The good news is that my plantar fibroma is gone and the plantar fasciitis has decreased in pain with treatment. I’m going to physical therapy weekly to fix some of my running asymmetries after a thorough gait analysis with a sports medicine doctor. It’s amazing how you never realize how off balance things are until you seem them on video, complete with visual cues of angles and sloping shoulders. I’m mostly working on strengthening my hips and activating my gluteus medius.
In the meantime since mid-May, I’ve been doing strength training at least weekly, spin class, and some other workouts. I went hiking upstate at Harriman State Park, which was fun and made me feel like all my aerobic fitness is not totally gone. As of Memorial Day Weekend, I’m running again a bit. I’m planning on a slow buildup in daily and weekly miles and to acclimate to the incoming heat before worrying about speed again.
I’ve managed to strike a balance between eating everything I’m craving and foods that have actual nutritional sustenance. Below are some of the more delicious dishes.
So my training went off the rails the first couple weeks of April due to pain in my left foot. I had some mild plantar fasciitis that I’d been running through, but then all of a sudden I had a painful raised area on the outside of my midfoot. It really got inflamed and swelled up the weekend of the 6th and 7th and I didn’t do a true long run that weekend. A blister formed on top of the swollen area then popped, but the pain came and went. I took 5 days off and largely felt better, so I went out for a long run on the 13th, hoping to hobble together some kind of plan with lots of elliptical and spin and just longs to help me get to and through the Brooklyn Half. It felt fine during the run, but the pain returned after and the blister wound never fully healed.
I just saw a physiatrist and the good news is that it’s not a stress fracture. It was probably a cyst or plantar fibroma (we did an ultrasound and there was some fluid still in there) on top of the plantar fasciitis. We’re doing some work to fix all of that and let it recover.
What’s next? I deferred my entry to the Broad Street Run and will also be pulling out of the Brooklyn Half. I’m starting a 10-week strength training class next week and will keep in consult with my doctor for cross-training and eventual return to running once the pain goes away and healing seems likely.
I’ve been paying more attention to my food and nutrition during this time of decreased activity. Still enjoying some good meals and cooking a lot (especially in my Instant Pot) but have not been taking as many photos. To be fair, lentil chili and short rib ragu do not photograph very well but they taste great. Next up is a strawberry tres leches cake.
A great couple weeks of running and pretty boring weeks for food. After last week’s vacation to the West Coast, I got back on my meal prep grind and started really looking at (ok, and tracking to some extent) what I’m eating.
Monday 3/25: Rest day. Had a huge Korean BBQ (and other entrees) feast at The Woo in SoHo.
Tuesday 3/26: 5.5 treadmill interval miles at Mile High Run Club’s The Distance. I was feeling ready for some speed again and it felt good. I’m planning to do some shorter distance races this summer or a tuneup 5K if I can find a good one in April. I need to practice running more at my 5K and 10K paces as well as doing more aggressive half-pace tempos.
Wednesday 3/27: 3.5 easy miles on the way to yoga. I had planned to run home but the temperature was dropping and I hadn’t brought gloves.
Thursday 3/28: Rest day. I did a strength circuit workout which kicked my ass. And my abs. Days of DOMS.
Friday 3/29: 7.5 mile run-commute home from work. It was overcast and in the low 50’s and just perfect. I felt really strong plodding up the Manhattan Bridge and could have kept going for a few miles.
Saturday 3/30: I went out for my long run mid-afternoon to meet with other folks, still feeling pretty thrashed from the strength workout DOMS Thursday and the longer runcommute Friday. I got 5 miles of progressively faster miles in solo, then 2.5 quick miles with the group, then did a slower cool down home for 8.3 miles total. I should have gotten in closer to 11 since last week’s was a cutback, but I scheduled poorly.
Sunday: 3/31: Unplanned rest day. Got brunch with friends, got a haircut, and bought some groceries to make Instant Pot short rib ragu, which was delicious. I served it over chickpea penne pasta.
Total: 24.8 miles. Almost back on track with mileage but definitely missing that 5th day.
Monday 4/1: Rest day. Ate dinner at The Osprey in Brooklyn Bridge Park and though it was cold (in the lower 40’s), I enjoyed staring at the water and seeing the first signs of spring.
Tuesday 4/2: 4.6 easy PM miles in Central Park.
Wednesday 4/3: Rest day
Thursday 4/4: Unplanned rest day from running, but I did the same strength workout as the week before and upped the dumbbells for arm rows from 7.5 pounds to 10 pounds. Way less DOMS this time!
Friday 4/5: 4.4 miles in the (relative) cold and rain. I came prepared with gloves and a hat (Lululemon’s Baller Cap has such a long brim, it’s great for rain). I had to stop by Petee’s Cafe to pick up some chocolate cream pie for my bf’s birthday and nabbed myself a slice of banana cream pie as well.
Saturday 4/6: Longish (6.8 miles) run where again my end destination was for desserts. I had scheduled a run to the new location of Bibble & Sip in Chinatown with friends to get some of their cute stuffed cream puffs. Alas, they were closed for the weekend after experiencing too much demand at their opening night party. So we hoofed it slowly to Supermoon Bakehouse for stuffed croissants and donuts and coffee.
Sunday 4/7: 6.7 easyish miles, soaking up the sun and enjoying the Brooklyn waterfront with my friend Alison.
Total: 22.5 miles; I really need to up my long runs again and add that fifth day of running.
So the perks of doing a 12-week plan are that even after 2 weeks (and especially after a mentally iffy second week), you still have 10 more weeks. And then you go on vacation and get food poisoning and all your runs are still at a ‘tough’ or ‘massive’ or ‘historic’ relative effort according to Strava reading your Apple Watch Heart Rate Data. Huh. Shruggie arms emoji. I’m happy with the state of my long runs this early on, since they’re already in the double digits but I definitely have work to do on the quantity and length of weekday runs.
Monday 3/4: Rest Day, which was a relief since the Sunday night snow was heavy and wet and not everyone had shoveled sidewalks the next morning.
Tuesday 3/5: 3.2 quick-ish miles in the lower part of Central Park with a Jackrabbit store sponsored run trying out some On Clouds shoes. Got donuts for Fat Tuesday.
Wednesday 3/6: 5.7 miles in Central Park in the late morning. My plan called for 7 miles Tuesday, 8 miles Thursday, and a rest Thursday but I needed to modify. For now, I’m better off doing short runs over more days than the 4 days of very long runs and workouts. I’m hoping to adapt better in a few weeks with the increase in volume then really take to the lactate threshold workouts.
Had more donuts just because.
Thursday 3/7: Rest day
Friday: 3/8 8.4 miles in the PM around Prospect Park.
Saturday 3/9: Skipped long run in favor of getting brunch last-minute with a friend and his daughter, trying to bake a pie from scratch (dough is so hard!), and having an early dinner of omakase at Sushi Lab.
Then I met my bf for cocktails and okonomiyaki at Bar Goto.
Sunday 3/10: Woke up to pouring rain and a lost hour of time and skipped my club’s new member run in favor of relaxing. Saw Captain Marvel and loved it! Then baked another pie and made Instant Pot sweet and sour chicken.
Total: 17.3 miles. I shocked myself by not running at all over the weekend but I guess I still have some time to get my mental game on track and prepare my legs for the 30+ mileage again.
Monday 3/11: 5 easy miles, trying to keep it in Zone 3 for heart rate which invariably involves some walking and jog shuffling.
Tuesday 3/12: Rest Day and dinner at Ani Ramen to celebrate my friend’s 50K instagram followers milestone.
Wednesday 3/13: PM Central Park loop for 6.5 miles.
Thursday 3/14: AM Central Park recovery run including the reservoir for 4.4 miles.
Friday 3/15: Early flight to SF and bopping around, visiting friends and exploring the city.
Saturday 3/16: 12 mile long run along the Embarcadero and piers of San Francisco.
Sunday 3/17: Light hiking around Big Basin State Park in CA and checking out the Santa Cruz waterfront. Dinner at Din Tai Fung.
Total: 27.9 miles
Week 4 – Scheduled Recovery Week
Monday 3/18: 5.2 miles exploring UC Berkeley’s campus. The hills!
Tuesday 3/19: Flight to Seattle and dinner at Walrus and the Carpenter.
Wednesday 3/20: 4.2 miles around Seattle. Poke and Dole Whip for lunch in the International District, buying too many Japanese Kit Kat flavors, then beers and burgers for dinner. Falling in love with Seattle one bite and view at a time.
Thursday 3/21: Light hiking and exploring Deception Pass State Park. Then I got food poisoning on the way back to town from Anacortes.
Friday 3/22: I had planned to run 8 miles but chose to take it easy in light of the food poisoning. I went to the UW campus to see a James Turrell exhibit and some other art, then flew back to NYC later afternoon after some final Seattle coffee and touring Pike Place Market.
Saturday 3/23: Rest day – platelet donation, lunch, then seeing US and my friend’s band.
Sunday 3/24: 7 miles as a cutback long run, enjoying the weather. My plan actually called for 9 miles but I had told myself it was only 8 and that 7 was good enough. Yoga in the morning (my first time since late January, whoops). Had huge Italian sandwiches in Bensonhurst after.
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
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.
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.
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.
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.
And the briefest race report. I’m going to just frontload this by saying that I don’t think late winter or early spring half marathons are for me. This is the third year in a row where I arrive at the start line very undertrained and crabby with myself for paying over $100 to race without having a real shot ay my goal time. So the previous twoyears, I was a little closer to said goal times but now I’m older and wiser and didn’t want to have a big blowup in the back of the race. This is good in a way because it makes me really examine my intrinsic and extrinsic motivations for running. And also think about how much I, as a Southerner living in the Northeast for the past decade (!!), still don’t really like winter. We’ll see if anything changes on that front.
Monday 2/4: It was a smidge warmer than usual but I missed a morning run and already had dinner plans at the amazing Krok for some spicy Isan Thai. I had the perfect view of the route to Brooklyn Bridge Park to watch all the runners go by as my mouth slowly burned.
Tuesday 2/5: 3.4 miles on the Hudson River Park before taking a class on the erg at RowHouse.
Wednesday 2/6: Lunar New Year dinner at Golden Unicorn.
Thursday 2/7: Halal combo for lunch and dinner aka the best $6 ever spent.
Friday 2/8: Flight to New Orleans with my friend Jay. We immediately started eating everything in sight, from chargrilled oysters at Felix’s to beignets at Cafe du Monde. There was gumbo, jambalaya, and baked ham at Mother’s. Everyone else arrived later that night while I caught an all-female brass band and saw my first (unofficial) Mardi Gras parade.
Saturday 2/9: No shakeout, just more good food. Brunch at Ruby Slippers, more beignets from Cafe du Monde, carb loading with great pasta from Little Gem Saloon, then cheering on a Mardi Gras parade.
Sunday 2/10: Race Day (oh, did you think I just came to eat? Pretty much). I showed up to the starting line downtown unsure of what to shoot for. I thought about going out at 9:00 minute miles then trying for a negative split for the last 5K, which would have been my 3rd fastest half marathon (maybe even 2nd). But honestly I didn’t really feel trained for that. So I decided to run the first mile however I felt, then evaluate from there. I hit it in 9:30 and didn’t feel like it was sustainable as the sun came out a bit (then slunk back into the clouds) and the humidity worked its magic, so I slowed to a 10:00 minute mile pace for the rest of the race. I had some King Cake from spectators around mile 6 and a Jell-o shot at mile 12, determined to have a little fun with it.
We hung around the finish area as a group, enjoying the snacks and some free Michelob Ultra.
After showering and a nap for me, we went back to Felix’s for more poboys and chargrilled oysters, drinks at Carousel Bar and Pat O’Brien’s, then several pounds of seafood at the well-named Cajun Seafood.
All in all, not my best half marathon or even close, but definitely one of the most fun! I think it rivals and bests the Nike Womens San Francisco Half since the spectators wanted to get us drunk.
Off to the races! I had originally planned for a 2 week taper but after not getting in the miles on vacation, I moved my long run to a Monday. Friday February 1 also kicked off a low-sugar month for me. I get one dessert a week and cut down on added sugar (and try to incorporate more fruit into my diet). No more almond croissants with my coffee and no baking batches of cookies that I then eat half of. I’m saving up my desserts for beignets in New Orleans and some cake for Valentine’s or Galentine’s.
Monday 1/28: 11.7 mile long run around Manhattan after work.
Tuesday 1/29: Quick rowing workout at the gym
Wednesday 1/30: 3 easy treadmill miles at home on the coldest day of the year.
Thursday 1/31: 4.2 Woodway treadmill miles at the new Mile High Run Club on the Upper East Side during the High 45 class. I had to jump off and foam roll my left hamstring; I initially freaked out for a quick second and thought “high hamstring tendinopathy” but am pretty sure it was just sore from long run and not rolling.
Friday 2/1: (Hot) Vinyasa Flow at Y7 Yoga. This was a total sweatfest but also a great stretch. I had an acai bowl after for dinner (which is basically dessert) but at least I ate some real fruit.
Saturday 2/2: Unplanned rest day.
Sunday 2/3: 3.5 miles with a friend and Bandit, Elle’s rat terrier. Super Bowl pizza and wings as I slowly watched the life force drain from myself (and the Rams).
Total: 22 miles. At one point when my hamstring was tight Thursday night, I thought about dropping down to the 10K in New Orleans. But at this point, I’m going to run the half and take it easy. I might be able to do it at my future Brooklyn Half goal pace + 10-15 seconds and have pretty even splits since it’s a very flat course. The weather is looking a bit warm and sticky, so that’s also a factor. I don’t want to have another humidity blowup like at 3M last year. TBD! Week 10 and race report to come, then I’ll have a few weeks before the official start of a 12-week training plan for the Brooklyn Half.
Week 6 should have been the second meatiest week in mileage but I was definitely still feeling the effects of the cold I caught the first few days of 2019. So then I tried and failed to pass the buck t o Weeks 7 and 8 but was somewhat thwarted by freezing temps and a vacation to Walt Disney World. It’s official: winter running is not my jam, even when properly attired. I’m very hesitant to sign up for an April/May marathon or even another January/February/March half in 2020.
Monday 1/7: 6 miles, split running to and from the monthly PPTC meeting. I mainly went to grab a slice of ravioli pizza, which is exactly what it sounds like. I’m planning to make my own soon but you really need a crispy crust to contrast with the pasta. TBD.
Tuesday 1/8: Rest Day
Wednesday 1/9: 5 mile outdoor run during sunset.
Thursday 1/10: 3 treadmill miles and a strength workout. Kettlebell deadlifts
Friday 1/11: Yoga class at a new-to-me studio (Sacred Sounds Yoga), focusing on stretching. My hamstrings were so tight to the point that it was comical.
Saturday 1/12: 3 treadmill miles after not being able to drag myself outside into the 20-degree weather. Somehow managed to make it to Ktown for soju and karaoke with the girls later.
Sunday 1/13: 5 frigid but sunny miles with a friend aka I didn’t do my long run. We ended at the bakery Ovenly, which semi-recently opened a new location near us in Park Slope. I had an everything croissant (a croissant with some everything bagel seasoning on it) and a hot chocolate. Brooklyn Museum and Asian fusion at Hunger Pang for dinner.
Total: 21 miles
Week 7: I took a lot of days off, so I’m going to just focus on the few days of running and the long weekend food highlights.
Monday 1/14: Somewhere between 5.2-5.7 miles at Mile High Run Club’s The Distance treadmill class. My treadmill said 5.7 and my Apple Watch’s Strava app said 5.3, so I’m inclined to go with upwards of 5.5 or so.
Friday 1/18: 5 miles along the East River in the dark and cold after work. It was so quiet and sort of beautiful. It was amazing to feel like I had the city to myself.
Emmy Squared pizza and fries for dinner.
Saturday 1/19: No pictures but I had Petee’s pie for breakfast, all you can eat Korean BBQ for lunch, and Taco Bell for dinner before a Planetarium show in Long Island.
Sunday 1/20: 10 mile late morning long run in Central Park. Later we went to Mitsuwa Marketplace in New Jersey for ramen and Japanese snacks (I bought so many Hi Chews) strolling the fancy mall in Short Hills, then Benihana for dinner.
Total: 20.5 miles
Week 8: My backup week for ‘most mileage’. Except I skipped Monday, traveled Tuesday, then walked 8 miles a day around the parks until flying back Saturday night. I did an easy 5 miles Sunday before getting groceries and trying to get out of vacation mode.
Surprise! I decided on an early spring half as I alluded to in a previous post. I don’t have a definite plan picked out but am currently reading Jack Daniels’ Running Formula and recently finished Pfitzinger’s Faster Road Racing and still have the Kara Goucher 10 Week Plan I was kind of trying for January’s Austin 3M Half. Mainly I’m hoping to just up the mileage into the 30’s and do some half marathon pace-specific work and see what happens as I attempt a slight PR. I’ve been using my (optical wrist) heart rate monitor and trying to keep my easy runs to Levels 2 and 3.
Week 1; 12/3/18 – 12/9/18: 26 miles over 4 runs, including the Ted Corbitt 15K. (9.3 miles plus warmup and cool down).
Week 2; 12/10/18 – 12/16/18: Only 9 miles (2 runs) because of work and hosting a friend. But time-consuming work project ended, so hopefully it’s back to some AM runs again. I won’t be up by Central Park as often on weekdays, but it’s worth it for the extra sleep and flexibility.
Week 3; 12/17/18 – 12/23/18: 23.9 miles over 5 runs; long run of 8.3 miles.
Week 4; 12/24/18 – 12/30/18: Ended up with 2 unplanned rest days on top of my actual planned days. There was travel and Christmas too. 12.4 over 3 runs.
Week 5; 12/31/18 – 01/06/19: This was supposed to be a higher mileage week. I pushed my long run from the week before to Monday the 31st and went for 9 miles. On New Year’s Day, I did 3 on the treadmill after being tired all day. Then I woke up in the middle of the night with a sore throat that kept getting worse. I took off Wednesday – Friday as a cold took over. Other then some seasonal allergies, I haven’t been sick-sick in some time. Boo. I managed to get another long run in on Saturday for 9 miles in the rain then took off completely Sunday. Total: 21 miles. Pushed off the Super Week until the next week.