Friday, August 20, 2010
recovery
well Monday I felt exhausted. Tuesday I started coughing. Tuesday pm I went to the doc and I have a chest infection. Now, I don't think this was the problem Sunday, at all, really. BUT it still made me feel a bit better. I've been out of commission all week. I've been in bed, coughing, showering repeatedly, on meds etc. I'm feeling better today but a 30 min walk with errands knocks me out sooo we'll see. I copied some pics from the Bronx. Ha, I look like I'm dying!!!!
Monday, August 16, 2010
Race Report- Bronx HALF
Well folks I wish I had better news. I really do. Let’s start with the positive- I course PR’d by 4+ minutes with a finish time of 2:22:28 or a 10:52 pace. In Feb 2009, I ran the same course in 2:27:12. So yes, that’s a huge improvement. However, that day I stopped and had stomach issues so really most of that time differential is in that. My goal was really to beat my longstanding ½ marathon PR set in October 2008 at Grete’s Gallop, 2:20:18. So here’s what happened.
I woke up at 5 am on the dot, got ready, ate a roll with jelly and met TNT peeps to share a car (which was ridiculously overpriced by the way at $20 a head for 5 of us in a shitty minivan. SCAM! Regardless, I was there at 6:25 which is better than most people can say. D, from TNT was supposed to pace me, but didn’t catch up to me until m2 because of train issues. I was nervous but ran m1 with S from TNT who I met the first day. We went out a bit faster but I felt comfortable, m1 10:14. M2 there is a bit of an incline but I felt great, legs felt springy and happy 10:29. M3 still felt great, felt like I was getting into a groove, 9:58 which is obviously too fast. M4 we were on the moshulu pkwy uphill section, 10:37, it’s a tough hill. M5 had some downhill 10:21. M6 was partially uphill but all I could think was ‘wow I’m doing this, this is awesome’ 10:26. M7 we turned onto the grand concourse, I was mentally prepared (or so I thought) to hang on to this pace, I really was so excited to be on pace for a 2:13 half. It was at this point that really knew at that point I would be able to BREAK my PR. BUST THROUGH. KNOCK IT OUT OF THE PARK.
M8 was the 2nd half of the first out on the grand concourse 10:45 and I started feeling heavy. I ate a gel at the water stop. M9 was the turnaround part on the grand concourse, which starts with a hill. I needed a break bad at this point so I took a 90-120-second walk break figuring it would invigorate me. BAD IDEA. M9 was 11:25, which is so slow in comparison to what we’d been running. But with a huge walk break it’s not so bad. I was out of my groove at this point and started experiencing major swelling. I don’t know if I over salted or underwatered or what but my hands were bright red and swollen.
I couldn’t even make a fist!!! M10 which is the middle of the back on the concourse was a pathetic 12:40. I stopped and started a bunch. Drank water, felt my hands, blew out my ear- I was a MESS! M11 marked just a bit more on the concourse and then the turn off to the moshulu. I knew if I would run 10:30s back I would still break my PR, however, minimal the breakage. I took off knowing what I needed to do. I made it all the way to m12 and died. The time is deceiving because I didn’t run all of m11, 11:43. M12 I pushed, then walked, pushed, then stopped. I couldn’t get my body to buy in. I felt like I ran out of gas, 11:06. M13 was the most pathetic but also a sure sign I just didn’t have it in me, 11:31. Usually I can hack it but I just couldn’t this time around. The 0.1 was 58 seconds. I gave it all I had.
I was and still am very disappointed. While it was humid I shouldn’t have had those issues. In addition, please don’t tell me I went out too fast. My race plan was to stick to 10:15s and 10:30s and hike it up to 10 and 9:45 after the ‘back’ on the grand concourse. With the exception of m3 (which we made up in m4) I followed that until I died. Now, perhaps my race plan was flawed but at least now I know I can make it 8m at that pace!!
Honestly though, I was really upset. I didn't cry, but I was pissed and bummed. More so that I couldnt do it, even with such a strong start AND now that I have to tell people I didnt do as well as I had hoped.
I woke up at 5 am on the dot, got ready, ate a roll with jelly and met TNT peeps to share a car (which was ridiculously overpriced by the way at $20 a head for 5 of us in a shitty minivan. SCAM! Regardless, I was there at 6:25 which is better than most people can say. D, from TNT was supposed to pace me, but didn’t catch up to me until m2 because of train issues. I was nervous but ran m1 with S from TNT who I met the first day. We went out a bit faster but I felt comfortable, m1 10:14. M2 there is a bit of an incline but I felt great, legs felt springy and happy 10:29. M3 still felt great, felt like I was getting into a groove, 9:58 which is obviously too fast. M4 we were on the moshulu pkwy uphill section, 10:37, it’s a tough hill. M5 had some downhill 10:21. M6 was partially uphill but all I could think was ‘wow I’m doing this, this is awesome’ 10:26. M7 we turned onto the grand concourse, I was mentally prepared (or so I thought) to hang on to this pace, I really was so excited to be on pace for a 2:13 half. It was at this point that really knew at that point I would be able to BREAK my PR. BUST THROUGH. KNOCK IT OUT OF THE PARK.
M8 was the 2nd half of the first out on the grand concourse 10:45 and I started feeling heavy. I ate a gel at the water stop. M9 was the turnaround part on the grand concourse, which starts with a hill. I needed a break bad at this point so I took a 90-120-second walk break figuring it would invigorate me. BAD IDEA. M9 was 11:25, which is so slow in comparison to what we’d been running. But with a huge walk break it’s not so bad. I was out of my groove at this point and started experiencing major swelling. I don’t know if I over salted or underwatered or what but my hands were bright red and swollen.
I was and still am very disappointed. While it was humid I shouldn’t have had those issues. In addition, please don’t tell me I went out too fast. My race plan was to stick to 10:15s and 10:30s and hike it up to 10 and 9:45 after the ‘back’ on the grand concourse. With the exception of m3 (which we made up in m4) I followed that until I died. Now, perhaps my race plan was flawed but at least now I know I can make it 8m at that pace!!
Honestly though, I was really upset. I didn't cry, but I was pissed and bummed. More so that I couldnt do it, even with such a strong start AND now that I have to tell people I didnt do as well as I had hoped.
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.
Thursday, August 12, 2010
Hills and grade
Thought this was interesting:
HILLS GALORE!
I can't believe that 5th ave stretch is only a 2.1% average grade!
HILLS GALORE!
I can't believe that 5th ave stretch is only a 2.1% average grade!
Wednesday, August 11, 2010
TNT HIll workout #3
Last night we did hill repeats from Columbus Circle to W 67th street. All 0.31m. What hill is there you might be thinking.... well it's a series of mini hills but more importantly its the last 0.31m of the NYCM so I'm all for the mental prep if nothing else.
Last night was H to the UMID. Very much so. I am really over the soupy weather that has been NYC so far this training season. I really am longing for those fall beautiful days and just hope we'll be rewarded come November.
My repeats were deliciously consistent. Thats what I like to hear!!!
2:31, 2:35, 2:36, 2:36, 2:40
My warm up pace was also a delicious 10 min mile. When did warmup become 10 min mile?
Today is my off day. I love off days but I feel guilty during them. It's hard to think when I'm so busy that I deserve a day off. I started taking a new supplement. It's fast absorbing iron, vitamin C, B, B12. I dont think its mental (although its always psosible) but I have a ton of more energy 3 days into it. I've been sleeping well and 8 hours but I did 30 min weights, 30 min run Monday (and worked 12 hours) and then did yoga yesterday am and hills at night. Delicious! I am a believer!
I really still want to lose a few lbs. I have forgotten to concentrate on that. It's tough as you know since I am always starving and crave sweets- the craving sweets is mainly when I'm hungry and havent realized it yet, but c'est la vie. I vow to be better this month!
87 days :)
Last night was H to the UMID. Very much so. I am really over the soupy weather that has been NYC so far this training season. I really am longing for those fall beautiful days and just hope we'll be rewarded come November.
My repeats were deliciously consistent. Thats what I like to hear!!!
2:31, 2:35, 2:36, 2:36, 2:40
My warm up pace was also a delicious 10 min mile. When did warmup become 10 min mile?
Today is my off day. I love off days but I feel guilty during them. It's hard to think when I'm so busy that I deserve a day off. I started taking a new supplement. It's fast absorbing iron, vitamin C, B, B12. I dont think its mental (although its always psosible) but I have a ton of more energy 3 days into it. I've been sleeping well and 8 hours but I did 30 min weights, 30 min run Monday (and worked 12 hours) and then did yoga yesterday am and hills at night. Delicious! I am a believer!
I really still want to lose a few lbs. I have forgotten to concentrate on that. It's tough as you know since I am always starving and crave sweets- the craving sweets is mainly when I'm hungry and havent realized it yet, but c'est la vie. I vow to be better this month!
87 days :)
Monday, August 9, 2010
monday night and tuesday am
Part I: monday night workout
I went for a quick run in the park tonight. I find it to be easy to do 30 min in the am and a nice release/break to run 30 min at night. I'm blessed that its that easy for me. The park backs up into our building so the lower loop is at my fingertips. From my office to the park and one lower loop and back is about 3 miles give or take. Its perfect for a 30 min run. I need to start remembering my watch though because looking at the park o meter is really not that great of a watch when running sucha short distance!! oh well though. tonight isnt supposed to be about speed- just about loosening up the legs.
tonight my achilles and calves felt tight. I've been good about wearing flats most of the time even at work but I dont know what it is. I need more stretching/icing I suppose.
Overall an easy run. 30 min nothing to write home about. Another checked box in a seemingly never ending mess of columns and rows of boxes representing all the workouts between here and November 7th!!
Part II: tuesday am workout
I went for a quick run in the park tonight. I find it to be easy to do 30 min in the am and a nice release/break to run 30 min at night. I'm blessed that its that easy for me. The park backs up into our building so the lower loop is at my fingertips. From my office to the park and one lower loop and back is about 3 miles give or take. Its perfect for a 30 min run. I need to start remembering my watch though because looking at the park o meter is really not that great of a watch when running sucha short distance!! oh well though. tonight isnt supposed to be about speed- just about loosening up the legs.
tonight my achilles and calves felt tight. I've been good about wearing flats most of the time even at work but I dont know what it is. I need more stretching/icing I suppose.
Overall an easy run. 30 min nothing to write home about. Another checked box in a seemingly never ending mess of columns and rows of boxes representing all the workouts between here and November 7th!!
Part II: tuesday am workout
i love yoga. a lot. my mom is now a certified yogi. it's something i might consider doing in the future. i can now do tripod. it's a recent thing. but BOY am I excited!!!
TRIPOD POSE (not me)
i don't know how i just went up sometime last week but i did. I think its more core strength than anhything else. OH! And I love the teacher at equinox. She's great. "push down to lift up" I can still hear her, and she's right!! It works! So anyway- this am I woke up at 7 to get to a 730 yoga class. It ends at 8:30 and I can be walking out of Equinox, coffee in hand by 8:50. Pretty nifty eh? I am sitting at my desk by 9:15 if the subway cooperates. Could be worse!
Tonight: Urban.
Soul free
This weekends run was not my best. I didn't have my heart and soul in it. It was perfect weather but I was tired, both physically and emotionally. I felt drained, and rushed, and just tired. Every step felt like my legs were being sucked into the ground just a bit.
Overall it was hard.
I managed to run 11.25miles which isnt horrendous, it just isnt the 14-16miles that is on the advanced TNT schedule and the 11.25 miles isnt what all my blogger and real life friends are doing. So I was disapointed. Looking fwd this weekend is the Bronx half and the weekend after I am going to Florida so it's VERY unlikely I run any distance there. It will be a weekend off. Yes, I am allowed to have those! Promise!
Seeing as it was Summer Streets we ran down Park Ave, over the Brooklyn Bridge, back up the Manhattan Bridge and then back up Summer streets to 66th street (I just couldnt get the energy to run up the little hill on park to 72nd street) and then back to 23rd. 11.25m. Sigh.
General comments in no order because I'm not in the mood:
-the brooklyn bridge is really quite steep and long
-cement seems to drag all energy out of my legs
-i hate upset stomachs
-i almost twisted my ankle in a pot hill on park ave
- i like summer streets
-while stopping for pictures is cool it definitely messes up my running flow
- i felt strong on the hills, stronger than i woudlve in the past
-crank gels are good, i really like them (www.cranksports.com)
The average pace was 11ish so that wasnt too terrible although given the weather I really feel like I shouldve been pushing 10:30s. That was the time to do it. It was perfect weather, perfect streets, perfect eveyrthing, but I did not have the perfect run.
I rushed when I got home because I had to catch a train and go visit a sick friend. Saturday was a long day. I left work early Friday and went home to lounge/nap at 4 pm. I went to sleep around 10:30/11 and woke up at 5:45. So decent sleep. Saturday night I went to sleep at 9 (yes, 9) and slept through 745 am on Sunday. nice. Last night I slept 9.5 hours. Why am I so tired?
This week:
today: 30 min weight, 30 min run scheduled for tonight
tomorrow: 60 min vinyasa yoga in the am, hills in the pm
wednesday: tbd, workout of some sort
thursday: tbd may be babysitting in which case the run will have to be skipped and i will have to do it solo in the am
friday: weights and yoga
saturday: off day? say it isnt so!?
sunday: bronx half
Overall it was hard.
I managed to run 11.25miles which isnt horrendous, it just isnt the 14-16miles that is on the advanced TNT schedule and the 11.25 miles isnt what all my blogger and real life friends are doing. So I was disapointed. Looking fwd this weekend is the Bronx half and the weekend after I am going to Florida so it's VERY unlikely I run any distance there. It will be a weekend off. Yes, I am allowed to have those! Promise!
Seeing as it was Summer Streets we ran down Park Ave, over the Brooklyn Bridge, back up the Manhattan Bridge and then back up Summer streets to 66th street (I just couldnt get the energy to run up the little hill on park to 72nd street) and then back to 23rd. 11.25m. Sigh.
General comments in no order because I'm not in the mood:
-the brooklyn bridge is really quite steep and long
-cement seems to drag all energy out of my legs
-i hate upset stomachs
-i almost twisted my ankle in a pot hill on park ave
- i like summer streets
-while stopping for pictures is cool it definitely messes up my running flow
- i felt strong on the hills, stronger than i woudlve in the past
-crank gels are good, i really like them (www.cranksports.com)
The average pace was 11ish so that wasnt too terrible although given the weather I really feel like I shouldve been pushing 10:30s. That was the time to do it. It was perfect weather, perfect streets, perfect eveyrthing, but I did not have the perfect run.
I rushed when I got home because I had to catch a train and go visit a sick friend. Saturday was a long day. I left work early Friday and went home to lounge/nap at 4 pm. I went to sleep around 10:30/11 and woke up at 5:45. So decent sleep. Saturday night I went to sleep at 9 (yes, 9) and slept through 745 am on Sunday. nice. Last night I slept 9.5 hours. Why am I so tired?
This week:
today: 30 min weight, 30 min run scheduled for tonight
tomorrow: 60 min vinyasa yoga in the am, hills in the pm
wednesday: tbd, workout of some sort
thursday: tbd may be babysitting in which case the run will have to be skipped and i will have to do it solo in the am
friday: weights and yoga
saturday: off day? say it isnt so!?
sunday: bronx half
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