Cancer Don’t Care – Two Days To Go!

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Dear Friends,

There are just two days left in my Woman of the Year campaign for The Leukemia & Lymphoma Society. It’s been a ten-week journey during which I’ve challenged myself, have been reminded that the world contains loving and supportive people, and have realized we possess the power to make good spring from the roots of tragedy and loss.

My friend, Stefanie, said it best:

Sometimes we shut down when terrible things happen, and sometimes we stand up and fight. Both are acceptable, understandable, and necessary reactions. But thank goodness for the fight.

For this specific campaign, the fight ends on Thursday, June 5 at 10:00 AM EST. 

The money raised by this campaign helps further The Leukemia & Lymphoma Society’s mission: Cure leukemia, lymphoma, Hodgkin’s disease, and myeloma, and improve the quality of life of patients and their families. Your generous support provides patient aid, supports research, and advances public policy.

In some cases, treatments that have been developed specifically for blood cancers have proven to treat other types of cancers and serious diseases. This means the research and development funded by The Leukemia & Lymphoma Society reaches beyond the borders of blood cancers alone.

Our chance to make a significant impact through this campaign is down to the wire. Two days. We have two days to unite against cancer.

Please show your support as I bring the Cancer Don’t Care campaign to a close. There are still several options to support through online auctions, or by donation. Remember, all gifts are tax deductible.

  • Berlin Marathon Auction – Win an entry to the sold-out 2014 Berlin Marathon, paired with an Adidas GPS watch. The incredible people at Adidas Global will make sure you have an amazing race experience!
  • Fornasetti Plates Auction – Add to your vintage collection with these fantastic vintage 1955 Italian plates. They’re highly sought after and valuable!

These auctions are made possible through the generosity of loved ones and friends. Please feel free to participate and bid on these wonderful pieces!

If online auctions are not your style, please consider a donation of any size. Every dollar counts and makes a difference. All gifts are received with equal and heartfelt appreciation.

DONATE – online giving is secure and easy.

I offer my most profound thanks for all the support you’ve shown to this campaign and me. For me, it’s been a vehicle of healing. For those who benefit from the services provided by The Leukemia & Lymphoma Society, it’s a chance to beat the odds against cancer.

Cancer Don’t Care. We Do. 

Warmest regards always,

Lora

 

 

 

The Final Two Weeks: Cancer Don’t Care

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Dear Friends,

Eight weeks ago, I set out on a challenge: raise as much money as possible in a ten-week period to benefit The Leukemia & Lymphoma Society.

I launched the Cancer Don’t Care campaign during a personally tumultuous time, including losing my father to blood cancer just five weeks before the campaign began. It would have been understandable to step down and privately grieve. Instead, I decided to share my grief publicly to help improve the odds for the next person fighting cancer. The need to fund blood cancer research and help provide critical patient aid is concrete.

The campaign has made great progress thanks to the many generous donations from people like you. The funds raised benefit The Leukemia & Lymphoma Society, the world’s largest voluntary health organization dedicating to funding research, new treatments, and cures for leukemia, lymphoma, and myeloma. They provide critical education, services, and support to patients and families battling these cancers. In some cases, treatments that have been developed specifically for blood cancers have proven to treat other types of cancers and serious diseases. 

Over the past few months, I have approached friends and family, our networks, and strangers for support. Many of you have generously stepped up in support of the cause, and in honor or memory of those you know affected by cancer.

We are in the homestretch! There is still time left, but not much!

The next two weeks will be the final push to raise funds. I will be publicizing the following:

  • Online “Gallery Night” – an online auction of photography and paintings, generously donated by talented artists.
  • Berlin Marathon Auction – online auctions for entries to the sold-out 2014 Berlin Marathon, paired with an Adidas GPS watch.
  • Fornasetti Plates Auction – online auction for a pair of highly collectible 1955 vintage Italian plates.

All these auctions are made possible through the generosity of loved ones and friends, and friends of the cause. Please feel free to participate and bid on these amazing pieces!

If online auctions are not your style, there are other ways to support:

  • DONATE – online giving is secure and easy. Gifts of any size are truly appreciated.
  • Sponsor – high-level gifts receive Grand Finale Gala tickets, corporate advertising, and much more. Packages are listed in the link. I am available to discuss how these packages can be customized to you and your company. If you are interested in this option, contact me for more information.
  • Gifts in Kind – have goods or services you’d like to donate? Items will be auctioned off during the campaign. A bottle of wine? A package of massages? A dinner for two? All proceeds directly benefit The Leukemia & Lymphoma Society.
  • Spread the Word – share this info with your networks – family, friends, coworkers. The larger our reach, the more impact we’ll have. Forward this email, and follow/share on social media. The campaign hashtag is: #CancerDontCare

I cannot express my heartfelt gratitude enough. Your support has been a continuous source of inspiration, healing, and hope. If when the next person diagnosed with a blood cancer stands a better chance of fighting and surviving, then we’re one step closer to the ultimate goal: a world without cancer.

Cancer Don’t Care. We Do. 

Warmest regards always,

Lora

 

13.1 Miles for a Cure

Brooklyn

 

 

This coming Saturday, May 17, I will be running the NYRR Brooklyn Half Marathon. This race comes at the start of my training for Chicago Marathon, this fall.

Many of you are aware that I am part of the Leukemia & Lymphoma Society’s Woman of the Year campaign. This is a national, spirited 10-week campaign that aims to raise as much money as possible to support blood cancer research and patient aid. Many treatments funded by LLS have been found to help patients with other types of cancers!

I am using the Brooklyn Half as a means to promote the urgency for cancer research for a cure. Too many of our loved ones, friends, neighbors, have been affected by cancer. For me, I lost my uncle (he passed away when I was one year old) from brain cancer; my maternal grandfather beat colon cancer when he was in his 80s; and my father battled four unrelated cancers, losing his life to multiple myeloma in February.

For a donation of ANY amount, I will run the Brooklyn Half in honor, or in memory, of your loved ones who have been affected by cancer. In your online donation, include the name of the person you would like me to honor and mention Brooklyn Half in the comments. I will run the race with your loved one’s name written on me. We have 13.1 miles to help promote awareness that we need a cure for cancer TODAY.

For more information, you can read here.

To donate and participate, click here

Who’s with me? #CancerDontCare. We absolutely Do.

Chicago Marathon: Week One

Screenshot 2014-05-06 21.16.49

At some point, several months ago, I wondered when I’d exhaust the grace period of classifying post-stress fracture workouts as “Return To Running.” Seems as soon as I had that thought, the universe gave me other things to consider. Life pelted me and my family with some serious situations; namely, losing my father to cancer in February. Through the ensuing emotional ups and downs, running took a step offstage. I kept up where and when I could, but the priority shifted away from workouts and focused on grieving and healing.

Life once again stabilized. Routines returned. And, I received the news that I’d been accepted into the 2014 Chicago Marathon. After last year’s outcome (a DNF due to an on-course 3rd metatarsal stress fracture), I couldn’t imagine running any other marathon this fall. I wanted to return to Chicago (I debated saying ‘needed’) to get another crack at finishing the race. It felt like unfinished business.

Last week, I got a call from Coach. I knew why KG was calling. I’d moved workouts around the past few weeks, rearranging the order of his schedule and running hard workouts on consecutive days. He urged me to start setting the groundwork: return to good habits, keep the workouts in order, back off as needed to stay healthy. I got his point.

“So, KG, when does training officially start for Chicago?”

“Now.”

With that, I label this first post since March 8, “Chicago Marathon: Week One.” Let us begin.

April 28 – May 4, 2014

Monday

Date: April 28, 2014

Rest Day.

Tuesday

Date: April 29, 2014

Run: Tempo

Today was supposed to be an hour workout with 3 miles at tempo pace (7:05-7:10). Between the 17mph winds and the lack of solid sleep, my legs didn’t quite bring it. After a 20-minute warm up, I attempted the first tempo mile and could barely drop to 7:30 pace. Realized the tempo portion of the workout wasn’t going to happen and backed off. Ran the rest of the workout with the goal of running the total minutes per schedule.

Stuck mainly to bridle path, with some road surface during warm up and what would have been cool down.

ConditionsOvercast – 49F – feels like 43F – 59% humidity – 17mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Mirage 3

Plan v Actual:

  • Plan = 15-20 min wu; 3 mi @ 7:05-7:10; 15-20 min cd
  • Actual = 7.28 mi – 58:15 – 8:00 min/mi avg pace
  • Splits = (1) 8:37; (2) 8:12; (3) 8:09; (4) 7:34; (5) 7:58; (6) 7:48; (7) 7:38; (8) 8:08 for .28 miTuesday

Wednesday

Date: April 30, 2014

Cross-Train: Spin.

Coach gave me the choice of 45-minute easy run or cross-training. Torrential rain all day meant I opted to spin on my indoor trainer as the workout.

Legs had felt like lead yesterday. Figured spin would help shake them out and let them recovery a bit more.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45 min easy run or cross-train
  • Actual = 45:00 Indoor Spin

Thursday

Date: May 1, 2014

Run: Intervals – 400m.

Ran 400m intervals around the Reservoir. What a difference two days can make. Felt much better for this workout than I did on Tuesday. The temps got warm and had to contend with a little headwind, but the run was great.

ConditionsSun – 70F – feels like 70F – 69% humidity – 8mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Kinvara 4

Plan v Actual:

  • Plan = 15 min wu; drills; 6-7 x 400m @ 1:42-1:45 (1:15 RI); 15 min cd
  • Actual = 5.80 mi – 49:09 – 8:28 min/mi avg pace
  • Splits =
    • (wu) 1.91 mi – 15:32 – 8:08 min/mi
    • (1) .25 mi – 1:41 – 6:46 min/mi
    • (2) .25 mi – 1:43 – 6:53 min/mi
    • (3) .25 mi – 1:39 – 6:38 min/mi
    • (4) .25 mi – 1:39 – 6:38 min/mi
    • (5) .25 mi – 1:40 – 6:42 min/mi
    • (6) .25 mi – 1:39 – 6:38 min/mi
    • (7) .25 mi – 1:43 – 6:52 min/mi
    • (cd) 1.58 mi – 13:03 – 8:15 min/mi

Friday

Date: May 2, 2014

Rest Day.

Saturday

Date: May 3, 2014

Run: Long.

Got out the door late (around noon), and fueled right before heading out for this run. First few miles felt a bit sluggish, with heavy legs. After a few miles, everything loosened up and fell into place. The rest of the run was comfortable and felt good.

Wound my way in various directions on the park drive and bridle path to keep things interesting. Beautiful conditions for running.

Bonus: got my very first ever Chicago-style SIDE FIVE in the park!

ConditionsSun – 66F – felt like 66F – 35% humidity – 5mph winds

Fuel: Protein-enhanced Chocolate UCAN (1/2 packet)

ShoeSaucony Mirage 3

Plan v Actual:

  • Plan = 1 hr 30 min
  • Actual = 10.86 mi – 1:27:44 – 8:04 min/mi avg pace
  • Splits = (1) 8:49; (2) 7:59; (3) 8:01; (4) 7:59; (5) 7:52; (6) 8:10; (7) 7:56; (8) 7:49; (9) 7:49; (10) 8:04; (11) 8:29

Sunday

Date: May 4, 2014

Rest Day.

Weekly Totals

  •  4 hrs 00 mins
  •   23.94 miles running

See all weekly workout recaps here.

Return To Running: Week Thirteen

Screen Shot 2014-03-08 at 7.35.25 PM

Week thirteen was another good week of running. Felt great during my workouts and capped the week off with a lovely outdoor long run. Finally, a glimpse of spring!

Monday

Run: Tempo.

Temps got cold again (was a real feel of 9F). Ran on the Alter G at Finish Line PT before my one-hour maintenance session. Ran warmup and cool down at reduced body weight (80%), and ran tempo miles at 100% weight to get a better feel of the effort. Run felt great; pace was comfortable and controlled.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Mirage 3

Plan v Actual:

  • Plan = 20 min wu; 2 mi @ 7:05-7:10; 15 min cd
  • Actual = 6.2 mi – 49:06 – 7:55 min/mi avg pace
  • Splits =
    • (wu) 2.37 mi – 20:00 – 8:27 min/mi
    • (1) 7:03
    • (2) 7:03
    • (cd) 1.83 mi – 15:00 – 8:13 min/mi

Tuesday

Run: Easy.

Another cold day, another run on the treadmill. This time, the Woodway. Kept the pace easy and felt like I could run for hours.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Mirage 3

Plan v Actual:

  • Plan = 50 min easy
  • Actual = 6.00 mi – 52:00 – 8:40 min/mi avg pace

Wednesday

Rest Day.

Thursday

Run: Intervals.

Ran 800s on the Alter G . Like Monday, did warmup and cool down at 80% body weight. Ran intervals and rest intervals at 100% body weight. This workout felt good.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15-20 min wu; drills; 4 x 800 @ 3:25 (2:00 RI); 10 min cd
  • Actual = 6.56 mi – 51:36 – 7:51 min/mi avg pace
  • Splits =
    • (wu) 2.37 mi – 20:00 – 8:27 min/mi
    • (1) .5 mi – 3:24 – 6:49 min/mi
    • (2) .5 mi – 3:24 – 6:49 min/mi
    • (3) .5 mi – 3:24 – 6:49 min/mi
    • (4) .5 mi – 3:24 – 6:49 min/mi
    • (cd) 1.23 – 10:00 – 8:06 min/mi

Friday

Rest Day.

Saturday

Run: Long.

Finally an outdoor run. Huzzah! Gorgeous morning in the park.  Ran to Central Park, did a full loop, a reservoir loop, a lower loop and back. So many people out there running and biking. Thought for sure I’d see someone I knew, and was happy to catch Abby as we were running opposite directions on the west side.

Felt great on this run, and reveled in the fact it was shorts shorts shorts weather!

Looking at the splits, post-run, pretty sure you can guess which mile was Harlem Hill.

Conditions: Sun – 40F – felt like 40F – 46% humidity – 7 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 1 hr 20 min – 1 hr 25 min run
  • Actual = 10.36 mi – 1:24:53 – 8:11 min/mi avg pace
  • Splits = (1) 8:32; (2) 8:10; (3) 8:09; (4) 8:10; (5) 8:25; (6) 8:14; (7) 8:17; (8) 8:01; (9) 8:03; (10) 8:03; (11) 7:34 for .36 mi

Sunday

Rest Day.

Weekly Totals

  •   3 hrs 57 mins
  •   29.12 miles running

See all weekly workout recaps here.

Return To Running: Week Twelve

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Week twelve was a week of regrouping and getting back on schedule. I ran the workouts I missed the previous week and nailed them all. The return to a schedule felt good, though the broken heart and grief naturally persist. It’s completely confounding and somewhat miraculous how one can function in that conflicting state.

Monday

Run: Tempo.

Two-mile tempo in the park on a gorgeous, clear (but windy!) winter day. Finished my second tempo mile on a nice downhill. Felt good.

Conditions: Sun – 36F – feels like 26F – 31% humidity – 17 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 20 min wu; 2 mi @ 7:15-7:20; 15 min cd
  • Actual = 6.20 mi – 48:10 – 7:46 min/mi avg pace
  • Splits =
    • (wu) 2.44 mi – 20:00 – 8:11 min/mi avg pace
    • (1) 7:13
    • (2) 7:05
    • (cd) 1.76 mi – 13:52 – 7:52 min/mi avg pace

Tuesday

Run: Easy.

Oh my word, it felt colder than anticipated. Hit the park at night for some easy miles. Took a bit to warm up, and even then, legs still felt relatively stiff. I felt cold even at the end of the run, and the wind was the absolute kicker.

Conditions: Cloudy/Evening – 30F – feels like 21F – 37% humidity – 10 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 50 min easy
  • Actual = 5.94 mi – 49:49 – 8:23 min/mi avg pace
  • Splits = (1) 8:17; (2) 8:30; (3) 8:21; (4) 8:23; (5) 8:12; (6) 8:03 for .94 mi

Wednesday

Rest Day.

Thursday

Run: Intervals.

Real feel of 17F meant I took my speed work to the treadmill. Did a session of 1 x 1 mile, followed by 4 x 200 meters.

Paces got the heart rate up, but were comfortably achievable.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; drills; 1×1 mi @ sub-7:00; 4 x 200 m @ ~ :47 (1:00 RI); 10-15 min cd.
  • Actual = 5.66 mi – 43:58 – 7:46 min/mi avg pace
  • Splits =
    • (wu) 1.78 mi – 15:00 – 8:27 min/mi avg pace
    • (1) 1.00 mi – 6:54
    • (2) .12 mi – 00:46 – 6:31 min/mi
    • (3) .12 mi – 00:46 – 6:31 min/mi
    • (4) .12 mi – 00:46 – 6:31 min/mi
    • (5) .12 mi – 00:46 – 6:31 min/mi
    • (cd) 1.88 mi – 15:00 – 8:00 min/mi avg pace

Friday

Rest Day.

Saturday

Run: Long.

Met up with Granato Racing teammate, Chris, for a long run through Central Park. Beautiful morning for a change – cold but sunny and lovely.

Pace was very comfortable and dropped easily for a fast finish mile, per plan.

First double-digit run since October 2013. Finished with energy to spare and legs felt great!

Conditions: Sun – 32F – feels like 24F – 46% humidity – 10 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 1hr 15 min with one mile fast finish
  • Actual = 10.00 mi – 1:22:20 – 8:14 min/mi avg pace
  • Splits = (1) 8:37; (2) 8:07; (3) 8:30; (4) 8:27; (5) 8:13; (6) 8:26; (7) 8:14; (8) 8:24; (9)7:52 (10) 7:23

Sunday

Rest Day.

Weekly Totals

  •   3 hrs 44 mins
  •   27.80 miles running

See all weekly workout recaps here.

Return To Running: Week Eleven

2014-02-21 14.03.38-2

Week eleven was one of utter heartbreak. I lost a family member to cancer early Tuesday morning. The week consisted of emergency travel on Monday for what turned out to be quiet and unexpected goodbyes; and the aftermath of learning to cope with acute loss. Though exhausted, I ran to clear my head.

Monday

Off.

Tuesday

Off. 

Wednesday

Run: Easy.

Four treadmill miles. It was all I had energy for, but needed to run.

Conditions: N/A

Fuel: N/A

ShoeSaucony Mirage 3

Plan v Actual:

  • Actual = 4.00 mi – 32:51 – 8:13 min/mi

Thursday

Off.

Friday

Run: Easy.

Ran just to run in the city, before heading back to family for the weekend.

Incredibly foggy Central Park matched my mood. Negative split.

Conditions: Fog – 42 F – feels like 35F – 82% humidity – 12 mph winds

Fuel: N/A

ShoeSaucony Ride 5

Plan v Actual:

  • Actual = 5.41 mi – 43:48 – 8:06 min/mi
  • Splits (1) 9:15; (2) 8:03; (3) 7:54; (4) 7:47; (5) 7:45; (6) 7:24 for .41 mi

Saturday

Off.

Sunday

Off.

Weekly Totals

  •   1 hrs 16 mins
  •   9.41 miles running

See all weekly workout recaps here.

Return To Running: Week Ten

2014-02-14 13.43.00-2

Week ten started off sluggish (a preceding  weekend of whirlwind travel can have that effect). Regardless, my workouts were within my target paces, and felt much better Tuesday onward. At least I had a few shots to run outside. Capped the week off by *watching* running at the Millrose Games!

Monday

Run: Tempo.

This tempo was somewhat meh. It didn’t feel awful and it wasn’t euphoric. The treadmill felt alright, but I probably should’ve opted to go outside. Wish the bridle path was clear so I could get a good workout in without fully pounding my feet on the pavement for an hour.

I also think it was somewhat related to a busy (but fun) weekend in Boston, from which I haven’t fully recovered (not enough sleep, drinking, travel – but hey – fun!).

Normally I like to hit the lower range of my prescribed paces but today held it right under the upper limit.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 20 min wu; 2 mi @ 7:15-7:20; 15 min cd
  • Actual = 6.15 mi – 49:38 – 8:04 min/mi avg pace
  • Splits =
    • (wu) 2.37 mi – 20:00 – 8:27 min/mi
    • (1) 7:19
    • (2) 7:19
    • (cd) 1.78 mi – 15:00 – 8:27 min/mi

Tuesday

Run: Easy.

Felt 100 times better on this run than yesterday’s. Proving I was still worn out from the weekend.

Sweaty Alter-G run in shorts. Winter, I’m hell-bent on ignoring you.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Mirage 3

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 5.33 mi – 45:00 – 8:27 min/mi avg pace

Wednesday

Rest Day.

Thursday

Run: 400m Intervals.

Treadmill 400s. Went well! They were toasty warm and lovely compared to the crappy weather outside.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; 5 min drills; 6-7 x 400m @ 1:42-1:45 (1:15 RI); 15 min cd
  • Actual = 6.95 mi – 55:32 – 7:59 min/mi
  • Splits =
    • (wu) 2.37 mi – 20:00 – 8:27 min/mi avg pace
    • (1) .25 mi – 1:41 – 6:44 min/mi
    • (2) .25 mi – 1:41 – 6:44
    • (3) .25 mi – 1:41 – 6:44
    • (4) .25 mi – 1:41 – 6:44
    • (5) .25 mi – 1:41 – 6:44
    • (6) .25 mi – 1:41 – 6:44
    • (7) .25 mi – 1:41 – 6:44
    • (cd) 1.78 mi – 15:00 – 8:27 min/mi avg pace

Friday

Run: Long. (Scheduled: Rest Day.)

Needed to move my long run up a day. After yesterday’s snow, today was gorgeous (38F and sunny). Went to the park in shorts (makes me so happy) and knocked out my longest run in months.

Felt overdressed in the sun until I hit a wall of wind. It was on the upper east side of the park, Harlem Hill, and further west near the Hudson.

A. Wall. Of. Headwind.

Ran into Ali and Amanda at mile 5. Ran with them on Harlem Hill and back to Time Warner Center, through mile 8. Finished on my own, jumping the massive puddles at the intersections.

Conditions: Sun – 38F – felt like 29F – 55% humidity – 20 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 1hr 15 min
  • Actual = 9.20 mi – 1:19:58 – 8:41 min/mi avg pace
  • Splits: (1) 9:09; (2) 8:11; (3) 8:07; (4) 8:00; (5) 8:51; (6) 9:27; (7) 9:04; (8) 8:53; (9) 8:26; (10) 8:49 for .20 mi

Saturday

Rest Day. (Scheduled: Run – Long.)

Sunday

Rest Day.

Weekly Totals

  •   3 hrs 50 mins
  •   27.63 miles running

See all weekly workout recaps here.

Return To Running: Week Nine

2014-02-05 12.04.03-2

Week nine was full of treadmill running. Alter G. Woodway. You get to know the difference in treadmills when you’ve been using them for weeks on end. With the bridle path an icy mess, and trying to limit the amount of pounding my foot takes on the road, it’s been interesting doing every type of running workout on the ‘mill. Saving grace? I know a lot of you are having the same experience. We are not alone.

Monday

Run: Tempo.

Another snow storm hitting the city meant I took my tempo indoors on Finish Line’s Alter G. Great, sweaty run while watching the snow come down.

Happy to see Coach dropping my training paces now. Feels good.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 20 min wu; 1 mi @ 7:15-7:20; 15 min cd
  • Actual = 5.17 mi – 42:13 – 8:09 min/mi avg pace
  • Splits =
    • (wu) 2.37 mi – 20:00 – 8:27 min/mi
    • (1) 7:13
    • (2) 1.80 mi – 15:00 – 8:20 min/mi

Tuesday

Run: Easy.

Ran on the AlterG since sidewalks and roads were icy. Eighty percent body weight for 45 min. Felt good.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 5.40 mi – 45:00 – 8:20 min/mi avg pace

Wednesday

Rest Day.

Thursday

Run: 800m Intervals.

Did intervals on the treadmill and am very happy with how these felt. Building back up in 800s and dropping pace gradually.

First run in a new pair of Saucony Mirage 3, and they felt great. Though, Coach reminded me to get at least 20-30 miles of easy running in these before using them for speed work again.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Mirage 3

Plan v Actual:

  • Plan = 15 min wu; drills; 3-4×800 @ 3:25 (2:00 walking RI); 10 min cd
  • Actual = 5.84 mi – 46:36 – 7:58 min/mi avg pace
  • Splits =
    • (wu) 1.78 mi – 15:00 – 8:27 min/mi
    • (1) .5 mi – 3:24 – 6:49 min/mi
    • (2) .5 mi – 3:24 – 6:49 min/mi
    • (3) .5 mi – 3:24 – 6:49 min/mi
    • (4) .5 mi – 3:24 – 6:49 min/mi
    • (cd) 1.18 mi – 10:00 – 8:27 min/mi

Friday

Run: Long. (Scheduled: Rest Day.)

Ran on the Woodway, as I was time-crunched to get this workout done. Was scheduled to run Saturday, but moved it up a day since I was traveling to Boston.

Felt fine and kept pace very easy.

Conditions: Overcast – 33F – feels like 26F – 45% humidity – 5 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 70 min
  • Actual = 8.11 mi – 1:10 – 8:37 min/mi avg pace
  • Splits =
    • (1) 7.50 mi – 65:00 – 8:40 min/mi
    • (2) .61 mi – 5:00 – 8:13 min/mi

Saturday

Rest Day. (Scheduled: Run – Long.)

Sunday

Cross-Train: Spin. (Scheduled: Rest Day.)

Traveled back from Boston early in the morning. Rested up in the afternoon and decided to do a very easy, low resistance spin session in the evening to shake the legs out.

Maintained cadence of 95+ rpm.

Conditions: N/A

Fuel: N/A

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 12 mi – 45:00

Weekly Totals

  •   4 hrs 08 mins
  •   24.52 miles running

See all weekly workout recaps here.

Return To Running: Week Eight

2014-01-31 13.31.25

Week eight was a great running week, for me. Mileage is continuing to build back steadily. Got a few runs in outside, which felt fantastic after so many frigid days and treadmill workouts. A return to the Central Park hills felt much better than last week, proving the body generally does, in fact, remember what it needs to do once it’s given a reminder!

Monday

Run: Tempo.

Took advantage of warmer temps and did a tempo run commute to physical therapy appointment. Ran West Side Highway bike path after minor detour. Thank you, construction. Now I can check balance-beaming my way along the WSH in the middle of traffic off my life’s to-do list.

This run felt fantastic. Coach wanted me to hold pace at 7:30, which was more than comfortable. Realized I was running closer to upper 6/low 7 at first, and pulled back.

Cut the cool down short by a few minutes as I didn’t want to be late for PT. Alison worked a few knots out of my right calf from Saturday’s hills and today’s run.

Conditions: Overcast – 41F – feels like 33F – 50% humidity – 9 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 20 min wu; 1 mi @7:30; 10 min cd
  • Actual = 4.44 mi – 35:48 – 8:03 min/mi avg pace
  • Splits =
    • (wu) 2.43 mi – 19:59 – 8:13 min/mi
    • (1) 7:25
    • (cd) 1.01 mi – 8:24 – 8:20 min/mi

Tuesday

Run: Easy.

Freezing outside, again. Hopped on the Woodway and did 40 minutes at a very easy pace.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 40 min easy
  • Actual = 4.61 mi – 40:00 – 8:40 min/mi

Wednesday

Rest Day.

Thursday

Run: Speed.

Hit up the Woodway (again, again, again…) for 1x1mi workout. Coach said to go sub-7:10 pace on this and I did without discomfort. Felt good.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; 5 min drills; 1 x 1mi @ sub-7:10; 10-15 min cd
  • Actual = 4.53 mi – 37:04 – 8:10 min/mi avg pace
  • Splits =
    • (wu) 1.75 mi – 15:00 – 8:34 min/mi
    • (1) 7:04
    • (cd) 1.78 mi – 15:00 – 8:17 min/mi

Friday

Run: Long. (Scheduled: 45-min Spin.)

Had to move Saturday’s long run to today. Run wound up being fueled by fight or flight adrenaline. Came within inches of being hit by an SUV at a Central Park West intersection. Driver wasn’t paying attention as he turned, while I had the light to cross.

Shook me up and after a few minutes decided to keep running.

Attempted the bridle path, but it was still icy. Ran the full loop in the park and a bit more, instead. Felt much better back on the hills than I did last Saturday. More like my old self.

Conditions: Overcast – 33F – feels like 26F – 45% humidity – 5 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 60 min
  • Actual = 7.21 mi – 59:08 – 8:12 min/mi avg pace
  • Splits = (1) 8:54; (2) 8:04; (3) 8:04; (4) 8:18; (5) 8:08; (6) 7:55; (7) 7:50; (8) 8:09 for .21 mi

Saturday

Rest Day. (Scheduled: Run – Long.)

Sunday

Cross-Train: Spin. (Scheduled: Rest Day.)

Hit the gym to do Friday’s easy spin session. Kept the resistance light and the turnover high to shake out the legs.

Gym was crowded tonight. I presume everyone’s burning off their chips and beer, pre-Super Bowl.

Conditions: N/A

Fuel: N/A

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 13.50 mi – 45:00

Weekly Totals

  •   5 hrs 37 mins (includes PT)
  •   20.79 miles running

See all weekly workout recaps here.

Monthly Mileage: January 2014

jan-mileage

Building mileage back up.

Monthly Mileage: December 2013

dec-mileage

This was my monthly mileage for December, and first full month back to running post-stress fracture.

* Somehow, I forgot to post this.

Return To Running: Week Seven

2014-01-24 17.47.29

Week seven was a big thumbs up in my book! Mileage is building back up slowly, and pace is coming down. I had a full schedule of physical therapy, cross-training, back-to-back runs, a tempo, and intervals. Braved the cold on Saturday for my “long” run, and even though the hills reminded me I’ve work to do, I have absolutely no complaints about where I stand right now. I’m feeling good and my body is bouncing back quickly. Onward.

Monday

Run: Tempo.

Booked the Alter-G at Finish Line, and did an easy one-mile tempo before PT. Ran at 75% body weight and felt great.

If only I could use this miracle of cloud-meets-sauna of an Alter-G outside! Can we mobilize it?

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; 1 mi @ 7:30; 10-15 min cd
  • Actual = 4.05 mi – 32:30 – 8:01 min/mi avg pace
  • Splits =
    • (wu) 1.83 mi – 15:00 – 8:13 min/mi avg pace
    • (1) 7:30 min/mi
    • (cd) 1.22 mi – 10:00 – 8:13 min/mi avg pace

Tuesday

Rest Day. (Scheduled: 30-min Easy Run.)

Wasn’t able to get run in today. Moved to Wednesday.

Wednesday

2-Workout Day. (Scheduled: 45-min Spin.)

Run: Easy.

Moved Tuesday’s easy run to today. Again, booked the Alter-G before my PT session. Unfortunately, was a few minutes late getting into the ‘mill so only did 25 of 30 scheduled minutes at 75% body weight.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 30 min easy
  • Actual = 3.04 mi – 25:00 – 8:13 min/mi avg pace

Cross-Train: Spin.

Went and did a double workout today, feeling good after my morning run & PT. I did 45 min easy – lower resistance, higher cadence (around 105 rpm). Done.

Conditions: N/A

Fuel: N/A

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 45 min easy

Thursday

Rest Day.

Friday

Run: Intervals.

First crack back at intervals! Huzzah!

Weather wasn’t great and bridle path was an icy mess. Opted to do 800m repeats on the Woodway treadmill. Eased into intervals to be conservative, so I wouldn’t go flying face-down off the belt.

Success all around. For the first intervals since October 2013, the pace felt manageable.

Since I was on the treadmill, I didn’t record the time/distance of rest intervals.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; 3 x 800m @ 3:30 (2:00 walking RI); 10 min cd
  • Actual = 4.42 mi – 35:33 – 8:02 min/mi avg pace
  • Splits =
    • (wu) – 1.75 mi – 15:00 – 8:34 min/mi
    • (1) .50 mi – 3:33 – 7:08 min/mi
    • (2) .50 mi – 3:31 – 7:03 min/mi
    • (3) .50 mi – 3:29 – 6:58 min/mi
    • (cd) – 1.17 mi – 10:00 – 8:34 min/mi

Saturday

Run: Long.

First time running outside in a couple weeks. Between the cold and ending a 3-month hiatus from Central Park’s rolling hills, it was a wakeup call. The 16mph headwind on the west side was fun, too. Can you guess those miles?

No complaints. It’s a starting point for rebuilding endurance.

Thankfully, met up with Amanda, who’s Boston Marathon-training. Her company made the time fly faster than my legs!

Conditions: 21F – felt like 9F – 39% humidity – 16 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 60 min easy
  • Actual = 7.15 mi – 59:64 – 8:21 min/mi avg pace
  • Splits = (1) 8:17; (2) 8:19; (3) 8:18; (4) 8:09; (5) 8:24; (6) 8:34; (7) 8:20

Sunday

Rest Day.

Weekly Totals

  •   3 hrs 18 mins
  •   18.66 miles running

See all weekly workout recaps here.

Return To Running: Week Six

2014-01-13 14.23.09-1

Week six was a milestone week, post-injury, for two reasons: 1) return of the tempo run (hooray!); and 2) first back-to-back runs since October ’13 (huzzah!). Feeling good, moving forward, getting stronger and going longer.

Monday

Run: Tempo.

First attempt at a gentle tempo run. Coach said one mile no faster than 7:30 pace. Ran on the bridle path and took advantage of the gorgeous, mild weather.

Felt great. Had to hold back to stay on-target with pace.

Conditions: Partly Cloudy – 49F – feels like 45F – 61% humidity – 8 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 15 min wu; 1 mi @ 7:30; 10-15 min cd
  • Actual = 4.25 mi – 35:15 – 8:06 min/mi avg pace
  • Splits =
    • (wu) 1.81 mi – 14:59 – 8:16 min/mi avg pace
    • (1) 1.00 mi – 7:27 min/mi
    • (cd) 1.55 mi – 12:46 – 8:14 min/mi avg pace

Tuesday

Run: Easy.

First back-to-back run since Oct ’13. Took advantage of the mild weather again and hit the bridle path for an easy 30-ish minute run. Felt good and no noticeable pain or concern about having two runs in a row, post-injury.

Again, nice negative split. Always makes me happy to see that.

Conditions: Conditions = Light rain – 48F – feels like 44F – 86% humidity – 5 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 30 min easy
  • Actual = 3.36 mi – 27:37 – 8:13 min/mi avg pace
  • Splits =
    • (1) 8:22
    • (2) 8:13
    • (3) 8:08
    • (4) 8:01 for .36 mi

Wednesday

Cross-train: Spin.

Was crunched for time, so got on the bike and did 40 out of 45 minutes on my schedule.

Easy pace, especially since this was after physical therapy. Shakeout for the legs and keep cadence at 105-ish rpm.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 9.44 mi – 40 min

Thursday

Rest Day.

Friday

Run: Easy.

Ran on the Alter G for 35 min before my physical therapy session. Did 75% body weight and 8:06 pace. Then jumped on the regular treadmill for the remaining 10 minutes of my workout after PT, same pace.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 5.56 mi – 45:00 – 8:06 min/mi pace

Saturday

Rest Day.

Sunday

Rest Day. (Scheduled: 45-min spin.)

Was slated to spin, but personal schedule took over. Became a rest day instead.

Weekly Totals

  •   2 hrs 32 mins
  •   13.17 miles running

See all weekly workout recaps here.

Motivation: Keep Moving Forward

I’m fortunate to know many amazing people – hard workers with big goals, loyal to their dreams and their friends.

Yet, none of us are without our personal challenges. We each encounter obstacles that bully us into questioning our instincts. Sometimes we’re shoved hard enough to want to quit. But we don’t.

As I have reminded myself, we each have the power to make our lives what we wish. For those of you feeling tested, doubtful, or berated, remember:

“Your playing small does not serve the world…

There is nothing enlightened about shrinking so that other people won’t feel insecure around you.
We are all meant to shine, as children do.
It’s not just in some of us; it’s in everyone.
And as we let our own light shine, we unconsciously give other people permission to do the same.
As we are liberated from our own fear, our presence automatically liberates others.”

- Marianne Williamson

Show yourself how great you are.

LV

 

I Am Woman, Fight For A Cure

logo_mwoy

“We make a living by what we get, but we make a life by what we give.”
Winston Churchill

It is with gratitude and honor that I announce my candidacy for the 2014 Leukemia & Lymphoma Society Woman of the Year.

The LLS Man & Woman of the Year is a national 10-week campaign –  from March to June – that focuses on raising funds for the fight against blood cancers such as leukemia, lymphoma and myeloma. Since 1998, the campaign has raised more than $100 million and last year, 781 candidates across the country raised an astounding $22.9 million in ten weeks!

I have often said, “It takes a team,” and this is no exception. Join me as I commit to the fight against blood cancer with the Leukemia & Lymphoma Society. The reality is we are hard-pressed to find someone whose life has not been impacted by cancer – whether it is ourself, a family member or friend, a loved one, neighbor, colleague – the list goes on.

Together, we can support the advances that bring our world closer to a cure.

In the coming weeks, I’ll be sharing more information about my campaign and my reasons for running. For now, pledge to stand with me as we fight to kick blood cancer to the curb!

Return To Running: Week Five

2014-01-10 11.01.42-1

Week five saw a lot of indoor running on the Alter G because of bitter cold temperatures in the northeast. It was also the week of my longest continuous run since Chicago Marathon, and the much-anticipated return of (easy) intervals. Progress!

Monday

Run: Easy Intervals.

The morning started at 50F, steadily dropped throughout the day. By the afternoon, it was colder but enjoyable. Broke out the shorts while I could.

Hit the bridle path for some “tentative surges,” as Coach Kevin called them. Surge comfortably but not an all-out effort. However, my Garmin calls them intervals, and I like the sound of that better!

Felt great. Was a fantastic, muddy run. Happy to see consistent intervals with a nice negative split.

Conditions: Overcast – 37F – feels like 28F – 62% humidity – 14 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 15 min wu; 3 x 2:00 surges (3:00 jogging RI)
  • Actual = 3.70 mi – 30:16 – 8:10 min/mi avg pace
  • Splits =
    • (wu) 1.81 mi – 15:15 – 8:27 min/mi
    • (1) .27 mi – 2:00 – 7:24 min/mi
    • (3) .35 mi – 3:00 – 8:35 min/mi
    • (4) .27 mi – 2:00 – 7:24 min/mi
    • (5) .35 mi – 3:00 – 8:35 min/mi
    • (6) .28 mi – 2:00 – 7:10 min/mi
    • (7) .37 mi – 3:00 – 8:08 min/mi

Tuesday

Cross-train: Spin.

On a day when it was 5F, felt like -15F, was happy to have a spin session on the schedule. Easy, steady spin with a bit higher resistance. Maintained 100+ rpm cadence.

Take that you nasty, freezing cold-ass weather.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45-min easy spin
  • Actual = 12.08 mi – 45:00

Wednesday

Run: Easy Intervals.

Still so cold outside, so hit the Alter G after physical therapy at Finish Line PT.

Same workout as Monday, but run at 75% body weight. Allowed me to run slightly faster paces at same effort.

Started breaking in a new pair of Saucony Ride 6.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet) mixed with coffee

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; 3 x 2:00 (3:00 jogging RI)
  • Actual = 3.72 mi – 30:00 – 8:03 min/mi avg pace
  • Splits =
    • (wu) 1.78 mi – 15:00 – 8:27 min/mi
    • (1) .28 mi – 2:00 – 7:13 min/mi
    • (2) .36 mi – 3:00 – 8:27 min/mi
    • (3) .28 mi – 2:00 – 7:13 min/mi
    • (4) .36 mi – 3:00 – 8:27 min/mi
    • (5) .29 mi – 2:00 – 6:58 min/mi
    • (6) .37 mi – 3:00 – 8:13 min/mi

Thursday

Rest Day.

Friday

Run: Easy. (Scheduled: 45-min spin)

Was heading out of town on the weekend for a little R&R. So moved Saturday’s run to Friday. Again, ran on the Alter G before physical therapy at Finish Line.

Plan called for 45-min easy with a fast finish. Ran at 75% body weight and knocked the pace down two times during the workout.

Felt great.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 5.67 mi – 45:00 – 7:56 min/mi avg pace
  • Splits =
    • (1) 3.75 mi – 30:00 – 8:00 min/mi
    • (2) 1.27 mi – 10:00 – 7:53 min/mi
    • (3) 0.64 mi – 5:00 – 7:47 min/mi

Saturday

Rest Day. (Scheduled: 45-min Run)

Did this run on Friday, instead.

Sunday

Rest Day.

Weekly Totals

  •   2 hrs 30 mins
  •   13.09 miles running

See all weekly workout recaps here.

Return To Running: Week Four

2014-01-04 12.46.34-2

Week four was another week of juggling workouts; but, happy to see my runs gradually getting longer. Still pain-free!

Monday

Rest Day. (Scheduled: 30-min run)

Was not able to get my run in today, per schedule.

Tuesday

Run: 30-min Run. (Scheduled: 45-60 min spin w/ surges)

Was scheduled to spin. Since I wasn’t able to get my run done on Monday, switched to a run day.

Broke the run into two parts, due to my personal schedule:

  • Alter G treadmill run after physical therapy at 75% body weight = 2.45 mi – 20:00 – 8:09 min/mi pace
  • Midnight run in Central Park = 1.54 mi – 13:35 – 8:49 min/mi pace

Conditions: Outdoor portion = cold!

Fuel: N/A

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 30-min run
  • Actual = 3.99 mi – 33:35 – 8:25 min/mi avg pace
  • Splits = See above.

Wednesday

Run: 30-min Run.

Was so happy to meet up with Dee in the morning to welcome the new year! Did a slow, easy run on the bridle path and caught up with each other.

Cold and windy, but the time flew in good company.

Longest continuous run since Chicago Marathon. Also, my new Garmin thinks I ran a 5K PR this morning (not by far). But if it insists I ran both a distance and 5K PR on 1/1/14, let’s go ahead and call it the year of PRs!

Conditions: Sun – 27F – felt like 19F – 44% humidity – 6 mph winds

Fuel: N/A

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 30-min run
  • Actual = 3.95 mi – 36.02 – 9:07 min/mi avg pace
  • Splits = (1) 9:20; (2) 9:11; (3) 8:57; (4) 8:32

Thursday

Rest Day.

Friday

Rest Day. (Scheduled: 30-min run)

Saturday

Cross-train: 45-60 min Spin.

Run: 30-min Run with Surges.

Made this a double workout for the missed run on Friday. 

Kept the spin session easy – lower resistance, higher leg turnover (100+ rpm cadence). Followed with 30-min easy on the treadmill. To cover the surges during my run, I followed a pre-programmed treadmill course with rotating elevation profiles.

Feeling fine – pain-free, no soreness next day.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe and Saucony Ride 5

Plan v Actual:

Spin -

  • Plan = 45-60 min easy spin
  • Actual = 13.00 mi – 45:00

Run -

  • Plan = 30 min run with surges
  • Actual = 3.55 mi – 30:00 – 8:27 min/mi avg pace

Sunday

Rest Day.

Weekly Totals

  •   2 hrs 24 mins
  •   11.49 miles running

See all weekly workout recaps here.

Return To Running: Week Three

2013-12-27 14.06.38-2

Week three required a little bit of juggling workouts to fit with my personal schedule. But, I’m happy to have a week that more closely resembles what I’m used to – five workouts including running and spinning. Not to mention I’m elated to be running pain-free while slowly rebuilding mileage.

Monday

Run: Easy. (Scheduled: 45-min Easy Spin)

Scheduled for an easy spin session; instead, needed to switch workout to a run.

Felt fantastic – no pain, and happy easy pace is quickly returning to where it used to be during Chicago Marathon training.

Plan called for a run on either a dirt path or the Alter-G treadmill. Ran over to Central Park, onto the bridle path, and back home.

Did PT-recommended hip flexor stretches after.

ConditionsSun – 34F – felt like 27F – 54% humidity – 15 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 20 min run on dirt path or alter G
  • Actual = 2.54 mi – 21:01 – 8:16 min/mi avg pace
  • Splits = (1) 8:11; (2) 8:20; (3) 8:14 for .54 mi

Tuesday

Cross-Train: Spin. (Scheduled: 20-min Run on Dirt or Alter-G)

Today’s schedule called for a 20-min easy run. However, I had to switch the workout to evening. Did the spin session that was originally scheduled for Monday instead.

Kept the effort easy, and threw in a couple sprints to make it interesting. Maintained 93+ rpm cadence.

Did PT-recommended hip flexor stretches after.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45-min easy spin
  • Actual = 13.75 mi w/ surges – 45:00
  • Splits = N/A

Wednesday

Rest Day.

Thursday

Rest Day.

Friday

Run: Easy.

Again, comfortable pace and no foot pain at all.

Easy run over to Central Park and the bridle path. Beautiful winter day with cool air and clear skies. Finally dropped a negative split…been a while since I’d seen one of those!

Conditions: Sun – 37F – felt like 31F – 41% humidity – 8 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 20 min run
  • Actual = 2.61 mi – 22:05 – 8:27 min/mi avg pace
  • Splits = (1) 8:37; (2) 8:31; (3) 8:05 for .61 mi

Saturday

Run: Easy.

Scheduled for a 25-min easy run on dirt or Alter-G treadmill.

Happy to be sounding like a broken record: no pain, great run!

Weather was fantastic – late December in NYC and 46F. Shorts, shorts, shorts!!!

Hit the bridle path, which was a muddy mess. Made for great fun as I blasted through the puddles and enjoyed the moment. Also, ran another nice little negative split.

Did PT-recommended hip flexor stretches after.

Conditions: Sun – 46F – feels like 41F – 36% humidity – 13 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 25 min easy on dirt path
  • Actual = 3.07 mi – 25:06 – 8:10 min/mi avg pace
  • Splits = (1) 8:31; (2) 8:05; (3) 7:59

Sunday

Cross-train: Spin.

Did a 45-minute easy spin session after meeting up with Robin, Neal, Elyssa, Amy, and Kelsey for breakfast.

Maintained cadence around 105+ rpm.

Conditions: N/A

Fuel: Breakfast/Coffee

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45-min easy spin
  • Actual = 13.22 mi – 45:00
  • Splits = N/A

Weekly Totals

  •   2 hrs 38 mins
  •   8.22 miles running

See all weekly workout recaps here.

Return To Running: Week Two

2013-12-16 10.00.13-1

Week two included some treadmill running, one gorgeous outdoor run, and physical therapy.

Monday

Run: Easy.

Plan called for a 2-mile run with a 5-min walking break in between miles. Since I was at Finish Line PT, snagged some time running on the Alter G treadmill. First time running on this, and it’s quite an experience. Can see how the air chamber actually encourages better form as you really need to engage that forward lean to stay rooted on the belt.

Ran at 75% body weight for two miles. Did not take the 5-min walk break as the run felt comfortable and easy.

Conditions: N/A

Fuel: N/A

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 1 mi easy; 5-min walking RI; 1 mi easy
  • Actual = 2 mi – 16:53 – 8:27 min/mi avg pace
  • Splits = N/A

Tuesday

Cross-Train: Spin.

45-min easy spin session.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45 min easy spin
  • Actual = 45 min easy spin
  • Splits = N/A

Wednesday

Run: Easy.

Ran on the treadmill after physical therapy again. This time, used the regular treadmill. Finish Line PT’s treadmill is calibrated better than any Equinox treadmill I’ve been on lately. An easy 8:30 pace felt like an actual 8:30 pace. Not like in the gym, where I grapple with a 9-min/mi feeling like a sprint.

Started a little slower than 8:30 and reduced to 8:20 for mile 2. Did not take the 5-min walk break.

Felt great, no pain.

Conditions: N/A

Fuel: N/A

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 1 mi easy; 5-min walking RI; 1 mi easy
  • Actual = 2 mi – 17:05 – 8:32 min/mi avg pace
  • Splits = N/A

Thursday

Rest Day.

Friday

Rest Day.

Saturday

Rest Day.

Sunday

Run: Easy.

Easy evening run in this beautiful, mild weather. Was elated to run in shorts and a singlet in late December!

Run felt fantastic.

Conditions:  Evening – 64F – felt like 64F – 70% humidity – 7mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 1 mi easy; 5 min walking RI; 1 mi easy; 5 min walking RI; 1 mi easy
  • Actual = (Running) 3 mi – 24:39 – 8:13 min/mi avg pace
  • Splits (Running) = (1) 8:00; (2) 8:18; (3) 8:21
  • Total activity w/ walking breaks = 3.56 mi – 34:54 – 9:47 min/mi avg pace

Weekly Totals

  •   1 hrs 53 mins
  •   7 miles running

See all weekly workout recaps here.

The Breaks: Moving Beyond Injury

2013-12-06 16.31.54

“Turn your wounds into wisdom.”

Oprah Winfrey

~

Two weeks ago, I returned to Dr. Geller, the orthopedic podiatrist who’s been treating my most-recent stress fracture. He x-rayed the site of the injury, and gave me the green light – healed! You can see it in the middle metatarsal: a faint, swirly milky way of new bone. I can finally put seven weeks of recovery behind me. Now, it’s time for next steps.

Since this stress fracture is a repeat injury – second instance on same foot, different metatarsal – Dr. Geller has me undergoing a number of evaluations to determine the cause(s). Between a DEXA bone scan to determine bone mineral density, blood work, and a gait evaluation with a physical therapist – some answers are to be had.

With each piece of the puzzle comes a better understanding of why I came away injured during the Chicago Marathon. Since the tests are still ongoing, I’ll wait to put all the information together. I realize my experience is not uncommon. Hopefully the information I share at some point will be useful to someone in the same situation.

In the meantime, I’m undergoing physical therapy at Finish Line PT to help retrain and strengthen the supporting muscles – especially in my right foot/leg.

Initially I felt discouraged to find myself sidelined a second time. Eventually, I accepted the repeat injury as a cry from my body that something needed to be addressed now. As I begin to understand the larger picture around this small stress fracture, I see that this is a valuable learning experience. Hopefully all the information and therapy will become the foundation for a faster, stronger spring season…and running career, in general.

 

Return To Running: Week One

2013-12-04 13.55.12

Week one marked my return to Coach Kevin’s running workouts! I was officially cleared to run on December 6, so back up we start! I’ve also embarked on Physical Therapy to help rehab my foot and correct my running form moving forward. It’s humbling to start up again running a mile at a time, but I’ve said it before: even a mile is solid ground from which to propel forward. New goals await, as does some healthy running.

Monday

Run: Easy.

Scheduled to run one mile on soft surface. Instead, had a photo shoot for Fitness Magazine, which required some easy running back and forth. Was outside in the cold/rain for a good 30-40 minutes. Figured that covered the effort of a one-mile run.

Conditions: Rain – 30(ish)F

Fuel: N/A

ShoeSaucony Kinvara 4

Plan v Actual:

  • Plan = 1 mi easy
  • Actual = Easy jogging back & forth over short distance (~ 30 min)
  • Splits = N/A

Tuesday

Cross-Train: Spin

Blatantly misinterpreted Kevin’s workout instructions. Subtle difference made for a very different workout than intended. Resulted in what Kevin claimed “must have been a hellacious workout.”

Believe instructions actually indicated 4 or 5 intervals of :45-1:00 surges, with a 3-min easy rest between each. Instead, I thought he meant 4 intervals of 4-min or 5-min surges with the last minute of each surge even faster. So, that’s what I did. Regardless, it was a great workout.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 15 min wu; 4-5 x :45-1:00 harder (3:00 RI); 10 min cd
  • Actual = 57 min = 15 min wu; 4 x 5-min surge w/ 1:00 harder (3:00 RI); 10 min cd
  • Splits = N/A

Wednesday

Physical Therapy: Initial Evaluation.

Met with Alison, the Physical Therapist at Finish Line PT, who is helping rehab my foot after stress fracture recovery. She did some balance and form assessments during a 1-hour evaluation.

Focused on stretching my calves and hip flexors, and some form corrections concerning my right foot.

Thursday

Run: Easy.

Kevin has me doing my return-to-running workouts on soft surfaces (i.e. a dirt path or trail). The temperatures have been cold, which is normally fine for my running. But the nearest dirt path is at least a 10-minute walk away from home. Not far, but in the cold, I would be walking more than running. So, I opted for another soft surface: the treadmill. Believe me, it’s not my favorite option, but lets me get the job done. Kept the treadmill pace very easy.

Did the hip flexor and calf stretches that Alison – Physical Therapist from Finish Line PT – recommended before run.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 10 min easy on dirt path
  • Actual = 1.13 mi – 10:00 – 8:50 min/mi avg pace
  • Splits = N/A

Friday

Cross-Train: Spinning

Moved workout to Saturday due to personal schedule.

Saturday

Two-workout day.

Cross-Train: Spinning

This was Friday’s workout, moved to Saturday. Did 45 min easy spin, concentrating on keeping RPM at 90. Did a few surges from 20-seconds to 1:00. Nothing crazy – relatively low resistance – just to get cadence up.

Shoe: Shimano Cycling Shoe

Run: Easy.

Easy 10-15 min run on treadmill following spin session. With the snow, wasn’t worth testing a newly healed stress fracture on some slick ground. Again, kept treadmill pace very easy.

Did the hip flexor and calf stretches that Alison – Physical Therapist from Finish Line PT – recommended after run.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 10-15 min easy on dirt path
  • Actual = 1.67 mi – 15:00 – 9:00 min/mi avg pace
  • Splits = N/A

Sunday

Rest Day.

Weekly Totals

  •   3 hrs 37mins
  •    2.8 miles running

See all weekly workout recaps here.

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