Although there has been a lack of blogging about my NYC Marathon training, that doesn't mean I haven't been working my butt off (literally) with the team! This season has shown incredible progress and confidence boosting for everyone involved. My training runs with Team in Training have often been the highlights of my weeks - from hill workouts, to exploring new terrain on long runs, to exciting early morning races, to enjoying a sweaty, after practice drink and carb fest with my friends.
There is no denying that the beginning of the summer was brutal weatherwise. We stomached some intense heat, and I think that made us stronger now. Pair that with early hill workouts to build strength and high mileage to build confidence, and our season is as strong as I've ever seen team in training! It feels REALLY good to see improvement in my running and strength in general. I haven't seen PRs in races in over a year- and being able to obtain them effortlessly not only feels incredible, but natural.
I have run two races with New York Road Runners (and team in training) in the past month: The "Run for Central Park" 4-miler on July 17th (which I ran with an 8:16 min/mile pace- not bad for the beginning of the season), and the "Bronx Half Marathon" on August 15th. Lately, I have been questioning my love for endurance running. I really love running fast and hard, and you can't really do that during a marathon. Why do I run marathons then? For the mental aspect. The feeling of accomplishment in running a long distance or finishing an endurance event with confidence does so much for your mind and soul. As I've mentioned before in this blog: "Marathoning is a microcosm of your life- the strength and effort you use to push through this achievement is the same willpower used to fight through hard situations in life." The amount of struggle and speed doesn't reaallly matter so much- the point is that the person who begins a marathon is NOT the same person who ends one. Without fail.
That being said, it is a bit more fun when the run is easy. For the first time in a year and a half, I PR'd (PR=personal record) in a half marathon. I ran the Bronx in 1:55:15, which is an 8:45 min/mile pace and a 7 1/2 minute PR from the last Bronx half marathon in February of 2009. I think that is an impressive improvement, but it is even more impressive when you look at the time of my most recent half marathon: the Staten Island Half Marathon in October of 2009: 3:09:36, with a 14.28 min/mile pace. Wow.
Yes, it is nice to see improvement. However, I kind of just want to run fast all the time. We have been focusing our Tuesday night workouts on hills for the past month and a half. I cannot begin to express the joy I feel running REALLY HARD up a hill for a short amount of time. Running fast is fun and satisfying! It is impossible to run a half marathon or marathon at a sprint, or anywhere close to a sprint. I hope to get my marathon and half marathon times faster, but I don't expect to ever get that out of control "being chased by a wild animal" feeling when running an endurance event. Maybe for the last half mile (which is definitely fun!), but not throughout the race.
Which is why I would like to start focusing on adding some shorter races to my race diet. I signed up for the "5th Avenue Mile" on September 25th. That race is known for vomit inducing fast times, and I'm nervous and excited to see how much I can push my body! Sprinting is hard- and a mile is NOT a short distance to sprint.
I will also be running the Fitness Games 4-miler on September 11th- I am using it as a "test" - to see how much I can push my body at the end of a long run (I will be running do a 12-14 mile "long slow distance" previous to the 10AM race).
It is fun pushing my body. I am excited to see where this adventure takes me!
Showing posts with label NYRR. Show all posts
Showing posts with label NYRR. Show all posts
Wednesday, August 18, 2010
Tuesday, July 6, 2010
HOT HOT HOT
Ahh, we made it to July in NYC. It seems to be much hotter than last year, considering I made it through the entire summer without air conditioning last summer, and this summer I turned it on when it barely hit June.
The heat and humidity really affects a runner's happiness and stamina. It is so important to stay hydrated and cool. However, it is amazing what the human body can become accustomed to by pushing it to new limits!
On Sunday the 27th, Team in Training participated in one of the central park races- the "Achilles Hope and Possibility" 5-miler. It is a very inspiring and rewarding race because we run alongside disabled runners- it is truly amazing what they can do. 5 miles is a long run! Especially in extreme humidity!
This was Team in Training's first race of the season, so there were many first-time racers. Nervers were in the air, and so was heat and humidity. It was a pretty tough run, but my inner monologue was surprisingly calm. I remember looking back to past races, thinking that I wasn't going to make it, even in a silly 4 miler. This time, I just went with the flow. I didn't watch the clock, I didn't even wear a watch. I just ran. I feel like I could have pushed it more throughout the race, and especially at the end, but that's okay. Next time I'll be ready to bring it!
I ended up PRing (personal recording) in my 5 mile run with an 8:34 pace. This isn't completely accurate, because my PR in the 8000M (4.9 miles) is 8:17...but TECHNICALLY I PRed in the 5-miler. Yay!
Lauren and I ran a sweaty 8/10 miler on July 4th along the Hudson River on the West Side Highway Path. I'm so glad I brought a hat this time because my eyeballs definitely would have melted. Running on the westside highway the morning of July 4th has become kind of a tradition for us (2 years in a row)...hopefully we'll keep it up for 2011!
We have another TNT workout in the park tonight. It is supposed to be a high of 100 today. Ouch. Here is our workout from Coach Christine:
Pyramid speed workout: You'll be doing the upper 5 mile loop (72nd transverse to the north end of the park). Warm up from Cherry Hill heading east across the transverse, make a left to head north, continuing to warm up to E. 82nd (behind the Met). After your warm up, pick up the pace to your 5K race pace for 1 lamppost, then recover for 1 lamppost. Keep adding one lamppost to your 5K pace interval and your recovery interval (2 lampposts 5K, 2 lampposts recover, 3 lampposts 5K, 3 lampposts recover, etc.) until you reach 5 lampposts. After 5 lampposts, go back to 4 lampposts 5K, 4 lampposts recovery, and work your way back down the pyramid. Once you get back to one, start the pattern over again. Your 5K pace interval should feel like a hard effort – about 85% effort. Your breathing should get accelerated, but not totally out of control. Continue this pattern of running hard/recovering until you get to W. 81st St. (Delacorte Theater). From there, cool down back to Cherry Hill (don't miss the turn onto the 72nd St. transverse).
Stay Cool Everyone!
The heat and humidity really affects a runner's happiness and stamina. It is so important to stay hydrated and cool. However, it is amazing what the human body can become accustomed to by pushing it to new limits!
On Sunday the 27th, Team in Training participated in one of the central park races- the "Achilles Hope and Possibility" 5-miler. It is a very inspiring and rewarding race because we run alongside disabled runners- it is truly amazing what they can do. 5 miles is a long run! Especially in extreme humidity!
This was Team in Training's first race of the season, so there were many first-time racers. Nervers were in the air, and so was heat and humidity. It was a pretty tough run, but my inner monologue was surprisingly calm. I remember looking back to past races, thinking that I wasn't going to make it, even in a silly 4 miler. This time, I just went with the flow. I didn't watch the clock, I didn't even wear a watch. I just ran. I feel like I could have pushed it more throughout the race, and especially at the end, but that's okay. Next time I'll be ready to bring it!
I ended up PRing (personal recording) in my 5 mile run with an 8:34 pace. This isn't completely accurate, because my PR in the 8000M (4.9 miles) is 8:17...but TECHNICALLY I PRed in the 5-miler. Yay!
Lauren and I ran a sweaty 8/10 miler on July 4th along the Hudson River on the West Side Highway Path. I'm so glad I brought a hat this time because my eyeballs definitely would have melted. Running on the westside highway the morning of July 4th has become kind of a tradition for us (2 years in a row)...hopefully we'll keep it up for 2011!
We have another TNT workout in the park tonight. It is supposed to be a high of 100 today. Ouch. Here is our workout from Coach Christine:
Pyramid speed workout: You'll be doing the upper 5 mile loop (72nd transverse to the north end of the park). Warm up from Cherry Hill heading east across the transverse, make a left to head north, continuing to warm up to E. 82nd (behind the Met). After your warm up, pick up the pace to your 5K race pace for 1 lamppost, then recover for 1 lamppost. Keep adding one lamppost to your 5K pace interval and your recovery interval (2 lampposts 5K, 2 lampposts recover, 3 lampposts 5K, 3 lampposts recover, etc.) until you reach 5 lampposts. After 5 lampposts, go back to 4 lampposts 5K, 4 lampposts recovery, and work your way back down the pyramid. Once you get back to one, start the pattern over again. Your 5K pace interval should feel like a hard effort – about 85% effort. Your breathing should get accelerated, but not totally out of control. Continue this pattern of running hard/recovering until you get to W. 81st St. (Delacorte Theater). From there, cool down back to Cherry Hill (don't miss the turn onto the 72nd St. transverse).
Stay Cool Everyone!
Friday, March 12, 2010
Back on my feet
I must admit, the last month and a half of my workouts have not been terribly exciting. I am back on the treadmill, and due to the most recent weather shift in NYC, I'm also back in the park! (I give much credit to my running buddy Lauren for getting me out there!)
I have been experimenting with a few interval workouts on the treadmill. I was looking for something with high intensity that would get my heartrate up but not scare me away from running again. The first model I used was the "5, 4, 3, 2, 1" workout. This is a 30 minute interval run where you begin at a moderate speed for 5 minutes and increase the speed by .5mph for 4 minutes, increase by .5 for 3 minutes, etc. For example:
6MPH 5 min
6.5MPH 4 min
7MPH 3 min
7.5 MPH 2 min
8 MPH 1 min
REPEAT
This was a great way to ease my body back into high speeds again. And it DID make me go faster. On days that I wouldn't have much time on the treadmill, I would turn it into a 4, 3, 2, 1 workout. Eventually, I would forgo the 5 altogether and do 3 sets of 4, 3, 2, 1. I was also able to increase the inital speeds and inclines once I became more comfortable.
Unfortunately, I had done just that. Become TOO comfortable with these workouts. Coach Ramon used to tell us that "pain is weakness leaving the body." You need to feel that pain in your training in order to see results. So I went searching for another workout.
I found a workout on the Crossfit website last week that I decided to experiment with.
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
I was a little skeptical about having such long periods of rest (90 seconds). Isn't resting for the weak? I don't need a break that often! And it's true, I didn't need breaks that long. BUT the 90 seconds of of rest (My rest was a 3.0 MPH pace) every .25 miles allowed my heart rate to slow down enough so my next interval really packed a punch. Extreme changes in heartrate and intensity will warrent the most extreme results, which is why someone doing fast intervals will usually be in better shape than a strictly endurance athlete.
Also, the rest periods allowed me to get to some pretty fast speeds: 10 MPH and faster!
I think these new interval workouts really impacted the success of my race on Sunday. THis Sunday morning, March 7th, I ran the Coogans 5K. This is one of my favorite races, A) because it is only a 5K (a short distance to race) and B) because the race takes place mere steps outside my apartment. Despite all that, I would have been very ready to forgo the race had it not been for my friend, Lauren, who's race number I'd promised to pick up. I had spent the previous night dancing, drinking, AND carb-loading with a slice of pizza at 4AM. By race time, I was running on 2 1/2 hours of sleep with vodka running through my veins.
All these factors led to one of the most successful and enjoyable races of my running career. I don't know if it was because there was zero pressure for me to succeed, or if I had discovered the magic race combination of Vodka + pizza - sleep; but regardless, I am not going to overthink it. For the first time in about a year, I had a truly great run that will hopefully boost my confidence for future runs.
Also, I REALLY enjoyed racing to my "In the Heights" soundtrack. Very appropriate for the neighborhood :)
In other news...
Believe it or not, it is almost time for fall marathon season! I went to a team in training meeting on MOnday night, and now am full force into Team in Training marathon mode. I am very excited to start training again (for the NYC marathon!) in May.
I hope you all enjoy the rest of the beautiful weather!
I have been experimenting with a few interval workouts on the treadmill. I was looking for something with high intensity that would get my heartrate up but not scare me away from running again. The first model I used was the "5, 4, 3, 2, 1" workout. This is a 30 minute interval run where you begin at a moderate speed for 5 minutes and increase the speed by .5mph for 4 minutes, increase by .5 for 3 minutes, etc. For example:
6MPH 5 min
6.5MPH 4 min
7MPH 3 min
7.5 MPH 2 min
8 MPH 1 min
REPEAT
This was a great way to ease my body back into high speeds again. And it DID make me go faster. On days that I wouldn't have much time on the treadmill, I would turn it into a 4, 3, 2, 1 workout. Eventually, I would forgo the 5 altogether and do 3 sets of 4, 3, 2, 1. I was also able to increase the inital speeds and inclines once I became more comfortable.
Unfortunately, I had done just that. Become TOO comfortable with these workouts. Coach Ramon used to tell us that "pain is weakness leaving the body." You need to feel that pain in your training in order to see results. So I went searching for another workout.
I found a workout on the Crossfit website last week that I decided to experiment with.
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
I was a little skeptical about having such long periods of rest (90 seconds). Isn't resting for the weak? I don't need a break that often! And it's true, I didn't need breaks that long. BUT the 90 seconds of of rest (My rest was a 3.0 MPH pace) every .25 miles allowed my heart rate to slow down enough so my next interval really packed a punch. Extreme changes in heartrate and intensity will warrent the most extreme results, which is why someone doing fast intervals will usually be in better shape than a strictly endurance athlete.
Also, the rest periods allowed me to get to some pretty fast speeds: 10 MPH and faster!
I think these new interval workouts really impacted the success of my race on Sunday. THis Sunday morning, March 7th, I ran the Coogans 5K. This is one of my favorite races, A) because it is only a 5K (a short distance to race) and B) because the race takes place mere steps outside my apartment. Despite all that, I would have been very ready to forgo the race had it not been for my friend, Lauren, who's race number I'd promised to pick up. I had spent the previous night dancing, drinking, AND carb-loading with a slice of pizza at 4AM. By race time, I was running on 2 1/2 hours of sleep with vodka running through my veins.
All these factors led to one of the most successful and enjoyable races of my running career. I don't know if it was because there was zero pressure for me to succeed, or if I had discovered the magic race combination of Vodka + pizza - sleep; but regardless, I am not going to overthink it. For the first time in about a year, I had a truly great run that will hopefully boost my confidence for future runs.
Also, I REALLY enjoyed racing to my "In the Heights" soundtrack. Very appropriate for the neighborhood :)
In other news...
Believe it or not, it is almost time for fall marathon season! I went to a team in training meeting on MOnday night, and now am full force into Team in Training marathon mode. I am very excited to start training again (for the NYC marathon!) in May.
I hope you all enjoy the rest of the beautiful weather!
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