Summer training bootcamp

I’m a few weeks into summer training and so far so good. I enjoy a good schedule and ass kicking. Once I finalize my training plan, I’ll post. Right now I’m still in low but consistent mileage to just get into a rhythm, then the real fun begins August 1st.

I’m excited for this running cycle because a lot of friends are also training for a race this fall. Misery loves company. Thankfully we keep each other in check and hopefully as a result we’ll all obtain our best potential. The mantra of the summer during these hot and sweaty runs is “what you put in is what you get out.” I remind myself of the horrid DE Marathon every time I don’t want to go out for a run. Never again. I love running and truly find it fun and rewarding, just sometimes I get lazy about it, which leads to lethargy and injury.

But with views like this in the morning, how can I NOT get out of bed!? This morning’s run was a joyful 5 miles over the Brooklyn Bridge and back plus a loop in Brooklyn Heights. An easy run with hidden millwork. Rawr!

New York Mini 10K Review

Huzzah! New 10K PR…which wasn’t that difficult since I rarely run 10ks. Regardless, I’ll take it. I’m still in my “relax” mode so I haven’t been really training, just trying to keep active. Even though I’m not in training mode, I couldn’t miss this 10K! Not only is it a historical female only race, it was my first race in NYC 4 years ago and I’ve run it every year since.

I gave the race a decent and consistent effort despite not really being in running shape. Unfortunately my Garmin lost signal before the start and my iPod didn’t work the entire race so that through me for a loop. I don’t need music to run, I was just frustrated that my iPod was fully charged and worked on the subway. The first mile is flat and first so I figured I would push hard until the harlem hills, conserve energy on miles 3 and 4, and push it home for 5 and 6. I guess that worked. It was rough between miles 3 and 4. The air was so thick that I felt sticky and heavy the entire race, especially on the uphills. On the flip side, the entire course was covered with spectators cheering on the runners. A lot of teams had on the Grete shirt in addition to flags, bells, and thundersticks. I passed Steve with less than a mile to go in the race. High fived and brought it in.

Met up with Steve after and lost Lisa somewhere in the shuffle. We stuck around a bit to watch the awards ceremony before I had to take a bus to Philly. Before the winners were announced, Mary Wittenberg and Katherine Switzer spoke which was pretty awesome. Deena Kastor also ran, I didn’t see her, but Steve got a high five from her when she passed him. Overall, I felt pretty decent about the race. Even though I didn’t feel prepared, I ran hard and have a new PR to mark my efforts.

The stats:
Total Finishers: Men – 0 Women – 4750 Total – 4750
Weather: 69 degrees, 96% humidity, overcast.
Yes, 96% humidity. Ridiculous.

The map:

Elevation:

Splits:

Brooklyn Half Recap

Woooo! The series of shitshow races has culminated! Now I can rest my poor body until I start training on June 15th, which will mean a proper plan and time carved out of my schedule instead of winging it. I’ll still run and go to the gym, but for fun and without a predisposed itinerary.

I haven’t missed a Brooklyn Half in years even though I wasn’t prepared and still healing from the DE Marathon. Hands down my favorite non-marathon race. Not sure what it is about the race, the runners, the volunteers, the spectators, Prospect Park, the fast six miles down Ocean Parkway, the finish on the boardwalk, or Coney Island, but everything together makes for a perfect race. Though four months ago I wanted this race to be a PR, I went into it just wanting to have fun, take it easy, and finish under 2 hours.

Morning of the race…

The course is two laps in Prospect Park (almost 7 miles), straightaway on Ocean Parkway (a little less than 6 miles), and finishing on the Coney Island Boardwalk. The laps in the park were challenging because they were hilly but also because there were 5k+ runners. In every race there are walkers who line up near the front and runners who find it necessary to run with their friends, four people across. Brooklyn was no exception and I spent the first few miles weaving. Seriously people, if you are walking before mile 2, start in the back! I was in the 5th corral with my pace group, I shouldn’t be REACHING you if you are walking. You clearly started in the first through fourth corrals and you have 12 more miles to go. Argh! Even if you can keep up the pace and you suddenly can’t move your legs (a la me last week), move to the side so you don’t cause a collision. Rant over.

Maptasticness…

The good thing about running primarily on the Brooklyn and Manhattan bridges is that the hills of the park were no problem. What was a problem, were the downhills. Around mile 4 my right knee started burning, which incidentally, was not the knee that bothered me during the marathon. My knee became tight and hurt with every extension and the downhill plodding accentuated the pain. I told myself that I was just sore and tight and from marathon and kept moving forward. I contemplated bailing since the pain was sudden and I was only a few miles in and had many more miles to go. Then I realized that if I stopped…my keys, wallet, metrocard, and other fun stuff were in my checked bag heading to Coney Island. I figured that my gait hadn’t changed and I was only losing my temp a little bit, the motion just hurt so I could keep trucking and shake it out. Around mile 7 – the straightaway and mostly even footing – the pain subsided.

Course elevation…

The spectators were amazing. People lined the entire park cheering, clapping, and holding up signs of encouragement. Though this race doesn’t have a purse and mostly attracts locals, I’ve noticed that there is more support for this race than any other NYRR race aside from the NYC Half and NYC Marathon. Love it!

Finished in less than two and felt great. Waited for Kate and Jim to finish then we took a dip in the water…and by dip I mean I went ankle deep. Then we lounged around the beach for a few hours with fellow runners on a surprisingly perfect day. Summer is starting to shape up quite nicely.

Splits…certainly not fast, but surprisingly fairly even and really no indication of pan for a few miles…

Broad Street Run recap

What I thought would end up just being a casual run through Philly ended up being a personal record. Woop woop! As you know, my training has been a bit lackluster and I have a penchant for signing up for races ahead of schedule then getting busy. Whoops.

I disappeared to Philly for the weekend to study for my Criminal Law final (on Thursday, eek), go to the Flyers playoff game (lost to the Bruins), and run the Broad Street Run. The BSR is a 10 mile race on Broad Street from North Philadelphia to the Navy Yard. The race is capped at 30K entrants and it’s regarded as the largest and fastest 10 miler in the states.

I had no expectations for the race, I just wanted to get another training run in and earn another medal. Best case scenario, I wanted to finish in 1:30 (9:00/mile) and worst case I wanted to run 1:40 (10:00/mile). Both paces are comfortable and obtainable, I didn’t think I could do much better due to tiredness and lack of running. I ended up finishing 1:24:12. Boom!

I woke up at 5:15 am on Sunday, which definitely was not ideal. At least a Wawa trip was promised. Arrived at the stadium parking area around 6:20 am a bit before the recommended arrival time of 6:30 am. The race didn’t start until 8:30 am. Boarded the subway to the start and was shuffled with all the other runners for a 20 minute ride. Bathroom and water stop and I sat for 90 minutes. An hour and a half. Note for future races, 6:30 am was a bit unnecessary and it was really cold.

Brrrrr. And dark.

The start area is a bit lonely 90 minutes before the gun…

But at least my corral is close to the start…!

I was placed in the predicted 1:20 – 1:30 finish time corral, which certain isn’t fast, but I was surprised on how close to the start the corral was placed with 30K runners. Usually the first few miles of a road race are spent weaving through runners who are slower and also trying to filter through the crowds before establishing your own pace. Thankfully that wasn’t necessary for the BSR.

Once the gun went off, the crowd dispersed and there weren’t elbows or chains of runners like there are at typical NYRR races. Relief!

Mile 1: A bit nondescript. I didn’t feel like I was running fast, but I was keeping a sub 8:30 pace which I knew could hurt me later since I didn’t want to start too strong. This mile was through mostly neighborhoods, churches, and car washes. Still early, not too many people out aside from church crowds on steps cheering us along and kids with bells.

Mile 2: Through Temple, a lot of kids and students. Keeping a good pace though bored. No idea how I’m going to get through 8 more miles. I’m just tired. It is a bit invigorating to run towards the city that I can see way up yonder, but I also know that even after I get to the city, it’s 5 miles beyond that until I get to stop running. Another sub 8:30 mile. Woof.

Mile 3: Bored. I see Green Man from Always Sunny. Finally feel warm and relieved that I opted for shorts and a tee shirt rather than warmer clothing that was more appropriate at 5:30 am when I got dressed. Another sub 8:30 mile and feeling good, how is this happening?!

Mile 4: I’m not even half way done and my feet hurt. I definitely need new shoes. Think about life crap and try to quell a panic attack since I should be studying. Another sub 8:30, I could really keep this pace up, aside from the bottoms of my feet that can feel the concrete, my body feels great.

Mile 5: Hooray, Center City! The crowds are deep and amazing. I love and miss this city. Halfway done!

Mile 6: Took a gu. Finally feel hot. Only a few more miles. Slight incline. Passing places I last went to when I was in Philly with Mellencamp. Also known as the night of a massive snow storm and it took over three hours to get back to NYC. Eeek, over a 9:00 pace. I did slow down to drink water and take gu, need to pick it up.

Mile 7: So so so close. Passing dance studio and people are dressed up in tutus. Including an entire water station. Sub 8 mile. Where did this energy come from?

Mile 8: Less than 2 miles left, time to pick it up. Mentall I get through races by repeating that instead of 2 miles left, I have 1 mile and some change left. I see the miles as a downward counting clock.

Mile 9: Last mile party! The crowds are many people thick as we pass the stadiums and into the Navy Yard. My legs simply won’t move any faster. As always, beamy face as I near the finish. Spectators are awesome. I pass the finish line when the clock read exactly 1:30:00 and I knew I started a few minutes after the gun due to staggering corrals. 1:24:12 finish. Whew.

Overall this was a wonderful race. Well organized, well supported, and greatly executed. The finish line wasn’t a disaster and the Philly pretzels at the end (along with our fuel bag full or granola bars, fruit, yogurt, and hard pretzels) were perfect. Also having free samples of Ritas and Dunkin Donuts was an added treat. If it fits in my schedule, I’d definitely do this race again.

Wasn’t really tired after the race, just a bit sore and it felt as though I had an anterior shin splint. Walked around University City, grabbed lunch, then bolted back home to NYC.

Stats below. 8:25 is my best recorded NYRR pace for a race over 4 miles, which is from the NYRR Gridiron 4M this past winter. Though my mile PR is in the 6s, I’m actually shocked that I was able to sustain 4 M pace PR for 10 miles. Maybe I’m really onto something by this “training” at the gym on the elliptical and going to spinning class rather than the park. And eating East candy for dinner . JK, it’s luck. Less than 2 weeks until the Delaware Marathon. I’m scared.

Stats:
1:24:12 finish / 8:24 pace
5407 / 25219 – overall (in the top 21%)
1680 / 14170 – females (in the top 12%)
339 / 2724 – age group (in the top 12%)

And the Garmin splits, stopped a second after I crossed.

Redemption

Last night, I had two scares. One, I dreamt that I had a Spanish final that I didn’t prepare for and I panicked since I don’t know Spanish or Spanish Law and no one knew which of the two the final covered. I also woke up in the middle of the night and thought someone was standing over my window. I have my curtains gathered in the middle of each pane so it looked like a fat man’s legs dangling. I seriously sat up staring at my window confused and wondering if I was about to die.

Needless to say. I didn’t sleep well afterwards thanks to either account. I set my alarm for 7 am and woke up at 8 am instead. I aimed for 18 miles and only tallied off 14. AT least I know that my legs still work…?

I started off the morning with coffee and boats (banana oats). In the bowl… oatmeal, oat bran, chia seeds, plain greek yogurt, mango greek yogurt, crushed almonds, soy milk, and a banana.

As usual, I didn’t *feel* like running, so I was a bit sluggish getting out the door. I kept telling myself that once I started, I’d feel a lot better about it. Of course I did, for the first 12 miles. I know I’ve done this to myself. Running just hasn’t been a priority with the move, school, work, and the weather. Excuses, but none the less valid excuses. When I signed up for the Delaware Marathon 6 months ago I was hoping it would be a PR race, but that was before everything got crazier than usual. I’m just trying to make it as less of a shitshow as possible.

I didn’t really have a plan, I decided that I’ll run over the Brooklyn Bridge then figure it out from there. I also brought a metrocard with me since I didn’t know where I’d end up, but also so I’d have an escape plan if I became completely miserable.

A few notes from the run…
Fucking tourists on the Brooklyn Bridge. LOOK AT THE PHOTOS!!! Bikers to the inside, pedestrians to the outside. I do NOT want to get run over by a bike because your heifer carcass and flock are taking up the entire lane to study your map of NYC. MEH! Also, I’m running. I do not want to take your photo. There were hundreds of tourists out at 9 am, ask one of them.

I felt good. I wanted to take it slow, but with the lack of running I’ve done over the past few months, I’m surprised that I didn’t really struggle.

I ran along the Hudson River. Then I ran in Central Park.
My feet hurt. I think I’m overdue for new shoes. Not an achy hurt, but a “I can really feel the ground and lack of support from my kicks.”

It was hot. I’m used to running in below 40 degree weather since it’s been so damn cold in the morning. It takes your body about 2 weeks to acclimate to warmth, so I was unprepared. I’ve been running in tights and long sleeves lately, even shorts and a tee was a complete shock.

Tourists were everywhere in Central Park. I was not amused. I don’t mind the tourists, I mind the rude tourists.

My legs were like lead from mile 10 on. At mile 12 I just wanted to stop. I was tired and hungry and hot and thirsty. Only a few water fountains were on so I went longer than usual without taking water which made me cranky.

Once I got back to the west side of the park at 72nd I decided to stop at 14 instead of subjecting myself to 4 more miserable miles. Surprisingly I didn’t run as slow as I thought I did, I just don’t think I could have gone any further with tired feet and lead legs. But 14 is better than the 0′s I’ve been tallying!! Also, spinning workouts DO NOT make up for running. Hard lesson learned. Thanks to friends venting on Twitter, I noticed that many others didn’t have great runs this morning so I don’t feel too badly about the forgotten four miles.

Came home, showered, took a nap, read some Civ Pro, watched some of the Flyers game (it’s tied now, COME ON.), and after the game it’s all about Crim Law. Joy. I thought a lot during my run, especially about the issues I wrote about yesterday. Still conflicted, time will tell.

And lastly, these things are like crack. I’m certain I’ll finish the bag tonight. Brain fuel. Also, my legs hurt.

Brit’s running bloggy

My dear friend Brittany started a blog chronicling her adventures as a newfound runner. Check it out here…

Miss Brit and I have been close friends since our college days way back when and now we’re virtual running partners since she lives many hundreds of miles away in North Carolina. She recently dominated the Philadelphia Half Marathon and will be running the National SunTrust Half Marathon in a few weeks.

Brittany and me in Philly last year…

PotD: Morning Run

Brooklyn Bridge heading into Manhattan / New York, NY

Dropping down, but not out

I love my countdown app on my iPhone. Though I remember dates and my mental calendar is insane, I like to track important dates where every day leading up to it matters. Like in marathon training. The DC Marathon (National SunTrust Marathon. Whatever, I hate corporate titles, so it will remain as the DC Marathon to me.) is 23 freaking days away. That’s THREE WEEKS!!! As you can see, have a bit more time to prepare for DE and I’ll totally rock NYC. DC…not so much. And yes, I have a countdown to when school ends because it can’t come soon enough because I miss sleeping, drinking, and social time. Disney probably won’t happen anymore, but it’s in there just for kicks. I need more exciting big events to look forward to!

Laurie and I both signed up for the whole marathon the day it opened up in July. We were going to be badasses and train like mad and totally rock the 26.2 miles around our nation’s capitol. So not happening. The longest distance that I’ve run since the Philly Marathon was 8 miles. My training calendar looks very bare.

Life got in the way… it was cold, school has been intense, work has been crazy, the whole packing and moving thing…there has just been no time. After consulting with Laurie, we both decided we’d drop down to the half marathon. 13.1 with minimal training, sure bring it on. 26.2 without proper runs under my Mizunos? Oh hell no.

So now that we’ve dropped down (Brit was always going to run the half because she has her wits about her), we’re starting to plan our DC adventure. Unlike last year where we stayed in Arlington, we’re in the heart of the city and are only a few stops away from the start of the race and walking distance to coffee, restaurants, bars, and the metro. I think I’m looking mow forward to the food and drinks than I am about the race! All of us (the runners plus Jen and Hillary) are all scattered about the east coast so this is a tri-annual meeting of awesomeness.

I’m still kind of freaking out about 23 days, but at least I know I won’t cry or get injured over 13.1 miles. Plus, I’ll get to eat finish line cookies about 2 hours sooner.

Laurie and me after the race last year, where I hurt my knees and she dominated the half. RAWR!

NYRR Mini 10K recap

A few weeks ago I ran a 10K PR, woot woot. I did this not only by barely running since the NJ Marathon that turned into a half, but also by not eating dinner the night before, drinking heavily for hours after work, and eating Reese Cups at midnight. This my friends, is how to race like a champ. All were unintentional though, but perhaps I’m onto something.

I love running the NYRR Mini. I ran in it 2008, which reawakened my love for running. I ran a few miles here and there after running cross country and track in high school and ran this race in 2008 on a whim. Here we are two years later and I’ve finished two marathons, volunteer with NYRR, ran about 20 races a year, and have logged hundreds of miles since. It’s my homecoming race.

I felt like crap when I woke up, I’m sure the beer and chocolate were to blame. I left my apartment late, as usual, and grabbed the wrong headphones for my iPod shuffle . What was going to be a leisurely 2 mile warm up to the start ended up being a hustle so I could make bag check and the starting gun. Also, I was in the second corral. Out of ten. I’m really not that fast, but apparently NYRR likes to shove me up front for these big races. At least there are less people to run though.

The first mile ran up Central Park West and was wicked fast. I was just going to run this to finish, I certainly wasn’t racing it, and I definitely didn’t feel like I was flying. The second mile approached Harlem Hills and I was still running faster than expected and felt perfectly fine aside from a headache. It was ridiculously hot so I think I just wanted to get this run over with and the faster I ran, the sooner I could sit down and hydrate. Miles three and four were still under pace despite being hilly and in the sun. Then I hustled from mile five until the end and ended up beating my personal record by over three and a half minutes. Surprisingly I wasn’t spent at the end. Maybe I’m doing something right with my marathon training!

Here’s a fun video from the race:

And so it begins…

As of Monday, I’m in fall marathon training mode. I had an extreme internal battle between starting on a Monday or starting on the first of the month. Monday won. Technically I’m doing 3 weeks of pre-training to re-establish my mileage and get back into the swing of running regularly and early.

If you don’t know, I’m running three marathons this fall. As well as working. And school. And everything else that makes for a happy life. Bring it on.

I think I’ve explained previously, but the reason I’m running three is because NYC is a BEAST and I know I’ll be mentally discouraged if I have a low time. Plus with 40,000+ other runners, it’s more about the experience that it is time. I wanted a flat and local marathon and Hartford is a month prior and is considered the greenest race in the US. I also signed up for Philly on November 21 because I loved that race and have friends running it this year. Also, if you run three marathons within three months, you’re considered a “marathon maniac”. The prize is a bright yellow shirt. Hartford and Philly also host halves so if I’m injured, tired, or not prepared, I can drop down in distance. And maybe I’ll qualify for Boston at one of the races…?!?!

I must give a shout out to Miss Brit who is not only becoming a runner, she also signed up for her first race – the Philadelphia Half! I’m so proud of her! Between Laurie and I keeping her on track by virtually training with her, I’m confident she’ll smash her expectations.

I started off this training cycle with an easy 4 miler around the reservoir. I took it slow, didn’t experience any pain, and was surprised when I kicked off my shoes and saw something missing… Ignore my veiny feet, I’m gross and dirty. Perfectly fitting that on day one I experience a running mishap. Whatevs, toenails are unnecessary.

And if you want to check out my training plan and keep me in line, here’s a PDF of my weeks. The days with the red triangle indicate either a race or a specific speed workout.

Miranda’s Marathon Plan