Base Building 2021, Week 6

I love it when a new month starts on a Monday and thanks to February being 28 days, we get it twice! The base building continues (IRL 5K race early April still TBD), but back on track this week after feeling off the prior week. I would like to get comfortably back into the 20something miles per week until I’m really training for something, preferably by extending my ‘daily’ runs to 5 miles and not really worrying about carving out time for a long long run (anything 8 miles or higher is pretty long to me since at my pace I have to spend over 1.5 hours for that). Seems doable, right? My other fitness goals include at least 1 dedicated strength workout per week, 1 45-minute spin or rowing class per week, more stretching and drills pre and post run, and improving my tennis level March-November (our outdoor courts are technically open but so cold).

All of the World Major Marathons got pushed to this fall, so it’ll be interesting to see which go on (if any) and what kind of precautions will happen. I’ll probably volunteer for NYCM in some capacity if it happens, but would run Richmond or Philadelphia given the option. Or maybe nothing will go on as scheduled, in which case I’ll stick to the virtual 5K/10K/maaaybe 10 mile options.

Monday 2/1: 5 treadmill miles at an easy pace. I listened to 3 different Peloton outdoor runs during this. (20, 20, and 10) The snow was really coming down all day, so I am thankful for the access to tread. I haven’t busted my Yaktraks out in a while because it gets so slushy here/in the city within a few hours.

Tuesday 2/2: 3 easy treadmill miles. I watched another runner outside do big loops of the better-cleared blocks plus run in the bike lane and was pretty happy to be outside. Then I headed to midtown and braved all the slush puddles to get my second vaccine shot. Afterward, I got some empanadas, then Magnolia Bakery banana pudding and a cold brew from Cafe Grumpy. The snow continued but at least the trains were running. My only side effects were a sore arm, but I think the ‘fighting off a cold’ thing I had the previous week was enough.

Wednesday 2/3: 5 minute pre-run warmup, 18 minutes spin (Peloton – Robin’s 30 minute 90’s playlist) then 3 miles on the treadmill once one opened up (half the treads are closed because of Covid). I felt warmed up already, so the Stryd workout was 15 minutes at a push pace (currently 11 minute mile for me though that’s my outside long run pace), 3 minutes recovery, then 5 minutes at more of a tempo (10 minute mile; how was it only a year ago I could run these in the 8’s), then cool down.

Thursday 2/4: 30 minute Nicki Minaj spin bike ride. This ride was so fun!

Friday 2/5: Easy 37 minute (was supposed to be 40 but that’s ok) outdoor run with strides. I did a terrible job keeping it easy but at least the strides were fun. I was trying to pick the puppy up from doggy daycare in time and ran way too fast for the last half mile, too.

Saturday 2/6: Easy 30 minutes on the treadmill; finally doing the Peloton Wicked run then a 10 minute cooldown run.

Sunday 2/7: Snowy run, about 3.4 total so that I could hit 20 miles for the week. Listened to some Peloton outdoor stuff so I finished a 7-day streak of activity on the app. Then I did an hour of Runners Yoga and my hip flexors screamed a little before making Buffalo dip and wings for the Super Bowl (then being bored by it).

This was my highest mileage week since Octobee 26- November 1, which was my highest mileage since March/April of last year.

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

November and December Workouts and 2020 Wrap-Up

I’m going to keep this short and sweet; I did my Turkey Trot the day after Thanksgiving and haven’t been running that much since. I picked out a 1.25 mile loop and was able to keep a pretty consistent 9:30ish minute mile pace, which is a far cry from my PR pace (closer to 8:2x now) but honestly faster than I thought I would do after my volume nosedived this year.

Unfortunately since then, I developed a bit of a strain in my right hamstring and have taken a couple weeks off of running and am trying to focus on strength and such. It’s fine though because I’m not planning to do any spring races (hopefully something in fall) and we just got a Corgi puppy. So my days are spent taking her on walks and behavioral training and playtime and watching her snooze (plus working remotely still). I’ve pushed all my fitness goals toward 2021, assuming I can kick said hamstring injury relatively quick.

My 2020 Year in Running:

  • ran 3 in-person races and 2 virtual ones
  • ran in Boston (parkrun), Atlanta (half marathon), Ithaca, and the Catskills (plus hiked in Maine, New Jersey, upstate NY, and Connecticut)
  • hit my all-time highest mileage in March
  • did a lot more trail running and got some Nike Wildhorses for that and hiking
  • did NYRR group training until mid-March
  • did not make any new PRs
  • fell and ate pavement in April 5 blocks from home
  • watched my mileage tank in June and July
  • bought and used a Stryd and saw my critical power grow, fall, and grow again
  • made my Strava private and honestly still feel pleased with that choice most days
  • highest mileage weeks: 35.5 in March, 27 in November
  • fastest time: lots of high 6 and low to mid 7:xx sprint repeats during group training

Running Goals for 2021:

  • consistency
  • avoid injury
  • PR….something
  • run with Herbie once she hits the 1-year mark. She’ll probably never be a distance pup because of her breed and size but she’s great at sprinting, stopping, and sprinting again
  • more trail running, maybe even a trail race
  • consistent strength trainning
  • continued rowing/spinning and a spring return to tennis

Hopefully I don’t jinx myself by typing all of that out!

Herbie loved the snow
Snow “hike”

Winter Training Miscellany

I’ve been more consistent getting out there a few times a week and my long runs were going well enough in the low double digits. The lack of Polar Vortex weather has helped me get outside, plus I have treadmill access at New York Sports Club which has a ton of locations. I’m doing speed training Tuesdays and Thursdays, which is also helping.

Weekly Mileage:

January 13-19: 29 miles. This is my highest weekly mileage since April, right before my plantar fibroma ended my spring/summer season.

January 20 – 26: 21.5 miles out of a proposed 31 because I moved my long run then didn’t get it done.

January 27 – February 2: 28.6 miles, including a 4 mile race. I wanted to extend my warm up and cool down to hit 30 for the week, but was pretty beat after.

NYRR Open Run

Winter/Spring race calendar so far:

February 2: NYRR Gridiron 4 Miler

February 16: 10 miles as a tuneup race

March 1: Atlanta Half

April 5: Cherry Blossom 10 Miler in DC. I’m in but need to secure accommodations and travel.

Early May: Ragnar Cape Cod May 8-9. I’m also in for Broad Street Run in Philly May 3rd since I had to defer in 2019 (and 2018, sigh). I don’t think I should race and relay three weeks in a row.

May 16: Brooklyn Half, after much agita getting in.

I’m trying to pick an actual 5K or 10K to hopefully PR, but might put those off until summer.

Eats: I’ve still been eating and cooking tasty things, but not taking a lot of pictures of them.

Richmond 2019 Training

This post originally titled Richmond Half 2019 Training and was supposed to cover everything in September, but then I never published it in September. Or October. My running has been pretty good (some weeks higher in mileage than others) but I’ve kept my weekend long runs right around 10 miles for the most part.  Essentially, I feel like I could run a half at any time, but I couldn’t hit a PR. I got medical clearance from my doctor and PT to run a half this fall/winter (but not a full marathon, which is fine). But the consistency of training never really happened. So I’m just going to do the 8K in Richmond on 11/16/19.

I moved out of Brooklyn in September and have been exploring Central Park a lot more. There are so many paths and trails and things to see (namely waterfalls) off the main 6-mile path. My goal is to run them all, plus run the entire perimeter of the park on 5th Avenue and Central Park South/West/North. It’s a lot easier to get to the many NYRR and other races in Central Park now, so I’ve popped by to cheer on friends or pace long runs.

In late September, I did a Tracksmith-sponsored long run in Rockefeller Park State Preserve and loved hitting the trails. The hills were killer, but I stayed steady and on the slower side. Obviously I wore Tracksmith.

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I went to Chicago in mid-October to spectate the marathon (for the third time in four years) and see friends from across the country and eat deep dish pizza. I ran a Nike-sponsored 4×800 race at Soldier Field and was pleased enough with my time. If anything, it made me want to get back to the track a bit more. In my injury-prone state, I haven’t been doing much speed work. Also, our team met Colleen Quigley!

 

Fall by the numbers:

Longest long run: 11 miles

Fastest speed: I hit 10 mph (a 6:00 minute mile) for maybe a minute during a Barry’s Bootcamp treadmill session and didn’t die or fly off the treadmill

I ran my first race since February, a 5K on Randall’s Island in 26:26, about 90 seconds off my PR.

I ran in Saratoga Springs NY, Chicago IL, and San Juan Puerto Rico.

Plus, I went to a driving range for the first time in over a decade, got into sourdough bread baking, am a happy owner of a Theragun, and kept up eating delicious stuff all over town (and other places).

Lunch specials at Cho Dang Gol

Piña colada and red snapper in Old San Juan

Deep dish pizza and the best salad at Lou Malnati’s in Chicago

Apple cider donuts upstate

Waiting for seafood boil

Weeks 5 & 6 of Brooklyn Half 2019 Training

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.

Week 5

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.

Week 6:

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.

 

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.

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.

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Jackson Square

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

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

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Muffaletta from Central Grocery

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(Fried) Seafood Eggs Benedict at Stanley

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

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Some of the Galentine’s Spread

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

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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.

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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.

Week 9 of New Orleans Rock and Roll Half Training

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.

Lit-up rock art installation along Hudson River Park

Close-Up of light strips in the rocks

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.

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Katsu Sampler at Tonkatsu Matsunoya

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).

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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.