2019 Berlin Marathon Training: Week 11

This week was my last week of “run to recovery” progression runs. Here’s how it went:


I’m only supposed to run 30 minutes at a time as part of my run-to-recovery progression but I’ve been doing a little more lately, basically rounding up the mileage to 5K. Monday morning I ran exactly 5K alternating 1 minute walk with 4 minute jog. I must say I wasn’t a fan of being back in the D.C. humidity! 


It was an Avicii vs Little Mix themed class at Cyclebar and though I have no idea who Little Mix is, I took the class because I was still on a high from Saturday’s awesome 2000s themed class and Shane is my favourite instructor anyway. It was definitely a great class, though I finished in the middle of the pack, as I usually do, this time. 

In the evening, it was Shack and Track with Pacers! I did 2.2 km (a little over a mile) with Elyse, stopping only at traffic signs. It was hot and humid but this is always a super fun group run!


My grand return to run clubs continued today with Summit to Soul’s Hill Runners. I stayed mostly in the back of the pack, running 4:30 minutes and walking 30 seconds. How I missed those Capitol Hill pics (but not the hills!!).


Another day, another run club, this time Pacers’ Navy Yards which was doing a special event with Vida Fitness that allowed us to go to their pool afterwards. As part of my return to running progression plan, I ran 30 minutes without stopping ( 2.5 miles / 4.1 km) mostly pain free though I feel like my endurance is completely shot at this point. The pool afterwards was super fun.



Fingers crossed, last physical therapy session slash rest day even though it wasn’t entirely a rest day! 


Workouts are better with friends and Saturday it was all about my friend and new mama Bianca! First we took a 60 minute Flywheel City center Class at 9AM.

At 4PM, our friend Brian was teaching his very first class at Bhatki Yoga.

And in the evening, Bianca had a bunch of her girlfriends over for bites and drinks. So yeah, super fun Bianca filled day!


LONG(ISH) RUN SUNDAY Not exactly a long run but I signed up for the Race for the Cure 5K organized by the Four Seasons on September 14th with the Pacers team. Sunday morning, we had a training run, and I actually ran to the Four Seasons to add a little bit of mileage for a total of 7 km / 4 miles which I am counting as run # 1 for week 1 of my new marathon training plan: cramming for Berlin in 6 weeks.

Bilan de la semaine: For my last week of run-to-recovery progression, I ran 23 km/ 14 miles, took two spin classes AND a yoga class.  And I was all about the run groups this week …. it was nice to make my semi triumphant return 😉

What I’m watching/reading/listening to: Former President Barack Obama just shared his summer reading list on Instagram and I happened to be reading one of the books he recommended, Stephanie Land’s maid.  Such a good read, I really found myself rooting for Stephanie and (spoiler alert) I’m so glad she finally got a break, though I know there are many hard-working single moms out there who never do and never get out of this vicious cycle of being a working class poor!

What I’m eating/drinking: I’m still all about the buratta-tomatoes combo! 

What I’m looking forward to on week 12: You know how they have that Couch to 5K program? I actually used it to train for my very first 5K. Well, I’m sort of on a 5K to marathon plan right now… I was a little disappointed that my =PR= DC Distance Training Program coaches were not more helpful in steering me towards a plan to cram for marathon training into 6 weeks. I mostly came up with it on my own with lots of internet research and I really hope it’s good enough. I’m both excited and completely freaked out to get started! And I most likely will not be signing up for this training program in the future ….

Have you ever had to recovery from an injury right before a race like this? I’d love to hear about it (especially all feel good, I did it type of stories!!) and, as usual. I’m linking up with Deborah and Kim for the Weekly Run Down. Have a great week!

23 thoughts on “2019 Berlin Marathon Training: Week 11

  1. You had a really great week of training. I’ve never had recovery from an injury before a race, but you should check out RabbitFoodRunner.com. Becca had an injury before the Berlin Marathon last year and she wasn’t able to run a lot, but she was still able to run the race. You might find some great tips in her blogs about it last year.

    That photo made me want to make myself a buratta-tomatoes combo – super yum, and so refreshing, especially in this crappy humid weather.

    Liked by 1 person

    • Great idea!I had read her Berlin recap before (pre-injury) but hadn’t read the posts dealing with her injury and resuming her training. Definitely gives me a little bit of hope 😉


  2. Wow you really did hit all of the group runs this week! The run walk intervals have helped me tremendously in the past when returning from injuries. Glad to see you on your way back!


  3. I’m glad to hear you’re feeling better — that’s the most important step to get back to marathon training. I think now the danger is doing too much too soon. You’ve got a decent plan though. I’ve always made up my own.


  4. WOW, 3 (or was it 4?) running groups! I am majorly jealous!!!I’m SOOO glad to hear your recovery is going well. I don’t remember if I’ve ever mentioned my return to running, but I had emergency surgery two years ago and had to take almost three months off. I was able to walk and do other cross-training, so my rally back was a success, but it was an interesting experience (there’s a tab on the top of my blog with more details, should you be interested). Keep up the great work!


    • I will absolutely look it up! I’ve been reading up on other people’s comeback stories and dealing with injuries and recovering. Gives me hope for sure 😉


  5. All the best cramming for Berlin lol! It is a fun race! You were a busy girl this week. Glad everything felt good! I was injured in my second Boston training cycle and spent 6 weeks pool running. It all worked out fine! You’ll be great!


    • yeah, there are so many here in DC! Sadly now I just kinda do my own thing until the marathon (it’s WAY too hot and humid right now for post-work running anyway…)


  6. The Maid looks good, I’ll have to add it to my TBR list. My favorite mantra of this summer is that running in heat and humidity is supposed to be “the poor man’s altitude” so I’m sure that will pay off on race day. Happy training this week!


  7. That’s so great that you have so many running groups to pick from! It’s kind of hard to train for a marathon in such a short time, or so I imagine anyway, having never run one (longest race was 18 miles), so good luck — I hope you have a great marathon.


  8. Wow – so many run/fitness clubs!! One of my goals is to run in DC and see all the sights and take all the pics so you’re basically living my dream 🙂 I’m in CT so not too far away and one of these days I will make it happen!
    And I’ve seen that book quite a bit but then I forget about it so thanks for another reminder – I’m adding it to my reading list this time.
    Hope you have a great week of training – keep putting in those walk breaks and listen to your body. Good luck!


  9. I had plantar fasciitis right when I needed to start training for Big Sur! I spent a lot of time running in the dive well at the pool. I also did a lot of cycling. My coach trained me for the hills in the gym using weights. Crazy but effective! Since Big Sur was a bucket list race of mine, there was no way I was going to DNS but I did dial back my expectations. I finished the race with tears in my eyes!

    PS I couldn’t find you until I saw your comment on another blogger’s page! Now I know where you are!


  10. I was injured last year and I had TWO marathons on my calendar. One was the Tunnel of Light Marathon in Washington state, the other was the Marine Corps in Washington, D.C. I did both. They were slow, but I still had a lot of fun. You can do it!


  11. Oh my goodness, after being in Utah, DC’s heat and humidity last week must have felt awful.

    I was injured with a reoccurring inflamed SI joint and couldn’t run the entire week leading up to the Shenandoah Half two years ago. I went to the race with my friends and thought if it acted up I’d just drop out. It did fine and I had a great race! Good luck!


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