Background
Last January, I started running after 15 months of no running. And several years of minimal running, occasionally running 10 miles a week, but regularly getting injured from weight lifting, basketball, and or running. My 5 months without running was due to a lingering ligament injury in my ankle. The first few months of my injury I had pain walking and swelling. Doctors and exams couldn't detect anything. The last few months I had phantom pain. I eventually saw three different PTs. The PT I liked and revisited helped me overcome the phantom pain and regain my confidence, with a couple minor set backs.
I was a recreationally fast runner in my 20s. I ran about 20 miles a week, and occasionally 30 miles a week for a race. I did a lot of intervals and loved hill repeats and track workouts. I could run sub 18 minute 5km with little to no specific training. I nearly broke 60 minutes on a 10 mile road race. I ran a 5 minute mile in training several times give or take a couple seconds.
In my 30s, I battled injuries. I've finally built a 20 mile a week running base for the first time in several years. I acquired plantar fasciitis from adding hill repeats and strides too quickly over the winter. I didn't notice or pay much attention to the early signs waking up in the morning. Then after a session of hill repeats, my heal screamed at me the next morning. I cut the hill repeats, but it didn't go away. I cut strides and decreased my weekly mileage, but it didn't go away. I took a week off of running, but it didn't go away. I've decided to run through it. I'm wearing a compression sock and shoes whenever on my feet. I'm doing PT exercises for my plantar fascia. I'm messaging multiple times a day. It's not getting worse, but it's not going away either.
Last Year
Last May, I ran the Lilac 5k (Rochester, NY) on May 21st, and the next week I ran the Buffalo HM on May 28th. I wore my Saucony Kinvara 12 or 13 for both my HM and 5k. I went pretty much all out for the 5k and HM last year.
I averaged 8 miles a week last year, my highest weekly mileage was 16. I ran a 5k in 20.24 and the next week I ran a HM in 1.40.07
For the 5k, I didn't know or look up the course, so it a was big surprise when the first mile was all down hill. My legs were very sore for a few days after the race, and I was worried I wouldn't recover in time for my HM race.
Because of my slow recovery from the 5k, my low mileage, knee aches on my not very long long runs, I wasn't even sure I could finish the HM race. My knee was having inflammation and pain from the repetitive motion of running. I wore knee braces and my knees were fine. The phantom pain was my biggest worry, and it was fine for both races and most of my training.
Overall, I was not confident in my running or body last year. And with all that considered, I felt pretty good about my race results. I expect a lot better this year.
This Year
I originally wanted to break 90 minutes for the Buffalo Half Marathon, but due to plantar fasciitis I mention above, I haven't done any quality runs, just easy and long runs the last couple months. I've been doing max output sprints on a stationary bike a couple times a week. I've increased my cycling power by close to 100 watts, but who knows how that might transfer to running.
In 2024, I've been running 20 miles a week. I just did a 12 mile long run a couple days ago.
I'm going to run the same two races as last year. The Lilac 5k the week before the Buffalo HM. I'm considering wearing the same shoes and outfit as last year too. I want most of my gains to be actual fitness gains from training versus wearing faster and or lighter appeal, for example.
This year, I will be better prepared for the 5k, and due to my training volume, will be able to recover a lot better.
I'm curious what recommendations you would give for my last four weeks of training. I feel ready for a 14 mile long run. I think I could progress up to a 40-45 minute tempo run prior to my 5k (4x10min, 3x15min, 2x20min). I'm curious what bench mark training session I should/could do to evaluate my potential 5k and HM goal times.
2023 Training2023 Training Log
2024 Training
