0.86m warmup in 8:37. Amazing how I can run this speed comfortably even in humidity when I'm with this group. I'm starting to really like Urban.
I ran back to the 400's starting point at about the same pace: 2.15
Then we ran 4 400's. hard, just under all out. I started out too fast but ended too weak. I felt it in my lungs more than anything else. But I will not judge myself.
400's:
1:27 (5:48 pace)
1:34 (6:16 pace)
1:36 (6:24 pace)
1:40 (6:40 pace)
I was supposed to run them at 1:50 (7:20 pace) so obviously I have improved even from when I started Urban). I couldve held out and run the last one faster by about 5 seconds but I almost got run over by a biker (surprise surprise) so I took a few extra steps to the side and it broke my stride a bit. It's OK though I am fine with it. I need to be more consistent but that will come. The first one I always struggle with because I have no idea how fast that feels like.I'm still too new to know what each pace feels like. I always struggle there.
I really like Jerry and Danny. I feel as if theyve taken to me a bit. Want me to be better. Danny says I have soul and heart and I leave it on the course. I do a lot of the time. I try to at least. I'm sick of being half there. I want to be there or leave it on the course. Not being exhausted after is not trying hard enough in my mind.
I posted a sort of sappy "I need motivation" status on FB and got a lot of motivation back from friends. This was the one (from my old college roommate) which spoke the most to my heart: "You are an inspiration. I don't know how you do it. I can't run around the block and yet here you go, yet again, chasing after personal bests long after the initial praises for your marathoning have waned. You continue to better yourself and the lives of other people through your fundraising. It's really quite amazing. I'm so proud of you my friend. "
On that note. let's run our long runs and be badass ladies!
Showing posts with label Urban Athletics. Show all posts
Showing posts with label Urban Athletics. Show all posts
Friday, September 3, 2010
Friday, August 13, 2010
Last nights workout and the wkd plan.
Last nights workout was meant to be v02 max. Of course Wednesday I had a nice glass of Lamborn Zin. And by glass I mean hefty pour which is really 2 glasses. C'est la vie. That wine rocks. We are sad they're sold out and we only bought half a case (and counting!!!).
We did a warm up from the store to the baseball fields and around. Approx 1.7m for me since I cut through to pee at the maintenance bldg. Approx 16 min too so my warmups are ironically faster than my 10k pace. Now, I should preface it by saying my real race paces are long overdue for some racing updates. I haven't raced since last years NYC half where I cried and didnt run for a week after (chk the entry out. I can't even link it- bad karma) My 1000s splits were supposed to be at 4:50 pace. Uhm yeah
repeat #1: 5:09
repeat #2: 4:43 (this one was HARD)
repeat #3: 4:51 (took a 10 second walk break, couldnt catch my breathe)
repeat #4: 5:10 (felt like my lungs were not expanding past 35% capacity, felt like i had swine flu all over again)
Appanrely dehydration can manifest itself in tight chest when you're running hard. Uhm yeah. That would be yesterday for sure. Oh well. I will focus on the 4:43 and 4:50 and the fact that I did the 4th round even when I didnt want to.
the cool down was 0.7m and took just under 6:20. 9:10 pace. REALLY JEN? You can't push 9:10 pace in a 4m race but you can after a V02 workout? Obviously there is a huge disconnect between what I think is effort and what my effort really is.
I then went to the store and bought these:
A-freaking-mazing. I didn't even want to take them off when I got home. How am I only discovering these now? My shin splints today are 100% gone. How is that even possible?
I went to the gym this am and did 35 min of weights- arms and abs. I must say my arms are coming around nicely. My stomach- meh. I need more work. I need more non crunch ab workouts. If you have some, please comment away!!!! (I can't do crunches bc since my spine is fused they just arent effective-promise!)
I am NERVOUS for Sunday. NERVOUS. I think I should be able to run around a 10 min pace. My last half which was last year was a shitty 2:26:08 or 11:09 pace. I mean, really? That's my marathon post-bronchitis pace. I know it was really hot that day, but still. My last Bronx half (also a crap race) was 2:27:12, 11:20 pace. I don't have much to beat huh?
My 1/2 marathon PR was my very first, Gretes Gallop. It was a great race. 2:20:18 and a 10:42 pace.
My real goal guys? 2:15 this weekend. 10:20 pace. I hope I can push it.
We did a warm up from the store to the baseball fields and around. Approx 1.7m for me since I cut through to pee at the maintenance bldg. Approx 16 min too so my warmups are ironically faster than my 10k pace. Now, I should preface it by saying my real race paces are long overdue for some racing updates. I haven't raced since last years NYC half where I cried and didnt run for a week after (chk the entry out. I can't even link it- bad karma) My 1000s splits were supposed to be at 4:50 pace. Uhm yeah
repeat #1: 5:09
repeat #2: 4:43 (this one was HARD)
repeat #3: 4:51 (took a 10 second walk break, couldnt catch my breathe)
repeat #4: 5:10 (felt like my lungs were not expanding past 35% capacity, felt like i had swine flu all over again)
Appanrely dehydration can manifest itself in tight chest when you're running hard. Uhm yeah. That would be yesterday for sure. Oh well. I will focus on the 4:43 and 4:50 and the fact that I did the 4th round even when I didnt want to.
the cool down was 0.7m and took just under 6:20. 9:10 pace. REALLY JEN? You can't push 9:10 pace in a 4m race but you can after a V02 workout? Obviously there is a huge disconnect between what I think is effort and what my effort really is.
I then went to the store and bought these:
A-freaking-mazing. I didn't even want to take them off when I got home. How am I only discovering these now? My shin splints today are 100% gone. How is that even possible?
I went to the gym this am and did 35 min of weights- arms and abs. I must say my arms are coming around nicely. My stomach- meh. I need more work. I need more non crunch ab workouts. If you have some, please comment away!!!! (I can't do crunches bc since my spine is fused they just arent effective-promise!)
I am NERVOUS for Sunday. NERVOUS. I think I should be able to run around a 10 min pace. My last half which was last year was a shitty 2:26:08 or 11:09 pace. I mean, really? That's my marathon post-bronchitis pace. I know it was really hot that day, but still. My last Bronx half (also a crap race) was 2:27:12, 11:20 pace. I don't have much to beat huh?
My 1/2 marathon PR was my very first, Gretes Gallop. It was a great race. 2:20:18 and a 10:42 pace.
My real goal guys? 2:15 this weekend. 10:20 pace. I hope I can push it.
Friday, August 6, 2010
Thursdays run
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?
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, July 23, 2010
Urbans Thursday Class
What we did last night was horrendous. I was hoping for not tempo and what I got instead was a 5k sprint pace run with breaks. Basically we ran a 10 min warmup (at 9:30 pace) and then did a weird variety of 100's (200, 600m then 400m then 200m etc etc in no particular pattern). We took breaks after each effort (again which was sprinting) and at the end we had out '5k pace'.
I ran 24:12 which I was happy with because I also had to walk at one point because I was so naseous and by naseated I mean the vomit was almost in my throat. Gross? 100%!!! I came up the seond of the three bitches (the nickname of the 3 hills on the west side according to Coach Rob- and last night they sure were) which ends at the Reservoir and hit a vendor guy... well not hit but you know, caught up with.
And I smelt hot dogs. WOW. I love hot dogs but HOW GROSS when you're coming off of 2m of sprints. I can't even explain how gross I felt and how close I came to barfing.
All in all I am happy that I ran well. I think I def couldve been faster but c'est la vie. Next time!!!
Today I even made it to the gym for arms and abs and tomorrow even though the heat index is 105 I will be in the park running laps w the team. 9-10m is planned. How gross does that sound? Just to reflect... last year this weekend I ran just under 12m out in East Hampton. Last summer weas no where near as hot as this one has been. I would like to be a beach bum this summer!!!
I ran 24:12 which I was happy with because I also had to walk at one point because I was so naseous and by naseated I mean the vomit was almost in my throat. Gross? 100%!!! I came up the seond of the three bitches (the nickname of the 3 hills on the west side according to Coach Rob- and last night they sure were) which ends at the Reservoir and hit a vendor guy... well not hit but you know, caught up with.
And I smelt hot dogs. WOW. I love hot dogs but HOW GROSS when you're coming off of 2m of sprints. I can't even explain how gross I felt and how close I came to barfing.
All in all I am happy that I ran well. I think I def couldve been faster but c'est la vie. Next time!!!
Today I even made it to the gym for arms and abs and tomorrow even though the heat index is 105 I will be in the park running laps w the team. 9-10m is planned. How gross does that sound? Just to reflect... last year this weekend I ran just under 12m out in East Hampton. Last summer weas no where near as hot as this one has been. I would like to be a beach bum this summer!!!
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