WordPress needs a time out

caught checking out the art

ERROR: please fill the required fields (name, email).

That has been the story of my life. At first, just on my laptop in Firefox. Then at work too in Chrome. Bizarrely I have no idea what broke as I removed the only new plugin I’d tried recently.¬† So I’m either logged out and commenting with name / email, or logged in and writing. I think it’s fixed now, alas I lost my sidebars and don’t love the theme, but I’ll settle for functionality until I have time to fix it Nope, still can’t reply outside of troubleshooting mode. Grumble.

This week was another one with lots of art: Gerhard Richter at Met Breuer, EFA VIP Reception, Fotografiska and the Armory Show. I love Armory Week.

Weekly Run Down with Deborah and Kim:

miles for breakfast
art for brunch!
  • never miss a Monday: was back again with five pre-work miles with Elizabeth. It was a gorgeous morning after the weekend’s cold spell and the knee behaved to facilitate two reservoir laps before I headed home to change for work. Luckily I was only mid-PT and pre dressing when I spilled my coffee all over the floor. Note to self: foam roller’s end isn’t steady. Luckily, Breuer is close to my apartment and I was one of the first into the Gerhard Richter show. I wasn’t super familiar with the breadth of his work, but really walked away impressed. I brought my gym bag to work expecting to only “stop by” the EFA Studios event, but you know how that is when you get to chatting. This was one of those weeks where I was grateful for the morning runs.
  • Tuesday: off, dinner with friends.
  • Wednesday: quick run along the East River before work. I only realized when I finished that it was the same route I took when my knee went berserk. It was chirping on this run, but not worse and I made sure to get to the gym after work for a full set of PT.
  • Thursday: Fotografiska with someone new to NYC who I met through my grad school professor. Still so weird to me to be in that “mentor/advisor” role. Thrilled to do so, but don’t necessarily feel like an adult at times, if that makes sense. Fotografiska is in an amazing landmarked building, and I’m glad I got there as I was away when it opened. In funny timing, it’s almost a year since I realized where it was going to be. Darlene and I passed it on our post-NYC Half Expo wanderings. My personal favorites were Anastasia Taylor Lind’s project about the interconnections between the women of NYC-especially who cares for the children of nannies and other caregivers while they’re working with other families and Ellen von Unwerth’s Devotion! (some slightly NSFW)
  • Friday: tried to run on the treadmill but knee was NOT HAVING IT so I settled for a load of PT.
Ena Swansea, Hudson River snow. 2020. Ben Brown Fine Arts
Jose Alvarez (D.O.P.A) Journey to Ixtlan. Gavlak
  • Saturday: The Armory Show has been at the Piers for a number of years. Earlier this week it announced it would move from March to September and from the Piers to Javits Center, so it was time to make one last trip. No formal exercise, but lots of steps between a morning coffee date, the piers, and a return to midtown. With all the concerns about Coronavirus, the fresh air felt good. I’m not a huge modern & contemporary art person, but liked the vibrant colors.
Photo stop with a museum!
No fun. No fun at all ūüėÄ
  • Sunday: NYRR 5M shakeout run. Plan is to run to and from to make nine-ish. We’ll see with the lost hour. Nope. Knew they’d start late and didn’t want to get warm & cold after last week so I took the train to and met a friend for brunch after. Life is more than the mileage plan.

Plan for the Week:

  • Monday: off, after work event and not running two days in a row. May walk to work or from event because it will be in the 60s.
  • Tuesday: run
  • Wednesday: run?
  • Thursday: volunteer NYC Half Expo
  • Friday: off
  • Saturday: long run
  • Sunday: cheer at the NYC Half

 

Dashing through December with Jingle Bells

Where on earth did this month go? How is it already Christmas week? Apologies for a comments blitz of late. I’m trying desperately to catch up. One of these days I’ll either put email on my phone or figure out how to blog. Not gonna happen.

It’s not even technically winter yet as I type this on Wednesday, but I’m already smelling spring as I got into the Cherry Blossom 10M. I ran this in 2018 and this was when I first “met” some of you when Coco found my recap. While I’m not sure I can actually go in April due to some travel on either side.

First I need to get my cranky IT band back to 100%. Baby steps.

If you celebrate something this time of year, enjoy it.

Race recap: Delray Jingle Bell Jog.

build your own Santa
Hysterical, but impossible to run in

I eyed this race last year when I was in Fort Lauderdale but I decided it was too far for a 5K. Hmm, sounds like the reason I haven’t done Brooklyn’s. This year I was actually staying in Delray and the calendar worked, so I signed up. Rather than a tee shirt, this race provides you with a Santa suit. I’m 5’2 and it’s sized to fit someone a foot taller and wider, so it never was practical. Luckily Delray has¬†all the chains¬†and I hit up TJ Maxx, Ross, Stein Mart, two running stores and Target to find a red shirt to run in. Spoiler, I should have just gone to Target first.

The race begins (and ends) in Anchor Park so I had a nice two mile run from the condo to the start. I left a little later than planned, because 6:30 is¬†early¬†and as a result I hit Delray “traffic” aka the drawbridge.¬† As we waited, I met another runner out for a morning run and we got to chatting. While Delray isn’t a particularly small town, the running community felt it — everyone chatted or waved. Due to the bridge and generally late start, I got to the start just before we set off and I lined up with all the other Santas, elves and winter holiday finery.

all the Santas, all the palm trees

We set out at the sound of a loud jingle bell and were off, up Casuarina and onto AIA where we ran for a mile and change before turning around and coming back to Anchor Park. The lead / escort vehicle was a surfing Santa in a red sports car. Awesome! There was one water station that served the out and back and really, is there a better combination than palm trees and Santas?

penguins!
beer and water bottles

When we got back to Anchor Park there were medals – I won’t lie, the main reason I did this race – beer and ice cream. Not typically a breakfast beer person, but this was cold and refreshing. I also won an OrangeTheory water bottle. Once I’d cooled down, I didn’t want to start running again so I walked back to the condo via a delicious breakfast at Another Broken Egg Cafe.

I’d do this race again if I was in Delray that weekend, but it’s not (nor is it meant to be) a destination race. However, it has multiple locations and I’d certainly try another location too if that worked. A fun, local fun run.

Double Weekly Run Down with Kim and Deborah:

Week of 12/9:

  • I missed a Monday, but I knew I would with the gala. It went well.
running friends are the bestest
  • Tuesday:¬†I had full blessing from my boss to sleep in and show up when I wanted to given the long hours/late night for the gala. Not only could I not fall asleep, but I was wide awake at 5:30. Luckily I have a dear friend who is also a morning person and was happy to go out with me. We walked, ran and forgot to pause the Garmin while we chit-chatted on a beautiful December morning in Central Park.
  • Wednesday:¬†bupkus. Much delayed flight to Florida.
Look Ma, no layers!
  • Thursday:¬†new location, old running habits. Had to find the shortest route to the beach that didn’t involve running on US1. Check!
  • Friday:¬†lots of walking errands to try and find a red shirt for the Jingle Bell Jog as the Santa suit was way too big.
Jingle Jogged
  • Saturday:¬† Delray Jingle Bell Jog. So much silly fun that started off with a gorgeous sunrise over the intracoastal and ended up with ~1200 Santas. This should have been a longer run with the beginning of half marathon training, but determined not to get injured again.’
Florida hood ornament
  • Sunday:¬†would have been a beautiful morning to run, but my Achilles were feeling the hills and not enough (OK, any) stretching, rolling or PT so I walked to the beach and sat there four a couple of hours before watching Eli Manning’s amazing swan song.

Week of 12/16:

 

  • never miss a¬†Monday:¬†one last Florida run with some crazy birds before a return to reality.
  • Tuesday:¬†aforementioned icy rain reality. Digging out of my inbox and a lovely evening catching up with a friend over sushi.
definitely a different look!
  • Wednesday: beautiful winter morning and the last day before it turns to the teens so I scooted out for four wake up miles. Knee cranky after standing during holiday party and more no stretching so I hit the gym after for some PT.
  • Thursday: holiday lights, long foam roll.
  • Friday: time to start shopping
  • Saturday: long foam roll
  • Sunday: tried to run, knee wasn’t great but walking was better than it had been so taking that as good sign.

Plan for the week: run if I can, foam roll a lot.

Ted Corbitt 2019

Original post title: Trying not to run on caffeine and sugar.

That was before this became a pointless weekly run down due to a wonderfully crazy work week. My office has our annual gala on Monday and I wear a lot of hats for that. On the plus side, I made relatively good decisions for real food and¬† not venti sugar bombs and as a result, I slept except for some Monday night insomnia.¬† I’ll touch on what little running actually happened after my Ted Corbitt recap, but first…

What I said last week about only two things for Black Friday was true, and then Cyber Monday hit. Still on the running theme, I got:

  • Project Repat T-Shirt Quilt. I’ve been dithering on this since Kim mentioned a quilt she had made a few years ago. The 55% off gift card made me pull the trigger.
  • JackRabbit sale and coupon on sale for my 1080s. I hate the new ones, so glad to stash a pair of the v9s especially as my “new” ones are already 100+ as I ended up wearing them for the marathon. Oddly the ones I bought were the runners up in August.

Ted Corbitt 15K recap:

At one point, I wasn’t going to run Ted. I wasn’t sure how I’d feel a month out from the marathon – the rest one day for every mile run adage can be confusing for a first time marathoner. And then as I got further into training and wasn’t trashed after 20 miles, I realized I’d be able to run 15K just fine and I signed up.

Ted is one of my favorite races (2017, 2018 recaps) and running it in his centennial year just seemed right. The giveaway was a pair of gloves, which I like. As someone who is forever losing her gloves, can never have too many.

I’m still bad at Flat Cari

I’m not a huge weather stalker – but found myself peering at it this week. It looked like it was going to be a downright balmy 20/30s. Sold. I didn’t get a good Flat Cari as I’m still using my stepstool as a staging post. That’s the 2017 shirt, which remains one of my favorites. It’s a vivid blue. I layered the NYC Half long-sleeve tee under it. Bottoms were my favorite LBCs, Black Winterland. It was so nice not to need all the layers. I was partially still marathon Cari with my Run NYC hat and marathon gloves.

I left between 7:45 and 8 to run to the start. I saw a message on NYRR’s Facebook Friday night that mentioned the new start. I’m glad I saw that otherwise I totally would have run to 102. This was somewhere I’ve never seen an NYRR race start so there was some zig zagging to find the start line. While I don’t like rushing-and getting a bit of pedestrian rage – it had the added benefit of not having to wait at the start and not cooling down.

Just shy of mile two, I was lapped by the eventual winner who was passing mile seven. A fellow runner and I just looked at one another and said WOW. .There really is no other reaction possible. I feel badly for the local runners who might otherwise have won without a sponsored athlete going sub 5 minute miles.

Me? I finished ahead of 400, not 4000 others. I had so much fun. I really like the new course and one amazing benefit of marathon training is that Cat Hill or the first round of Three Sisters didn’t faze me. Second set did, but that was more tired legs 11 miles in.

I didn’t look at my prior times before this week, so I really had no idea how I was running vs. prior years. I need to find the switch from long run to race, but this wasn’t really the run to figure it out. That I had enough in the tank to kick it up a notch in the final mile means I could have gone faster, but PR chasing wasn’t a goal.

speaking of final mile

As I turned onto the 72nd St. transverse for the last tenth or so, I hear someone calling me and see this maroon blur streak in. It was so good to see Amy, one of the Rogue coaches coming off their Saturday run. Was glad to find her after the finish for a hug and hello. It was short as we were both freezing when we stopped moving.

It’s pretty safe to say that Ted is one of my favorites that I’ll return to every December. It’s a nice year-end since I’ve never done the Midnight Run. I was also reminded of why I truly love the half marathon distance and I’m excited to properly train for one.

Weekly run down with Kim and Deborah:

two of my favorite runners
  • Monday:¬†¬†planned missed Monday due to Winter’s Eve with two of my favorite people. Too cold & raw even to walk to the bus at 79th, so no step goal.
  • Tuesday:¬† couldn’t sleep, so after trying to fall back to sleep from 4-5, I headed to the gym to kickoff half marathon training with a treadmill lactate threshold workout since it was still snowing. 3x 10m at 5.4mph and 2m recovery at 5.0.
  • Thursday: I at least made it to the gym for some PT before it closed.
  • Saturday: Ted Corbitt 15K
  • Sunday: 25m row; yoga and PT.

Plan for this week:

  • Monday: off; gala
  • Tuesday: run?
  • Wednesday: run?/fly
  • Thursday: run? packet pickup
  • Friday: off
  • Saturday:¬† Delray Jingle Bell Jog
  • Sunday: morning walk to the beach?

 

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 up,¬†what’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?

The amazing running community

Yes. YES

All of you. Everyone I’ve met over the last nearly three years. Everyone I’ve run with since beginning training in June.

There isn’t much substance to this weekly run down as I was somewhat down with a cold throughout the week. But I’m not dwelling on that – I want to focus on Saturday’s route of the last ten miles of the marathon and the absolute running block party it was.

Three crazy Rogue runners. (c) KatyMariposa
When you need to hop on the counter to be heard

Saturday morning came bright and early. I won’t say dawned as it was absolutely pre-dawn when we gathered at the JackRabbit on the Upper East Side as one of the many groups tackling the last ten miles. I truly think every NYC based running group was out there this weekend or last. We at Rogue joined the larger JackRabbit team and general public with one of our coaches as a pacer.

We headed out of the store a few minutes after seven and over to 1st Avenue to start the run up to the Bronx. I’d never run the Willis Avenue Bridge before and was somewhat surprised at its incline. From there we wiggled around surface streets until a rest area (with Gu, Nuun and a puppy!) and then a longer rest area as the Madison Avenue Bridge was undergoing some work and not open at the moment.

a few more awake Rogue Runners

 

waiting for the Madison Avenue Bridge to reopen

You really can’t stress it and no one really was. It was a meet and greet on the go while keeping our watches out of power save mode.

When the bridge re-opened it was a right turn and then a relatively straight shot down Fifth Avenue with a slight wiggle around Marcus Garvey Park before heading into the Park at Engineers Gate. I was glad for that – not so much the final stretch as the water fountain. It was slightly warmer than I’d expected and I need more than a 20 oz without water stations. That also lead to the wonderful fashion statement of my long-sleeve shirt shoved in my belt. Nice to know that’s an option too.

I actually ran all of it with a Rogue runner who had to drop back in pace and it was nice to get to know her as we ran. We were also running at the same pace as a group of women wearing amazing & fun skirts. I know I’d met one of the women at the Mini or one of the other summer runs, and it was nice to see them again.

nearing the finish. (c) Katy
imagining people in the stands in a week! (c) Katy

I crossed the “finish” with two of those women and “apologized” for eavesdropping as the one who had run NYC before – I later learned three times – told her friend where the finish was, what the exits would look like. This was super helpful even as Rogue Wednesday workouts crossed the finish a few times.

The running community is such a help – it’s not a competition, everyone is really helping and coaching either other. It’s just fun and I cannot wait to run with 49,999 of my BFFs NEXT SUNDAY.

The choice of Cascade over Gym Girl for “only” ten was deliberate. If the weather is in the 50s, I might go Cascade over Lotta Breeze and I wanted one final test, although I’m pretty sure I wore it for the first twenty miler. A spurt of cleaning this morning found my disposable pants to go with the sweatshirt. Yay not scrambling later this week.

what about your friends!
twinning. Note my AWESOME sandals
is there a better post-run meal?

The other up side of “only” ten miles is you don’t feel trashed and can have some fun with friends. Leaf watching. Twinning. Brunching.

Friends absolutely make our lives better.

Weekly Run Down with Deborah and Marine Corps Marathoner! Kim :

  • Monday: squeezed in 3.5 miles after a long ass day at work. The run ended at a diner for matzoh ball soup for the second day in a row, which should have been a sign of what was to come, health wise. There’s just something in that chicken fat.
  • Tuesday: plan was to go to the gym to cross after work. I worked late and had a sore throat coming on by the time I left.
  • Wednesday: Rogue, Little Inferno. I felt¬† pretty awful by this time but decided to try it. The planned workout:
– 2 minutes at 10K pace followed by 1 minute easy
– 6 minutes at HMGP followed by 1 minute easy
– 10 minutes at MGP followed by 1 minute easy
– 6 minutes at HMGP followed by 1 minute easy
– 2 minutes at 10K followed
  • the reality? My watch worked. My lungs not so much. I hit the intervals, but my paces were all over. It was great to run through the finish line a couple of times.
  • Thursday: went home after half a day at work and worked from my couch to try and kick this.
  • Friday: made it through the day of work, but there was no activity beyond some yoga and PT.
  • Saturday: the running block party I detailed above.
  • Sunday: off completely. It’s pouring and I want to rest. Watching football, tracking my friends running Marine Corps.

Week/total mileage: 15.85 // 419.32

Plan for the week:

  • Monday: run
  • Tuesday: off, back to back meetings. Outside shot at morning run if I don’t run Monday
  • Wednesday: last Rogue group workout
  • Thursday: Expo. Gym cross maybe. Walk home maybe
  • Friday: dinner with the other Joyful Heart runners.
  • Saturday: a walk maybe?
  • Sunday: 26.2!!!!!!!!!

I’m excited. Nervous. Ready. Proud.

Runfessions: NYC Marathon edition

It’s that time of the month. Linking up with Marcia and everyone else for¬†Runfessions: NYC Marathon edition.

Like I mentioned a couple of weeks ago, I’m really enjoying marathon training. It’s for some of the same reasons Kim mentioned.¬† I have learned so much about what my body can do since I started running. But¬†I runfess¬†that I’m looking forward to dropping back down to Half training. As a slow runner – not knocking myself, I’m a proud turtle! – long runs just eat an entire day. I’m not saying never to another marathon, but I don’t feel the pull for another one right now even with my run group talking about Paris, Rome, NY again and the Chicago lottery open. I’m going to enjoy the 2+ Halfs on the calendar for 2020 and figure out some more as I really, really love that distance.

I love reading everyone’s posts about Race Plans. Particular recent favorite: Becca’s for Chicago, but I can’t even begin to start writing one. I looked at¬†Runners World‘s guide and I kind of have that, but thinking about all of it is way too stressful. Especially splits. With that said, here’s my “plan”

  • Finish smiling, strong.¬† I know there’s something to be said for finishing having left it all on the road, but that’s never been my priority. I want to enjoy the race, not feel destroyed. I would like to finish under 6, which seems realistic based on my finish times for the two 20s and what McMillan said, but if I don’t, I don’t.
  • Clothing:¬†probably the Lotta Breeze capris that I wore for my second 20, but outside chance at Cascade if it’s in the 50s.¬† Haven’t decided on the shirt yet, but leaning my beloved Frozen Penguin. Throwaway will be my hooded Yankee sweatshirt that I never actually threw away at the NYC Half.
  • Nutrition:¬†going with just water as far as hydration. Food wise, Gu Margarita Chews and Honey Stinger cherry blossoms. Not sure about breakfast yet. Ugh. I did not plan this part well, but the late start makes it hard.

I runfess¬†that I don’t mind one bit that I’m undertrained. The Rogue plan was too much for me and my injury history. I go back to what I heard on the eve of Lebow: “It‚Äôs better to be ten miles undertrained than one mile overtrained”. Notwithstanding my whiny Achilles and hamstring and fingers crossed for the next ten days, I came through this cycle un-injured. This was a smart decision early to scale down. The only Wednesday night group workout I missed was last week, and I did it indoors due to weather. The only long runs I missed I did the day before or after.

I runfess that I’m glad I got a cold this week. Not glad glad, but glad it’s over with so I can stop freaking out about getting sick before November 3. It hit Tuesday night and I’m starting to feel better, although I’d like to drain my ears. It’s not at all training related, I seem to always get a cold this week.

Do you race plan?

Are you eager for your off season?

 

Running through fall

What a crazy couple of weeks. All is good on life & work front, but work is so busy and to be honest the last thing I want to do when I get home is sit at a computer.

Linking up with Kim and Deborah for a double the fun Weekly Run Down

Week of 10.6

  • never miss a Monday: running long on Saturdays has been good for Monday runs. This one nearly didn’t happen as it was supposed to storm, but I made it out and I was glad as it rained all week. 5+ miles on the east side. Yeah, this is that route that never ever measures the same. Six ish is fine with me.
  • Tuesday:¬†gym. Probably PT. I don’t remember as it was ten days ago as of this writing.
  • Wednesday:¬†Rogue. The prescribed workout:
The Workout: Speed Fartlek
Runners will do 2-4 sets of a 30/60/90 fartlek. One set equals:

– 30 seconds ON at 5K effort followed by 30 seconds easy

– 60 seconds ON at 5K effort followed by 60 seconds easy

– 90 seconds ON at 5K effort followed by 90 seconds easy

  • the reality: this was chilly hard fun. Fast too! I saw times I hadn’t seen since our July time trials (almost on the dot!), and this included easy/recovery. I was happy with this especially as no one was pacing me. This was on my own. I can push it when I need to. I like fall speed work.
  • Thursday:¬†off. Tickets to the amazing production of¬†Little Shop of Horrors.¬†Sometimes theater way better than running.
  • Friday:¬†benefit of a Sunday race is I could run Friday. I went home with Mom & Bob after Thursday’s show and had a gorgeous fall run through my hometown. The funniest thing about this route was that the first part was the route Dad gave me and a friend for riding to tennis camp to make the best of some hills between home and the courts. I was happy to incorporate and alleviate those hills for something other than my usual out and back down Broadway to the Hook.
  • Saturday:¬†off, drive to Albany and five year old’s Batman party.

Week’s mileage: 13.66¬†due to long run moving.

Week of 10.13

Finish Line focus!
  • Sunday:¬†Hannaford Half Marathon + a couple warm up miles.¬† Nice to have some free race shots, but Judy and Heidi’s were better, mostly because I heard them and could Ham
who says there are no east river sunsets?
  • never miss a¬†Monday:¬†lazy lazy lazy Monday. Finally got myself out the door and although my legs were sore & stiff from car ride home from Albany, ran some. It was a true shakeout run wherein I needed to stop in mile one to stretch, but was overall good. Six wasn’t happening and I’m OK with that.
  • Tuesday:¬†off, Jack o Lantern Blaze. So much fall fun.
  • Wednesday:¬†Rogue, Dellinger redux. I came down with a case of, as Liz introduced me to, maranoia. We had a n’oreaster come through and I was so worried I’d slip and fall on wet leaves especially in the super dark segment. The group was tiny and did not include me as I went to the gym instead. I realized just how spoiled rotten I’ve been with a not terrible summer. This is the first time I “had” to take my run inside since July’s heat wave. Since I began running in January, I was never anti treadmill (I was actually anti outside! ” I jogged outside for the first time. It was.. underwhelming. I realized quickly I didn‚Äôt actually like running on pavement. It was too jarring.”), but I’m glad to have trained almost exclusively outdoors.¬†The run was 13 seconds slower than last time, but I had a pacer then. I was proud of this effort and consistency.
  • Thursday:¬†what I have taken to calling¬†yohab.¬†Yoga, PT exercises. I probably could have run, but it was dark and chilly by the time I left so I decided a solid gym session would be better.
  • Friday: planned on PT/yoga again for the hammy. Reality was at my desk until 8p. Unplanned off day. Despite success with real food last Saturday, I went back to the avocado for dinner. I need to fix this for spring.
Wind burned and smiling
  • Saturday: 14 never felt so short after the 18s and 20s of the last month or so. A picture perfect fall day for a run up to the lighthouse and back. I did the first five with Mo until she turned back as she’s only doing ten with Marine Corps next week and then the next two-ish with Nicole and Sarah to the lighthouse. I went out too quickly trying to keep up, but held it together for a solid 14m run. Only one podcast as I was social the first half. Marathon Race Questions sounded good, but was mostly a recap of current events and not enough on questions. This felt strong and like I’m ready. The most surprising thing came post run – normally I pick up my laundry on the way home, but I was carrying too much for that so I went up my stairs and willingly back down. My knees didn’t hurt! I’ll be honest though, I’m looking forward to this being my max distance. I am tired. Second surprise, I was not craving sushi for the second long run in recent weeks. Wonder if that’s lack of a need for salt as in summer. Speaking of salt, has anyone else tried REFIX? It’s a seawater based drink. JackRabbit had samples yesterday post run. I think I’m a fan.
  • Sunday: off, Giants game

Weekly/total mileage: 37.7 // 403.47. Holy cow.

Plan for the week:

  • Monday: run after work
  • Tuesday: off/cross
  • Wednesday: Rogue
  • Thursday: run?
  • Friday: off
  • Saturday: the last ten miles(!)¬† with JackRabbit/Rogue

 

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 ‚ÄúFind Yo Pace‚ÄĚ 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

 

Quick Run Down, week of 9.16

Well this might refer to Wednesday’s speed workout, but really is a reflection of a banana crackers crazy week at work. All good/great, just a lack of time for reading & writing.

I am reading Meb’s 26 Marathons though, and he speaks the truth:

You don’t need to race to set personal records. Maybe this month you ran more days than ever before, or you’re having your longest injury-free stretch, or you’ve recently run farther than ever. Celebrate it! Do the same in the rest of your life when you know you’ve done something better than ever. Take pride in getting that much closer to your best.

Linking up with Kim and Deborah for the Weekly Run Down

oh what a beautiful serene morning
lets see how many colors I can bring out
  • Monday: actually had the chance for a pre-work run. It was overcast and my legs were more tired than I realized from Saturday’s twenty. Went the north route and got in about 3.5.
  • Tuesday: cross training was in the plans, but it was an absolutely gorgeous fall-like day and I walked home. I’ve so been missing that, that I couldn’t miss this opportunity. The erg and yoga could wait.
new shoesies! And kind of matching?
holy speedwork Batman!
  • Wednesday: the planned workout:

Runners will do:
– 1 mile at MGP, (Marathon Goal Pace)
– 1200m at HMGP, (Half Marathon Goal Pace)
– 800m at 10K
– 400m at 5K pace
– 2 x 200m faster than 5K pace

Runners will take 60-90 seconds walking/standing rest between each repeat (including between the 200s), flexing the rest within that range as needed.

Why?

It’s a down week, and as you know, we like to work on speed and efficiency during down weeks. This week is no exception. This workout comes from the great track coach John McDonnell from the University of Arkansas. John is still the winningest coach in NCAA history in track and XC. He won 40 NCAA team titles. This workout is designed to leave runners feeling fresh and fast b/c the progression in paces allows the body to warm into each subsequent pace while also making it relatively easy to hit those paces given the shorter distances as you go. You will be surprised¬† with the relative ease at the progress and with how fast you finish. The only pitfall to avoid is going too fast too soon.

  • The reality? Pretty much. My Garmin splits are a little off as I tried to simultaneously hit lap and pause for the rests, but I got faster. The weather was a help as it was mid 60s and not at all humid. But <3 New shoes are also a <3, but expected as they’re new color, old model.
sunset!
  • Thursday: post-work shakeout. Nothing fancy and tired legs, but this goodnight kiss from Mother Nature was awesome.

 

all pro non matching
  • Friday: I did hand wash this skirt between all the re-wearing. Skirt Sports’ quick dry is awesome. I really needed to wear this a third time just to wonderfully not match with one of my favorite race replacement shirts. Yoga and PT stretches.
you were clean!
rolling out the dirt
matching for a second
hanging out with one of the strongest women I know
  • Saturday:¬† I was really glad for this down week. I was tired going into the run and my legs never woke up. We did a full loop of Central Park and one shorter one of the bridle path. At one point my feet were literally dragging on the ground and I had to pick them up. I got back to Columbus Circle at 9.6 something and called it good. The run itself wasn’t the issue, just a lack of sleep and not great dinner Friday night. I stuck with my plan of late of not leaving the gym until I could touch my toes. Granted ten easier to bounce back from than twenty, but I am still feeling the training volume in Achilles, IT band and calf so taking the time to stretch, roll, PT and yoga.
    After the run, I went to spend the afternoon with a dear friend and Skirt sister. I am absolutely loving the new Strong Fricken Women tee (also in a tank). It’s super soft and fits well, although I’m glad I sized up as it’s slightly fitted. Women’s cut shirts are so weirdly sized, but that’s not a Skirt issue. I wouldn’t run in it as I prefer tech material, but it’s the perfect shirt for post-run lounging. If you’re not a Skirt Ambassador and want one, save 15% using 47CarSSA.
  • Sunday: 30m recumbent bike, long stretch and roll followed by some street fairing before football.

Mileage this week/total: 21.22/295.49. EEK. No wonder legs are feeling it

Plan for the week:

  • Monday: run with a friend after work
  • Tuesday: off/cross
  • Wednesday: Rogue
  • Thursday: shakeout/cross depending on legs
  • Friday: off
  • Saturday: 18, rumor is we’re running to NJ
  • Sunday: cross