Weeks 7 and 8 of NYC Half 2022 Training

So we hit the halfway point and now we’re getting to the home stretch before taper (but of course I’m writing this at the end of Week 10, and hitting publish in the middle of Week 11).

Week 7:

Monday 2/7: Rest day

Tuesday 2/8: Tough workout with time at steady state/close to goal HMP. 8.67 miles total

Wednesday 2/9: 3 miles recovery treadmill, upper body lifting day

Thursday 2/10: 5 miles easy on the Woodway. Can you tell I’m just hopping on the tread because I’m so sick of winter? Lower body lifting after.

Friday 2/11: Rest day. Had planned to get my long run done early before heading upstate with friends, but made more sense to do Sunday LR.

Saturday 2/12: 3 miles easy upstate with a friend

Sunday 2/13: 2 hours 20 minutes of running for 12.61 miles. My longest run since the marathon. I did a mix of treadmill and outside again, which I really like.

Total: 32 miles

Week 8:

Monday 2/14: Rest day

Tuesday 2/15: Moved my hard workout because I still wasn’t feeling recovered; did 4 easy treadmill miles.

Wednesday 2/16: Skipped the workout because my calf was still super tight.

Thursday 2/17: 6 miles on the East River because the weather was warm and incredible. Went faster than normal.

Friday 2/18: Rest day

Saturday 2/19: 3.25 mile shakeout with strides.

Sunday 2/20: Did the Cherry Tree 10 Mile race in Prospect Park as a tuneup and it did not go super well. I did 1.5 miles warmup (had hoped for a full 2 but ran out of time).

My heart rate spiked after the first hill then barely recovered. I used the water stations as a little walk break then was still struggling up the hill after. Then at mile 7, I was chewing on a Clif Bar Block energy chew and my back rear molar crown popped off. So I had to retrieve that and tuck it away while I kept running.

Laps 1 and 2 were the warmup, then the first loop (laps 3-5) of 3.3 miles went pretty well. I slowed on lap 6 with the water stop and eating my chews, then picked it up again on that sweet downhill (9:09, really?) before trudging to the next downhill. My finish was not terrible and I was able to almost sprint it in, but my legs felt very un-springy the whole time.

Total: 25 miles out of a planned 36 or so. Womp womp.

Base Building 2021, Week 4

Monday 1/18: RowHouse 45 minute workout.

Tuesday 1/19: Easy 30 minute treadmill run for 2.5 miles.

Wednesday 1/20: Workout Wednesday, as per Stryd plan. 16 minutes of intervals (1 minute on, 1 minute off) nested in a 1 mile warm up and 1 mile cool down. I set up a Stack of Peloton running videos but didn’t preload them onto the iPad and they wouldn’t stream on the iffy connection I had so I just listened to random Spotify playlists.

Thursday 1/21: Easy 30 minute treadmill run for 2.4 miles. I had some Peloton outdoor runs preloaded on my phone and listened to those. Then 45 minute RowHouse in the PM. I hit my 2 minute meter PR, which was very cool.

Friday 1/22: 45 minute spin which was great to loosen up the legs. I didn’t push as hard as last time and decided not to also do a run because I’m not ready for multiple double workout days in a row (aside from post-run yoga).

Saturday 1/23: 2.2 treadmill miles to a Peloton 30 minute ‘outdoor’ run with Adrian. Stryd has been dictating my power output for these (more to come in a future post) and it’s frustrating to go so slow sometimes, but I think it will be worth it as my run frequency and duration build up. Trying to up my patience here.

Sunday 1/24: This was supposed to be a long run. I signed up for the PPTC Cherry Tree 10 Mile Virtual Race and am planning to run it with a friend mid-February. After 6.3 miles last week, I wanted to take on 7-8 this week. Then I felt kind of under the weather and figured better safe than sorry.

Total: Barely cracked 10 miles. Skipped long run. Fighting off cold (I have my flu shot and the first shot of the Covid vaccine at least). Better luck next week? It’s definitely time to extend my daily easy runs to 40+ minutes so that my long runs aren’t 50% of my weekly mileage.

A content nap

Base Building 2021, Week 3

Monday 1/11: 4 easy miles on the treadmill, mostly listening to The Weeknd but also a 10 minute Peloton long run warmup.

Tuesday 1/12: 1.6 miles/20 minutes easy on the treadmill (Peloton Hip Hop run with Robin). Current easy pace as per heart rate and Stryd is like 12 minute miles. As I’ve said before, no use getting my ego involved.

Then I got my first Covid vaccine shot (yay!) and my arm was sore that evening and the next morning.

Wednesday 1/13: Rest day. I timed a one-mile walk/run/stop/sprint we did with Herbie and we got it under 19 minutes for once. Girl loves to stop a lot and try to play with other dogs and sniff things.

Thursday 1/14: RowHouse 45 minutes with lots of body weight and 5 pound dumbbells for the arm parts

Friday 1/15: 1.6 miles treadmill to a Peloton run with Becs, plus a 10 minute warmup exercise and 5 minute cool down stretch.

Saturday 1/16: Rest day (unplanned; was going to do strength workout or easy short run but my right hammy was complaining).

Sunday 1/17: 6.3 mile long run, which is my longest since November 1st. I’m now planning to do the PPTC Cherry Tree 10 Mile (virtually) in Central Park mid-February so am trying to build my long runs to that on top of the Stryd 5K plan for early April. I realize that kind of long run could set me up nicely for a spring half marathon, but I’m not sure I’m ready to tackle that mentally or with my weekday runs. I’m also not signing up for any NYRR races for a while and will try to support smaller orgs putting on races, virtual or otherwise. I’m also going to choose not to get any medals or swag for races for a while because I simply have too many. I love that PPTC is letting us do the race only for $15 and then have the $30 option for medal and swag. Honestly, having in-unit separate washer and dryer means I can just always wash my favorite stuff again (Lululemon Fast and Frees, Tracksmith Harrier longsleeves) and am only using 20% or less of my running wardrobe.

I wish I looked this cute when I’ve just woke up from a nap

Cherry Blossom 5K Recap

Yes, you read that correctly. I ran a race. Also, it was not the race I originally signed up for (that would be the Cherry Blossom 10 Miler, not the “5K Run/Walk”). But after 5 months of no racing (time has flown! and yet gone so slowly), it felt great to race again.

It was free to switch to the 5K ahead of time, but my bib from the 10 Miler remained the same. I  would have been in the light blue corral because I was planning to go for a (high) 1:20something time back when I entered the lottery in December. I had foolishly assumed that regular physical therapy in addition to a grueling ClassPass schedule and gym time could help me shave a minute per mile off my Bronx 10 Mile time or keep my 10K pace for an additional 4. We may never know! I deferred my Broad Street Run entry to 2017 and am no longer planning on a spring half, so the 10 mile distance will have to wait until I am marathon training this summer and fall (or not).

Back to the recap. I went with two teammates from NYC and we hopped to the expo late morning. One was also running the 5K with me and the other was completing the 10.

The National Building Museum was beautiful and I need to come back to see the regular exhibits.

Meb was speaking, so we watched him then picked up our bibs, sadly missing the cutoff to get in the line for his autograph. We had paid extra for the tech tshirt and they’re so nice! A well-fitting maroon New Balance v-neck (for ladies) with a Capitol building visually constructed out of cherry blossoms. We had also paid extra for race medals, assuming we would be running the 10 Miler. Oh well.



 Hi Meb!

Then there was shopping. This race expo, held at the National Building Museum, had over a dozen vendors of the usual performance wear, shoes, and accessories. I made a stop at The Stick’s booth for some muscle relief, then we bought coordinating long-sleeve New Balance tech shirts with the logo. I’m still reasonably well stocked with the basics for spring running and didn’t end up needing a vest or down-filled jacket for winter training since I wasn’t really running. I do have a cool new running backpack for run commuting and bringing essentials to the gym, but that’s been my only 2016 gear purchase so far.

Running backpack picture not in action on Saturday at the National Portrait Gallery.

women_heathered_lsurchin_lgBought this and wore it on the cold bus ride home.

Morning of the race, the winds were whipping. I wore a tech long-sleeve with a windbreaker (Lululemon Go the Distance)  over it, and  longer Nike crops. I brought and wore my Brooks Ravennas because I usually run shorter distances (4 miles and under) in my Brooks Pure Cadences, but figured I could use the extra support of the Ravennas for my first race back. I found myself really wishing I had purchased a pair of running gloves this winter. Or just some throwaway gloves. I had my bare hands jammed in my jacket pockets during most of the walk to the start and pre-race time, but it wasn’t enough.

 “Corral” selfie (there were no corrals). They let people have heat sheets before the race but then they had to give them back. Also, dude to the left was in 4th as of the bridge, so I guess we weren’t too, too far back.

We waited until the 10 mile runners were off the 5K part of the course and the gun went off right at 8:40am. The 5K was a short and simple out-and-back from the staging area, over the bridge, a small loop then return. My teammate Tanya lined up not too far from the start and apparently had an 18 second delay from the gun to our start. We’re both coming back from injuries and kept the pace slow for the first mile how our respective knees and butt/hamstring felt. Once on the bridge, we were feeling pretty good (there was only a tiny slope to get on it). We saw the leaders pass us after the turnaround with huge lead times (the Belgian guy was flying and won the race). I had been “drafting” a couple for about half a mile, but finally decided to pass. We pressed the pace pretty easily from 10:00 to 9:25 for the second mile.

Once off the bridge and after our second mile, we knew we could pick up the pace safely. And we did. I was breathing a bit more heavily but held steady close to 8:30 then figured 8:00 for the last half mile should be fine, reasoning to myself that all my spin classes were at least this long and I always have something left in the tank for the final sprints there. Tanya suggested I go on ahead in the last quarter mile, then I flagged a bit before sprinting in the finish. I ended up with a 28:16 which is a couple minutes off from my PR, but still pretty amazing considering my injury status.

There were many other folks in this race who also had 10 mile bibs as well, but I assume we were a fun mix of injured and untrained. I was the 70th female and 159th total out of 1,770. RunPix has no photos of me from the race, but they have a fun little infographic showing me way toward the front of the pack. Top 5% of women in a race? I’ll take it. Now to actually recover and get faster.

We walked back to our hotel as a cooldown and I was honestly thinking about running it in, as my energy was still pretty high and I wasn’t sore yet. We’d had Nando’s for lunch Saturday and I’d stuffed myself with pretzel bread at District Commons the night before, so a huge plate of Roti at Union Station ended up being my main meal after. It felt good to eat something lighter and full of veggies after a race. I also partook in my recent favorite DC-area Starbucks tradition of getting Sweet Potato Loaf with my iced coffee before getting on the bus home. I wish we had this stuff in NYC Starbucks, but I usually content myself with cinnamon swirl coffee cake.

Desserts and snacks posts to come along with ClassPass updates.