Check it out here!

This is the journal of my first marathon training. I will be running it at the age of 50. I am very excited about it especially since I will be running for a charity that is working on increasing awareness and education of the signs, symptoms and risk factors of ovarian cancer. Tell Every Amazing Lady® or Tell Every Amazing Lady About Ovarian Cancer® (www.TellEveryAmazingLady.org) is an incredible organization that is helping many women and their families in the quest against ovarian cancer. It is a cause that is very important to me as well.

I am looking forward to sharing my progress with you!

DAY 125 – Saturday, 11/05/2022 – Shakeout run with Runner’s World Magazine Coaches

The marathon week is full of various community events and fun runs. The one that I decided to join was organized by Runner’s World Magazine and was led by their coaches. I subscribe to the magazine and I find their articles very informative. Moreover, the run was staring at 9:30 am allowing me to have a more restful morning before the very early start of the day tomorrow.

We met at the South-West corner of Central Park for a 2.5 mile run. After a short warm-up we took less frequented picturesque paths passing Bethesda Fountain, crossing the romantic Bow bridge, running through the Ramble and finally back to the starting point on the East drive. I talked to a few runners along the way and afterwards and heard some inspiring stories. Days like today make me appreciate being part of such a huge global running community sharing a passion for this sport. Even though we don’t know each other, understanding of long-distance running is our common language allowing us to communicate.

I went back home uplifted by this experience. The only worrisome factor that has been clouding my positive outlook over the last few days was the weather… Today was a preview of what tomorrow can bring. It was not a rosy picture…. But let’s not anticipate the worst quite yet.

DAY 124 – Friday, 11/04/2022 – EXPO!

Last year when I went to the Expo with my daughter who was running her first marathon I felt thrilled. Even though I was just an observer, the magnetic energy in the building made me feel like I was one of the runners. I was a bit sad that I was not running the marathon with her as I initially planned, but at the same time, I was sharing her joy.

This year with the Expo being back to normal pre-COVID size, the building is crowded. There are multiple lines to wait to get through in pretty much every step but it does not bother me. The first stop is the bib. After I get it, all of the sudden the reality of the race hits me. Next stop is to pick up the shirt. Finally, I make my way to the Expo hall with stations and picture sets.

I am meeting with a couple of ladies from my charity team to take pictures together and wish each other good luck. We are all very excited and all doing the marathon for the first time. I am so proud to be a part of Team TEAL and be able to run with them. It is very special for me. 

After taking a few pictures and getting through the hall, it’s time to head for a pasta dinner with a group of friends. It’s the perfect end of this exciting day. Time for some serious carb loading!

DAY 123 – Thursday, 11/03/2022 – Easy run to check out the finish line

With only 3 days left to the race, I cannot resist the increasing excitement. As soon as I come back from work, I put on the shoes and head to Central Park. I want to be in the center of the preparations. I want to see the finish line. I want to visualize me crossing it on Sunday.

The night is beautiful and there are so many people running in the park. I make my way to the West side. The access to the finish zone is fenced off, but I can still get close enough to take a picture. It looks very festive even with the last touches being put on. My heart starts beating faster. What is it going to feel like on Sunday? What condition will be in? Of course I have no way to even imagine it. All I can do today is to take it all in. Live the excitement of the moment and enjoy the anticipation!

DAY 122 – Wednesday, 11/02/2022 – Rest day

As the big day approaches, I try to rest as much as I can. I come from work, eat and put my legs up. There are more runners in the streets. The excitement is in the air.

DAY 121 – Tuesday, 11/01/2022 – Last pre-race mini-workout

According to the coaches and research, training this week has no bearing on the race performance. It just doesn’t. It only has a mental impact. Exactly for that reason, I decide to run 3 miles at my GMP after 1 mile of warmup. At least I will not feel so idle. Today is the last day to do it to give the muscles ample time to recover. It feels good to have the legs move a bit faster. It also implies that because you work out, your level of fitness is maintained. The reality is that the workout does not really matter for your muscles at this point. It’s the brain that is happier.

I do not overthink it too much and chose the path of least resistance, aka the East River. Nothing too complicated today. This week is all about doing things the easy way. The hard part will come at the end.

DAY 120 – Monday, 10/31/2022 – Rest day

The final countdown started! Next Monday it will be over and I don’t know how it will feel. It is such an abstract concept now. Just like the finish if the marathon.

But let’s not get ahead of ourselves. There are still a few days of taper left to enjoy and a few runs to savor. It will be a very exciting week!

Nutrition becomes very important, in particular in the second half of the week. Carbs will take over the diet. Of course, it is still important to remember about protein and fat, but carbs will dominate. The goal is to provide glycogen to be stored in your muscles and liver as fuel for the race. Our bodies can only store about 2000 calories from glycogen. When these stores get depleted, we experience the infamous feeling of “hitting the wall”.

Therefore, this week I will definitely be eating more simple carbs. Afterward, I can go back to my salads when I don’t have to worry about my glycogen stores :).

DAY 119 – Sunday, 10/30/2022 – Easy Sunday

So far, I have been enjoying the taper. It comes with a few perks: I get to sleep longer on the weekends and weekdays for that reason too, I am less tired, my house looks cleaner and I have more flexibility with my runs now when they take less time. Even though it’s been only 2 weeks since it started and only 1 week of noticeably lower mileage, I am living the life!

Some of my friends who are more advanced and serious runners told me that they did not like the taper. They feel bored, anxious to run more and more importantly, they feel that they are losing fitness. So far I don’t share these feelings. It may change in a few days. Anything is possible.

Today I get to sleep in, have a nice breakfast and spend my morning talking to my family. They notice the change. My Mom was surprised that I was not in a hurry and she asked me if I already ran. The question put a smile on my face. All these past Sundays since the spring I have been talking to her about going for a recovery run. Sometimes, I would even call her from a park after my run. It became such an intrical part of my Sunday morning routine. I did not even realize it.

The morning is very relaxing and I am not in a hurry to go running. Not because I do not want to. I do. I am just enjoying the moment.

Finally, I feel ready to go. It is an early afternoon and very nice out. Although I was planning on going to Central Park, I decided against it. At this time of the day in such nice weather, it will be way too crowded. The River, on the other hand, provides openness and relaxation. Despite the fact that I have been there a lot lately, I never find it boring.

There is always something new I see. Different sky colors at different times of the day, the leaves turning, dogs, pigeons, passersby and the river looking different every time. The image is always changing, always revealing something new. “It’s for these moments I run” – I know that I have said it before! It still stands!

DAY 118 – Saturday, 10/29/2022 – Last long-ish run before the race

The choices for today were as follows:

1. Run the last 10 miles of the marathon course with my club
2. Run somewhere else with a few friends, also from the club

Each option had advantages and disadvantages. The first one sounded like a fun run with the club friends on the marathon course 1 week before the race. There were many groups doing it today and it was going to be a fun run with the excitement of the race building up. This was my initial choice. Then I started thinking about what I wanted to accomplish today. The list was not long but had a few important items:

• run 10-11 miles
• run with friends
• have fun
• run continuously
• do not feel the pressure of pace and a specific goal for next week

The first route had some disadvantages:

1. It had many stops and starts because of the street crossings. This always throws me off because my rhythm gets messed up and it is more tiring. Moreover, the waiting time at the lights adds time on the feet.
2. The second issue with it was the fact that streets were going to be crowded, especially on Upper East Side. This meant one of 2 things: running in the busy bike line or running in busy the sidewalk and swirve around the pedestrians. Neither one was good.
3. I ran last 20 miles of the course only a couple of weeks ago
4. 5th Avenue mile incline was not very appealing today, neither was it necessary

To make a long story short, the second option prevailed. I was meeting my friends at Columbus Circle. From there we headed to the West Side Highway greenway and continued north along the Hudson. The day was cooler but pleasant. There were not too many runners, I guess because most of them were on the last 10 miles of the course :). I was happy to be with girls who are like-minded and just want to have a nice run.

We chatted and time flew by. It was nice to look at the river and beautiful foliage and stay away from the business of Manhattan. It was just what I needed.

Sometimes, it’s good to follow your own path and get away from the crowd. It will be huge next week – 50,000 of us! Today it was great to be in a different zone.

DAY 117 – Friday, 10/28/2022 – Easy morning miles

Just like on Wednesday, the plan is to wake up early and go for a run. Unlike on Wednesday, it works out today. Although I have to admit that with mornings being colder and dark much longer, it is harder to get out the door. But it is only for a little bit – I say to myself. Only 4 very easy miles. I can do that!

It is cold and windy outside. I am happy to have a long-sleeved shirt on. The wind is still cutting through. I don’t want to get a cold…

I head south on York Ave – my route of choice for short early runs, then to the river. The temperature wakes me up and energizes me. It is a very good routine for a Friday morning. Be done with the run and I can relax at night! Tomorrow is the last long-ish run before the race.

DAY 116 – Thursday, 10/27/2022 – Easy run with strides

After taking a break yesterday, I am ready for some easy miles with strides. I plan to run 5 miles with a few faster spurts. After coming home from work I change and I head to the esplanade at East River. It is the most convenient option for a relatively short flat run. Perfect for my today’s needs. When I start to run I notice a difference. My legs feel good due to a lower training load over the last week. I hope to feel even more rested by the end of next week.

After the first mile, I start adding a few short – 100 m or so spurts at a faster pace. The purpose of it is to keep the muscles engaged and the legs springy.

The run goes by fast. I have no time to think about anything specific and it is a good feeling. It is refreshing just to be outside and on the water.

When I come back home and save the run on my watch, I am very happy to see “Recovery” on its face instead of “Productive”. It makes me very happy! After all, that’s the goal for this and the coming week: rest, recover and allow your body to rebuild from the weeks of training.

I am not sure if it brings the desired result since I am doing this for the first time. It is a learning experience. I put my trust in more accomplished runners’ and coaches’ advice. Plus I follow my gut. Hopefully, it works in the end. Fingers crossed.

DAY 115 – Wednesday, 10/26/2022 – Rest day

I had the best intentions for today to run 4 or so miles. Last night, after coming back from the tempo session, I made a plan to wake up early and go for a morning run. It was a good plan until my alarm went off at 6 am at what point my body strongly objected to this idea. Given that I just ran last night and I am supposed to take it easy this week in order to recover, I decided to stay home. Having plans after work, I may not be able to run at all. It’s ok. I have to respect my body.

The night plans involve a haircut. It is nice since I have not been able to get it done in a few months. My ends are damaged by sweat. This week is perfect to catch up on beauty. I have to pamper myself occasionally. I deserve it.

DAY 114 – Tuesday, 10/25/2022 – Workout: 4 miles at marathon pace

When tapering for a marathon, it is important to continue doing speedwork such as intervals. The reason is to maintain muscle tension so that your legs don’t feel flat on race day. The plan that I follow includes running miles at a marathon pace even the week of the race, just less.

Today, after warming up for 2 miles, I am meeting with a couple of friends to run 4 miles at the goal marathon pace. In these last couple of weeks, I have enjoyed running with the company. I find it very motivating and helpful. While running, we talk about what’s coming and share our feelings and thoughts. The sense of camaraderie makes the training experience and race anticipation even more special.

Tonight, we decide to run the middle loop clockwise. It allows us to avoid Cat Hill which is taxing on the legs. We stay on pace, as opposed to running faster like I tend to do. It is a mental game. Thankfully, my friends keep me in check. There are many more runners training.

The miles fly by and we cool down together for a bit on the lower loop. We run by the bleachers that are partially erected at the finish line. The excitement of race day is in the air. The energy in the park is magnetic and will be more with every passing day.

DAY 113 – Monday, 10/24/2022 – Rest day and Marathon Course Strategy Session

Every year my club holds a marathon course strategy session and I have been anticipating it with excitement. After running ¾ of the course and studying the profiles on my own, I am ready for words of wisdom from coaches who have done it before on a few occasions.  

Yes, I have heard it multiple times and yet hearing it again comforts me. Every time I hear about the route, I replay it in my mind and become more ready for reality. I picture the crowds cheering, I picture running the last few miles through the park and finally walking out on Central Park West after it’s over.

After the session I am in good spirits and I try to project this feeling into the future.

DAY 112 – Sunday, 10/23/2022 – Recovery run

Every Saturday night I turn off the alarm clock and silence my phone to be able to sleep as long as I need on Sunday morning. Sometimes I can take advantage of it and sleep in, but sometimes I wake up early. Today is one of the very good mornings when I wake up around 8 am after 9 hours of sleep. I love these days and slow lazy mornings when I can linger a bit in bed, eat breakfast without rushing, and go for a run later.

Around 9 am I am already anxious to go. The breakfast will have to wait. It is a dreary day with rain in the forecast for the afternoon. Because of a beautiful ambiance of early fall I want to run 2 loops around the Reservoir in Central Park just like I did last week. Moreover, the soft surface of Bridle Path provides a nice change for the feet compared to asphalt.

The park is still relatively empty at this time of the day, however, there appears to be more runners than on a typical non-pre-marathon weekend. Despite more traffic, the enjoyable lazy morning atmosphere is in the air. The pace of the day is just starting to pick up.

I stop a couple of times to take pictures of the foliage. Just like the sunrises, it will last only a few days and then it will be gone. Therefore, I want to take in the uniqueness of today’s colors. In a week the landscape will look very different.

The recovery today turned out to be both physical and mental. That’s the best kind!

DAY 111 – Saturday, 10/22/2022 – Last long run before the race

I am so glad that 20 and 18-milers are behind me. I can embrace taper long runs with anticipation of fun and camaraderie instead of focusing on mileage. The distance for today is 15 miles. Normally I would consider it a lot but in the grand scheme of things (a.k.a marathon training), it is on the short side.

We are meeting with a few friends to run together. The weather today is perfect for a long run. The sky is blue and it is sunny yet crisp. The route is not easy, we plan on crossing Queensboro and Triboro bridges, both pretty challenging.

Queensboro is extremely busy this morning with large groups coming through from the East, most likely running the marathon course. Having done it last week, we are going in the opposite direction. There is a lot of traffic in both directions. We are heading to Roosevelt Island and making a left turn right after the bridge. All of a sudden it is quiet. A sigh of relief.

Roosevelt Island is one of my favorite running destinations for several reasons: the views are great, there are very few cars and runners for that matter, and it’s green and peaceful. In addition, it is very flat. Simply put, great running conditions.

At the north end of the Island by the lighthouse, we are surprised by an outdoor sculpture installation of large faces and silver globes. I later find out that it is called “The Girl Puzzle” honoring investigative journalist Nellie Bly, one of the island’s most famous, albeit temporary, residents. Her Story is quite fascinating.

https://www.thelily.com/this-massive-monument-to-women-is-quietly-taking-shape-in-new-york-city/

We stop and take a few pictures of this installation.

From Roosevelt Island, we are heading north through Astoria to Triboro Bridge to cross over to Randall’s Island. If you think Queensboro is hard, Triboro is worse. The ascent is much longer and not in one plane. In fact, there are 3 different levels that reveal themselves gradually after going up the stairs. What torture, physically and mentally. I have run it before a few times, but every time I am back, I forget how deceiving this crossing is. I decide that it is the worst bridge in New York City although I may change my mind in 2 weeks after crossing Verrazano Bridge.

Finally, after reaching the crest the run gets easy downhill the ramp onto Randall’s Island. At that point, I feel that the worst part of the run is behind me. Another sigh of relief. We are on the island only for a little bit. From there, only one bridge separates us from Manhattan. I stay on the East Side to finish there while my friends run to Central Park.

My legs are tired after conquering 2 major bridges. From now on, no more bridges and no more speedwork. No joke, 2 more weeks left to recover!

DAY 110 – Friday, 10/21/2022 – Recovery run

Ever since I added recovery runs after the quality sessions such as a workout or long run, I feel much better and have an impression that I perform better as well. Maybe it’s subjective, but it works for me. Therefore, I do not question the validity of recovery runs anymore.

I wake up early to complete the run and at the same time give myself at least 24 hours before the long run tomorrow. Morning runs on Fridays became a habit that I don’t think about anymore. I just wake up and do it. Because of the taper, today’s run is shorter than usual: 4 instead of 5 miles. It is not a big difference, yet it is noticeable enough.

It is cold this morning, but I don’t mind it at all. Lower temperatures make running so much more pleasurable for me. All I need is a long-sleeved shirt.

I follow my usual route down York and up the river. It always puts me in a good mood, no matter how many times I have done it. The pigeons are always at Carl Schurtz Park flying away when I approach. The river is always peaceful. The sun is rising and I love it!

DAY 109 – Thursday, 10/20/2022 – Speedwork

Despite the fact that the taper has started, it is still important to do speedwork to maintain VO2max and the level of fitness. Today I will be doing 800m intervals at 10k pace or maybe faster.

Normally, this kind of workout would be done on the track and many of my club mates do it there. On the other hand, with no background whatsoever in track and field running, I like to run the intervals point to point. It was not always the case. In the beginning, I had a tough time assessing how far I was going and therefore, it was hard for me to pace myself correctly.

After multiple tries on East Drive in Central Park, I understood the distance and what it felt like at various paces. I got used to running point-to-point on the “Flats”. In fact, now I don’t want to do 800m intervals anywhere else. Therefore, today I head straight there.

As usual I warm up for 2 miles: 1 mile to get to the park and another mile in the park. The loop around Great Lawn is also 800 m and 2 give me what I need – another easy mile. From there I head to the “Flats”.

I have to admit that after focusing for so long on endurance and 1-mile intervals at the marathon pace, speedwork is a work in progress to be further developed in the future. Right now, I want to maintain what I have and get through the marathon. Afterward, there will be a lot of time to work on improving my pace.

After the first 2 repeats, my legs are already telling me to stop. Although I consider this scenario very seriously, I keep going. It is so much easier to do this workout with others because not only do they push me, but also, I don’t want to look like a quitter in front of them. I keep telling myself that I can do it.

My splits are not as even as I would want them to be, but they are within a few seconds. It’s good enough for today. As I said above, there will be many more opportunities to improve my speed and split consistency. More importantly, I finished the workout.

Now I am happy to slow down for the last few miles of today’s session. Recovery run tomorrow is a must!

DAY 108 – Wednesday, 10/19/2022 – Easy morning run

Having a meeting nearby at 9 am gives me an opportunity to sleep longer and still be able to go for a quick run.

The morning is the coldest yet this season. It’s 42 degrees when I head out, but I don’t mind. I like it especially since it’s nice and sunny. A run along the river seems to be a perfect choice.

It’s breezy and as I run I keep thinking about getting throw-away clothes for the hours of a wait before the race. Maybe even a blanket. It may get even colder in 2.5 weeks and I definitely want to keep warm. 5 miles this morning put me in a very good mood. It is a very good morning and so will be the day!

DAY 107 – Tuesday, 10/18/2022 – Workout: 6 miles at goal marathon pace

After taking a break yesterday, I am ready for a few faster miles at my goal marathon pace. I am meeting a few friends in Central Park for a group run. Good company helps tremendously when you feel tired and need extra motivation toward the end of the training. I am glad that we managed to get together for this run. It is easier to stay on pace when you have others next to you.

My usual 2-mile warm-up goes well. Then we are starting at the Bethesda Terrace. I was not thrilled about running the full loop of the Park at the marathon pace but it is different in good company. We run and chat first few miles but then after getting to Harlem Hill and 3 Sisters, the conversations stop as it is getting harder to maintain the pace and talk at the same time. Once we are past the last hill, we resume our running talks. Then we reach the lower loop and we only have 1 mile left. It is almost over. Last stretch uphill and we are back at the 72nd Str, transverse. The workout is over.

The cool-down is just the icing on the cake. It feels sweet after a good meal. I am glad this run is behind me. Next week I will still run a few miles at the goal marathon pace because it is very important to keep running at that pace even during taper. Equally important is not to overdo it. It’s the balancing game yet again!

DAY 106 – Monday, 10/17/2022 – Rest Day

Today is a well-deserved day off, both for my legs and brain. Of course, I still had to go to work but other than that I need a break from running and thinking about it.

Actually, that’s not entirely true. I have to admit that I spent some time reviewing my taper plan for the next 3 weeks. I want to make sure that I reduce the miles properly from week to week and still keep a few workouts in. It’s a balancing game and I do want to get it right. It is the most important part of the training for the days ahead.

DAY 105 – Sunday, 10/16/2022 – Well-needed recovery run

Despite the fatigue after the long run yesterday, I am in good spirits after waking up this morning. With the pressure of running another 20 miles behind me, I feel relaxed. I can start enjoying the remaining runs over the next 3 weeks of taper instead of feeling anxious. A big weight came off my shoulder. In fact, I cannot wait to go for a recovery run.

I am meeting a friend in Central Park to run around the Reservoir. 2 easy loops on a nice early fall day sound very enticing.

Surprisingly my legs are in very good shape. The first mile is more of a jog than a run but I don’t pay attention to my watch. It does not matter today; it is all about the pace and heart rate. Today is also about celebrating the end of the toughest training week. I made it through it!

I am happy to have company this morning. 2 loops go by fast and I am heading home.

With today’s run, my weekly mileage reached 59.1. Almost 60! I have never run so much in 1 week. Even though it would be nice to have a round number for the week on Strava, I decide against it. 0.9 miles will not make a difference on 11/6 and I do not want Strava driving my training decisions. It is very easy to let it get into your head. Closing the week at slightly under 60 miles still feels like a big accomplishment! It will only go downhill from here.

DAY 104 – Saturday, 10/15/2022 – Longest run yet – 21 miles! TCS NYC Marathon route preview

Yes, I am nervous about this one. I am not sure exactly why. Perhaps it’s because today I am joining my club to run the marathon course and therefore it can become a moment of truth… Or maybe because this week my legs have been very tired and heavy and I am not sure how I will handle a 20-mile run… Whatever the reasons are, the nerves are in a slight state of alert.

Besides completing the last long run of the training, today I also want to practice nutrition and try out the clothes that I intend to wear on race day. It is very important to have it figured out ahead of time, particularly if you, just like me, are wearing the clothes for the first time. The best opportunity to do this is during a long run to mimic the marathon conditions.

In summary, the goals for today are:

• Complete the last 20-mile run
• Familiarize myself with the course in terms of elevation and turns
• Test nutrition
• Try out the clothes I intend to run in on the marathon day

To give myself enough time to eat, have my chicory coffee and get ready without having to rush, I wake up super early – 5:30 am. I get my gels ready and I add a bunch of pretzel sticks. This idea came to me after the Bronx 10M race when I had pretzels on the way home. Not only I liked the salty flavor, but the snack sat very well with my stomach and gave me good energy. That day I decided to take them to the marathon and eat towards the end of the run to supplement the sweet gels.

The meeting point is Grand Army Plaza at Prospect Park in Brooklyn at 8:30 am. From there we run to 4^th Ave where we start following the marathon course approximately at mile 7. It is a bit tricky to follow the course not knowing it. The best solution is to stay close to the group ahead of us, but it is challenging too due to many turns and stops at the lights. On the bright side, the course is flat.

The first significant elevation is Pulaski Bridge between Brooklyn and Queens. I have run through it many times in the opposite direction but it feels like the approach from the south that I have never done, is steeper. It is definitely noticeable. A mental note made. The run to Queensboro is pretty straightforward, except for the turns.

The fun starts at the foot of the bridge. This long ascent is always challenging. Every time I run across, the never-ending uphill slope drains my energy and tires my legs. I think this is the most challenging leg of the course. The best I can do to mitigate this feeling is to slow down. Finally, at the crest, I can take a deep breath. Running down is so much easier but I do not want to speed up too much and strain the quads.

On 1^st Ave. we stop at St. Catherine’s Park to refill the water bottles. Before a long run in the streets, it is a good idea to map out the locations of water fountains (and bathrooms too). Comes in very handy.

After this short breath, we continue north on 1^st Ave. Starting at 79^th Str. it starts ascending. The elevation is noticeable but not too bad. We have to stop and several intersections along the way and maneuver around the pedestrians. Upper East Side is busy on Saturday morning and so is Harlem. Finally Willis Ave. Bridge appears in the distance. This bridge into the Bronx is the 3^rd one on today’s course. So far it’s the least demanding one.

The run through the Bronx is quick. The only tricky part is a jog off on 138^th Street and back on again. From there it’s a straight shot back into Manhattan.

Being back on the island brings a very positive mental shift. After crossing the bridge you have a feeling of being close to the finish. After all, you are on 5th Ave. – right? The reality is that you still have about 5.2 miles to go. It is important to remember that and not get carried away at this point. Especially, because getting to 110^th Str. – the corner of Central Park – is an easy stretch.

The challenge starts right there with a mile-long steady incline south 5^th Avenue. Be prepared for this part of the course because not only it is physically challenging but also it becomes a mental game. Your mind is telling you that reached Central Park and are almost done with the race when the truth is that significant effort is still needed to get to the Engineers’ Gate at 90^th Str. where you enter the Park. From there, you still have 2.5 miles to go.

Despite the rolling hills you can take a breath for a bit in the Park and running down towards 59^th Str. Just when you can almost see the finish line across the Park and think that you are almost there, you exit the Park. From now on it is an uphill battle. 59^th Str. slopes up and it stays like this to the finish line. Preserve your energy. The finish is not easy.

Once I cross the imaginary finish line I feel the joy of accomplishing something big. I just ran the last long run of the training on the actual marathon course! I stand on the side for a couple of minutes imagining what it is going to feel like in 3 weeks: the crowds cheering and elation after crossing that line! I will only know what this experience is when it happens… It already feels special today.

My conclusion after the run is that I can tackle the distance. I acknowledge that my training has been solid and consistent and I see the results. I can start tapering. I am ready to run the marathon.

DAY 103 – Friday, 10/14/2022 – Super easy run

I woke up relatively rested and ready for a short, easy run to prime the muscles for tomorrow. I plan to go very easy at a low heart rate.

Since the run is going to be only about 4 miles, I don’t need to rush out the door, I have a few more minutes to get ready at a normal pace. Thankfully the rain stopped and despite the sidewalks still being wet, it is quite pleasant. I am wearing a long-sleeved shirt though to keep me warm and comfortable.

The run this morning is all about a slow, steady pace. My body is loving it. It has been a while since I ran at such a relaxed pace. It feels like a perfectly balanced desert. I am enjoying it a lot and it goes by fast. I keep thinking about tomorrow. The weather is going to be nice, however running 20 miles on the streets is not ideal. A lot of stops and goes. It always throws me off. Unfortunately, it is the only option to follow the marathon route on a non-marathon day. I do want to run it, mostly for mental purposes.

In preparation for the run tomorrow, dinner tonight is going to be delicious carb-rich drunken noodles at my favorite Thai place. Just the thought of it makes me very happy. I hope the good mood stays until my watch registers 20 miles tomorrow! Last long one! Fingers crossed!

Day 102 – Thursday, 10/13/2022 – 10-mile run on a flat course (for a change)

When I watched the news last night, I caught a glimpse of the weather forecast for today: heavy rain and wind gusts starting at 6 pm. It did not sound encouraging given the fact that I was planning to run around that time. While I don’t mind running in the rain, 10 miles in it including heavy winds can be a bit uncomfortable. If I can avoid it, I will even if it means starting at 6 am. Oh well.

The alarm goes off at 5:30 am. At least the weather is nice just like yesterday. Makes it so much more pleasant to get up early. I drink half a cup of coffee and have a very small piece of bagel with avocado. I don’t want to eat more so close to the run, but at the same time, I don’t want to leave with an empty stomach either. Having a chance to eat during the day is one of the reasons why I prefer to run at night.

On the other hand side, with the race happening in the morning, it is good to start getting used to the routine and figure out the nutrition.

Since over the last few weeks almost all of my quality sessions were in Central Park on rolling hills, today I want to change it up and run on a flat course. The legs are very tired at this point. Instinctively, I feel that if I don’t back off a bit, I will overdo it.

With a clear plan in place, I head to Randall’s Island. I want to run faster than a recovery run pace, maybe even faster than an easy run.

It’s very dark at 6 am when I head out. However, New York City is already busy. People going to work, people walking their dogs and finally, runners. Makes me feel good. By contrast, Randall’s Island is empty. Not my favorite place to be when it’s dark, but by the time I get there, it is getting lighter. I admire the pre-sunrise red sky on the way. So pretty!

The loop is nice and easy. I have done it so many times that I run it on autopilot. It is a good course for a straight-forward, simple run. That’s exactly what I need this morning. On the north side I notice a cute opossum watching me curiously. It brings a smile on my face especially that my legs are super tired. The quads feel like led even though I spent quite some time last night foam rolling. I may take a day off from running tomorrow before the final 20-mile run on the marathon course on Saturday morning. I will evaluate the situation in the morning. After that, taper starts! And the countdown too!

DAY 101 – Wednesday, 10/12/2022 – Recovery run

It’s been a while since I woke up very early to go for a run. With cooler weather, I prefer to run at night. I also feel more energetic later in the day due to the calories from meals and snacks. Pre-run morning nutrition is always a challenge.

Today I have to run before work. To help the legs with maximum recovery, the course is as flat as possible. All hills and inclines are to be avoided.

Thankfully the temperature is much milder than a few days ago. It feels like late summer and not early fall. It helps with my motivation to get outside.

At 6:30 am it is still dark out. I follow my usual route south York Avenue however I turn around at 61st Street skipping the incline past the bridge. On the way back I make a right turn onto a ramp to the esplanade. The stretch along the river is nice and flat. Taking advantage of it, I run a few rounds back and forth. Afterward, I continue north on York until I can get on the esplanade again. By then it is daylight. I watch the sun rise from behind the Triboro Bridge. As always, it is a magnificent view.

My pace is very easy the entire time and I run on tired legs. After this week, I will back off on the miles. I hope that the 3-week taper will be sufficient to allow me to fully recover. In the meantime, I will be checking in every day this week with my body. If I notice that the fatigue is taking over, I will make adjustments. Nothing worse than jeopardizing the training at this point in time!

Day 100 – Tuesday, 10/11/2022 – Tempo run at a half-marathon pace

It is supposed to be the most intense week of the training with the highest mileage and speedwork. Today’s session is a 6-mile run at a half-marathon pace preceded by a warmup and finished with a cool down. Plan B, if the legs are too tired to maintain the half-marathon pace, is to just run faster.

Consistent with the last couple of weeks, my playing field for tonight is Central Park. However, this time I skip Harlem Hill. It is too much for the legs at a faster pace and I want to focus on pace consistency.

As always, after the warm-up I start a bit slower and gradually get into the rhythm that I can maintain. It is challenging but it is going well.

My pace is faster than my actual half-marathon one which can mean one of 2 things: I am either running too fast or I improved my half-marathon pace. I think it is the former. In any case, I consciously maintain the pace with the idea that it is probably one of the last intense sessions before the race. Going forward I plan of giving the legs more leeway. Today is one last push. When the tempo part is over, I feel relieved. I slow down immediately and keep a much more relaxed pace throughout the cool-down. I am glad it is finally over.

A warm shower and a massage gun help my quads and calves relax. I will sleep well tonight. The plan for tomorrow is to go for a nice recovery run first thing in the morning.

Day 99 – Monday, 10/10/2022 – Rest day

After running 23 miles this past weekend, I am happy to get back back to my normal schedule with Monday being a day off.

Running so much over the last few days I did not have a chance to go grocery shopping. Moreover, because of the fatigue draining my energy, I have been choosing to rest over going to the supermarket. Today I have no excuses. I need to replenish my food supplies. I keep reminding myself that at this point it is very important to provide the body with all nutrients and adequate ratio of carbs, protein and fat on a regular basis. Proper fueling during the peak phase of training is critical for maintaining the energy levels and provide adequate supply of calories.

My go-to place grocery store is Trader Joe’s. Today I get my favorite staples: avocados, bagels, cheese, nuts, yogurt and veggies. For the last couple of weeks my body has been craving foods that are easy to digest and that’s what I have been eating. Surprisingly, despite increased mileage, my appetite decreased. Maybe because I have been getting more carbs from sugar and therefore my blood sugar levels are pretty stable. But, I am not sure what the reason is. I still make sure to eat as balanced as possible.

Dinner tonight will consist of a salad with baked potato fries and a veggie burger with an egg on top. Nutritional, balanced and colorful.

DAY 98 – Sunday, 10/9/2022 – Long run

I wake up to a beautiful day. The sky is pure blue and the sun shines. It is dream running weather, even though it is cooler than yesterday.

I plan to run 16 miles in Central Park to continue the idea of training on a hilly course. It will be 2 loops and 2 miles plus a run to and from the park. I am getting tired of the hills but I know that it will help my fitness.

The legs still feel tired and heavy. I ignore it. I have to warm up. They will either loosen up or I will run on tired legs the entire route. The first loop feels hard. I check the pace and it is what I intended to run even though it feels slower. I ignore it. I just keep running.

After the first loop, I want to go home, I don’t want to run anymore, I am bored with the course that I ran so many times in the last few weeks. But I keep going. At the beginning of the second lap, I am in a zone and move mechanically. I don’t think anymore, I run. Thank goodness I bump into a friend who accompanies me for 2 miles. It is a good distraction. After that, the end is in sight with the approach to Cat Hill and this motivates me. 2 more miles to go. It’s almost over.

The entire time my legs are heavy. I will foam roll tonight to alleviate some of the muscle fatigue. Hopefully, it works!

After reaching home I am content with the run but happy that it is over and I have the rest of the day to myself. It has been an intense week with 2 workouts and a total of 55.6 miles.

One more intense week to go before I start the taper. I can do it!

DAY 97 – Saturday, 10/8/2022 – Easy run

Usually, my Saturday morning would be dedicated to a long run. Today I have different plans and this morning I will run to Randall’s Island and back for a total of 6 or so miles. The long run will happen tomorrow.

I was able to sleep in this morning which feels wonderful after the entire week of waking up very early. My body needed it. 8 plus hours of sleep is a great treat and at the same time, a very important component of recovery. I love how my body and mind feel and I am enjoying it.

The fall temperature in the high 50-ties is my favorite. It is sunny. A perfect day for a visit to Randall’s Island. It feels cool when I step outside but I warm up after the first mile. Despite a solid and refreshing night of sleep, my legs are heavy. It is a manifestation of the compounding effect of training. I hope that with the taper starting very soon, it will get better.

As always, the island is peaceful. The calming effect of water never stops amazing me. I like feeling the breeze coming toward me and the openness that does not exist in Manhattan.

Because of the distance that I intend to run, I only do 3/4 of the loop. My pace is stable and truly easy. That’s what my body needs today and I respect it. Consistency over speed.

Hopefully the run today will help my muscles recover ahead of the miles that I have to run tomorrow.

DAY 96 – Friday, 10/7/2022 – Rest day

I have been running for 4 days in a row, including 2 intense workouts. Therefore, today it is time to take a break. I have dinner plans at my favorite Thai restaurant. Their drunken noodles are simply delicious. I always get them with vegetables and tofu. However, tonight I decide to try something different – PadThai. Although I do enjoy it, drunken noodles remain my favorite dish.

All these carbs will be helpful this weekend during my runs. Delicious and useful – a perfect combination!

DAY 95 – Thursday, 10/6/2022 – Speedwork

It is a challenging day. After focusing for a few weeks on longer intervals at paces around the marathon one, it’s time for speedwork. I already know that it will be challenging. My body is still tired from the long run on Saturday and the workout on Tuesday. Thankfully I am meeting a friend to do the workout together.

I warm up for 2 miles before getting to the rendezvous spot. We are meeting at the Great Lawn for 5 repeats of 1200m at 10k pace with 400 m recovery in between. If it’s not challenging enough, afterward we need to do 4 repeats of 200m at 5k pace.

One loop around the lawn is about 800m. Therefore, each repeat will take us 1.5 laps. It is flat and therefore it is easier to keep the splits consistent, which is the goal. We start. I feel very rusty and need to put in extra effort to get my legs going faster. All these weeks of running at t a different pace caused my body to adjust to a different type of effort. Now I need to consciously direct my brain to send a signal to my legs to run faster.

The first repeat is not easy. I am so grateful for the recovery! It helps immensely. Then the second one starts. It feels a bit easier but still challenging. I am wondering how will I be able to do 3 more. The quads feel the effort. The recoveries are priceless. We keep going. Somehow we manage to get all 5 done! We are so happy about reaching the end of the first part of the workout. Now the easy part: 200m repeats. I love 200m repeats. They are short and I can run full speed knowing that it’s only for a few minutes. This part goes fast. One, two, three and …. done!

Even though the workout was harder than normal, I am glad that I did it. Speedwork is a very important part of marathon training. I will try to do a couple more before the race day.

With 2 miles of cool-down, the run tonight is done. I am very grateful for my friend’s company. It helped tremendously! After I get home, I check the splits and they are very consistent. Success!

DAY 94 – Wednesday, 10/5/2022 – Recovery run

Yes, I do need to recover. I do need to stretch the legs and make them feel light again. I don’t think it will happen any time soon. For now, a recovery run is my best option.

No hills today! The route this morning will be as flat as possible. The river bank it is.

As always, the first mile feels rusty. I can run as slow as I want and I do. Normally during a workout, I focus on the pace, the breath and the cadence. During these easy runs, I try to look around and take in my surroundings: the water, the clouds and the people on the esplanade. The goal is to slow down mentally and use the run as a means of being mindful. Otherwise, I would start rushing to complete the run and go back home, check it off for the day.

I find it interesting how different types of runs provide different physical benefits, but can also provide various mental benefits. This is what I appreciate the most about running: the complex benefits for our bodies. Easy runs remind me of it and it’s a very valuable lesson.

DAY 93 – Tuesday, 10/4/2022 – Tempo run at a marathon pace

It is still dreary outside. Drizzle and temperature in the high 50-ties. I come home tired and really do not feel like going for a workout – 7-8 miles at a marathon pace on a hilly course. I am dreading this one, especially after running 20 miles on Saturday. I know that I have no choice and I keep reminding myself that after this week (and the next one) the taper will start. This means only a couple more of these mid-week longish runs. Ok, I can do that.

Central Park is my default destination. Of course. There are fewer runners there today. I think the weather has a lot to do with it. If it weren’t for the training, I would have not been here either. Thankfully it’s not raining. Let’s go!

The approach to Harlem Hill does not scare me anymore. I have run it many times in the last couple of weeks. Believe me, I still do not find it easy. All I can say is that I am familiar with it.

After a couple of miles I start running faster. My pacing is not great today but it’s ok. Not every run has to be perfect. The good news is that I am able to run below my VDOT marathon pace. That’s a positive. The second positive is the fact that I am training on the hills. Hopefully all these loops around the park will help me on the NYC marathon course.

I keep telling myself that all this training has to be effective. It is a lot and my legs feel it. It has to work. There is no other choice!

DAY 92 – Monday, 10/3/2022 – Easy run on the treadmill

It has been raining all day and the temperature dropped. It is one of these days when all you want to do is to stay home. I have been running in the rain and it does not bother me too much but today I decide to go downstairs to my building gym to do my recovery on the treadmill. It is not ideal, but it trains me to endure the monotonous movement and the boredom of running in place. One more mental game in preparation for the marathon.

We have a new treadmill in the gym that displays a few routes. I choose….. Central Park! I am watching the familiar sights as I run. It is quite boring and I cannot wait for it to be over. It is a small price to pay for staying dry and warm. I try to focus on one mile at a time. After 50 minutes my run is done and I am glad that it is.

Despite the boredom, I feel that the run went well and I am glad about my choice for tonight.

DAY 91 – Sunday, 10/2/2022 – rest day

Surprisingly, my legs feel fine after the run yesterday. I sleep in this morning and try to rest. A nice veggie burger for lunch replenishes my depleted energy stores.

It is a nice day. Resting feels very regenerative.

DAY 90 – Saturday, 10/1/2022 – my 3rd 20-miller!

The morning is windy and rainy. Normally I would be heading out the door at 7:30 am to join my club on our weekly long run. However, the forecast for today is heavy rain and wind – we are getting hit with the remnants of hurricane Ian. Therefore, last night I made a decision to sleep in and go for a run later in the day when the rain subsides.

Finally, around 1 pm the rain stops and I am ready to go. The plan today is to:

• run 20 miles
• run on a hilly course
• run continuously at a steady pace, aka – avoid street crossings
• practice nutrition

As you can tell, today is no joke. It’s meant to be a serious practice run. It’s supposed to help me physically and mentally.

The best course to achieve the first 3 objectives is Central Park. It will be challenging, but really good at this point of my training.

I want to do 2 full loops and then decide where to take it from there.

The first loop goes really well. I am able to maintain a good steady pace. After 45 min I take my first dose of the gel. Today I am trying out a new one – Huma. I am very curious about it because of its natural ingredients. The flavor I am trying is chocolate. I swallow a mouthful and it tastes very good (compared to other gels I tried so far). It is more watery and the flavor is very balances. My stomach takes it very well. I am happy about it. I think this will be my choice for the marathon.

The second loop goes well too, however, I start feeling the effect of the hills on my legs. I know that I will not run the 3rd loop. I do add miles in the park but on a flatter part. Afterward, I start heading home for the last few miles in the streets.

I take the gel every 45 min and my body absorbs it very well. My stomach does not react to it at all – it’s very promising. I will try other flavors besides chocolate, but otherwise, I think I have the winner.

At mile 18 I feel tired and slow down. I keep convincing my brain that I can get going. It’s ok to slow down for a bit to recover, but I can run further. And I do. I pick up the pace at mile 19. It feels ok and so does mile 20. Despite being in the streets, I am able to run continuously. When my watch beeps at mile 20, I feel accomplished.

This run felt much better than the 1st 20-miler. The experience was far superior. My mind is in a better place now. As a result, I started believing that I can actually run 26.2 miles. The fact that I did it solo was also a big accomplishment because I had to rely on myself to get through the distance. It helped me to gain confidence that I can do it for a longer distance during the race.

My goal is to run another one of these 20-milers, this time on the marathon course.

DAY 89 – Friday, 9/30/2022 – Rest day before the long run

As my easy week continues, my body has a chance to recover. At the same time, it is getting ready for another 20-miler tomorrow.

I have done 2 of these very long runs so far, but I feel like I need 2 more: one continuous solid run and the last one – on the marathon route.

Today I debated whether I should go for a short and easy run, but I decided against it – my body needed a break. I will let you know tomorrow if it was a good decision.

DAY 88 – Thursday, 9/29/2022 – Easy longer run

No workout today since it is the “easy” week. The body needs to recover. The weather is beautiful and it looks like the night is going to be very pleasant.

My destination tonight is a peaceful Randall’s Island. It’s flat and quiet and therefore perfect for tonight. The course from my apartment and around the island is about 8 miles. I decide to some distance by heading to the north along the river. As I am making my loop around the east side of the island I am witnessing an amazing sunset! It’s been a while since I have seen such a dramatic red sky! It changes with every minute and I observe the darkening sky as I make my way west. It is incredible.

It is not the first time when I witness such a beautiful sunset on Randall’s Island. Because of so much open space, the view of the sky is wide open.

When I reach the west side it is almost dark. The view in front of me changes – it’s the night skyline of upper Manhattan. Breathtaking! I cannot help but to stop and take a picture.

What a treat this run turned out to be. The pace was perfect for tonight and so was the weather! My legs did some work but an easier pace balanced it very well.

Another good training day checked off of my calendar!

DAY 87 – Wednesday, 9/28/2022 – Easy run

It is 6 am and my alarm goes off – again. It does normally at this time but usually, I do not need to go out running except for a couple of days per week. Today is one of them.

Because I ran last night, my body is resisting the idea of going for another run. However, I know that a gentle jog will feel good. “Do not think, do not think” – I keep repeating myself. I reach out for the clothes by the bed that I prepared last night. I put them on hastily. A few minutes later I am out the door.

“Do not think” is the theme this morning. I head south along the usual route. The cooler air feels very refreshing. The legs on the other hand are not. As always, an easy pace loosens them up a bit. By the time I get to Carl Schurz Park, the sun is up. Pigeons enjoy it too on the handrail of the Esplanade. It’s a beautiful morning and I feel happy. It’s because of these moments that I appreciate running so much more. This memory will make waking up early for the next run much easier!

DAY 86 – Tuesday, 9/27/2022 – Tempo run: Miles at goal marathon pace

The rest day is just a memory. It’s been a busy day at work and now it is time for some faster miles. The goal is to run 7-8 miles at the goal marathon pace. Just like last week, I head for the hills of Central Park. Over the next few weeks, I will try to get out there as much as I can in preparation for the hilly course of the marathon.

The weather is perfect. Growing up in a cooler climate, I am used to no humidity and lower temperatures. Therefore, running in these conditions feels amazing.

I get into a comfortable rhythm of the faster pace. I enjoy it and at the same time, I keep thinking about the day when this will be my actual marathon pace. It will feel great! In the meantime, all I can do is train.

One loop of the park plus a couple miles is a good workout. Satisfying. I can slow down and run home now. It was a productive session!

DAY 85 – Monday, 9/26/2022 – Rest day

This one is so well needed! After another long run on Saturday, my body feels tired. Surprisingly, yesterday I felt better than today. The delayed reaction is most likely due to the recovery process. Thankfully, this week is the 4^th one in the cycle and therefore, it’s supposed to be an easier one. Despite the marathon training load, I still want to give myself a bit of a break because I need to last a few more weeks.

Today is also a day off for me from work and I can enjoy nature and the weather. For a change, instead of running to Carl Schurz Park, I decide to walk there to read and people-watch while sitting on a bench. It is such a nice feeling! A true rest day.

DAY 84 – Sunday, 9/25/2022 – Recovery run

For the last few weeks, I have been waking up very early every day. Being a “night person”, it took extra energy and discipline to be up and active before dawn. It did become a habit, however, it did not come naturally to me. Therefore, today I embrace a chance to sleep longer. There was no long run to go to, no race and no plane to catch – a perfect Sunday morning! I missed the feeling of waking up and not having to jump out of bed. Morning coffee and breakfast consumed in slow motion tasted delicious.

My body was tired from yesterday and I was not in a hurry to go for the recovery run. My organism was just not ready and I decided to let it dictate the perfect time of the day to complete today’s run. I had the entire day to fit it in and the goal was to enjoy it.

The right time for the run turned out to be around 4:30 pm. My energy level was good mostly due to the calories from lunch and a restful day.

I headed for the usual route along the river. It was cooler today but still humid. The sky was overcast. 5 miles went by fast despite the easy pace. I find that the lack of distractions along the river helps me get into a zone. With every step, my mind gets connected with the movement of the body. This synchronicity is one of the best aspects of running for me.

With a few more weeks of training ahead, I finished this one with 56 miles logged in. Is it going to help me during the race? I don’t know the answer yet.

DAY 83 – Saturday, 9/24/2022 – Long run – 18 miles

As the marathon training gets into the final few weeks, long runs become longer and more critical. From now on until the taper starts, every Saturday run will be at least 18 miles. If this sounds intense, it’s because it is. To me, accepting the reality of it is the only way to stay focused. Even though it is physically challenging. But so will the marathon.

For today’s run, my club’s route included 3 bridges and miles through Queens and Brooklyn in addition to Manhattan. It looked fun. The bridges never disappoint when it comes to getting into the spirit of the NYC marathon. Therefore, I happily jumped on the bandwagon.

We started running through Central Park and then East to the 59th Str. Bridge in the opposite direction of the marathon course. Because of the narrow path and the long incline, it is one of my least favorite ones. That’s exactly why I should train on it. While running up to the crest is challenging, getting down to the other side is easy and allows to recover from the long ascent.

The miles through Queens are nice and flat. Crossing Pulaski Bridge to Brooklyn seems like a small bump in comparison to Queensboro. My favorite part of running though Williamsbug is its hip vibe due to many cool cafes along Frankin Str. and Kent Ave. It is also very quiet on a Saturday morning and the run is pleasant. Big difference in comparison to busy streets of Manhattan.

From Brooklyn, there are a couple of options to cross back: Manhattan or Brooklyn Bridge. The first one feels steeper and the second one more crowded. I opt for the less crowded option.

The views from the bridge toward lower Manhattan compensate for the effort of crossing it. Seeing the island’s tip with its iconic skyscrapers from a higher elevation is spectacular. I stop to take a quick snapshot.

Back on the Manhattan side, I head north to Houston Str. and then make a right turn toward the East River. I like this part of the Esplanade between Houston and 23rd Str.. It’s wide and the water is so close. On a beautiful day like today, it’s a treat. Too bad that the ongoing construction does not allow for a continuous run north. Starting from 34th Str. I run on 1st Ave. It is busy in particular around the UN area because of the UN week.

Thankfully I hit my mileage around 59th Str. Even though I feel like I can continue further, I stop and start walking back home. This is it. I am done and I will not be adding the one extra mile that would get me home.

These last few long runs provide a perfect opportunity to practice nutrition. It is such an important component of the race, yet a very difficult one to nail down. Today I use caffeinated Maurten gels. A huge benefit of these gels is that they have only a few ingredients such as water, glucose, fructose, calcium carbonate, gluconic acid, and sodium alginate. There are no artificial ingredients that upset my stomach used in other gels. However, Maurten gels are very sweet and thick. Therefore, I am not sure if this will be my final choice for the race. I have a couple more options to try out until I find the lucky winner! I will announce it when I find it.

DAY 82 – Friday, 9/23/2022 – Recovery run

Waking up early today was not easy. First, because I just ran 12 hours earlier. Second, because it was Friday and I was tired after the whole week. Third, because it was 5:30 am. Finally, because the temperature dropped drastically overnight and it felt cool and the bed – warm. I really struggled with my willpower. While still under the fluffy comforter, I reminded myself that I only have a few more weeks to go and that I could run only 3 miles and it would be perfectly fine.

So I left. It did feel cool but I loved it! I have been missing the cooler temperatures.

As always, the first few paces were rusty and so was the first mile. And the second. I kept reminding myself that I was doing a recovery run and it was meant to be run at a slower pace. It felt good to be running “slow” for a change. I was focusing on the movement of my legs. I was trying to loosen up the muscles. After mile 3, it was much better. I continued and managed to run 5 miles. I was happy about it.

The views as always along the East River put me at peace. Friday morning turned out to be successful after all.

DAY 81 – Thursday, 9/22/2022 – Workout

The intensity of the marathon training is undeniable. It has been a long few months. Over the last weeks, I increased the mileage and have been running 6 days a week. It is a lot. I do want to take a break and I will. In a few weeks. For now, I still have more miles ahead of me. Keeping my eyes on the prize (the big day) motivates me to overcome my weakness and tiredness. So – let’s go!

Today the plan called for a workout and I was excited to do it: 2-mile warmup, 3 miles at the lactic threshold, with 1:30 min recovery in between, 2 times 800m at the lactic threshold, 2 min recovery in between, and 4 times 200m at the lactic threshold with a 2-mile cooldown. Workouts add variety to the training and help tremendously with the speed. It is not the most important aspect of the marathon training, but I enjoy these faster paced intervals.

My go-to destination for any workout with short intervals is Central Park. I am used to running them on East Drive. I know where the distance markers are and it helps me visualize my endpoints, plan each interval and adjust the speed. Mentally, knowing where I need to stop, makes a big difference. One other important point is to focus on one interval at a time. These are my keys to a successful training session.

In preparation for the hilly marathon course, I chose to run the first 3 miles on the hills. The more I can train on a hilly course, the better it will feel later on. At least so I hope.

The training today went very well. I was glad that I gave myself enough time to recover between the run yesterday morning and tonight. The legs felt rested.

A nice cooldown run home was a great culmination of today’s workout. One more checked off! On to the next one!

DAY 80 – Wednesday, 9/21/2022 – Easy morning run

Another early morning run. It is easier to wake up after so many of these early mornings. I try not to think too much. The trick is to make it as easy as possible to get ready. Therefore, I prepare my clothes the night before and leave them next to the bed. I have a slice of bread or bagel ready on the kitchen counter to nibble on before I get out the door. Any actions that can be automated help.

I leave my apartment when it’s still dark. Therefore, first I head south to 59th street bridge staying on the streets. It feels safer. Then I run along the water. My favorite part of the morning run is looking at the river, taking in the views, the colors, the empty sidewalks and enjoying the stillness. The bridge in the pink morning light of the dawn looks enchanting. I cannot help to stop and take a couple of pictures.

As I get to Carl Schurz Park, I blend in with many runners and people walking their dogs. Even though I am moving, it feels like time slowed down. If I could sit down on the bench and just watch the morning passers-by and the day waking up, it would almost be a lazy morning. Even though it is not, I am enjoying the moment watching the sun rising over the buildings. It’s magical.

My legs still feel fatigued from Sunday but moving helps. It will get better tomorrow. That’s what the easy runs are for – help regenerate. I hope to be able to do a Thursday workout. In the meantime, I put a few more easy miles behind my belt. One day closer to the starting line!

DAY 79 – Tuesday, 9/20/2022 – Recovery run

When I need to be with my thoughts and get away from the business of Manhattan, I go to Randalls Island. When I cross the footbridge, I am in a different universe. It’s quiet, it’s peaceful and it’s green. Plus there is water all around. It always relaxes me. I really enjoy the runs there.

Today I decided to go for an easy run to give my body time to recover after Sunday. The goal was to run 9-10 miles at an easy pace. It was a good choice. My body enjoyed the pace and the distance was perfect for today. I had just enough energy for this run. Maybe if I had a more substantial lunch, I would have been better fueled, but the salad I had only got me so far. It’s ok. This is what my body was able to handle today. There is always another run.

Running at the sunset on Randalls Island provides a unique experience. The views are spectacular. The clouds add more drama to the evening sky. It is a perfect end of the day.

I left tired – I came back rejuvenated. That’s what running can do to you! That’s what keeps me going. What about you?

DAY 78 – Monday, 9/19/2022 – Post “Race” rest day

As anticipated, I woke up tired. Yesterday was a great day for training, but between the distance and the faster miles, my body was affected by the effort. Sleeping a bit longer felt like a treat however hunger made me get up quickly. I needed refueling. Half a bagel with eggs and avocado tasted delicious. A perfect start to the new day!

DAY 77 – Sunday, 9/18/2022 – Long run incorporating Bronx 10M

The plan today was to get to the Bronx starting line, warm up for 2 miles, run 10 miles at a faster pace than my marathon one and continue afterward for a total of 18-20 miles. it sounded great – in theory.

I very reluctantly woke up at 5:30 am to the sound of the alarm clock. For a couple of minutes, I questioned my decision to register for the race. I contemplated skipping it altogether given the fact that I was not going to race it. What got me out the door was the fact that I committed to joining my friend to go there together. Honestly, I was not excited about this run. Usually, I am either excited or nervous.

Thank goodness my friends were waiting on the subway platform and the train arrived right away. I had no time to think. We boarded the train.

The race was starting and ending at Yankee Stadium. I have never done it before but everyone who did, enjoyed it. It was these opinions that sparked my curiosity and made me join the other 11,350 runners for a 10-mile run through the Bronx.

After arriving at the start area, we stretched and warmed up for approximately 2 miles as originally planned. Then, we got into the corral and waited on the signal to start. It sounded right at 8 am.

The relatively flat course that resembles the letter “T” is pretty straightforward. It runs north to Grand Concourse to Mosholu Pelham Greenway and back. The cool part about it is that as you run north, you can see the top runners making their way toward the finish line. It gave me motivation.

For the first half of the distance, I ran at a pace that was around my half-marathon one or slower. It felt good and easy. After I got to the Greenway I sped up. At that point, I knew what the route looked like and I just wanted to finish the race. The second half went by fast. The downhill finish felt great. After crossing the line I was happy to be done. Not because I was too tired but because I was not invested in this race in the first place. It felt weird running it but not really racing it. My brain was conflicted the entire time.

It was great to join my teammates past the finish line. What I like the most about it is the feeling of camaraderie after a completed race. We all feel the same: tired, some accomplished and some not. But you can always relate to someone and exchange the race stories.

After a few pictures, it was time for the tough part – a run back home. Thankfully there were a few of us crossing the 155th Str. bridge to Manhattan. For the first mile we all felt the same – the legs were stiff and heavy. It was not easy to get going but being in a group helped.

We made it to Central Park where we split. Unfortunately, my route from there was uphill to East Drive. Running slow made it manageable. What was uncomfortable was the bag of goodies that I was carrying with me from the race. As I was drinking water, it was getting better.

When I finally made it to my apartment building, I was at mile 19 for the day. Surprisingly, I felt good. Unlike last week when I was not able to add 1 more mile to my run, today I ran a couple of circles around the block to add distance. I did it! The plan was executed with 20 miles for the day and the Bronx 10 miles incorporated into it.

Now I felt tired. I will need a break tomorrow.

DAY 76 – Saturday, 9/17/2022 – Easy run before Bronx 10M

It is not a long-run Saturday. My long run will happen tomorrow because I will be running the Bronx 10-mile race. My plan is not to race it but rather run at a faster pace.

However today, I wanted to do an easy 5-mile run to keep the muscles at the ready. Same as yesterday, I opted for the esplanade. It is perfect for an easy run. Today I started later because I wanted to sleep a bit longer and I was also helping my friend with her move. The run was a good distraction afterward. I will miss her!

It was nice and warm but it did not bother me. I think I am used to the warm temperatures. I hope tomorrow it is cooler. I will keep you posted!

DAY 75 – Friday, 9/16/2022 – Easy sunrise run

I finally got over the jet lag and was sleeping well through the night. It was until the alarm woke me up. I was not happy. For the first 10 minutes I was negotiating with myself about skipping the run and staying in bed. My less motivated side lost to the more determined one.

This morning I needed my shoe lacing ritual. When my brain was telling me to stay home, I put my shoes on and started lacing them up mechanically. The next step came automatically: turn the knob and step outside of the apartment. 2 minutes later I was in the street. Cool air touched my skin and I immediately felt joy. The temperature was perfect for running and so was the weather. I felt awake.

Today was my recovery day and I was going to run at a slower pace and enjoy being out without having to worry about the pace or intervals. A flat route along the river seemed perfect. As I was running, the sun started to rise. It was beautiful spectacle of colors and I wanted to take in every second of it. The air was still. The river was calm. It was a perfect moment. A zen moment that lasted a few minutes.

Instants like this remind me that “It’s the little things in life” that matter. I stop and appreciate what’s in front of me. For these few fleeting moments, I experience the importance of being present and noticing these everyday things that I take for granted so easily. I feel gratitude. I feel at peace.

My run today is spectacular, not because of speed or distance. Sometimes it’s about noticing and appreciating what’s around you. It’s the little things in life…

DAY 74 – Thursday, 9/15/2022 – Tempo run

5:30 am – the alarm goes off. I try not to think and just act on autopilot. 5 minutes later I am out of bed. I have a slice of bread with peanut butter. I need something in my stomach. I also take a bar with me, just in case I need additional fuel.

The plan for today was to do 10 repeats of 800m but last night, with every passing hour, it looked bleaker and bleaker. Before I fell asleep I made a decision to forgo the repeats in favor of a hilly tempo run. After all, NYC marathon is hilly.

6 am – it’s still dark out. My watch needs to wake up and so do I. As I step outside, I feel a cooler breeze and no humidity. It feels great! It’s been a while since we had such comfortable conditions.

The run to the park is nice. It almost feels cold. However, I warm up quickly. My legs are a bit heavy from running last night but I don’t pay too much attention to it. I know the muscles will warm up. I follow the natural rhythm of my body.

With every passing mile, I pick up the pace. I am happy to be able to maintain the pace despite the hills. The first one – Harlem Hill – is getting easier to conquer every time I run up it. I keep going. My pace is around the half-marathon one. Faster than what I though I could do this morning. Up and down. Good training for a hilly course. The last hill – Cat Hill – is still the most challenging. Maybe because it is always at the end of the run.

I end the workout with a couple of cool-down miles around the Great Lawn plus a run back home. Another run is done – check. One more day closer to the starting line.

DAY 73 – Wednesday, 9/14/2022 – Easy run with my club

After a great workout last night, today was the time for a nice and easy run. It’s been a while since I ran with my club and I decided to join them tonight. One of my good friends is moving out of New York and she was coming tonight. It was going to be our last run together for an undefined time and therefore it was extra special. I will miss her.

We run 4 to 5 miles in Central Park starting at Bethesda Fountain. The route is usually the middle loop or the bridle path. Today we did the loop.

It is very nice to run with a pack. During easy miles, it is easy to talk and therefore it’s a great opportunity to catch up with friends. You barely notice the hills. I enjoy these runs a lot.

In addition, easy runs, similar to recovery runs, help the body bounce back after the workout. I always feel much better the next day. Hopefully, it will be the case tomorrow. Until then!

DAY 72 – Tuesday, 9/13/2022 – Workout

The plan for today was to run 11 miles: 2 miles warmup, 7 miles at marathon pace (or in my case, it was goal marathon pace) and 2 miles cool down.

I came back from work tired with jet lag still affecting me. 6 pm here is midnight in Poland and my body is getting ready to sleep. I am very tempted to. But it will have to wait until later. Shoes on, I am out the door.

In preparation for the workout, I ate a nice sandwich for lunch. White bread with grilled veggies and hummus. Easily digestible carbs. Perfect base for a challenging run. I tried it several times and it works.

Normally I would join my club mates but today I want to run alone. I want to focus on my pace. I head to Central Park. I like the energy there. There are always so many runners. I feel like I am a part of a large community even though we don’t run together. Their presence alone is sufficient.

I warm up and it feels good. My second mile ends close to the 102nd street cross-over. The watch beeps and I pick up the pace. I go down towards Harlem Hill. Then I tackle the hill. Surprisingly, it feels ok. I keep going. I get into the rhythm. I am running faster than my VDOT marathon pace but it feels good. I can keep that pace.

I am running the full loop. It is up and down non-stop and I know that it is very good training for the marathon. As always, the last mile is a bit challenging. I think it is more mental than physical because no matter what the distance is that I am running, the last mile always is hard. Finally, the watch beeps and I can slow down. It feels so good to. Cool downs are great. They allow your legs to recover and your body to ease back into a normal pace. It feels like a desert to me. I feel happy. More easy running tomorrow.

DAY 71 – Monday, 9/12/2022 – Rest day

Today is my rest day. Last week I managed to run 53 miles and I deserve a break. Besides I need to go grocery shopping because my fridge is completely empty. I am still jet-lagged. Perfect day for a break!

DAY 70 – Sunday, 9/11/2022 – Post long flight back home run

To say that it has been a long day is an understatement. I woke up at 3:30 am to make it to the airport by 4:30 am to get on the plane to New York with a connection in Frankfurt. The flight was delayed. Finally, after 16 hours since the departure, I landed at JFK around 4 pm. I was very tired but I still wanted to finish the week on a high note – an easy run.

I made it home by 6 pm (midnight Polish time). My eyes were literally closing. Instead of giving myself time to think and change my mind, I dropped the suitcase and changed into the running clothes. When I say that it was challenging to get out, I really mean it. The weather did not help. It was drizzling.

“Don’t think” – I kept telling myself. “Just start moving the legs”. I started running. My legs felt wobbly. My head was spinning. “Don’t think” I repeated. “Just keep moving the legs”. And I did.

Being on Randals Island is always a treat for me. Today was no different. I warmed up and found my rhythm. I enjoyed the fresh air. I enjoyed the run. I was glad that I did it. Towards the end, it was getting darker much earlier. I realized that the end of the summer is approaching…

DAY 69 – Saturday, 9/10/2022 – Rest and travel day

After 4 days of intense running, my legs deserve a break. I was contemplating a short recovery run, but since I have only a few hours left with my Mom before my departure, I decided to spend time with her.

At the end of the visit to my hometown, I always feel sad. It is hard to leave after seeing friends and spending time with my family. I want to stretch time and keep experiencing the magic of the place where my roots are. Unfortunately, the moment comes when I have to wave goodbye to my Mom after giving her a big hug.

Every time I drive away from my house I feel the same emotions: heaviness and sadness in my chest. Even though I love my life in New York City, I feel that a part of me belongs here and it does not want to leave. I will be back – I keep reminding myself. But for now, I have to go. I will be back…

DAY 68 – Friday, 9/09/2022 – Long trail run – 19 miles

Normally I would not do a long run the day after a workout, however, because of my travel plans, I had to move things around. Therefore, today was going to be my long run day.

It was also the day when my brother was leaving and we wanted to run together for the last time during this visit. He was able to accompany me only for 5 miles, whereas my plan was to run between 18 and 20 miles.

As always for a long-distance run, I like to prepare the route in advance. Today was no different. Since my brother wanted to go back to the trail in the woods that he liked so much, I had to figure out where to go from there. I decided to explore the trail further.

Because of the heavy storm last night we were both wondering if the path was going to be muddy. Fortunately, it turned out not to be too bad. For the first time in a few days, I felt humidity in the air – the leftover from the night before. I did not miss this feeling. Oh well, I would have to deal with it.

We ran chatting and enjoying the views together for the last time not knowing when we would be able to do this again. Time will show. For now, we only had this moment and it was special.

Therefore, when after 5 miles I had to say goodbye to my brother I felt a bit sad. I went back to the woods and continued alone. This time I was running further to the areas that I normally do not visit. Just like a few days ago, I was enjoying the memories from my teenage years when we were hiking there with friends. These were such happy times.

These pleasant recollections and the natural beauty of the woods provided a good distraction from the discomfort of running on a sandy, rocky and uneven surface. With every passing mile, it was getting harder and my feet were getting more tired. I slid a couple of times in the mud and kept landing unevenly on the rocks. It was a lot for my feet which are accustomed to the road running.

In addition, my legs still felt the effort from yesterday. After 15 miles I started longing for the run to be over. Yet being far from home I had no choice but to continue. I ran the last 4 miles feeling tired from constantly adjusting to the unevenness of the surface and heavy legs. In addition, I ran out of water because I did not take my hydrating vest and I only had my handheld bottle.

I kept telling myself: this is what it will feel like during the marathon. I will be tired and I will want the run to be over but I will continue. And I embraced this feeling. I did not particularly enjoy it, but I embraced it.

I finished after 19 miles. I did not have it in me to add 1 more to finish at the round number of 20. My feet were not happy after being subjected to a couple of hours of challenging trail conditions. I concluded that trail running was fun but not for such a long run and without the proper shoes.

Therefore, after the run today I knew that I still had more training to do – in particular mentally. I knew that I had to do another 20-mile run back in NYC to train my mind.

Everyone who runs marathons knows that pushing yourself to fight through the distance is both mental and physical exercise. What occurred to me at the end of the run was that unless you experience it firsthand, it remains just an abstract concept.

DAY 67 – Thursday, 9/8/2022 – Workout: 4 miles @ Lactic Threshold

The marathon training continues! It has been over a week since I have done a proper workout. Today was the day to restart the routine. I went to the area that is quiet where I can run loops. One loop is approximately 1.5 miles, similar to the Reservoir in Central Park. It is also very picturesque, as a part of it faces the water.

Since I went later than normal, the temperature was higher and I felt it. The goal today was to do a progression run starting at the marathon pace and increasing the pace by 1-2 seconds every 400m. I knew that it was going to be hard to figure out how to do the progression properly. Unless it is done on the track, it is very difficult to adjust the pace at 400m intervals.

I warmed up for 2 miles to get to the starting point of the route. The first mile was already faster than my VDOT marathon pace. I decided to run the next one a bit faster and it got out of control. Before I realized it, I was running at the threshold pace. Progressing from there was going to be hard and unproductive given the nature of the workout.

Therefore, instead of continuing the progression, I made a decision to keep this pace for the remaining 2 miles. And I did. It was not super easy today and I was looking forward to the cool-down run. When the watch beeped after the fourth mile, I was relieved. I could relax and jog back home.

Garmin determined that my run today was productive and that it had an anaerobic impact. I always like to hear that knowing that it impacts my VO₂ max. I just read a very good article at Runner’s World about it. According to the article, Hight Intensity Interval Training (HIIT) is key to increasing the anaerobic capacity and thus become faster.

Jamey Plunk, Ph.D., professor of exercise science at the University of Mary Hardin-Baylortates states that “The process of raising a VO₂ max is similar to increasing strength gains in a muscle”. “A muscle will only gain up to what is demanded of it. It will not get stronger than what is customarily required. The same applies to VO₂ max. If a higher demand is placed on the cardiovascular system, then the capacity to tolerate those demands will increase up to a genetic limit.”

Since my training today impacted my VO₂ max, I was happy. I was glad that I could agree with Garmin regarding the productive aspect of the workout :).

Day 66 – Wednesday, 9/7/2022 – Easy trail run

I could not help myself this morning and decided to go back to the same trail where I ran yesterday. It was so beautiful and relaxing. Moreover, running in the sand is more difficult on the legs and requires additional energy. I enjoyed this added effort yesterday and wanted to repeat it. It’s a great workout for an easy run.

I find running through the woods very calming. It’s almost like meditation. It’s very quiet. The scent of the trees fills the air. The sky is blue. It’s a perfect start to the day.

As I was running I was thinking about my marathon training. Day by day I am getting closer to the start. Am I making progress? Is my training going to bring the effect I am hoping for? I do the runs but of course, none close to 26 miles. I do not feel very different. Will there be a noticeable transformation or will it feel just the same except for longer long runs? Will the race creep up on me suddenly?

I don’t know the answers to these questions and I will not know them until November 6th. The marathon will be a big unknown until I cross the finish line. I have to accept and embrace the unknown. I have to keep going and enjoy the journey. This is the answer – for now.

Day 65 – Tuesday, 9/6/2022 – Mixed run: trail and tempo

This is the third climate and third time zone in one week. I woke up to a temperature of 47 degrees. What a contrast in comparison to Cyprus. I was going for a run with my brother which was a very special experience as we don’t see each other very often. He ran quite a few marathons in his life and I like to listen to his stories especially in the midst of my first marathon training. We also share many childhood memories from our home town that we both enjoy retelling them numerous times. It is always fun to go back in time to these old days.

Today we were heading for a trail run to the woods where we used to go for walks as kids. It was cold outside and our hands felt it the most but we warmed up after a couple of miles. The morning was sunny and beautiful and so were the views. It never gets old for me to be here.

After 5 miles my brother stopped and I continued my run. I picked up the tempo and was running between my VDOT marathon and half-marathon paces. It felt good. The temperature and low humidity definitely suited me better than the heat in Cyprus. I could breathe and I enjoyed moving. It was a great run. I am looking forward to a few more in these temperatures. I know that when I return to New York, the humidity will be waiting for me.

Day 64 – Monday, 9/5/2022 – Good Bye Cyprus, Welcome Poland!

Yes, It was another day on the plane and in the car. It was special though for a few reasons:

• I didn’t have to drive on the left side of the road anymore
• I was going back to my home country
• I was going to spend time with my family and friends
• I like being on the plane (I do!)

I did miss running, true, but it is not often that I get to spend time with my family and I was looking forward to it! Plus, the weather is so much better for running and the area around my hometown is very picturesque! You will see for yourself! Don’t forget to check the update tomorrow!

Day 63 – Sunday, 9/4/2022 – Beach Day

The night before I attended a beautiful wedding. It was a truly special night and a unique event that lasted till the early morning hours. Today I was taking a break from marathon training.

I went to Pomos which is close to the border with the Turkish side of the Island. The water was so clean and warm. It was such a wonderful day in a beautiful setting spent with my closest friends.

Day 62 – Saturday, 9/3/2022 – Short Long Run in Cyprus

For the long run, I decided to go to the lowest and potentially the flattest possible elevation – the shore. I looked at MapMyRun for route recommendations in the area where I was staying. There were not many options and all routes showed significant elevation gain… I was still hopeful that if I stayed close to the sea, it was going to be fine.

I drove to the spot where I wanted to start. It was 6 am. The sea looked beautiful and peaceful at this time of the day. The plan was to head East. The temperature was lower than yesterday and it felt more pleasant to run. To my surprise, there was no boulevard along the ocean. Suddenly the road ended at a private property and I had to run North away from the shore. It lead me into the town. Bummer. While still heading East, I tried to get back to the shore as quickly as possible. But it was not possible. There were only dead-end streets leading to either resorts, developments or private houses.

At some point, I arrived at a T-intersection with a busy road without sidewalks. It did not look too good. I could either a) keep running and hopefully reach a quieter street or b) turn around. I decided on the first option. It was not a very pleasant run: cars on both sides, a narrow shoulder, asphalt and sun beating on me. Perfect conditions to melt. In addition, the road was ascending and descending over a mile or so at a time. I did not like it at all and after trying for a bit longer I lost hope of getting to a more picturesque setting.

I turned around. Highway running is definitely not what I wanted to do in Cyprus.

I ran out of water because I kept drinking a lot of it to stay hydrated. I knew had a full bottle in my car and I now I was in need of it. Thirst made me run faster and finally I reached the car. I drank 3/4 of a large bottle at once. Even lukewarm, it tasted heavenly.

I took a brief pause. My watch was showing 10 miles and I wanted to add a few more. However, I did not think I would be able to run 15-16 miles total as I was hoping for.

Oh well. Time for plan B called “Adjustments”.

After 2 more miles, I was done. I was disappointed in the lack of access to the shore and I did not want to run in the streets in the scorching heat. It was just pointless.

I concluded that Cyprus is not a long-distance runners’ friendly area and it is definitely not great for marathon training. On the bright side, I did find a few beautiful viewpoints.

That’s when I reminded myself about being more present and enjoying what was around me instead of being frustrated about running. I sat on a rock and watched the water for a few minutes. I was taking it in. It did feel special.

Even though I did not hit my goal for the long run, I came back home happy. I was able to put aside my disappointment and appreciate the beauty of the land. It’s all about the balance.

DAY 61 – Friday, 9/2/2022 – Hard Easy run in Cyprus

I made it to Cyprus! The adventure started when I got into the rental car and had to drive on the left side of the road for the first time in my life! It was scary at first but just like running, got easier after a good warm-up :). Unlike running, I had to pay attention the entire time to avoid making the wrong turn. It was a strange feeling!

Since I stayed in a hilly area at a higher elevation, the next challenge was to find a relatively flat course that was runnable. I could easily run downhill but that would require running back up for miles… I rejected this option right away. Finally, I found a green patch on the map – “Pikni” Forest. It looked promising and I decided to give it a try. I drove down there and parked the car to assess the surroundings.

The area was all natural – dry red clay dirt roads with indigenous vegetation. All exposed and of course not flat but not too bad. It was the only option in the area so I went for it. After about half a mile of an easy pace, I started breathing heavily. It felt so hard! I am unsure if it was because of the elevation, the heat, or my jet lag, but the run did not feel easy at all. I kept running, stopping here and there to admire the views and taking a few pictures. It was beautiful!

The views definitely compensated for the heaviness in my chest. It was 8 am (1 am EST) and the sun was already high and taking the energy out of me. I had to force myself to finish the run. After 6 miles I was happy that it was over. I was covered in red dust thirsty and sweaty. Now I felt really nervous about the long run that I intended to do the next day… But that’s tomorrow. In the meantime, I had a great day ahead.

DAY 60 – Thursday, 9/1/2022 – Rest Day on the plane

I am on the way to Cyprus! After a connection in Zurich, I am headed to Paphos on the south coast of the island. I am very excited about the trip, yet a bit worried about the running conditions on the island for a few reasons. First because of the weather, second because of the topography, and third because of the lack of the suitable running routes (I did some research in preparation for the trip). However, I try to stop the negative thoughts because it is not productive. Worse comes to worts, I may have to adjust my expectations. It is what life is about, isn’t it? I will keep you posted!

DAY 59 – Wednesday, 8/31/2022 – Easy run

I typically do not run the morning after a tempo run but today I had no choice. I am leaving tonight and there will be no time later for a run. I need to just go and do it.

I am rushing out the door because I have a few last-minute items to take care of before I leave for a few days. I don’t even have time to think clearly this morning. Shoes on – check! Let’s go.

My muscles feel the effort they were subjected to last night, but I will warm them up slowly. While I was in a hurry to get out, I do not rush my muscles. I start nice and easy and that’s all I can and want to do. I will run by the feel. Down to the 59th str. bridge then along the water and back. This became my favorite route in the early mornings. I know where the watch will beep and I know how far north I will have to go to hit the mileage I need.

It’s a perfect solution for an early morning when I am not fully awake and don’t have to think. My steps becomes automatic. There is no added effort of analyzing the route and calculating the distance. The run becomes seamless. It feels good. Slowly my pace becomes faster. It does not matter to me this morning, but it just happens naturally. The legs have warmed up, the run gets easier and feels nice. I can start the day now.

DAY 58 – Tuesday, 8/30/2022 – Tempo run at Marathon Pace

This evening confirmed that my inner voice yesterday was right. I slept well and despite a busy day at work, I headed out the door. No shoe lacing ritual was needed today. I just stepped out. The goal was to run a few miles (close to 1h) at a marathon pace on a hilly course (Hello Central Park!). Plan B was just to spend time on feet instead of running faster. It was to be determined after 2 miles of warm up.

After 2 miles I accelerated just to check in with my body. Surprisingly, despite the heat, it responded well. I kept going. Harlem Hill, 3 sisters – my pace was pretty steady. This was good news! After 1 full loop, my watch was showing that I still had a few minutes to go at this pace but I decided that I was done. The heat was getting to me. I slowed down starting a cool down. It felt like a relief.

It was a good workout. There was no need to keep pushing further. It seemed like a sweet spot. Just like after a nice meal when you are satiated but not full. Any more food and this pleasant feeling would be ruined. There is always another meal. There is always another run :).

DAY 57 – Monday, 8/29/2022 – Rest Day (after an internal debate)

It is all about balance and we have to remind ourselves of it from time to time. At least I do. Sometimes I lose perspective of the purpose of the training. Like today, I need to stop and remind myself that there is no reason to feel guilty if adjustments need to be made to the training schedule. Especially, if it is for the right reasons.

Since I will be traveling this week and therefore I will not be able to follow my regular training plan, I came up with an alternative one. It was, to say the least, very optimistic (or some may use the word aggressive). My alternative plan included an easy run today on what normally is my rest day. Just to give you a better context:

1. It would have been the 7th consecutive day of running
2. I have been running 6 days a weeks for the last few weeks
3. I have been increasing the mileage every week to over 50 miles/week
4. Last week I reached my peak mileage and did the longest run in my life
5. I have pushed back my easy week (every 4th week) when I scale back the runs to give my body time to recover

Have I mentioned that my alternative plan was aggressive? Now you know why.

Fortunately, my body has a say too and it was not entirely on board with my program. I felt fatigued yet I was still mentally prepared to run. Then I thought to myself – what I am going to accomplish? Reach a number that looks good on Strava? Push my body unnecessarily in an unproductive way? What purpose does it serve? The answer is simple – none and I should know better: I wrote about the negative impact of over training in one of my articles! So finally I gave in in this fight against myself and made a decision to take a break today. Right away, I knew it was the right choice.

I am sure I am not the only one struggling with the pressure of training and the pressure of Strava and mileage. But at the end of the day, we have to listen to our bodies and not lose sight of the long-term goal: getting to the starting line strong and injury-free. The game is not over yet and we have to keep playing it smart to get to the starting line!

DAY 56 – Sunday 8/28/2022 – Recovery Run

Last night I went to bed early feeling physically tired. I turned off the alarm and silenced my phone hoping to sleep in. But when I opened my eyes this morning it felt like it was very early. I wasn’t wrong. The alarm clock was showing 6:30 am. So much for sleeping in. At least I felt rested.

I like lazy mornings when I don’t have to rush. I can just enjoy my breakfast, meditate and stay in bed a bit longer. Today the hunger got me out of bed right away. I needed to eat immediately. Breakfast is the most important meal for me. I typically have a cinnamon raisin bagel with avocado and egg, sometimes adding tofu creme cheese or yellow cheese and a couple of slices of tomato. This combination of carbs, protein and fat can carry me through the morning.

I was wondering how my legs were going to feel after yesterday’s run. Last night I spent a solid half an hour foam rolling and I think it helped. I was going to find out. The plan was to go very easy.

It was overcast and cooler which looked very promising in contrast to the hot sunny day yesterday. To give my legs some relief, I opted for more comfortable shoes than the ones I typically use for easy runs. My feet deserved it today.

It did feel very nice outside. There was even some breeze along the water. Nice! I run down to Queensboro Bridge. The first mile felt like I was running in slow motion like a non-oiled machine. There was no muscle pain or any specific discomfort, it just felt harder to move. The second mile got much better and it went downhill from there! I was relieved.

My route on easy days usually goes through Carl Schurz Park. On Sunday mornings the park is very quiet and very pleasant. It’s a great time to enjoy the views. I always unwind while running there.

Towards the end of the run I felt very well-oiled and was very tempted to keep going. That’s why I decided to stop. Over the last few weeks, I have been gradually increasing my weekly mileage. Typically after 3 weeks of training hard, the 4th week would be easier with lower mileage to allow my body to recover. However, because of my schedule, the easy week did not happen yet and I have been pushing my body harder than usual. That’s when things may go wrong and it is the last thing I want. Better to finish strong! It’s not over yet!

This week’s mileage: 54. The training continues…

DAY 55 – Saturday 8/27/2022 – Long Long Run – MY FIRST 20 miler!!!

Today was a huge test for me. I have never run 20 miles before! Last week I ran 18 and I thought it was pretty long and challenging at the end. Adding another 2 miles today seemed grueling. Well – at the end of the day I need to add another 8 to the 18 miles. So I may start gradually with just an additional 2 today! Fingers crossed!

I have been waking up 1.5 hours before these runs to eat something nutritious that would carry me through the distance. Initially, I would have a slice of bagel with peanut butter but my stomach did not like the fat from the butter so early in the morning. Then I started experimenting with bagel and banana but the banana was too sweet.

Finally, I think I found the right solution – it’s thick oatmeal. I cook 2 heaping table spoons of oats the night before to have them ready for the morning. This way I can just warm them up after waking up and enjoy a few more minutes of the precious sleep. I add chopped pecans and almonds to my oats and eat it. Then I lay down for a few minutes before I start getting ready.

The forecast for today was – hot (85 degrees) and sunny. I checked that there were not many water fountains along today’s route so I opted for my hydration vest even though it would mean carrying additional weight. I decided to add some ice cubes to the bladder. It will help keep the water colder for a bit longer. The convenience of having water whenever I need it is priceless in these conditions! Plus I can put my nutrition bars and my phone in the pockets. I am ready!

Today I was joining my club because for such a long distance I needed people to run with. The route was very picturesque along the Hudson River and partially shaded.

However, when we crossed over to the East side of Manhattan, we were totally exposed. The sun was beating on us and it was tiring. A few people needed more water thankfully and we found a fountain nearby.

Fortunately, the bridge to the Bronx that we were going to get on was appearing in the distance. I discovered that having a visual cue helps my mind calm down. By having an interim mark to get to, I don’t focus on the remaining distance ahead of me.

The Bronx offered some more shade but not a lot. It was mostly street running to get to Randalls Island. After mile 15 I was focusing on the fact that I was on my way home! I was getting tired and so was the rest of the group. The sun was draining us and it got worse on the island. It was before 11 am and uncovered. 2 more miles to go… I knew I could do it (I was repeating to myself). These last 2 miles were the hardest!

Having a couple of my running friends next to me made it possible. When my watch beeped showing 20 on its face I was in disbelief. Have I really just run 20 miles? I did!!! Pushing the limit further… Getting used to the distance.

This run was a great learning experience. You cannot read about how your body will react past the mileage you are familiar with. The only way is to experience it. I am ready to learn more!

DAY 54 – Friday, 8/26/2022 – Easy run

It is the end of the week. I decided to get up early again just like the 2 preceding days. I may as well get it done in the morning and enjoy the rest of the day. I went to bed earlier the night before and I feel more rested than the day before. The legs on the other hand feel heavy after the workout yesterday. It’s ok. It’s manageable, it’s only an easy run. I know the run will help.

I decide to run in the streets this time for some variety. This early in the morning it’s going to be empty. I run down to Queensboro Bridge. I like how different it looks early in the morning against the sky. Clearer and more majestic. I make a detour onto the esplanade, It is still closed at 70th street but it’s nice to be on the water watching the sun rise.

It’s a very relaxing run. I try not to look at my watch. I just run and take in the morning air. Tomorrow will be a big test… A long long run. Until then!

DAY 53 – Thursday, 8/25/2022 – Workout – Short intervals

Another early morning and this time I have to run approximately 8 miles. I have to go through my shoe-lacing ritual a bit faster. A sip of coffee, but not too much so that it does not cause stomach issues during the run. I am out the door.

As I run to Central Park I am thinking to myself: how am I going to be able to do this workout this early in the morning? 2400m at lactic threshold pace, 400m recovery, 1600m at 10k pace, 400m recovery and 800m at 5k pace?

I am barely awake, I do feel tired. I have not eaten a lot. Will I have enough energy? Ok, let’s just go there and see how it goes…

After warming up around the Great Lawn, I head for the Reservoir. I like the track around it because it’s flat and peaceful in the morning. Also, I know that the perimeter is 1.6 miles which fits my distances today really well. The watch is beeping and I start.

Surprisingly, it goes well. I am maintaining the pace and closing the circle. The first and the longest interval is done! On to the next. The watch is beeping and I start a bit faster. It feels good! I do breathe heavily, but it’s sustainable. 4 beeps – the watch is letting me rest for 400 m. The last one is more about speed. Will my legs still have more in them? Or will I have to just complete the run at a slower pace? For this last interval I made my way to the East Drive. I prefer being on asphalt for this.

The beeping starts again – and so do I. It’s challenging but I know where the end is. I have done it so many times. It feels closer yet still a distance away. But I know that after this I am free and can run home. I am almost there. I see the marking… Final meters. I cross the marking. I stop. I need to regroup for a minute or so before I start the cool-down.

I did it! I don’t know how, but it happened. I can have my breakfast now. I can now start my day! I feel good.

DAY 52 – Wednesday, 8/24/2022 – Morning Recovery Run

When I have plans for the night, I have to wake up super early to be able to squeeze in a run. Usually, it’s fine if I have a shorter run to do. Today it was difficult to wake up after the session the night before… I felt tired, no doubt about it. I am always tempted to stay in bed, skip the morning run… Maybe go at night instead. But I know I can’t… I just have to get moving.

I wash my face, I put the running clothes on mindlessly, I start putting my running shoes on… I feel like a Pavlov’s dog that salivates when the bell signals feeding time.

I created this habit to distract my brain from trying to convince me that I really don’t feel like going for a run. When my mind starts telling me: “You are so tired, just stay in today”, I start putting my shoes on. Slowly and methodically. Lacing the second one is the equivalent of Pavlov’s the bell ringing.. Only it’s not to signal the meal time. It’s to send me out the door. With the shoes on, there is nothing preventing me from staying in. I am ready. All this is happening mindlessly. Then I am out the door. I am outside waiting on my watch GPS to wake up, just like me. Finally, I start moving…

Today the legs felt heavy. It’s ok – I remind myself. It’s just a recovery run… It’s ok to just keep jogging. The first mile is always the worst and then it gets better. I usually know where I want to go and I just follow my route. I sweat even though it’s 6:30 am. At mile 4, I am awake. The legs have warmed up and are moving at ease. I start enjoying the run.

When I get home, nothing beats the way I feel about the start of my day. I feel accomplished. I won with myself again.

DAY 51 – Tuesday, 8/23/2022 – Workout: Long Intervals

I remember my first workout training session. I was very nervous and I did not know how to do it and what the prescribed paces meant. I had never done a workout before. The first one happened a year ago when I was 49! But I keep saying – it’s never too late. As you can see, I am a perfect example.

Now, after having done a few of these sessions over the last year, I feel much more comfortable but still nervous every time. Am I going to be able to hit the pace? Am I going to run the entire distance at that pace? Will I be able to keep up with the group (if I am running with my club mates).

Every time I have to remind myself that there is no need to be concerned. First, why would I not be ok? I have done it many times… Second, if my body is not cooperating on a given day, I can always slow down, shorten the run or just skip the workout altogether and go easy! It’s very simple! Yet, I have to train my brain to calm down. I have to keep pointing out to myself that it’s perfectly fine to just do my best! It’s the consistency that matters.

Today’s workout was one of my favorites: Canova Ks. This is a run that consists of 1-kilometer segments at paces alternating between half and marathon. I joined my club mates for this run and it was a great choice. We ran in Central Park on rolling hills which made it challenging to keep a steady pace for a given segment. Ups and downs impacted the consistency. In addition, the transitions between the paces were a game of trial and error. Sometimes we were too slow at the start of the next pace interval and sometimes – too fast. Overall – the splits turned out to be pretty even. Great workout and another great learning experience!

DAY 50 – Monday, 8/22/2022 – Rest Day

Many of us underestimate the importance of a rest day. It is not just a day when we don’t run. A break from physical activity allows our muscles to rest and heal. The micro-tears that occur in our muscles during a physical activity get rebuilt. Healing makes the muscles stronger. I wrote about it in my article about training for the first marathon (link here).

In addition, during the rest day, we give our body and our mind a chance to relax. We don’t have the pressure to get out the door. We can enjoy other activities or just do nothing special and just be.

On my rest days, I feel a sense of calmness. I don’t have to plan around my run, I can take a deep breath. I can slow down. I know the next day I will be ready to put the shoes on and go!

DAY 49 – Sunday, 8/21/2022 – Recovery Run

My Mom always laughs when the day following an intense run I tell her that I go for a recovery run. “How can you recover from a run by running more? Doesn’t it make you more tired?” – she used to ask me. Yes, it is absolutely counterintuitive to think that you can actually feel better by running more than sitting on a sofa doing nothing.

It is proven that a recovery run is an excellent way to help your body bounce back after a workout or a long run. The article below outlines the benefits of this type of run. Paradoxically, these low-tempo, low-heart rate runs help you become faster long-term.

Why every runner needs recovery runs

Just like my Mom, initially, I was very skeptical myself. I started doing recovery runs only because :

• a) my coach told me to
• b) I read that it would help my fitness

In the beginning, I was forcing myself to go for a recovery run on Sunday morning following my long Saturday run. What helped with my motivation during COVID was a social factor. When all organized runs got canceled, we were meeting in a small group (everyone wearing a mask) and running together. This helped me with establishing a routine.

Soon I started enjoying these runs more and more. However, I was running them too fast (a very common mistake) and as a result, I was getting increasingly tired. Over time, I became better educated and made adjustments to my pace. It made a big difference.

During my marathon training, I started adding recovery runs between the workouts. So it went from 1 to 2 and in the last couple of weeks, I added one more after the second workout of the week. Verdict – I feel much better! My legs are more rested the following day and I perform better during the quality sessions.

My typical recovery run is between 4 and 6 miles, depending on the type of run I did the previous day and how my body feels.

This Sunday I run 6 miles. The weather was nice and I really enjoyed the morning on Randalls Island. The combination of a more relaxed pace and a shorter distance felt so good after running 18 miles in heat the day before! Surprisingly, the legs were ok.

I finished the week strong with 53 miles total. I did give myself a pat on the back, just because it’s good to practice positive self-talk. You too should praise yourself for the effort you put in this week. It is very important!

DAY 48 – Saturday, 8/20/2022 – First 18 miler!!!

Saturday as always is my long run day. Today was no different. My plan called for 18 miles. It was humid and close to 88 degrees already at 7 am. That’s when I planned on starting. It was the last Saturday of Summer Streets when Park Avenue is closed for vehicular traffic between 7 and 1 pm. It is so much fun because most runners and bikers want to take advantage of the traffic-free avenue. Moreover tall buildings provide shade which is priceless in these temperatures. It feels like a big party and runners’ paradise!

The run started as planned at 7 am and this week I decided to do it solo. It feels very exciting when you get on Park Ave first thing when it opens for pedestrians. It feels so special to be able to enjoy this famous street from a different perspective.

The run down to the Town Hall was great. 4 easy miles in the shade with water stations along the way. Good energy too with runners everywhere.

At the end of the route, I turned East towards East River through the Seaport to continue my run along the water and the southern tip of Manhattan. Battery Park was so pleasant and still pretty empty around 8 am. I really enjoyed the path along the water. I don’t run there often and I forget how nice it is there and a lot of shade!

Further north along the Hudson the shade was gone. The sun was already beating on me and I decided to stay protected on the East side of the street. But I could not stay there for long as my route was taking me north along the water. Since I was sweating profusely, I had to hydrate.My stops for water at the fountains had to become more frequent.

I was getting tired and started feeling the miles. Fortunately I found some shade again around 70-90 streets. The views of George Washington Bridge in the distance were very relaxing and felt peaceful.

Around 91st street I turned East towards Central Park and home. My watch was showing 16 miles and I still had 2 to go. I was tired, not so much my muscles as my body – mostly because of the temperature and sun beating on me for the last few miles. But I felt that I was so close to home that I was going to be ok. Run through Central Park is always good and replenishes my energy levels! Seeing so many runners at all times feels great. From the park it’s only 1 mile… That’s easy… I can do it! After all I am on my way home.

And I made it! It was a great run and my first 18 miler! I was so happy that it was behind me! Another milestone on the way to the starting line!

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