Week 6 BK Half Training: Crazy In Love (LIVE)

This version of Crazy In Love kept my feet moving this week. I’m sad how long it took me to discover it, but I am happy to have it on rotation.

In other news: I need new songs–help?

Let’s review last week’s training:

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I failed at cross training last week :(. I hope to get some in this week, somewhere. Stats:

  • 23 miles
  • Longest run: 10 miles
  • Fastest Pace 12:30

What is there to tell you? Tuesday’s run was speed + hill work. I managed to get it done, and finish at a decent pace. Knowing that Brooklyn Half has a few good hills at the beginning of the run, and hills are my weakness in general, so, since I’m not battling much else (like a bum hip, though my knee is cranky at the beginnings of runs…) right now, I’ve asked Coach to give me some hill work. I asked for it, yall. That’s growth and progress.

Thursday was 5 easy miles, and I delivered. No struggle, no pain. Just 5 miles 🙂 Howeverrr, I think the cumulation of my work life being busier, and Tuesday night I went to a show on a week night thinking I was still 21 or 22 and that exhaustion carried through for the rest of the week.

Friday came and i barely made it to the grocery store and home. I made dinner, and kissed C goodnight and went to bed. He was doing Prospect Park’s 12 mile (really 11.2) training run, and the plan was to meet up somewhere. Right now, I’m too slow to run with them (slowest pace was 12:00), and too fast for the walk/run group, and they weren’t doing the mileage I needed to do, so I was going to be on my own. I can’t wait until the day I can join a pace group….and really understand what that feels like. Anyways. I was too tired to get up anyhow. And just let my body get the sleep that it so desperately needed (I need to evaluate my vitamin intake), and by the time I got up and moving, and ran to the park (about 2 miles in), C was finishing up. But he was a doll, and waited for me! & I ran some of my fastest miles with him!

Some photos from the run!

This was a great reminder.
This was a great reminder.
True story: I run on Saturdays so I can fuel with Apple Cider Donuts :)
True story: I run on Saturdays so I can fuel with Apple Cider Donuts 🙂

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And then me and my main squeeze:

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All told, I felt GREAT after the 10 miles. Like, it didn’t feel like 10 miles. I massaged out my calves and quads before I went to bed to keep it that way, and went into Sunday’s 3 miles with almost fresh legs and ready to go! I had some wardrobe issues (not enough Aquaphor—eek! I look like I’ve been to war) which, I guess I’ll take as a badge of running faster, running harder.

Monday, Old Navy was having a sale so I treated myself to some new gear for such a great training week. I hope this high continues. On deck Saturday: 11 miles!

Run for the Parks 4Miler Race Recap

This happened last week, but I didn’t want this week to pass without me telling you about my most-recent amazing race: The Run for the Parks race in Central Park.

During my fall training, I use races to break up my long runs. This race was on a Sunday and I’ve been trying to keep to my long run being on Saturday, so that meant that I would run 9 (really 8.5 miles) on Saturday and then 4 (usually it’s 3) miles on Sunday. I was fine with that. I wanted to have a race that was just a race. Not a race but 5 miles LOL. Because I ran those miles the day before Coach said to just take it easy, but later gave me permission “if you’re feeling great, then push it!” So really, I came to this race with no preconceived notions, just an opportunity to get some hill work in, and run a few miles before regularly scheduled breakfast.

I didn’t pick up my bib for this race prior to race day so I needed to leave a little earlier than usual. I remembered I didn’t grab breakfast things, so I just put a handful of cheerios in a bag and grabbed a granola bar, and then set off on my way. I stopped for coffee (only thing open that early was McDonalds 🙁 ) and was as good to go as I was going to get.

After I picked up my race material, I waited in line for the port-a-potties, and then made my way to the MASSIVE START area. I mean, I thought to myself, oh, it’s just a little 4 miler, it won’t be that bad. Somehow, they managed to let 10,000 people register for this. So, it took us 15 minutes to cross the start line. Before I joined the group, I stretched and got my life together and ate my breakfast. &, you know, took a picture.

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Anyways, I put in my music, and let the people weave in and around me, because I was just here to have fun and run. First up: Cat Hill. It was so early in the race that I powered up the hill, passing people, really feeling like I was in a video game–that each person I passed gave me a coin or extra power, haha, and so I kept going & going. I walked at the top for a few seconds, but still basked in my accomplishment. I was going at a decent pace, and I thought, then, that I only have to keep that pace to be OK with myself for the rest of the race, so I just held steady for a bit until the straight away on the east side, and I found a different rhythm. I was finally “in the middle” of the race enough to have runners around me and feel like a pack. It has been a while since I felt that. I kept finding people to pace behind–just fall in step with their steps and lose myself for a few minutes. But yall, there were these two ladies (they were at Scotland, I didn’t mention them) who were race walking at a pace I was *trying to get to*! I kept leap frogging them, and finally decided to mentally attach a rope around them and let them “pull me” through the 102 transverse and up the first hill on the West Side. I swear they were using me as a target, though, as I was. As soon as the down hill came, I zipped past to catch up some time & pace, and then the uphill came again, and I “latched on” to another person to get me up the hill (pace me) and here they came, LOLOL. I got to the top of the hill and zipped past. Finding a few runners who run up the hill also helps you collect those coins and powers!

So then I go to the base of the last big hill before the finish line, and they came and I said, OK ladies, you’re going to get me up this hill. I’m sure they felt me breathing on their neck. Oh well. I wasn’t going to pass them yet. I knew the long downhill was coming and I could finally put them behind me. So I let them pull me up the long, windy hill, and then zipped past and literally flew down the hill (I’m talking paces I haven’t seen in a very long time!) and never saw them again! LOL.

What was great about this race was that, once I got to the flat part of the race, nearing the end, I had gained such speed, I was 11:3X pace! I kept that pace through the flat part, around the last bend, and used the slight down hill to sprint into the finish (with an 8:xx pace!)!! I had just a little bit in the tank, but, I was so proud of my efforts! I ran all the hills, I walked minimally, and I “raced smart” by letting other people do the hard work, per se.

& it paid off. I “live tracked” myself to see what my race time was & then immediately texted my coach & husband!

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12:26! I haven’t seen that in a race since I started back! & My last mile was 11:36! & it was just a great race all around. I brought that victory into this past week’s training, and it’s paying off, yall. #ihavegoals. I still don’t know what Brooklyn Half is going to bring, but I’m getting excited and happy!

Week 5 BK Half Training Recap: Boom Boom Pow

LOL! I know, y’all. I know. That song is like 6 years old. Or ancient in song-years. Either way, it it helped make last week’s training pretty amazing, if I do say so myself. First, let me show you the pictographs:

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  • Total Running Miles: 21.24
  • Longest Run: 8.5
  • Cross Training: 2x! Woot!

So last week was a pretty solid training. I hate that I almost let it pass by. I set out one goal for the week: get some cross training in. I accomplished that, twice!

Tuesdays are turning out to be my speed days–where I’m building a foundation for speed, and seeing how it plays out during the week. I don’t think I fully understood how it played out/how each run built upon it in the fall, because honesty, I was just trying to get the distance each day, not die, and live to run another day. This cycle, I really see the building up, and understand what each day is supposed to build towards. I’m growing yall. I’m growing! So Tuesday I had 1, 2, 3 minute intervals at 10:50, 11, 11:15 and did that twice. It felt like I was “holding on” not that it was impossible. That was a good sign. Wednesday’s XT day ended up being about 20 minutes on the stair climber (I have goals yall. I’m trying

Thursday I did 5 “easy” miles at a good, easy clip: 13:13.

Saturday’s Long run was supposed to be 9 miles, but I got to 8.5 and it was a miracle that that even happened! My monthly started the night before so I had fitful sleep, and Advil was no help against the cramps that morning and i was SLOWWW MOVING. I was late meeting C (who has finally agreed to even entertain running with me), and we ate our bagel, and set out on the Brooklyn Bridge into Manhattan. Yall, I got to the base of the bridge, or .39 miles, and said to C “I DON’T THINK I’M GOING TO MAKE IT!” and C bargained with me–just get over the bridge, then we’ll come back. So, I crossed the bridge, and stopped to stretch. Then C bargained again, let’s go slow to Manhattan Bridge and come back. So I did. And when we finally made it to Manhattan Bridge, I had a little more wind in me, I didn’t die, LOL, and I was still running. So I decided to run as much of the incline of Manhattan Bridge as possible. So I did–I also know that it’s much easier incline coming into Brooklyn, so I gave myself that challenge. The other thing I’m looking to do this training cycle is increase my hill work. So this was my hill work. I only walked .15 miles near the peak, and ran the full length of the bridge!

We made it to Brooklyn, and ran straight along Flushing Ave. C wanted to take a picture of this You Go Girl tag, and I said, I mean, I should be in it 🙂 and so he obliged me, but you can’t really see the tag, but you *can* see my Spring vest that I bought at the under armour sample sale last fall!

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I said, let’s just run home. By the time we made it to the Avenue that would take us home, I only had 3.5 miles left, and I proposed that we just do some laps of Von King Park, which has a .45 mile loop. and that’s what we did. Loop loop loop loop. But it was like my safe place; I was close to home, after doing all of my running on the treadmill, it just felt so familiar to just be kind of mindlessly moving around this park that I ran some of my fastest miles there. Funny huh?

Anyways, I finished up at 8, and then ran home, and made it to 8.5. And I called it a day. LOL I suffered through. This is what the run looked like:

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I stretched right when we got in, and foam rolled, and who knew? LOLOL I felt like a million bucks the rest of the day. I fueled up on a green smoothie, and then we had dinner at a  Mediterranean restaurant at which I ate about a pound of lamb and it was great. I slept pretty good in prep for the 4 mile race on Sunday. I’ll recap that separately!

But I’ll give you a hint: it was an amazing race!

Week 4 Recap: Brooklyn Half Training + Scotland Run 10k Race Recap

Last week was a solid week of training! Even Coach is saying that I’m rocking this training cycle, which is great, because #ihavegoals 🙂

Here’s picture view:

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  • 4 runs
  • Longest Run: 8 miles (Scotland 10k + 2 miles)
  • No Cross Training………I NEED TO WORK ON THIS.

I’m trying really hard to maintain 4 runs this training cycle, and so far, so good! I think it is definitely helping me see the gains in my long runs quicker–instead of just maintaining mostly, and getting longer. Sunday’s run of 3 miles was nice and easy, and it’s so great to see that my “easy” runs are quicker than my “easy” runs in the Fall.

This will be my first time using a coach to plan for a half marathon. It’s interesting, my first half marathon, I just ran a lot…and just tried to get faster, and just ran some more, as my training (some variations on Hal Higdon…). The second half marathon, a few months later, was actually mostly cross-training, and a long run, maybe a short run during the week, but it was a perfect storm of swimming, bike commuting, and boot camp (which I didn’t think was doing anything for me, and then…it was gone. lol. and the rest, as they say, is history). C and I might have done long runs once a week, but running, ironically, during training for my second half marathon (which is also my PR half marathon) was like 3rd on the list.

So I need to get back to cross training, because I know what it can do. And my body can move a little easier now, even though I haven’t lost much weight (which is….sad) since I started 4 weeks ago. Maybe adding in Cross training will not only help strengthen the other muscles, but will also help me shed some pounds–something I’m sure will only make me faster: b/c my body will have been running/training with so much weight and then won’t have to carry it over such distances, and because I’ll be moving my boy in new ways. So, do one 1 hour session of cross training is my goal for this week. LOL But can she do it?

Scotland 10k Recap: 

So also what happened last week was my first race of the year. I had signed up for two others…and just didn’t make it to those starting lines, but finally, my day had come to line up. I was on my own, and you could tell. I tried to fall into my rhythm I had established during marathon training, but I was RUSTY. I had 8 miles for the day to run, and so I thought I was going to have a running partner to pace me for this race (I’m really trying to get faster, yall, to get back to my former glory. LOL I will never shit on 11:XX miles again!), but that didn’t work out—though it caused me to meet at Central Park a lot earlier, and eat my breakfast a lot earlier, and well. Already I’m started out on the wrong foot.

So I only do about .6 miles before the race (when I was trying to do at least 1…), and I’m alone during the race, and so I cue up my music. It was also only my second time running outside LOL for the year, and I was running on old shoes..and I left my power gels at home…and NOW you’re primed to hear how I ran a 10k with no fuel and all heart against gusts of 30-50mph. LOL. To some degree THAT was like Marathon Day, and comforted me a little: If I could run 26.2 miles in a 30-50mph headwind, surely I could do a 10k.

It started with a backwards loop of the park, which, having run 14, 16, 18, 18 miles in the park during marathon training, running backwards was actually my favorite direction. My first three miles have been some of my fastest in long-run history (2014-2015), and I sped down to the bottom of Harlem Hill. Then, my tank runneth on E.

The rest of the race was luckily “downhill” after I made it up Harlem Hill, and once I passed 90th street, I felt so good again; this was the first time I had run in this direction in this park since the Marathon…this was mile 24-26 for me. I made it then, I could make it now. So through some walking and some hard running, I made it to the end, and C took some snaps of me in action (In truth, I was going to walk until he spotted me, so then I had to run, lol, but then walked shortly after)

20150404_092948This is definitely my winter-running outfit. Also my marathon outfit. LOL. Sue me.

Anyways, I finished with a respectable 10k time, but then….wobbled to finish out the 1.2 miles left of my run to make 8 miles. My feet were not happy, nor were my legs, to still be running on old shoes.

I fixed that by doing a nice slow recovery run on Sunday. Just get the miles in, no matter how long. It felt good, I felt good.

I’ll tell you about today’s run next week, LOL. Preview: #WHEW