Tag Archives: Training

Let’s Try This Again…

“Is this thing on?”

Well hello there! I know, I know, once again I popped in to say hello and tell my latest sob-story, and then I disappeared. I’ve gotten pretty good at it, haven’t I?! I know I’m well overdue for an update but I didn’t want to speak too soon, like last time. So let’s take a step back, shall we?

Last time I blogged was April. I’d run a pretty solid 5k while dealing with some weird non-specific quad discomfort, that after getting checked out resulted in an inconclusive assumption I had a femoral stress reaction. This latest injury put me at number three in the run/injure myself cycle since fall 2014. I’d gotten numb to the disappointment and frustration of a running injury, so I once again put away my running shoes and carried on as best I could. This time, however, was slightly different since it was a pretty clear-cut (and slightly serious) injury which required a more diligent and cautious rehab approach than my previous weird ankle and IT band issues. After the diagnosis I immediately got in touch with Finish Line Physical Therapy, and started seeing my PT, Caroline, about two weeks after the initial diagnosis.

Originally my doctor told me I could continue with any cross-training that didn’t include high impact to my legs (so no running, jumping, etc.), while holding off on running for a solid 3 weeks. It sounded a little short, but I figured it would be fine. When I went to physical therapy, though, Caroline wanted to take a more cautious approach… So I waited a full month before trying anything running related. While I wasn’t running, I kept going to Refine Method (and modifying any type of jumping with other, equally difficult exercises), took a few spin classes, and started taking hot yoga. My last run was on March 22nd, and my first short and slow run/walk outside was on April 23rd. After that initial run/walk outside in April, I switched over to the Alter-G for the next 5ish weeks (about 2x a week). [Side note: I am SO thankful Finish Line has an Alter-G! It was a mental game changer for me this injury go-around.] I continued with the run/walk approach, but rather than doing just two or three minutes at a time, the Alter-G allowed me to bump up the amount of time I was spending doing continuous running, sooner. This was all while going to PT once a week and getting some great soft tissue release on my quad and doing stability exercises for not only my legs, but also my glutes and core. By the time I hit the end of May, I was ready to tackle a continuous 15 minute run outdoors… two full months after I stopped running.

I thought the first run back was going to be terrible. Now don’t get me wrong, it was pretty uncomfortable and awkward, but I was running! And I didn’t have any pain during or after the run! There were — and still are — some aches here and there along my quad, but that’s just everything getting back in business and I’ve been reassured is totally normal. Since that first 17 minute run on May 30th, I’ve gotten up to a 16 mile week, including my longest run of 5 miles since March. I’m trying to keep a day in between each run as I ease back into things to give myself a little break, and I’m not running more than 4 times a week right now. There’s no point in pushing myself too soon, because I’ll wind up with another injury. I mean heck, with my history even if I don’t run much there’s still a chance I’ll get an injury. So slow and steady is the name of the game for me right now… which is fine because it is, of course, hot AF in the northeast. Yay for humidity!

So where does that leave me? What are my plans? Well, I went to PT this morning and was told that I’m progressing really well, and if I’m diligent and careful over the next few weeks, everything should be back to normal. Which means… I’m going to run the Chicago Marathon!! I deferred last year because of my weird ankle and foot issues, so I have an entry for this year that’s either use it or lose it. I made a tentative training plan and reviewed it with Caroline and she gave me the go-ahead. The race isn’t going to be fast or pretty (I’m topping out at an 18  mile long run with a max of 35 mpw), but I only have 13 weeks between now and race day and my number one priority is to get to the damn start line without an injury! If I can keep myself healthy (how many times have I said that here in the last two years? I’m a broken — almost literally — record…) and get over this injury cycle hump, I’ll feel a lot more confident to actually tackle racing a marathon. But right now I’m setting my sights on just getting to the start line in one piece. There are no goals for race day except to finish in one piece, so I’m hopeful I can at least accomplish that.

So here we go, again…

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I Ran a Race!

Yes, you read that title correctly. After not pinning on a bib for over 7 months (the beer mile doesn’t count) I got to race not once, but twice two weekends ago! If you’re wondering why it’s been so long since I last raced, you can catch up on my string of injuries here and here. To say 2015 was a lackluster running year would be quite the understatement. But there’s no point in dwelling on the past, and I’m oh so very excited to finally write about running again.

I’ve been running somewhat consistently since early November and things have been going really well. I’ve kept my weekly mileage relatively low (I’m talking 20 mpw) and I’ve kept up with my strength training love, Refine Method. I haven’t done any speed work or tempo miles (yet), but I’m finally starting to feel like my old runner self, and it’s great! That being said, I went down to good ‘ole Orlando for the Walt Disney World 10k and Half Marathon two weeks ago with the confidence I’d be able to finish the races, but there wouldn’t be any PRs. It’s worth noting that this is the FIRST Disney race weekend I attended without an injury! And I’ve attended SIX runDisney race weekends prior to this one starting in 2011!

Finally!

Finally!

I’ll start with the 10k, since that was the race that happened first. And it started like any other runDisney race – early! The race started at 5:30am, so this meant a 3:30am wake-up call, and 4am bus ride. Since we were staying at the Beach Club resort, we had a short(er) bus ride over to the starting area in the Epcot parking lot. We arrived at the start with plenty of time to check a bag (it was drizzling on and off so we wanted to make sure we each had a dry top to put on after the race), visit the always lovely port-o-potties, and get lined up in the A corral. Going into the race, my intention was to push the pace a little, but not truly race it. So when I lined up in the corral I didn’t think much of being pretty far back. After the usual runDisney fanfare of fireworks, we were off!

The first mile or so of the race was pretty crowded. Like I said, I started relatively far back in that first corral, so I spent a lot of time trying to find open road. Thankfully after that first mile it thinned out quite a bit, and the rest of the race was much more comfortable. My first mile was around a 7:50, which was good enough for me. The next three miles, however, we were all on empty service roads, and I dropped the pace to 7:15. I didn’t feel like I was killing myself, and each time I looked down at my watch I was floored by the pace… I really didn’t think I had that speed in me after all that time off. Remembering that I still had a half marathon to run the next day and that I really wasn’t in shape, I pulled back just a bit. The rain also started to pick up as we entered the parks, so things got slippery. I ran the last two miles between 7:20 and 7:30, and crossed the finish line (soaked) in 45:51. Turns out, that’s a slight PR! I’ve only run three other 10k’s before, and the last one being in 2013, so the PR was due for an upgrade. While I know I can go much faster when I’m in shape, I’m happy that the pace of this 10k was the same pace as my current half marathon PR from 2014. It was a huge confidence booster after such a rough 2015!

Thrilled to have finished a race. Not thrilled to be soaking wet.

Thrilled to have finished a race. Not thrilled to be soaking wet.

With a little déjà vu on Saturday, I found myself back at the start for the half marathon. My plan for this race was different – I just wanted to finish! My longest run in months up to that point had been 10 miles, and after Friday’s performance I knew an “accidental PR” wasn’t in the cards for me again… which was fine! I started a few corrals back with my pal Ellen who was doing the Dopey Challenge, and we spent the first 7 or so miles together, chatting and enjoying the characters on the course and running in the dark… we even stopped for a picture in front of Cinderella’s Castle! Since Ellen was doing the Dopey Challenge, we kept our pace around 9:30’s, which was fine by me. Somewhere between mile 6 and 7, though, we got separated. Since it was still dark and the roadway was relatively narrow, I knew I should just soldier on rather than try to find her. This is where I decided to also pick up my pace. I figured I only had 5ish miles left and kept it relatively conservative for the first half, so why not. I should also mention it was SO incredibly humid that I was just as wet by this point as I had been the day before from the rain.

By mile 10 I realized that if I kept my pace, I would likely be able to squeeze in just under 2 hours. This became my new goal. I kept trucking, had a nice little conversation with a random guy who asked me how I was doing as I ran past him, and after what felt like an eternity (remember, I hadn’t run more than 10 miles in over 8 months at this point) we were in Epcot making our final loops and turns to the finish. I crossed the line in 1:59:38, achieving my mid-race goal of sub-2 hours. I was thrilled to have my race weekend over, and I was ready to cheer for the marathon the next day!

Perks of staying at a hotel on the race course... perfect spot to spectate!

Perks of staying at a hotel on the race course… perfect spot to spectate!

This race weekend was just what I needed to remind myself that even though 2015 was a sucky year for my running, not all was lost. I just need to continue to be smart as I add on mileage, and focus more on the training than the racing. Naturally with this positive turn of events in my running comes the frigid temperatures of winter in the northeast that we’ve been missing… but good thing I have lots of layers! So here’s to putting in the work this winter in hopes of finally getting myself back to racing shape for the summer and fall!

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On Marathoning

I remember when I first decided to run a marathon. I’d successfully completed two half marathons (I use the term loosely), a handful of road races, and I was just starting to immerse myself in the world of running on Twitter and through blogs. I was floored by the number of marathoners I was now following, and felt like I needed to be a part of that exclusive club… despite the fact that after finishing my first half marathon, I wasn’t sure if I ever wanted to do it again.

My training for my first marathon, Philadelphia 2011, was less than stellar. I knocked out a 14 and 16 mile long run early in the summer, but quickly lost my enthusiasm. I managed to get through one 18 miler that was a huge struggle, and that was the extent of my distance training. Not to mention the miles I logged during the week leading up to my mostly failed long runs weren’t great either. I found myself falling into the trap where I’d worry so much about the upcoming long run and needing to rest my legs, that I’d only run a few miles during the week. It wasn’t good! I was really worried when it came time to race, but I knew to start super slow and just do the best that I could. I finished in 4:37, which considering my lack of training, wasn’t too bad.

Thumbs up for my first marathon!

Thumbs up for my first marathon!

Logically I ran the Disney World Marathon only a month and a half later as part of the Goofy Challenge, and finished in just under 5 hours [I ran a half marathon the day before – another genius move]. I swore to myself that things would be different when training for Chicago 2012, but they weren’t. Again, I didn’t run more than 18 miles for a training run, and my weekly mileage was rather paltry. Naturally I ran into super tight hips around mile 18 and by mile 20 could barely pick up my leg from knee pain. After hobbling about a mile, I was able to run the last 5ish miles and finished in 4:26. I followed this marathon up with another Goofy Challenge, and ran the marathon in 4:27 (with 4 bathroom stops).

Hope I can actually "own it" this time!

Hope I can actually “own it” this time!

By this point, I realized it was time to stop signing up for marathons if I wasn’t going to actually train for them. I wasn’t doing myself or anyone else any favors by half-assing my way through training. I had grand plans of running Richmond 2013 and crushing my marathon PR, but some weird ankle and foot issues in the beginning of the summer knocked that out for me. I thought about maybe doing a spring marathon instead, but after the Polar Vortex winter we had, I’m glad I didn’t! So instead I spent the winter training for a half marathon PR, which I achieved (big time) this past Saturday!

Of course after Saturday’s extremely successful race, everyone has been asking me what’s next. And at first, I wasn’t really sure. After my lack-luster marathon training attempts, I started to think that maybe I’m just not a marathon runner… and that’s okay. However, I’m not okay with quitting the marathon with a PR of 4:26. I know I can do better. According to race predictor calculators, I should be able to run nearly an hour faster. While I think that may be a little overzealous, I do want to give the marathon another shot; I think I owe it to myself (and to the marathon!).

Hurray for marathons!

Hurray for marathons!

So I’ve decided I’ll be running the Philadelphia Marathon this year, on November 23rd. I’m looking forward to working on my speed and strength the rest of the spring and early summer and knocking out some speedy short races. And then from there it’ll be time buckle down and marathon train like everyone else does; high mileage, weekly long runs, and proper cross-training. I’m nervous, but also excited to see what I can do with a real training plan. I don’t have any specific time goals just yet, but I have some lose ideas of what I think I’m capable of running!

Tell me…
Do you have fall marathon plans? 

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Souper Simple: Kale, Tortellini, & Bean Soup

Two recipe posts in one week – look at me go!

Whenever I’m training for something, you can assume that I’m hungry at all times. Since my next (goal) race is the Asbury Park Half at the end of April, training has been getting more intense as each week passes. I’m averaging weekly mileage that I’ve never seen before (40+ miles), so it’s no surprise my appetite has grown to match. So when it comes to my meals (especially dinner), I try to get the most bang for my buck. I always want to make sure I’m eating a decently balanced meal that is quick and easy to prepare. On weekdays where I have to run anywhere from 6 to 10 miles, time is of the essence. Plus, I want to make sure I’m fueling and refueling properly.

Enter this Kale, Tortellini, and Bean soup! It comes together in a matter of minutes, has barely any prep, and can easily be doubled (or more!) and frozen. It’s perfect for a quick weeknight dinner, and even better for lunch!

Tortellini, Kale, & White Bean Soup | FoodosaurusRex.com

Simple Kale, Tortellini, & Bean Soup
– Serves 2 –

Ingredients:
4 cups vegetable broth
2 cups your favorite tortellini [I used frozen]
3 cups chopped kale
1/2 cup white beans [Cannellini, Great Northern, Navy beans, etc.]
Salt + pepper to taste

Directions:
1. Heat the vegetable broth over high heat until boiling.
2. Add in the tortellini, turn the heat down to medium, and cook for 10 minutes, stirring frequently.
3. Add in the chopped kale, and allow it to wilt for 5 minutes. 
4. Add in the white beans and allow them to heat through, an additional 2-3 minutes. Season with salt + pepper to taste. 

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This Weather

This winter’s weather has been the pits, and we have another month and a half left until it’s officially Spring. I don’t know about anyone else, but I’m ready to move!

It's pretty, but I'm over it.

It’s pretty, but I’m over it.

I’ve lived in the Northeast my entire life – born in New York City, raised in New Jersey, attended college in the Poconos, and back to New Jersey. So I’m no stranger to snow, freezing cold temperatures, and minimal daylight. I remember snow days almost every year of school. I specifically remember two outrageous blizzards: one on Martin Luther King Jr. Day (I was annoyed that we already had the day off), and another on Valentine’s Day one year (also annoyed because we missed our classroom party). And I can’t forget the snow days in college that turned into snow keg days. Aside from that, the snow and the cold has been manageable. It’s by no means pleasant or convenient, but I’ve been able to deal with it. However, the last few winters have been abnormal; I found myself running in far fewer layers than one would expect for December and January, there weren’t any snow days, and even though it was cold, it was never that cold. It’s pretty clear I’ve lost my cold and snow tolerance, because this entire winter has been pretty miserable.

Part of the reason why I’ve been so miserable this winter is because of running. I’ve only been a “serious” runner for the last 3 winters, and up until this year, they were mild. Trying to get out the door for a run can sometimes be a struggle for me on a good weather day. Throw in snow, ice, freezing cold temperatures, and a combination of it all, and I really don’t want to run. Sure I could drive to the gym and hop on the treadmill, but there are a few reasons why this is usually my last resort. First, the gym is about a 15-20 minute drive away. If the weather is bad, driving is probably the last thing I want to be doing. Second, when the weather is bad and people can’t workout outside, everyone goes to the gym. I belong to a cheap gym that I use solely for the treadmill, and so does everyone else. I went once when there was freezing rain outside, and there wasn’t even a spot to park in their lot. And third, I would much rather run outside if I can. I know, I know, I live in the Northeast and it’s winter. I should expect these conditions. And don’t get me wrong, I do. But it doesn’t mean I enjoy it!

Snow piles literally as tall as me. Literally.

Snow piles literally as tall as me. Literally.

So what has running been like in this weather? I think my run yesterday really captured it all. After 10+ inches of heavy, wet snow on Monday morning, we had more snow and freezing rain overnight Tuesday and into Wednesday morning. So when I went out for my lunchtime run of 7 miles, I was faced with three surface options: knee-high snow, puddles up to my ankles, or 2-3 inches of slippery slush. I fluctuated between the three and found the slush to be the least offensive (barely). The entire month of January included either more snow, and/or wind chills that brought the “real feel” temperatures into the negatives. This kind of weather week in and week out has definitely been trying on me as a runner (as it has for all runners!) for more than one reason. Like I said, it’s hard to get out the door when it’s so gross outside, but it’s also sometimes hard to accept the paces that you’re running. Yesterday’s run, for example, was supposed to include 2 tempo miles (which I should be running at or below 7:30), and there was no way that was going to happen. I’ve accepted the fact that on days like yesterday, it’s more important that I was out there actually running, and not how fast or slow it was happening. I mean, there were points where I had to hop over snow piles nearly up to my hip!

I basically looked like this while "running" in the snow

I basically looked like this while “running” in the snow. Also, this picture was from last week, before it snowed another 10+ inches… and was “warm”

I’ve just been reminding myself that getting out there and doing something is better than nothing. I whine before the run, and during the run, but once it’s over I’m glad I got out there. I just keep telling myself that these are the runs that will help make me a stronger runner. I’ve also started to visualize running in warmer weather, and remembering the 100+ hot and humid days where I longed for cooler weather. Grass is always greener on the other side, eh? I really need to move somewhere that has a moderate climate – I’m tired of all of these extremes!

Tell me…
What do you do when the weather is crappy by you? Do you still get out there and run? Hit the gym? Home treadmill?

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Running Update: Setbacks & Moving Forward

Running was going really well for me during the late fall and early winter. I PR’d two races (5 miler and 5k) and was crushing workouts and loving the run. I was running 6 days in a row with a long run, a tempo/workout run, and 4 “easier” days of running all together. It was a big adjustment to the type of “training” I’ve done in the past, but it was already producing results, and I felt great. I was being diligent about my pre-run warm-ups, and was actually doing post-run prehab, albeit not as frequently as I should have. I let time get in the way of things, and found myself coming in from a run, hopping right in the shower or getting started on dinner, and then going about my business and forgetting to do the routine that was scheduled. Well, that naturally resulted in a little bit of an overuse injury – dreaded ITBS.

I noticed a twinge when I would go from sitting down to standing up after a 10 mile run on December 21st. I didn’t think much of it, and continued the next week as normally scheduled. Looking back, I should have spent some extra time foam rolling and doing some strength work, but I didn’t. By the time I got to Christmas Eve, as I finished up an epic tempo run, I felt that dreaded tightness on the outside of my right knee. It’s a feeling I know all too well, as I’ve experienced it during almost every marathon I’ve run around mile 21. It wasn’t painful, but I knew exactly what it was. Since it was slight, I was hopeful that it wasn’t much of anything, and Christmas morning’s 4 mile run would be fine. Unfortunately, I was wrong.

Yes this is what I wore when I ran Christmas morning.

Yes this is what I wore when I ran Christmas morning.

Christmas morning’s run was painful, and I knew the ITBS I thought I had was, in fact, ITBS… and that it wasn’t going to just go away. The run on 12/25 was the beginning of a month of on and off runs, most peppered with knee pain. The pain would start about a mile and a half in, and come and go depending on my stride. Sometimes it was brutally painful, and other times it was manageable. But I’m happy to report that after a month of rest and rehab, I’m back on the streets and running! I think it’s so important for runners to take the time to do a warm-up before they start a run, and to also do some type of post-run prehab routine. There are a few things in particular that I found to be extremely helpful as I battled ITBS, and I wanted to share them with you!

  •  Strength Running’s ITB Rehab Routine – If there’s one thing I’ve learned with the injuries I’ve sustained over my short running career so far, it’s that having strong hips, glutes, and core can be the difference between pain free and fast running, and sitting on the couch whining about how you can’t run. This routine focuses on strengthening the glutes and hips, which is where the ITB starts. All you need is a resistance band and about 5 minutes post-run. I did this daily during the month of January, and now do it 2-3 times a week.
  • Mrtyl Routine – This also focuses on the general glute and hip area, and doesn’t require any equipment. I also do this about 2 times a week.
  • Core work: Strength Running’s Standard Core Routine & Dr. Lesko’s Dozen Routine – Let me tell you, having a flat stomach does not mean you have a strong core (not that my stomach is flat). I always thought my core was decent, since I swam for so many years and a lot of power comes from your core, but I’m learning that is not true. Both of these routines are more than just crunches, and they work your entire core. The supine leg lifts in the Standard Core routine are killer, and I dread that part of the workout every single time… but I know they help, and I’m looking forward to the day where I can get through it without shaking uncontrollably and not counting down every second of the minute.
  • Foam Rolling – it’s awkward and it hurts, but it works. I don’t particularly enjoy it, and for awhile, I just didn’t do it. I bought a foam roller about 2 years ago when I had tight hips, but I just couldn’t get into a regular routine. I learned quickly, though, that the foam roller is really helpful – whether you have an injury or not. I try to spend about 5 minutes everyday foam rolling my hips, hamstrings, quads, and calves. If nothing else, it helps build my upper body strength as I’m trying to hold myself up while using the roller.

I’ve been running again consistently for two full weeks and am just starting my third. I have my fingers crossed that this little bout of ITBS is behind me, and I can carry on with training as scheduled for the month of February. How do I feel about finally being back in action? See below.

Hooray for pain free running!

Hooray for pain free running!

That being said, I don’t think the Shamrock Half Marathon in Virginia Beach on March 16th is going to be a PR attempt. Unless training over the next few weeks goes fantastically (and it warms up and stops snowing and being icy), I don’t think I’ll have my fitness back up to where it was in December. So, my plan is to run the Shamrock Half as a workout, and run a goal half in April instead. There are quite a few around me, so after weighing my options and chatting with my coach, I decided on the Asbury Park Half on 4/26! This is the day before the New Jersey Marathon, so I’ll be able to cheer for everyone running the half or full on Sunday! Since it’s down the shore it should be relatively flat – I just hope it isn’t a windy day. I’m also planning to work a few other short local races into my schedule, but I haven’t committed to anything yet (as you can see from my Races page).

Tell me…
Have you ever dealt with ITBS? 
What’s your favorite runner specific strength routine?

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A Plan

Marathon training. It technically started last week, so I figured I should share my plan.

Since I’ve been so injury prone over the tenure of my running career, choosing the right plan has proved to be difficult. I don’t want to run too much and hurt myself, but I also don’t want to run too little and be ill prepared. My Philly Marathon training was less than stellar and I topped off at an 18 mile long run, and I know I can do better. I’ve been slowly and steadily keeping running as a part of my routine, and while I still have some shin pain here and there, I’m confident for this go-around.

Running both the Chicago Marathon and the NYC Marathon are two dreams of mine – unfortunately I’m running them both in the same year, 4 weeks apart. Because of this close time frame, I’m focusing on Chicago as my “race” and NYC as more of a “fun” run. My plan is to do an additional long run after Chicago, but to really just keep running whatever I can between the two.

If there’s one thing I’ve learned about training, it’s that having the plan on paper can only take you so far. There are bound to be situations where you can’t get in your planned run the day it’s scheduled, or you have to skip it completely. With everything that’s been going on with my GI lately and a planned trip to Europe in July, I’ve had to adjust my plans to make it as flexible as possible.

So, I’m looking to do 4 miles 4x a week with a long run for the first five weeks, and then from there one of the runs during the week will bump up to 5, and eventually 6. With the way I’ve scheduled it out, if I don’t miss any long runs, I’ll be able to get in three 20 milers (if I actually do accomplish that, I’ll try for a 21 or 22 in there). I’m going to do my best to cross-train as well, with some yoga, weight lifting, HIIT and tabata workouts, and whatever else I can get my hands on.

Fingers crossed for an injury free training cycle that can hopefully bring me a PR!

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A Running Conundrum

I find myself with yet another running conundrum. My impulsiveness and inability to not have a future goal in front of me seems to get me into this kind of trouble frequently.

At any rate, as we all know I’ve been battling some form of discomfort in my foot/ankle/shin/knee (one or a combination of them) at any given point since about October. I’ve powered through two (well one and a half) half marathons, and I think that is partially the reason why I’m still not 100%. I’m signed up to run another half marathon (Superhero Half) this Sunday. However, after a quick run on Tuesday night (hey 8:17 pace, I remember you) my shins were a little more sore than usual, and the discomfort I experienced on the top of my foot from post Disney until March peeked through ever so slightly.

So, this is where I come to you, fellow readers and runners, for advice. I have three options for Sunday’s race. First, I can run the whole 13.1 miles, and hope nothing flares up and I complete it with minimal pain. Second, I can drop down to the relay portion where I’d run 6 miles and change and have my fiancé drop down with me to do the other half. And option three, I can simply drop out completely and be an excellent spectator and cheer wildly for my fiancé multiple times on the double loop course, and try a run on my own later that day. The question remains – what would you do? What do you think I should do?

I find myself leaning towards not running. I mean, it’s just a race – and one that I signed up after the Rutgers Half that wasn’t truly a half out of annoyance. Training for my first MARATHON is going to be starting soon, and I want to make sure I am as ready for that as possible, and I want to avoid hiccups during that training. The stuborn athlete in me tells me to just do it. The wary and medically reasonable side of me tells me this isn’t even a question, your readers are going to think you are insane, and your health is important so don’t do it. So now it’s your turn to tell me what you think (be honest!). Annnnd go!

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