#WineglassForWhitey Update: Patience
Posted on July 26, 2015
When I committed to running Wineglass Marathon, and fundraising in honor of Whitey, I had 12 weeks in which to train.
Now two weeks in, I’ve had time to grapple with familiar demons of training: doubt and fear. After not training for two years, even easy runs felt less than. Yet I know the runs will get longer and the paces harder.
Then I remind myself that there’s a plan: four weeks easy base-building; six weeks of hard work; two weeks of taper; race day.
This plan helps keep things in order. I have four weeks to dance with doubt before the real work begins. By then, my head needs to be clear…or at least believe it is within my control.
At some point last week – when I’m sure my body was feeling less than capable on a hot, sweaty run – I told myself that this self-imposed struggle is a privilege. It is a choice, and in many ways, a self-indulgent luxury of good health.
What’s not a choice is being diagnosed with cancer. Ask Whitey. And so, I think about how he needs a liver transplant to beat his liver cancer. I think about his family and the support network he has. I think about the treatments he’s undergoing to save his life.
Over the weekend, I read an article by Shozan Jack Haubner, author of Zen Confidential: Confessions of a Wayward Monk. In the article he recounts his experience with a medical emergency that landed him in the ER. He was initially diagnosed with cancer…a diagnosis which was later found to be inaccurate. There were two excerpts that stuck in my mind:
“Patience is the key to your mental health when you are physically ill. It is the one of the few virtues you can actively cultivate when your body ceases to cooperate. When sick, you must practice the lost art of waiting and seeing, for your life is now on hold. You must slow down to meet the rhythms of a body that is fighting with itself, for you. The problem is, once you do slow down, the demons – the anxieties and fears you were fleeing while you were healthy finally catch up with you.”
And:
“The moment I got sick a light went out, and since then I’d forgotten the most basic principle of Zen meditation: breathe into the place where you ache the most.”
So I’ve been thinking about patience and how it plays into everything. Sure, it’s relevant to marathon training. More so, it’s relevant when we feel we have little or no control over our circumstances, though we very well know our desired outcome. And I’ve thought about how patience must play into Whitey’s situation. Especially Whitey’s situation.
I’ve taken the time this weekend to breathe where I ache the most: my heart. It breaks to see a friend dealing with cancer. Then I see how Whitey is approaching this challenge: with openness, love, and humor. My heart then feels encouraged and swells with this breath of patience for all that is going on around us…all the things we can control and those we cannot.
I can’t control if you will donate. But I can control the patience and determination needed to achieve this goal: $10,000 in 12 weeks in honor of Matt White. I ask again: please support.
Support cancer research so one day, a diagnosis won’t require so much “waiting and seeing”. Support research so we will one day have a cure. Donate here.
With gratitude,
Lora
#WineglassForWhitey
#WineglassForWhitey
Posted on July 22, 2015
After a two-year hiatus from marathon training, I’ve decided to dust off my (multitude) of running shoes.
On October 4th, I’ll be running Wineglass Marathon and dedicating this race to my friend, Matt White (affectionately known here on out as Whitey). I’ve committed to raising $10,000 for cancer research during the course of my 12-week training, in solidarity of Whitey’s fight.
Whitey was recently diagnosed with liver cancer. This is his second battle against cancer, the first being kidney cancer when he was seven years old.
Now in his 30s, he’s recently undergone two TACE (transarterial chemoembolization) procedures to attack two different tumors in his liver. His most recent procedure was two days ago to address the larger (more stubborn) of the two. Ultimately, Whitey is waiting for a liver transplant to save his life.
When I lost my father in his late 70s to cancer last year, it was easier to comfort myself by saying he’d had a longer life than many are fortunate to have. When it’s a friend in his 30s who is diagnosed – husband, father of toddler twins – it makes you want to give cancer the middle finger x 100.
The outpouring of support for Whitey is incredible. Then again, he is a beautiful soul the world is lucky to have.
Follow my journey to the Wineglass Marathon finish line…as this race isn’t about a goal time, a Boston qualifier, or anything like that. This one’s a toast to life…Whitey’s, to be exact. And, if we help fund the research that will one day find a cure, then I only have one thing to ask of you: please donate as generously as your means and heart allow.
We’ve already raised nearly $3,000 in nine days. Join me in making #WineglassForWhitey a success.
On An Anniversary
Posted on February 18, 2015
This morning at 4 AM marked the one-year anniversary of my dad’s passing to cancer. The emotions of the days leading up mirrored those of last year, when my father was in hospital. It was a replay of the shock of seeing someone like you’d never seen him before: clinging to life. It was a rebuilding of the unimaginable stress and anticipation of something beyond my control.
Yet, I woke up this morning knowing this day would approach. And there was more a sense of relief than anything. Like the relief I felt when I got the news, knowing my father’s suffering had come to a close. When I spoke to my mother, she said she hopes my father has found peace…but that the rest of us were still broken. Which is true. We are indeed fractured in different ways. We are traumatized from watching someone die from cancer in front of our eyes. We are shattered from the complexities of relationships, and people’s damaged selves, and issues unresolved.
It seems that an anniversary is like reliving some of these aspects. You let the emotions wax and wane. You relive the moments including the worst of them: the shock of seeing someone so dramatically altered, the last words spoken in fragments so you are left wondering their real meaning. But this time you are more prepared, like following a familiar story: remember when this happened?
A lot can change in a year.
This first anniversary is a Kaddish of sorts for my father. I find happiness in the fact that he is a year removed from his pain. As for the rest of us, yes, we are broken. But I have all my fragments in my hand, and it’s up to me to reshape them as I see fit.
In Memory
Roger E. Cohen
July 21, 1936 – February 18, 2014
You Can Do It All (But Not At Once)
Posted on January 1, 2015
“Not being able to do everything is no excuse for not doing everything you can.”
― Ashleigh Brilliant
It’s been months since I shared something here. Last I wrote, I was ending a 10-week fundraising campaign in honor of my father’s loss to cancer. In retrospect, that sums up the theme of my 2014. There were major upswings to counter some serious lows. It was the year I learned I can do anything to which I put my mind, but that I cannot make it all happen at once, no matter how badly I may have wanted or needed. It was a year of profound loss and challenges. It was also a year of giving from my heart. It was a year in which I grew more than any other year I can recall.
One thing I learned was when dealing with personal tragedy, I found healing by focusing on others. From this I reaped unexpected benefits in the richest ways. But, it meant putting a few personal goals on hold, especially when it came to running. With all good intentions to run fast spring races and a comeback fall marathon, I didn’t have the energy to do those plans justice.
Instead, I started a new job and stood by some incredible people as they achieved their goals. It wasn’t always easy to see the year slip away knowing I didn’t have to power to force everything into place. Seems we all get a turn – and this past year was mine for certain things, and not others. That’s certainly okay. As painful as it was to step aside from the Chicago Marathon in October, it was the kindest thing I did for myself. I wasn’t prepared; I wasn’t fit – emotionally and physically – to demand that much of myself. But, I got to watch Bridget run her first marathon there, and that was priceless.
So, instead of bursting into 2015 with all of my unfinished business, I am easing into the year by being present, awake, and open to its possibilities. Perhaps that will mean some new running goals. Perhaps it will mean simply knowing when to launch into action and when to step aside and take a breath, knowing that all good things come in time.
Wishing you an upcoming year of health, happiness, and dreams that come to fruition.
Cancer Don’t Care – Two Days To Go!
Posted on June 2, 2014
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.
- Online”Gallery Night” – Add to your art collection by taking home a beautiful photograph generously donated by New York City artists, Gary Joseph Cohen, Jayne Wexler, and Joshua Brandenburg. All prints are signed by the artists!
- 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
Posted on May 22, 2014
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
Posted on May 12, 2014
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
Posted on May 6, 2014
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.
Conditions: Overcast – 49F – feels like 43F – 59% humidity – 17mph winds
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony 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.
Conditions: Sun – 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!
Conditions: Sun – 66F – felt like 66F – 35% humidity – 5mph winds
Fuel: Protein-enhanced Chocolate UCAN (1/2 packet)
Shoe: Saucony 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
Posted on March 8, 2014 Leave a Comment
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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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
Posted on March 2, 2014 Leave a Comment
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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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
Posted on March 2, 2014 1 Comment
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
Shoe: Saucony 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
Shoe: Saucony 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
Posted on March 2, 2014 Leave a Comment
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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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
Posted on February 12, 2014 2 Comments
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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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
Posted on February 3, 2014 1 Comment
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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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: December 2013
Posted on February 1, 2014 Leave a Comment
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
Posted on January 28, 2014 1 Comment
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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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
Posted on January 20, 2014 2 Comments
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)
Shoe: Saucony 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)
Shoe: Saucony 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)
Shoe: Saucony 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
Posted on January 19, 2014 Leave a Comment
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
Posted on January 16, 2014 Leave a Comment
“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
Posted on January 12, 2014 Leave a Comment
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)
Shoe: Saucony 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)
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
Shoe: Saucony 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)
Shoe: Saucony 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
Posted on January 5, 2014 Leave a Comment
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
Shoe: Saucony 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
Shoe: Saucony 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.
LV runs NYC 