The day before is really important to a long run. Fo rme at least. Friday night I was up until 1 am packing since I move Oct 1 and can't really do anything during the week between work and working out. Saturday I went to ivengar yoga (read: easy) and then my mom came. We went up to the new apt to measure some stuff and then drove down for brunch and then did some apt errands (brita, curtains etc). Basically the point of me telling you all this is that I was on my feet all day, didnt hydrate enough, didnt eat too much, and didnt know where my running junk was until 10 pm when I went to get ready before going to bed.
Sunday am I got a roll w jam which I ate in the cab on the way uptown. I'm over the subway. Stresses me out. I got to the park at 6:45 and the course marshals were yelling at us that we were late. YAWN. I'm not interested in being stressed out when the race hasnt started yet! The corrals were all closed and I was legit one of the last to start. TOuche. I dont care!
I followed the plan OK until my blister (I've packed all my running socks!!!) developed and always killed me. I would post the picture but I think you'll pass out, like, honestly. I've worn cotton socks before but OBVIOUSLY this was a terrible idea.
I really wanted to follow my race plan so off I went but I had GI distress and stopped for about 4 min at the 81st street real park bathroom because the portapotty lines were soooo long (like usual). One thing to note: the gatorade on the course was not mixed well, it was too strong which also leads to GI distress.
Lap 1 of the park was pretty good:
m1-11:10
m2-11:08
m3-10:52
m4-10:54
m5-11:40
m6-10:49
the 11:40 was me trying to slow down from running 2m a little too fast and then m6 was me being like, ugh i suck at pacing.
Lap 2 here we come... I was happy and ready t opick it up. I felt GOOD. I ran into some TNT girls and started up harlem hill. They were apparently running 12min pace which I didnt realize. OOPS. m8-10 is the west side, the 3 bitches (the hills) and then up to almost tavern on the green. i rocked it!!!! 10:35 and 10:02!!!! M 10 wa sme trying to slow down because I had been giong a bit too fast... m11 i always stuggle in that part of the park, I am unsure why!!!
m7-13:36- harlem hill, ran with the tnt girls who were running really slow, needed to be on my own!!!
m8-10:35
m9-10:02
m10-11:05
m11-10:40
m12-10:44
LAP 3:
m13-11:59 harlem hill with mike, not too bad considering i walked a bit... stupid ear!!!
m14-11:46 (stupid rolling hills)weird guy screwed up my splits
m15-11:48- walked the water breaks and couldnt get into a groove
m16-10:35- lower part of the loop trying to get back in the groove
m17-12:31- cat hill killed me, walked a teeny bit
m18-10:17 (fastest and flatest mile of the course)
very inconsistent on the 3rd lap. I ran into Coach Mike and I was quit eobviously hitting my hydration issue. Or rather, it was hitting me. I had my swollen fingers again (not quite as bad as the Bronx) and was all goosebumpy. The temp was only about 68 at that point but it was starting to get sunny. I had sunscreen on, which I'm wondering if that adds to the distress, like maybe I can't sweat as I need to?
Coming off of Harlem Hill this man starts talking to me. SInce I was running by myself I sparked many a convo with people because I was bored etc. He turned out to be uber creepy! After telling me he was a pilot for a wealthy famil ybased in Paris (why this would impress me is beyond me) he asked me (verbatim) "so how did you get such a hot bod" Now people. I am not that gross, this I know. However, we are in a race with a bunch of runners, many of whom (read: most) have 'hotter' bods. I responded (no judgement!!) by saying "I don't eat cupcakes" Anyway I tried to lose him on the 3 bitches and somehow managed to. But UGH!!!! Gross!
In a nutshell I had a good race. I shouldnt paid attention and kept up the pace the 3x around but was being 'good' about hydration etc. I shouldve just stuck with it and had the excellent race I wanted. Overall I know I coudlve kept it up but didnt because I wasnt in the mood. HA! I ran 10:35 and 10:17 in the last 2/3 miles. Cat Hill and I have never been friends so I accepted defeat on that one!
I don't think my 4:40 marathon goal is plausible, however, I am goign to keep pushing until taper and see what happens. If you dont give yourself a chance, then you definitely won't get there!
Here's to a great week!!! Week 13 of training for me!
Sunday, September 19, 2010
Friday, September 17, 2010
Yassos Round II
So last night I did my second set of Yassos. I skipped Urban because of the rain and thunder disaster! I would have been out after the bad part of the storm but there have been 3 deaths in central park this year (see here) so I am a scaredy cat and thought it best to stay inside. I actually found out the workout they did and wished I had gone, I like that workout. (Varying lenghts)
Instead I did yassos Round II. My round I was on 9/8 so it's about a week ago that I did them last. I added one yasso repeat this time (per how you're supposed to) and it was WAY easier than it was last time I did yassos thats for sure. Sometimes I wonder how much is mental and how much is physical. I am OK mentally this week. A little tired but ready to just focus on the schedule and go. No more over analyzing.
This am I did arms and abs. I really like my arms. My triceps still need work but otherwise I am happy. I am up inthe air about doing a short run tonight. I'm kinda tired. I am doing yoga tomorrow for sure and then running a bunch of errands. Sunday is the tune up. I need a race plan!!!
Where are you mentally right now? Are you ready for your event? Getting tired?
Instead I did yassos Round II. My round I was on 9/8 so it's about a week ago that I did them last. I added one yasso repeat this time (per how you're supposed to) and it was WAY easier than it was last time I did yassos thats for sure. Sometimes I wonder how much is mental and how much is physical. I am OK mentally this week. A little tired but ready to just focus on the schedule and go. No more over analyzing.
This am I did arms and abs. I really like my arms. My triceps still need work but otherwise I am happy. I am up inthe air about doing a short run tonight. I'm kinda tired. I am doing yoga tomorrow for sure and then running a bunch of errands. Sunday is the tune up. I need a race plan!!!
Where are you mentally right now? Are you ready for your event? Getting tired?
Wednesday, September 15, 2010
Hydration and last nights run.
Last night we ran lower loop repeats. The air was deliciously cool and not dense. Do I hear fall making a sly entrance????
The workout was meant to be as follows:
1st loop: Run your normal easy, long run pace.
2nd loop: Run about 15-20 seconds faster than the first loop.
3rd loop: Run 10-15 seconds faster than your 2nd loop (or 25-35 faster than the first).
I didn't quite accomplish this in the 2nd loop but made it up in the last loop. I decided I was running 10-15 seconds faster by mile forget 'by loop'.
My times:
1-18:01 (10:35 pace)
2-17:54 (10:32 pace)
3-17:00 (10 pace)
I was happy with those. I mean 10:35 isnt my long run pace but I'm trying to make it be. It's just not an easy pace for me. I definitely need more practice because obviously I can run at it. 5m isnt long by any stretch but its certainly not a sprint. The park was crowded. YOu know its marathon season.
This blog came up in another friends blog click here
So here's what I take from it. People judge the slower runners with fuel belts, and some people are lucky enough that their body mechanics are so stable they arent hydrating maniacs like yours truly. I hydrate. quite a bit actually. I always run with water. Read: always. I happen to fuel 1x an hour for the most part. mostly with gels for convinience but sometimes with bars, bananas, oranges, etc. I am hypoglycemic and need the extra hydration/food to not feel super light headed. I need to eat pizza before a long run. Always. I can't eat peanut butter before runs or I feel sick. It's just how it goes. If I tried to run 10m with no fuel I wouldnt make it.
I get annoyed that people judge. Leave the slower peeps alone. Sometimes when I’m at the 5k race it’s really a run within a run and I’ve run 5m there and will run say 5 miles home. Can I have water for a half marathon? Sometimes I wear a fuel belt because I need to carry a bunch of crap with me and figure, hell, throw on the water. I have def felt judged at a shorter race that I’m fitting in.
I guess my point is, don’t judge. I always used to be annoyed by people flying past me on the trails, now I think, whatever this is my recovery run, maybe it’s their tempo. While I agree it’s an interesting debate, I’m cool with it until the judging begins
The workout was meant to be as follows:
1st loop: Run your normal easy, long run pace.
2nd loop: Run about 15-20 seconds faster than the first loop.
3rd loop: Run 10-15 seconds faster than your 2nd loop (or 25-35 faster than the first).
I didn't quite accomplish this in the 2nd loop but made it up in the last loop. I decided I was running 10-15 seconds faster by mile forget 'by loop'.
My times:
1-18:01 (10:35 pace)
2-17:54 (10:32 pace)
3-17:00 (10 pace)
I was happy with those. I mean 10:35 isnt my long run pace but I'm trying to make it be. It's just not an easy pace for me. I definitely need more practice because obviously I can run at it. 5m isnt long by any stretch but its certainly not a sprint. The park was crowded. YOu know its marathon season.
This blog came up in another friends blog click here
So here's what I take from it. People judge the slower runners with fuel belts, and some people are lucky enough that their body mechanics are so stable they arent hydrating maniacs like yours truly. I hydrate. quite a bit actually. I always run with water. Read: always. I happen to fuel 1x an hour for the most part. mostly with gels for convinience but sometimes with bars, bananas, oranges, etc. I am hypoglycemic and need the extra hydration/food to not feel super light headed. I need to eat pizza before a long run. Always. I can't eat peanut butter before runs or I feel sick. It's just how it goes. If I tried to run 10m with no fuel I wouldnt make it.
I get annoyed that people judge. Leave the slower peeps alone. Sometimes when I’m at the 5k race it’s really a run within a run and I’ve run 5m there and will run say 5 miles home. Can I have water for a half marathon? Sometimes I wear a fuel belt because I need to carry a bunch of crap with me and figure, hell, throw on the water. I have def felt judged at a shorter race that I’m fitting in.
I guess my point is, don’t judge. I always used to be annoyed by people flying past me on the trails, now I think, whatever this is my recovery run, maybe it’s their tempo. While I agree it’s an interesting debate, I’m cool with it until the judging begins
Monday, September 13, 2010
Vegas Recap, Minnetonka showdown
We went to Vegas this weekend (Thurs-Sun) to celebrate my good friends 30th birthday. We stayed at the Aria which, to be honest, wasnt that great. I am a huge Vegas fan. It's great for eating, pool lounging, gambling, partying etc. I have stayed at Hard Rock, the Wynn, MGM and the Venetian. All are better than the Aria. It's too high-tech (curtains can only be closed with a switch) and the custover service is lacking. I won't return there for sure. We arrived late Thursday and Friday am I was up way too early and decided to head down to CVS for a snack and then to the gym after paying my $30 gym fee. I ran my 12m run on the treadmill at the Aria and it wasnt too too bad. I watched a terrible USA made for TV movie with Brooke Shields. Very entertaining. Ha! The run itself was uneventful. Long, tiring, mentally boring and I was tired and dehydrated and hadnt eaten dinner, a proper breakfast etc. But c'est la vie. I have the splits somewhere but my blackberry is acting up. I ran between 10:40 and 11:20 depending. It's amazing how different the two speeds feel. I'm trying to get up to running 18m at the 10:30 pace but obviously I needed to work on this earlier on in the season.
Saturday I woke up hungover-ish and made it to the gym for some recovery and some weights. This am I just did 35 min of weights in the Marriott at Minnetonka gym. Laughable at best, but hey at least it was a gym!!!
Last Wednesday I got a massage and it was tough, my hammy/inner thigh has been really tight/unhappy/painful. I dont know how it got this way HOWEVER I finally think its starting to feel better. Today it felt like it 'gave' when I was stretching it. So that's great.
This week on tap:
Tuesday- yoga in the am, running at night (a loop maybe?)
Wednesday- off
Thursday- running with Urban
Friday- weights, recovery 4-6m run
Saturday- yoga and weights
Sunday- 18miler
Saturday I woke up hungover-ish and made it to the gym for some recovery and some weights. This am I just did 35 min of weights in the Marriott at Minnetonka gym. Laughable at best, but hey at least it was a gym!!!
Last Wednesday I got a massage and it was tough, my hammy/inner thigh has been really tight/unhappy/painful. I dont know how it got this way HOWEVER I finally think its starting to feel better. Today it felt like it 'gave' when I was stretching it. So that's great.
This week on tap:
Tuesday- yoga in the am, running at night (a loop maybe?)
Wednesday- off
Thursday- running with Urban
Friday- weights, recovery 4-6m run
Saturday- yoga and weights
Sunday- 18miler
Wednesday, September 8, 2010
Yassos Round I
So I've never officially done Yassos but I've read a lot about them and decided to try them as an addition to my workouts if I ever have an 'off' day in terms of not being able to make practice. This week my schedule is a shit show. I am going to Vegas with some girl friends leaving at 6 pm tomorrow so I'll have to leave the office at 3:45 and won't be in on Friday. I have massive amounts of work plus so much extra with the working out, running and the move (and breaking my lease etc). SO MUCH GOING ON.
Anyway. So last night was a 5-k 'race' with TNT. I bombed. 31:00 was my time but that included a bunch of walking. Way to hold the pace Jen. I think I was running 8:30 pace. WHY can't I hold on. I know it was hot, but still! Frustrating.
So yes, this am I decided Yassos were the way to go. Just 4- how hard can it be??? Here is how you do a YASSO 800 workout
I warmed up for 7 min (my tolerance for treadmill warmups is measly) and then did the following:
Yasso 1- 7.1mph, 8:30 pace, 4:15 goal marathon time (WHOOPS)
Yasso 2- 6.7mph, 8:57 pace, 4:28 goal marathon time (alright alright!!)
Yasso 3- 6.7mph, 8:57 pace, 4:28 goal marathon time (alright alright!!)
Yasso 4- 6.7mph, 8:57 pace, 4:28 goal marathon time (alright alright!!)
I made it through all 4 repeats. I suck at math in the am apparently because after I finished the first round and was like 'wow this is goign to be hard' I realized why that was.
Total time was 30:54 which means each break was less than 3 minutes which is too short!!! UGH. Ok something to watch for next time. Oh well. I was running out of time anyway and didnt want to be late to work.
Tomorrow is an off day for me because I have an 8 am meeting and 6 pm flight, it literally doesnt fit!! Friday I intend to run 12 miles on the treadmill and then do abs. Saturday I migth take off, we shall see. Sunday I intend to run 4-5m and Monday as well :) I will be in Minnetonka Monday. Holy travel!
Good luck to all of you on your long runs this weekend!
Anyway. So last night was a 5-k 'race' with TNT. I bombed. 31:00 was my time but that included a bunch of walking. Way to hold the pace Jen. I think I was running 8:30 pace. WHY can't I hold on. I know it was hot, but still! Frustrating.
So yes, this am I decided Yassos were the way to go. Just 4- how hard can it be??? Here is how you do a YASSO 800 workout
I warmed up for 7 min (my tolerance for treadmill warmups is measly) and then did the following:
Yasso 1- 7.1mph, 8:30 pace, 4:15 goal marathon time (WHOOPS)
Yasso 2- 6.7mph, 8:57 pace, 4:28 goal marathon time (alright alright!!)
Yasso 3- 6.7mph, 8:57 pace, 4:28 goal marathon time (alright alright!!)
Yasso 4- 6.7mph, 8:57 pace, 4:28 goal marathon time (alright alright!!)
I made it through all 4 repeats. I suck at math in the am apparently because after I finished the first round and was like 'wow this is goign to be hard' I realized why that was.
Total time was 30:54 which means each break was less than 3 minutes which is too short!!! UGH. Ok something to watch for next time. Oh well. I was running out of time anyway and didnt want to be late to work.
Tomorrow is an off day for me because I have an 8 am meeting and 6 pm flight, it literally doesnt fit!! Friday I intend to run 12 miles on the treadmill and then do abs. Saturday I migth take off, we shall see. Sunday I intend to run 4-5m and Monday as well :) I will be in Minnetonka Monday. Holy travel!
Good luck to all of you on your long runs this weekend!
Tuesday, September 7, 2010
18-miler, first, but not last of the season
Friday was my scheduled 18-miler.
It was supposed to rain and be icky and be terrible and with Earl on the way I didn't know what to expect. I am not a girl that deals with change or is very flexible. So.... I resigned myself to a treadmill run. To be honest, i do think it helps with mental fitness, it's pretty terrible.
I got to work early Friday and plowed through massive amounts of work before departing at 2:30. I was on the treadmill and ready to start at 3:20. Yes, I moved pretty slowly to get to Equinox.
I had my gels, my huge water, my gatorage and my phone. On the treadmill I went. I broke the run into 3 6-mile segments. The first was tough in terms of getting into a groove, I felt like I was bored and dying to just fall into it. The second half I wanted to run 10:30 pace. That's my goal for the NYCM I think. I just don't think I'll be able to do better, however, i will not set my full goals until closer to the event. We're not done yet, right?!!?
1st 6-miles: 69:44, like I said, just trying to get through it
2nd 6-miles: 63:30, struggled in the last mile to hold the pace, was bored
3rd 6-miles: 66:05, was just happy to be finished.
Conclusion: treadmill runs are awful. Theyre really boring and there was nothing on tv! I usually switch treadmills but this time I just reset every 6-miles. It was interesting to me how many people gravitate to the same treadmills! I guess because the gym was relatively empty you could really gather perspective on the treadmills that were more often used. The good thing about treadmill running is that i drink more and feel less awful at the end. I even stretched my poor legs right after and showered at the gym to put on my compression socks. For whatever reason it was super uncomf to run in them.
I went to bed after visiting Eataly (which had awesome pizza and dessert) and passed out rather early. I woke up extra early Saturday (630ish) and headed home to pack for our trip. We had a great weekend but I forgot my shorts so didnt get in any running. My back has been TERRIBLE lately. Ever since I was sick I've been in uber pain. Very sucky.
Today I worked out at Equinox this am. My yoga teacher Jennifer wasnt in this am so I did weights instead, why waste being late to work on a new teacher (ironically I was late anyway!!). My workout was the following all with12.5 lbs weights in each hand:
(2 sets each)
1 arm chest pull on bench
regular squats w weights on shoulders
chest press
skull crushers
bended back rows
1 armed weight above head lunge
side to side jumps
woodchopper w 4 kg ball w squat
sump squat w pull up
bent over row
tricep dips
mountain climbers (30 each time)
weight ball roll down and up
side plank with raise
plank
I was exhausted! Tonight is Test #2 with TNT. I am doing the beginner course again for time constraint purposes but hope to beat my 9:50 pace from late July. I am not very hopeful but we shall see.
Tonigth I need to pack up my valuables from the apt as its goign to be shown when I'm not there (for ease , because really people, when am I ever home?)
It was supposed to rain and be icky and be terrible and with Earl on the way I didn't know what to expect. I am not a girl that deals with change or is very flexible. So.... I resigned myself to a treadmill run. To be honest, i do think it helps with mental fitness, it's pretty terrible.
I got to work early Friday and plowed through massive amounts of work before departing at 2:30. I was on the treadmill and ready to start at 3:20. Yes, I moved pretty slowly to get to Equinox.
I had my gels, my huge water, my gatorage and my phone. On the treadmill I went. I broke the run into 3 6-mile segments. The first was tough in terms of getting into a groove, I felt like I was bored and dying to just fall into it. The second half I wanted to run 10:30 pace. That's my goal for the NYCM I think. I just don't think I'll be able to do better, however, i will not set my full goals until closer to the event. We're not done yet, right?!!?
1st 6-miles: 69:44, like I said, just trying to get through it
2nd 6-miles: 63:30, struggled in the last mile to hold the pace, was bored
3rd 6-miles: 66:05, was just happy to be finished.
Conclusion: treadmill runs are awful. Theyre really boring and there was nothing on tv! I usually switch treadmills but this time I just reset every 6-miles. It was interesting to me how many people gravitate to the same treadmills! I guess because the gym was relatively empty you could really gather perspective on the treadmills that were more often used. The good thing about treadmill running is that i drink more and feel less awful at the end. I even stretched my poor legs right after and showered at the gym to put on my compression socks. For whatever reason it was super uncomf to run in them.
I went to bed after visiting Eataly (which had awesome pizza and dessert) and passed out rather early. I woke up extra early Saturday (630ish) and headed home to pack for our trip. We had a great weekend but I forgot my shorts so didnt get in any running. My back has been TERRIBLE lately. Ever since I was sick I've been in uber pain. Very sucky.
Today I worked out at Equinox this am. My yoga teacher Jennifer wasnt in this am so I did weights instead, why waste being late to work on a new teacher (ironically I was late anyway!!). My workout was the following all with12.5 lbs weights in each hand:
(2 sets each)
1 arm chest pull on bench
regular squats w weights on shoulders
chest press
skull crushers
bended back rows
1 armed weight above head lunge
side to side jumps
woodchopper w 4 kg ball w squat
sump squat w pull up
bent over row
tricep dips
mountain climbers (30 each time)
weight ball roll down and up
side plank with raise
plank
I was exhausted! Tonight is Test #2 with TNT. I am doing the beginner course again for time constraint purposes but hope to beat my 9:50 pace from late July. I am not very hopeful but we shall see.
Tonigth I need to pack up my valuables from the apt as its goign to be shown when I'm not there (for ease , because really people, when am I ever home?)
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