#sweat #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“I have nothing to offer but blood, toil, tears and sweat.”
Winston Churchill
Day Ten: Tuesday, March 26, 2013
#sweat #30DaysToBoston #photochallenge

Advertisements

Allstate 13.1 New York Race Recap

globe

“There is a great advantage in training under unfavorable conditions. It is better to train under bad conditions, for the difference is then a tremendous relief in a race.”
Emil Zatopek

~

Such was the Allstate 13.1 New York: training under unfavorable conditions. From the confusing course to the weather, this run became a test in pushing through when all I wanted to do was go home.

My intent for this half marathon was to run at goal marathon pace as prep for Eugene. Jess and I agreed to pace together with a target range of 8:00 – 8:15 minutes per mile. Since there were no pace-based start corrals, we lined up toward the front but not so close to the front runners. However, we were immediately entangled in a crush of people running a range of paces from the beginning. We did a lot of weaving in order to get space and settle in. The run started off under frustrating conditions.

Map courtesy of Allstate 13.1 New York

Map courtesy of Allstate 13.1 New York

The course itself was convoluted. The map showed a confusing path of continuous, disorienting loops around the park. A few people who’d run this before reassured the course made more sense once actually running it. This was true in the sense we always knew which path to use and which direction to run. But, I felt I never fully got a grasp of where I was along the course. I spotted later mile markers early on, so knew we would be passing certain spots more than once. But coming and going, I couldn’t necessarily tell who was ahead of us or who was behind.

Course conditions were also wanting. Majority of the roads were littered with numerous potholes. I hit the edge of one and felt my ankle twist. Certain sections were also flooded with muddy puddles. One part in particular was so flooded that runners were rerouted up over a curb and through the sodden, mucky lawn. Not ideal when you’re trying to keep a steady pace.

The worst of it was the near-constant headwind. Understandably, this is beyond anyone’s control. It simply added to the misery. As we wound around the lake, the headwind was so strong (noted: 26 miles per hour) that the effort to maintain pace was ridiculously tiring. It almost felt as if we were being pushed backward. IMG_3033

Basically, I was cranky from about mile 3 onward. Even though my body was holding up, my mind kept suggesting I hightail it home. Of course, I didn’t. Mile after mile, I negotiated with myself to keep moving forward. The statements that came out of my mouth were undeniably cheerless:

  • “Jess, this doesn’t feel good.”
  • “Jess, I’m hurting right now.”
  • “I can’t stand this f*****g wind!”
  • “Let’s just make it to the next water table…where ever that may be.”
  • “If you’re feeling good, go on without me!”

You get the idea. Cranky and negative. Thankfully Jess and I were on the same page, so we commiserated and stuck by each other. And the few moments of course support from strangers, and especially a friend, made it bearable. When we finally made it to mile 10, I remember thinking, “It’s just one foot in front of the other. Easy as that.” Despite all the grumbling, we ran this just under our target pace range. Success!

Finish LineIn the end, this run was a valuable experience in pushing through when all I wanted to do was stop. It served its purpose, and perhaps a more crucial one than practicing pace. When it counted, Jess and I buckled down and rode it out to the end: the silver lining.

This was certainly a run for the books. I’ll be sure to draw upon this day in the later miles of Eugene. “Remember when you wanted to throw the towel in at mile 3, but you didn’t? Keep going.”

Stats per Garmin:

  • Actual = 13.35 mi – 1:46:10 – 7:57 min/mi avg pace
  • Actual splits = (1) 8:13; (2) 7:50; (3) 7:44; (4) 7:44; (5) 7:51; (6) 8:01; (7) 7:56; (8) 8:02; (9) 8:09; (10) 7:54; (11) 8:01; (12) 8:26; (13) 7:45; (14) 7:15 (for .35 mi)

Official race stats:

  • Actual = 13.1 mi – 1:46:14 – 8:06 min/mi avg pace
  • Top 5% female finishers

#distance #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“If you’re not pushing yourself beyond the comfort zone, if you’re not demanding more from yourself – expanding and learning as you go – you’re choosing a numb existence. You’re denying yourself an extraordinary trip.”
Dean Karnazes

Day Nine: Monday, March 25, 2013
#distance #30DaysToBoston #photochallenge

Route of the 22-mile NYC Marathon training run that made me realize a Boston Qualifier wasn’t simply a dream, but a very real possibility. Three boroughs, three bridges, and Central Park hills – October 2012

Eugene Marathon Training: Week Ten

Photo license: © All rights reserved

Photo license: © All rights reserved

Week ten had some amazing runs and some “okay” runs but they all served their purpose in training. Especially the 13.1 New York half marathon as training run. That one was a prime lesson in just how the mind can will the body to keep moving in a less-than-ideal state. Overall, came out of the week feeling great. Looking ahead to next weekend’s 20-miler!

Monday: Foam Roll and Stretch for 30 minutes. 

Tuesday: Bari BOUNCE for 60 minutes. Melinda led a fantastic workout with cardio, strength training using resistance bands and dumbbells, bodyweight exercises, and sculpting moves. Full-body and sweaty. Love how the trampoline requires core to be engaged.

Run. Second workout of day was a fantastic goal marathon pace tempo run. Weather turned from snow and rain, to sunny and 40. Ran in shorts! Did 5-mile loop then went on bridle path for some really fun puddle jumping. Muddy run. Pacing was all over the place. Price of having fun.

Fueled with two packets of protein-enhanced UCAN.

  • Plan = 2 mi warmup; 6 mi @ 8:10; 1 mi cool down
  • Actual = 9.03 mi – 1:11:47 – 7:56 min/mi
  • Actual splits = (1) 7:55; (2) 8:09; (3) 7:44; (4) 7:54; (5) 7:47; (6) 7:47; (7) 7:57; (8) 7:46; (9) 8:30

Wednesday: Rest Day. Double workout on Tuesday meant rest day on Wednesday.

Thursday: Run. Meant to be an 8-mile run, but called it a day at 6 miles. Made it farther than expected considering I felt blah from mile 1. Body was fine, legs a little tired, but mentally wasn’t digging it. Knew in first few minutes it would be a slog.

My runs have been feeling great lately, so realize I was due for an “eh” run. Happens. Better runs to follow…and Eugene will still be mine!

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 8 mi easy
  • Actual = 6.01 mi – 50:11 – 8:20 min/mi
  • Actual splits = (1) 8:26; (2) 8:28; (3) 8:16; (4) 8:13; (5) 8:13; (6) 8:29

Friday: Run. Ran remaining two miles from Thursday’s workout as shakeout. A day can make a huge difference. Felt fantastic!

Quick run along bridle path. Had to smile at runner dude who said, “You’re tough, braving the cold like that [in shorts]!” Was perfect shorts weather!

  • Plan = 2 mi shakeout
  • Actual = 2.11 mi – 16:31 – 7:49 min/mi avg pace
  • Actual splits = (1) 7:56; (2) 7:42

Saturday: Run. Ran Allstate Life Insurance 13.1 New York Half Marathon in Queens as goal marathon pace training run. Details still to follow in race recap. On-course conditions were rough: uneven running surfaces (potholes, puddles, mud, routed over curbs and through sopping wet grass), lots of turns, 26 mph headwinds for miles at a time without reprieve.

Struggled mentally by mile 3 – just wasn’t enjoying the run at all. Thankful to have had Jess with me the whole way. Managed to push through and maintain decent pace (minus two water table breaks in later miles).

Glad that’s over.

Fueled with two packets of protein-enhanced UCAN.

  • Plan = 13.1 mi @ 8:10 min/mi pace
  • Actual – 13.35 mi – 1:46:10 – 7:57 min/mi avg pace
  • Actual splits = (1) 8:13; (2) 7:50; (3) 7:44; (4) 7:44; (5) 7:51; (6) 8:01; (7) 7:56; (8) 8:02; (9) 8:09; (10) 7:54; (11) 8:01; (12) 8:26; (13) 7:45; (14) 7:15 (for .35 mi)

Foam Roll and Stretch for 30 minutes.

Sunday: Rest Day. Lots of walking around the city. Legs felt relaxed. Foam rolling paid off.

Weekly Totals:

  •    5 hrs 04 mins
  •    30.50 miles running

See all weekly workout recaps here.

LV Runs NYC

#lovedones #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“Grown-ups never understand anything by themselves, and it is tiresome for children to be always and forever explaining things to them.”
Antoine de Saint-Exupéry

Day Eight: Sunday, March 24, 2013
#lovedones #30DaysToBoston #photochallenge

#longrun #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“Running long offers a dress rehearsal. Running long teaches the stress of lifting feet 5,000 times per hour. Running long builds confidence.”
Hal Higdon

Day Seven: Saturday, March 23, 2013
#longrun #30DaysToBoston #photochallenge
13.1 New York Half Marathon as goal marathon pace training run.

#playlist #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“Without deviation from the norm, progress is not possible.”
Frank Zappa

Day Six: Friday, March 22, 2013
#playlist #30DaysToBoston #photochallenge
I don’t really run with music unless I’m stuck on the treadmill. But I do have a playlist called Intervals with Ke$ha & Katy Perry to Phish, Mumford, and Beck.

Playlist:

All the Right Moves – OneRepublic
All the Things She Said – t.A.T.u.
Best of You – Foo Fighters
Black Tambourine – Beck Guero
Celebrity Skin – Hole
Die Young – Ke$ha
Down With Disease – Phish
E.T. (feat. Kanye West) – Katy Perry
Hard To Handle – The Black Crowes 
I Will Wait – Mumford & Sons
Little Lion Man – Mumford & Sons
Little Talks – Of Monsters and Men
Lost! – Coldplay
Love In An Elevator – Aerosmith
(More Bounce In) California – Soul Kid
My Doorbell – The White Stripes
Nausea – Beck
Never Far Away – Chris Cornell
Ølbriller (feat. Byz) – Erik Og Kriss
Pursuit of Happiness (Steve Aoki Remix) – Remake Cover Tribute To Kid Cudi
Renegades of Funk – Rage Against the Machine
Run Baby Run – Garbage
Starlight – Muse
Think Twice – Eve 6
Thnks Fr Th Mmrs – Fall Out Boy
Vertigo – U2
Walk – Foo Fighters
Walk This Way (Live) – Aerosmith
What’s The Frequency, Kenneth? – R.E.M.
You Give Love a Bad Name – Bon Jovi 

#snack #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.”
Adelle Davis

Day Five: Thursday, March 21, 2013
#snack #30DaysToBoston #photochallenge
Generation UCAN: fuels my workouts, my races, and sometimes my life!

#inspire #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“Example has more followers than reason.”
Christian Bovee

Day Four: Wednesday, March 20, 2013
#inspire #30DaysToBoston #photochallenge
It’s more than a personal challenge; it’s an opportunity to be a role model.

#speedwork #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“If everything seems under control, you’re not going fast enough.”
Mario Andretti

Day Three: Tuesday, March 19, 2013
#speedwork #30DaysToBoston #photochallenge
Elite female half marathoners – more representative of speed than anything I do!

#breakfast #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“Expect problems and eat them for breakfast.”
Alfred A. Montapert

Day Two: Monday, March 18, 2013
#breakfast #30DaysToBoston #photochallenge
Morning Coffee

(Present but not pictured: Food)

Eugene Marathon Training: Week Nine

Kim Smith - NYC Half MarathonPhoto license: © All rights reserved

Kim Smith – NYC Half Marathon
Photo license: © All rights reserved

Week nine was a bit opposite of last week in that there were less workouts. Where week eight contained extra workouts, this week was sparse. I was unable to get my strength training session scheduled due to schedule conflicts on both sides. However, the time off to recharge was needed after a busy week prior. Work also filled some of those days with “active rest.” Wednesday, I walked four miles doing research; and Saturday I was on my feet for seven hours working the NYC Half Marathon expo with Generation UCAN. Both great outings. The runs themselves went well this week. The 18-miler was challenging in a good way. I also spent Sunday morning cheering at the NYC Half Marathon, which was excellent fun! Again, more time on my feet. But, it certainly fueled my evening run with thoughts of everyone who raced.

Monday: Run. Moved hill workout up one day. Basically ran this after a late night out. Run itself felt surprisingly good. Plan called for a 6-mile park loop, running easy the majority of the route and pushing up each hill with high knees and swinging elbows. Followed by a one-mile cool down. Felt comfortable on the hills and was able to push the pace on those segments.

Ran in a tank, shorts, and gloves which made me ecstatic!

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 6 mi clockwise loop, pushing up each hill; 1 mi cool down
  • Actual = 6.98 mi – 57:19 – 8:12 min/mi avg pace
  • Actual splits = (1) 8:16; (2) 8:01; (3) 8:05; (4) 8:12; (5) 8:25; (6) 8:09; (7) 8:19

Tuesday: Rest Day. Spent morning walking around MJSA jewelry expo. Several hours on feet.

Wednesday: Walking. Needed to be out and about doing research for work. Morning and afternoon consisted of a 4mi walk through midtown and back home.

Thursday: Rest Day.

Friday: Run. Moved long run up due to busy weekend schedule. Thankful Jess also moved her long run, and that our mileage matched. Great to have her company!

Started this run feeling like the Tin Man. Legs were tight and stiff. I’m due for a massage, I think. We did a clockwise park loop. Between ridiculous wind and hills, it wasn’t feeling great. After one loop, decided to head to west side highway.

Felt much better once we hit the highway. Was easier to get into a steady pace. So cold, but then the wind completely died down on return trip and it warmed up. Odd weather.

Kept reminding ourselves to slow down. Aside from that, we were relatively even paced with a nice drop in the last 4 miles.

Finished this run feeling much better than when we started. Always encouraging. Jess definitely helped me push through!

Fueled with two packets of protein-enhanced UCAN.

  • Plan = 18 mi easy
  • Actual = 18.04 mi – 2:34:02 – 8:32 min/mi avg pace
  • Actual splits = (1) 8:26; (2) 8:29; (3) 8:30; (4) 8:28; (5) 8:34; (6) 8:29; (7) 8:55; (8) 8:59; (9) 8:37; (10) 8:34; (11) 8:30; (12) 8:29; (13) 8:40; (14) 8:30; (15) 8:24; (16) 8:25; (17) 8:22; (18) 8:15

Saturday: NYC Half Expo. Worked the Generation UCAN booth from 10AM – 5PM. Was excellent meeting many runners getting ready for the half marathon. Spent the whole time on my feet, which I felt after a while. But, the day had great energy, so no complaints!

Sunday: Run. Spent four hours cheering at the NYC Half Marathon! Loved it! So inspiring.

Up early to move around the course. Came home and napped a bit. Went out for an evening run. Was so amped by everyone posting PRs and awesome finish times that this run was fueled by sheer residual adrenaline.

Comfortable run along bridle path, lower loop, and some city streets.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 8 mi easy
  • Actual = 8.02 mi – 1:06:16 – 8:15 min/mi avg pace
  • Actual splits = (1) 8:20; (2) 8:13; (3) 8:19; (4) 8:10; (5) 8:17; (6) 8:26; (7) 8:23; (8) 7:55

Weekly Totals:

  •    4 hrs 37 mins
  •    33.04 miles running

See all weekly workout recaps here.

LV Runs NYC

#shoes #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“A shoe has so much more to offer than just to walk.”

Christian Louboutin

Day One: Sunday, March 17, 2013
#shoes #30DaysToBoston #photochallenge
Saucony Kinvara 3

#30DaysToBoston

sbm-photo-chall-badge

Okay, so I’m not actually racing the Boston Marathon in 30 days. But you know I’m working hard to make Boston a reality in 2014. All my current training’s aimed at making this goal come to fruition. So, when Ty – who writes at SeekingBostonMarathon.com – invited me to join his #30DaysToBoston #PhotoChallenge, I couldn’t refuse. What an exciting way to help this year’s Boston Marathon runners celebrate their final days of training. And, what a fantastic way for me to stay focused on earning my Boston Qualifier in April at the Eugene Marathon.

30daystoboston-v2-SQEach day there are hashtags related to the race for which you post a picture. Along with the daily hashtag (see list – click photo to enlarge), we will include #30DaysToBoston, and #Photochallenge. You can post the photos on your chosen social media sites of choice.

Join in! I know lots of speedsters running Boston this year (awesome!). And, I know quite a few of you who are just like me – striving to turn your Boston dreams into a goal achieved.

I’ll be posting my photos here, and on Instagram, Facebook, Twitter, Pinterest, and Daily Mile.

Ty, thanks for the opportunity to participate. I can’t wait to see how everyone unleashes their creative genius, and hear how they crush Boston on April 15!

#30DaysToBoston starts on Sunday, March 17. Get your cameras (admit it, it’s your iPhone most likely) ready…it’s time to get all photographic.

Eugene Marathon Training: Week Eight

Photo license: © All rights reserved

Photo license: © All rights reserved

Week eight was supposed to be an easy week. Two extra workouts (for networking/business-related purposes) meant it wasn’t quite as easy as intended. Made sure to get extra sleep to compensate. Had no problem meeting the requirements of all workouts; am looking forward to taking a total rest day now! One thing I certainly won’t complain about was the milder weather by the weekend after Friday’s snowfall. Mid-40F means running shorts season is here!

Monday: Foam Roll and Stretch for 30 minutes. 

Tuesday: Run. Early morning goal marathon pace (GMP) tempo run. East Drive, Reservoir, Bridle Path – beautiful sunrise. Legs felt great.

Right achilles got a little torn up from Kinvara hitting the back of right heel. Have done a number of tempo/hill runs in these and never had that issue before.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 2 mi easy; 6 mi @ 8:10; 1 mi easy
  • Actual = 9.01 mi – 1:12:47 – 8:04 min/mi avg pace
  • Actual splits = (1) 8:02; (2) 8:00; (3) 7:55; (4) 7:50; (5) 7:53; (6) 7:41; (7) 8:06; (8) 7:54

BariBOUNCE for 55 minutes. Double workout Tuesday? Check! Visited Bario Studio to try BOUNCE class. Total body and high cardio workout using Jumpsport fitness trampolines, dumbbells, and resistance bands. Challenging workout (especially legs/abs segment) with low impact on joints. As tough as the workout is, it’s so much fun. Absolutely loved it!

Went to class on the heels of my early morning 9-miler, but felt great throughout.

Wednesday: TRX for 50 minutes. Shorter routine since yesterday was a double workout. Incorporated 5lb dumbbells in some exercises (all I have at home).

Circuit =

  • Step ups using chair, with 10 lbs on shoulder, (x20) each leg
  • Single leg squats using chair, with 10 lbs on shoulder, (x20) each leg
  • Single leg deadlift with arm curl and 10 lbs, (x15) each leg
  • TRX squats, (x30)
  • TRX single leg squats, (x15) each leg
  • TRX low row, deep angle, narrow stance, (x25)
  • TRX low row, single arm, deep angle, narrow stance, (x10) each arm
  • TRX standing roll out, (x20)
  • TRX kneeling roll out, (x20)
  • TRX chest press, leg extended to side, (x10) each leg
  • Step ups using chair, with 10 lbs on shoulder, (x20) each leg
  • Single leg squats using chair, with 10 lbs on shoulder, (x20) each leg
  • Single leg deadlift with arm curl and 10 lbs, (x15) each leg

Thursday: Run. Expected snow this morning, but was simply a few flurries. Ran bridle path for softer surface. Supposed to be easy run, and judging by pace body’s feeling ok. A bit tight at first after last night’s TRX. Kind of see now that I did the opposite of a negative split. Admittedly over-paced.

Lots on my mind, which made the run alternate between feeling great and a bit of a slog. Mind over matter, right?

Nice to see Mike on the run!

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 7 mi easy
  • Actual = 7.03 – 57:25 – 8:10 min/mi avg pace
  • Actual splits =(1) 8:01; (2) 8:00; (3) 8:05; (4) 8:12; (5) 8:15; (6) 8:18; (7) 8:21

Friday: Strength Training for 60 minutes. Workout felt tough. Trainer stepped up intensity, and I was feeling a bit tired. Was a push for me. Made it through, but consider it a red flag to take rest days more seriously. Need to recharge as much as I work hard.

Circuit 1 – Dynamic warmup across studio & back, (x3)

  • High knee walking
  • Skipping
  • Skipping for height
  • Skipping for more height
  • Butt kicks, forward
  • Butt kicks, backward
  • Bear crawls, forward
  • Bear crawls, backward
  • Plyometric long jumps

Circuit 2 – (x3)

  • Walking lunges w/ 24lbs, forward across studio & back
  • High knee jog with arms up & 8lb medicine ball, (30 sec)
  • Reverse lunges w/ 24lbs, backward across studio & back
  • Cross lunges w/ 12lbs, (x20) each leg

Circuit 3 – (x3)

  • 90-degree rotation squat jumps to right, (x10)
  • 90-degree rotation squat jumps to left, (x10)
  • Plank, (30 sec)
  • Pushups, (x5)
  • Plank-to-pike pushups, (x10)
  • Half burpee jumps, (x20)
  • Elbow plank with hip rotations, (x10 each side)

Circuit 4 – (x3)

  • Bicycle crunches, (x50)
  • Straight leg raises w/ controlled 10-second descent, (x5)

Stretch

Saturday: World Race for Hope 5K benefitting the Somaly Mam Foundation. Ran this with Erica (Erica Sara Designs sponsored the race prizes!). Was supposed to be 50 degrees later in the day, but the morning was a chilly and windy 36F.

Heeded Mike’s advice to run any of these extra (non-training) races easy. Course had lots of black ice on it from Friday’s snow, which forced me to slow down.

Also jogged the two miles to race start: un-timed but very easy, comfortable pace.

Foam rolled in evening – found knots in quads.

Fueled with one packet of protein-enhanced UCAN.

  • 3.64 mi – 33:03 – 9:04 min/mi avg pace
  • 2mi warmup – un-timed.

Sunday: Run. Legs felt a little sluggish today, not quite as peppy as during last weekend’s 16-miler. That being said, gorgeous weather and Jess U’s fantastic company made it a great run. Went north on west side to George Washington Bridge and Little Red Lighthouse. First time I’ve run that far north!

Only had 10-miles on schedule, but run wound up being 12. Kept pace even and comfortable.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 10 mi easy
  • Actual = 12.01 mi – 1:42:26 – 8:31 min/mi avg pace
  • Actual splits = (1) 8:37; (2) 8:20; (3) 8:33; (4) 8:36; (5) 8:31; (6) 8:36; (7) 8:37; (8) 8:36; (9) 8:35; (10) 8:27; (11) 8:19; (12) 8:28

Weekly Totals:

  •    8 hrs 00 mins
  •    33.69 miles running

See all weekly workout recaps here.

LV Runs NYC

Eugene Marathon Training: Week Seven

Ring by Erica Sara DesignsPhoto license: © All rights reserved

Ring by Erica Sara Designs
Photo license: © All rights reserved

Week seven was one heck of a workout week. Despite a hectic personal schedule, I managed to keep my workouts on-target. Unfortunately had to miss a strength training session, but caught a body sculpting class in its stead. Had some fantastic runs this week. Body’s feeling strong, which my long run confirmed. Capped the week off with a 5K race for fun. Managed a PR, but still haven’t pushed my potential at this distance. Saving that for another time when not in the midst of marathon training. In summary, it was a badass training week!

Monday: Foam Roll and Stretch for 30 minutes. 

Tuesday: Run. Lovely sunrise tempo run in the park. 35F and clear meant perfect running weather. Plan was goal marathon pace (GMP) tempo (8:10 min/mi) with 2 mile warmup and 1 mile cool down. Felt so good, though, I let myself fall into rhythm and went with it.

Also, Kinvaras are quickly becoming my favorite running shoes. So, so comfortable!

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 2 mi w/u; 5 mi @ 8:10; 1 mi c/d
  • Actual = 8.07 mi – 1:04:01 – 7:55 min/mi avg pace
  • Actual splits = (1) 8:02; (2) 8:00; (3) 7:55; (4) 7:50; (5) 7:53; (6) 7:41; (7) 8:06; (8) 7:54

Wednesday: TRX for 60 minutes. Had to swap out strength training for TRX this week. Sleepy evening circuit, but got it done.

Circuit: (x2)

  • Step ups using chair, with high knee into reverse lunge, (x20) each leg
  • Single leg squats using chair, (x20) each leg
  • Pushups, (x15)
  • TRX squats, (x30)
  • Toe touches with glute and hamstring extensions, (x15) each leg
  • TRX low row, deep angle, narrow stance, (x25)
  • TRX low row, single arm, deep angle, narrow stance, (x20) each arm
  • TRX Chest Press, wide Stance, (x20)
  • TRX standing rollout, (x20)
  • TRX kneeling rollout, (x20)
  • TRX crunches on hands, (x20)
  • TRX pikes, (x5)
  • Oblique bird dog, (x20) each side
  • Frankenstein walk, (x10)

Thursday: Run. Another early morning run. Mild temp (45F) with a little on-and-off drizzle. Ran a bit on the street and then moved to bridle path. Took off too fast for an easy run; but settled into a good pace. Stopped to stretch part way through – little tightness from last night’s TRX session.

Ran in my Ride 5s and they’re starting to feel too cushiony. Notice it most during to toe off. Wondering if it’s time to start slowly transitioning some higher mileage in the Kinvaras. Have run up to 8mi tempo in them with no discomfort.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 8 mi easy
  • Actual = 8.01 – 1:04:40 – 8:04 min/mi avg pace
  • Actual splits = (1) 7:39; (2) 8:04; (3) 8:10; (4) 8:01; (5) 8:11; (6) 8:13; (7) 8:07; (8) 8:12

Cross-Training for 60 minutes. Second workout of the day – Body Conceptions by Mahri Cardio Sculpt. This session incorporated cardio and body sculpting. Focus on abs, legs, core, and backside. My muscles were on fire in the best possible way.

Friday: Rest Day.

Saturday: Run. Long run with Jess, Ashley, and Fiona. Basically ran the perimeter of half Manhattan. Started in Central Park, down Hudson River path, around southern tip of the island, up along East River and along York Ave, ending at NYRR to pick up my Coogan’s 5K bib.

Schedule called for 16 miles: eight miles easy, 4 x 10 minute efforts at goal marathon pace (8:10 min/mi) with two-minute rest intervals; two miles easy. Used Garmin intervals feature to set up this workout. Means for the first 8 and last 2 miles, I only have average pace instead of individual splits.

Running under FDR overpass and bridges along East River meant massive satellite interference. Pace showed anything from 5 min/mi to slower than 9 min/mi. Take recorded interval paces with a grain of salt. Effort seemed consistent with upper 7’s to 8:15 min/mi.

Weather was seriously inconsistent – from sun to clouds, warm to cold, wind, snow flurries – all in two hours.

Body felt fantastic on this run. Good energy throughout; ended feeling like I could run a few more miles.

Overall, this run was a welcome confidence booster.

Fueled with two packets of protein-enhanced UCAN.

  • Plan = 16 mi = 8 mi easy; 4 x 10 min GMP (8:10) w/ 2 min RI; 2 mi easy
  • Actual = 16.36 mi – 2:18:50 – 8:29 min/mi avg pace
  • Actual splits =
    • 8 mi @ 8:45 min/mi avg pace
    • (Interval 1) = 1.15 mi @ 8:42 min/mi (incorrect)
    • (Interval 2) = 1.35 mi @ 7:24 min/mi (possibly?)
    • (Interval 3) = 1.21 mi @ 8:16 min/mi
    • (Interval 4) = 1.21 mi @ 8:14 min/mi (on sidewalks near UN & 1st Ave)
    • 2.43 mi @ 8:29 min/mi avg pace

Sunday: Race. NYRR Coogan’s Salsa, Blues, and Shamrocks 5K. Don’t ask why I registered for a 5K following a long run! Fun race, especially seeing  Meggie before and after.

Ran a 5K PR by 1:39, coming in top 5% age group and top 8% overall females. Shaved 17-seconds off my fastest recorded NYRR pace (for any race over three miles).

Was an interesting course that kept me on my feet – constant rolling hills with a downhill finish. But, after Saturday’s long run with GMP tempo, I wasn’t in any shape to push my limits in this race. Will save that for another time on fresh legs.

  • Garmin stats = 3.15 mi – 23:19 – 7:24 min/mi avg pace
  • Splits = (1) 7:31; (2) 7:32; (3) 7:17; (4) 6:27 for .15 mi
  • NYRR official results = 3.1 mi – 23:18 – 7:31 min/mi avg pace

Weekly Totals:

  •   7 hrs 20 mins
  •    35.59 miles running

See all weekly workout recaps here.

LV Runs NYC

Eugene Marathon Training: Week Six

Photo license: © All rights reserved

Photo license: © All rights reserved

Week six had two workouts that were definitely challenging. Wednesday’s strength training session was fantastic and worked some muscle groups that needed attention. Felt this one the next day. Because I’d moved some workouts around (Thursday’s workout to Monday; Tuesday’s workout to Thursday) hill repeats followed strength training. Sore body and robust winds made for a tough hill session. Regardless, it was a good week.

Monday: Run. Early AM run right after sunrise, along east side. Outside temp “felt like” 1 degree F with windchill, but this run was perfect. Change of scenery was fantastic and legs felt great after Saturday’s long run. This was to be Thursday’s easy run, so Thursday is hills instead.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 7 mi easy 
  • Actual = 7.01 – 59:23 – 8:28 min/mi avg pace
  • Actual splits = (1) 8:47; (2) 7:59; (3) 8:41; (4) 8:24; (5) 8:18; (6) 8:28; (7) 8:42

Tuesday: Stretching and foam rolling for 30 minutes.

Wednesday: Strength Training for 45 minutes with personal trainer. Did new exercises with weights that I definitely felt next day.

Dynamic Warmup (x3)

  • High knees (forward, backward) 
  • Butt kicks (forward, backward) 
  • Walking toe touch (Frankenstein walk) 
  • Bear crawl (forward, backward) 
  • Crab crawl (forward, backward)

Circuit 1: (x3)

  • Plyometric box jumps (x10) 
  • Double knee-tuck crunches while in plank position (x10) 
  • Pushups (x5)

Circuit 2: (x3)

Circuit 3: (x1)

  • Medicine ball squats with forward throw (8lb ball)

Circuit 4: (x3)

  • Dumbbell plank row with 12 lb dumbbells, each side (x10) 
  • Burpees (x10)

Stretch

ThursdayHill Repeats. Not the easiest hill repeats. Went out later than usual. Felt much colder than the other day even though it wasn’t (29F, feels like 17). Strong headwind on each uphill interval.

Back and hamstrings were tight and a bit sore from Wednesday’s trainer session.

Workout incorporated skipping drills on flat and uphill surfaces, 3 x 50 yds each, focusing on swinging knees straight and forward, swinging elbows back, pushing off slightly with feet, and keeping hands relaxed. Focused on forward movements. Followed by seven Cat Hill repeats (2 min uphill each interval).

Made it through the workout just fine. Constant wind and cold had me feeling a bit fatigued. Still, this week’s repeats were faster than last week’s. Felt great in time for the cool down. Ran last miles on bridle path.

Happy to see consistent repeats by Garmin data.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 2 mi warmup; skipping drills; 7 x 2:00 min hill repeats; 1 mi cool down
  • Actual = 7.01 mi – 56:24 – 8:02 min/mi avg pace
  • Actual Hill Repeats = (1) 7:33; (2) 7:30; (3) 7:24; (4) 7:27; (5) 7:26; (6) 7:27; (7) 7:24

FridayTRX for one hour.

Circuit: (x2)

  • Step ups using chair, with high knee into reverse lunge, (x12) each leg 
  • Single leg squats using chair, (x20) each leg 
  • Pushups, (x15) 
  • TRX squats, (x20) 
  • TRX squats w/ jump, (x20) 
  • Toe touches with glute and hamstring, (x15) each leg 
  • TRX low row, deep angle; narrow stance, (x20) 
  • TRX low row, single arm, deep angle; narrow stance, (x20) each arm 
  • TRX Chest Press, Wide Stance, (x20) 
  • TRX standing rollout, (x20) 
  • TRX kneeling rollout, (x20) 
  • TRX crunches on hands, (x20) 
  • Oblique bird dog, (x20) each side

Saturday: Run. Un-timed long run on a lower-mileage “off” week. Nearly a mile in, Garmin still had no satellite reception. Turned it off and ran by feel.

Upper 30s/low 40s, light rain. Ran along West Side Highway, which had more runners than cyclists today. Thrilled to run in shorts – good decision, very comfortable.

Nice to have a training run where I didn’t concentrate on pace and just enjoyed the moment. Doesn’t get more fun than that!

Felt great the entire time. Lower back was a bit tight after. Followed by stretching.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 10mi easy
  • Actual = 10.75mi  (approx. 1.5 hrs – guesstimate)

Sunday: Rest Day.

Weekly Totals:

  •    5 hrs 40 mins
  •    24.77 miles running

See all weekly workout recaps here.

LV Runs NYC

Eugene Marathon Training: Week Five

Photo license: © All rights reserved

Photo license: © All rights reserved

Week five went very well despite some necessary schedule manipulation. Moved Thursday’s run to Friday due to unforeseen events between Wednesday and Thursday afternoons. That left me a bit tired on Friday’s run, and may have contributed to the delayed soreness in my hamstrings (not enough active recovery on Wednesday afternoon). But, an early bedtime on Friday evening meant I felt good by Saturday’s long run!

Monday: Stretching and foam rolling for 30 minutes.

Tuesday: Hill Repeats. Hills while wearing shorts on a February day, with snow on the ground = perfection.

Workout incorporated skipping drills on flat and uphill surfaces, 3 x 50 yds each, focusing on swinging knees straight and forward, swinging elbows back, pushing off slightly with feet, and keeping hands relaxed. Focused on forward movements.

Seven hill repeats on Cat Hill, with last three being the strongest and fastest. 

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 2 mi warmup; skipping drills; 7 x 2:00 min hill repeats; 1 mi cool down
  • Actual = 6.13 mi – 50:36 – 8:15 min/mi avg pace
  • Actual splits (each hill repeat) = (1) 7:48; (2) 7:59; (3) 7:43; (4) 7:53; (5) 7:35; (6) 7:35; (7) 7:37

Wednesday: Strength Training for 45 minutes with personal trainer. Shorter but more intense session. Again, fantastic workout focusing on glute activation/backside mechanics. Introduction of weights (dumbbells).

Dynamic warmup: (x3)

  • Side lunges (each side)
  • High knees (30 sec)
  • Butt kicks (30 sec)

Circuit 1: (x3)

  • Step ups w/ 20 lbs, right leg (x 15)
  • Plyometric lunges, right leg forward (x 10)
  • Step ups w/ 20 lbs, left leg (x15)
  • Plyometric lunges, left leg forward (x 10)
  • Plank (30 sec)

Circuit 2: (x3)

  • Squats w/ 8 lbs (x 10)
  • Hold last squat (30 sec)
  • X lunges w/ 8 lb weight on right shoulder, right leg (x 8)
  • Toe touches w/ glute and hamstring extensions w/ 8 lb weight, right leg (x8)
  • X lunges w/ 8 lb weight on left shoulder, left leg (x 8)
  • Toe touches w/ glute and hamstring extensions w/ 8 lb weight, left leg (x8)

Circuit 3: (x3)

  • jumping jacks (arms go straight up) w/ 16 lbs (x15)
  • 5-second squats (5 seconds to descend) w/ 16 lbs & explosive lift (x15)

Circuit 4: (x2)

  • Static leg raise w/ exercise ball, resisting trainer pushing down on ball (30 sec)
  • Leg raises w/ exercise ball (x10)

Stretch

Thursday: Rest Day. Unscheduled.

Friday: RunEasy run with friends. Beautiful day, ran along Hudson River to Harlem. Headwind on second half heading south. DOMS in hamstrings from Wednesday’s workout. Overall, felt fine on the move. Negative split run.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 5 mi easy
  • Actual = 5.13 mi – 43:07 – 8:24 min/mi avg pace
  • Actual splits = (1) 8:35; (2) 8:28; (3) 8:33; (4) 8:20; (5) 8:08; (6) 7:50 (for .16mi)

Saturday: Run. Early morning long run through a sleepy city. Weather was cold but comfortable, with snow flurries. First time running Brooklyn and Manhattan bridges since last fall. Missed those!

Plan called for long run with marathon-pace tempo workout in the middle. LOVE that! Naturally the bridges fell into the MP intervals, so that was a fun push on the inclines.

Body felt good whole time. Was a little tired in the last two miles after the tempo portion but was able to hold pace until end.

Also jogged extra mile to and from meeting spot.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 6 mi easy; 4 x 10 min @ 8:10 min/mi with 2 min RI; 2 mi easy = 14 mi total
  • Actual = 14.04 mi – 1:55:03 – 8:11 min/mi avg pace 
  • Actual Splits = (1) 8:24; (2) 8:35; (3) 8:34; (4) 8:30; (5) 8:27; (6) 8:20; (7) 7:55; (8) 7:55; (9) 7:48; (10) 7:54; (11) 7:54; (12) 8:06; (13) 8:21; (14) 7:58

Sunday: TRX for 45 minutes. Strength training circuit consisted of:

  • TRX squats, (12×2)
  • TRX squats w/ jump, (12×2)
  • TRX low row, (20×2)
  • TRX low row, single arm, (20×2) each arm
  • TRX T deltoid fly, (12)
  • TRX standing rollout, (12×2)
  • TRX kneeling rollout, (12×2)
  • TRX crunches on hands, (20×2)
  • Oblique bird dog, (12×2) each side

Weekly Totals:

  •    5 hrs 28 mins
  •    26.3 miles running

See all weekly workout recaps here.

LV Runs NYC

Love is Generous

Photo license: © All rights reserved

Photo license: © All rights reserved

We cannot do great things on this Earth, only small things with great love.

Mother Teresa

~

This past Thursday – Valentine’s Day, a holiday of which I’m less than fond – I stumbled across Generosity Day. I actually first read about it on researcher Brené Brown’s blog, Ordinary Courage. The idea took root and inspired. The more I read, the clearer it became. As Sasha Dichter wrote, the day was initiated because quite a few saw Valentine’s Day as a “holiday that had lost its way: too formulaic, too rote, everyone dreaded it a little bit.” I agree.

Generosity Day came to me when I’d begun thinking about something quite a bit: vulnerability.  This concept of vulnerability was not something I typically embraced, let alone pursued. Until I saw Brené Brown’s talk on the subject. When I began to understand vulnerability from a different perspective, I decided to consciously allot it an active place in my life. She assured vulnerability’s not a weakness; it’s the birthplace of happiness, creativity, and love. Then I understood just how important it is.

I began thinking about people and experiences in my life where vulnerability was embraced, and generosity (of spirit) was practiced. It made me appreciate the unapologetic authenticity of people who are at peace with being vulnerable in the pursuit of happiness. It relates to all aspects of life, and it is beautiful.

On Thursday, I shared some recent real-life experiences:

  • Love is: taking a stranger’s hand to help them cross the street when others ignore.
  • Love is: writing a note to someone in the emergency room that says, “Hello, I hope you’re not in any pain,” so they smile.
  • Love is: sitting in a hospital chair while a loved one sleeps so they rest easier knowing they’re not alone. 
  • Love for yourself is: being open to a possibility with no guarantee because it’s important enough to see if there’s a chance.
  • Love is: the friend who says “I’ll support” the goal you set for yourself. They choose to be an advocate rather than critic.

In all those cases, there’s a need for support and the risk of acceptance or rejection. Yet, no one can ever know the possibility unless they open themselves up a bit and take a chance. It happens every day, to everyone. Of course, being vulnerable doesn’t imply or advocate making foolish or dangerous choices. At least that’s not my interpretation. I see it as taking a chance in the hopes of a better self. When the only chances we take revolve around guaranteed results, we sacrifice many precious opportunities for growth.

Since I write mostly about running, I’ll relate this to racing. When runners train, there’s a level of vulnerability: an uncertainty we won’t achieve our goal. Excellent training doesn’t always guarantee a goal achieved. I found that out in Pensacola. Still, we don’t let this possibility deter us from trying, and striving, and trying again. By continuously putting ourselves out there, we often find a community who’s willing to support. Vulnerability meets generosity.

In life, running, racing, relationships, friendships, careers – any personal pursuit – it’s imperative we remain kind to ourselves and then to others. We may still experience disappointment and heartbreak, but at least we’ve taken our chances. I think then our potential for happiness becomes infinite.

I, for one, am giving vulnerability an important place in my life. My goal: to be open to the beautiful opportunities around me, to be able to express when I need help, and to be there when others need it as well. There’s an exquisite balance of confidence and vulnerability. When that exists we can offer the gifts of our kindness, generosity, and effort: all things that cost no money, but come from the soul.

x

Eugene Marathon Training: Week Four

photo-24

Week four was a good, solid workout week. Moved my rest day to Friday due to incoming snow and a schedule conflict. Also moved my weekend run to Saturday to run with visiting friends. like allowing some flexibility in schedule as long as I’m still hitting my workouts. I admit, I’m feeling ready to start increasing mileage. Looking forward to seeing what Mike has on my schedule for March.

Monday: DMF for 60 minutes. DMF is Dance Motivation Fitness, a dance-based workout that includes cardio and bodyweight exercises. Tried this class at the Upper West Side Athleta. Loved Lindi’s enthusiasm leading class! So much fun, with choreographed routines to popular music (MC Hammer!). Worked up quite a sweat, and like how Lindi disguises lots of squats as killer dance moves.

Tuesday: Run. Marathon-paced tempo run along a cold, grey Hudson. Relaxed my form and let myself go. Time constraint also meant I picked the pace up a bit.

Tailwind for first half, freezing headwind second half.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 2 mi w/u; 4 mi @ 8:10 (MP); 1 mi c/d
  • Actual = 7.0o mi – 56:38 – 8:05 min/mi avg pace
  • Actual splits = (1) 8:12; (2) 8:08; (3) 8:02; (4) 7:55; (5) 8:01; (6) 7:53; (8) 8:23

Wednesday: Strength Training for 60 minutes. Personal trainer session focused on glute activation/backside mechanics. The word glute’s becoming part of my everyday training vocabulary. Fantastic workout.

Dynamic warmup

  • Walking high knees (x 1 across studio)
  • Walking butt kicks (x 1 across studio)
  • “Frankenstein walk” (straight leg kick w/ opposite arm touch) (x 1 across studio)
  • Walking lunges (x 2 across studio)
  • Skipping for speed (x 1 across studio)
  • Skipping for distance (x 1 across studio)
  • Skipping for height (x 1 across studio)
  • Forward sprints (x 3 across studio)
  • Backward sprints (x 3 across studio)

Circuit 1: (x 3)

  • Wide leg squats (20)
  • Burpees (10)
  • Plank to push-up (5)
  • Mountain climbers (25)
  • Bridge (30 sec)

Circuit 2: (x3)

Circuit 3: (x3)

  • Hamstring curls with exercise ball (10)
  • Reverse crunches with hip raise (10)
  • Atomic crunches (15)

Stretching

Thursday: Run. Easy 9-miler along the water. Cold and windy, but good run to clear my head. Form was comfortable. No soreness after previous day’s trainer session. Stretched hips mid-run and felt fine.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 9 mi @ 9:00 min/mi range
  • Actual = 9.01 mi – 1:16:42 – 8:30 min/mi avg pace
  • Actual splits = (1) 8:35; (2) 8:50; (3) 8:27; (4) 8:36; (5) 8:27; (6) 8:23; (7) 8:33; (8) 8:21; (9) 8:23

Friday: Rest Day.

Saturday: Run. An “off” week in terms of long runs. Only scheduled for 8 miles. Came on the heels of an anticipated blizzard. NYC wasn’t hit nearly as hard as expected – maybe 10″ in accumulation. The park drive was relatively clear. A bit slick with ice in spots, but was quickly melting during the run. One full counter-clockwise loop plus one lower loop. Surprisingly, Harlem Hill was the clearest part of the drive!

Gorgeous day, not that cold, (tho a bit windy in spots). Beautiful!

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 8 mi @ 9:00 min/mi
  • Actual = 8.6 mi – 1:16:01 – 8:49 min/mi avg pace
  • Actual Splits = (1) 9:33; (2) 8:55; (3) 8:45; (4) 8:36; (5) 8;45; (6) 8:38; (7) 8:58; (8) 8:42; (9) 8:37 (for .6o mi)

Sunday: Vinyasa Yoga for 75 minutes. Been a while since I’ve been in yoga class. Nice to return, missed it!

Weekly Totals:

  •   6 hrs 44 mins
  •   24.61 miles running

See all weekly workout recaps here.

LV Runs NYC

Lack of Motivation Turned Inspiration

Photo license: © All rights reserved

Photo license: © All rights reserved

Last Sunday was a bit of a slog for me. My scheduled “long” run wasn’t all that long (as far as marathon training goes). I only had 10 miles up, with a mini tempo workout built into it. Even though I had been looking forward to the run, I couldn’t get myself moving out the door. My 8AM start time became later and later. I sat around hemming and hawing, staring out the window imagining the cold.

I also had a race bib in-hand for Sunday’s NYRR Gridiron Classic. It’s a fun winter 4-miler. I knew a lot of people who would be there running and volunteering. Again, I couldn’t motivate. Eventually I opted to skip the race. Factoring its four miles into my workout simply felt cumbersome. Eventually I got myself over the hurdle of getting dressed and left my apartment. The time was nearly 10:30AM.

As I merged onto Central Park’s West Drive, NYRR staff were collapsing race equipment. I figured the 4-mile race was long over. But as I approached, I saw the most amazing moment. The finish line with its clock and timing mats was still intact; and, there was a gentleman with his walker completing the race. All other race participants were long gone. But the NYRR volunteers and staff, bundled in their myriad of layers, were enthusiastically cheering as he crossed the line.

Suddenly, my morning of lackluster motivation and procrastination transformed into a rare moment of alignment. By waiting long enough, I wound up witnessing a genuine act of runner camaraderie. Not that one needs to search far in a community known for supporting its members. But, to see such a spectacularly triumphant and kind-hearted moment was a true gift.

Eugene Marathon Training: Week Three

Photo license: © All rights reserved

Photo license: © All rights reserved

Week three was a hectic week that required some schedule manipulation. But overall, the running felt good. Love the return of tempo runs on the schedule. Threw in a 5K race for fun; wound up running it but not racing it. Trying to stay on top of stretching and foam rolling to address tightness in right leg. As of Saturday, it’s back under control and feeling fine.

Monday: Stretch and foam roll for 30 minutes. 

Tuesday: Run. One of my favorite workouts: Tempo run! Ran along Hudson River path. Temperature warmed up from previous week’s freezing weather. Felt mild in comparison, with 42F. Ran in shorts, tank, arm warmers and gloves (which came off half-way through). Also, first speed session in Saucony Kinvara 3. Really loving these shoes – light, comfortable.

Felt great to run marathon pace again. Fueled with one packet of protein-enhanced UCAN.

  • Plan = 2 mi w/u; 4 mi @ 8:10 (MP); 1 mi c/d
  • Actual = 7.01 mi – 57:19 – 8:10 min/mi avg pace
  • Actual splits = (1) 8:28; (2) 8:23; (3) 8:01; (4) 7:51; (5) 8:00; (6) 8:03; (7) 8:29

Wednesday: Rest day. Unscheduled due to work conflict. Moved strength training to Friday.

Thursday: Run. Easy run on a beautiful January day (45F). Extremely windy and experienced headwind on every uphill. Made for extra resistance training? Ran one full clockwise loop plus a lower loop. Fueled with one packet of protein-enhanced UCAN.

  • Plan = 8 mi @ 9:00 min/mi range
  • Actual = 8.01 mi – 1:10:31 – 8:48 min/mi avg pace
  • Actual splits = (1) 9:13; (2) 8:47; (3) 8:57; (4) 8:59; (5) 8:47; (6) 8:46; (7) 8:40; (8) 8:17

Friday: Strength Training for 1 hr 15 mins. Personal trainer session heavily focused on stretching due to tightness down right side of body from glute, through hip flexor/hamstring, into foot. Incorporated mild strength training focusing on core/glute activation.

Circuit included:

  • high knees
  • butt kicks
  • static bridges
  • hip bridges (15 x 3)
  • bridges with leg lifts (15)
  • bridges with leg swing to side (15 x 3)
  • side to side leg swings (15)
  • front to back leg swings (15)
  • squat into reverse lunges (15 x 3)
  • squats with 4 lb medicine ball (15)
  • squats with 8 lb medicine ball (15 x 2)
  • bird dogs (3)
  • oblique bird dogs (15 x 3)
  • planks with shoulder taps (10 x 3)
  • leg lifts with lower ab crunches (10 x 3)
  • planks with dumbbell rows (10 x 3)

Stretching session after, which helped alleviate the achy tightness in right leg.

Saturday: Run. NYC Runs Hot Chocolate Riverside 5K. Ran it for fun, but did not race it. 

  • Actual = 3.1 mi – 24:57 – 8:03 min/mi avg pace

Sunday: Run. Long run with mini tempo workout. Cold (24F), solo run after a little NYC snowfall. Park was beautiful, but felt colder today than yesterday – even though it wasn’t. Longer I ran, colder I felt.

Body felt fine but mind was all over. Felt distracted, needed to concentrate more.

Tempo workout included several mile intervals that consistently dropped pace until reaching Marathon Pace. Ran mostly in the streets, but also moved to the snowy bridle path for a bit to slow down.

Fueled with small bowl of oatmeal with peanut butter and almond milk; one packet of protein-enhanced UCAN.

  • Plan = 4mi easy; 5mi (8:30, 9:00, 8:20; 9:00; 8:10); 1mi easy
  • Actual = 10.01 mi – 1:25:57 – 8:35 min/mi avg pace
  • Actual splits = (1) 8:54; (2) 8:33; (3) 8:34; (4) 8:31; (5) 8:22; (6) 8:37; (7) 8:16; (8) 8:53; (9) 8:05; (10) 8:45

Weekly Totals:

  •   5 hrs 43 mins
  •   28.13 miles running

See all weekly workout recaps here.

LV Runs NYC