Plop, Plop, Fizz, Fizz

New hydration tabs? Well maybe, but really this old Alka-Seltzer gem. And since the vast majority of us are in the same weather patterns I don’t have to explain that it’s actually about the ending of the brutal heat wave. Running and just existing this week was bliss. It’s so nice not to show up to meetings as a gross sweat ball.

Conscious decision this week to drop to three days running. Mileage is hitting a place I never have before (both weekly & monthly) and I want to play it smart given my injury history. This also frees up some time to focus on the PT exercises. I really, really need to make a nook in my apartment for it.

Officially into my second month of group training since the monthly fee hit. My original plan was to give it the month and decide. So far, so good. Beyond the first day which was 98% new people anxiety and impostor syndrome I haven’t given a thought to quitting it.

On nutrition this week:

new candidates

Mostly just water as it wasn’t too hot. I picked up these two Nuun from one of the coaches after Saturday’s long run and look forward to them. Saturday’s long run (12+) fueled by Margarita Cliff Bloks and two tabs of ginger lime nuun: one in the 20 oz water bottle and half apiece in the small ones that go on my belt. Still trying to find the right balance of chilled and Nuun strength for perfection, but getting there.

Weekly Run Down with Deborah and Kim:

  • Monday: I skipped a Monday. I should have gone out to run before work but it was 82 and I just was not feeling it. The heat had zapped me. I had book group in the evening and a wonderful thunderstorm finally broke the heat.
  • Tuesday: 70 degrees, 70% humidity never felt so good. Six miles in Central Park after work. Nothing special, just wonderful not to be a dripping, gross, red-faced mess. It had been a while since I tackled Harlem Hills without a partner, group and I was glad I did.
  • Wednesday: Rogue training’s prescribed workout:
The workout: Timed LT Intervals
What? 4 x 10 minutes at lactate threshold with 2 minutes of easy running between each LT segment. The easy running can be as slow/easy as needed. Lactate threshold is the effort that runners can hold for 1 hour. Most importantly, runners should start conservatively and be consistent or pick it up slightly across these intervals. Try not to go out too fast too early – adjust, slow down, and find a new rhythm that feels more sustainable.
Why?
 This workout starts the next phase of our training cycle where we move into the “strength” phase. In this case, we are primarily referring to aerobic strength or endurance, but we will also be working leg strength a little bit with hill sessions during this phase. In this workout (and 2 others in this cycle), we will be working specifically to improve lactate threshold. Lactate Threshold is the effort at which the body starts to accumulate more lactate in the blood stream than it can effectively remove or use in real-time.  One of the best ways to improve your race performances at all distances is to raise your lactate turn point. And the best way to improve your lactate turn point or lactate threshold is by training at paces that flood your body with lactate. In other words, we are working to improve our ability to maintain a high intensity pace over longer distances. This type of workout, also, trains the central nervous system and mind to better deal with these higher intensity paces.
  • Wednesday reality: actually pretty close. I picked the wrong day to forget my watch so had to try & time the intervals on my work phone, which wasn’t fully charged. According to the time trials, my lactate threshold pace was ~11:43 . My pace was 11:23, with 11:05/11:37/11:25/11:31 over the main segment of the run. Considering that included the two minute easy segments, I’m happy with this. I also know the 11:43 was heat & humidity induced so I probably wasn’t exceeding my pace but rather running closer to my ability on a temperate day.  While the pattern was unfortunate, I enjoyed running to and laps of the Great Lawn. It was a gorgeous view.

matching? What’s matching?

  • Thursday: off/stretch, strengthen and celebrate #31DaysofSkirt’s not matching day. That was actually Wednesday on the calendar, but knew I needed to up my game with my cross training shoes.

happy feet!

  • Friday: off. Long day in the office doing some catch up and then a much needed mani/pedi. I’m not much of a mani person, but felt like pampering. Middle toenail still gone, she does a good job camouflaging it.

how did your morning start?

Splittsville

longest training run ever

Skirts keep Tree decent

  • Saturday: long run with Rogue. Much cooler than last week but I wasn’t as well prepped as I hoped. In addition to walking out the door with mismatched shoes (luckily caught and remedied one flight of stairs down), I forgot my breakfast bar. Luckily trains cooperated and I had time to buy a box of them at CVS before meeting the group at Jack Rabbit. In order to avoid the crowds in Central Park for the Team Championships, we headed down the west side first for a three mile out and back before tackling Central Park. This really was a tale of two runs: the first six miles with one of the women in the group before the hills got to me and I told her to go – I then turned on my music and did the best I could as it got warmer. It was awesome to see some of the Achilles runners finishing their race and a few of the aid station sprinklers remained on. My pace is still all over the place. Long runs meant to be a minute slower than marathon pace, but running 14s would take forever and I think it would be hard to run that much slower than normal, so I’m running by feel rather than worrying about the watch. The run felt good and didn’t drag, although I was very happy to see Columbus Circle come back into sight in the home stretch. 12.77 wasn’t a watch fail so much as a “missed the turnaround” fail. Oh well. I went to the gym after for their stretching space. Bonus, you get a tour of both of my primary gym locations this week. Nearly two years in, Blink is still the perfect choice. Rest of the day was a lot of wonderful nothing: nap, sushi and reading by the river.

Heroes in a Half Shell!

  • Sunday: Wasn’t as sore as I feared after 12+ but knees said absolutely not to a recovery run. A friend was in town for a quick overnight and wanted to get a coffee and a walk, so we did. 6+ miles to, through and from Central Park including the renovated Belvedere Castle, Turtle Pond and the nicely shaded ramble. I’m getting acclimated to the heat & walking in 88 degrees wasn’t terrible, but I’m happily ensconced in AC again now and not moving for the rest of the day, even at the detriment of my AC bill.

Total for the week: 23.03!

Training cycle: 111.48 / and $112 for JHF as I rounded up a donation, apparently. I won’t be posting it regularly as I’m just really donating to myself, but since one or two of you asked: my fundraising page.

Plan for the Week:

  • Monday: run
  • Tuesday: cross or off, morning training and evening plans
  • Wednesday: Rogue: Lumberjack Twists.
  • Thursday: off
  • Friday: long run: 14(!!)
  • Saturday: recovery/off (drive to Vermont)
  • Sunday: happy trails to me!

What’s your longest training run?

Any fun August plans?

 

28 comments to this article

  1. Zenaida Arroyo

    on July 28, 2019 at 13:41 - Reply

    You can’t even tell you don’t have a middle toenail. The color in the top left is a pretty one. Good catch on the shoes before you made it to Jack Rabbit for your run What would you have done?

    • cari

      on July 28, 2019 at 13:55 - Reply

      The top left was a fun one, but I got bored with the glitter & wanted a brighter color for the end of summer. It’s one of the Essie textured ones so it’s great & resilient for a pedi.
      I’m not sure what I’d have done to be honest. They’re the same style so maybe I could have run in them, but might have used it as a reason err excuse to buy a new pair even though the black ones have barely 25m on them

      • Zenaida Arroyo

        on July 29, 2019 at 06:48 - Reply

        Haha! I probably would have bought a new pair too!

  2. Deborah Brooks

    on July 28, 2019 at 13:48 - Reply

    ha I also got a mani pedi yesterday and I also have a missing toe nail! Go figure! We runners really don’t have the prettiest feet do we?! Thanks for linking up and have a great week ahead

    • cari

      on July 28, 2019 at 14:09 - Reply

      Not at all. And I haven’t had much flip flop time this summer (office banned them two years ago) and my feet aren’t conditioned for them. Just came home from my walk with a blister. We can’t win.

  3. Chocolaterunsjudy

    on July 28, 2019 at 14:23 - Reply

    Good job on getting your longest run ever! Sounds like you are training well & smart. You will soon far outrun me (which, of course, is 18 miles — which sorta feels like a dream, it was almost a year ago).

    The temporarily cooler temps were really just divine.

    Running by effort is always a good idea, especially on the long runs! You have a lot of training miles ahead of you, so be kind to your body.

    • cari

      on July 28, 2019 at 23:00 - Reply

      Yep that’s why I dropped a day per week — all the miles isn’t worth it if I’m all the br oken. I still remember a great line from Lebow strategy session: better to be ten miles undertrained than one over.
      You’ll bypass me in mileage soon I’m sure

      • Chocolaterunsjudy

        on July 29, 2019 at 12:02 - Reply

        I’m not training for anything so I think it’s highly unlikely I’m going to pass you . . . unless I start training for something. Which probably wouldn’t happen for a while anyway. I’m happy with where I’m at for the moment.

  4. Coco

    on July 28, 2019 at 14:25 - Reply

    LOL on the non-matching running shoes. I hope you figured that out before you ran? Your training is really ramping up. I was hoping to have a trip to NYC next week, but my client wants to do a video conference instead. 🙁

    • cari

      on July 28, 2019 at 22:58 - Reply

      Murphy’s law, you’d have been here when I’n in Vermont. But I do hope you make it up here soon
      ANd yes, I luckily looked down on 4th floor landing

  5. kookyrunner

    on July 28, 2019 at 15:09 - Reply

    Great job on your workouts this week! The cooler temperatures were a welcome change this week.

    That’s so funny about the non matching running sneakers! Glad you caught the before the run.

    • cari

      on July 28, 2019 at 22:56 - Reply

      Me too! I think they were taunting me for actually seeking out matching socks, which I rarely do

  6. Marcia

    on July 28, 2019 at 16:29 - Reply

    What pretty mani/pedi! This is my cue to go get mine. I’m in dire need and I don’t wanna scare my fellows campers this weekend. Haha! Isn’t the break in heat such a relief?

    • cari

      on July 28, 2019 at 17:49 - Reply

      Can’t wait to see what color you come up with.
      The toes are a cousin of my favorite summer Essie -Tart Deco. IT’s the new matte neon line.
      Enjoy camp!

  7. Kimberly Hatting

    on July 28, 2019 at 16:44 - Reply

    Good job on that long run!! I know what you mean about running slower than what feels normal. I really have a tough time with my long legs (and long strides).

    • cari

      on July 28, 2019 at 17:43 - Reply

      too funny re: stride. One of the women who sometimes runs with our group is tall (well everyone’s tall next to me, I’m 5’2 – but she’s TALL!) and we’ll start off together and then she’s way ahead of me. Faster? Kind of – but mostly long ass strides.

  8. Liz Dexter

    on July 29, 2019 at 04:07 - Reply

    You did so well with your long run and like I said, as long as it’s 12s to 13s and consistent, you’ll be OK. I’m proud of you for getting this mileage going but staying strong and focused on prehab as well to avoid injury.

    • cari

      on August 19, 2019 at 10:28 - Reply

      In a way I’m grateful to winter’s achilles injury. I don’t want to revisit that and was so excited for a healthy Lebow that I’m determined to do all I can to stay healthy this cycle.

  9. Lisa @ Mile by Mile

    on July 29, 2019 at 07:40 - Reply

    I love getting a mani pedi…such a nice treat! Sounds like you had some good workout this week. The heat is so tough!

  10. Michelle @ Running with Attitude

    on July 29, 2019 at 09:58 - Reply

    I like the way she camouflages your missing toenail – reminds me that I am in desperate need of a pedi! Great job with your long run! And I think it’s smart of you to make sure you have dedicated time for PT exercises. I so need to be better about doing that.

  11. Darlene

    on July 29, 2019 at 11:15 - Reply

    I really need to re-do the polish on my toes!!!

    You are killing the miles.

    My Hal Higdon is way behind you guys. Last week was supposed to be 5 miles and this week 8. I won’t hit 14 until mid Sept!!!

    But since I have a half Sept 8, I upped last weekend to 9 and this past weekend to 10. I’ll go back done to 8 again.

    I’m ok with taking things very slow. As long as I finish on race day.

  12. Renée

    on July 29, 2019 at 12:43 - Reply

    good week with less sweaty mess, I like it. I hope my new week is like that! your wednesday workout looks like two workouts I have coming up this week. In fact I’m now moving up to 5x a week and kind of nervous about that. I have a lot of mental work to do this time around…

    I really need to get another pedicure. I’d do a manicure but it’d like be a waste since I’d either break a nail immediately or mess up the polish, or I’d get a massage gig and have to remove it and file all my nails down anyway. No one wants a massage from a person with nails.

    My longest training run has been 30KM. I’ve never managed more than that before a marathon. This coming sunday I already have half a marathon distance on the schedule…eep!

  13. Chaitali

    on July 29, 2019 at 12:50 - Reply

    Sounds like a pretty good week overall, and yay for acclimating to the heat 🙂 That’s great that the group training is working out as well. It definitely helps with training when you have people to run with.

  14. therightfits

    on July 30, 2019 at 22:32 - Reply

    Yay! Glad the group training is working out! Having a group to run with definitely pushes me and keeps me accountable. It becomes so much more social than just running too!

  15. Shathiso @thegaboronerunner.com

    on July 31, 2019 at 04:22 - Reply

    What an awesome week! Look at that mileage and that long run!! My longest training run is 19km. Doing 18km this weekend and dreading it, that will be my longest in quite some time! Can you believe it’s August tomorrow?? That just boggles my mind!

  16. Debbie @ Deb Runs

    on August 6, 2019 at 11:13 - Reply

    Looks like you had a good week!

    Did you accidentally wear two different shoes? When I was pregnant with my second, someone at work pointed out that I had a Nike on one foot and a Reebok on the other. In my defense, they both looked a lot alike and I’d gotten dressed pretty much in the dark so I wouldn’t wake my husband since I was heading to the gym at 5:30 AM to open it.

    I’m old enough to remember Speedy singing “Plop, Plop, Fizz, Fizz.” LOL

    • cari

      on August 19, 2019 at 16:16 - Reply

      I think that jingle lived on for decades – so amazing
      Luckily I caught the mismatched shoe one flight down adn went back up to swap

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