Recovery week

Mostly recovery from Pride, the 18+ miles really were fine. My feet were oh so sore on Monday from the March though.

Before I get into the wrap, who else lost their Sunday morning/early afternoon to the World Cup? I love this team!

Random notes:

  • A nice find: although I didn’t spot myself in CheerEverywhere’s PRIDE album, it was a relief to see how many were walking. It was a brutal race.
  • A not so nice find: I lost my first toenail. I don’t actually think it was running so much a stubbing my toe in flip flops, but I’m declaring myself a real runner as a result. LOL. It actually didn’t hurt and I didn’t notice until I looked down and saw the missing polish.

I was mentally and physically glad to have a four day weekend with a bonus day off on Tuesday.

nice words of advice inside Jack Rabbit

 

Experimenting with fueling:

With Rogue training we get 15% off Jack Rabbit purchases and the store’s only ask is that we consider them when making purchases. Considering they have a staff person at the store 2+ hours before opening to let us in to use lockers, I think that request is more than fair. When I arrived for Wednesday’s “quality workout” I realized I’d probably do better with chews. I went with the margarita cliff bloks as they had sodium and I didn’t have Propel or anything. They were perfect. I started taking them after about four or five laps (see below for workout) and I felt strong and not as wilted as I have in the past in summer. Splitting them with another runner was perfect as I’ve found they don’t keep well.

I opted to do the same for Saturday’s hot, humid long run taking one every mile or mile and a half, usually coinciding with a refill of my water bottles. I think sodium will be my go-to in summer when I’m just running with water. One day I’ll get organized when it comes to gels, Nuun or other on the go. This is usually an issue when coming from work so I clearly should stash some there.

What are your favorite summer fuels?

Weekly Run Down with Kim and Deborah:

  • never miss a Monday: running wasn’t exactly in the plans, but since I never got to run Sunday and I woke to a beautiful 65 degree morning, how could I not? Three easy miles along the East River.
toes in the water, ass in the sand
  • Tuesday: a sort of run. I’d hopped down the shore for the night and a friend was staying two towns up. The best way to meet up? Run down the boardwalk. He’s much faster so he made it to Belmar before I even left. We had a nice catchup and then I had a short run back. Good to stretch the legs. Spent the afternoon on the beach with my niece & nephew before heading home.
gnats. all the gnats!
happy, sweaty runners
  • Wednesday: Rogue Training. The prescribed workout
The workout: 400m relays
What?
 
Runners will find a partner of similar pace and do 400m relays alternating between on and off between partners. One partner will run a hard but controlled 400 and then tag their partner to run a hard/controlled lap while partner #1 waits and rests. Partners will proceed this way, alternating laps through 8 laps each for half marathoners and 8-12 laps each for marathoners. To be clear, each pair is doing 16-24 laps while each individual is doing 8-12 laps. There is no specific assigned pace here, but running a hard and controlled effort, starting conservatively and ideally getting a little faster as progressing through the laps.
There can be a group of 3 where 2 are running the laps at the same time.
  • the reality: yep. That. We were a trio and did 12 laps each. I tried to keep them below 10 minute miles, but I kept starting off too quickly and by the end I was just gassed. So yeah, didn’t really meet the goal, but I did my best. We’re really starting to get to know one another and have some silly fun. I’m almost matching in that photo and that makes me kind of sad.  There were so many gnats around conservatory water that they just stuck to us. We learned not to chat on the run lest we eat a gnat. In funny timing, it was right when Wendy and I were chatting about my dislike of getting dirty. My Strava is pretty funny for it as I don’t quite know what to do with my Garmin when there are rests, so it showed some super slow miles. Oh well.
  • Thursday: way too hot and needed a lazy day so I went to the gym for PT and strength training before heading to a friend’s place to watch the fireworks.
icky dirty
  • Friday: long month of work catching up on me, so I just had a short run to the gym to break in my new shoes since the filthiness of the April ones is getting disgusting and because I’ve put a fair number of miles on them since they’re my go to. I capped the day reading by the river to finish Rise of the Ultra Runners. Mental off days are the best.
A bit of motivation on a long run
I hate you Cat! Especially when I see you twice on one run
  • Saturday: another brutally humid day. The program called for seven miles and while I followed what the coach described before we left Jack Rabbit, I ended up with 8.5. I actually realized early that there was no way her route was 7, but I thought it would be closer to 7.5 and decided to follow it. I was not sad when the route did not include the Harlem Hills. Although it was 80%+ humidity, I felt reasonably strong. I was grateful for the shaded portions. I walked to eat the chews and paused during a sightseeing tour of many of the Park’s water fountains, but otherwise ran it in its entirety. Definitely my first summer long run – and I survived. As was the case last week, I went home and crashed in the AC to recover. I rallied later to go for a pedicure, buy a drying rack, and take myself out for sushi.
forgiving a Skirt on second wearing
  • A wardrobe note: I wore Long Haul earlier this spring and did not like it at all. It got buried in my drawer because it slipped to the point of causing chafing and the water bottles didn’t stay put. Saturday morning was so warm and I realized I really didn’t want the extra layer of a belt so I decided to give it another go with the new bottles that came with the belt. Love it! It slipped a little early, but like many said in the Skirt Ambassadors Facebook group, it’s fine once you start to sweat. And sweat I did!. I had the teeniest bit of chafing but that was my own missing a spot lube wise. Not only did the bottles stay put, but having them at the back of my hip vs on the stomach with the belt, they stayed frozen longer. The left one was super easy to reach so I kept going for that one, but right was accessible too.  I don’t know that this will be in regular rotation, I love Cascade, but it’s super helpful to have the water bottle pockets. And to my surprise, I’m learning to drink from plastic, reusable water bottles. The taste is not as bad as I remember from my soccer and softball days.
  • Sunday: I had plans to meet a friend for a shakeout run, but when I woke my knee and lower left calf were super sore and I decided to play it smart and not run three days in a row. I will likely head to the gym later to do some PT exercises.

Total for the week: 19.01

Training total: 50.09 and the same in donation to Joyful Heart for their important work.

Plan for the Week:

  • Monday: run
  • Tuesday: off/cross
  • Wednesday: Jack Rabbit
  • Thursday: shakeout
  • Friday: off
  • Saturday: 9 miles
  • Sunday: off or shakeout

GoTheDist 

June:

  • 535,992 steps
  • 72.69 miles run
  • 235.64 miles run/walked

2019 Halfway:

  • 2,771,601 steps
  • 339.94 miles run
  • 1223.91 miles run/walked

Oh June, you were insane. I think it’s my second highest steps month to go along with my highest running mileage month. I’m below where I was at the halfway point last year, but I don’t care as I stopped pointlessly chasing steps. Garbage mileage, garbage steps. Both bad.

Gym visits, March – August: 32. Eek. Slipping. But can get in these 18 in the next two months

Training begins and racecation news

First international racecation is booked! I’ve been vaguely aware of Zooma from MCM Mama Runs and Wendy (? I think) when she posted about Great Lakes, but when MCM & Marcia posted about Bermuda, it went from vaguely aware to ooh! Bermuda is one of those places I’ve always thought about going but never acted on, so I’m glad running gave me a reason. Can’t wait to meet some of you.

As I think I mentioned, a colleague and I ended up signing up for Jack Rabbit’s Rogue Training. It’s reasonably priced at $85/month, or about $10/run. The best part is the schedule (6:45p Wednesday, 8a Saturday) works for me in that I can make almost all of them.  The 15% discount on non-electronics is great too as JackRabbit’s stock is more extensive than the New Balance store at NYRR.  Workouts began last Saturday but I was out of town so picked up with the group on Wednesday. More on that below.

I’m calling June 19 the official start of marathon training as that’s when I started with the group. To keep myself accountable, I’m also donating $1/mile to the Joyful Heart Foundation. Although I have my own bib, I still wanted to run for a cause. It’s always one of those I donate to regularly, and wanted to tie my marathon fundraising to it. Since I don’t know if my legs are going to reliably hold up to Sunday’s recovery run, I’m calling Saturday the end of the week for mileage tracking.

Not post related at all, but I read a really interesting post about “bad” race recovery. Some really good and out of the box advice.

Weekly Run Down with Deborah and Kim:

  • never miss a Monday: strength training edition. This was TBD cross or strength but when I walked into the gym, the decision was made. If there was AC, it was at 1% and it was way too humid for that nonsense. So full PT and weights cycle and some yoga.
  • Tuesday: treadmill was the plan. Drinks with colleagues was the reality so I walked home after.
look at that pace!
  • Wednesday: Rogue training day 1. I was super nervous about this. Mostly about keeping up with the group. The delayed start for latecomers and then dynamic stretches in the Time Warner Center did not help the anxiety. The prescribed run

Runners will do 2 miles of warm-up then 8-10 strides on a ~100m section of road or track. Then, runners will cool down for 2 or 3 miles to finish the workout. Runners will build their speed for 1/3, hold it for 1/3, and then coast to a stop letting off the gas in the final 1/3. In that middle 1/3, runners will reach ~90% of peak speed in a controlled sprint. Runners will walk back to the start after each stride and repeat. Walk, not jog the recoveries back to the start b/c we want full neuromuscular recovery.

  • the actual run was more like a .5 mile warmup to the Mall because they were worried about the weather and moved the Strides from the bridle path at Engineers’ Gate to the Mall which is paved v. gravel. The strides were a challenge, but not an impossible one. If my Garmin is right, I actually hit something resembling fast. Holy crap though I cannot imagine running at that speed for a 5K let alone a marathon. We then ran the “long way” out via Bethesda Terrace and down the east side before finishing at Columbus Circle. We finished with some fun foot exercises before dispersing. I followed this with a stint at the gym to stretch and do more of my PT. There are two others who are about my speed which gives me some comfort as I definitely could not do the 9:40 warmup that the main group did. I guess this could be called my first proper speedwork?
runset!
so thankful for a tub!
  • Thursday: holy soreness Batman! Did not expect that from the strides. Mother Nature finally sorted herself out for a moment and I squeezed in a 3.5 mile recovery run before the skies opened again. Oddly I had no plans of running near home. In fact when I forgot my sneakers this morning I came home between meetings to get them because I thought I’d need to run in the gym and if I went home first it wouldn’t happen. But when the skies cleared it was too late to stash at NYRR and I knew lockers would be full so I hopped on the train and changed quickly before dashing back out. The coaches last night emphasized recovery runs being slow, I think I took that to heart. Also, 90% humidity. When I picked this apartment I was indifferent to a tub. Now? I can’t imagine running without it. I’ve hopped between brands but this is my favorite, I love the eucalyptus.
you are not an XL
  • Friday: off. Lots of steps, some shopping and a sunset ferry ride. I went to see if I could exchange the Pride tee shirt for smaller, but they were out. I did find this shirt hiding among the Queens 10K clearance! The sizing was stupid, but I bought it anyway because I really love it.
  • Saturday: first long run with the group. We met at JackRabbit just before 8 and after an icebreaker and dynamic warmups we hit the park. The coach said at the beginning that as it got warmer we’ll go out earlier. I fell behind the pack in the first mile, which I expected and was fine with. Trying to keep up in mile one would mean I cratered at halfway. Besides, it’s the Park and that’s (part of) why I chose this group. Uncertainty of marathon training but in the comfort of my favorite terrain. Plus, if I can survive the CP hills, I’ll survive the bridges. I ended up catching up with one of the women I finished with Wednesday, who I learned is planning to run not only NYC, but the 60K a few weeks later! I was happy with the run, it was about on par with the women’s mini although the heat meant I felt a little less strong. It was also my first without music in a while as I didn’t think to grab headphones before I left. I got back to the stretching area outside JackRabbit just a few minutes after the main group.  Finished the day with some well-deserved laziness and a very good book, Richard Grant’s Dispatches from Pluto.
  • Sunday: short, hot shakeout. I woke up on time to go out early, but an attack of the lazy Sundays hit. I was also underhydrated due to sushi for dinner Saturday night.

 

2019 NYC Marathon Training Miles (eek! In writing. Legit): 12.82

$ Raised for Joyful Heart: $12.82

Plan for the Week:

  • Monday: off, dinner plans with friends. And I think Mondays are going to become an off day if I regularly manage the Sunday recovery runs.
  • Tuesday: run
  • Wednesday: off, planned work event and can’t make the group workout
  • Thursday: group workout, 30/90 fartleks
  • Friday: off (as actually scheduled in the plan)
  • Saturday: Pride5M with run to and from for extra miles. They changed the course this year, so I see I’m going to be all Harlem Hills all the time. Self: this is a good thing.
  • Sunday: Pride March. Not calling that an off day

Charity Running / Damon Runyon 2018

I love supporting charities. I’ve done 5K fundraiser walks since I was a kid, since mom & dad always taught the importance of giving back: whether that be time, money or otherwise. April is already 5K-palooza as it’s theoretically spring. I’ve done the March of Dimes Walk every year and in various years have walked for 9/11, MS, the Wildlife Conservation Society, Hope for the Warriors and others.

But the running/fundraising landscape is so complicated at times, even beyond charity bibs for marathons, and I really hate asking for money even if people are happy to do it as a tax deduction. When I started running, I decided to raise money for Joyful Heart in memory of my friend Linda’s daughter Kira. When I realized how many 5Ks had a fundraising component I decided I’d just sponsor myself and if people wanted to donate, I’d point them to my Joyful Revolution Athletic Club page.

Oddly, the one I never did as a walk was Damon Runyon. To me that is beyond bizarre given my love of the Yankees and that it’s a fundraiser for cancer research.  I did the run last year for the first time, and in 2018 it moved to April. I was torn at first: better weather, but the week after Cherry Blossom. When I realized the intersecting dates I wondered if I could do a 5K the week after a 10 miler. Luckily in the intervening four months my body learned to recover more quickly and I signed up at the end of March.

about that better weather!

.While April isn’t June, today was more than a little ridiculous. I acquired a Mariano shirt, but it barely saw the light of day because it was so windy. Yes, lots of pink was probably what led to one of the volunteers asking me if I knew what other meaning 42 had. Yes, jackass, although I don’t think I’d have thought to wear Mariano today if a friend who was running hadn’t mentioned it.

greetings from the warning track

The laps of the stadium are kind of weird and with the start inside Gate 4, neither my watch nor Strava worked so I don’t have my time. I know it wasn’t good for a 5K, but I think it was better than last year.  ETA: 41:01. Exactly what I thought on both counts. It’s kind of nice just to run sometimes. If they send the time, I’ll take it. I’m taking the mileage though, because it puts me at 200 for #RunTheYear even if it’s 3ish, which I think it is. In rereading my post from last year, I realize most of my thoughts on the course remain the exact same.

While I was still distracted on the warning track because it’s awesome running in the stadium, I was less so than last year. I think in part I just wanted to keep moving because it was so cold. Before we got there though, we had to complete two laps of field level. I think I accidentally completed three, which did my time no favors. I wasn’t sure though when the course split sign came up if I was supposed to have passed that once and then go, or two full laps. Oh well. It was then onto the warning track for two laps. The warning track is where you first encounter the race’s confusing signage. It says Mile 1. But does that apply to the first lap, or the second? I saw 20m had passed from gun time, but I don’t think I was that slow unless I did do an extra Field Level lap. Oh well.

From here it was onto the absolute worst part, stairs from the field level up to main. Never ending and with zero view as  you’re in the stadium interior. I jogged the first flight and then walked the rest. They’re just too crowded and while I walk 64 steps daily, I never run them since I’m often carrying too much crap. Maybe I should start though.

I love this view

At the end of the main level lap, you hit more stairs but at least these are exterior stairs with a view, and what a view. They’re also wider so there’s more room to run, err, jog them ahead of a lap of the terrace level. Although the rain held off, luckily, this is where we ran into a major wind tunnel that was a head wind. Luckily I knew the best part was to come, running down the ramps from terrace level to the Great Hall. You feel like you’re flying and because it was cold, I wasn’t dragging the way I was last year. But when you enter the Great Hall, the course splits again: finish to the left, course continues “to mile 2” to the right. Um, no, mile 2 sign was at the top of the ramp. I guess they mean the completion of mile two, but super confusing.

Although my legs were feeling good, I jog walked the steps. I knew I was maintaining a steady pace since I was consistently on the heels of a couple in yellow windbreakers. Knowing exactly what was to come and not feeling overheated, this lap flew and I was quickly on the ramp back down to the Great Hall.

Mariano and a medal

I actually forgot this race comes with a medal. Although I was excited to receive it last year as it was only my second one, it was rather uninspiring. I like that the 10th anniversary one is in the shape of a baseball diamond. Finish line festival was smaller than last year, but nice to have pretzels in addition to bananas and bagels. Coffee or hot chocolate would have been nice.

Overall? April is much better than July, even if it didn’t exactly feel like April. The race is a little expensive for a 5K considering none of the race fee money is a donation, that’s done separately. But there’s something amazing about running Yankee Stadium that you just don’t get from running in the streets, so I’d say it’s worth the money. How are you otherwise going to run on the warning track? I think this is going on my annual calendar so long as I’m in town.

Other Notes:

  • Yesterday I did the hill repeats I talked about, although Strava didn’t pick up the segment. 3x was the perfect test of it as I didn’t want to trash my legs ahead of today. It felt “comfortably hard”. I need to figure out the recoveries. Hopefully if the path opens this week that will be part of a longer “runway”.

13.1 thoughts

keep that smile! you are a half marathoner!

from a Facebook messenger chat with a friend and former colleague turned (not my) running coach.

The smile hasn’t gone anywhere in 48 hours. It honestly took until Monday for the you are a half marathoner! feeling to hit and for me to realize I did it.

Some thoughts since I’ve digested the race:

  • I truly did not think I was going to finish this running. I wasn’t so much worried about the distance: the 15K in December had been fine. I was scared to death of the hills, the host of the NYRR Talk on course strategy on Friday night mentioning there were 11 (3x Cat Hill, 2 x Harlem Hills, 2x Three Sisters) did not help. Around Christmas I began to think about just not doing it, but I really really wanted to do it. Or to at least try. Because I was fairly sure I wasn’t going to be able to, I told almost no one. A few folks who aren’t likely to talk to anyone else, and two running buddies training for their own half, but otherwise Secret Squirrel mode activated. I texted my brother and best friend morning of with a link to the live tracker, but that was it.
  • “Mile 1 is a liar” is a frequent running adage. For this race, it wasn’t. I think mile 3 below 11 was the actual liar, since I was running with an ~11:20 pace group, but that’s neither here nor there. Mile 1 felt good, mainly because it was a huge herd and we were all fresh. It felt so good to be outdoors after such a brutal weather start to the year. Miles 2.5, 7.5, 12 by the Met, Hamilton were lovely and gorgeous. Mile 4 and 9 with Harlem Hills? Ugh. Mile High Run Club has been good to me, and getting back out on the hills will be good, but oh do I hate those hills. I really don’t have any other mile specific thoughts.
  • Gu. Gels. I still haven’t figured out this eating on the run thing, and if I didn’t for a Half, I probably never will. I didn’t fuel at all during the 15K because my fingers were frozen. When I was with the Pacers over the first five miles, Julia asked what my gel strategy was and I threw out 10K, while admitting I didn’t really have a plan, although I’d brought three gels with me. Good thing, Gu, Hammer, Power Shots are good if a little too thick. I may try the Beans if JackRabbit has them, although I’m not sure on eating and running as I still haven’t mastered drinking and running. We’ll see. I don’t know if my second half was stronger because I had a gel (nothing pre race), or if I just started being sensible with the walks. Food for thought-no pun intended.

 

“Ten. Miles. Toto, I don’t think we’re in the single digits anymore. From the beginning of this whole running “experiment” (an experiment that was clearly by now less of an exception and more the rule), I was constantly finding myself lacking in confidence when it came to new distances. Running that first 5K, running that first 10K…each new race brought a new set of challenges. Challenges that I continued to meet and overcome.”

  • I’ve generally enjoyed reading about running. The Runners’ Bookshelf has been awesome for ideas and part of the reason Mt. TBR grows is because I keep finding new to me books. Not all have a personal connection though. Becky Wade’s Run the World was a fabulous combination of running and travel. Alexandra Heminsley’s Run Like a Girl was light and fun, but not especially poignant. I really thought John Bingham’s books would be the best for me, and most resonant (and they’re amazing), but then I “met” Jill Grunenwald. Her Running with a Police Escort was the perfect book to be reading on the eve of my first Half. She’s also a slow runner and she had some of the same anxieties I do about running.I know I am a runner. I run. But sometimes seeing myself as a runner? I’m not always there. I didn’t read her blog before finding her book, but I’ve added her to my sidebar now and look forward to reading her. It’s not the best written book, but she’s an amazing storyteller and I love seeing myself in her. One of the things she talks about is committing to a race a month for the year and since I have January, (maybe February), March, April sorted already, I think this might be a fun goal. More on that later.
    • Jill’s blog is about going from 311 lbs to running 13.1 miles (x3!). While I was never that heavy, and this hasn’t been and won’t be about weight loss, running has definitely had a change in my body. The #IHaveARunnersBody is an interesting one to look at across the various social channels. Also, upside of a non-running day? I can wear the ghostie tee I love so much
    26.Boo
    I’m not training to be skinny

     

  • Although I’m still using running as a fundraiser for Joyful Revolution Athletic Club, I joined Team MHRC. I loved seeing the Clubs out there supporting their runners and I want that. There are some April runs that I can’t do, like the Shape Women’s Half (Cherry Blossom is the week prior) and I want to be cheering others on. I know you don’t have to be in a Club to do that, and I took cheers from anyone, but I like this element and I love Mile High Run Club, so I’m giving it a go for 2018. I also need the structure that the weekly coached runs might provide as I move into the next phase of training.
  • Training. So my training went to shit, but that’s not going to happen for Cherry Blossom. I’m torn between the race‘s virtual training, Hal Higdon who I have come to know and love or RunKeeper. Going to think on that in the next week, because I’m 100% not running until Thursday. My legs are better, foam roller was great, but oh those hills did a number on my legs.  Luckily the cherry blossom course is flat. And it’s training food for thought too in how to prepare my legs.
  • I think I’ve run the longest distance I want to. I may do the 9+1 this year, but I’m not sure if I have any interest in running a marathon, never mind an ultra. The idea of a destination race is fun, but I don’t know about the training. Maybe if I get faster and it takes less time? I definitely enjoyed the 15K/Half distances more than I anticipated. I think 5mile might still be my favorite, but we’ll see if this year’s 10Ks suck less and influence that.

Here’s to another fun and healthy year of running

Winter Running: #TedCorbitt15K Chapter

Pre and post race faces

I DID IT!

The middle facial expression cracks me off because I look like I was miserable, but I had so much fun. And yes, I take responsibility for the snow.

I got a text Friday night that they’d make the decision about the race at 6 AM and like Poland Spring, I was half hoping they’d cancel. It’s not that I’m anti snow, but I was nervous about it being slick and the cold. The text confirmed the run was a go, and so was I.

not so Flat Cari as I was draped on ladder

After finding the Cuddl Dudds too warm at the Turkey Trot, I decided to go without this time. So clothing was:

  • one of many ridiculous pink leggings I own. Like all my tights, these are way too long so were cuffed up. I think they’re Danskin. There wasn’t much wind in the forecast, so I went without over layer. This was a good decision.
  • Turtle fur neck warmer and beanie, perfect choices.
  • Shirts: a long sleeved shirt with thumb holes, a t-shirt from a summer race and a long sleeved RBX shirt I’ve worn often
  • Random grab before leaving the house: windbreaker I bought for Giants game as I thought it might be helpful against wind. I carried it most of the Poland Spring run, but wore it the whole time Saturday. Its pockets came in super handy as I had too much crap for my pouch. (None of which I used, more on that later).
  • Socks: random NewBalance ones.
  • Nothing new on race day violation: new headphones because my neon green ones finally died.

Honoring Ted Corbitt’s legacy was awesome. It was nice to hear his son speak about his work continuing his father’s legacy. I’ve come to the realization though that while I don’t mind and even quite enjoy winter running, I hate waiting around in the cold for the runs to start. Although it was flurrying more than snowing, this was exceptionally true on Saturday.

Some other learnings:

  • Running isn’t half mental. It’s 80% mental. Or at least it was for me this past week. Between fighting the cold and not having run more than five miles in a few weeks, I was convinced I wouldn’t finish. During the first lap I was convinced I was bailing at the end of it and just going home. Did I hurt? No. Was I struggling physically? Nope. Something kicked into gear when I passed start and kept going.
Mapping the world
  • The “West Side Rollers” aka Three Sisters aka the hills on the western side of the reservoir were worse for me than Cat Hill. Maybe because they were longer? Definitely not a factor of more tired legs as they were in mile 1/4 whereas Cat HIll was mile 3/7.

Splittsville!
  • I’m so glad mile 8 came in under 12 at 11:59 because psychologically that was so big. I know where the 10:29 came from – I just wanted to be done. Not sure about the 10:54 but I’ll take it. Overall I’m really impressed with the overall pace even though the splits are all over the map. I’m not sure I ever really found a rhythm, but I think that’s to be expected with my longest run ever and first at this distance. Once I came around the bottom of the park on the second lap I did just zone out and lose myself in my music.
    • This was also about where I started walking through the water stations. A combination of cold (illness)/cold (weather)/minor asthma flair meant running and drinking = choking but I knew I needed to drink more so this was my solve. Combined with two stretch breaks to work out a hip kink, I think this got me through the second lap. Very OK with this.
    • Losing yourself… Right. I forgot about my gels. Actually, that’s not true. I remembered around mile 5 but my hands were too cold to even try to open them. So I did this run on zero food. Oops.
  • Ascent is b0rked. I noticed this on Roosevelt Island too. Time to ignore it.
  • Feeling strong? Well not exactly strong, but neither did I feel depleted. My legs felt it — and they’re still sore today – but cardio wise I felt solid. 9.5 ish miles wasn’t too much which floors me considering how short my running tenure has been. I think this is the Mile High Run Club classes paying off. This probably also means I can push the pace.
Overall Ted Corbitt place details
NYRR races in 2017
  • As usual, Runkeeper is slightly off from NYRR, but I will continue to use Runkeeper as that has all my data. It’s amazing that I finished ahead of almost 600 people. Didn’t feel that way at all.
  • 5K longer and only took me 15m longer to finish this race vs. my first with NYRR. To see that progress laid out is just. WOW.
    • This is probably my last race on the year unless I do New Years’ Eve. Hell of a 2017 either way

I’ll likely return to this once I’ve thought on it but this post has taken me two plus days already and I didn’t want to lose any thoughts..

Other workouts last week:

  • Entirely uninspiring hills workout on gym on Tuesday. 3.2 miles in 34:58. Was probably meant to be 35m.   I wasn’t feeling 100% and think it was a better than nothing.
  • Really good High45 on Wednesday where I felt good despite a walk break or two. I cracked 4 miles in that span for the first time in a class. Progress. I really like Ryan’s class. He & Rich V definitely my favorite coaches.

Plan for this week:

  • I don’t know. I tried to run Monday and my legs said nope, so I rowed 5K. Beat my PR by four seconds which I only realized when looking at the log book now.
  • Gala is Monday 12/18 so work going to be crazy. I will get 2-3 runs in though.
  • Steps are proving to be a challenge. I’ll get there

 

Turtles Love the Rain #PolandSpringKickOff

Marathon welcome signage on Central Park West
Marathon Pavilion

well love might be the wrong word. I didn’t sleep a lick last night worrying about whether I was prepared if the race went on, and whether the race would. With no text message when I woke, I checked FB to see all systems go and I… hit snooze. With the rain I knew I was going to Via to the start anyway, so I wasn’t in a huge rush. I also wasn’t in a rush to stand in the damp for the suggested 30-45m, so I was willing to wing it.

I was glad I had a second look at the race info last night because the course was slightly different to the prior 5 mile NYRR run I’d done. As a result, those of us toward the back crossed the finish before we crossed the start. I was amazed how quickly they put up the finish line once we were all off. While waiting for the opening ceremonies to wrap, I enjoyed the fussier than normal festivities due to marathon prep. The pavilion is deceptively large and was a nice place to dry off after our miles were done. Luckily the rain held off while we were waiting.

Back of the pack masses

For a while it felt as if we’d never get to run, but we actually crossed the start faster than in the NYRR races earlier this summer. I was watching my footing due to the wet leaves, but it was also because I couldn’t obsess over the watch. With the rain on tap I decided not to wear my glasses and that was the perfect decision. No fog, no wet lenses, no glasses sliding all over. I admit, it’s a tempting decision going forward. Only possible issue was post-race coffee, but I really don’t need the menu to order at Starbucks.

Runkeeper splits

My pace felt good and steady throughout. I felt that I got into a rhythm fairly quickly, which made sense once I saw my splits. Mile 2? Combo of Cat Hill and taking my windbreaker off as I warmed up, plus some water station congestion as I stayed with the pack! Mile 4 is the rolling hills on the west side of the reservoir. I’m impressed with that consistency int he wild and amazed that my last mile was the fastest, but it makes sense because I was feeling strong. I have no idea what that final .1 was. Probably fidding with the watch, so I’m not worrying. Really the only moment of concern was on the last water station –  I carried a bottle but never opened it until post race – when I aimed for my mouth and got my nose instead. Whoops. I really need to learn to run or at least walk and drink.

I felt as if I was darting around people a lot, but just like June I ran close to the prescribed distance (5.14 to June’s 5.13 miles). I seem to be better at that than I am when running 10K. At the second water station I was happy to see Thomas Panek and Gus who I’d read about earlier this week. I also saw them after the race and it looked like they had a good run. They were certainly having fun by Engineers’ Gate.

 

NYRR Place details

I’m still sticking with my watch over NYRR since it’s how I’ve measured all my time, but like June, they’re off.  5.14 in 57:32 for 11:12 average pace vs. 5.0 in 57:43 for 11:33. I’d also say the watch is more accurate since it is what I ran, not what the course was measured at. Some thoughts:

  • Top 79% gender. That’s pretty cool. About same (top 80) as age group.
  • Top 85% overall
  • I really love NYRR’s data. Even if I don’t know how to interpret all of it.

What I also am amazed by and appreciate is the progress I can see at a glance from NYRR and Strava.

5 Miles throughout my running history

This doesn’t include the Retro, for some reason, but it was nice to see progress over time. Strava also gave me a whole bunch of personal rankings, which really just told me that people name a lot of segments throughout the park.

Strava PRs

 

Last week was a good test but that time included some pause and stretch breaks as my hip was still not 100%. I thought it was a good indicator of what was possible and it’s where I pulled my goal time from. I really wanted to break one hour, and I was fairly sure it was doable.

NYRR runs database

It is equal parts insane and awesome to realize that I finished five miles only slightly slower than I previously finished four. Much like my feeling at finishing that four, it was lovely to realize I was up and done for the day before I’m normally up on a Sunday. All said and done, it’s about an 8 minute PR over June and I definitely hit my goal of finishing strong and smiling.

Smile and say silly

Yep! Can’t lose me in a rain storm. This love of pink is new, and while I was sad not to be able to wear Boo (although I am as I write this), I’m happy with my outfit. The windbreaker was great for post race walking around and wasn’t too warm to run the first mile in. I didn’t bother trying to tie it and just carried it as I ran. I forgot my dry socks but covering my feet in knock off glide worked a charm as no blisters despite feeling a hot spot.

I met up with a friend who I met fifteen years who and we spent some time in the Pavilion before heading to the Run Center to pick up his stuff for next weekend’s 5K and then Starbucks. It was so wonderful not to feel completely trashed after this race. Had the monsoon not picked up, I probably would have even walked home. As a result, my steps on the day are low, but I’ll take it.

Current running mileage on the year for Joyful Heart: 349.39! (Doh!)

On to the next.

Post-race goodies from the NYC Marathon Pavilion

Steptember: #GoTheDist 2017 Q3

September was many kinds of weird. Vacation to start the month and I was injured yet again. Still, I closed out the month with a 27 day (and counting) step goal streak.

Stat time.

September:

  • 444,689 steps
  • 190.7 miles run/walked
  • 34.47 miles run. (Pace: 11:38. Run time: :25:11)

Yep, I’m very happy with that.  Overall I hit some of my stretch goals, but not all. I think that’s a good month marker. I only had two days without goal.

Q3:

  • 1,386,041 steps
  • 595.34 miles run/walked
  • 108.86 miles run

That’s a nice increase above Q2’s totals and I hit two of the three Q3 goals and one of the subsequent stretch goals. I’m OK with not hitting the run one as I’m listening to my body and practicing smart healing. Only five days total below goal.

Year to Date:

  • 3,775,858 steps
  • 1628.48 miles run/walked
  • 314.33 miles run

Wow. That’s better than 2015’s totals and I still have a full quarter to go!

October goals:

  • 400,000 steps
  • 166 miles run/walked
  • 50 miles run
  • 2 days below goal

Yeah, that feels/looks like deja vu. But I think it’s a good baseline. I hope to more than exceed the first two and don’t expect to hit the third. It’s a goal to keep working toward as I heal and train. I am setting my time goal to 11:30. Doable? I think maybe? October’s 5m will probably be somewhere near September’s 10K, although much cooler I hope. But I had a 14:50 to start the month that I hopefully won’t have to work off in October

I’m not sure about Q4 goals yet. I mean bare bones is 1,200,000 as I really want to hit 400K each month. I think, as I did for Q3, I’ll probably set them one month in.

Maybe by then I’ll actually look at how far off I am on my reading goals. 60/91 read.

So just how does a squirrel stampede

and why do the organizers of NYCRuns know this?

Today was NYCRuns’ Squirrel Stampede and Roosevelt Island is a gorgeous place to run. We chose the 10K as it seemed to be more of a challenge. And I won’t lie, because it started later. As the weather grew more and more unseasonable I began to regret that decision. We had an out to switch to 5K by end of day Thursday but we opted not to. 5K didn’t seem worth trekking out to Roosevelt Island for and we wanted the challenge of the 10K.

The morning dawned hot but not unbearably and we arrived early. It was definitely easier to enjoy this pre-race festival than the freezing frozen penguin as it was breezier in the middle of the East River.  The run was sponsored by the Office of Emergency management so the grab bags were quite useful especially in light of the recent storms and upcoming Hurricane Sandy anniversary. Toward the end of the festival though I was antsy to just get started. I was worried about the heat’s impact and just wanted it to be underway.

We soon were underway and Beth and I settled into a comfortable pace. Seeing the four mile marker before we hit mile one was just ooph, it reminded me of how far this course was and just how long Roosevelt Island is.  The volunteers were good and encouraging. The first mile and a half or so of the course on the western side of the island and was shaded, lovely. When we turned back south after the lighthouse we were right in the sun, and that was draining.

Somewhere between miles two and three a human hummingbird flew past us and I was glad to see that he won because otherwise it would have been way too demoralizing. I think it may have been the only time we were lapped, or at least it was noticeable due to the speed he went by us. At the halfway point, we were doing well. 37/8 or so, and I was pleased with that. Although I had to stop to stretch hip a handful of times, it was feeling good and my ankle was fine.

Around mile five and a bit I had a weird feeling of goose bumps a good mile or so after I’d last poured water over my head so I decided to walk a little. I think it was probably psychosomatic rather than an actual heat reaction, but I’ve been trying to listen to my body. I think that decision to walk a little was what helped me finish, because there were some moments I wasn’t sure I was going to make it. It wasn’t dangerously hot or anything, but 83 and 50%+ humidity wasn’t comfortable running. I’m OK now and have been drinking a ton all afternoon.

About halfway between miles five and six we started back up and ran through to the end. I was struggling but seeing the finish festival as we squirted around it helped, although being so close also sucks.

Splits: time, ascent, heart rate

I don’t believe the ascent. Roosevelt Island is fairly flat. But this is pretty indicative of how I felt. We were solid until I hit a wall. Even the June 10K wasn’t this warm and this was definitely my warmest next to the Hope4Warriors flop, which was only a 5K. Definitely learning moment for next summer.

A PR? A PR!

So I walk part of a mile… and I PR by six minutes!?! Hello more solid base that I hoped would show up. The 5K was really good. The second 5K? Well it wasn’t horrible. It’s hard to truly call this a PR since it doesn’t have the hills that June or March did but I’m really looking forward to the Poland Spring 5M to see how I do when it’s (hopefully) cooler. The time to beat is 1:06:06. And yeah, if you asked me a year ago if I was excited to run five miles I’d have said you were insane. Now? Well I crossed 300 miles run on the year 😮

I’m sticking by my watch times, by the way since it’s what I’ve always used and more accurately accounts for the distance covered with some wiggling. It’s still interesting to look at my NYCRuns time and history against one another.

NYCRuns results, placement
NYC Runs’ races

Dead last in my age group. Oh well, room to improve.

I said in a running group post on Facebook that I didn’t have the race I wanted, but I had the sensible run given the heat. I think that’s still true. A PR is wonderful.  Listening to my body is smart.  I still hate running in the heat, and really hope October cooler, but I look forward to 2018 growth in weather races.

Meanwhile? I’m having fun!

GoTheDist July 2017

before I entered today’s run I was averaging 12:56 pace for average workout time of 30:41.

After today’s? 12:53 for 29:52

UGH! I was so close to maintaining the 30 minute average. But I don’t feel badly about cutting today short as my foot finally doesn’t hurt! Not after Saturday’s run and not walking home from today’s. Finally turned the corner? Finally listening to my body.

Don’t have my step totals yet, but should come in somewhere around 437K for my second best month (April was an insane 465K). Mileage wise, about 187 well ahead of what I wanted to average to go for 2,017 on the year run/walk. I’m at 1,221.47 miles as of today.

ETA, 8/1:

  • 437,935 steps (Ugh. So close to 438K)
  • 188.47 miles run/walked

Best thing? Only one day, last Sunday, not goal and that was a priority of healing and I ran that day so was totally OK with it. My goal was seven days without goal, so I’m +6 there putting me only one behind at 38 in 2017 and 37 in 2016

Running is as above and I came in at 34.67 miles. Happy with that since I prioritized healing. Was nice today to two of three days and tomorrow may try for two of three and two in a row for the first time since my foot really got bad.

August run goals will remain the same: 13m pace, 30m runs and 50 miles. I’m not sure I’m going to hit either of the latter due to travel and still healing foot, but what’s a goal if not something to work to?

Steps/mileage wise, also going to be a challenge due to travel. Last August, also with travel although more step friendly travel I hit 325, 874. That is insane to look back at now.

August Goals:

  • 400,000 steps
  • 166 miles run/ walked (that 508 last month was complete typo)
  • 50 miles run
  • Fewer than 9 days below goal (2016 total)

August is going to be weird – I’m away the final two days so I’ll have to set September goals before I know where August lands. Spreadsheet anxiety!

Closer to be able to set some Q3 goals:

  • 1,230,000 steps
  • 500 miles walked
  • 120 miles run

In addition to the Run the Year challenge, I joined a team for the Amerithon challenge. A fun way to cross the country and see how far you’ve walked/run. More on that TK.

Reading: 45 books read. Nice gain on June when I was at 37. Baby steps.

On to August.

Transformation Tuesday: 6.2 on 7/4

US Road Running’s I Run for Bling medal

I’d hoped to do the Firecracker 10K, but registration logistics didn’t work out and I still needed to earn this US Road Running I Run for Bling medal** that came in the mail earlier this week. It was gorgeous and I knew how to get roughly 6.2 out of Central Park, so off I went.

About 2.5 miles in I knew my hip was having a moment and I would need to foam roll so I decided to end my run at the gym. Disappointed, but I knew that if I wanted it to ever heal (helping Peapod Driver up and down the stairs and squats do not help), I needed to listen to it. When I got there I realized I’d done four miles and it was about four minutes faster than I had in April!

4 miles, April 1 and July 4

The course wasn’t exactly the same as I started north of Cat Hill, but even that evil hill and .03 shorter doesn’t make a four minute difference. I’m so glad I’m tracking as it’s much easier to see the progress.

After a session with the studded foam roller and some good stretching, I felt good and said, time to finish this. I wasn’t sure I was going to get 6.2, but I knew I at least had it in me to run home. After the first mile felt surprisingly good and “fast” (for me), I knew I was going to get 2.12. I hadn’t wanted to do the Harlem Hills with my recovering hip / quad so I knew I’d have to make up some mileage to make this be 6.2.

Loop de loop de loop for 2.2

Loop de loop de loop! I wasn’t coming in short. I’m actually pleasantly surprised how fast that initial mile was after a half hour break at the gym. I clearly wasn’t as tired or sore as I felt. Those 2.14 miles came in at 12:32, three seconds faster than my first four. (And yes, going to log them separately for honesty even though it will bring down duration).

I’m not counting it cumulatively as a 10K other than in posting my results for the medal above, but if I were it would be: 6.22 miles at 78m, 7 seconds or 1:18:07, a PR. Does it make me wish I’d gone for the full 6.2 at a clip? Yes, but I’m not sure I’d have finished without the break to tend to my hip. Even at four, but definitely at 6.2, this was my longest run without others / a finish line to push me forward. I think that’s the transformation even more than the pace improvement.

**Funniest thing, I like the shirts way more than medals. They’re more practical. But bling is fun.