Week 6: February 11-17, 2013

Week 6: February 11-17, 2013 ( for the San Diego Half and Full Marathon)

6th week of Mesocycle #1

Monday: 11/2/13
(3 miles @ an easy, conversational pace) 

due to snow and ice still on the ground i was unable to run. also recovering from a heavy weekend, with the brighton college old brightonians new york dinner, i am still feeling rather delicate!

Tuesday: 12/2/13
3 miles total, including the Speed and Form session at central park.

getting warmed up for tonight's training session was difficult. having not run in almost 4 days my body has got out of shape already. the sides of my ankles and calves feel sore and slightly stiff.

we were to run four x 800 meters with a rest in between. this was a max work out so had to push the run as fast as could. we were timed for each of the runs. we were given estimated/ calculated times that were for us to aim toward. my time was 9:03.
my actual times were as follows:
run 1: 8:54 sec
run 2: 9:02 sec
run 3: 9:15 sec
run 4: 9:25 sec

the resting in between each split was hard, and made the fatigue stronger on each run. i'm glad that my pace was gradual and didn't stray too much from my given times.

Wednesday: 13/2/13
 (3  miles @ an easy, conversational pace)
too busy to go for run...

Thursday: 14/2/13
4 miles, at an easy conversational pace
i went on a nice 4 mile run before work, and enjoyed going around the park in Williamsburg. the weather was warm, and i really enjoyed the run. i didn't even feel the distance.
when i got back from my run i mapped my route and discovered the little love heart i tracked through the park. happy valentines day!

Friday: 15/2/13
2  miles @ an easy, conversational pace including Cross Training
arms are getting stronger, but i do feel the buurrrrnn when picking up the run after doing my arm dips, press ups, and plank.

Saturday: 16/2/13
6  miles @ E pace. 
i ran along the ocean front in atlantic beach, long island. the weather was cold and windy, with sandy, rocky terrain due to debris left from hurricane sandy. i found the run tough and tiring, perhaps due to the wind factor. i couldn't wait to get back inside and take a hot shower. 
but this is the first 6 miler i've ever done... so HURRAY TO THAT!!! completed it in 1hr 10mins

Sunday: 0 miles- achy and sore, achy and sore.

Total mileage for the weekend: 15 miles

Week 5: February 4-9, 2013 ( for the San Diego Half and Full Marathon)
5th week of Mesocycle #1

Monday:  2 miles @ an easy, conversational pace

keeping it close to the apartment, didn't have that much time before work. was a little achy after day off on sunday. these miles are starting to feel a little easier, but it is still an effort to get my butt out the apartment and start running. once i am started though it is enjoyable.

Tuesday: 3 miles at the Speed and Form session: central park.

we did time-trials in the park, working on our 1 mile distances. my group (group 3!-last group!) were to run two 1 mile distances on the road with a rest in between. the road was very hilly and winding, quite unlike my regular running on grid like streets. 

1st time: 9:01sec

2nd time: 9:27sec

quite a big difference in the times. the 2nd run was predominantly uphill, into flurrying snow, with fatigue. I found the rest was more annoying, and tiring than not taking it.

however i beat the estimated time the trainers had given (9:37sec) which was enjoyable.

Wednesday: (i was meant to run 2 miles @ an easy, conversational pace- but DID NOT!) Ops

Thursday: 3 miles total @ an easy, conversational pace

i created a really nice route to williamsburgs' mcarren park. i really enjoyed this run, and the distance did not feel painful to me! FOR ONCE! 

Friday: (i was meant to run 2 miles @ an easy, conversational pace including Cross Training.. but DID NOT!)

there is a snow storm coming and i was feeling really lazy...

Saturday: ( i was meant to run 5  miles @ E pace- but DID NOT!) 

Due to the snow storm, we received about 8- 10 inches of snow, coach jim called off the run in central park. 

this is where not being able to run on a tread-mill in a gym causes disruption to my training. there is no way i'm going to be able to run today, and i'm a little concerned about the coming days. this snow will not melt easily, and the sidewalks are going to stay icy for a while.

i don't really want to join a gym, as i'm enjoying the running out of doors. also coach jim says that running on a tread mill can lead to bad habits, and as i'm going to be running on the street for the marathon it is the best training possible. (except in these circumstances)

our 'garden kitty' thigh deep in snow. definitely not running.

 

Sunday: 0 miles

Total mileage for the weekend: 7 miles :-(

Week 4: January 28-February 3, 2013 (for the San Diego Half and Full Marathon)
4th week of Mesocycle #1


Monday: LAZY, LAZY, LAZY... i didn't take a run this morning... 

working on some applications... something that involves Yoga and Pilates (i'll keep you posted on new developments of 'my feet', as and when they occur)

Tuesday: speed and form session at central park with team urban athletic: 'speed and mechanics'
what: 12 x 150 meters
how: run fast and relaxed, focussing on:

• good posture

• balance- shoulders back and down

• hands and feet do not cross midline

• hands clear the hips during arm swing

• mid foot strike (NOT HEEL)

• drive off the back foot

why: "running is a skill and proper movements are crucial for ALL distances. one of the most effective ways is to run fast, without the distraction of real fatigue. the time frame of these runs will eliminate most fatigue. this is a speed and efficiency developer and is the most overlooked aspect of training for mid and long distances."
my times: we only took a few times, as we did so many, the body would naturally keep the speed as the distance was repeated.
1st run: 36 sec
2nd run: 35 sec
3rd run: 35 sec
9th run: 31 sec

surprisingly i found this speed session quite fun! it was challenging, with fatigue building each run, and the fuzzy rain getting in my eye. i felt great though. i could feel a big change in my body, and the strength in my legs and feet that has developed over the last couple of weeks. the recovery of my lungs is better, and my breathing is much easier during and after each sprint.


Wednesday: 1 mile @ an easy, conversational paceoh the pain... my body was really really sore, and stiff today, i could barely make it round the mile, and my legs ached badly. i stretched a lot when i got home.

this is my little neighbourhood friend.  i see this little guy all the time out side our building. he's so friendly and loves being stroked. 

Thursday: 3  miles @ an easy, conversational pace
yay! i ran into Williamsburg ( i usually avoid 'hipster-ville' with my panting, sweaty stomp) but made a nice route, to the park and back, and i felt GREAT!! the weather really helped, it was warm and sunny, with a little wind (none of which was behind me, helping me out), and i was actually having FUN. i would NEVER have said that 3 weeks ago.
oh- i can't wait for spring and summer!


Friday: Yoga class in the afternoon, at yoga to the people, for 1 hour. great stretching, and strengthening my core and upper body.


Saturday: 4 @ E pace. Central park reservoir.
no snow this week, and a much busier morning, with a lot of people out running. the sun was out, but it did feel cold. i enjoyed the running (after about 1.5 miles of pain and anger!) then i got into the rhythm of things. my pace felt slower, and my body a bit stiffer, perhaps from all the stretching at yoga class. happy i made the 4 miles again though.

Sunday: 0 miles. exhaustion. after the run on saturday i worked for 12 hours (2pm-2am) and am now delirious with exhaustion. took a nap through the day and sat down to watch the superbowl in the evening. body was achy and felt uncomfortable sitting for so long.

Total mileage for the weekend: 11 miles

Week 3: January 21 - 27, 2013

Week 3: January 21-27, 2013 ( for the San Diego Half and Full Marathon)

3rd week of Mesocycle #1

Monday:  2 miles @ an easy, conversational pace.
ran with my husband today, as he was off work due to the holiday. WOW it is difficult running with someone you love. he is an experienced runner (he was the reason i joined the team to train for a marathon), and he has run 3 marathons over the last couple of years. He is a runner and a talker tho....
i can't run and talk!! 
(hopefully this will improve and we can have whole conversations on our runs!)

Tuesday: Freezing cold..... i chickened out and didn't go to training... weather was 16 degrees (thats -8 degrees C.)

Wednesday: 1.5 miles @ an easy, conversational pace
i ran very slowly, it is very cold and my legs were feeling numb.

Thursday: 1.5 miles total @ an easy, conversational pace
night run at central park. round the reservoir.
 1.5 mile = i ran in 16.11... temperature was 20 (thats -6 C)

Friday: 1.5 miles @ an easy, conversational pace including Cross Training. i pushed the cross training a bit further, doing 4 sets, with 12 reps of each, (shoulder dips, press ups, leg raises and plank). picking up the rest of the mile after the cross training was easier, however my shoulders did feel fatigued, and needed stretching out.

Saturday: 4 miles @ E pace. central park reservoir. very pretty in the snow, and not too busy, which meant that the gentle run was easy and the snow was not too smashed into the dirt. this mean it was not too slippy or too muddy. my pace was even, and fellow team mate and i worked together, keeping it even.
this was the first time i'd hit 4 miles, and i felt very pleased with myself.
i also saw a cute marriage proposal on the way around the reservoir.

Sunday: 0 miles, AHHH.... GLORIOUS REST!!

Total mileage for the weekend: 10.24 miles

Week 2: January 14 - 20 2013

Week 2: January 14-20, 2013

2nd week of Mesocycle #1

Monday: .5 @ an easy, conversational pace.YAY! i ran 1 mile without realizing it. i started running from my apartment and then back again, and when i mapped it afterwards it was double what i was supposed to do. i am beginning to push past that pain stage when i want to give up and quit.

Tuesday: 1 mile - speed and form time trial. central parki ran in 9.02 for my mile. this is to determine my fitness level, and what pace i should be training at. (i am currently regarded as NOVICE!)i find it quite thrilling to be in the park at night, twice round the 'dust bowl' in very low lighting made me quite delirious, and i panicked loosing my bearings! thankfully i was not abandoned by the trainers (and other runners who'd finished long before), i just lost the end in my delirium

Wednesday: 0 miles - stretching, stretching, stretching

Thursday: 1 miles @ an easy, conversational pace including cross training.
Cross-Training description:1) Run half of your mileage to the circuit zone: do the moves; runhalf of your mileage back to original starting point.2) Do as many as you can of each movement while keeping good form. Goto exhaustion each set. However many you can do the first time, aim todo that for each set, for each move.Each set should include: pushups, shoulder dips, leg raises, anddownward facing plank.3) i managed 3 sets, with 10-12 reps eachpicking up the running after the cross training was quite hard, and i felt very fatigued. my arms were sore, and 

Friday:  (oops no miles)

Saturday: 2  miles @ E pace at the reservoir in central park.


Sunday: 0 miles

Total mileage for the weekend: 7

new running shoes!!

 addidas 'adizero boston' shoe

these shoes are a dream. 

initially i went to <jack rabbit sport> to experience their 'shoe fitting process' where you run on a treadmill linked to cameras that analyze your form and running style. a young guy then tells you what shoe is best for your foot. i was not that impressed, as he didn't tell me much more than i already knew as a dancer, about my feet. i was also shocked to find out that you should wear running shoes a half size up.

i held back, and waited until i was at the running store <urban athletics> where our trainer is based. these were the second pair i tried on and they felt great. super light weight, great grip and springy! coach jim spent some time discussing options, and giving foot advice which made me feel confident this was the pair for me.

Week 1: January 7 - 13, 2013

Week 1: January 7 - 13, 2013 (for the San Diego Half and Full Marathon)
1st week of Mesocycle #1

Monday: Nerves, nerves, nerves.... 'what am i doing...'

i can barely make it round the block near our apartment, i feel pain everywhere; my chest feels it is going to explode, my legs feel like jelly, and my brain is telling me that i SHOULD NOT be doing this! what have i got myself into?

Tuesday: 1st <speed and form> session with coach jim and team 
<central park, e90th st>

3.5 miles total, 

- 10 mins warmup

- 6 x 300 meters @ repetition pace- jog back to start

- 10 mins cooldown

Due to my lack of experience and incapacity to number crunch, i am to use fellow team members pace for the 300m speed and form session. this was 300m @ 1min19sec.

i could not do this.

my times were as follows;

1:29; 1:26; 1:26; 1:30; 1:31; 1:38

there was a big group of us, as others who train through Urban Athletics run on a tuesday. this made me feel more motivated, and felt i could melt into the crowd a little more easily! It was quite a tough exercise for me, and on the jog return back to start, i really had to slow my pace to return my breathing to normal pace. running alongside the guggenheim is not a bad feeling tho!

Wednesday: 0 miles
 (thank goodness; i don't think i could have done anything even if i'd tried. my body is stiff, sore, and shaking)

i stretched as much as possible at work, and took some ibuprofen. no icing needed really.

Thursday: 1 hour yoga class @ yogatothepeople brooklyn. yoga to the people offers donation based power vinyasa classes. these community classes are offered to yogis of all levels, with no judgement, just yoga for everyone. i am a fan of this class as it is time to disappear and time to teach myself, working my body into a sweat and breathing through the pain (but the fact its one block from my work, and also donation based, are benefiting factors!) 

Friday: 1 miles @ an easy, conversational pace 'e pace' round the blocks near our apartment. My  arms are aching! i haven't done a yoga class for over a month, and my arms are sore from all the <downward facing dog>

Saturday: central park reservoir: with coach jim, and team

1.5 miles at 'e pace'

i felt great after 1 mile at the reservoir, pushing through the first 5-7 mins of chest pain to make coach jim tag on another .5 mile made me feel great. once i've got over the initial 'shock' when my body realises i'm 'running!!' and start a regular pace and breathing rhythm i feel quite comfortable. feeling some discomfort in my right knee, and hoping it's just from the cold, and nothing serious.

Sunday: 0 miles

total mileage for the week end: 6.5 miles

Pre-Training Anxiety

As part of Team Self Help Africa, we are getting a thorough training program with a professional running coach from the Upper East Side running store Urban Athletics. (Madison Ave. between 91st & 92nd st)

Coach Jim contacted us with some questions, to gain some information based on our prior experience.

I can answer ALL questions in one word: NONE!! 

Pre-training questions:

1) Have you ever run before?

2) If so, how many years? Have you run any half marathons or full marathons before?

3) If you are currently running, what is the longest run you have completed in the last 3 weeks?

4) How many days per week, if any, have you been running? 

5) If you know it, what has been your general pace per mile for these runs?