Podcastapalooza

after virtually no podcasts for a while because I couldn’t stand to be talked at, I went on a bit of a binge this week. Among the highlights:

Listened to anything lately that you’d recommend?

On the reading front, I wanted to do non-fiction November with Liz, but I can’t focus. I did read a book though. Michael Connelly never fails with a fun crime thriller, and Fair Warning was a good read.  Goodreads is annoying me the way Garmin does some of you with its detraining. I’m well aware I’m 27 books behind schedule. Go spork yourself, Goodreads, it’s 2020. I did realize that I hadn’t read a single one of the Goodreads Choice noms, which made me a little sad. A few have made their way to my wishlist for some time off reading.

How did I finish Fair Warning in a week with my utter lack of reading? 2.5 hour line for a COVID test (negative, thankfully). Not symptomatic and no known exposure, but numbers here are up a little and I wanted to be sure ahead of some possible travel.

Weekly Run Down with birthday-girl Deborah and Kim:

  • never miss a Monday: four miles on a beautifully mild Monday morning. Shorts and a tee shirt in November!
  • Tuesday: too distracted by the stunning leaves to keep pace for RunBet, but still a glorious 2.5 mile walk before work.
  • Wednesday: 63 and 92% humidity in November. So weird. Wanted to enjoy this last day of summer, but had a lot of mental don’t wanna going on too.
  • Thursday: it rained much of the day, but I got out for a night run after work. Wet leaves are soo tricky so I stayed on the flat part of the river path.
new meaning to iced coffee!
new use for a hair dryer!
  • Friday: guess what, it rained. My day was not at all boring, however, as I learned coffee can freeze to the back of a fridge. I couldn’t figure out why the door suddenly wouldn’t reliably close, and then I realized the coffee was frozen and the ice block was pushing the shelf out. Oh Friday the 13th never fails. Luckily it was an easy “fix”
Yeah, slightly jealous of Fred’s cool mask
glorious day in the north woods
  • Saturday in the Park: luckily much cooler than the fourth of July. It was a beautiful day between lots of rain, yet I struggled to get out the door. When I did, it was magic. The park was somewhat busy and I wanted a people free run. Not Covid related, but more not in the mood to dodge strollers and jump over leashes. So I went north via Fred and on 102 turned into the North Woods where I scampered around the trails (seriously, my Strava is a hoot!) before heading down the west side and into the Ramble.  The entire run was gorgeous and it was one of those days where playing outside was just magic. The North Woods are definitely a 2020 “find” for me as I never had time to explore that area before and one of the things this year I’m grateful for.
  • Sunday: going for a walk.

podcasts and reunion runs

I was ridiculously excited about this Sunday’s run for the better part of this month. In fact I was worried about laundry timing (not) rendering a shirt available on time at least a month ago. A live race? A virtual race? Double No. Liz and I “re-creating” our run together on the two-year anniversary of it.

2018 morning run
celebrating post run 2020

Twinning in the buff from Liz’s running club and matching our outfits from 2018 while running at the same time in Birmingham and Manhattan. The major upside to all of this 2020 unsettledness is the creativity that’s emerging. Love whoever posted the high fives early in quarantime as we totally stole the idea.

***

Also this week: beautiful weather which means sleep and the ability to deal with spoken word on my walks. I cannot have someone talking at me if I’m tired, even if I know I’ll enjoy the content. Monday:  Marcia’s two recent appearances. Wednesday: started but still need to finish Running Rogue’s Run-Life Balance episode. It’s been easy, quarantime essentially means no life outside work and I’m free to run in all the daylight hours, but that will change and I wanted these reminders. Nothing earth shattering, but always good tips. Friday: inaugural episode of Go Ask Ali. Ali Wentworth is a hoot and I was curious to hear about what Brooke Shields would have to say. I’m generally too young to remember her in her acting roles, and as someone who watched a lot of tennis in the 90s, she was always Mrs. Andre Agassi to me. Yes, I realize now that’s so odd and it kind of horrifies me, but I was a kid.

***

Achieved my quarantime goal of a ponytail. Now debating cutting it all off, or maybe letting it grow. So many decisions. I think the principle driver right now is that I’m not ready to have someone who is wearing a mask but is exposed to people and all the people they’ve been exposed to standing inches from my face. Have you had a haircut yet? Any concerns?

Weekly run down with Kim and Deborah:

Stunning finds just in a sidewalk bed
adventures in Instant Pot continue
post-work pedi
  • never miss a Monday: a gorgeous cool (for August) morning for a few laps of the sun-kissed Great Lawn. When I was talking about Quarantime purchases, I can’t believe I forgot to mention my instant pot! This week’s lunches were artichoke heart risotto, which is among my favorite dishes. This week I doctored the portions with capers and wasabi, which definitely helped with the “I need more kick”. After work was a pedicure. I did the math on three week v. four week and decided the self care was worth it, especially in summer and with the running. This pic was actually later in the week when someone wanted to see the color / tan. oh you weird summer you, but this is a fun outcome.
it isn’t stereotypically pretty, but I love this view
  • Tuesday: wanted more than the five miles possible on the East River, but didn’t want to go to Central Park for the third day in a row, so I did some street/esplanade jiggle for six miles on a beautiful cool morning. When the last mile is the fastest, life is good.
weird clouds.
  • Wednesday: a friend asked for an early morning Zoom. I countered with a walk as this week already felt like a case of ass/chair fusion. Some crazy clouds, but fresh air is always better than more screen time.
just south of 102
  • Thursday: plan was office run group, but schedules rendered that impossible. I hadn’t run in the morning so the sunset run was a wonderful kickoff to a long weekend. Virtually no humidity, a picture-perfect summer evening.
love water towers
and sushi!
  • Friday: sometime early in my current job I learned the phrase busman’s holiday and as someone who is a museum nerd both personally and professionally, it happens all.the.time. I was particularly excited to see Hope Wanted as I have been sorely missing museums over the last six months. The exhibit is a series of photographs that were  both normal and so utterly strange, but it was so great to see an (outdoor) exhibit and see what others saw in lockdown. Elizabeth and I have also talked about museum-ing forever, and that and sushi made for a perfect day “off”. I love what I do, and I’m grateful to be working, but sometimes we need a day off the computer.
hazy sunrise
yep, Fred judging us.
  • Saturday: Elizabeth had 14 on her plan. My legs don’t know what 14 is anymore, and summer returned. I said I was in for six-ish, and that’s what I did complete with a rest by Fred when we both had a case of don’t wanna, but also the cutest cheering squad. Humidity is draining. Came home, recharged myself and gadgets before sitting by the water for a little. Still working through the massive Great Deluge book.
so so true
  • Sunday: I don’t run back to back unless there’s a very good reason. A two-year anniversary of a run with a great friend ticks that box, and I was out early to beat the heat (fail) and run at the same time as Liz was running. The heat wasn’t the problem so much as the awful humidity, and I took it easy and enjoyed watching the park wake up. Wanted to finish smiling (check). Elizabeth and I met up at the end of my run/beginning of hers for a visit/bench crash as my legs were d-o-n-e and we people/puppy watched. Since then a bath and a nap. We’ll see if anything more productive happens in this humidity.

 

I love to play outside

yeah, that about sums up this week. The routine of getting in a run or walk before work has been perfect, leaving evenings free to run, or chase stunning sunsets. Being active makes me feel better, and while there’s so much out of our control in today’s world, I’m really appreciating this opportunity for some balance.

Between intentional tracked walking and running, I covered 26 miles this week. That makes me very happy.

While I’ve been hit or miss on reading non-fiction (hi, summer brain), I’ve really enjoyed a couple of podcasts on racism in running, specifically Running Rogue’s #182 with Alex Williams. It’s long, but so worth it. As women, we think of our safety, but as a white woman I never had to wonder whether I belonged or was seen as part of the running group because of my skin color. Eye opening.

NYC entered Phase II this past week and while I’m still a little mystified on what this all means and am generally being cautious, I had the pleasant surprise of finding some non essential retail are open for shopping. Was doing an order for Old Navy shorts and when I went to pick it up, I found I could have just shopped in person. I’m not sure I’m ready for that, and also think like grocery delivery it saves money in the end in avoiding spontaneous purchases.

shoesies!

Speaking of semi spontaneous purchases. A friend and I were discussing the demise of the New Balance 1080s on twitter and another friend chimed in that she swears by and never needs to break in Brooks, so I decided to bite the bullet. Added benefit, they’re purple! On one massive mail day that included my Freihofer shirt & medal & Keurig order, the shoes came and I couldn’t wait to try them out.

Weekly run down with Deborah and Kim:

Manhattan is not a concrete jungle
and we have castles
  • never miss a Monday morning walk: first of three this week that kicked off at the Great Lawn. This one was, in fact entirely on the Great Lawn as I wanted no lights and a constant surface to get the pace right for Runbet.  It was a beautiful summer morning.
  • Tuesday: I ran, apparently. I have zero recollection of this run and even looking at Strava, zero memory.
  • Wednesday: grateful for cloud cover, I walked south on the East River for a nice three miles before work.
  • Thursday: this loop is always four miles. Today? It was 3.8. Still a great start to the day.
  • Friday: A lovely five mile walk to start the day and end the workweek, and a walk to Central Park after work for that stunning sunset. Spoiled to live where Central Park is part of my daily life.
  • Saturday: new shoeses! This run was one of those where it’s all the mental games. Didn’t want to go, wanted to bail at a mile… and then I warmed up. Four solid miles and while one run is too soon to tell anything, the Brooks felt good.
oldest structure in Central Park
  • sweaty Sunday: wanted to walk, but bored with the usual haunts so we met on the Great Lawn and headed toward the shaded and quieter North Woods. I love the Great Hill and the Block House, which dates to the War of 1812. Some six miles walk/hike before popping home for a needed shower and break from the sun. If the weather holds, there might be some bus lane sushi in my future today. I”m not ready to eat indoors when that’s allowed in the coming weeks, but distanced outdoor dining?

it may or may not be May

did someone ask Mother Nature what month it was? As I think I mentioned here a few weeks ago, my neighbors are suing one another and the landlord suing them for one’s refusal to stop smoking cigarettes and other substances in her apartment. I think she let Mother Nature into her wacky weed stash. There is no other explanation for snow in May in NYC.

I wasn’t actually angry, I think this is just “active mask face”, but I’m going to call it “Woman who was mad about the weather forecast 2020”

I’m pretty sure the actual reason for the photo was to let my colleague know I was briefly AFK. We use Slack for office communication and among the best practices is letting others know via status if we’re taking a break. It really does remind me of AOL chat rooms in some ways. While we realized during one of the recent Zooms that I’m among the babies in the linkup, I frequently feel internet old.

I have the bestest friends

If we’re Facebook friends, you know I fell head over heels in love with my Instant Pot. Artichoke, risotto and hard boiled eggs have joined pancakes and pulled pork in Cari’s Covid Cuisine. This book was a gift from a dear friend who has been trying to get me (and Darlene!) into the cult of the Instant Pot since she cooked for us a few months ago. I promise this won’t turn into Cari Cooks, but that blog might make a come back if I could ever manage to update more than once a week regularly. Thank you all for your recipes and suggestions.

speaking of never keeping up, this was meant for coffee last week

Showing off my new spice collection, with a side of my too small for my baths of coffee but I love them anyway mugs.

I really need a new category in Mint for CV19  related shopping. Not just the masks, but the instant pot, external monitor and some of the other recent purchases. My home supplies budget line item went kind of nuts these last few months.

Since there have been no long runs to speak of since Leap Day and that was really a one-day wonder, my iPod has been filling up with my podcasts and this week yelled at me for being full. Knocked out:

  • Squadroom: Stabler Secrets are Revealed –  It’s the only TV I watch outside live sports, and although I’m a season or three behind, ELLIOT STABLER IS COMING HOME.
  • Running Rogue The Mental Side of Injury, which I had high hopes for but didn’t find as engaging as I’d have liked.
  • Ali on the Run on the Morning Shakeout, everyone comes to running with a story. I’m not a frequent listener of either podcast, but I liked how they came together to talk about her transition from blogging to podcasting, the heyday of run twitter (and blogging) and more.
  • MTA’s How to Stay Motivated When Your Race is Cancelled which was from March 17 and feels like eons ago in Corona time. Definitely good to think about why we all run, and whether we’d still run if there were no races.

Never will be much of a podcast person, but always come away having learned something.

Weekly run down with Deborah and Kim:

open streets are lovely
so are sun-kissed tulips
  • never miss a Monday: one thing I’ve learned with this return to running is what worked last time isn’t a guarantee of what will work this time. For some reason a day off mostly isn’t enough time for the knee not to be angry, so I turned off the Garmin and enjoyed a walk on the newly open streets. Third day in a row hitting my step goal, which was nice (and promptly didn’t happen again).
  • Tuesday: had to do some errands after work. Braved Fairway and finally found sugar snaps and cucumbers. It’s the little things.
  • Wednesday: knew it was going to rain after work so decided to test the knee with a literal coffee run. From home to Central Park to the closest 7-11 for coffee. Knee felt good, GPS was into something funny. I didn’t zig zag nearly that much.
rocking a new mask
  • Thursday: literal with the runs again as I ran to Target for a curbside pickup order and some of the way home before the bag was too unwieldy to run with. Didn’t even think to use my running backpack, duh. Partially, I think, because I didn’t expect to feel strong enough to do the round trip run. Why did I say a day off between runs is mostly not enough? Because  twice in two weeks I could run two days in a row. These are short, but still. Our bodies are weird. I got really fed up with trying to run in a Buff, so ordered a supply of these masks from a friend whose company makes them.  I love how my chin rests in it and there’s enough clearance to breathe. Look forward to trying it on a longer run as IT Band gets there.
hello pretty risotto
  • Friday: Fridays have been a consistent no step day for me throughout all of this. This week was compounded by an icy rain during which I just dashed across the street for my weekly grocery shopping before my friend’s candle lighting. During my 12P meeting I was able to work from the kitchen and set up my first Instant Pot risotto. Need to work on my timing like prepping the rice before I start to sauté the onions and garlic, but getting there. Baby steps. It was delicious.
long tights. In May. Why?
Who says art is boar-ing?
  • Saturday: it was way too cold and windy to contemplate running. I was not in the mood for all the layers and absolutely refuse to put on a hat or gloves in May. After a slow start, the itch to GTFO of the neighborhood for the first time since March 12 won out and I took a walk down York and back up 3rd. Midtown East is much more crowded than my neighborhood, although social distancing was relatively easy. I was displeased when I got snow flurried on twice, but it was otherwise a lovely walk.  There was a beautiful but heartbreaking piece in the New York Times on what we miss, and it’s so true.
checking in with Fred
  • Sunday Funday: too many layers for May, but fewer needed than yesterday. The run didn’t feel as easy as last week, but again the only stops were for water and some minor stretches and it overall felt solid. The gravel of the reservoir > pavement and maybe I’ll try for the bridle path in a walk/run next weekend.
hanging out last September with one of the strongest women I know

I don’t have a plan for the week other than to attempt the Skirt Sports 5K over the weekend. Last week 3.7 was “easy”, this week 3.4 wasn’t so easy.  *shrug*. I’ll run walk if I need to. A fun way to say farewell to a fun Skirt community. On the plus side if I don’t run it, I can wear the strong frickin’ women shirt, which I love but isn’t a running shirt.

Tuesday Topics: Rogue Running and group marathon training

My original plan for NYC Marathon training wasn’t group training, nor was it JackRabbit’s Rogue Running.  I realized early on that a DIY approach probably wasn’t going to work for me, and soon after that my Mile High Run Club idea wouldn’t either.

Rogue Runners

Linking up with Kim and Zenaida this Tuesday Topics to talk about group training for the marathon in general, and Rogue Running in particular.

TL; DR: I’m so glad I did group training and Rogue was a good fit with excellent coaches and fun fellow runners, but it’s not necessarily designed for Turtles.

I was mentally writing this on Saturday, my first Saturday “long” run with Rogue after the marathon and my penultimate workout with them. What was I listening to? Running Rogue’s Ode to Shalane from a few weeks ago when she announced her retirement. Two things that stuck with me?

  • Her comments on group training, and how it evolved from when she first graduated college & Meb & Deena at Mammoth were one of the only games out there. Subsequently how she asked the coach at Bowerman Track Club to add more women to the group to push and help her and how that evolved into the so-called Bowerman Babes.
  • Chris McClung‘s comment that there’s a little Shalane in all of us. It’s so so true. We might not medal, but we can all improve.

I was all over the place when I thought about how I was going to train for the marathon.  Runfession: I still haven’t read the Hanson’s book I bought, or re-read the Hal Higdon one I read early in my running journey.  One of the things I love about our office running group is it was helpful for bouncing ideas off one another, including how are we going to do this? I’m so glad we found Rogue and that it had a five day trial.

I’ll be honest – I nearly quit Rogue after the first Saturday workout. Well not really after – during, when I fell behind during the “easy” warmup.  I can’t keep upwhat’s the point? I still remember that thought and almost exactly where I was in Central Park — lower loop, coming around the curve at the south end of The Mall. I’m pretty sure that was my social anxiety talking, and I’m so glad I ignored it.

happy, sweaty runners after a buggy July workout

Because Rogue does a near twenty week marathon training cycle that includes base building, I began with them in mid-June. I am thrilled to say that I never really missed a session.  Some thoughts on why Rogue/group training worked for me:

  • almost every Friday night I was dreading the 6/5:30 wakeup for the long run. Every single Saturday I was so glad to have the run done. The accountability is huge. I’d have to answer to someone about why I didn’t come – and I was too tired/it was too hot didn’t seem legit. I moved a couple around due to travel, but I got all the long runs in. I missed one Wednesday when I took the workout indoors due to rain — slipping on a wet leaf wasn’t in my plan three weeks out. But that’s not really missing it.
guest runners and popsicles
  • We had fun. I obviously got to know some better than others if we ran at similar paces during a given workout, but everyone was fun. We cheered one another on at out and backs and in workouts. The coaches were AMAZING.  I wouldn’t change one thing about the cohort of people. We were split between first time marathoners, those who had run one or two, and two vets with nearly 20. It made for a great mix.
  • We had great guest speakers/runners/product demos. And popsicles. I got exposed to so many different facets of the running industry that helped my training – and they were ones I wouldn’t necessarily have thought to seek out.
  • I have a library of workouts. I actually went back to one of them today when I needed something on the treadmill-300m repeats. While I would have had said library from a training plan, I’m the type of person who learns from someone explaining it vs. reading it. We got weekly emails with the workouts as well as a spreadsheet at the start, but once the coaches explained it, I got it.

Downsides? Really only what I said above about it not being designed for Turtles. And it really wasn’t a downside for me.

  • This is true of every group training though – they have to be programmed to the most common group. So while I was usually lagging a mile or three behind on the Saturday long runs, there was one runner who was way ahead. I don’t think this is a bad thing — but it might not work for everyone.  As I tend to be a solo runner anyway, I was happy to run some with company and then be alone, or vice versa. Sometimes I enjoyed the challenge of keeping up with another runner, other days I just wanted my podcast. That first workout where I lost them on the warmup? That never really changed, although without fault they’d wait for me and if I asked them to hang back, I think one of the coaches probably would have. I knew our routes well and once they realized I really was fine solo, it worked well on both sides.

Do I know for sure that I ran faster because I did group training? Nope. I just have a good feeling that while I couldn’t do the 5-6 days Rogue prescribed, I think it made me a more consistent runner than I would have been on my own. I look forward to using some of these workouts in my half marathon training, because a Half PR is definitely a 2020 goal.  I’m not sure whether I’m going to sign up for Rogue again – but that’s a factor of some travel plans that make it unlikely I’ll get my money’s worth.

  • Have/do you do group training?
  • Do you think it improved your running?

September. Wow. Peak Month

  • 120.38 miles run
  • I ran an average of 1:37:25. Wow

That took me from being seven miles ahead of 800 miles on the year pace at the end of August to sixty five ahead at the end of September.  65!

I’ve run 651.06 miles on the year. I might hit 800 just after the marathon. WOW.

Speaking of the marathon, my run just went public-ish on Thursday when Joyful Heart tweeted it. It has been on twitter before from the occasional tweet of a blog post, but this seems more real. I still don’t think it will be “Facebook official” until I finish.

signs of fall on Saturday

Upside of looking down, this little critter did part of mile 18 with me.

Weekly run down with Kim and Deborah:

A productive Monday
  • Never miss a Monday: reservoir with a friend. I could grow to like intervals. Finally got to try the Lioness capris. I’m not sure they’re going to work for 26.2, but I loved them for this five mile cool fall evening. I’m looking forward to trying them without a phone in my pocket as that’s typically the undoing with my LBCs as well
  • Tuesday: stretch, roll, PT exercises. I said I wanted to incorporate more cross training, and I do, but I think the focus has to be on the prehab.
  • Wednesday: Rogue. Planned workout:
a. Marathoners: 2-4-6-10-6-4-2 Fartlek
– 2 min at 5K pace with 2 min easy
– 4 min at 10K pace with 2 min easy
– 6 min at HMGP with 2 min easy
– 10 min at MGP pace with 2 min easy
– 6 min at HMGP with 2 min easy
– 4 min at 10K pace with 2 min easy
– 2 min at 5K pace
Why? This workout is about changing speeds in a ladder format. We start with short reps and as the workout goes on the reps get longer before coming back down the ladder. The paces will change as well from faster paces to slower paces and back to faster. The kicker is the recovery. It’s short and that will spike the HR and increase breathing.  Runners will not feel recovered going into the next rep so the back half of the workout is the most challenging. Runners will have to dig deep and stay focused to stay on pace. Runners need to figure out how to stay engaged and relaxed while in this uncomfortable (pain cave) state. Learning to be efficient and smooth when uncomfortable is a lesson that will pay massive dividends on race day.
  • the reality. I don’t know.  My Garmin picked the wrong day to have a moment, and it wouldn’t record. I re-set it after and it’s fine, so gremlins. It’s too dark now to see the Garmin on the go, so I guessed at the intervals and speeds. I’m fine with the effort especially given that it was 80s, humid. October?
  • Thursday: yoga and PT exercises never felt so good.
  • Friday: walk with Darlene to get her Grete bib and an early bedtime
who knew a supermarket was so exciting? (c) Katy
runners are silly
is there a medal for inconsistent splits?
sunny, but still chilly after 20.19
  • Saturday: oh this was fun! It wasn’t as monumental as the first twenty, but we had a blast. The weather was absolute fall perfection of mid 40s when we headed out and about 60 when done. This was no doubt a huge part of why 20 felt so much better than last week’s 18. This was the same route as the prior 20, except we (yes, stuck with people for the first ten!) didn’t miss the turn on Flushing and thus got treated to Wegman’s. I know Deb knows it — not sure if the rest of you will appreciate the sheer glee (and silliness). But Wegman’s is magic and it’s coming to Brooklyn. It was nice to know that was “only” 8.5 miles from the start (and about the same from home) as I forsee a true Wegman’s run when it opens. There are no close subways so run to and buses home might not be a bad idea. After ten I lost the lead two, I pushed through the last ten with varying speed. I wanted to finish, not necessarily finish at a certain pace. I know I can pick it up (see mile 20, mile 3 was GPnonesenSe), and this run left me optimistic for 26.2. Nice entertainment at miles 16-17 or so when they were running a Mutt Strut. I’m not a huge dog person, especially dogs I don’t know, but that was fun.

 

  • Overall I felt good. One weirdness: second week in a row, my tongue decided it didn’t like Nuun or Science in Sport tabs, so I switched to plain water. Will make life easier for race day. The cool weather meant I could try my marathon bottoms: Lotta Breeze capris. They were perfect. Phone in the belt meant no slip and slide and I only had to adjust them after a bathroom pit stop. Zero chafing. Happy Cari. Two podcasts in the last ten before I went to music: Running Rogue’s Mental Tips (useful, but I’m not a mantra person so couldn’t really relate to all of it) and MTA’s interview with Dean Karnazes. I would have liked more Dean and less MetPro, but such is the life of sponsors.
Found: toes
  • Sunday: I was very surprised I wasn’t  super sore given I had time for neither a post-run stretch nor epsom bath.I headed to the gym for a good stretch and yoga session before crashing to watch some bad football. Yes, it went from nearly 90 and humid to long sleeve weather. Hi fall, I <3 you

Mileage this week/overall: 29.38 // 352.11 (so glad I rotated shoes)

Plan for the week:

  • Monday: run
  • Tuesday off/cross
  • Wednesday: Rogue
  • Thursday: off, Little Shop tickets
  • Friday: run
  • Saturday: off, drive to Albany
  • Sunday: Half marathon + 4-5! Look forward to trying my fueling plan

GoTheDist

September

  • 643,276 steps
  • 294.88 miles run/walked
  • the aforementioned 120.38 miles run

11 gym visits to start the September – February period off strong.

Q3:

  • 1,777,037 steps
  • 806.77 miles run/walked
  • 311.11 miles run (that’s fun)

That step total is scarcely less than seven months in 2013!

2019 To Date:

  • 4,548,638 steps
  • 2029.96 miles. Yep, completely missed my Run the Year goal, again, a month ahead of last year’s timeline.
  • 651.05 miles run

November 3 is feeling real

with the calendar on the cusp of October, although the temperatures don’t feel it, November 3 is feeling real for the first time. The marathon is five weeks from today. Five weeks from right now I’ll probably be somewhere in Brooklyn. EEK.

My left leg hates me. It’s almost comical. This is the leg that had achilles tendonosis, plantar fasciitis and now it’s a tight hamstring/IT band. It’s not an injury and isn’t particularly bad, it’s just my body reminding me I need to find the time to prehab. While listening to Running Rogue’s True or False on Saturday’s long run they talked about running in time vs. mileage. The hours we’re running really is almost another day of work. As I said on Strava, beginning to feel the effects of training through work busy season. There has been virtually no cross training.  I’m determined to find the time to get in the PT and yoga. And yes, at some point catching up here. Eek.

Other podcasts Saturday: Ali on the Run with Meb (amazing complement to reading his book, which I loved. Review, TK, eventually. Here.) and the inaugural episode of the SVU podcast. I don’t watch the show regularly anymore, namely because I can’t stay awake for Thursday at 10, but I’m excited for this.

 

National Coffee Day you say?

I took this, and then found that it doesn’t count for BrandChamp, but I still love it. Coffee is my vitamin C.

Weekly run down with Deborah and Kim:

Mother Met
  • never miss a Monday: summer weather made another appearance. I met a new friend to run, which turned into a run/walk. Partially because she’s a Galloway runner, partially because it was too hot and humid to contemplate anything else. Nice 3m shakeout and it was dark by the time I headed back to the East Side. The Met in flood lights will always be one of my favorite spots.
  • Tuesday: visit and dinner with a friend
Protein shake with Reeses as topping. Ralph’s really needs to close for the season for my waist’s sake.
  • Wednesday: Rogue. The prescribed workout:
The Workout: The Dellinger. This is a continuous workout, ideally where runners are “recovering” at race pace within the workout.
Marathoners will do the following:
– 1 mile at 10K pace
– 2 miles at MGP
– 800m at 5K pace
– 1 mile at MGP
– 800m at 5K pace
Why? This gear switch workout is like what Rogue used to call “Find Yo Pace” in that we are changing gears between race pace and a faster pace. Our purpose is to teach runners how to change gears quickly in their goal race while simulating the physical and mental demands of their race. Running the faster paces before will make the half/full marathon paces feel like a jog. The faster paces towards the end should be tough after fatigue has set in and will feel like an all- out effort. Running the workout continuously adds another challenge. It requires runners to focus for a long period of time without a break while also pushing out of their comfort zone.
  • The reality: pretty much! Not posting the Garmin splits as I wasn’t good about hitting it each time, but Strava tells some of the story. This was an assist. One of our amazing coaches dropped back to run with me mid first MGP session because she knew the weather was favorable to some “speed” . Like when we ran after work, I always go a little faster with someone “pulling” me. I couldn’t remotely keep up on the 5K speed ones, but I finished strong and really proud of this.
Turtle Power!
  • Thursday: off. Planned to get to gym to stretch whiny hamstring/IT band but we had a work event Friday and there was a lot of prep and I was at work until almost 8. I was lucky to get in a quick walk between meetings.
taste of fall
Jetsons!
  • Friday: amazing but long event. Being on my feet all day -albeit in comfy shoes – not the best idea but that’s the training through busy season. After work I got in a quick gym stretch and sunset walk with a dear friend.
  • Saturday: 18 on the (beautiful) Struggle Bus. This was hard. My legs were tired & sore and there was a lot of sun on our route up the West Side, over the George Washington Bridge and back. I finished, which was about all I cared about. I ran into the group on the Bridge on their way back and we hopefully got a good selfie.  There was some walking, and lots of stretching breaks, but it’s done. As has become my habit, post-run gym stretch and some walking helped with the soreness.
  • Sunday: gym for row and long yoga, PT exercises. Erg app says first row since July 29, but I think that’s poor logging as I know I rowed in Stowe.

Weekly/total mileage: 27.24//322.73.  I totally missed the 600 mile Run the Year notification and am now at 646. Whoa.

Plan for the week:

  • Monday: run with friend
  • Tuesday: off/cross
  • Wednesday: Rogue: Workout is called Inferno, weather seems to be following suit. Saturday’s high will be 60s. I’ll take the latter for long.
  • Thursday: cross/stretch
  • Friday: off
  • Saturday: 20

 

Tuesday Topics: Marathon Milestones

I’m pretty sure I’ve never recapped a non race. But I have to say, even 36 hours later as I start this – twenty miles didn’t feel like just any other run. Linking up with Kim and Zenaida to talk about the milestones this race represented for Tuesday Topics.

While this run was far from perfect and I hit a wall (not The Wall), I’m really really pleased with it and part of me still can’t believe I ran twenty miles. Sorry not sorry to all of you who got caps locked on Strava or text. 😀

I’m in a Facebook physical activity challenge group and last week when I posted Thursday’s rain run, one of the other member asked whether I could/had run the 59th Street Bridge. I mentioned that I’d walked it a few years ago but had missed the long run when the group ran it. I hoped to have the opportunity to run it before the marathon – and then it landed on the route for this past Saturday.

Albuquerque, Brooklyn

OK, so there was a scenic detour in Brooklyn there. I wasn’t really too disappointed, I could use a break from running Central Park. Something I never thought I’d say, and I really do love the park – but sometimes it’s nice to see something different, even if it ended up as part of the NYC Half course.

This route was a lot of fun. While I know the 59th Street Bridge at mile 16 is going to feel very different to mile one, it was so nice to have the chance to run it, albeit in reverse. One major difference I’ve seen from training is that hills don’t necessarily feel like HILLS. I really want to be sure I keep this up post-race.

Running through Queens into Brooklyn, while not exactly the marathon course in reverse, was a great way to get familiar with the terrain. It was great to realize that the Pulaski isn’t a Bridge in the same sense that the Verrazano and 59th St. are and I learned some of the landmarks.

I also got a feel for finish time. McMillan told me that my time trial equated to a 5:45 marathon with a 13:08 pace. That was mostly meaningless to me until I ran a distance longer than a Half. My running time was 4:33:19 for a 13:27 pace.  I was out longer because there were some stops to check the map when I was turned around in Brooklyn, some stretching time when I was trying to motivate myself to keep going, and some photos. Saturday’s weather was nice, but warm. I think with the cooler weather in November and more water along the course to avoid some longer water stops to fill and drink that I might come in around predicted which is crazy. I’m still not at all setting a time goal. I just want to finish and enjoy it.

My Garmin lasted. I thought it would, but I read stories of people saying theirs didn’t so I was glad to see that it was down to only 50 something %. Although I don’t plan to listen to my iPod through all of the race, it was nice to know that lasted too. Four podcast episodes:

  • Running Rogue Listener Questions – I don’t even remember. I think this was the last and I was zoned out by then.
  • Marathon Training Academy – the Marathon Fueling episode. This one was wonderful, the light bulb literally went on: more later.
  • MTA – Weight Loss Tips for marathoners. Not super relevant, but interesting to learn about MetPro system.
  • Running Rogue – Labor Day Smorgasbord – I really liked how he got into current events and the results of the Diamond League.

Run fueling has been An Issue and I’m even more than normal to Liz for her counsel on this part of running. The avocado for dinner before the long run has worked and I put out two breakfast bars to take with me – before and after run. And then I promptly forgot them. Luckily, CVS was open and I bought yet another box. I seriously have 2-3 started from this exact issue. That part of pre-race fuel is relatively fine, although I know it won’t work for ~10 a start. That part is still TBC. It’s the in-race that’s still a work in progress. When I listening to the fueling episode the lightbulb of frequency went off. The 8-10 mile strategy of a chew every mile and a half-ish is perfect. I’m just not sure I want to eat 13 margarita chews. The Science in Sport lemon-lime and apple gels worked, although I took the latter too late when I was trying to stave off a dehydration/heat headache. Sipping the Science in Sport lemonade slush is still good, and that’s the plan for the race start. Still TBC: how I’ll do Nuun/SiS tabs mid race. I think the plan is to carry a handheld and fill it from the aid stations, but not sure I actually want to carry a bottle so… TBC. This is why I love long runs. Fun planning. I’ve just decided I’m going to run the Mohawk Hudson Half so will hopefully get to trial this.

I figured out a way to carry my phone. OK, this sounds ridiculous, but it’s true. Part of my issue with the NYC Half was chafing because the weight of my phone was making my capris slide around. I hadn’t really figured this out as I so rarely run with my phone. But I knew I’d need it for Brooklyn, Queens turns so I made it fit in one of my belts with some gels there, some in the other pocket. I would happily run the marathon without my phone, but know I’ll need it for post-race meetups.

All in all a great practice run. I felt pretty decent after it thanks to my rule of not leaving the gym until I can touch my toes. I’m eager for the next set of 18/20 mile runs, but in the mean time I’m really glad for a down week.

  • What’s your proudest running achievement?
  • What did you struggle the most with in your longest run?

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!!