Week 13: I'm going to make it

Metaphorical finish line in sight

Oct 15, 2023

I bet my friend Allison, who took this photo on Thursday morning, didn’t expect this one to be my favorite. It is, though, because it’s a close-up of my problem hip, and in it I can see my own internal and external strength so clearly. (📸: Allison Slater)

I just completed a 20-miler (albeit weight-assisted) this morning and I am beyond proud of myself. So much work went into getting me back — and it continues. As of today, though, I am confident that I’ll make it to the finish line on November 5th.

Though I am currently basking in my triumph, this week started bleakly. I couldn’t beat my cold; my symptoms lingered. It’s also hard for me to recover when I’m heartbroken for the world; the emotional impacts the physical. But I took care of myself and was patient with my return.

Below are updates from the week, revised thoughts on training, and some quick hits that include a reader request.

📋 Total miles: 29.9*

Monday: Off 🤕
Tuesday: Off 🤕
Wednesday: Off 🤕
Thursday: 4.9 miles (easy), 30 minute (easy, elliptical)
Friday: 5.0 miles (easy)
Saturday: 45 minutes (easy, elliptical)
Sunday: 20.0 miles (treadmill with Lever, progressive)

*In addition to the mileage run, I also had 75 minutes of elliptical, which roughly equates to 8.3 miles. The total for the week is 38.2, and I’m impressed given that I missed the first three days.

🗽 More marathon details released

I now know when and where I’ll be starting the marathon. I’m in Blue Wave 1, Corral F. What does this mean? Well I only recently found out — and mostly thanks to the r/RunNYC Reddit.

To accommodate 50K runners, the race is split into five waves, starting at 9:10 am and going off every 35 minutes until 11:30 am. Within each wave, there are three start villages: Blue, Orange, and Pink. Blue and Orange run the top deck of the Verrazzano-Narrows Bridge, and Pink runs the lower deck. Within each start village, there are six corrals: A-F.

If you look closely at the course map (left), you'll see that the first 8 miles have three different routes winding through Brooklyn. The start map (right) shows the three start villages.

So, my assignment means I’ll start early (yay!), run the top deck (double yay!), and be in the back (probably a good thing considering my updated goals). My assignment was created using something called Best Pace (or BP), which is a metric that NYRR keeps on anyone who has run one of their races. My BP is 7:08, and it’s an extrapolation of what the NYRR thinks I can run a 10K in based on my half marathon in March. A good friend who’s running this race, but hasn’t established a BP with NYRR, was able to submit an expected finish time to get her corral. Once you race a NYRR, they no longer take your word for it…

Interestingly, the courses stay separate through Mile 8, taking slightly different routes through Brooklyn. The friend above is Pink Wave 1, Corral F, and we won’t be able to run with each other on the course unless we see each other after that point.

🏋🏻‍♀️ A trip to PT

Did you even go to PT if you didn't take a mirror selfie in the bathroom? 🙃 Plus the exercises that are stabilizing my glutes/hips.

On Tuesday I got to visit UCSF’s PT facility for the first time. Feeling sluggish from the last remnants of my cold, I strapped on a mask, put on a cute outfit, and mustered strength to get through my session. I truly didn’t know what to expect, but I figured I should be ready to workout.

After checking in, I met with my doctor who did the strength testing that she was unable to complete over video. The process felt similar to what I do at the chiropractor. Her evaluation? That my single leg strength (and therefore balance) was weak sauce. It’s helpful to know exact areas of improvement, but I can’t say I’m not a bit salty about the fact that a lifetime of running/activity didn’t make me default buff (I suppose I should take this gripe to therapy).

Once evaluated, I did a bunch of my previously prescribed exercises in front of the doctor so that she could check my form. She noted improvements from our first video session, and I was proud because I had done the work diligently. For each exercise, I appreciated the minutiae of her form corrections. I like to do things correctly or not at all (more fodder for therapy).

For the next 10 days, I’ve been assigned five exercises that are absolutely scorching my glutes. On a somewhat humorous note, to pick this list of exercises I tried out a lot of single leg squat variations, mostly on my right leg. As such, I fried my quad on that side and spent the latter half of the week dealing with soreness. On Friday, my PT/chiropractor, Nancy, did some muscle scraping that relieved the soreness immensely. Nothing tells you need PT to work on strength like being hobbled by PT.

🔻 To taper or not to taper?

First, last-week-me promised to not address this question until I felt better. I would have wanted to get directly back into lots of running to make up for lost time. But last-week-me was smart to hold back, and I’m proud.

But now that I am ramping up again, I had to answer this question. Since this training cycle hasn’t gone exactly to plan (understatement), I am not feeling tied to doing things exactly as written. Most plans, mine included, have you cut back significantly on mileage and effort over the last 2-3 weeks. This historically has been iffy for me. I tend to feel sluggish, and even get sick, in the weeks leading up to a race. It’s like my body lets all its guards down.

For this reason, I am going to train hard-ish for the next two weeks and then evaluate day-by-day in the week leading up to the race. My gut tells me this gives me the best chance to feel fresh on race day.

🧳 Odds n’ ends

Scited (Glennon Doyle’s word for scared + excited) for: Upcoming travel. I’ll be in NYC and Houston between now and race day. Travel can be tiring, and when I am tired I tend to catch colds. But both trips are exciting and inspiring, so I am going to be conscious of my limits, but enjoy the ride.

Caved on: Music for the marathon. I’d initially planned to run all 26.2 miles headphone-free, but I feel like I might be dealing with one too many intrusive thoughts on the course for me to spend the whole time sans distraction. This week I bought the Shokz OpenRun and a very cheap MP3 player. The former are open ear so I can hear the sights and sounds of the course; the latter only holds music, and I am keen on not carrying my phone.

Requesting: Songs for my playlist. I’m putting together a list of jams and would love your help. If you have a song that particularly pumps you up or reminds you of a good time with me, will you drop it in the comments? I cherish the help and will think of you fondly when your tune plays mid-race.

Looking forward to what’s ahead. (📸: Allison Slater)

I can’t believe there’s only three weeks to go. This upcoming week is going to make things feel even more real. I’m excited to update you next Sunday.

Hugs to you all, and extras to those who have been most impacted by the tragedies of the last week.