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:
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.
- 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 IntervalsWhat? 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.
- 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.
- 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.
- 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.
- 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?