In spite of several curve balls, my final long run went really well yesterday and I'm now officially in taper mode!
Well over a month ago I began planning to do my last 20+ miler of the training cycle in Boston along the marathon course. I recruited a couple of teammates who are also running to join me for the trip, booked an Airbnb spot near the course in Newton, and worked on the logistics. The plan was to drive up early Saturday and do an easy run in Boston on Saturday afternoon. Then on Sunday we would take a cab to Ashland, run the last 22 miles of the course, and take the T back to our AirBnb so we could shower and drive home.
The first thing that went wrong with this plan was the forecast. Early in the week it became clear that it would be cold and snowy in Boston on Saturday. No big deal, we would do our respective runs in New York first thing in the morning and then drive up. Obstacle #1, easily overcome.
Then my wife and I decided somewhat last minute that instead of me driving to Boston with my teammates, I would drive up with her to see her brother and sister-in-law and their new baby, our adorable nephew Matthew, in Kingston, Mass. I could then take the commuter rail from there to Boston later in the day and meet my teammates who would drive up separately. Along the way, of course, we hit some snafus with our doggie daycare spot and had to adjust our departure time by a couple of hours. Again, not the end of the world: obstacle #2 dealt with.
The drive to Kingston was fine, just a little snowy, and we spend a couple of hours hanging out with our new nephew (who may in fact be the world's best-behaved baby). Of course, just as I was getting ready to leave for the train, I got a message from our AirBnb host that she had the flu. She was still more than happy to host us and tried to reassure us that our chances of catching her flu were minimal, but with Boston just over three weeks away, none of us wanted to take any chances. I did some quick research followed by some frantic phone calls and booked us a room at the Lenox Hotel. Obstacle #3 overcome.
The final obstacle was a pretty minor one. Since we were now going to be staying in Boston near Back Bay Station we decided that taking the commuter rail to Framingham made the most sense. Well, Framingham is only 20 miles from the finish and we wanted to get in 22 miles. What did we do? When we got there were jogged a mile west before turning around and tackling the rest of the course.
After all of those minor bumps in the road the actual run went great. All of us finished with extra energy, though of course we replenished our stores with a great brunch in Boston before heading back to New York. With that run out of the way I feel confident heading into my taper. I know a lot can happen over the next three weeks and race day itself can be unpredictable, but I'll worry about things as they happen. For now all I can say is, bring on the taper!
Showing posts with label long run. Show all posts
Showing posts with label long run. Show all posts
Monday, March 30, 2015
Monday, March 23, 2015
One Weekend -- Two Great Runs
Those of you on the East Coast know we had one more taste of winter on Friday when NYC and the rest of the Northeast were hit with several inches of snow. This necessitated a quick re-think of the route I'd planned for Saturday's long run since I knew part of the route would covered in slush. The easy thing to have done would have been to have headed to Central Park or the West Side Highway, either of which would have been cleared, but after weeks of being confined to the same stretches of pavement because because of the weather, I wanted something different.
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| Saturday's route |
Thankfully, it didn't end up being that bad out and we got in a great 18 mile run. We started at the Manhattan Side of the Queensboro Bridge, ran across it and then north to Astoria Park, before heading south through Woodside, Maspeth, and Blissville. Then it was over the Greenpoint Avenue Bridge into Brooklyn, where we ran through Greenpoint and Williamsburg before taking the Williamsburg Bridge back to Manhattan.
By the end of the run my legs felt pretty shot, but it was great to get out and see some different areas of the city. I also managed to get my weekly Trader Joe's shopping trip out of the way early which was great since it saved me from having to battle the epic Saturday afternoon lines. I spent the rest of the day doing chores around the house and running errands in the neighborhood so I was happy that I'd covered some different territory during the long run.
On Sunday I joined my wife on her long run. She's training for Ironman Lake Placid in July so her long runs aren't in the double digits yet which meant I could still tag along with her the day after my 18 miler. We ran west along 59th Street and took the West Side Highway down to Chambers Street, right at the top of Battery Park City, before heading inland.
I loved the second part of our run, taking various city streets up through TriBeCa and the Village, scoping out new or unfamiliar restaurants and bars to try now that it's actually warm enough to go outside. We ended the run at a gym on 14th Street so we could shower and change rather than head all the way home since we had errands to run around Union Square. These are the best kinds of runs, the ones where you get to kill two birds with one stone. Hopefully spring will stick around so we can do more of these runs in the coming weeks!
Monday, September 23, 2013
A 5th Avenue Mile Race Report
This weekend I had my final long run before my Chicago taper; I also had a race...on the same day. or the past four years, I've run NYRR's 5th Avenue Mile. It's always a ton of fun, getting to sprint down 5th Ave and then watching your teammates and pro runners to the same. Unfortunately, the race always falls during fall marathon training which means there's always a long run to do on the same weekend. Some years--like this year--it's doubly unfortunate because the mile falls on a Sunday.
Last year, with the race on Saturday, I was able to do my long run the following day. This year, I opted against going into the race with tired legs so I took Saturday off.* Of course, last week was my peak week of training, so one measly day of rest didn't mean all that much. I even had two weekdays last week with over 15 miles--not exactly a recipe for a solid mile time.
I knew going into the race that I wasn't in the best shape for short speed. While last year I practiced the mile several times leading up the race, this year I hadn't done any speedwork at faster than half marathon pace in over a month.
Also going against me was the fact that I raced the previous two weekends. Knowing all of this, I set a modest goal for myself of running a sub-5:30 mile. (Four years ago, I ran this race massively hungover and still managed to eek out a 5:25 so I figured sub-5:30 was realistic).
I didn't get to do my usual warm-up because I didn't get back into the city until an hour before the race and had to cab to the start. I did manage a couple strides and a couple form drills, but that's a far cry from the 2 to 3 easy miles I usually like to do first.
Feeling less than warm-up, I made my way to the packed starting area for the Men 15-29 heat. I managed to get relatively close to the front but didn't seen any teammates.
When the gun went off, I took off, trying to avoid slower runners in front of me while not tripping up faster runners trying to pass me. The race is market every quarter mile and the first 400m are downhill. I looked at my watch--1:17--I could have been pleased, but instead I was concerned. I was sure I needed to slow down in order to finish standing upright.
The second 400 contains the only real uphill on the course. The combination of the incline and my worry about my pace meant I reached the 1/2 mile at 2:45. This was a little too close for comfort if I wanted to break 5:30.
I got my legs to move a little fast, but not much. With no real recent speedwork, I simply couldn't find a higher gear to shift into. My team was cheering at the 3/4 mark, which helped mentally but didn't give my legs a boost. I ran the third 400 and the final 400 1:22 a piece, meaning my finishing time was 5:29. It was my slowest time on 5th Avenue, but given my lack of specific training I feel pretty good about it.
The hard part came after the mile when it was time to run 19 more miles. Thankfully, several of my teammates also had long runs to do so I had company the entire way. I actually finished feeling pretty strong, but I am definitely ready for my taper!
_____________
*Full disclosure: I spent Saturday helping my girlfriend's parents move, so while I didn't run, it's hard to count that as a total rest day.
Last year, with the race on Saturday, I was able to do my long run the following day. This year, I opted against going into the race with tired legs so I took Saturday off.* Of course, last week was my peak week of training, so one measly day of rest didn't mean all that much. I even had two weekdays last week with over 15 miles--not exactly a recipe for a solid mile time.
I knew going into the race that I wasn't in the best shape for short speed. While last year I practiced the mile several times leading up the race, this year I hadn't done any speedwork at faster than half marathon pace in over a month.Also going against me was the fact that I raced the previous two weekends. Knowing all of this, I set a modest goal for myself of running a sub-5:30 mile. (Four years ago, I ran this race massively hungover and still managed to eek out a 5:25 so I figured sub-5:30 was realistic).
I didn't get to do my usual warm-up because I didn't get back into the city until an hour before the race and had to cab to the start. I did manage a couple strides and a couple form drills, but that's a far cry from the 2 to 3 easy miles I usually like to do first.
Feeling less than warm-up, I made my way to the packed starting area for the Men 15-29 heat. I managed to get relatively close to the front but didn't seen any teammates.
When the gun went off, I took off, trying to avoid slower runners in front of me while not tripping up faster runners trying to pass me. The race is market every quarter mile and the first 400m are downhill. I looked at my watch--1:17--I could have been pleased, but instead I was concerned. I was sure I needed to slow down in order to finish standing upright.
The second 400 contains the only real uphill on the course. The combination of the incline and my worry about my pace meant I reached the 1/2 mile at 2:45. This was a little too close for comfort if I wanted to break 5:30.
I got my legs to move a little fast, but not much. With no real recent speedwork, I simply couldn't find a higher gear to shift into. My team was cheering at the 3/4 mark, which helped mentally but didn't give my legs a boost. I ran the third 400 and the final 400 1:22 a piece, meaning my finishing time was 5:29. It was my slowest time on 5th Avenue, but given my lack of specific training I feel pretty good about it.
The hard part came after the mile when it was time to run 19 more miles. Thankfully, several of my teammates also had long runs to do so I had company the entire way. I actually finished feeling pretty strong, but I am definitely ready for my taper!
_____________
*Full disclosure: I spent Saturday helping my girlfriend's parents move, so while I didn't run, it's hard to count that as a total rest day.
Tuesday, March 26, 2013
A Little Toilet Humor
With the Boston Marathon just over three weeks away, I made my annual sojurn to the Bay State for a final long run on the course this past weekend. As they have for the past five years, the folks at Saucony were kind enough to sponsor a porta potty along Comm Ave in Newton (right near Heartbrake Hill).
I definitely remember taking advantage of their facility last year but I don't remember much else about it (probably a good sign, since one doesn't usually want to remember an indvidual potty break). This year, however, Saucony seems to have stepped up their game. Not only did they have a great slogan on the outsite of their plastic john, but they had a whole list of "dropped" slogans inside.
I wish I could remember them all, but here are a few I do that made me laugh my @$$ off:
Hope it's not another zero drop!
Bet you wish you weren't a barefoot runner now!
They don't call it 'Fartbreak Hill.'
If you're out on the course the next two weekends, do yourself a favor: even if you don't have to go, make a pit stop at the Saucony porta potty. That toilet humor should give you enough chuckles to help get you through the final 7 miles.
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| Phote from twitter user darrenrovell |
I wish I could remember them all, but here are a few I do that made me laugh my @$$ off:
Hope it's not another zero drop!
Bet you wish you weren't a barefoot runner now!
They don't call it 'Fartbreak Hill.'
If you're out on the course the next two weekends, do yourself a favor: even if you don't have to go, make a pit stop at the Saucony porta potty. That toilet humor should give you enough chuckles to help get you through the final 7 miles.
Monday, October 29, 2012
An Unscheduled Rest Day
Well, Frankenstorm is fully upon us here in Harlem and after taking today off, it doesn't look like I'll be running tomorrow. Normally I would be freaking out about two days without running but for once the taper crazies are working in my favor.
On Saturday I did my final pre-NYC double-digit run, 12.4 miles including the final 10 miles of the marathon course. I had planned to take Sunday as a rest day but since it seemed unlikely I'd be running the next two days I snuck in an easy 5 last night. Again, I worked it the final miles of the course, getting in one of the last runs in Central Park before the Parks Deparment shut it down.
Right now NYRR expects everything to go on as planned and so do I. Last year they had to deal with the aftermath of a freak Halloween snow storm that damaged nearly 400 acres in the Park, leading to the loss of approximately 1000 trees. The Central Park Conservancy worked around the clock and by the time runners began to arrive for the festivities later in the week the Park was ready to greet the world.
As for me? I'm keeping myself busy with cleaning, reading, and cooking. Oh who am I kidding? I'm glued to the TV watching images of the carnage around the tri-state area. Stay safe everyone!
On Saturday I did my final pre-NYC double-digit run, 12.4 miles including the final 10 miles of the marathon course. I had planned to take Sunday as a rest day but since it seemed unlikely I'd be running the next two days I snuck in an easy 5 last night. Again, I worked it the final miles of the course, getting in one of the last runs in Central Park before the Parks Deparment shut it down.
Right now NYRR expects everything to go on as planned and so do I. Last year they had to deal with the aftermath of a freak Halloween snow storm that damaged nearly 400 acres in the Park, leading to the loss of approximately 1000 trees. The Central Park Conservancy worked around the clock and by the time runners began to arrive for the festivities later in the week the Park was ready to greet the world.
As for me? I'm keeping myself busy with cleaning, reading, and cooking. Oh who am I kidding? I'm glued to the TV watching images of the carnage around the tri-state area. Stay safe everyone!
Monday, October 22, 2012
The Blue Line Run, Improvised
This weekend was all about running for me. Saturday I did the Sleepy Hollow 10k (expect a race report with some great photos in the next day or so) and Sunday was Front Runners' Blue Line Run. Front Runners has been putting on the Blue Line Run for some time now, but this was the first year that it was a full partnership with my team, the Dashing Whippets, and North Brooklyn Runners.
What is the Blue Line Run, you ask? Basically, it's a supported long run on the final 20 miles of the marathon course. Folks from each of the three teams volunteered to staff aid stations along the way, operate cars as mobile bag checks, and serve as bike marshals. I was incredibly impressed with the organization and planning that went into this--with over 200 participants it was a lot of work!
Anyway, the run was great, but in Williamsburg someone told us the pedestrian path on the Queensboro was closed* so we doubled back over the Williamsburg Bridge and took 1st Avenue all the way up to rejoin the course at 59th Street. It was a valuable reminder that no matter how well your advance planning, you really do need to be ready for anything come race day.
Because of the extra miles we ran doubling back into Manhattan we also skipped the Bronx part of the course--in other words, our 4 borough tour was cut in half. Still, I got in 17 miles, had a lot of run running with teammates and some new runner friends, and got to enjoy a beautiful Sunday. I have no complaints and I'm really getting excited for November 4.
13 DAYS TO GO!
_____________________
* Throughout the rest of the day I heard conflicting stories so for all I know the bridge was open, but with the 7 train not running into Manhattan, there's no way I was going to test this.
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| The Front Runners coach telling us to "Be cute!" |
Anyway, the run was great, but in Williamsburg someone told us the pedestrian path on the Queensboro was closed* so we doubled back over the Williamsburg Bridge and took 1st Avenue all the way up to rejoin the course at 59th Street. It was a valuable reminder that no matter how well your advance planning, you really do need to be ready for anything come race day.
Because of the extra miles we ran doubling back into Manhattan we also skipped the Bronx part of the course--in other words, our 4 borough tour was cut in half. Still, I got in 17 miles, had a lot of run running with teammates and some new runner friends, and got to enjoy a beautiful Sunday. I have no complaints and I'm really getting excited for November 4.
13 DAYS TO GO!
_____________________
* Throughout the rest of the day I heard conflicting stories so for all I know the bridge was open, but with the 7 train not running into Manhattan, there's no way I was going to test this.
Tuesday, October 16, 2012
A Weekend Field-Trip to Philadelphia
This weekend was a bit of a mess. On Friday after work I left for Philly to visit one of my grad school friends who recently moved there. Unfortunately for me, this weekend was also my final long run of the training cycle for New York which meant I had a 20+ miler to do. Because I'm a super big believer in training on the course as much as possible I decided I would head back to NYC on Saturday night and do my final long run Sunday morning. This made for a very compressed visit!
After we got in on Friday (I road the train down with another grad school friend), my two friends and I went to Royal Tavern, a local bar/restaurant with lots of vegan food. I had really tasty vegan sloppy joe and way too many fries. Then it was off to Bob and Barbara's, a Philly institution, for some live jazz. Finally, to end the night on a sweet note, we visited the Franklin Fountain, an old-school-style ice cream parlor, for a pumpkin ice cream sundae. Basically, it was an evening of efficient fueling for my impending long run.
The next morning I set off for what I intended to be a short 5 or 6 miles. Of course, not really knowing Philly, I let myself wander. I ran north on Broad Street up to Temple University (I love running through schools), before heading west to Fairmount Park. After almost getting lost on the Boxers' Trail I made my way to the Schuylkill River Trail. Shortly before I turned off the trail to return to my friend's house, I ran into my runner friend Rebecca--the girl I helped pace in her 100 miler. Talk about a small world! It was a great run but I ended up with 11.7 miles...a little more than my planned 5!
After showering and grabbing a delicious cup of joe at Bodhi Coffee it was time for some serious brunch. The place my friend picked, Rex 1516, was excellent! I got a tofu scramble with veggie sausage and a pint of Philly Brewing Co's Newbold IPA. It was plenty of food after my run! Our next stop was UPenn's Franklin Field where we (sadly but not surprisingly) watched Columbia fall to the Quakers. Unfortunately, after a wonderful afternoon/evening at Monk's Cafe, Nodding Head Brewery, and the Dandelion, it was time to catch my train back to New York.
I had a great time and definitely hope to be back in Philly soon! As for my long run on Sunday morning, it went really well but I'll talk about that in tomorrow's post.
After we got in on Friday (I road the train down with another grad school friend), my two friends and I went to Royal Tavern, a local bar/restaurant with lots of vegan food. I had really tasty vegan sloppy joe and way too many fries. Then it was off to Bob and Barbara's, a Philly institution, for some live jazz. Finally, to end the night on a sweet note, we visited the Franklin Fountain, an old-school-style ice cream parlor, for a pumpkin ice cream sundae. Basically, it was an evening of efficient fueling for my impending long run.
The next morning I set off for what I intended to be a short 5 or 6 miles. Of course, not really knowing Philly, I let myself wander. I ran north on Broad Street up to Temple University (I love running through schools), before heading west to Fairmount Park. After almost getting lost on the Boxers' Trail I made my way to the Schuylkill River Trail. Shortly before I turned off the trail to return to my friend's house, I ran into my runner friend Rebecca--the girl I helped pace in her 100 miler. Talk about a small world! It was a great run but I ended up with 11.7 miles...a little more than my planned 5!
After showering and grabbing a delicious cup of joe at Bodhi Coffee it was time for some serious brunch. The place my friend picked, Rex 1516, was excellent! I got a tofu scramble with veggie sausage and a pint of Philly Brewing Co's Newbold IPA. It was plenty of food after my run! Our next stop was UPenn's Franklin Field where we (sadly but not surprisingly) watched Columbia fall to the Quakers. Unfortunately, after a wonderful afternoon/evening at Monk's Cafe, Nodding Head Brewery, and the Dandelion, it was time to catch my train back to New York.
I had a great time and definitely hope to be back in Philly soon! As for my long run on Sunday morning, it went really well but I'll talk about that in tomorrow's post.
Thursday, August 9, 2012
Come Run With Me in Harlem!
This course preview will be the start of the Dashing Whippets usual weekend long run so if you're looking to do your long run for the week, I've got you covered there too. After running through Harlem, we'll be traveling south through Central Park to advantage of Summer Streets on Park Ave.
Even if you only want to run a few miles, come enjoy beautiful Harlem and meet some new runner friends. There will be folks of every speed so no need to worry about getting left behind.
Here are the key details:
What: Percy Sutton 5k Course Preview and Run through South Harlem
When: Saturday, August 18, at 8:30 am
Where: W 135th St and St Nicholas Ave
Monday, July 16, 2012
Bad Idea: a Hot, Hot, Hot Long Run
This weekend was hot! Okay, that's not much of a revelation to anyone (yours truly included) but it didn't make it any easier to cope with the high temps. After a dismal 4-mile race on Saturday (nearly 2 minutes off my PR) I tried to log some extra miles with teammates in the hopes that I could get my long run out of the way. Unfortunately, that plan proved to be a bit too ambitious and I called it quits after 5 extra miles. That meant Sunday was long run day.
I need one day a week to sleep in and thanks to my race Saturday wasn't that day. That meant that instead of getting a jump on my Sunday run I let myself lay in bed until 9am. By the time I was ready to head out the door it was almost 10am. In the winter starting a run a little later can be a good thing, but in the summer it's asking for trouble. Almost immediately I could feel the heat sapping me of energy.
I had a great course planned, along the East River, then over to Randall's Island to take the Triboro Bridge to Queens. In Queens I ran along the water heading south to the Pulaski Bridge. This first half of my run was very much familiar territory--I've done that route at least a dozen times before--but it was a struggle. I kept drinking water but I also felt parched.
As I made my way into Brooklyn my spirits picked up a little. There I'd plotted a new course that took me by the Newton Creek waste water treatment plant (cooler looking than it sounds) and McGolrick Park--a beautiful spot with several monuments and the landmarked classical Shelter Pavilion.* That was definitely the highlight of the run. After that, it felt more like a death march to the finish.
For the final miles I followed part of the New York City marathon course in reverse (which reminds me--I will have a bit of news for you readers later this week) before making a slight detour to finish at one of my favorite places: Bergen Bagels. The everything bagel I got made the subway ride home tolerable but I was wiped out. The moral of the story? Start your long runs early! An afternoon nap and an earlier start would have been a lot better than running in that heat!
____________________
* The park also had a surprisingly large farmers market that runs through November. I'm definitely going to try and come check it out sometime when I'm not running and can actually carry some gooseberries home.
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| The Shelter Pavilion |
I had a great course planned, along the East River, then over to Randall's Island to take the Triboro Bridge to Queens. In Queens I ran along the water heading south to the Pulaski Bridge. This first half of my run was very much familiar territory--I've done that route at least a dozen times before--but it was a struggle. I kept drinking water but I also felt parched.
As I made my way into Brooklyn my spirits picked up a little. There I'd plotted a new course that took me by the Newton Creek waste water treatment plant (cooler looking than it sounds) and McGolrick Park--a beautiful spot with several monuments and the landmarked classical Shelter Pavilion.* That was definitely the highlight of the run. After that, it felt more like a death march to the finish.
For the final miles I followed part of the New York City marathon course in reverse (which reminds me--I will have a bit of news for you readers later this week) before making a slight detour to finish at one of my favorite places: Bergen Bagels. The everything bagel I got made the subway ride home tolerable but I was wiped out. The moral of the story? Start your long runs early! An afternoon nap and an earlier start would have been a lot better than running in that heat!
____________________
* The park also had a surprisingly large farmers market that runs through November. I'm definitely going to try and come check it out sometime when I'm not running and can actually carry some gooseberries home.
Saturday, June 30, 2012
An Unplanned Long Run
With marathon training about to start again Saturdays mean long runs. I had every expectation that I would do this morning's run in Stowe, Vermont. I was supposed to fly to Burlington last night for a visit to my Aunt and Uncle who recently relocated to the Green Mountain State. Unfortunately fate the airline had a different idea.
Long story short: I woke up this morning in Arlington, Virginia (for those readers unfamiliar with NoVa, Arlington is right next to DC). Thankfully, I used to live in DC so I know the area well. What did I do? I called my DC-area running buddy Brian.
We met this morning for and early long run to try and beat the heat (ha!). We ran along the Mt. Vernon trail from Crystal City to the Woodrow Wilson Bridge in Alexandria, over the bridge into Maryland (you know I love bridges) and back.
Because of the heat we took it slow but it was a great run! It definitely helped make the best of a bad situation. Now if I can only make to Vermont tonight...
P.S. Sorry about any typos--I'm posting from the airport on my phone.
Long story short: I woke up this morning in Arlington, Virginia (for those readers unfamiliar with NoVa, Arlington is right next to DC). Thankfully, I used to live in DC so I know the area well. What did I do? I called my DC-area running buddy Brian.
We met this morning for and early long run to try and beat the heat (ha!). We ran along the Mt. Vernon trail from Crystal City to the Woodrow Wilson Bridge in Alexandria, over the bridge into Maryland (you know I love bridges) and back.Because of the heat we took it slow but it was a great run! It definitely helped make the best of a bad situation. Now if I can only make to Vermont tonight...
P.S. Sorry about any typos--I'm posting from the airport on my phone.
Sunday, April 8, 2012
Easter Run
I'm out in Rockland County for Easter weekend which means I got to do my final double-digit run in less urban surroundings. Since today will be filled with friends, family, and food, I opted to get the run out of the way yesterday (though the weather was so perfect this morning I couldn't help but sneak in a quick 3 miles).
With 13 on tap yesterday, I mapped out a run on roads that looked runable (there aren't many sidewalks here) and hoped for the best. I was not disappointed! After a couple initial miles through the Village of Suffern, NY, I made my way across state lines into Ramapo County, NY.
Before long I began thinking, It smells like Central Park, why is that? I rounded a corner and the answer was clear--horse poop! Of course, I got to see the horses two. One horse, and three ponies (only two are in the picture) just enjoying some time in the field.
I continued along a winding road, hugging the shoulder and hoping no one would hit me. Although I missed one of the turns I had planned on taking, I didn't mind running a little further because the weather was perfect. When I finally made the turn I was in for a treat--a long climb up a winding road. I couldn't see the end because of the curves, but I figured this was a good final practice for the Newton Hills.
Eventually I found myself back in familiar territory as I entered the town of Ramsey, NJ. I had a final long climb and then the run evened out. With a couple miles to go, two wild turkeys ran across the road. I tried to snap their picture but they were faster than me. Oh well, I guess that's how they made it through Thanksgiving.
I finally crossed back into New York and picked up the pace for the final stretch. The whole run felt restorative. Not all of it was particularly rural, but the whole time I felt like there was nothing between me, the sky, and the various animals I saw along the way (thankfully there was a fence between me and the dog that went crazy around mile 4!).
I'm now ready for my final week of the taper, but first, time for some Easter brunch!
__________________
Yesterday's Run: 13.6 miles at 7:30 pace.
Today's Run: 3.7 miles at 7:35 pace.
Before long I began thinking, It smells like Central Park, why is that? I rounded a corner and the answer was clear--horse poop! Of course, I got to see the horses two. One horse, and three ponies (only two are in the picture) just enjoying some time in the field.
I continued along a winding road, hugging the shoulder and hoping no one would hit me. Although I missed one of the turns I had planned on taking, I didn't mind running a little further because the weather was perfect. When I finally made the turn I was in for a treat--a long climb up a winding road. I couldn't see the end because of the curves, but I figured this was a good final practice for the Newton Hills.
Eventually I found myself back in familiar territory as I entered the town of Ramsey, NJ. I had a final long climb and then the run evened out. With a couple miles to go, two wild turkeys ran across the road. I tried to snap their picture but they were faster than me. Oh well, I guess that's how they made it through Thanksgiving.
I finally crossed back into New York and picked up the pace for the final stretch. The whole run felt restorative. Not all of it was particularly rural, but the whole time I felt like there was nothing between me, the sky, and the various animals I saw along the way (thankfully there was a fence between me and the dog that went crazy around mile 4!).
I'm now ready for my final week of the taper, but first, time for some Easter brunch!
__________________
Yesterday's Run: 13.6 miles at 7:30 pace.
Today's Run: 3.7 miles at 7:35 pace.
Monday, March 26, 2012
What Recovery Run?
The day after a long run I usually like to do a recovery run. I know many people take a rest day after a long run, but for me, getting a recovery run done the day after feels better. With this in mind I decided to meet up with Dashing Whippets folks for my run yesterday. On Sundays the group meets at Grand Army Plaza. It's a bit of a trek, but it's always nice to run with other people and to get a change of scenery.
There were two groups yesterday--the group doing a recovery run of about 3 miles at a 9 minute pace, and the group doing a long run at around 7:30 pace. Three miles sounded too short and 9 minute pace sounded too slow so naturally I went with the long run group. Initially the run felt tough but doable. I asked one of the guys with a Garmin for our pace and he said 6:50! We slowed it down later but I felt pretty good for being able to keep up the day after my Boston 21.
The run yesterday followed part of the new Brooklyn Half course before heading down to the Brooklyn Heights waterfront. I stuck with the group until we crossed the Brooklyn Bridge. With 10 miles under my belt I called it a day and hopped on the subway back uptown (convenient because the ride to Harlem is much shorter from Chambers St than from Grand Army Plaza!).
It may not have been the best call for me to have pushed the pace yesterday but it did give me a nice confidence boost. If I could maintain a good clip on tired legs for 10 miles, hopefully marathon pace on race day shouldn't be so bad--at least not until Newton.
_______________
Yesterday's Run:
10.1 miles at 7:26 pace.
There were two groups yesterday--the group doing a recovery run of about 3 miles at a 9 minute pace, and the group doing a long run at around 7:30 pace. Three miles sounded too short and 9 minute pace sounded too slow so naturally I went with the long run group. Initially the run felt tough but doable. I asked one of the guys with a Garmin for our pace and he said 6:50! We slowed it down later but I felt pretty good for being able to keep up the day after my Boston 21.
The run yesterday followed part of the new Brooklyn Half course before heading down to the Brooklyn Heights waterfront. I stuck with the group until we crossed the Brooklyn Bridge. With 10 miles under my belt I called it a day and hopped on the subway back uptown (convenient because the ride to Harlem is much shorter from Chambers St than from Grand Army Plaza!).
It may not have been the best call for me to have pushed the pace yesterday but it did give me a nice confidence boost. If I could maintain a good clip on tired legs for 10 miles, hopefully marathon pace on race day shouldn't be so bad--at least not until Newton.
_______________
Yesterday's Run:
10.1 miles at 7:26 pace.
Friday, March 23, 2012
A Friday Field Trip: Boston
Since I booked far enough in advance, I was able to get a "cheap" ticket for the train which is so much more relaxing than the bus. I'll be arriving this evening and staying with the cousin of a runner friend (I just love the way I always meet new people through running!). Tomorrow, I will wake up early, take the commuter rail out of the city and run back into town. Then it'll be time to shower, repack, and head back to New York.
Wish me and my Achilles luck!
Wednesday, March 21, 2012
Training Essentials: Hydration!
Since I'm taking a break from serious running (see yesterday's post for an explanation), I figure now is as good a time as any to talk about another training essential: hydration! This is hardly a sexy topic, but it's important (as I found out over my Christmas holiday when I wound up in bed for two days from dehydration!).
During the summer, getting water on the run is easy because there are so many water fountains along my routes but during the winter, all those fountains get turned off. That means if I want water, I have to carry it.
Back in 2007 when I was training for my first marathon purchased a water bottle and holder from Ultimate Direction. It had a pocket that could hold a couple gels (we'll talk about those another day), keys, etc. The bottle also had a nice rubber top ("kicker valve") that you could pull out easily with your teeth. Out of all the water bottles I've had this was my favorite, not just for running, but for biking too, since you really only needed one hand to use it. Unfortunately, as I see it, it had two shortcomings:
(1) The kicker valve came unglued and I had to replace the top of the water bottle during a training cycle. Thankfully my local running store let me do this for free.
(2) I didn't like running with a pack around my waist--it made me nauseous. Now that is totally a personal thing since many folks I know swear by belts of various kinds. I just know it was more me.
For my subsequent training cycles I've gone with a different bottle, the Hydraform Thermal-Lite from Amphipod. This is a handheld bottle so there's nothing to wear around your waist. Although I'll admit it took a little getting used to, after almost two years with this things I barely notice I'm carrying it anymore. The bottle is shaped to fit your hand and it has a strap that also has a mini-storage pocket (it'll hold keys--not much else). I ended up with an "insulated" model but I'm not sure the insulation does all that much (for $4 less you can get it without the insulation).
I realize this whole entry almost sounds like an advertisement so let me say clearly that no one paid me to write any of this (wouldn't that be great if they did though? Running can get expensive!). There's also nothing essential about buying a special water bottle. I have plenty of long runs over the years where for some reason or another I end up running with a disposable water bottle and they work fine too. I just like know that I'm reusing a bottle instead of generating waste. It also helps that I had a gift certificate that I used both times I need a bottle. Anyway, this is way more than you probably wanted to know about this kind of drinking.
____________________
Today's Run (Yes, there was a run today and I didn't notice any Achilles pain though I'm not out of the woods yet):
5.3 miles at 7:55 pace.
During the summer, getting water on the run is easy because there are so many water fountains along my routes but during the winter, all those fountains get turned off. That means if I want water, I have to carry it.
Back in 2007 when I was training for my first marathon purchased a water bottle and holder from Ultimate Direction. It had a pocket that could hold a couple gels (we'll talk about those another day), keys, etc. The bottle also had a nice rubber top ("kicker valve") that you could pull out easily with your teeth. Out of all the water bottles I've had this was my favorite, not just for running, but for biking too, since you really only needed one hand to use it. Unfortunately, as I see it, it had two shortcomings:(1) The kicker valve came unglued and I had to replace the top of the water bottle during a training cycle. Thankfully my local running store let me do this for free.
(2) I didn't like running with a pack around my waist--it made me nauseous. Now that is totally a personal thing since many folks I know swear by belts of various kinds. I just know it was more me.
For my subsequent training cycles I've gone with a different bottle, the Hydraform Thermal-Lite from Amphipod. This is a handheld bottle so there's nothing to wear around your waist. Although I'll admit it took a little getting used to, after almost two years with this things I barely notice I'm carrying it anymore. The bottle is shaped to fit your hand and it has a strap that also has a mini-storage pocket (it'll hold keys--not much else). I ended up with an "insulated" model but I'm not sure the insulation does all that much (for $4 less you can get it without the insulation). I realize this whole entry almost sounds like an advertisement so let me say clearly that no one paid me to write any of this (wouldn't that be great if they did though? Running can get expensive!). There's also nothing essential about buying a special water bottle. I have plenty of long runs over the years where for some reason or another I end up running with a disposable water bottle and they work fine too. I just like know that I'm reusing a bottle instead of generating waste. It also helps that I had a gift certificate that I used both times I need a bottle. Anyway, this is way more than you probably wanted to know about this kind of drinking.
____________________
Today's Run (Yes, there was a run today and I didn't notice any Achilles pain though I'm not out of the woods yet):
5.3 miles at 7:55 pace.
Saturday, March 17, 2012
What Better Way to Celebrate St Patty's Day than with a Boston Simulation?
With less than a month to go until Boston, I'm running out of long runs. Though it's hard to believe, after this weekend, I have just one more 20 miler to go! This morning my running group put together a Boston simulation 20 miler for those of use who'll be heading to Hopkinton on Patriot's Day.
We met in Washington Heights, right by the GW Bridge, where you'll find Manhattan's biggest hills. Since most folks are running tomorrow's NYC Half, the run wasn't very well attended but that didn't matter to those of us who showed up. After a quick detour of the GW and back (why? just because) we started a quick descent to mimic Boston's initial downhill miles.
 |
| Our simulation profile |
The weather was almost perfect, sunny and in the mid-50s. We ran along Riverside Drive and into Riverside Park, making our way to the Hudson Greenway at 103rd street. Given how empty the path is during the winter, it was amazing to see so many people out running and biking! We kept the pace pretty light for the first part of the run, around 7:50, although occasionally we found ourselves going faster and had to dial it back.
Once we got to 59th Street it was time to turn east towards Central Park and the Newton-simulating hills. At this point we began picking up the pace, weeving through the crowds at Columbus Circle and entering the packed park. Our route took us clockwise, up around the west side of the park for two laps of the Harlem Hills. At this point we were down to two runners. Unfortunately I did something to my achilles on Wednesday and it still hasn't recovered. At mile 16 I decided it was better to slow down for my ankle's sake but I still managed to finish the run with 20.9 miles.
I'm going to take the next couple days off for the sake of my achilles but I'm feeling pretty confident for Boston. Next week I head to Boston for a "real simulation" so then we'll really see. I can't believe how fast this training cycle has flown by!
______________
Today's Run: 20.9 at 7:39 pace.
Wednesday, March 14, 2012
Running Rewards
There are a lot of ways running is rewarding: it's great for your health (running can boost your immune system, increase lung capacity, strengthen your heart, and lower your risk of stroke or blood clots); it's an excellent stress reliever; and studies show that running can improve your mood. Now, these are all great things, but sometimes, after a run you want a tangible reward.
Two times a week, on my long run day and my midweek medium long day, I reward myself post-run with food. It's nothing big--during the week it's a homemade muffin from the cafeteria at work (and even then, I go for the healthiest option, low-fat bran with flax seeds) and on weekends it's either an everything bagel and low-fat scallion cream cheese or some other kind of baked good depending on where my run has taken me. Do I need these rewards to run? No, but they definitely help make the miles a little easier.
At this point, to some extent, I can say that running is usually it's own reward, but for new runners that may not be the case. If allowing yourself some kind of treat motivates you to get out the door, then I say go for it. The trick is to make sure that whatever your reward is doesn't outweigh the benefits of the run. If your reward is food, keep it sensible. If you're more motivated by things like new clothes or a night of debauchery (I've been known to enjoy the occasional 4:30am bender myself), try tying them to a mileage goal or something similarly long term instead of individual workouts.
Alright, it's time for me to go eat my reward.
_______________________
(Since this is a running blog, I'm going to try posting my actual runs on here from now on)
Today's Run:15.2 miles at 7:40 pace.
 |
| My weekend reward. |
At this point, to some extent, I can say that running is usually it's own reward, but for new runners that may not be the case. If allowing yourself some kind of treat motivates you to get out the door, then I say go for it. The trick is to make sure that whatever your reward is doesn't outweigh the benefits of the run. If your reward is food, keep it sensible. If you're more motivated by things like new clothes or a night of debauchery (I've been known to enjoy the occasional 4:30am bender myself), try tying them to a mileage goal or something similarly long term instead of individual workouts.
Alright, it's time for me to go eat my reward.
_______________________
(Since this is a running blog, I'm going to try posting my actual runs on here from now on)
Today's Run:15.2 miles at 7:40 pace.
Tuesday, March 13, 2012
Training Essentials: Compression Socks
Note: As we get closer to Boston (only two weeks left of real training until the taper!!!), I'm going to highlight some of the items that have been "essential" to me during training. Now, for all you literalists out there, by essential I simply mean things I wouldn't want to train without.
Today I'm starting with one of my favorite items--compression socks.
Today I'm starting with one of my favorite items--compression socks.
The main theory behind running socks--yes, like with most running trends, it's theory, not fact--is that the compression of the lower leg increases the blood flow flushing out the fatigue causing by-products from a hard workout. Some folks swear by them on race day including elites like Chris Solinsky and Paula Radcliffe, while other folks use them exclusively as a post-run recovery tool.
What do scientists think? According to a 2007 study conducted at Stellenbosch University in South
Africa wearing compression socks during a race or workout doesn't actually improve performance. The same study, however, found that wearing compression socks after a tough workout leads to a faster lactate recovery rate.
So when do I wear compression socks? I wear them during some harder workouts (like today's 7x800 speed session) and often on long runs. I don't know for sure whether they help, but they certainly aren't hurting my performance. I also use them as a recovery tool. Post-race or just when my legs are feeling a little sore, I'll put them on around the house for an hour or so. [Note: From personal experience, don't wear them to bed--your toes will not be happy in the morning.]
As for which ones I recommend, there are a dozen or so brands out there. I have tried and like 2XU, CW-X, and CEP. I like the sleeves better during a run (they only cover your calf so you can wear normal socks) but the full socks better post-run. Are these the holy grail of running? No. Could I train without them? Obviously, since I didn't get my first pair until marathon #4. That said, I'm hooked on them now and definitely think they're worth checking out.
Monday, March 12, 2012
A Brooklyn-Based Long Run
I guess I ended up taking the weekend off of posting but don't worry, I didn't take off from running. On Saturday I picked up a new pair of shoes (I'll be posting about them soon with some kind of review) so I had to give them a test drive. What was supposed to be an easy 6 turned into an easy 10 just because I was enjoying the sunlight so much. That run also brought me to 67 miles, pretty close to my marathon mileage peak.
Yesterday was a long run day--20 miles on my schedule. The Dashing Whippets do Sunday long runs in Brooklyn so I decided to head to Kings County for a change of scenery. It was a little bit of a struggle to get out of bed with one less hour of sleep but I managed to eat my bowl of cheerios and drag my butt to the subway. The group met at Grand Army Plaza in front of Prospect Park and boy were there a lot of us, probably 25 in all. Although it was chilly when I left my house, by the time I got to the meeting place it had warmed up considerably and with plenty of sun it was the perfect day for a run.
A good group of folks were looking to do 12 to 20 miles at a 7:45 pace so I went with them. The route we ran was great, taking us through Park Slope to Red Hook then along the water passing through Brooklyn Bridge Park, DUMBO, Vinegar Hill, the Navy Yard into Williamsburg. When we got to McCarren Park we turned around and did the New York City Marathon route in reverse which was fun--I realized the course has more hills than I thought.
Throughout the run we lost a person here or there as folks running shorter distances peeled off to catch the subway home. By the time we made it to Lafayette Ave in Clinton Hill we were down to 7 people and by the time we made it back to Prospect Park we were down to 5. Only two of us were looking to do a full twenty so we entered the park and did a loop. I was sore at the end, but I have to say the run went by pretty quickly. All the midweek 15 milers I've been doing seem to be paying off because yesterday I felt fresh until the final couple miles. With Boston exactly 5 weeks from today it's nice to have another quality 20 under my belt and it was even nicer to run it with such a great group of people.
 |
| Brooklyn's Grand Army Plaza |
A good group of folks were looking to do 12 to 20 miles at a 7:45 pace so I went with them. The route we ran was great, taking us through Park Slope to Red Hook then along the water passing through Brooklyn Bridge Park, DUMBO, Vinegar Hill, the Navy Yard into Williamsburg. When we got to McCarren Park we turned around and did the New York City Marathon route in reverse which was fun--I realized the course has more hills than I thought.
Throughout the run we lost a person here or there as folks running shorter distances peeled off to catch the subway home. By the time we made it to Lafayette Ave in Clinton Hill we were down to 7 people and by the time we made it back to Prospect Park we were down to 5. Only two of us were looking to do a full twenty so we entered the park and did a loop. I was sore at the end, but I have to say the run went by pretty quickly. All the midweek 15 milers I've been doing seem to be paying off because yesterday I felt fresh until the final couple miles. With Boston exactly 5 weeks from today it's nice to have another quality 20 under my belt and it was even nicer to run it with such a great group of people.
Saturday, February 18, 2012
Long Weekend? Long Run!
Early this week one of my favorite running bloggers, Megan over at Runners Kitchen, blogged about long run anxiety. I don't know if anxiety is the right word for me, but I definitely get where she's coming from. Long runs don't seem like such a big deal anymore--what's 20 miles when you've ran 15 a couple days ago? But, they take a lot of time and it's easy to talk yourself into post-poning it.
Oh, maybe I'll just read a little bit more of today's Times, or I really need to catch up 30 Rock...
The longer you wait to get started, the harder it is to get out the door. The first way I try to deal with this is by doing my long runs on Saturday, not Sunday. That way I get them out of the way early in the weekend. Back during school I often did them Friday mornings (although, let's be honest, that was partly so I could go out Friday night...).
It's still easy for me to push them off. Thankfully, this weekend for the second time I ran with members of the Dashing Whippets. That meant I had to be out of my house and on the subway by 8:30 to meet them at Union Square. This was great motivation. It wasn't too early so I felt rested but it kept me from post-poning my run.
I have to say, though, the route today was tough!!! I've posted it after the jump. It involved a relatively flat first 10 miles, but then we hit Central Park and had 4 loops of the Harlem Hills! It doesn't help that my apartment is just a couple of blocks north of the park. Every loop I thought
You could just run off right now. You don't have to do another loop.
Thankfully I was able to stick with it. This kind of mental training will really help me come April. The hills in the final miles of Boston require stamina that is as much mental and physical so it's important to be ready.
With 20+ miles under my belt, it's time to relax and enjoy a 3 day weekend!
Oh, maybe I'll just read a little bit more of today's Times, or I really need to catch up 30 Rock...
The longer you wait to get started, the harder it is to get out the door. The first way I try to deal with this is by doing my long runs on Saturday, not Sunday. That way I get them out of the way early in the weekend. Back during school I often did them Friday mornings (although, let's be honest, that was partly so I could go out Friday night...).
It's still easy for me to push them off. Thankfully, this weekend for the second time I ran with members of the Dashing Whippets. That meant I had to be out of my house and on the subway by 8:30 to meet them at Union Square. This was great motivation. It wasn't too early so I felt rested but it kept me from post-poning my run.
I have to say, though, the route today was tough!!! I've posted it after the jump. It involved a relatively flat first 10 miles, but then we hit Central Park and had 4 loops of the Harlem Hills! It doesn't help that my apartment is just a couple of blocks north of the park. Every loop I thought
You could just run off right now. You don't have to do another loop.
Thankfully I was able to stick with it. This kind of mental training will really help me come April. The hills in the final miles of Boston require stamina that is as much mental and physical so it's important to be ready.
With 20+ miles under my belt, it's time to relax and enjoy a 3 day weekend!
Sunday, February 12, 2012
Running with [New] Friends
I've been thinking about joining a team for a long time. There are literally dozens on running teams in the New York running scene and they definitely make up a large portion of folks at any given NYRR race. It was really difficult when I was in school to commit to any sort of team schedule since my hours tend to be all over the place, but now my schedule tends to be a little more regular.
On Saturday I tried my first run with a team, the Dashing Whippets.They're a relatively new club but I've heard some really positive things about them so I figured I would try joining them for their Saturday morning long run. By running to the meeting point (72nd St and Central Park West) I was able to get in the couple extra miles I needed since they were going to be doing 15 and I had 17 scheduled.
If there was ever a perfect day to run with a group, Saturday was it! It was cold, snowing and gray and not the kind of day where you want to do a 2+ hour run outside. When I showed up, though, there was a pretty good turnout of other runners. With folks running several different paces, I was able to find a couple of guys looking for more of a 7:30 pace.
During the run, along course specially designed to celebrate the birthday of one of the team members, I chatted with two other runners and learned more about the team. They seem like really great folks and I'm pretty sure I want to sign up to run with them. Perhaps the biggest upside to all this talking, however, was how it distracted me from how fast I was running. During our final lap of Central Park we had some sub-7 miles and at the end I even tacked on an extra lower loop with one of the guys (bringing my total mileage to over 19 for the day). My average pace was just over 7 minutes, much faster than if I had gone it along, and much more pleasant too.
How about you? Do you run with a team? What are some of the benefits you see?
On Saturday I tried my first run with a team, the Dashing Whippets.They're a relatively new club but I've heard some really positive things about them so I figured I would try joining them for their Saturday morning long run. By running to the meeting point (72nd St and Central Park West) I was able to get in the couple extra miles I needed since they were going to be doing 15 and I had 17 scheduled.
If there was ever a perfect day to run with a group, Saturday was it! It was cold, snowing and gray and not the kind of day where you want to do a 2+ hour run outside. When I showed up, though, there was a pretty good turnout of other runners. With folks running several different paces, I was able to find a couple of guys looking for more of a 7:30 pace.
During the run, along course specially designed to celebrate the birthday of one of the team members, I chatted with two other runners and learned more about the team. They seem like really great folks and I'm pretty sure I want to sign up to run with them. Perhaps the biggest upside to all this talking, however, was how it distracted me from how fast I was running. During our final lap of Central Park we had some sub-7 miles and at the end I even tacked on an extra lower loop with one of the guys (bringing my total mileage to over 19 for the day). My average pace was just over 7 minutes, much faster than if I had gone it along, and much more pleasant too.
How about you? Do you run with a team? What are some of the benefits you see?
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