Starting September Off Right

Marathon training and the marathon is starting to feel real. Not frightening or anything, just real. I think the absolutely gorgeous fall weather contributed. As I mentioned, I’m really enjoying marathon training, but shared a few of the downsides over coffee.

Just a quick recap as this was a busy week.

Weekly run down with Kim and Deborah:

  • Sunday:  yep, I actually did something worth writing about on a Sunday. A friend texted me Sunday morning to see if I wanted to run, but she was already on her  way to the park and I hadn’t gotten up yet, so I didn’t join her. After lazing around much of the day I was feeling itchy for a run and wanted to get the gym visit cycle off to a good start so I ran to the gym. After making use of their amazing foam roller on my super knotted calf, I realized I still wanted to run. I’m not sure if it was the stretch and roll or I just warmed up after two miles, but I ran home too. It was a beautiful Sunday and I didn’t want to waste the weather. Also, Sunday afternoons are about to get more full with football around the corner. Yep, one of my favorite parts of fall. Running on Sunday totally threw off my routine for the rest of the week.
Gel, hydration shares
Evicted (books, not the sneaker that photo bombed the bags)
shelf collage! You can see the other running bin on the right.
  • Monday: sort of missed, but not really. I took advantage of a rainy day and Marie Kondo’ed my bookshelves. I do not have space to add another and my running gear has taken over 1.3 of one, so I made the gels share with a handful of my hard copy running reads. I love my Kindle, but some really need to be read in print. And no, that landline doesn’t work – I just can’t get behind the entertainment center to disconnect it. Project for another weekend.
  • Tuesday: back to reality after a 4 day weekend. Somehow I escaped to squeeze in a short run between calls. Strava just made me laugh.  GPS clearly wanted an adventure of its own as I promise I did not hover over to the far side of Roosevelt Island. I knew something was off when mile 5 came in at 8+ but was super confused by hitting six while still on the promenade. This run is always six even when it also has a blip, there’s no way it was 6.3. GPS, you funny. Run felt good.
  • Wednesday: Rogue group training. The prescribed workout:
The workout:  2 Mile Progressive Repeats: Marathoners will do 2 sets x 2 mile repeats with 2 minutes rest between each.  Do the first one at HMGP, (half marathon goal pace),  and then the second one between 10K and HMGP. The goal is to get faster on the second set, exactly how much faster doesn’t matter so much. Run easy warm up & cool down according to required daily total mileage.
Why?Progression runs teach runners pacing control and to run fast on tired legs. Developing this skill will help prepare runners for better race day performances. Of course as a bonus, we are also doing work at or near tempo effort (especially early), which is also one of the sweet spots of aerobic development.
  • Reality?  The first time in a while I ran the day before our group workout. That and a dose of 80, humidity made for subpar speed work, but it was a fun effort. We got out a little later than normal and it was a long-ish workout so by the final stretch I couldn’t read my watch to judge my pace. I love the decision to get transition lenses – but they’re really not good for reading. No, it cannot be at all possible that I need bifocals. Nope nope nope 🙂
running friends chasing sunsets
and what a sunset it was
  • Thursday: I’d call this running friends not running, except Darlene ran to meet us. Pier I is one of Elizabeth’s and my favorite restaurants, and it’s not just for the food. The sky wasn’t great when we met, but it exploded with color as Dorian’s fringe clouds came in. A beautiful off day, finally got some walks in too.
Dinner!
  • Friday: cold and rainy! Weather has been so weird. I had an after work event in Chelsea (great exhibit) and as has become a bad habit, I got home too late to get avocado toast. I was desperate to fix my fueling issues from the last long run so I spent too much on an avocado to make my favorite dish: ranch dressing and an avocado. Paired that with a handful of Reese’s Pieces for some hard core adulting. Maybe I’ll even buy a toaster, although I have neither room nor outlet for it.
A wonderful beacon
  • Saturday: 18! I was glad when the coaches sent out the route on Friday night. It’s flat until you hit the Park and so so scenic. Depending on the shoreline angle, you can see the lighthouse coming and the bridge is visible from the start so it’s a good/bad thing depending on how the miles are going. Yesterday I didn’t mind one bit. I fell behind quickly, which I expected, and listened to Running Rogue’s Missing Goals Part 2. I was surprised when I got to the lighthouse that I wasn’t too far behind the pack or the secondary pack. I ended up running the final eleven with-ish the secondary pack of 5, which was a pleasant surprise. Mo and I ran together and we called the water fountains the great equalizer as that was when we’d catch up with the others. I had excellent practice in holding my hands steady while running when I lost the cap of my disposable water bottle around mile nine. It worked-ish until I finally tossed it coming into Central Park around mile 13. I ended up close to the assigned route, we weren’t sure in CP whether we were supposed to go higher up or just loop the reservoir. BUt the mileage was right so I didn’t stress. We walked part of mile 13 as W. 72nd was crowded with shoppers and I didn’t feel like playing dodg’em. The cool temperatures helped but so did the avocado. I started the day with my now-standard frozen Science in Sport lemon at half strength — that bottle was cold until it thawed. I had two half started packages of Cliff Block margaritas, which I took every ~2.5 miles or so. When I refilled I had a lemon and then a berry SiS tablet. When I tossed the disposable bottle, I just went with plain water in my reusable as I don’t want it to keep that taste forever. I had honey stinger chews with me, but didn’t need to break into them. Overall, very pleased with this run. Perfect? No. But wow, 18!
Double trouble
Silliness Squared
  • Sunday: it’s rare that I spectate races. Usually if I’m not running, I’m not here. Despite being the closest start line to my front door, I’ve never run the Fifth Avenue Mile either. One of those things had to change this week, and I definitely wasn’t racing a mile after running eighteen. My friend Elizabeth and one of my coaches from Rogue were running and I decided to wake up at 6:30 to go spectate. Who am I?!? Also surprised, legs felt pretty good – I think the post-run errands and gym for foam roller/yoga were good choices. Spectators were relatively sparse so it felt good to cheer on random runners. After some further mischief, I went to the gym for some stretching, PT and strength training. Maybe could have cross trained, but that seemed to be pushing it.  Still a solid walk in, which felt good.

Week mileage: 32.89 EEEK

Total mileage: 240.24. That’s an easy peasy calculation – otherwise never use my calculator app and it retains prior week’s total.

Plan for the Week:

  • Monday: run
  • Tuesday: off/cross
  • Wednesday: Rogue or run to Memorial as I do for 9/11
  • Thursday: off/cross
  • Friday: off
  • Saturday/Sunday: TBD. I can either do Rogue’s 20, or I’m signed up for NYRR 18 Sunday. I’m a little concerned about timing of NYRR and getting to Giants game, so may run with the group instead on Saturday. I’ll likely decide this on Friday.

500 miles!

I would run five hundred miles and I would run five hundred more. Well, maybe not.

Sometime this week I hit 500 miles run on the year according to the Run the Year tracker. Manual miles never quite make it there, so I actually hit it last week but didn’t notice. Why didn’t I notice such a major milestone? I was focused on another: my first ever hundred mile month!

I finished August with 105.95 miles run. Two years ago I stopped chasing a 30 minute running time goal focusing on quality over quantity. This month I averaged 1:33:06 run time. That’s insane, and wonderful. In my 800 miles on the year tracker this is the first time I’ve been ahead of pace since January 1’s ten miles. Nutty. Awesome. I remain in awe of what my body can do when I ask and help it to.

so 19.4K steps/day is a down week?

Oh Fitbit, I love/hate you. Running has meant less chasing of garbage steps and being OK with missing step goal more than I would have been in the past. But the idea of this being a down week just makes me laugh. Tuesday wasn’t really a rest day, I just fell short of 12K steps on my walk to dinner – Sunday was a blissful beach day.

I ended August with nearly 600K steps. 596,413 to be precise. I actually realized that Friday and still decided in favor of preserving a much needed rest day. Wow. That’s 60K more than my previous high, last August. Run/walk total was 270.98. Even though my long walks home have been a casualty of marathon training, I’m still walking plenty, apparently.

On to this week’s running with the weekly Run Down with Deborah and Kim:

yep, we thought we were getting rained on again
caught stretching
  • never miss a Monday: ~4 sunset miles with Darlene. After almost always getting rained on for the last year, we’ve had some great sunsets. Monday was The Best. I also was trying out a new sports bra desperate for one that wouldn’t chew me up. So far so good on a short run.
a colorful tree!
  • Tuesday: cross turned yoga. I was really, really tight and I’ve been feeling the niggles. Not pain and not injury, just the aches and pains of a hundred mile month so I took advantage of a training down week to focus on the yoga, PT and prehab.
  • Wednesday: shocker, shocker, it rained the day of Group training. The planned workout:
The workout: 300m repeats
What? Runners will do 8-12 laps of the track with 300m at 5K pace and then 100m recovery jog and repeat. Half marathoners will do 8-10 laps, and marathoners will do 10-12 laps.
The recovery jog should be super, super easy, a pitter patter shuffle jog in order to be ready for the next 300.
Why? 300 meter repeats are a speed workout focused on 5K pace with very little recovery. We want runners to practice patience here and avoid running faster than 5K pace. This workout is sneaky and might look easy on paper. However, it becomes more challenging as the workout goes on due to the short recovery jog, especially if runners go out too fast or run faster than 5K pace. Our purpose is to feel a fast rhythm, stay in control of our speed, improving form and leg turnover. It’s a shorter workout due to the down week as usual. By the end, runners will feel that but should leave the workout feeling like they could do 1-2 more reps. If they don’t – they ran too fast or didn’t take the recoveries slow enough. Either way, please make sure the runners don’t force this one. Be conservative with it and let the speed come to them.
I learned to lap my garmin
and got a popsicle!
and then we decided to pose
  • the reality, pretty close. It was humid, and I’m consistently inconsistent but was proud of these efforts. I probably could have gone harder on a drier day. The host of Rogue Running was in town so we & Om Running toasted him with popsicles. Apparently dessert runs are a tradition for him. We had to improvise as the store has no cooler, but Whole Foods downstairs came to our rescue. And if they’re Whole Foods they’re healthy, right? 🙂 And no, I didn’t re-wear Monday’s shirt, I just bought two since they’re $5. I found out why, kind of see through but oh well.
  • Thursday: work field trip to New York Botanical Garden’s Roberto Burle Marx exhibit. It’s a stunning look at the flowers of his native Brazil mixed with elements of his landscape design. Lots of steps there, and then a trip to the gym for some strength training, PT and yoga. That felt good.
  • Friday: Fridays are prescribed off days in my training plan, but I usually end up with a solid walk by virtue of my commute. This week? Only reason I made even 2K steps was because I forced myself out the door to go get dinner. Was feeling a little under the weather and just tired. I saw my monthly step totals and knew what I’d need to get 600K and just punted. This was my first complete rest day in a long time and it was needed.
Lord Queen of the post-run coffee
  • Saturday: down week! Gorgeous weather and we decided to stay in Central Park. From Columbus Circle we went up and around through the Harlem Hills, across the 72nd and back up across the 102nd Transverse before heading back to Columbus Circle for ten-ish. We ran exactly together save for a dash to a trash can, but our trackers were .3 miles off. This felt good. The West Side rollers x 2 were a non-issue as we talked through them and even Cat Hill didn’t make me too stabby. I’m still concerned about the upcoming three loops of CP and my achilles, but worse comes to worse I walk the hills on the last lap. There was a conversation in the Skirt Sports Facebook group about what someone should wear for a distance run. I found myself saying Cascade, because it’s always Cascade for me. But then someone suggested Gym Girl, which I didn’t think I’d worn for more than eight, and since it was a down week I was willing to try it. In short order I remembered I did it for the last down week too. No chafing at all and the new sports bra also held up. I still am not sure I’d wear GGU for longer, but it’s good to know it’s an option. While I’m not team Summer, I’ll miss the long days. Saturdays feel crushed with trying to pack in a long run, charge my phone, yoga/foam rolling, sushi and a sunset read. One of those things is going to go next weekend when the run is eighteen miles. It won’t be the coffee.
  • Sunday: TBD. Maybe shakeout run

Week’s mileage: 19.03

Training cycle and money raised for JHF: 207.35

Plan for the Week:

  • Monday: run
  • Tuesday: off/gym/movies with Darlene
  • Wednesday: run group
  • Thursday: run/cross
  • Friday: off
  • Saturday: 18!
  • Sunday: spectate friends in Fifth Avenue Mile, street fair.

 

Powerful Podcasts and Love Thyself

It wasn’t love at first sight
Some of our initial encounters
Were awkward
An up and down friendship
But you grew on me
Then one day I realised
I was in love with you
I love running
We have the odd bad day
But I can’t resist
I always come back
I want to grow old with you
#Running

Such a great find on twitter earlier this week from @RunningMrJones.

I’m still not entirely sure how my random treadmill try in January 2017 turned into marathon training, but I’m so glad it did. On the two year anniversary I did my first ever double digit, two hour training run and less than eight months later I ran 3.5 hours and sixteen miles. Who am I?!?

As I’ve mentioned, podcasts are what gets me through the long runs. I switch to music to “cross the finish”, but it’s not enough of a distraction. I had three on this Saturday’s long run and while all were good, the one that really resonated was Running Rogue’s Believe in Your Body with Jessie Barnes. I don’t have the exact quote, but she said something to the effect of “our bodies are meant to be more than cute”. Once upon a time, this blog was a weight loss blog – but running isn’t about that for me. Partially glad because I really have majored in winning and losing the same 2 lbs, but also because I think it would stress me out if I had to worry about that too. I loved the two guests and how they talked about PRs in running vs. on the scale and the comfort needed to run shirtless. I’m not sure I’ll ever be team sports bra, mostly because I burn so easily, but I did ditch the cover up on the beach and celebrated my strength. A really, really powerful lesson and great episode.

Also listened to: Marathon Training Academy’s Ask The Coach Part 2+ Books (link complete with the list of her reads this summer) and Running Rogue’s Staying Fit Through Injury with Sasha Gollish. Three excellent episodes to pass the miles and hours.

I started dreaming about the marathon – or more precisely that I booked a vacation that meant I’d miss a long run. I know where that came from, lamenting a possible long weekend trip that wouldn’t be wise, but it’s still silly. More on that if/when I get my “costs of Marathon training” post done.

On nutrition:

delicious, but troublesome

TMI territory: This week I learned – well experienced first hand, I definitely knew this but head to learn the hard way – that here there be dragons when it comes to salad. I had poke most days for lunch thanks to MealPal, but was craving some greens come Friday. It kept me full most of the day thanks to a good mix of fat and protein (eggs, bacon, avocado) with the veggies. It also made for my first mid-run I need a bathroom moment. Luckily, one was close and all was fine, but never had to go mid run before. 18-20 hours before a long run is a no go for salad.

Otherwise, all good. A very Science in Sports week with the tabs on Wednesday and for Saturday’s long run, which also featured Cliff Blocks. I need to figure out more of the in-run fueling, which will be the 18/20 mile runs plan. This is why we practice!

Weekly Run Down with Deborah and Kim:

  • Monday: I tried to run, but my head was not up for the treadmill and I couldn’t stay on it. Turned this into a full PT and some yoga as I was sore from Saturday and tired.
  • Tuesday: planned off. Dinner with a friend. I walked home from work though, so it wasn’t a totally sedentary day
love at first sight
  • Wednesday: Lumberjack Twists take two with the addition of a 15m “steady” effort.  I set a personal goal of 8 repeats this time, since 7 was all I could manage last time with my Achilles. I managed ten! My Achilles was not happy, but I walked back to the store after the second effort and by Thursday morning it felt mostly OK thanks to an Epsom soak. Post-run I wanted to take advantage of JackRabbit’s double points and our 15% discount and I went to look at the 1080s as my April ones are nearly out of miles. They come in purple! Alas, they don’t come in size 9, so I spent the week on a quest for them while the blue ones stalked me.
yay exploring Central Park with Darlene
  • Thursday: walk/run/visit the Turtle Pond with Darlene. I forgot my watch, but think we called this 2 miles
the bottoms are cool, but the top will be filthy too quickly
a much needed pedi
  • Friday: a rest day, but still lots of steps ISO those shoes. A longer than planned series of errands meant I missed my window for avocado toast. That came back to bite me during the long run, but it’s a teachable moment. I realized mid-pedi that I have to keep my toes painted. They’re a mess. One not at all running related as someone stepped on it causing a fugly while healing bruise.
why are you heavy cotton? nopity nope nope nope
do I really need another pair of shoes? YES
forever my favorite, and I take a photo every time
imagine indeed. I lost my group, but so many out there I never felt lonely
open splash pad, Happy Cari ca. mile 13 Who is this person whose hat, shirt and SIS tablets matched?
I have a runner’s body
  • Saturday: Sweet 16!  I really, really wanted to do 16.21 so that I could say I had singe digits to go, but at the end I was just done and didn’t want to chase garbage miles. The route/the reality. Pretty close. I wiggled in the w 60s as I wanted no part of Wednesday’s ramp or the stairs leading up from the water. I felt this on my pre-Vermont shakeout, but today endorsed my “latter half of the Great Saunter is boring” feeling as I’ve run it twice this month. I love my East River, but the Hudson is so much prettier. Since we ran the lower third of Manhattan (nuts!), I really should bring back my beloved #GreatManhattanLoop tag.As I mentioned, missing the avocado toast window came back to bite me on the run. My dinner ended up as a scoop of peanut butter and a couple scoops of dry Cheerios. Yep, that fuels nothing. Coupled with the salad above, this was a weird run. I was hungry during, which hasn’t happened before. The Cliff Bloks got me through, but as I mentioned to Liz in text, I should have had two packs with me. Was glad to have had the extra tabs of SIS Berry as I needed those vs. pure water. Luckily lots of spots on the Hudson side to refill the water and add a tab. As I’m not sure I’ll ever manage Gatorade, this was good fueling practice. I need to work out the logistics to take water from stations and add it to bottle in belt during the run though as I can’t add it to cup and hold. Hi NYRR 18M plan.
  • I’m pretty sure that my beloved Cascade (RIP :(, but I did manage to snag one more in yesterday’s flash sale ) is going to be my race skirt if the weather is at all conducive. Aside from some mid-run wardrobe adjustments that had nothing to do with the skirt and everything to do with a stretch, it just doesn’t move and I had no chafing on my lower body. That’s unheard of for me – even in Skirt. I love Gym Girl and will probably get it in Rebel Fleur, but I can’t imagine it for 26.2. Backup plan is Lotta Breeze Capri, which I wore for two Halfs earlier this year, but I’m really thinking Cascade.  Ever think on a race outfit this far out? Given how often I wear that pink shirt, it might be part of the ensemble, but I have a different one in mind.
  • Post-run I hit up the New Balance store at the NYRR run center to see if Juan could find the purple for me. He’s a wizard and even he couldn’t, but he did turn up a pair of darker blue that I like and won’t be filthy, so I should have them in a week or two.  I LOVE these 1080s and might switch to the blue ones now so I can still run November in the black.  The shoes above? Coral are my cross trainers, the navy Vongo2s got me through three Halfs and are nearly out of miles, the 880s didn’t quite work for me but are OK on short distances. And then my two existing pair of 1080s. So glad I found and my feet fell in love with New Balance. Post-run sushi and sunset.
  • Sunday: rest. Maybe beach

Training mileage:

  • Week: 21.21 not counting  Darlene’s and my walk/run. That happy accident parallel is too funny
  • Total cycle: 188.32. Even with a down week, going to have a hundred mile month 😮

Plan for the Week:

  • Monday: run with Darlene
  • Tuesday: cross/off
  • Wednesday: Rogue
  • Thursday: cross/recovery depending on meetings
  • Friday: off
  • Saturday: 10/12. I love down weeks
  • Sunday: off

On gym visits:

I was more than a little stressed about hitting the 50 gym visits and then when I requested a print out I realized I’d been 61 times. I guess I’m not as good at tracking cross train and / or yoga visits in my spread sheet. That’s a relief, claim filed for my $200 reimbursement which is going right in the travel fund for Bermuda and/or toward a post-marathon treat.

Super busy, wonderful week

A wonderful week with friends, both running and non, as their summer & work travels brought them through the city. A whirlwind of many late nights, but wouldn’t trade it for a second.

Linking up with Kim and Deborah for the Weekly Run Down:

Home sweet home
  • Never miss a Monday: two running weeks in a row, Kim, you’re rubbing off on me! Six miles after work and while I’m not one to complain about summer exiting stage right, but it’s heading toward dark too early to do six solo miles after work. The path is populated and lit, but considering I jumped sky high at a car backfire on the loop back, these will need to start earlier or come to an end. The run itself felt great. SiS lemon tablet, no gels or chews. Hungry toward the end but that was a factor of no afternoon snack due to meetings.
  • Tuesday: a 23K step “rest” day as Darlene and I walked from the Little Red Lighthouse to the 79th St. Boat Basin.
I really wanted to upload the bouncing live version, but a .mov won’t work
  • Wednesday: run group with a post-run birthday party for one of the coaches. The workout was a repeat of the lactate threshold one, although 2x 20m this time. I had my watch and for the latter portion, a partner. Overall pace was 11:09, which I was happy with. I’ve known this since our office run group, but a partner/pacer is a huge help for me. Also, a help, not being hungry post-run so the cake wasn’t tempting.
Friends <3 Pattern <3
is a friends selfie a friendsfie?
  • Thursday: I am so glad Darlene’s work travel brings her here so we can get together so often. This was a year to the day from when we first met. We walked to meet up with Elizabeth – have I mentioned lately how many great people SkirtStports has introduced me to? – for a chat by the water and then we headed off on a short sunset walk/run. A beautiful evening.
  • Friday: Giants game and a trip up the river to Katonah to see a friend for our annual lunch date. Late late night which was poor planning ahead of long run, but life goes on.
Friends and former colleagues
isn’t Fred every runner’s friend?
  • Saturday: 14 miles! Summer Streets down and back and then a loop of Central Park up to the 102nd Street transverse. I have to say, this felt good. It wasn’t too sunny so for the second week in a row I could ditch the hat. I prefer the Buff, but really can’t wait until my hair is long enough for a ponytail. It was faster than my first fourteen miler, but that was also a factor of some wonky GPS in midtown as I did not run a sub10 minute mile at the eight mile mark. I went out ahead of the group as I knew I’d be doing this solo anyway and had plans to meet my college roommate and her kids in Westchester. The group passed me as we entered Central Park. Three podcasts: Marathon Training Academy’s Ask The Coach + Road Trip, Running Rogue’s NYC Marathon Race Planning, and MTA’s Running Outside the Comfort Zone with Susan Lacke, which I’d started in Stowe. Podcasts are the best for a long run and Aftershokz allowed me to hear Rachel call my name when she spotted me. I loved SummerStreets for the Nuun stations and the samples they handed out which allowed me to flavor my water when I refilled in Central Park. It was super humid, but manageable. I bought the belt that Kim recommended last week and although I used my disposable bottle more, it was good for Nuun sample storage. Also took two (orange, lemon lime SiS gels. Day finished with spending time with my godson and his sister and then dinner with friends. I so needed a nap.
  • Sunday: off running, but Yankee game will mean steps.

Week’s mileage: 26.46

Total in marathon training: 167.11

Plan for the Week:

  • Monday: run?
  • Tuesday: off
  • Wednesday: rogue
  • Thursday: off/cross
  • Friday: off
  • Saturday: 16!!

Pride!

What a wonderful whirlwind of a week. The city has been a rainbow of color, from Roosevelt Island to the main branch of the New York Public library and beyond. It also meant a super busy week of events culminating in a Guinness Book of World Records entry and Sunday’s Pride March.

Mini Race Recap

yikes!

Saturday morning came early as a friend invited me to join a group of her friends for Saturday’s added mileage. With temperatures forecast in the 90s (ick! sorry Kim,but ick!) we decided to run before the race’s 8:30 start. I was a few minutes late to meet them but quickly caught up with them a few minutes after 7 on the Lower Loop of Central Park. We ran/walked a little more than four miles including this fun shot at the start line.

empty start line. Photo (c) random other runner for whom we reciprocated

I left them for a bit to go use the (actual) bathroom and then headed for the corrals. With some 12,000 starters (and more than 10,200 finishers!) it was a little bit of chaos and took 25 minutes to cross the start. To accommodate the larger field

I’d lost Elizabeth, who I ran Italy with, in the chaos of the start but she found me between miles one and two. I’d decided early that with the heat and it being a long run I was going to take it easy, and that’s what we did. We walked the hills and ran shade/downhills. This was very much a fun run taking in all the ways people chose to celebrate Pride on the 50th anniversary of Stonewall. I also took care not to miss a single sprinkler!

Star Sisters. Photo (c) Lizz

There was much silliness at the end, fueled by popsicles. Speaking of fuel, ooph. I had a breakfast bar on the way to the park and had my cherry blossom chews with me but with the heat I just was not hungry. The time wasn’t good, but I wasn’t worried. 9+ miles in the summer heat is something to be proud of.

Quick run down with Kim and Deborah:

  • Monday: planned off. Dinner with a friend in town for business.
  • Tuesday morning, when I should have been running but was instead indoors courtesy of a giant thunderstorm, I realized it’s a damn small world. Again. Renee and Robby, one of my oldest twitter friends, were tweeting one another and I had to know how they knew one another. Made it to the gym following an after work event, but couldn’t get going. Just did a warmup and some strides before weights and the full regiment of PT exercises.
  • Wednesday: 3 morning miles. Negative splits.
  • Thursday: Wednesday’s Rogue workout moved to Thursday due to schedule and indoors because it was way too hot.
The scheduled workout:  Fartlek
What?  Runners will do 3 miles of 30/90 fartlek – alternating between hard for 30 seconds and easy for 90 seconds.
    • The reality. Pretty much this. I wasn’t really clear on how fast hard was or how slow easy was.  The gym was super hot and I was a sweaty mess early. I shifted the ratio to 40/80 to make it go a little more quickly as there’s nothing worse, running wise, than clock watching on a treadmill. Hard was 6.8 or 6.9 mph and slow was a walk. If it had been cooler I probably could have jogged the recoveries. This felt “comfortably hard” and I was impressed that I could maintain the pace of the hards.
    • Friday: off. Didn’t even get step goal. It was hot. But I did get in a good set of PT exercises and in a pleasant surprise I ran into the manager of my old gym at the secondary branch (better AC) of my new gym.
Flat Cari ready for Saturday
  • Saturday: a day of absolute sloth following the run. Happily so.
NYC Tourism contingent
  • Sunday: Pride March! All the steps. Original plan was to run after, but I didn’t get home until 9p and have happily sore tootsies. More on this Tuesday or Friday, but oh my, Gym Girl was perfect for this.

Total Mileage this week/$ raised: 18.26. Total for the month 72.69. By far my highest but smartly, I think.

Plan for the week:

  • Monday: off/cross, depends on travel
  • Tuesday: long run at the beach?
  • Wednesday: Rogue Training
  • Thursday: off, July 4
  • Friday: run
  • Saturday: long run with Jack Rabbit