fruit pies from Petee’s Pie Company.

8/3: Surprise mid-week 9 mile long run. I got out of a work training at NYU Langone Hospital early, so I put all my stuff into a locker at a Blink location (going to the gym twice in a week?!) then headed out along the East River. I was feeling good and the weather was perfect, so I knew I wanted to run more than 6 miles. I figured that since it would be likely raining on Saturday before/during/after Team Champs, I may as well get the miles in so I wouldn’t have to worry about adding extra on.

My favorite water fountain and seal fountain sculptures in the LES

I turned around at 4.5 miles exactly in between the Manhattan Bridge and the Brooklyn Bridge. Strava was being weird and generous and gave me an extra 0.2, but the wild loops around the piers to get extra miles in are all me. The 8:42’s are not quite right. I also had to do a lot of weird mini loops at the end of the East River path near 40th St. I’m hoping to do the East side from 59th St. up soon, but am happy to skip the 40’s and 50’s because there is no path.

Screen Shot 2017-08-09 at 2.03.23 PM

Screen Shot 2017-08-06 at 3.40.50 PM

8/4: Rest day. I thought about doing a few miles at the gym after work but picked up my bib then made it out to the grocery store and that was it. Had Burger Garage for lunch and was full for a long time. Burgers, sweet potato fries, and cookies & cream milkshakes aren’t really conducive to working out.

8/5: Team Champs 5 Miler in Central Park.

Due to severe thunderstorms in the morning (I woke up early to the sound of thunderclaps and rain on my air conditioner), the men’s race was pushed to 8am and the women’s to 8:45am. I did a solo 1 mile warmup after cheering for the guys near the start. It was pretty humid, as is normal in August, so 1 mile felt sufficient, though I had hoped for two.

20621031_10214338156588179_5534766248926305585_n

Where’s Waldo at the start?

I tried to pace myself just a bit faster than my 10K pace from June at the Queens 10K

20615827_10105383344182024_5269106451971279035_o

Having a great final mile

I had a miserable 4th mile and stopped for water at each stop, then caught up to my teammate LP. She had her earbuds in so we didn’t really speak, but we sped up for the final mile and the part past our teammates together. I got a wave of nausea at the 4.85 mark, but managed to hold off.

Screen Shot 2017-08-06 at 3.41.12 PM

8/6: 7 easy miles including a park loop in my PureFlows. This is the longest run I’ve worn them for because I’m hoping to make them my speed shoes for 5K/10K at most, but things felt pretty good in them.

Total: 26.7 miles. It’s only 0.6 miles less than last week, but I know it was supposed to be a few miles more (and that last week was supposed to be a few miles fewer). Next week (week 3) is supposed to be the first above 30.