With the holidays still here and some traveling back and forth from home, I was afraid that I would have to skimp on the running this week. Luckily, we were able to get out of work early on Friday and I was able to squeeze in a 10 miler that day. The weekly long run has now become a comfortable part of my routine and I'm looking to keep it up for as long as I can. Because of it, I feel confident to run a half marathon earlier in the year than I usually would. The only thing I missed out on this week was my abs/weights day - oh well.
Monday - off
Tuesday - spinning at 41st and Third near work
Wednesday - 4 miles in the park (I had to get this done quick since I was meeting my brother and cousin for dinner)
Thursday - off
Friday - 10 miles on my own (6 mile loop and 4 mile loop) - Since I was going home for the holidays over the weekend, I was afraid if I didn't get in the long run today then it would be lost
Saturday - Off (at home in Rockland with my family eating)
Sunday - 5 miles on the treadmill - first day of my new sneakers (staying with the Silver/Blue New Balance 767) - they felt good and for the first time in a few runs my shins didn't hurt (not shin splits but more pressure on the muscles on the outside of my shins - especially the right one)
Pretty basic week.
Monday, December 24, 2007
Monday, December 17, 2007
Running and Eating - Week of 12/10/07
With the festive season upon us, I had several holiday parties and lunches this past week and therefore a big incentive to squeeze in workouts to counteract all of the eating. There was a couple of tree trimming parties which are always fun for me (since I don't have a tree of my own) and a fan favorite NYRR race to end the week (the Holiday 4 miler). Also we are in the midst of election season (Flyers, not presential) and I was able to hear all of the great candidates kick off their campaigning at our meet the candidates brunch. Here is the exercise for week:
Monday - off
Tuesday - Spinning
Wednesday - Off
Thursday - 6 miles with the "group run" (me and fellow blogger JL of Antisociology fame) in the cold and snow
Friday - Abs and weights
Saturday - 4 mile pre run and Holiday 4 miler for a total of 8 (long run for the week)
Sunday - 6 miles in the gym on the treadmill (ugh!!!) - running on the treadmill is usually a last resort for me. I hate it and try to avoid it at all costs.
In an effort to get in a longer run this week, I decided to run 4 miles before the Holiday 4 miler in addition to the race itself. It was a crisp, cold day on Saturday and a great day for running (with the appropriate layering). Fellow Flyer JT and I took it easy for the entire 8 miles and were able to have some fun. It was nice to take a race at an easy pace for a change. This was my last NYRR race of 2007, which makes 14 races for the year. It's time to soon reflect on the year and look forward to a great 2008.
Monday - off
Tuesday - Spinning
Wednesday - Off
Thursday - 6 miles with the "group run" (me and fellow blogger JL of Antisociology fame) in the cold and snow
Friday - Abs and weights
Saturday - 4 mile pre run and Holiday 4 miler for a total of 8 (long run for the week)
Sunday - 6 miles in the gym on the treadmill (ugh!!!) - running on the treadmill is usually a last resort for me. I hate it and try to avoid it at all costs.
In an effort to get in a longer run this week, I decided to run 4 miles before the Holiday 4 miler in addition to the race itself. It was a crisp, cold day on Saturday and a great day for running (with the appropriate layering). Fellow Flyer JT and I took it easy for the entire 8 miles and were able to have some fun. It was nice to take a race at an easy pace for a change. This was my last NYRR race of 2007, which makes 14 races for the year. It's time to soon reflect on the year and look forward to a great 2008.
Sunday, December 9, 2007
Mileage Isn't the Only Measuring Stick
Unfortunately, I only ran two times this week (for a total of about 16 miles) but I was able to squeeze in abs and spinning as well as my first yoga class. Also the long run streak remains intact.
The small number of running outings is due in part to the downtown run this week. Over the past few months, I've made a point to join the downtown group run on the first Monday of the month since it helps me mix up my routes a bit, get in a longer run, and there is beer and food afterwards. The one wrinkle with this plan for this month was the fact that I ran the Hot Chocolate 15K (9.3 miles) only two days before. I was a little weary about running approximately 8.5 miles only two days after I ran a 15K since I haven't done that in a very long time. However, I really wanted to join the group and did it anyway knowing that it might be trouble. I was doing pretty well for most of the run but then felt my legs getting pretty sore towards the end of the run. I didn't get much of a chance to stretch afterwards since we went straight to the bar once the run was over. My legs definitely felt strained for the rest of the week. While I made sure to get in my spinning and abs for the week, I laid off of the weights and leg exercises thinking that I didn't want to push my legs too far. I knew that I had the Kleinerman 10K at the end of the week to get my running juices flowing a little bit.
The Kleinerman 10K was on Sunday and I didn't want to miss it. I believe that it is one of the only (if not the only) race that I've done every year since I've been in the city. The pacing was a little bit up and down and for the first time in a long time it was my breathing that was affected and not my legs (not shortness of breath but trouble taking long deep breaths - my ribs and side felt stiff). I'm not sure if it was the erratic pacing but I found myself needing to take deeper breaths towards the last couple miles of the race. My breathing got a little smoother towards the end of the race and I picked it up a bit.
Mile splits: 8:38, 7:53, 7:36, 7:48, 7:44, 8:47 (1.2 miles) - total time 48:27 and overall pace of 7:48
I took a yoga class for the first time at Practice Yoga after the 10K race (taught by a fellow Flyer) and I really felt that it was beneficial. My office gives free yoga classes but I was reluctant to take one before I knew at least some of the basic moves and terminology. There were about 12-15 Flyers that took the class and I was glad that I went. It was much easier to take a beginner's class when you know all of the people in it. I realized that several of the moves used in yoga class are also ones that I have gotten practice doing through my weekly abs class at NYSC. I definitely want to try and incorporate yoga classes into my routine - a class here and there at first, then more frequently if I enjoy it.
Although not a big running week, it was cool to finally try out yoga. The end of the year is about keeping up maintenance mileage, as well as toning and building up my body. So, by those measurements, this week was a success (running - 16+ miles; body - abs, spinning, yoga).
The small number of running outings is due in part to the downtown run this week. Over the past few months, I've made a point to join the downtown group run on the first Monday of the month since it helps me mix up my routes a bit, get in a longer run, and there is beer and food afterwards. The one wrinkle with this plan for this month was the fact that I ran the Hot Chocolate 15K (9.3 miles) only two days before. I was a little weary about running approximately 8.5 miles only two days after I ran a 15K since I haven't done that in a very long time. However, I really wanted to join the group and did it anyway knowing that it might be trouble. I was doing pretty well for most of the run but then felt my legs getting pretty sore towards the end of the run. I didn't get much of a chance to stretch afterwards since we went straight to the bar once the run was over. My legs definitely felt strained for the rest of the week. While I made sure to get in my spinning and abs for the week, I laid off of the weights and leg exercises thinking that I didn't want to push my legs too far. I knew that I had the Kleinerman 10K at the end of the week to get my running juices flowing a little bit.
The Kleinerman 10K was on Sunday and I didn't want to miss it. I believe that it is one of the only (if not the only) race that I've done every year since I've been in the city. The pacing was a little bit up and down and for the first time in a long time it was my breathing that was affected and not my legs (not shortness of breath but trouble taking long deep breaths - my ribs and side felt stiff). I'm not sure if it was the erratic pacing but I found myself needing to take deeper breaths towards the last couple miles of the race. My breathing got a little smoother towards the end of the race and I picked it up a bit.
Mile splits: 8:38, 7:53, 7:36, 7:48, 7:44, 8:47 (1.2 miles) - total time 48:27 and overall pace of 7:48
I took a yoga class for the first time at Practice Yoga after the 10K race (taught by a fellow Flyer) and I really felt that it was beneficial. My office gives free yoga classes but I was reluctant to take one before I knew at least some of the basic moves and terminology. There were about 12-15 Flyers that took the class and I was glad that I went. It was much easier to take a beginner's class when you know all of the people in it. I realized that several of the moves used in yoga class are also ones that I have gotten practice doing through my weekly abs class at NYSC. I definitely want to try and incorporate yoga classes into my routine - a class here and there at first, then more frequently if I enjoy it.
Although not a big running week, it was cool to finally try out yoga. The end of the year is about keeping up maintenance mileage, as well as toning and building up my body. So, by those measurements, this week was a success (running - 16+ miles; body - abs, spinning, yoga).
Saturday, December 1, 2007
Hot Chocolate 15K - 12/1/07
I checked the weather last night before I went to bed and saw that it was going to be in the low 30's for the Hot Chocolate 15K run this morning. No problem. I like running in the cold weather as long as it is not too bad and the wind is calm. I bundled up and walked on over to the start of the race. Although it was chilly at the start, it was quite comfortable once I got runningAt this point of the year, I'm not looking to run a race with the intention of setting a PR, so if I see that a race is crowded and I need to pull back a bit, I don't have a problem with that. If there is some open road in front of me and I feel comfortable picking up the pace, then I am fine with that too. Right now I'm just looking to get in some good runs to finish out the year and give me some positive momentum into 2008. The race was packed (I started the race on the grass and had to merge onto the road before the start sign) and the first mile was very slow (9:42 pace). However, I was able to open up my stride a bit after the first mile and settle into a good pace for the rest of the race. I'm starting to get a better handle on pacing and what certain paces "feel" like. It seems as though about an 8:00-8:05 min/mile is a fast but comfortable pace for me that I can keep up for races up to a half marathon. I'm trying to discipline myself to avoid drastic highs and lows during a race - either a really fast or really slow mile. I'd rather keep an even pace as long as I can. If I happen to have a mile that is a lot faster or slower, I'm trying to try to make sure that I hit the goal pace on the next mile and even things out. My breathing was calm and stable throughout the race, but I merely felt stiffness in my muscles, especially hamstrings and glutes, towards the latter part of the race. The wind really picked up during the last mile and I thought I was going to be knocked over!
Mile Splits: 9:42, 8:02, 8:02, 8:01, 7:48, 8:00, 7:44, 8:01, 7:33 (mile 8-9.3) - Overall time: 1:15:12 and Overall pace: 8:05 min/mile
This race allowed me to continue with my goal of running a long run every week. So far, two weeks in a row - yeah! I want to make a conscious effort to keep this up throughout the winter.
Totals for the week: Abs/weights on Monday, spinning on Tuesday, 5 miles with the Wednesday group run, 6 miles with the Thursday group run, and 9.3 miles (Hot Chocolate 15K) on Saturday
Monday, November 26, 2007
Thanksgiving Week
Hopefully everyone had a good Thanksgiving. I was worried that I would skimp out on my exercising this week due to Turkey Day, but I am happy to report that I got in a lot of eating as well as running/gym visits this week. I was even able to squeeze in an 8 mile run on Thursday morning before I met my brother and took the train at Penn Station to see the rest of my family. I wasn't planning on running that long before I left but I wasn't sure how many miles I would be able to get in this week, so I figured as long as I was out there I might as well do it. In addition, the Thursday run was an attempt to kick start my "promise" to myself to try and get in one long run every week (long being 8-10 miles) during the Fall/Winter. The reason being - 1) since I'm only running 3 days per week, I want to try and keep my mileage up to around 20 so I can keep up a consistent base and 2) this way I will not have to start from scratch doing long runs if I want to do a half marathon during the early part of next year, since I will have been running them more or less every week. Well, here is the activity report from the past week:
-Monday - abs / weights
-Tuesday - spinning
-Wednesday - off
-Thursday - 8 miles (68 minutes and change - about an overall 8:30 pace not including the brief couple minute rest stop after the first 4 mile loop)
-Friday - off
-Saturday - chilly day at around 35 degrees - ran the 6 mile loop with no stops for an overall time of 49:13 or around an 8:12 pace - I was pleasantly shocked to see that especially since I was running by myself.
-Sunday - ran 5+ miles consisting of the bridle path to Tavern on the Green and then the roads the rest of the way around Central Park back to Engineer's Gate
Sunday, November 18, 2007
Race to Deliver 4M - 11/18/07
One good thing about the Race to Deliver was the start time. It was nice to look on the calendar and see a race that starts at 10:00AM. The perfect time - you don't have to wake up too early on a weekend and you are not wasting your day by the time it's over. The weather was a little chilly on the way to the transverse, but was fine once the race started. There was some raindrops coming down on my walk over to the park but luckily they held off for the entire race.
I was definitely happy with my overall time of 29:25. This is the fourth race in a row in which I was satisfied with my performance, including the Fitness 4M (7:21 pace), Queens Half (7:59 pace) and Poland Spring Kickoff 5M (7:40 pace) before this one. I know that good race performances usually come in waves and you just have to ride them as long as you can. You can never predict how long they are going to last - just enjoy it and try and figure out what is contributing to your success so you can replicate in the future. The race started on the 72nd street transverse so I was expecting to have a pretty slow first mile due to the usual congestion. I was weaving in and out for the first mile but was suprised to see that I was able to run a 7:57 split. At that point I knew that I would have a chance for a pretty good race. Usually the first mile is so slow that I have to make up too much time during the rest of the race, which is especially tough for a short race like a 4M. Once the roads opened up, I seemed to lengthen my stride a bit and feel like I was getting faster. I ended up running negative splits for the rest of the way. I felt good throughout the race and my breathing was never really strained that much. However, I am beginning to tell how the colder weather is affecting my muscles. It is taking a little longer than usual to warm up and stretching before and after the run is getting a little more strained. No matter what troubles I am having with my stretching, I need to make sure to keep it up.
Splits for the race: 7:57, 7:23, 7:10, 6:55 - overall time: 29:25 and pace: 7:21. It was pretty exciting to see the 6:55 split time. I believe this is only the second or third time that I can remember ever doing a sub 7:00 split time in a race.
Rest of the week: No abs/weights this week, spinning on Monday at 91st and 3rd, 6 miles on Weds, 6 miles on Thursday, off on Friday, about 4.5 - 5 miles on Saturday, and 4M race on Sunday.
I was definitely happy with my overall time of 29:25. This is the fourth race in a row in which I was satisfied with my performance, including the Fitness 4M (7:21 pace), Queens Half (7:59 pace) and Poland Spring Kickoff 5M (7:40 pace) before this one. I know that good race performances usually come in waves and you just have to ride them as long as you can. You can never predict how long they are going to last - just enjoy it and try and figure out what is contributing to your success so you can replicate in the future. The race started on the 72nd street transverse so I was expecting to have a pretty slow first mile due to the usual congestion. I was weaving in and out for the first mile but was suprised to see that I was able to run a 7:57 split. At that point I knew that I would have a chance for a pretty good race. Usually the first mile is so slow that I have to make up too much time during the rest of the race, which is especially tough for a short race like a 4M. Once the roads opened up, I seemed to lengthen my stride a bit and feel like I was getting faster. I ended up running negative splits for the rest of the way. I felt good throughout the race and my breathing was never really strained that much. However, I am beginning to tell how the colder weather is affecting my muscles. It is taking a little longer than usual to warm up and stretching before and after the run is getting a little more strained. No matter what troubles I am having with my stretching, I need to make sure to keep it up.
Splits for the race: 7:57, 7:23, 7:10, 6:55 - overall time: 29:25 and pace: 7:21. It was pretty exciting to see the 6:55 split time. I believe this is only the second or third time that I can remember ever doing a sub 7:00 split time in a race.
Rest of the week: No abs/weights this week, spinning on Monday at 91st and 3rd, 6 miles on Weds, 6 miles on Thursday, off on Friday, about 4.5 - 5 miles on Saturday, and 4M race on Sunday.
Tuesday, November 13, 2007
Week of 11/5/07
Pretty straightforward week - nothing exciting
Monday - Ran with the downtown group run approximately 6.2 miles
Tuesday - spinning at 76th and 1st
Wednesday - off
Thursday - 6 miles with the group
Friday - abs class
Saturday - off
Sunday - great crisp/cool weather - ran a little over 5 miles on the bridle path
Thinking whether or not to substitute a longer run per week since I'm only running about 3 days per week during the fall/winter. Nothing too long - maybe just substituting a 6 mile run on the weekend to about 8 or 9 miles to keep the weekly mileage up to a maintenance level.
Monday - Ran with the downtown group run approximately 6.2 miles
Tuesday - spinning at 76th and 1st
Wednesday - off
Thursday - 6 miles with the group
Friday - abs class
Saturday - off
Sunday - great crisp/cool weather - ran a little over 5 miles on the bridle path
Thinking whether or not to substitute a longer run per week since I'm only running about 3 days per week during the fall/winter. Nothing too long - maybe just substituting a 6 mile run on the weekend to about 8 or 9 miles to keep the weekly mileage up to a maintenance level.
Monday, November 5, 2007
The Electricity of Marathon Weekend
Nothing beats marathon Sunday in NYC. The only thing that can beat it is having the Olympic Marathon Trials in the same weekend, which is what happened this year. Since I wasn't running the marathon, I was excited to volunteer for both races and be able to cheer on the elite athletes and my friends running the marathon from the best seats in the house - right on the course.
At the Trials, Ryan Hall blew by the elite field at around mile 16 or 17 and looked as good as anyone I have ever seen finishing a marathon. He looked relaxed, pumping up the crowd, and was just cruising at a speed which I will never experience in my life. He looked amazing! Good luck to Ryan Hall, Ritz, and Brian Sell in Bejiing. I'll be cheering for you guys. The euphoria of Ryan Hall's race was countered with the passing of Ryan Shay during the race. It's a tradegy to see that happen to such a young guy and elite athlete. Ryan was in the hearts of everyone there that day.
After helping out with Trials, I was pumped to be one of many Flyers manning the Power Gel Station at mile 18. Marathon Sunday is always electric in the city and it did not disappoint. The weather was almost perfect for running - cool/chilly and sunny. The streets were filled with people cheering for friends and strangers alike. It's a feeling you can't understand unless you are there. Bands and music playing, hi-fiving, lifelong dreams being fulfilled - it's just awesome. I love it. Besides the fun of helping out, it's great to see all of your friends running up close and being able to cheer them on. They all looked great.
Congrats to all who competed yesterday!
Otherwise, it was kind of a light running week. I found my way to abs on Monday and spinning on Tuesday while running 5 miles on Weds, and 5 miles on Friday. With the pasta dinner on Thursday and the events this weekend, it was a little tough to squeeze in some miles. No worries though - one week isn't going to hurt at all.
At the Trials, Ryan Hall blew by the elite field at around mile 16 or 17 and looked as good as anyone I have ever seen finishing a marathon. He looked relaxed, pumping up the crowd, and was just cruising at a speed which I will never experience in my life. He looked amazing! Good luck to Ryan Hall, Ritz, and Brian Sell in Bejiing. I'll be cheering for you guys. The euphoria of Ryan Hall's race was countered with the passing of Ryan Shay during the race. It's a tradegy to see that happen to such a young guy and elite athlete. Ryan was in the hearts of everyone there that day.
After helping out with Trials, I was pumped to be one of many Flyers manning the Power Gel Station at mile 18. Marathon Sunday is always electric in the city and it did not disappoint. The weather was almost perfect for running - cool/chilly and sunny. The streets were filled with people cheering for friends and strangers alike. It's a feeling you can't understand unless you are there. Bands and music playing, hi-fiving, lifelong dreams being fulfilled - it's just awesome. I love it. Besides the fun of helping out, it's great to see all of your friends running up close and being able to cheer them on. They all looked great.
Congrats to all who competed yesterday!
Otherwise, it was kind of a light running week. I found my way to abs on Monday and spinning on Tuesday while running 5 miles on Weds, and 5 miles on Friday. With the pasta dinner on Thursday and the events this weekend, it was a little tough to squeeze in some miles. No worries though - one week isn't going to hurt at all.
Saturday, November 3, 2007
Why We Run - The Bond Between Runners
I got this article from AK and it does a great job trying to explain the close bond and relationships created among runners that non-runners have trouble understanding.
http://www.nytimes.com/2007/09/23/nyregion/nyregionspecial2/23Rrunners.html?_r=1&oref=slogin
http://www.nytimes.com/2007/09/23/nyregion/nyregionspecial2/23Rrunners.html?_r=1&oref=slogin
Friday, November 2, 2007
10 great places to warm up to a winter marathon
Trade the holiday sugar rush for a runner's and start training for the finish line at one of these picturesque destinations. Bart Yasso, recently inducted into the Running USA Hall of Champions, is a Runner's World race promotion director who has raced in more than 1,000 marathons, from Mount Kilimanjaro to Antarctica. He shares his picks for winter marathons with Kathy Baruffi for USA TODAY
http://www.usatoday.com/travel/destinations/10great/2007-11-01-10great_N.htm
http://www.usatoday.com/travel/destinations/10great/2007-11-01-10great_N.htm
Subscribe to:
Posts (Atom)
