Archives

August 2017 Recap

August

August was a whirlwind! I started a new job, that I am really excited about, and I am still training for a marathon. Those two things combined. plus working two weekends, plus coaching, plus all the summer plans, made the month feel a bit busy. Luckily things fell into place in the last two weeks while I am peaking in the training. I was a bit tired, but I managed a lot of miles and quality workouts. August was definitely beyond awesome. We have Summer Streets in August, which I definitely used up for my long runs. I had a great run in Brooklyn with friends: I love to get out of Central Park for a change. I paced an NYRR run to Roosevelt Island, another out of town excursion, this time with a lot more new friends! And I raced the Percy Sutton 5K, in the middle of a long run.

This was definitely an excitement filled month. 5 weeks to the marathon. Let’s do this.

  • Total Miles: 183. 2nd highest monthly mileage ever
  • Races: 1. Percy Sutton Harlem 5k.
  • Ups: All the fun miles and workouts. The long runs were super great. Sharpening block about to start and I am very excited.
  • Downs: I am a bit wee tired. The high mileage during the peak weeks and a new job have me a bit spent.
  • Balance: Seems like I am really going to do a marathon in 5 weeks. Training is almost complete.

This slideshow requires JavaScript.

July

Well, first of all we had a run on Freshkills Park in Staten Island. The park is not open to the public yet (and I didn’t post about it!) and won’t open for a few years but NYRR got permission to bring some runners and walkers there for an exploratory 10K and 5K so some of us coaches got to lead the run. It was fantastic. Then on the 6th, I did the Tracktown Summer Series 5K, which is a track series with a 5k component. There is a post here with more info but it was pretty cool. Juan did the NYC Tri so I spent the morning of the 16 yelling like a crazy person and running around to see him everywhere. So fun. The next day, Monday the 17 I did the NYRR RUN Brooklyn, and 10 days later I did the NYRR RUN in Central Park, two 5ks back to back! In the middle I did an super hot nasty 18 miler, and a 20 miler while I led a run to Roosevelt Island.

  • Total Miles: 169. yes, I run a lot this month!
  • Races: 3. No PRs of course but loads of fun. And, all were 5Ks… I never do 5ks!
  • Ups: I love summer running. I love it. Did I tell you I love it? I do love it!
  • Downs: When I don’t run?
  • Balance: I might actually be doing that marathon in October if things keep going like this…

June

OMG HOW I LOVE THE SUMMER!! I can’t even do a tiny recap without getting excited about all the things that happen in the 2-3 hot months we get. June was a blur! I have a feeling I am gonna close my eyes and it’ll be October in a NY minute, ugh. So I signed up for a marathon… we’ll see if I end up actually racing it (aka, last years’s botched Philly Marathon) but we’re going with it for now. I did make myself a very fancy training plan with all the stuff and then I forgot I was training for a marathon and carried on with my life. Until last week, then I did a long run. Anyway, June was cool, I did not do a lot of miles which means… I did a bunch of races! I started the month with the JP Morgan Corporate Challenge, then the awesome Mini 10K (which I was horrible at), then the Queens 10K, and then the Achilles Hope and Possibility. There was a lot of cross-training in the stairs, lot of coaching workouts and lots of Tuesday speed. I just can’t miss anything in the Summer. The math for the monthly mileage must be wrong!

  • Total Miles: 127. how? too many races!
  • Races: 4. 1 automatic PR and one where I placed 1st in my AG. Wohoo!
  • Ups: YES TO LESS LAYERS!
  • Downs: I am now training for a marathon?
  • Balance: let’s go!

This slideshow requires JavaScript.

May

started with me pacing the 1:55 group at the Shape Half. The next weekend I paced a New Balance run from Brooklyn to the Run Center, as a training run for the Airbnb Brooklyn Half (a 10 mile run). The next weekend (see a theme here? there’s always a run/race!), I raced the Japan Run 4 miler in Central Park. That was a bit painful (I didn’t fuel properly, ooops). There were a few stairs workouts, and speed workouts and I coached a few training runs per week… then the big day came along: the Airbnb Brooklyn Half! It all started with the 3-day Pre-party. Race Day was a fun riot. No PRs in May, but it was definitely “active”.

  • Total Miles: 148 (biggest month but not that many miles this year)
  • Races: 2 racing, 1 pacing.
  • Ups: managed to get enough miles
  • Downs: my race speed is MIA
  • Balance: I had fun!

 

This slideshow requires JavaScript.

April

April was an interesting one… the month started with the Run to Breathe 4 mile race. That went quite well. So well, I came in 3rd in my AG, 4 seconds away from a PR and got super excited about my fitness level… The first Monday of April, I started the new session of Stairs of Fire, a workout just on stairs designed to kill your legs… it killed MY legs… I was beyond stiff and sore for 3 full days… OUCH. Of course, I still coached that week, did speedwork and run a lot so by Friday I was feeling ALL THE NAGS. Luckily, I was to be locked indoors all weekend at the Road Runners Club of America Coaching Certification, which got my legs some rest. They were still not great after that, my feet were iffy and tight… so I just took it very easy for 3 full weeks until it was all back to fighting shape, yes, I AM THE OPPOSITE OF EVERY RUNNER. When there’s a nag, or a little nothing, I try not to “run through it”, I STOP, to make sure it doesn’t turn into something bigger down the road. Luckily, I don’t have to do this often. Last time it happened was in September and was back on the horse after 2-3 weeks. I had very tight calves and it was making my feet super tight (pre-Achilles tendinitis!!!) so those 3 weeks I run very little and very slow, did Epsom salts bath almost every day, I stretched twice a day, slept, got massages, and voilaaaaa. Good to go! The stairs workout did me in. My legs weren’t ready for that hot mess of a workout! My goal for May is to stretch every day (after not stretching for …5 years?)

I missed out on coaching for a full week but I did so many other things, like a biomechanics running event at the Hearst Building, a few fun events (like a Gala and a staycation) and I  paced the 1:55 finishers at the Shape Women’s Half this past weekend. Not a lot of mileage or quality work but got out of it unscathed…!

  • Total Miles: 109
  • Races: two! 1 great time, and 1 pacing gig
  • Ups: Pacing was fun… the rest was a bit tentative!
  • Downs: mileage and workouts went DOWN!!!!
  • Balance: I am ready to ramp up now!

 

Here is my training for April…

March

Didn’t I just write a Feb recap?? Is this what happens when you get older? Times really flies!

The month included a lot of coaching, loads, a few miles, lots of work hours, a November Project workouts, a visit to the Asics showroom, my birthday celebrations, a few Facebook Live Chats, the big United NYC Half Weekend and race, Club Night, lots of runs with friends, and two races: the United NYC Half and the Central Park Spring 10K this past two weekends. Now that I think about it, I see why my mileage was so low… makes sense!!!!!!!!!!!!  Hoping Spring makes things easier and I can get out there more. I need to figure out a way to not need that much sleep…!

Here is my training for March:

March pictures:

 

This slideshow requires JavaScript.

  • Total Miles: 127
  • Races: two! (6 total for the year!)
  • Ups: had fun. The NYC Half!!!
  • Downs: Not super up there with the splits or the mileage.
  • Balance: move on March, April is coming!!!!!!!!!!

 

February

hello March! I have no idea where these weeks go!??! I actually freaked out a couple of weeks ago, because I realized it was too late to train for the United NYC Half… these weeks are faster than any of my races!

Well, the month started with the Gridiron 4 miler, which I totally phoned in. What a loser I am sometimes. Actually, that’s why I freaked out, because, seriously Elizabeth, get it together! Why show up at a race and not even try? UGH. I frustrate myself so much sometimes! The next weekend, pre-Valentine’s Day, Juan and I spent some romantic time in the city, NO MORE DETAILS of course. The weekend after that, we raced a relay triathlon, as a Valentine’s Days Weekend thing: the Lovie Dovie Triathlon at Chelsea Piers. That Thursday was Club Night. a fun event to celebrate NY’s runners. Fun. And last weekend I raced the Al Gordon 4 miler, which went a bit better than the first 4 miler this month. Very busy weeks with lots of events and work and life stuff. All of it fun.

Here is my training for February:

february-notes

  • Total Miles: 131
  • Races: three!!!
  • Ups: it was almost summer.
  • Downs: I need more time before the NYC Half PLEASE!!!
  • Balance: Someone please slow down time. seriously.

 

This slideshow requires JavaScript.

January

went by ridiculously fast. So fast I didn’t even notice I didn’t post a recap for the Half I did. I literally started the year racing. Or running on a race course.. We did the Midnight Run, which happens right at the stroke of midnight on January 31st. I was signed up for the Kleinerman 10K because I had a little head cold and decided to focus on my health first. I was moving two days later so I didn’t want to overdo the weekend. So, I changed apartments, and I also started a new job (and career). Life got busy. I am also still coaching a lot. I renewed my CPR and AED cert. I led a few runs and coached many biomechanics 1x1s. Then we went to vacation to Antigua, which was more necessary that I had time to realize. January was a bit crazy. But we made it, with decent mileage, 118 miles in. The United NYC Half is dangerously close…

  • Total Miles: 118
  • Races: one (Manhattan Half) though I wasn’t really racing.
  • Ups: a vacation. And feeling the need to RUN on vacation. Who does that?
  • Downs: January was busy so I wasn’t really paying attention…
  • Balance: meh, in a holding pattern for now

 

This slideshow requires JavaScript.

Advertisements

Newport Half Marathon + Workouts that guarantee a PR

So, now that I am marathon training, I am happy to sign up to do a half marathon on my way there, to sharpen speed and practice a fueling strategy. A PR in the half is this close and I determined to make it happen! I just need to slice 5 seconds and I promise I’ll be happy forever!

And with that, such turn of events… I am running the NEWPORT HALF MARATHON again this year! Hahaha, such turn of events, I know…! 

This slideshow requires JavaScript.

I did the race last year (and their 10K also in 2016) and it was amazing. The Newport Half is in right in the heart of Newport, New Jersey, just across the Hudson, and is super flat and fast. It covers some miles on the town, an extra few miles on a park, and then the river front, with amazing views of the nyc skyline and Miss Liberty, there is a few turns, just the way I like it, BEST WAY TO PR! Also great, it’s just a few minutes away from NYC, via the path! Also, check out the finish line spread in the pictures… delish and impressive. If you sign up, tell them I sent you 😉

When: Sunday, September 17th, 2017. Racers take their mark at 8:30 a.m. 

Where: 100 Town Square Place,  Jersey City, NJ 07310. Click here for directions

Logistics: Bag check is offered (limited to one bag per runner). All runners will receive medals at the end of the race. Packet pickup will take place from 6:30 to 8:15 am in Newport Town Square, 100 Town Square Place, Jersey City.  Free parking is available in the North Garage at 561 Washington Blvd. (Enter on Washington Boulevard, see parking information in Directions). No Headphones.  No Baby Joggers. THERE IS RACE DAY REGISTRATION.

NOW… LET’S GET READY…

If you’re doing your FIRST HALF this Fall, make sure you get the basics covered:

– Consistent training, don’t skip workouts

– At least one speed workout a week. It could be 800s, mile repeats, or a good tempo run! FUN!

– Do at least a 5K or a 10K (better!) before the half so you practice racing (aka: pacing, hydration, pre-race fueling, race day gear, etc.) and know exactly where you are, fitness-wise. And, race rehearsal is super important!

– At least one long run every week. Doesn’t have to be long long but at least get up to anything from 7-8  miles to 15-16 a couple of times.

Now, if you’ve done a FEW HALFS and now you want to get faster… how do we do that??? that’s the tricky part…  besides all those points above:

– speed workouts twice a week if you can handle them. Maybe do intervals mid week (800s, mile repeats, hill sprints) and a tempo with a few more miles after (to simulate a longish/hard run) on the weekend.

– practice race pace but not more than 4-5 miles.

– practice pacing, maybe you can do your tempos as a ladder (where each mile is faster than the last one)

– practice patience, the half is such a waiting game. You can’t go all out from the start and you need to learn to hold your horses: do a few races to practice this.

– DRILLS, at least twice a week! Here’s a good guide to learn. It’ll improve your form and it’ll help you keep going on the later miles of the half.

And then, set an appropriate goal. Nothing too easy or you won’t be motivated, and nothing too hard that will crush you while trying. This is also really hard to do, as we have to learn to be realistic and humble. But that’s the good thing about running, right? It keep us honest (and fit!!).


So, I’ll be adjusting my training a bit because I am also doing a full marathon this year, just a few weeks after the half. 

CONSISTENCY + ENDURANCE + SPEED are the main ingredients to a bulletproof half marathon training program. You have to do enough miles to build a great endurance base (whatever that number is for you) and throw in as many speed workouts as your body can handle without falling apart. Periodization is Key. Sit dow and plan this out in 7 or 10 days periods to have a good idea of what’s ahead and where you’re resting. DO NOT SKIP RESTING.

These are the workouts I usually do, in a period of 7 to 10 days depending on the workout.

LONG RUNS: Anything from 10 to 16 miles. Pace can be easy, or progressive, or you can add a few race pace miles in the middle or end. For example, on the last 3-4 weeks before the race, you can add 3 to 6 miles at the end at the projected pace.

TEMPOS: As uncomfortable as they can be, tempos are the bread and butter of a half marathon training! A tempo can workout to be anything from 3 to 6 miles. Or less when you’re’ starting out, or more if you’re more advanced. Pace should be around your 10K to half marathon pace. you’ll have to adjust based on your level and where you are in the training program. After a few weeks, add a Progression tempo: start at race pace and drop 10 seconds per mile.

SPEEDWORK:

  • Long Intervals: 2×2 miles at goal pace, with 4 minutes recovery jog in the middle. After a few weeks, updgrade to 2×3 at goal pace miles and then to 3×3 miles at goal pace, both with 3 minutes recovery jog in the middle.
  • Mile Repeats: Start with 3 x 1 mile at 10K pace with 90 seconds rest. After a few weeks, you can upgrade to 4 or 5 x 1 mile at 10 seconds pace with 60 seconds rest. Eventually, you can do up to 6 x 1 mile, 2 weeks before the race.
  • Hill Repeats! Hill intervals are speedwork in disguise, right? Go do them. Find a hill you can climb, time yourself, and do it a few times.  Jog down as a recovery. The slower your recovery, the faster you’ll go up in your next climb.
  • Yasso 800s. Basically: you run the 800 meters as fast as possible and then jog for recovery in the same amount of time it took to run the 800 meters Maybe start with 4 to 6 reps and build up to 10.

Of course make sure you warm up thoroughly before, do some drills and loosen up. And REST. you need time to recover so I usually like to have an easy week (where it’s just half the mileage and no hard workouts) every 4 weeks.

I am excited!! What’s your next goal race???

AND… who is doing the Newport Liberty Half Marathon with me?

Percy Sutton 5K – Running around in Harlem

There is something special about racing in Harlem, which I don’t get to do very often, unfortunately. I really need to get out of Central Park a bit. All summer (the last few summers) I swore I would over the East River for one of the Wednesday Prospect Park Summer Series 5K, or any Brooklyn race. Or to Roosevelt Island. Or to visit my friends in Hoboken for one of their fun races. I just never do. There’s never enough time. And anytime I look up and I am signed up for some race every weekend 6 months out. It happens.

So when I end up signing up for something that is NOT in Central Park (yes, apparently there is life outside of Central Park), I really look forward to the new courses, experiences, sights and sounds. I used to look at course maps, I used to prep. These days, I just show up. I am barely even tapered!

Race starts at 8:30 am around 136th st, about 2.5 miles from my apartment so I just run there. Perfect warm up! Got there a bit on the late side this time and the party was bopping. There were many things happening. Local officials (including Mayor Di Blasio) speaking, there was kids races, there was a lot to look at. Soon enough I was in the B corral with Patricia ready to take off.

The course is basically a loop around two parks a few very Harlemy streets, and there’s three climbs, one minor, two “interesting” ones.

But… the last mile is SO FAST!!! Last year, my mile 3 was 6:20, and my first mile was 7:08. That is huge. You can’t not run this race well. There is no way anyone can positive split this race… ever.

The first climb starts around 143 or 144, I can’t remember, in the first half mile, there is a left turn, a right turn, and you’re STILL climbing. It also gets a bit narrow here and you HAVE TO watch for potholes and speed bumps. I actually had someone fall a few yards ahead of me. This year, someone was RUNNING BACKWARDS in the first 2-3 blocks of the race and stepped on my foot. SO WEIRD. also, WTF?!?!?! who does that? We were all yelling at him. I just guessed he lost his sunglasses or bib or something and your first instinct is to go back, but HEY… NO! I was just lucky I saw the fellow coming while bumping into everyone and managed to move, but he still stepped on me. This is why it’s important to always stay engaged in the race and keep your music down if you have to have it. It was awful.

I composed myself as I knew the climb was about to start. Patricia peeled off and I was on my own. Up, up, up. Mile 1 was 7:15. Already slower than last year but we knew that! The second mile is quite enjoyable. There’s some people cheering, there was a guy cheering AND smoking (UGH, WTF again) and it’s mostly a straight line in a wide street, hey, so easy. I knew to hold it in, at least until after the climb, 146 to 143 is all up, and then… starts the fun part. Mile 2 was 6:56, slower than last year, yeah, but a good effort! At about 1.83 we were done with the climbing and all of a sudden we are ROLLING DOWN a hill. Let’s see if your hamstrings like THIS! It was craziness. And if you had saved enough, you could really go. Then you make a left, another left, go past a few of the best cheering stations EVER and… around 138 you finish, all flat and fast. Mile 3 was 6:27.

And, I have no pictures… Juan was on the bike. 😉

Stats Time!

Finish time: 21:58  Average Pace: 7:05

Previous PR: 21:09 From: 2012?

Age Grading:69.91%

Overall Place: 798 of 4819

Gender Place: 130 of 2344

Age Place: 10 of 248

Wow that was crappy!! 1 second slower than the Central Park 5K I did a month ago and this was waaaay better weather and a faster course! WTF! and about a minute slower than last year, same course, though yeah, the weather this year was amazing, 63 amazing degrees. But, I sorta am marathon training, which is draining my legs. I did feel it on the downhill. I usually have a lot of kick at the end, mostly if it’s down, and I was flat… I will be peaking soon. Let’s see what happens then!

July 2017 Recap

July

Well, first of all we had a run on Freshkills Park in Staten Island. The park is not open to the public yet (and I didn’t post about it!) and won’t open for a few years but NYRR got permission to bring some runners and walkers there for an exploratory 10K and 5K so some of us coaches got to lead the run. It was fantastic. Then on the 6th, I did the Tracktown Summer Series 5K, which is a track series with a 5k component. There is a post here with more info but it was pretty cool. Juan did the NYC Tri so I spent the morning of the 16 yelling like a crazy person and running around to see him everywhere. So fun. The next day, Monday the 17 I did the NYRR RUN Brooklyn, and 10 days later I did the NYRR RUN in Central Park, two 5ks back to back! In the middle I did an super hot nasty 18 miler, and a 20 miler while I led a run to Roosevelt Island.

  • Total Miles: 169. yes, I run a lot this month!
  • Races: 3. No PRs of course but loads of fun. And, all were 5Ks… I never do 5ks!
  • Ups: I love summer running. I love it. Did I tell you I love it? I do love it!
  • Downs: When I don’t run?
  • Balance: I might actually be doing that marathon in October if things keep going like this…

June

OMG HOW I LOVE THE SUMMER!! I can’t even do a tiny recap without getting excited about all the things that happen in the 2-3 hot months we get. June was a blur! I have a feeling I am gonna close my eyes and it’ll be October in a NY minute, ugh. So I signed up for a marathon… we’ll see if I end up actually racing it (aka, last years’s botched Philly Marathon) but we’re going with it for now. I did make myself a very fancy training plan with all the stuff and then I forgot I was training for a marathon and carried on with my life. Until last week, then I did a long run. Anyway, June was cool, I did not do a lot of miles which means… I did a bunch of races! I started the month with the JP Morgan Corporate Challenge, then the awesome Mini 10K (which I was horrible at), then the Queens 10K, and then the Achilles Hope and Possibility. There was a lot of cross-training in the stairs, lot of coaching workouts and lots of Tuesday speed. I just can’t miss anything in the Summer. The math for the monthly mileage must be wrong!

  • Total Miles: 127. how? too many races!
  • Races: 4. 1 automatic PR and one where I placed 1st in my AG. Wohoo!
  • Ups: YES TO LESS LAYERS!
  • Downs: I am now training for a marathon?
  • Balance: let’s go!

This slideshow requires JavaScript.

May

started with me pacing the 1:55 group at the Shape Half. The next weekend I paced a New Balance run from Brooklyn to the Run Center, as a training run for the Airbnb Brooklyn Half (a 10 mile run). The next weekend (see a theme here? there’s always a run/race!), I raced the Japan Run 4 miler in Central Park. That was a bit painful (I didn’t fuel properly, ooops). There were a few stairs workouts, and speed workouts and I coached a few training runs per week… then the big day came along: the Airbnb Brooklyn Half! It all started with the 3-day Pre-party. Race Day was a fun riot. No PRs in May, but it was definitely “active”.

  • Total Miles: 148 (biggest month but not that many miles this year)
  • Races: 2 racing, 1 pacing.
  • Ups: managed to get enough miles
  • Downs: my race speed is MIA
  • Balance: I had fun!

 

This slideshow requires JavaScript.

April

April was an interesting one… the month started with the Run to Breathe 4 mile race. That went quite well. So well, I came in 3rd in my AG, 4 seconds away from a PR and got super excited about my fitness level… The first Monday of April, I started the new session of Stairs of Fire, a workout just on stairs designed to kill your legs… it killed MY legs… I was beyond stiff and sore for 3 full days… OUCH. Of course, I still coached that week, did speedwork and run a lot so by Friday I was feeling ALL THE NAGS. Luckily, I was to be locked indoors all weekend at the Road Runners Club of America Coaching Certification, which got my legs some rest. They were still not great after that, my feet were iffy and tight… so I just took it very easy for 3 full weeks until it was all back to fighting shape, yes, I AM THE OPPOSITE OF EVERY RUNNER. When there’s a nag, or a little nothing, I try not to “run through it”, I STOP, to make sure it doesn’t turn into something bigger down the road. Luckily, I don’t have to do this often. Last time it happened was in September and was back on the horse after 2-3 weeks. I had very tight calves and it was making my feet super tight (pre-Achilles tendinitis!!!) so those 3 weeks I run very little and very slow, did Epsom salts bath almost every day, I stretched twice a day, slept, got massages, and voilaaaaa. Good to go! The stairs workout did me in. My legs weren’t ready for that hot mess of a workout! My goal for May is to stretch every day (after not stretching for …5 years?)

I missed out on coaching for a full week but I did so many other things, like a biomechanics running event at the Hearst Building, a few fun events (like a Gala and a staycation) and I  paced the 1:55 finishers at the Shape Women’s Half this past weekend. Not a lot of mileage or quality work but got out of it unscathed…!

  • Total Miles: 109
  • Races: two! 1 great time, and 1 pacing gig
  • Ups: Pacing was fun… the rest was a bit tentative!
  • Downs: mileage and workouts went DOWN!!!!
  • Balance: I am ready to ramp up now!

 

Here is my training for April…

March

Didn’t I just write a Feb recap?? Is this what happens when you get older? Times really flies!

The month included a lot of coaching, loads, a few miles, lots of work hours, a November Project workouts, a visit to the Asics showroom, my birthday celebrations, a few Facebook Live Chats, the big United NYC Half Weekend and race, Club Night, lots of runs with friends, and two races: the United NYC Half and the Central Park Spring 10K this past two weekends. Now that I think about it, I see why my mileage was so low… makes sense!!!!!!!!!!!!  Hoping Spring makes things easier and I can get out there more. I need to figure out a way to not need that much sleep…!

Here is my training for March:

March pictures:

 

This slideshow requires JavaScript.

  • Total Miles: 127
  • Races: two! (6 total for the year!)
  • Ups: had fun. The NYC Half!!!
  • Downs: Not super up there with the splits or the mileage.
  • Balance: move on March, April is coming!!!!!!!!!!

 

February

hello March! I have no idea where these weeks go!??! I actually freaked out a couple of weeks ago, because I realized it was too late to train for the United NYC Half… these weeks are faster than any of my races!

Well, the month started with the Gridiron 4 miler, which I totally phoned in. What a loser I am sometimes. Actually, that’s why I freaked out, because, seriously Elizabeth, get it together! Why show up at a race and not even try? UGH. I frustrate myself so much sometimes! The next weekend, pre-Valentine’s Day, Juan and I spent some romantic time in the city, NO MORE DETAILS of course. The weekend after that, we raced a relay triathlon, as a Valentine’s Days Weekend thing: the Lovie Dovie Triathlon at Chelsea Piers. That Thursday was Club Night. a fun event to celebrate NY’s runners. Fun. And last weekend I raced the Al Gordon 4 miler, which went a bit better than the first 4 miler this month. Very busy weeks with lots of events and work and life stuff. All of it fun.

Here is my training for February:

february-notes

  • Total Miles: 131
  • Races: three!!!
  • Ups: it was almost summer.
  • Downs: I need more time before the NYC Half PLEASE!!!
  • Balance: Someone please slow down time. seriously.

 

This slideshow requires JavaScript.

January

went by ridiculously fast. So fast I didn’t even notice I didn’t post a recap for the Half I did. I literally started the year racing. Or running on a race course.. We did the Midnight Run, which happens right at the stroke of midnight on January 31st. I was signed up for the Kleinerman 10K because I had a little head cold and decided to focus on my health first. I was moving two days later so I didn’t want to overdo the weekend. So, I changed apartments, and I also started a new job (and career). Life got busy. I am also still coaching a lot. I renewed my CPR and AED cert. I led a few runs and coached many biomechanics 1x1s. Then we went to vacation to Antigua, which was more necessary that I had time to realize. January was a bit crazy. But we made it, with decent mileage, 118 miles in. The United NYC Half is dangerously close…

  • Total Miles: 118
  • Races: one (Manhattan Half) though I wasn’t really racing.
  • Ups: a vacation. And feeling the need to RUN on vacation. Who does that?
  • Downs: January was busy so I wasn’t really paying attention…
  • Balance: meh, in a holding pattern for now

 

This slideshow requires JavaScript.

NYRR R-U-N 5K Race Report

this one only took a week… but that’s not bad right? As usual, lots happening every single NY minute but I really want to stay on top of this!

The R U N 5K is only two years old and I had never done. Yeah. Not sure why. I always feel strange running on a weekday, I am never sure what to eat or when to stop eating, and it’s always really hot in August in NYC. But this time, riding high on my RACE EVERYTHING mode, I signed up. It’s about 10 days after the Brooklyn version of the race, which had been really hot, so I wasn’t expecting much other than a good effort.

I worked a couple of hours at registration and a few minutes before the start, (I took my shirt off and) a few of us run to the start, and got corralled in. The first mile has a few downhills so you really have to control it down or you’ll be toast. A very slowly-burned toast, because it was hot also. Well, more humid that hot.

I get moving, and I swear about 6000 people passed me in about 3 minutes. HOW SLOW AM I GOING?? OR, really, how fast is everybody else going? I know it’s a 5K and all, and that the start is fast, but come one people, save a bit for the other 2.1 miles! My mile 1 was 7:00 exactly. I didn’t look which was great because I would have freaked out that it was too fast. Oh. there was Juan spectating right before mile 1 too!

we are all really struggling but Juan is so good looking we all look at him!

ok lets do this. lets make it hurt!

Mile 2 is supposed to be slower and this one also includes the one hill on the course, Cat Hill, which on a 5K turns into a bit of a Tiger Hill… prrrrrr. Mile 2 was 7:24, not so bad. I could have imagined  an 8:30 in my watch. Mind you, I never look at the pace while I am racing, I go wholly by my perceived effort. The whole time I kept trying to decide which one of the 5Ks had worse weather… Then I saw Juan again!!! YEAH!

I had picked up a friend. He was walking ahead and about to start running back up when I caught up to him and told him to come with me. He said he started too fast, hey, I think about 6000 people did!!! He stayed with me for a bit.

I run a bit harder. Mile 3 was 6:48. Then I saw the finish and that was it. Last bit was at 5:54 pace. WHAT?

Stats Time!

Finish time: 21:57  Average Pace: 7:04

Previous PR: 21:09 From: 2012?

Age Grading:69.99%

Overall Place: 489 of 4857

Gender Place: 65 of 2503

Age Place: 5 of 273

Not a PR by a lot but somehow about 30 seconds faster than the week before…

The BEST THING: the had ice pops right at the finish!! Yeap. I’d sign up for this again in a heartbeat! ICE POPS!

COOLEST team -not literally, of course-. From left, Jackie -fearless leader!- Michael, Lindsay, me, Claudia and Caitlin. All winners!

WHEN IS THE NEXT RACE!??!?! I NEED MORE OF THIS FEELING!!!!!!!!!!!!!!!!

NYRR Brooklyn R-U-N 5K Race Report

Another week another race!

This past Monday was the firt R-U-N 5K in Brooklyn! Wohoo! Weekday races are the best! Also, it was on the hot side, hey, it’s mid-July but no matter. I am always game to race tempo in somewhere other than Central Park. I spend SO SO SO much time in Central Park that anything else is quite a treat.

I worked at registration for a couple of hours, but the set up was in the sun. I had the sun in my face and was sweating like a crazy person. Good thing we were handing out caps as it was the thing I needed the most. The hats were actually quite a nice perk of the race!

After two hours of sweating (ugh I was gross!!) I rushed to the start and barely made it. B a r e l y. The course is a bit under a loop of Prospect Park, with the Battle Pass Hill smack in in the middle of mile 2. But after 2.5 is all downhill or flat!

We got moving and I noticed I was overheated so I decided to take it easy and keep it under control, no heavy breathing, no suffering needed. Also, my body was confused, we never run after 7 am anymore!

I had Juan cheering, spectating, taking pictures at around mile 3 (I think)

I went over a bit and it was over. I had my music but didn’t really look at the watch (not that I ever do). I walked a bit and run back to try to find Juan but couldn’t. Finished

22:36 finish in a pace that I would have used in a half marathon just a few months ago, but now it’s a tempo. These 5Ks are really hard (even harder when you don’t really train for them, or even taper for them) but it’s the best way to push sometimes, as I don’t tend to do that many tempos. A 3 mile tempo is barely the minimum distance I should be doing but yes, better than nothing!

I went back to Race Day Central to hang out with my pees and it was bopping there! There were so many people, there were some food trucks, enormous games to play in the lawn. It was really fun.

After we finished clearing most of the registration-situation, we took this team shot also, by Juan of course.

And that’s it. That was my 15th race this year. Crazy, right?

Tracktown 5K Summer Series at Icahn Stadium

Guys!!! If you haven’t been to Icahn Stadium, you have to check it out! I always love it there. I had been there a few times for the Adidas Grand Prix, or the Tuesday Night Series, or other events. For example, I was there the week before for the Strava Mile (and was ready to get there again). That track is just so nice! Being that is not in the city, it’s never super crowded and it just looks brand new. But it’s really a couple of miles away or just a few minutes away on the train+bus. You can find out more about Icahn here.

There was a huge track meet last Thursday and if you signed up for the Road 5K, you got entry to the meet too so why not sign up? I made the decision the day before so I wasn’t really on race mode (I had done a lot of miles that week including 5x1000s two days before!) but #everythingisaworkout right? So, I just jumped in and signed up the day before!

I run to the stadium (under 2 miles from the Upper East Side) through the 103th St Footbridge. Randall’s Island is quite nice to run on. November Project has a workout there once a month and I always love it. Juan just walked there so I saw him on the way and we met up at the stadium, as well as EVERYBODY else.

The stadium was bopping! Really. Sometimes when I show at these races I feel like I am 16 going dancing: I get ready and I look forward to it, and I show up and everyone is there and it’s so fun and we’re all sweaty and a mess and we have fun and we’re all yelling and giggling, and then we go home exhausted and so happy. Ah, to be 16 again. I just rather show up at a race these days than the club.

There was not a lot of picture taking because Juan went out to cheer and took my stuff (bye phone!) but here is one that Helen took!

All the fast people and me!


I thought this was hilarious

Soon, we all lined up in the track. There were no corrals but Alison and I got in there and waited for the fun gun. There was about 310 meters in the track and then we were out in the Island. The course was great. I think it was the first 5K I run in this city that was flat. It was a bit out right on the island’s edge, some on the bike road, some on some sort of briddle path with stones (which my flats didn’t like). Then I saw Juan cheering and taking pictures!

At the end, we make a turn into the track and run the last stretch to the clock there. That is always fun. And fast!

I paced it pretty well like a tempo, even effort, controlled breathing and nothing crazy. I finished in 22:22. My splits were so insanely even… 7:14, 7:13, 7:15 and the last bit at 6:35 pace. Talk about control and pacing!!!!!

Check out our numbers!! Remy and Mary!

Soon after, we all headed for the stands to catch all the action! When we took this picture, it seems like we were missing something.

I spotted Allyson Felix right on the track and Alison and I took a selfie with her in the back and she played. For the 100000 time, I suck at selfies, so don’t judge. Am I aging myself?

But she’s too cool, way cool, so this happened!

Then I am just walking and I stop. I saw someone who looked a lot like Nick Symmonds, on our side of the stadium (where the people are watching, not where Allyson was, on the track), in socks, talking to someone down on the track but what would Nick Symmonds be doing up here? Is it really him? and why is no one bothering him for pictures as I want to do? Am I hallucinating? Is it really really Nick? Could it be? Hello… he turns around, it’s HIM. Oh, I have really nothing to say actually. Luckily there’s Instagram, and I follow him there, so I feel like I know him and could totally ask him things. We chatted for a few seconds (he is always SO nice) and then got a picture and then EVERYONE around us picked up on the fact that OMG THAT IS NICK SYMMONDS OMG OMG. So I just went back to hug Juan and tell him all about it…!

I am freaking out.

So, we stayed the whole night. Yes, Ms Elizabeth that goes to sleep at 8 pm stays up until 11 pm for special circumstances. At the end of each event some of the track stars would throw up to the crowd their team shirt… Juan just caught Stephanie Garcia’s shirt, which was also almost his size. Not as lucky as spotting Nick but there’s that!

I am not gonna lie, I was bit distracted watching Nick drink ALL night, with Allyson Felix and Bernard Lagat.

It was so much fun. As much I as can’t even try the hurdles and steeplechase, they are SOOO exciting to watch. Of course the 800s are usually the most exciting.

For the men’s 800 we all actually lined the track. Is that a thing? It was pretty cool… What a night.

Juan and I walked home.

The view of the Upper East Side from Randall’s Island is not so bad. Can you believe all this is about a mile away, but it seems like a world away.

I wanted something sweet and delicious so we went for sundaes.  Just like I would when I was 16.