July finished with 84.79 miles. 84! That is, by far, a personal best. And yes, that missing .21 miles bothers me just a little because round numbers. But only a little because I’m really proud of this mileage increase that, touch wood, has been without injury.
as I mentioned on twitter, I finally got to try the Science in Sport gels at a group workout and I’m a fan. Not as thick or overly sweet as some of the others and, touch wood, good on my stomach even in the heat. Know a number of you have these already via BibPro, but if anyone wants to try, this code should get you 20% off.
I also tried the powder mix on the 8/10 long run and at half strength and frozen it was a perfect lemonade slushy for the first mile or so.
As soon as I dropped in the tablet I remembered someone’s post — grape Nuun looks so weird. Even though grapes are green and wine can be white, I so expected it to be purple. Judy was that one of yours I’m thinking of? Used it for cross training, but definitely a fan.
One thing I still need to find/buy is an insulated water bottle as even freezing them isn’t keeping them cold on summer long runs. I saw one reviewed when I was catching up on the last of my print Runners World, but I want to look around some more. I tried this Nathan one, but it splashes and I don’t like having a wet hand. Do you have a favorite? After that I am done spending. Feel like money is running out of my wallet these days even if it’s (mostly) necessities. I am not going to buy a Sarah Marie Design Studio NYC shirt. No, I am not. Not at all. And the 11th commandment, thou shalt avoid the Gap Factory sale.
Week of 7.29
- Monday: it was too hot to breathe outside. I tried the treadmill but was having a wardrobe malfunction and instead landed on the rower. Had been a while since I rowed 5K. Felt good, as it subsequent PT exercises.
- Tuesday: another aborted run turned cross train. Decided to listen to what my body was telling me.
- Wednesday: Rogue training. The prescribed workout:
The workout: Lumberjack Twist
What? Runners will do a combination of short hill sprints of 60-80 meters in distance, combining with 20 minutes of steady effort work, followed by more hills.
Runners will start on the hills with marathoners doing 5-6 hill sprints. Then, runners will take a 1 minute break before rolling into 20 minutes continuous at steady effort. Then, runners will take another 1 minute rest followed by another 5-6 hill sprints to finish up their work. The hill sprints should be at a hard effort, short and fast, with easy running back down. The steady section is intended to be comfortably hard and should fall somewhere between half marathon and marathon effort, likely erring more on the marathon side of that given the summer conditions.
Why? This workout is all about working to improve aerobic threshold on tired legs. The early hills are designed to introduce fatigue so that runners have to work a little bit harder in the middle section, sustaining a comfortably hard rhythm after working those sprints.
- the reality: not exactly. But not because of weather or fitness. The hill repeats were on the ramp above Pier I and my Achilles just wasn’t having it. I did five of the six in the first set and then managed two in the second. I called that a smart decision. Yes, the NYC course is hilly, but not hill repeats hilly and not breaking is my priority.
- Thursday: off due to moved long run.
- Friday: Fourteen solo morning miles. Well really, 14.35 and 3h10m running. Whoa. No more “longest training run” and more “longest run ever” territory. I had a couple of route plans but ended up with the simplest due to time, an out and back down to the Seaport area. It was gorgeous and not too hot. My knees were really sore the rest of the day, but otherwise felt OK.
- Saturday: 3m shakeout before my road trip. It was humid and I was so sore from Friday but it meant negative splits as I did ten! laps of a .3 mile trail segment near mom to get in three miles. I wanted the cushion of a trail, but the longer segment is still closed due to construction, so a crazy back and forth it was. Luckily there was a work crew with a water jug in their truck as the water fountain was shut due to construction.
- Sunday: cross train with a gorgeous view.
Weekly mileage: 21.83
Week of 8.5
- Never miss a Monday: and a beautiful one at that running past corn and cows in Stowe. I love this Stowe tradition of running into town for breakfast. We followed this up with a hike to the Von Trapp chapel, which was stunning.
- Tuesday: cross train with a view because I didn’t want to run three days in a row. Trip up the Stowe gondola with a short hike before heading to the airport for three hour delays (on a 45m flight)
- Wednesday: grumbling about Tuesday as it turned into an unplanned off day with run group rained out & postponed to Thursday. In truth, the off day was much needed as I could work late to catch up after a few days off.
- Thursday: the planned workout:
The workout: 600s @5k pace/effortWhat? All runners will do 4-8 x 600m at 5K pace (or effort) with 200m easy jog in between each. Add warm-up and cool down to get the necessary mileage in for the day. The pace should feel hard but controlled. Runners will want to find a strong rhythm and start conservative, progressing as they go through each repeat.Why? This is a down week, and as you know we like to work on speed during most down weeks.These 600s at 5K pace are a VO2 Max workout. The workout’s aim is to improve the amount of oxygen the body can deliver to the muscle cells (used to produce energy) by stressing the maximum of the heart, lungs and circulatory system (your VO2 Max).
- The Reality: pretty close. The benefit of doing this on the Great Lawn was that it equated to essentially 3/4 of a lap for the 600 element and the final 1/4 for the recovery. I went out too quickly and as a result, my pace suffered toward the end, but I was happy overall. Still had enough in the tank for coach to pace me the last lap. When a wind gust spun up, we had a feeling we were in for an unexpected storm. We were just taking a cooldown when we saw lightning and the cooldown turned into a fast “sprint”. I learned what running at a pace I couldn’t talk meant! I was OK, save for the side stitch which passed when we took a breather to cross the street. I have to say, this was definitely the most fun workout of the training cycle. I still love rain runs.
Friday: I was tight as a rubber band so after work I went to the gym for some PT and yoga. This was probably due to a lot of sitting around at the airport on Tuesday and not properly stretching after the rain. I can always count on Romance and my first NYRR Retro shirt to keep me from matching.
- Saturday: what did I say about not matching? Daybreak is another wonderful one in that effort. Aggressive non-matching is my favorite sport. The weather was gorgeous and this down-week run was perfection. I missed last week’s Summer Streets run and didn’t realize how much water was available on the course so I over packed water. Oh well. We ran across 59th St. and down Park Avenue to the Brooklyn Bridge and back up, with a little smidgen of Central Park to get to ten miles. I ran the whole thing with someone else from the run group! I’ve never done that over a long run (full disclosure, she stuck with me- I did not keep up with her). Considering we stopped at two Nuun stations (strawberry lemonade, lemon lime), took a couple of photos and got stuck behind people walking four abreast in the last mile, our pace was pretty good. Slightly faster than the Cherry Blossom 10m (all the photos!) and slower than the Bronx. Much better than recent long runs, thanks to the weather. Run buddy called for the “wonder woman/popeye” shot, but it also felt fitting after a conversation Renee and I were having on twitter. People, and by people I mostly mean women, are the worst sometimes. Went to the gym after for a solid foam roll and some more yoga before treating myself to sushi and a sunset read.
- Sunday: probably off. I had some vague plans of a morning shakeout or beach trip, but after sleeping in (9!) I woke with a sinus headache and with a busy week/weekend coming up I decided to chill with coffee and catch up on email, blogs and what not. I will go out as it’s a gorgeous day, but will be a low key one.
Weekly mileage: 19.79 Yeah, not really an overall down week for me since I am not reaching the plan’s mileage (deliberate choice)
Overall this cycle: 153.1 I’m really, really proud of that.
Plan for the week:
- Monday: run
- Tuesday: walk with Darlene?
- Wednesday: Rogue training
- Thursday: run with Darlene?
- Friday: off, Giants game
- Saturday: 16!!
- Sunday: TBD/Yankee game
Go The Dist August:
I touched on the run mileage to start the post, but it was an overall strong month:
- 537, 348 steps
- 84.79 miles run
- 240.91 miles run/walked.
WOW. I beat my best ever month by 4K without even walking all around London. Marathon training does a step goal good.
Gym visits: 12; March-August total: 44. A nice rebound over last month. I’ll be good for the reimbursement.