Guess my Finish Time at the New Balance Fifth Avenue Mile

Time to place your bets again… let’s do this!

Rules: pick a time and write in the comments below. Whoever gets closer, wins, If there’s two identical times, the first poster wins! Make sure if you include seconds in there too, and post before Friday, Sept 2nd, 8 pm et. I can bet money someone will hit in the head!
Prizes... you can pick from:
  • Koss Fitbuds (purple) KEB32p, limited edition
  • Koss Fitclips (orange) KSC32C, limited edition
  • milestone pod, teal or black
  • clip-on running metronome
  • brooks flat vapur water bottle
  • pack of travel bodyglide
  • TCS NYC Marathon Shopping Bag
  • Clif Bar Branded Gear Package (aluminum water bottle, jumping rope, women’s triathlete tee medium black and silver, towel)
  • FitSok, pack of 3 (white, gray, black), CF-2 Shadow Yarn Athletic Sock, size M (mens 6-8, womens 7-9)
  • B2R Split Toe Performance Running Sock, CoolMax, EcoMode, Size M (mens 5-7, womens 6-8), white
  • Powerbar branded crossbody backpack, black
  • NYC Marathon rain (knee-length, orange and white) poncho
  • North Face arm warmers, black with red NF logo, small/med
  • Lock Laces, one size fits all, white
  • Travel Roller 4.3
  • KT Tape Roll, hero pink, roll of pre-cut strips
the DATA
  • My Mile PR is 6:05, same race but in 2012. Last year I run it in 6:24 (and I was going at maybe 80% out).
  • When I run Mile Repeats, i usually run them at 6:45 or 6:50 in soft dirt.
  • Last Races
    • August 2016, Percy Sutton 5K, 21:18, 6:52 pace. Last Full Mile was at 6:20 (but it was downhill)
    • June 2016, Achilles Hope & Possibility (4M), 28:43, 7:11 pace
    • May 2016, Airbnb Brooklyn Half Marathon, 1:39:02, 7:34 pace
    • April 2016, City Parks Foundation Run for the Parks (4M), 28:12, 7:03 pace
    • March 2016 United Airlines NYC Half, 1:36:03, 7:20 pace
My guessI think a PR could be happening if I am feeling good. I’ll try to get to a low 6 as much as I can… but really, who knows?
GO ON! Place your bets below!!! (I will probably not look until after, and no need to be nice!)

Prizes shipped only within the US, but you can pick it up when you’re in NYC if you are abroad! Or have me send to someone in the US.  / Guesses will only count if done before Friday Sept 2nd, 8 pm, ET.  on this original post / Other comments anywhere else (Runners World, facebook, twitter, etc.) won’t count / If there are two guesses with the exact same time, the first one wins.

Percy Sutton 5K Race Report

hey hey peeps!

So, I did a 5K!! I have been trying to get to one but seems like it’s always easier to do ANY other distance than a 5K! I always end up signed up for a half, a 4 miler a 5 miler, anything but a 5K! I had one 10 days ago and got cancelled for lightning… it is apparently just not in the cards. So then August rolled around, the NYRR Percy Sutton 5K was still open, this was my easy week on my training schedule, so why not race it rigth? Easy week equaling a 5K race sounds totally legit, no?

meme omg you're right

I had never done this race before. I always wanted to but never got it. It was usually on a Summer Streets weekend, and YOU KNOW WELL I AM NOT MISSING ANY SUMMER STREETS. I probably wouldn’t care if Daniel Craig was hosting a race and he told me he’d let ME win. I’d still be in Summer Streets. Maybe. Ok maybe call Daniel Craig and we’ll see.

Anyway, before I tell about the race, let me do and out and back into a women’s thing. If you’re a man and don’t care, just ignore the purple text maybe? Friday, after an insanely stressful week, I had an IUD put in. I thought it’d be like a typical gyn appointment, like a pap smear or something, no big deal. It wasn’t. It was the most painful thing I can’t describe. They started telling me, when I got there, I could stay in the room until I felt ok, and stuff like that, and I couldn’t figure out what the big deal was. OMG… I had really no idea what I was in for. During the thing, I was shaking violently and was this close to kicking my gyn in the face and run away and be ok with the risk of being pregnant. It was just SO painful. Then, I just could move for about 30 minutes, unless sweating and crying is moving, when I made the decision to get up. Got dressed, walked out and asked for ANY painkiller (that wasn’t ibuprofen); they couldn’t do it, doctor had to prescribe it…???!! I sat in the waiting room, until I mustered the courage to get up and go home. Poor Juan was rushing from a meeting to help but it’d be faster to just get home and lay down. Pain didn’t stop until 7 pm. I couldn’t even nap through it. The worst. I just wish I had known it’d be SO horrible. And I would have brought him to help me. UGH.

Saturday morning, I felt fine. Still mentally traumatized, not kidding, I can’t get out what happened out of my head, but good to go. Met Kettia at 7:20 at the reservoir and we run the 3.5 miles to the start slowly, feeling out how my body was recovering.

2016-08-27 09.24.27

Got there quick enough, when there’s good chatting (and when isn’t there?), miles fly fast! We saw everyone, and soon enought we had to line up in the corrals!

2016-08-27 14.00.06

I saw Tom so I, of course, started waving like a maniac. Thanks for the shot Tom!

My last 5K was… years ago! I knew my PR was 21:09 (from 2012? 2011?) and I wanted to PR. that was a 6:49 pace average, so I thought I’d open up with a 7:10 or 7:15 first mile and ramp up from there. I had no clue how being in pain the whole day before would affect me but everyone was a bit shocked that I was there and not laying down in a bed crying somewhere. So I was ahead of the curve a bit I guess. But I did feel ok so I wasn’t really thinking about that.  I had read the first 1.5 miles were hilly so decided to break the race in two part: Easy Start, Fast Finish.

They weren’t kidding about them hills. wow. The first one hit me like a ton of bricks, then you turn, and there’s MORE! A few seconds into the race I noticed a bit of a pothole, 3 minutes later someone hits the floor running right in front of me. I decided I’d focus on the FLOOR. Keep it simple: don’t fall. The last hill, around 1.5 was insane!!! Oh and then I see a fire truck ahead cutting through the course and people stopping and waving around it. Interesting.

2016-08-27 14.09.12

Another of Tom’s masterpieces!

When I saw that last hill, at around 1.5 I was happy to know it was the last one. Glad I search that!!! And then I started hammering. It got a bit crowded and I wish I had someone to chase, but I don’t like chasing men… I couldn’t believe the race would be over so fast and to tell the truth, as hard as you can race a 5K, and as painful as it can be, I had the pain from the day before fresh everwhere so this didn’t feel as bad. I tried doing math but as usual, I knew it’d come down to seconds. I tried my best. Crossed the finish line and dry heaved for about 3 minutes. I tried. I had a 21:18.

2016-08-27 10.31.32

A full 9 seconds too slow to PR, but… when I saw my splits I literally started dancing. Aren’t these negative splits a thing of beauty??

2016-08-27 10.17.20-2

I was so happy with my effort. I think I nailed this race and sometimes that is better than the finish time. Not that anyone gives a crap what I do!

Stats Time!

Finish time: 21:18 Average Pace: 6:52

Previous PR: 21:09. From: August, 2012

Age Grading: 71.66%

Overall Place: 549 of 4,803

Gender Place: 92 of 2,400

Age Place: 10 of 242

this is what the hills looked like… fun, right?
2016-08-27 15.50.29

I was happy. Knowing I can control myself in a 5K is huge! I did see everyone passing me as usual in the first few blocks, only to go backwards a few minutes into it. And feeling strong in the last mile?? PRICELESS. All this cross-training is working. I really do feel it. Glad I have amazing friends to race with, cross train with, run with and never feel like this is “something I have to do for my health”. Instead, I am just hanging out, outdoors, having all the fun. Fills me up!

 

 

—– Oh and the GUESS MY FINISH TIME WINNER IS….

winner

Patty, email me and pick a gift from that post!!!

Who raced this weekend????

Can’t wait to hear from you all!!!! I am racing the New Balance Fifth Avenue Mile next weekend so we’ll play for that one too, stay tuned!

Guess my Finish Time at the Percy Sutton 5K this Saturday

Time to place your bets again… let’s do this!

Rules: pick a time and write in the comments below. Whoever gets closer, wins, If there’s two identical times, the first poster wins! Make sure if you include seconds in there too, and post before Friday 26th, 8 pm et.
Prizes... you can pick from:
  • Koss Fitbuds (purple) KEB32p, limited edition
  • Koss Fitclips (orange) KSC32C, limited edition
  • milestone pod, teal or black
  • clip-on running metronome
  • brooks flat vapur water bottle
  • pack of travel bodyglide
  • TCS NYC Marathon Shopping Bag
  • Clif Bar Branded Gear Package (aluminum water bottle, jumping rope, women’s triathlete tee medium black and silver, towel)
  • FitSok, pack of 3 (white, gray, black), CF-2 Shadow Yarn Athletic Sock, size M (mens 6-8, womens 7-9)
  • B2R Split Toe Performance Running Sock, CoolMax, EcoMode, Size M (mens 5-7, womens 6-8), white
  • Powerbar branded crossbody backpack, black
  • NYC Marathon rain (knee-length, orange and white) poncho
  • North Face arm warmers, black with red NF logo, small/med
  • Lock Laces, one size fits all, white
  • Travel Roller 4.3
  • KT Tape Roll, hero pink, roll of pre-cut strips
the DATA
  • 5K PR is 21:09 (6:49 pace), from 2012…
  • Last Races
    • June 2016, Achilles Hope & Possibility (4M), 28:43, 7:11 pace
    • May 2016, Airbnb Brooklyn Half Marathon, 1:39:02, 7:34 pace
    • April 2016, City Parks Foundation Run for the Parks (4M), 28:12, 7:03 pace
    • United Airlines NYC Half, 1:36:03, 7:20 pace
My guess: I think a PR could be happening if I am feeling good (thought this might not be the best week to bet on THAT), so I’ll be shooting for 6:48 pace! Apparently, there’s 3 hills, two small, one less small. I am gonna say 20:58.
GO ON! Place your bets below!!! (I will probably not look until after, and no need to be nice!)

Prizes shipped only within the US, but you can pick it up when you’re in NYC if you are abroad! Or have me send to someone in the US.  / Guesses will only count if done before Friday 8 pm, ET.  on this original post / Other comments anywhere else (Runners World, facebook, twitter, etc.) won’t count / If there are two guesses with the exact same time, the first one wins.

July – When I finally took a break

July

So, last month I finally STOPPED. I had been running crazy for years and never ocurred to me to rest. There. One week. Ugh. It was tough. I finally decided to maybe do another marathon this year, and scheduled a few halfs. I got on a groove with the stairs workouts and the cross training at November Project, so all seems to be going in the right direction. I’ll share my training for all July as I know you’re all curious, but there was nothing groundbreaking. Not even a lot of miles!

july training

  • Total Miles: 109. Shit
  • Races: zero. ooops. forgot
  • Ups: LOTS of stairs and running and cross training. AND SWEATING.
  • Downs: the easy week!!!! I am scared about the marathon training plan I put together.
  • Balance: It’s great. Though  I am a bit anxious about how this marathon season is going to play out.

June

did I forget to write about June??? I guess SO! Oooops, what a mess. Well, my parents were visiting for a month if that is a good excuse! It was BU-SY!

BUSY

what happened in June..?? well, I we took my parents everywhere. a month is like, 4 weeks, so we had tons of time to do stuff, and they’d done all the touristy stuff all the other times, so this time we did local’s stuff stuff, you know? like they’d walk to Randall’s Island everyday, or go to the GW, or go to November Project, or volunteer at a water table (for the JP Morgan Corporate Challenge). fun part is this is the first year in like 15 years, that my parents and I spend my birthday and my dad’s bday and father’s day  in the same place! So cool right? Little things you get used to not having… oh well. We did do a couple of touristy things, like the Freedom Tour Observatory (meh), the NY Philarmonic in Central Park, and the Intrepid. But it stops there! Juan had a half Ironman so we went to Maryland or somewhere for the weekend. He did amazing. But he has been training like a maniac, twice a day, hours and hours in the indoor trainer, so I was happy he could get some good results! Me? I’ve been running and workout as usual. I finally managed to make cross-training part of my routine, which I talked about here, and I am SO excited about it!

  • Total Miles: 137. YES!!
  • Races: Just one, the NYRR Achilles Hope and Possibility
  • Ups: LOTS of running and cross training. And we starting doing stairs workouts. AND IT’S HOT OUT
  • Downs: that this weather can’t last forever??? nothing!
  • Balance: I feel amazing. As fit as I’ve ever been. I have no interest in racing because I don’t want to taper. I just want to train and train and train!!!! that’s crazy right?

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May

Flowers Month started with the NJ Half, which now seems like aaaaages ago. Maybe because I did the Brooklyn Half and that also seems like aaaaaages ago!!! Well, it was only 10 days ago. Wow, I am aging fast! New Jersey was a meh race, I got bored, my heart rate was spiking and I wasn’t even sure why, missed a PR by 20 something seconds. I spent the whole month trying to lower it and find the culprit. Then I did the Newport 10K, which was fun but super hot so I missed a PR by a whole minute. A minute in a 10K is like a minute waiting for your Shake Shack buzzer to go off: e-t-e-r-n-i-t-yyyyy. A week later, and still tired, was the Brooklyn Half. I knew I didn’t have it so took it easy there and had a great fun (though slow) race. Best decision evah. Why try when you can just give up? ;-) Overall, I had a fun month, I did a million workouts and runs with lots of friends, I went out a lot, I looked for many races to do as soon as I recovered from Brooklyn then was happy that I didn’t sign up for anything, as it’s SO HOT out. Speedwork Tuesday was not just hot, it was HUMID and awful. Need to make sure I adjust to this crap ASAP. If you need a read on how to adjust to the heat and a lesson on how to over-hydrate, check this (skip to the bottom if you’re not into sciency/nerdy stuff). And you better be ready for the summer runs/racing. It’s happening whether you like it or not! What’s happening in June…? I’d like to say I have x race and x race but…. I do have a bunch of races in my calendar, but nothing I am 100% on. I think I need a liiiiiitle break from racing. Usually in May/June I have a race every weekend, sometimes 3 races in a week! I am just going to go with my heart this time, and see where the wind blows!

  • Total Miles: 120. Ok with me!
  • Races: Three. The NJ Half, the Newport 10K, and the Brooklyn Half.
  • Ups: solid workouts, not just running, all sorts of stuff. I went up LOTs of stairs and bridges too.
  • Downs: my races sorta sucked. BK was fun but nothing fast.
  • Balance: Still in building mode for the Fall, I guess?. And having fun with it. May was fun but not the usual May where I score a bunch of awesome PRs! Oh well. Healthy and Fun wins over FAST. Actually, looking at the pictures in the slideshow, I have proof that I had all sorts of fun!

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April

I am ready… feeling ready to say hello to May and a NEW HALF PR, whether that’s New Jersey (May 1, this Sunday!!!!!) or the Brooklyn Half, well, that… I still don’t know, but I’ll be trying at both. Or I’ll be trying at NJ this weekend and then we’ll see about the other one!

I did one fun race in April, the Run for the Parks 4Miler, that went a bit (12 seconds) too slow and two IronStrength workouts that zapped my legs. Like OUCH. Or more like this feels worse that my first marathon (walking backwards downstairs and all). I also did a lot of coaching, I went to cheer on my athletes, team, and friends at the Boston Marathon, and last week I participated the Bloomberg Square Mile Relay. A busy month at work, lots of coaching, and quality runs. Plus some cross-training, which you know I hate! I am getting over it though, I think, we’ll see.

  • Total Miles: 90 (ooops)
  • Races: One, Run for the Parks 4Miler, not a PR by a bit.
  • Ups: I got back on the horse about the #!*$! cross-training with some November Project and some Ironstrength. Each time I was out for days. I am not built for burpees. at all.
  • Downs: same as above, cross-training kills me. I’d do it and then not be able to walk normally or run for days!!!! And… where did my mileage go? Even last Saturday I tried to run (3 days past Ironstrength!!) and I couldn’t, UGH.
  • Balance: Building, building, waiting for my chance to ATTACK. Stay tuned. May should be my chance!
  • Good news: not to be braggy but I noticed how all my races lately have been over 70% Age Grading, which had always been my goal. So, happy (very happy) about that. Also noticed, that I have no need to do the 9+1 now as I qualify for the marathon (with my NYC Half time) , if I ever decided to do it. Whaaaaat? yeah, it’s a bit braggy but hey, it took YEARS! And lots and lots of sweat and early mornings!

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March

Ah it was a roller coaster!!!!! It was cold, it was hot, it was cold, you get it. I did some amazing workouts, some confidence-boosters, and lots of junk miles. It took a bit to psych myself up that I could do a sub 1:37 half. I did it. And then, the same day, I left for Argentina for two weeks, so it’s like it almost didn’t happen (it was funny when I got back home last week and my apartment looked like I just had done the half: pace bracelet, Gatorade, extra layers, mylar blanket, and stuff everywhere!!!). Remind me not to do that again! I barely run when in Argentina; maybe about 30 miles in two weeks. But had such a relaxing time!

  • Total Miles: 110
  • Races: ONE. The NYC Half! with a PR!!! the PR I had been chasing for THREE YEARS
  • Ups: I got a lot of fun easy runs, slow runs, fun runs
  • Downs: where did my mileage go? I had no interest in running while I was on vacation.  Or workout. Or anything, as usual.
  • Balance: Overall good. I still need to figure out a thing or two about the half, and how to drink while running and why I sometimes, after a hard effort, have no interest in any of it, but overall good.

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February

confirmed that this would be the most confusing and best winter ever. One day you have low temperature records and the next day you’re in shorts. A Blizzard, then 60 degrees. Still a lot better than just straight out freezing for the whole month (like last year). Somehow, I have still been able to train a lot this month, which is strange as I haven’t really taken a break since last March… So weird. I did quite good mileage, once short race, 6 interval workouts, three runs over 15 miles, ooops no tempo! Forgot about the tempo. Though I should probably count every time I run with Patricia as a tempo!!! 76% of my miles were on the briddle path, maybe that’s why I have been able to do all this mileage?

  • Total Miles: 137.
  • Races: one 4 Miler, not a PR (by 3 seconds) but placed 2nd in my Age Group
  • Ups: the weather was awesome for February. Lots of miles. Lots of fast miles! I love that we’re back in the briddle path for the speedwork!! Got a lot of new Under Armour gear and shoes. Managed to survive a long run with Patricia.
  • Downs: I am tired and we are 2.5 weeks from the NYC Half: I am starting to get nervous!
  • Balance: Great, ready to pounce!!

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January

was a solid month. I got 132 miles… how? Apparently I started doing longish runs again without noticing!!! I got five of them in the log: 12.5, 12.5, 15, 11, and 15.5, not sure what distance is “long” anymore but I guess if I am training for a half, anything over 8 miles is LONG. Right? Anyone knows?

I also did 5 speedwork sessions: Mile Repeats, 6x400s + 3x800s, 5x1K, 5 Cath Hill Sprints, and 6x800s. Plus a stoopid-hard workout at Orange Theory I had no idea how to include in my spreadsheet😛

Weather has been ok so far, nothing like last year. We did have a rough day, when it was 17 (feels like 5) and we were doing intervals. It was BRUTAL. but you know, those are the days you go out because after that 20s and 30s feel like Summer. We had a little blizzard (22 inches of snow in 1 day) but I was able to run the day before and the day after so no biggie. And the briddle path was back in just 10 days!

I have now 6 weeks to the United NYC Half Marathon and I am super pumped. I need a Half PR this year guys, it’s been 3 years! I am desperate. I also signed up for the New Jersey Half. Oh, and Brooklyn Half too. It’s coming. I promise. I can see it. I can almost taste it! I am sure it tastes like unicorns, and victory and clouds, and sunny and yes, pizza from Rome.

  • Total Miles: 132.
  • Races: Zero (unless you count the times I need to race to be on time to meet running friends!)
  • Ups: the weather is not 100% miserable. Lots of consistent training and cross training.
  • Downs: I am sick of wearing layers. My legs and my bun want out!
  • Balance: Good, on a patient waiting mode.

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Newport Half Marathon + Workouts that guarantee a PR

So, now that I have a marathon scheduled late in the season, I am happy to sign up to a half marathon or two on my way there. 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, let me announce… I am running the NEWPORT HALF MARATHON!!! 

 

I did their 10K in May, 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’s basically the same course I did for the 10K, plus an extra miles on a park, with amazing views of the nyc skyline and Miss Liberty, with a few turns, just the way I like it, BEST WAY TO PR!. Also, it’s just a few minutes away from NYC, via the path! If you sign up, let me know below and tell them I sent you😉

When: Sunday, September 18th, 2016. 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 couple of months 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?

Nothing easy about the “easy” week

My average mileage this year has been 35 to 40 miles a week. I wasn’t training for any marathon, just a couple of halfs. 35 might not be much for most of you, but my typical avg over the years has been about 25. I promise. There’s a recap of every year in this blog if you care to check. So it’s a bunch more miles than usual.

Also, I’ve added a lot of cross- training. Yes, maybe not a “lot” to a lot of you. But a LOT to me. Hence, why I’ve been exhausted all the time. If you’ve run with me, or even met me for 1 second, I probably mentioned how tired I was or how old I felt.

Well, I also had not taken a rest week!!!!!!!!

How? I have no idea. In November last year, when we went to Italy for a week, we didn’t pack running shoe (yes, on PURPOSE!) so that was my rest week. That is, if you don’t count walking 10 miles every day!

So, Kettia said I was stoooopid for not taking time off ever. I agreed, of course. I had been trying for weeks. I just found so hard to do it. The weather is awesome. It’s fun to be out. I love coming home drenched in sweat. All that jazz.

But I made the decision. Last week. 3 runs. 15 miles total. Molasses slow.

By Monday, I felt recovered and bored. Tuesday, I was antsy. Wednesday, I felt lazy and slow. Thursday I was feeling cranky, rickety, stiff, and achy. Friday, my muscles were so soft and relaxed that I started noticing other stiff areas and knots that who knew were there. Saturday, I felt like I was 90 years old and could never run a mile again, and two minutes later, I felt I could do a 5 minute mile, over and over all day.

Stopping all activity cold turkey, after so long, felt WEIRD. Like my body jumped in ice cold water, then a sauna. It was super stiff, then too wobbly. 15 miles was too little, yes, but I think it needed the shock.

We got back on the horse today early. HARD. I am sure I’ll be  back to achy in just a few days, but if I am gonna feel like that, I rather get something out of it. Apparently sore and/or stiff is the new normal for me with this load (unless adaptation happens before I break myself). I am looking forward to my workouts-heavy week.

I am doing Philly… maybe! And then, I’ll rock up those steps!

In case you missed my last two posts. I was tempted to sign up for Berlin…. text in gray.

Scroll to today’s text in black down below.

I am the ultimate worst at making any personal decisions!

I have the chance to do Berlin this year. I’d have to register in less than 3 weeks.

ME: I really have no interest in doing another marathon / Ugh, the frigging long runs

Myself: What if I could have a new PR??? All indicates I could PR. Last time I had a Marathon PR (3:27, also in Berlin) my half time was 1:44, now I am down to 1:36 (did TWO 1:36s this year). And I had PRed at the half in the second half of Berlin with 1:40. I am sure a PR is a given now. Finish time calculations put me anything from 3:15 to 3:21. Which would be insane!!! I actually never thought of PRing ever again since Berlin 2012.

ME: But…  have 9 weeks to train, and I haven’t done any long runs in 2 years. The longest I’ve done is the 3 halves I’ve run this year and a couple of 15 milers in the winter.

Myself: It’ll go super quick, you only have 9 weeks of long runs!

ME: I need rest. I am exhausted. I haven’t taken a week off or an easy week since my trip to Italy last November!

Myself: Ok, it’s happening. This week. While we decide.

For now, I am taking this week as an EASY week. While I think. Easy weeks are harder than Marathon Training. And I HATE marathon training…

I am doing a marathon this year!

And… I made a decision!! It actually happened very quick after one comment in my last post!

bangle44 posted: That’s an expensive trip for something you aren’t sure about and have already done. Save it and PR at NYC among your adoring fans. Or come to Philly…

Um, duh!!!!!! WHY on earth had I never thought about doing another marathon? Or another marathon that wasn’t Berlin??? I PRed in Berlin 4 years ago and told myself it would never happen again, like it was there or nowhere else. I couldn’t have PRed in NYCM or Boston (which are the only ones I did after Berlin) but there’s OTHER races… Oh, I think I was just stuck there because that’s where world records are made, and there wouldn’t be any other “fast” courses. Anyway, I realize now I could potentially PR somewhere else. DUH. So I don’t really need to go to Berlin…

Actually, to be totally honest, I had thought about it for about 3 days in April… A friend of mine, Martina, did a 3:23 in Boston this year, which was insanely hot (and she hates hates hates the heat) and we had done the NYC Half in the same time… it got me thinking. I got super pumped to race a marathon, and I was 80% planned to do Erie. And as fast and furious as I got excited, it went away.

Is it wrong that I want to do a marathon to PR? I had NEVER been in that position. I swear. I’ve done (let me go count) 10 marathons and I only stressed out about the first one. Of those ten, I have 5PRs, 1 automatic PR, and 4 non-PRs (all the last ones!!!). I just used to love it. I wouldn’t even think about not signing up. Then Blaise moved to “Brooklyn”.

I think not having a stable training partner really stresses me, having to see who’s available each weekend… Patricia is (sometimes too fast for me and) away most summer weekends, and it just took the fun out the weekends run to have to find other people. Which is not a problem, and I have all these other amazing people to run with. I just had it way too easy and got spoiled!

Oh, which marathon am I doing? Care to guess???

HELLO, HERE, YES HERE

As most of you guessed, Philly it is! Why had I never ever ever considered it? Or any other flat marathon for that matter??? Who knows… There’s a lot of factors helping Philly to the top of the list:

  • EASY to get to, just two hours bus or train ride from NYC
  • No need to stress with plane tickets, jetlag, passports and messy things
  • I lived in Philly from 2001 to 2005 so I am almost like a local there
  • I have a really good friend that lives there and would like to visit her
  • Was already planning to go, just to do the half maybe, with Kettia
  • We are meeting friends there
  • I can still do ALL the other Fall races I wanted to do, because Philly is later, in mid-November
  • I have 17 weeks to train!
  • Race won’t be full until October…
  • Course is flat with a couple of little bumps. It’s a scenic out and back, which I love. I have already run the course.
  • I can downgrade to the half if I feel like it😉 Why can’t I just commit?

There’s two bad things. One, is that it’ll be a crazy week! We’d come back to NYC Sunday night or Monday. I have to work. Wednesday I leave for two days, for Thanksgiving. I come back Friday and Saturday we leave for Italy for two weeks. So, lots of travelling and 3 sets of packing and unpacking in 1 week. The other bad thing: it’s still a MARATHON.

But you know what I like? That I can just NOT do it if it becomes too much. I feel zero pressure to even show up. (emm, I haven’t signed up yet…)

Training starts Monday.

meme here we go again