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.

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The Views from the new Domino Park in Williamsburg

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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.

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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

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The Week in Workouts and Food 6/26 – 7/2

I guess I haven’t yet mentioned my lower sugar plan, which I enacted after the Miami trip. I caught myself eating A LOT of candy (brought a bag of Haribo gummi bears on that trip which is my travel standard, so maybe it was the weird sour candy that messed me up) and baked goods (and ice cream) and was definitely feeling its effects on my body. So I decided that for 4 weeks, I would forego said treats, strive to eat more fruits and vegetables, and start actively lowering the amount of ‘normal’ foods with high levels of sugar (ahem, yogurt and granola breakfasts). I’m trying to recalibrate my taste buds to stop craving so much sugar all the time. I’m allowing myself one traditional dessert per week, usually on Saturdays, which has made dessert more special. Of course, it helps that two of the options were a homemade strawberry mile high ice cream pie and some wedding cake this past weekend.

Monday 6/26: I normally don’t run on Mondays but I figured I could use some easy miles after the Achilles 4 Miler on Sunday. I ran 2.2 miles to watch my friend’s softball game, then 2.2 miles home.

Tuesday 6/27: 1.5 miles to NYRR Open Run, 3.1 at an easyish pace, then an extra 0.4 around to hit 5 miles even. Shake Shack for dinner, where I got the fried chicken sandwich and we split bacon cheese fries. I hope the Red Velvet Cake Shake is still there in a few weeks because it is delicious.

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These are actually only my 2nd shortest pair of shorts

Wednesday 6/28: 5.5 treadmill interval miles at The Distance at Mile High Run Club. I chose to downgrade the 10% hills since those sometimes leave me with stressed hamstrings and glutes.

Thursday 6/29: I had a nice leisurely stroll to the picnic edition of Book Club with a view in Brooklyn Bridge Park.

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Friday 6/30: Rest day

Saturday 7/1: 5.5 miles longish run. My long runs won’t technically have to be in the double digits until September, but I’m hoping to keep them in the 6-8 mile range until then to keep my aerobic base up.

Then I went to Philly for a wedding. No cheesesteaks or roast pork sandwiches this time, but the parting snack was cheesesteak egg rolls and they were delicious.

Wedding take-homes. Not pictured: soft pretzel and cheesesteak egg rolls


Sunday 7/2: Unplanned rest day. After getting home from Philly, I ended up not leaving my apartment.

Total: 20.4 miles. Closer to being back on track, but I wouldn’t have minded getting to 25. Next week!

The Week in Workouts and Food 6/12-6/18 and 6/19-6/25

6/12: Recovery from Miami. I think I went to bed at 9pm.

6/13: 5.4 at MHRC The Distance. I was close but not quite to hitting my distance record for this class. I didn’t want to sacrifice any of the stretching for an extra 0.2, though.

6/14: 5.5 miles loop of the park with a friend at my easy pace.

6/15: 5 miles around Brooklyn Bridge Park and the Promenade, then my first PureBarre class in a couple of months. It didn’t hurt to laugh the next day but I struggled through the push-ups. The instructor called my forearm plank form perfect, so that was a win.


6/16: Rest day.

6/17: 6.2 Queens 10K. I was hoping to do a warmup mile, but was being social then cheering on Wave 1 runners, then it was time to get into my corral for an 8:15am start. My A Goal was to PR which I knew I could do with even splits in the 8:40’s. Humidity was at 99%, so I decided not to be aggressive and push to the 8:30’s. The out-and-back was torturous, but I did see a lot of teammates who cheered for me, which really helped.

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I’m pretty proud of those splits! I got so lucky that it was overcast, which really helped with the high humidity. I would have wilted in full sun, as this course is pretty much out in the open. Finish time of 54:36, which is over a minute down from my UAE 10K.

  
  
6/18: 3 warm recovery run miles around lunch time, which I ended at Bagel Pub for a smoothie and an everything bagel with bacon cheddar cream cheese.

Total: 25.2 miles and a new 10K PR.

6/19: Rest day

6:20: Park loop at an easyish but too-quick pace for 5.5 miles. I really need to slow down my easy runs but it’s hard by myself without conversational pace. I’ve started saying the Pledge of Allegiance as a test.

6/21: I volunteered at the 5K, originally having hoped to do a loop or a few miles. My left calf was hurting a little so I just did course marshal duty at the finish.

6/22: Fly 45 and trying a new-to-me instructor at Flywheel. I thought I had set a new “high score” for myself, but nope, not even close. I did get 2nd female in the one sprint, though.

6/23: Calf still a bit sore, so rest day.

6/24: Cheering at the Pride Run. I was hoping to get more miles in (4 or so) but it was pouring down rain until the race started. My socks and shoes were soaked, then the sun came out at the end of the race and I was hungry, so we high-tailed it to Tal Bagels, then home for a total of 0.44 miles.

At night, I attended the Prospect Park Soiree and ate, drank wine, and danced the night away (ok, there was a 10pm hard stop with the DJ).

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Cowbell crew

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Double cowbelling

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Some of our tablescape and spread

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6/25: Achilles 4 Miler. 2 warm up miles before the start with some teammates.

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I accidentally got in one corral behind mine but decided to stick with it because I was already feeling thirsty and tired. My A goal was even splits in the 8:30s and I just wasn’t feeling it after the first mile, so I backed off. All the way off. I decided not to try to beat my 4 Mile PR from April and just try to get hydrated at each water station. 

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No time for a cool down. 6 miles total but my calf was feeling normal again.

Total: 12 miles. My lowest since a freak 11.9 mile week in April with only 2 runs.