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?
Friday, September 17, 2010
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?)
Friday, September 3, 2010
Hot and Humid 400s
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!
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!
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