Week 3 of of NYC Marathon 2021 Training

Monday 7/19: 3.1 miles outside, easyish in the morning (pre-8am).

Tuesday 7/20: 3.2 miles late morning with the terrible air quality. It was pretty bad but I caught myself not able or wanting to slow down.

Wednesday 7/21: I skipped a run because the smog was still gross. Upper body and core workouts at the gym from the Peloton hardCORE on the floor calendar’s recommended stack.

Thursday 7/22: 4.3 miles outside late morning – I wish I had gone out earlier before the sun really came up. I tried a new route but stupidly went uphill on the sunny side of the street. That was rough. I need to commit to doing these daily runs at an easy pace so that my weekend long runs don’t kill me. I keep not wanting to slow down into my Zone 2 or even 3.

Friday 7/23: Rest day. Went to the gym in the afternoon and did my squats and hex bar deadlift routine as well as hip adduction and abduction machines.

Saturday 7/24: Treadmill long run of 6+ miles (my Apple watch Stryd screen and Garmin connected . I did a progressionish one again where I sped up the last 1.5 miles because I was getting bored. I was watching The Olympics (USA mens volleyball and women’s water polo) and listened to three different Peloton tread workouts.

Sunday 7/25: 4.5 mile recovery run. It was ridiculously humid (got a few rain drops) then the sun came out at the very end. I still have to work on slowing down my runs.

Total: 21.1 miles, which is my highest weekly mileage since January if not last year.

I went back and looked at where my mileage was this time back in 2016, 2017, and 2018 (the years I’ve previously run full marathons in the fall) and I’m not that far behind. I’m definitely slower than I was but I’m doing ok!

Week 1 of NYC Marathon Training 2021

It’s kickoff week 1 of 18 and I’m coming from 0 running mileage base. I did a few test runs in late June just to make sure I could survive it and kept doing weightlifting at the gym along with weekly Peloton bike riding.

Week 1 Rundown:

Monday 7/5: Rest day. I prefer to kickoff a marathon training cycle with actual running, but my plan called for rest and I had done a several mile hike up Kaaterskill Falls the day prior.

Tuesday 7/6: 3 easy treadmill miles in my apartment gym. I did this as a progression run and took it up 0.1 mph throughout but starting at ‘super ‘easy’ and moving to just ‘easy’. Later on at fancy gym, I did upper body strength stuff including my first attempt at Romanian deadlifts.

Wednesday 7/7: 3.8 easyish treadmill miles on a Woodway in my fancy gym. I meant to do 4+ but accidentally pulled the emergency stop cord prematurely and figured I was close enough. This one was already pushing to the top of Zone 3 heart rate halfway through so I actually took it back in pace as I went on.

Thursday 7/8: 3.2 easy non-Woodway treadmill miles. I did hex bar deadlifts first but didn’t make time for squats. At home, I had a very painful Theragun session.

Friday 7/9: Rain from Hurricane Elsa greeted me. Off day from running. 20 minute Robin Arzon ride on the Peloton (her last one from before maternity leave) then squats to make up for the day prior, abduction, and adduction at the gym.

Saturday 7/10: 5 miles on the Woodway. I had some work stuff in the morning and kept pushing off my run in the morning. Didn’t have time at the gym for anything else but the run since this distance at my current pace takes an extra 10-16 minutes than when I was in shape for previous training cycles. I did this as a ‘progression long run’ and sped up by 0.1 mph every half mile for the last couple

Sunday 7/11: HIIT class at the gym, focused mostly on core. We did arm hang off the bars and I really sucked. I was way more in my element during the mat work with abs and planks.

So far, there are a lot of treadmill miles because it’s been hot and humid. For shorter runs, I really don’t mind! I just pop on a podcast or watch a Peloton workout (I got a shoutout from my favorite run instructor Becs Gentry on my 50th app run during this week). For anything over an hour, I definitely prefer outside. And I’m trying to make scenic run plans for all those future 12+ mile long runs in the future – Central Park, West Side Highway/the Palisades, Rockefeller State Park, etc. I want to have the trail option available for at least half those runs if possible. Good for being in nature, great for the joints.

Total: 15 miles, all treadmill.

NYC Marathon 2021 Training Kickoff

It is time to start writing in here because it’s once again time to run a fall marathon after a spring of injury/taking time off from running. I had completed NYRR’s 9+1 in 2020 by running a couple races pre-pandemic then signing up for a bunch more. They of course were all canceled (as was my volunteer opportunity) but NYRR gave us credit. Folks who were already signed up I’m for the cancelled 2020 Marathon we’re given first dibs on this year’s entry, but enough of them chose 2022 that I was able to get into this year’s running.

I’ve been doing my physical therapy exercises as well as a legitimate strength training program and some Peloton bike action at the gym since April. Meanwhile my PT/acupuncturist has been doing dry needling and e-stim on my hamstring to deal with TVs scar tissue there from last year’s tear. Things are going well enough! TBD once I start running regularly

I’m planning to do a lower mileage marathon training plan; I currently have Hal Higdon’s Intermediate 1 downloaded onto my calendar. In the past, I went with something closer to the Intermediate 2 but through the NYRR Virtual Trainer. I’m looking to have this be my slowest marathon yet – if it takes over 5 hours, then that’s what it takes. I hope to dabble in speedwork during the 18-week process (kicking off July 5th) but will not be racing a tuneup half this year. Maybe a 5K or 10K? The focus is just on getting those long runs done with some decent weekday mileage, then taking race day nice and easy and enjoying the experience. More high fives and free food from strangers this year for sure.

Why all this work for a marathon I’m not even racing? Well, you see, it’s the 50th running of the NYC Marathon (2012 was cancelled for Hurricane Sandy recovery and obviously 2020 was off). And my current plans for 2022 are to raise money for charity to run the Berlin Marathon. So I made 2021 my first choice when given the option because doing two marathons next fall sounds even worse than doing one this year.

TCS New York City Marathon

I’m planning some posts on non-running activities (hiking! favorite Peloton rides/workouts! recent eats!) soon but am excited to get back in the groove of weekly or near-weekly training recap posts.

Base Building 2021, Weeks 8 and 9 and 10

A few down weeks due to bad weather, building gym being closed, and my right hamstring still acting up. I suspected weak hips again (same thing 2 years ago) and saw my physiatrist March 2nd who mostly agreed. So I’m back to my PT exercises and virtual PT and monitoring the situation. Banded side-walks, single leg step-ups/glute bridges/deadlifts, and more. What I could really use is a Multi-Hip machine which my PT gym had but no regular gyms seem to have one. And a wobble board.

During this time, I took a RowHouse class each week, a short run 2/24, several Peloton spin classes, yoga, and one Peloton Strength for Runners class. Plus lots of sprint-stop-walks and hikes with the pup.

I recently read both Win at All Costs by Matt Hart, all about the Nike Oregon Project and doping accusations, as well as Alexi Pappas’ memoir Bravey. I found the latter really inspiring and it was a much more emotional book than I would have thought. I heard her speak back in October 2015 at the Nike Womens Half and since that time, she’s released two movies, ran in the 2016 Olympics 10K, and been through a whole lot.

We have pretty bad lighting in my apartment for food photography, so I sadly have no pictures of our home cooking to share. Just got some sisig from a food truck (it has been a year since I had Filipino food so this was a delight), lots of cold brews, and a brief foray back into junk food and candy to mark the anniversary of my friend Joyce’s passing.

Sisig and garlic fried rice from a Filipino food truck
Snack medley of Flamin’ Hots and gummis for a friend’s online memorial

Hopefully more running or other fitness updates to come as I do my PT exercises and the weather warms up again. I’ve been dreaming of temps in the 50’s and 60’s for months now! Trying to pencil in a late May 5K but we’ll see how the recovery and training goes. The apartment building gym has new treadmills and spin bikes and I’m very excited to get down there and try them out along with my weighted single leg step-ups.

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 2

Week 2 and trying to keep myself accountable. This past week was rough and I was popping CBD every night just to relax from the terrible events of Wednesday. The workouts helped for sure to release some of my anxiety and anger. And my ongoing immense jealousy over how other countries have handled the pandemic.

I found a 5K in April (in person) that I might want to train for. Not signing up yet, though. Cart, horse and all.

Monday 1/4: 2.5 treadmill miles (Peloton 30 min race prep with Becs).

Tuesday 1/5: 30 minute Peloton strength for runners with Rebecca. I used two 10 pound dumbbells but might try to up to the 12 or 15 ones next time. I’m also leveling up my kettlebells I use from 15 lbs to 20.

Wednesday 1/6: 2 mile treadmill run at easy pace (Peloton 20 min pop run with Robin). After taking most of December off due to my tight hamstring, my paces have slowed but I’m trying to keep them honest and not push too hard. Difficult for the ego but good for the body.

Thursday 1/7: 45 minute spin class and I got my caloric burn to come close to matching ones from 2019.

Friday 1/8: 45 minute RowHouse class and I hit a calorie burn PR here (but not a distance or pace PR). Lots of pushups during the time off the rower.

Saturday 1/9: 2 treadmill miles, easy pace as per Stryd 5K training plan.

Sunday 1/10: 3.4 miles outside, doing a Stryd ‘time trial’. It was 10 minute warm up, a few little pick-up intervals, then 10 minutes hard at critical power, then 10 minutes cool down. I took the easy parts too hard and struggled to keep up the full 10 minutes at a push pace. But it felt good to run outside since it was 40 degrees and sunny. I overdressed and was dripping sweat at the end, especially from my elbows. I did my weekly Yoga for Runners class at 11am so my run was much later. Ideally I would have done the run prior to yoga but puppy care duties took precedence.

Total: 9.5 miles running, 1 yoga class, 1 spin class, 1 RowHouse class, and 1 strength session.

I have no good food photos lately, just puppy photos so they will have to do.

Herbie LOVES puppy playtime

Base Building 2021, Week 1

New year, new me! No, I’m just kidding. But there is something about the calendar changing and getting a new planner that inspires me to revisit the past calendar year, reflect on my goals and accomplishments (such an Enneagram 3), and set new goals. I also like to kick off every New Year’s Day with a workout to help set the tone. Last year was hot yoga, this year (like most) was a run. I also like to spend at least an hour doing the whole intentional reflecting thing.

After taking off most of December with an abnormally tight and painful right hamstring, I’ve been working to do a lot more strength training and more routine yoga, plus regular stretching and using my Theragun daily. I’d love to actually post in here more, both for accountability and because it should scratch the itch for some kind of running/fitness log since my workout history is split among Strava, Stryd, Apple workouts, and Peloton. I give myself little stickers in my planner calendar as well, but enjoy the idea of streamlining and actually posting here weekly. So let’s give it a try. I have no race to train for but am still toying with the idea of a virtual 5K or 10K in the spring.

Week of December 28, 2020 – January 3, 2021:

12/28: Peloton Glutes and Legs Strength class.

12/29: Peloton bodyweight strength.

12/30: RowHouse Signature for 45 minutes. I ‘leveled up’ to using the 5 pound weights for arm exercises instead of the 3 pounds.

12/31: Peloton Bodyweight strength.

1/1: 2.8 mile treadmill run using a Peloton ‘marathon training’ class. Then 2 mile hike with the pup in the afternoon.

1/2: Peloton Strength for Runners workout. I added heavier weights since I’ve been doing dedicated strength work the last few weeks.

1/3: Zoom yoga for runners for 50 minutes. Herbie (our Corgi puppy) loves to chew on my yoga towel and peed on it the previous week, so we tried to keep her entertained.

Christmas cheese and charcuterie

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”

February Training

I’m looking at February as a big month of base building. Just over 100 miles for the month and a push toward medium volume (for me).

2/3-2/9: 30 miles of training, finally. By only half a mile, this is my highest mileage since when I ran the NYC Marathon in November 2018. I did a trail run at South Mountain Reservation in New Jersey with a group, which was fun. It’s pretty easy to get to and just challenging enough for someone like me who loves running on trails but doesn’t yet have trail shoes with a rock plate.

South Mountain PPTC Group

Muddy from South Mountain

2/10-2/16: 12.5 miles since I moved my long run to the following Monday, President’s Day while also missing my Thursday tempo and Saturday 5-mile Open Run.

Funfetti cupcakes for Galentine’s Day

2/17-2/23: 34 miles, including the final long run. Amazing eats at Golden Unicorn, Smith & Wollensky, and The Dough Club.

Dim sum at Golden Unicorn

2/24-2/28: x miles plus a short shakeout 2/29 before spectating the Olympic marathon trials

Next up in March: Atlanta Half 3/1, cheering the NYC Half and the UAE 10K, eating my way around Montreal, and some more trail running.

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.