Today I slept until 8:15 am. WOWSAH! Thursdays are always long for me. If we dont have 8 am meetings (which we do 2-3x a month) I typically try to sneak in yoga with my favorite instructor She really is a great teacher for me. And I know we all will think different things about every instructor. I work until 6:15 when I race out to change and make it up to Urban Athletics on 92nd and Madison. Then I run from 7-830. If you think the day is done, you're wrong. I then hightail it in a cab (aka sit in traffic) down to Union Square where my dear friend Brandt works his magic on my dilapitated back and neck/legs/calves etc. Typically I get home at 10:15, unshowered, having not eaten dinner, and so tired I just want to lie on the floor and pass out.
Yesterday was one of those days. Long, hot, exhaustive. So yes, I slept until 8:15 but was at work today with breakfast by 9. Good job F train. You are my hero as usual. It really only takes 8 min from 23rd street to 57th street. It's amazing.
Anyway I digress. Last night we did tempo and 5k repeats at the 103rd street track. It's approx 330m or 0.20625miles. We were supposed to do 4 repeats at 5k pace, 4 at tempo and then 4 at 5k pace again. I struggle with that distinction but yesterday was really interesting because I realized my difference in pace is only a few seconds but it makes quite a difference in terms of sustainability. My splits were as follows:
warmup from 92nd and Mad to track: 16:01 for 1.59m
4 repeats at 5k pace:
1:39:88
1:37:67
1:27:84 (ran with the faster group here)
1:35:77
4 repeats at tempo pace:
1:26:43
1:27:75
1:29:39
(yes I know there are only 3 here, we screwed up)
4 repeats at 5k pace:
1:34:55
1:34:31
1:58:17 (total conk out here for some reason, had to walk, damn humidity)
1:42:0 (took it easy)
Run back to store cutting through the baseball fields at 100-97th street: 10:14 for 1mile approximately.
Ultimately I was happy with the workout. I was the most happy that I can be the tail end of the 2nd group. Last year that was by far my only goal and I never couldve done it. I am for sure stronger than I have been.
I skipped my scheduled arms/abs workout this am. I was exhausted and couldnt hack it. Like COULD NOT wake up. Happens, right?
Tomorrow Nic and I are going to run in the am. TnT is running at 8 am leaving from 52nd and Park but thats so late and I want to make it down the shore before afternoon. Sooooo we're leaving at 6:30 am, running down to the Brooklyn Bridge, back over and up summer streets and back down. I might hit the Queensboro bridge too, you know, know most of them out in one day :) 14m planned. I don't know though. Next week is the Bronx half and I desperately want to PR (2:20 is the time to beat) but I will be OK with a course PR (2:26- don't even ask!!!). I want to feel strong for it. HOWEVER, the wkd after the Bronx we're out of town so I want to only run shorter runs that weekend... so I kinda have to run my scheduled 14, huh?
Upcoming Runs:
this wkd: 14
next wkd: Bronx
Aug 21: 6 Friday, 6 Saturday
Aug 28: 16-17m GW Bridge run- love this run
Labor Day: 12m Friday, 6 Saturday (or a long run Friday? We're going away and I dont want to NOT run?!!?)
Sept 12: Vegas, treadmill run, Looks like it's going to have to be a VERY long aka boring run on Friday huh?
Sept 19: 18
Sept 25: 16
Oct 2: grete's gallop (hoping to PR)
oct 9: 18
oct 16: 16
oct 23: 12
oct 30: 8
NOV 7: PR :)
Thoughts?
Friday, August 6, 2010
Thursday, August 5, 2010
Hydration
Let's talk about hydration. Very relevant for me today... as I ahem, had 2 glasses of wine last night. Yes, only 2. And yes, I am feeling it today.
I promise, I used to drink a lot. Not that this is something to brag about but I feel as if one needs to understand the proper history behind someone to understand them. I used to love martini's, vodka tonics, then vodka sodas, then pineapple and vodka (don't try it if you havent, its wildly addicting), then champagne and now I drink only wine and champagne, and only 2 glasses on a night out and maybe 3 or 4 at a wedding or 'wild' night out.
What a change! I used to love tequila shots. I did! I promise! Now, shots and the act of shooting and the act of all that alcohol quickly absorbed makes me naseated. I am tipsy with 2 glasses of wine. So last night I met a friend at Fig and Olive for dinner and wine. I knew I would have a glass, but last night we stayed for another to keep chatting. 2 glasses of Rioja style dry-ish white white. Not ridiculous pours either, I probably should state that.
Last night I ate bread, cheese, cucumber soup, olives, veggies, very mediteranean style. SIDENOTE: IF YOU'VE NEVER BEEN TO FIG AND OLIVE, I WOULD RECOMMEND IT. THE INGREDIENTS ARE VERY YUMMY ESPECIALLY IF YOU LIKE OLIVE OIL AND FRESH VEGGIES. I drank 2 glasses of water at the restaurant and a full 24 oz when I got back to the apartment. I also had a coconut water. This am I went to vinyasa/power yoga and sweat out a bunch of toxins. I then proceeded to drink another 16 oz bottle of water, down a 16 oz coffee and since then I have had 24 oz of water. I am hot and a bit sweaty and just ate a cookie (I do not eat cookies at lunchtime, ever). I want to go take a nap even though I easily slept 8 hours last night. I scarfed down my egg whites and oatmeal this am. I even ate dried mango to attempt to quash the sweets craving (FAIL!).
I am hungover.
I have determined, however, that my hangover term is really dehydration as I often feel this very same way Saturday afternoons post long runs. I added salt to my latest water bottle. I will have another coconut water. I am pretty healthy overall, my guess is that my salt levels are just too low (had cheese and turkey deli meats at lunch to salt up as well!!).
Thoughts? Ideas? Tricks? Tell me what YOU do to keep hydrated in this weather and especially after a glass of wine or two!!
I promise, I used to drink a lot. Not that this is something to brag about but I feel as if one needs to understand the proper history behind someone to understand them. I used to love martini's, vodka tonics, then vodka sodas, then pineapple and vodka (don't try it if you havent, its wildly addicting), then champagne and now I drink only wine and champagne, and only 2 glasses on a night out and maybe 3 or 4 at a wedding or 'wild' night out.
What a change! I used to love tequila shots. I did! I promise! Now, shots and the act of shooting and the act of all that alcohol quickly absorbed makes me naseated. I am tipsy with 2 glasses of wine. So last night I met a friend at Fig and Olive for dinner and wine. I knew I would have a glass, but last night we stayed for another to keep chatting. 2 glasses of Rioja style dry-ish white white. Not ridiculous pours either, I probably should state that.
Last night I ate bread, cheese, cucumber soup, olives, veggies, very mediteranean style. SIDENOTE: IF YOU'VE NEVER BEEN TO FIG AND OLIVE, I WOULD RECOMMEND IT. THE INGREDIENTS ARE VERY YUMMY ESPECIALLY IF YOU LIKE OLIVE OIL AND FRESH VEGGIES. I drank 2 glasses of water at the restaurant and a full 24 oz when I got back to the apartment. I also had a coconut water. This am I went to vinyasa/power yoga and sweat out a bunch of toxins. I then proceeded to drink another 16 oz bottle of water, down a 16 oz coffee and since then I have had 24 oz of water. I am hot and a bit sweaty and just ate a cookie (I do not eat cookies at lunchtime, ever). I want to go take a nap even though I easily slept 8 hours last night. I scarfed down my egg whites and oatmeal this am. I even ate dried mango to attempt to quash the sweets craving (FAIL!).
I am hungover.
I have determined, however, that my hangover term is really dehydration as I often feel this very same way Saturday afternoons post long runs. I added salt to my latest water bottle. I will have another coconut water. I am pretty healthy overall, my guess is that my salt levels are just too low (had cheese and turkey deli meats at lunch to salt up as well!!).
Thoughts? Ideas? Tricks? Tell me what YOU do to keep hydrated in this weather and especially after a glass of wine or two!!
Wednesday, August 4, 2010
hill workout #2
So yesterday was hill workout numero dos. I run with Team in Training on Tuesdays and Urban Athletics Thursdays. Most Saturdays I run with Team, although I do run on my own sometimes (or with Team in other cities!). Yesterdays workout was in CP and was hill repeats. I think we do 6 weeks of hill repeats. Fine by me. I need to get better at them and with my no complaining treaty holding hard, I have been actually secreting enjoying conquering each hill. I ran with the advanced group yesterday. Advanced isnt speed in Team, its how long you've been running and what your goals are. You can finish a marathon doing their beginner schedule, in fact, I did. However, if you have a time goal, like I do, you need to push yourself. And push myself I did.
We did a warm up jog from Bethesda to the top of 90th street. 1.29 miles if you must know. My watch is at home but I think it was 11 min. Wow am I getting fast ;). We then turned around and ran from 90th to 86th street and back 6 times. Yes 6. And yes, thats the hill, my archnemesis hill, aka the 3rd of the 3 bitches hill series on the west side, the top of which is where i almost always barf from the hot dog guy (and almost did last week). Thankfully there was no hot dog smell in the park today. each repeat was just under 0.5m so it was a decent 5m run last night.
I'm starting to doubt my goals. I think theyre too aggressive but that's what I wanted. A hard race season so that I could be super proud of what I've accomplished and how hard I've worked.
I also need more races. My 3m race PR is from 2008. My 4m PR shouldnt be better that it. My 5m PR is also biased. I've only ran 2 5-milers and it was hot as all hell. I also haven't run a 10k in forever. At least since last year, possibly longer. Actually might be March of 2009. My last half race was San Diego (doesnt count in my mind since I didnt race). The last half before that was the depressing NYC Half last summer where I just couldnt hack it. I'm hoping the Bronx does me well this year.
Thoughts on my goals?
We did a warm up jog from Bethesda to the top of 90th street. 1.29 miles if you must know. My watch is at home but I think it was 11 min. Wow am I getting fast ;). We then turned around and ran from 90th to 86th street and back 6 times. Yes 6. And yes, thats the hill, my archnemesis hill, aka the 3rd of the 3 bitches hill series on the west side, the top of which is where i almost always barf from the hot dog guy (and almost did last week). Thankfully there was no hot dog smell in the park today. each repeat was just under 0.5m so it was a decent 5m run last night.
I'm starting to doubt my goals. I think theyre too aggressive but that's what I wanted. A hard race season so that I could be super proud of what I've accomplished and how hard I've worked.
I also need more races. My 3m race PR is from 2008. My 4m PR shouldnt be better that it. My 5m PR is also biased. I've only ran 2 5-milers and it was hot as all hell. I also haven't run a 10k in forever. At least since last year, possibly longer. Actually might be March of 2009. My last half race was San Diego (doesnt count in my mind since I didnt race). The last half before that was the depressing NYC Half last summer where I just couldnt hack it. I'm hoping the Bronx does me well this year.
Thoughts on my goals?
Monday, August 2, 2010
quickie
I didn't wake up to workout this am. To be honest, I don't know why. I just didn't.
Instead I just went for a 3m run in the park. Technically it was 2.9m but there's my (roughtly) 30 min of cardio for the day. I still need 30 min of strength but I'll try yoga and stretching when I get home tonight. Tomorrow I hope to wake up for yoga for soul and then do team in training hills at night. Busy day. Wednesday is off and I intend to sleep in though!!!! (Sleep in until 8 am at least).
Thursday will be speedwork. Friday is weights in the am and yoga at night. Saturday is my long run. 13-14 miles. Gross. LOL. Then the shore. Sunday will be hip opener yoga and if I'm back in time, a short recovery run. We shall see.
The weather was amazing tonight. I easily ran a 9:30 pace. Easily. Oh, how I hope November 7th a 9:30 pace is 'easy'. Ha!
Instead I just went for a 3m run in the park. Technically it was 2.9m but there's my (roughtly) 30 min of cardio for the day. I still need 30 min of strength but I'll try yoga and stretching when I get home tonight. Tomorrow I hope to wake up for yoga for soul and then do team in training hills at night. Busy day. Wednesday is off and I intend to sleep in though!!!! (Sleep in until 8 am at least).
Thursday will be speedwork. Friday is weights in the am and yoga at night. Saturday is my long run. 13-14 miles. Gross. LOL. Then the shore. Sunday will be hip opener yoga and if I'm back in time, a short recovery run. We shall see.
The weather was amazing tonight. I easily ran a 9:30 pace. Easily. Oh, how I hope November 7th a 9:30 pace is 'easy'. Ha!
Sunday, August 1, 2010
Cincinnati- the city of seven hills??
We went to Cincinnati Friday night for a wedding weekend. Sorry if there are readers from Cinci, but its a pretty uneventful city as far as touristing goes. The wedding was perfectly nice and we had a great time, but we were bored during the day downtown.
I ran with TNT on Saturday am. It was preplanned and I was not, as I never am, looking forward to a long run. We arrived at about midnight and I wasnt asleep until about 1 am. I woke up at 6 and met the team at 645 am at the Montgomery Inn Boathouse in downtown along the river.
We ran 12.25miles which I was really really proud of. REALLY proud of. It is mega freaking hilly in Cinci! I had no idea! I assumed it would be flat because of Indiana I guess.
I ran with Coach Melanie who was awesome, we would be friends if we lived closer together. She was just cool. I ran with another girl who was a mentor and another girl who was also very nice. I really enjoyed my run and was really just proud. It was the hilliest long run I've been on in a while. To be honest, I was tired at the end based on all of the hills and the lack of sleep but I was glad I got the 12 m in.
I don't know if this link will work but this was the run I mapped
http://www.walkjogrun.net/routes/current_route.cfm?rid=3024B9F6-90C9-E707-CC1732575767E29D&success=1
according to walkjogrun the altitude ran up from 0ft to 800 ft. told you there were hills (thats hilly right??)
Time was about 2:15 which I was OK with considering we walked quite a bit at the end, we all didnt want to climb those hills. With that being said our pace was probably at least 10:30. I blew my ear out for the middle part of the run which sucked.
What I liked most about the run was not knowing where I was going, listening to completely new stories, having completely new scenery AND I loved that they had preplaced water stops on their out and backs. They all ran free! What a concept! Sometimes I feel so weighed down with my water pack/fuel belt etc. It was really cool.
I was back at the hotel by 1015 and showered etc and we 'explored' the city. Not a ton to see although we did explore the Underground Railroad museum which was upsetting but very interesting. I took a long nap before the wedding though! I have to admit my no coconut water, no food immediately after, def gave me a dehydration headache even with a mid pm gatorade break! I didnt drink barely at all at the wedding (2 glasses of wine) so I was feeling awesome Sunday (today). We actually caught an earlier flight (and were upgraded, don't ask, but always is helpful to be nice!!) and I made it to the gym for 20 min of recovery on the new elliptical machine and then 20 min of back/abs. Tomorrow I dont think I'll spin, I think I will just do elliptical/stairs. We shall see, Tuesday is more hills! Bring it!! I am feeling strong!
I ran with TNT on Saturday am. It was preplanned and I was not, as I never am, looking forward to a long run. We arrived at about midnight and I wasnt asleep until about 1 am. I woke up at 6 and met the team at 645 am at the Montgomery Inn Boathouse in downtown along the river.
We ran 12.25miles which I was really really proud of. REALLY proud of. It is mega freaking hilly in Cinci! I had no idea! I assumed it would be flat because of Indiana I guess.
I ran with Coach Melanie who was awesome, we would be friends if we lived closer together. She was just cool. I ran with another girl who was a mentor and another girl who was also very nice. I really enjoyed my run and was really just proud. It was the hilliest long run I've been on in a while. To be honest, I was tired at the end based on all of the hills and the lack of sleep but I was glad I got the 12 m in.
I don't know if this link will work but this was the run I mapped
http://www.walkjogrun.net/routes/current_route.cfm?rid=3024B9F6-90C9-E707-CC1732575767E29D&success=1
according to walkjogrun the altitude ran up from 0ft to 800 ft. told you there were hills (thats hilly right??)
Time was about 2:15 which I was OK with considering we walked quite a bit at the end, we all didnt want to climb those hills. With that being said our pace was probably at least 10:30. I blew my ear out for the middle part of the run which sucked.
What I liked most about the run was not knowing where I was going, listening to completely new stories, having completely new scenery AND I loved that they had preplaced water stops on their out and backs. They all ran free! What a concept! Sometimes I feel so weighed down with my water pack/fuel belt etc. It was really cool.
I was back at the hotel by 1015 and showered etc and we 'explored' the city. Not a ton to see although we did explore the Underground Railroad museum which was upsetting but very interesting. I took a long nap before the wedding though! I have to admit my no coconut water, no food immediately after, def gave me a dehydration headache even with a mid pm gatorade break! I didnt drink barely at all at the wedding (2 glasses of wine) so I was feeling awesome Sunday (today). We actually caught an earlier flight (and were upgraded, don't ask, but always is helpful to be nice!!) and I made it to the gym for 20 min of recovery on the new elliptical machine and then 20 min of back/abs. Tomorrow I dont think I'll spin, I think I will just do elliptical/stairs. We shall see, Tuesday is more hills! Bring it!! I am feeling strong!
Subscribe to:
Posts (Atom)