Wednesday, December 23, 2009

I took Sunday off, without really wanting to, because of the snowstorm. I actually headed out to catch the bus up to Prospect Park to meet the group for the regular Sunday run, but after waiting for 15 minutes on the cold, snowy sidewalk, I gave up and walked home. Its probably best, as I needed an off day, but it was really hard to miss out on such a beautiful snowy run. Monday I did an easy run with B, we just went slow for about 4 miles, again with some snowy sidewalks to get through.

Last night I got together with some PPTC runners for a tough fartlek workout. It was cold and I knew it would be a long run, so I took the train partway to GAP and then ran the rest. We did the same workout as last week, 6 sets of 3 min on / 1 off / 2 on / 1 off. It was hard, especially because of the cold, but I managed to get through it. The second half seemed to go pretty quickly, those short 1 min rests seem to make it go by fast because there isn't much time to think about the next interval before it starts. I was so cold, and we finished near the train station, so I took the train back home. I figure I got in a total of 8 miles for the night.

It'll be an easy day for me today, and then travel to the freezing Mid-West tomorrow for the holidays. We'll see how the running goes out there, in addition to the cold temps they are calling for a snow/ice storm tomorrow and Thursday, so I might be stuck on a treadmill for most of my running. Got to pack lots of layers...

Saturday, December 19, 2009

Long run + tempo

Today I got in my long run. I met the PPTC group at GAP and was surprised to see so many people, guess I wasn't the only one trying to get in a run in before the snow starts falling. A group of us went over the Brooklyn Bridge and then some cut back to Brooklyn at the Manhattan Bridge. A few of us wanted to make it a little longer and went up to the Williamsburg bridge instead. I was able to talk G into a tempo run so at around 7 miles into it, we picked up the pace. He really pushed me (or dragged me...) up the bridge and then up the long gradual hill back towards Prospect Park. I managed the 5 miles in 35:40, not bad in the middle of a 15 mile run. I felt like I was shuffling back home from GAP as I kept looking up the street for the bus that never seems to run when I want to take it, but checked my watch when I got home to see I still managed 8:15 pace. Guess that's what adding a tempo run in the middle of the long run is supposed to do, make my normal long run pace feel slow. Glad I got that one in, even though my hamstring is aching now. I'm hoping that its just the cold, my legs were freezing by the time I got home, and now that its almost 3 hours after I finished, I'm finally feeling warm again.

Distance: 15.6 Time 2:05:30

Friday, December 18, 2009

Winter is here

Just got in from a nice cold run at about 25F. Did about 6.5 miles with 6x100m on the Red Hook track thrown in in the middle. I felt good, except for my lungs, had this I can't breathe wheezing for a bit when running near the BQE. I wonder if the cold weather makes the pollution worse somehow. Maybe with so little moisture in the air, it makes it harder for my body to compensate, who knows? Other than that, a very pleasant run.

Decided to skip the second workout for the week because of the weather forecast for the weekend. Looks like snow tomorrow afternoon / night will make running Sunday tough so I figured I should plan on getting my long run for the week in tomorrow morning... Even though that means limiting my beer drinking tonight, Oh the sacrifices I make for running!

Wednesday, December 16, 2009

Another Week Down

Last week was a busy week for me at work and the weather didn't really work in my favor, but I managed to get in some decent running. Here's a recap:

Wed - Off

Thurs - 7.75 mi / 68 min, really cold run in Albany with Team Utopia. Was going to attempt a track workout but because of the snow there I had no track and because I got up way too early to get to Albany, I figured a workout wasn't the best for my body in that cold cold weather.

Fri - Off

Sat - 8.5 miles with a 5K hard (20:20) in Prospect Park. I should have woken up early and gone up to the NYRR 4mi race in the park in the morning, but instead I slept in and had to do the hard effort on my own. That said, I was really happy with the pace, and was proud of myself for being able to push through to a relatively fast time while running by myself. I don't think I've raced a 5k that fast in a few years.

Sun - Off

Mon - 6 mi / 48 min, easy run on my own wandering through Red Hook, felt good even though I was holding a relatively fast pace

Tues - 9.5 mi total with 10k fartlek workout, alternating 3 and 2 min pickups with 1 min rest between in Prospect Park. This was a tough workout but again, I was able to really push myself and ended up running pretty fast. According to the Garmin, I was all over the place in terms of pace, ranging from 6:45 to 6:10 pace averages for the pickups. I think I always tell myself I don't like these types of workouts because they are hard, but then when I'm doing them, they definitely give me confidence in my running as I know I'm able to push myself... I really should do this type of thing more often.

Quite a few off days but I did manage to get in 2 solid workouts. I think that's pretty good for this time of year. Can't believe its the middle of Week 4 of this training plan already... The half marathon is only 5 weeks away.

Tuesday, December 08, 2009

Tempo Run

I took it easy yesterday (5 miles including some strides) knowing today's workout would be tough. I met up with some PPTC runners who are all focusing on trying to get in some longer workouts this winter in prep for winter half marathons or spring marathons.. It was definitely nice to have the company. We did 4 miles in Prospect Park, with the first mile being downhill and the last back uphill. My splits were fairly consistent at 6:40, 6:52, 6:53, 6:56. I started out a little too fast but overall it felt pretty good, I was able to hold my pace on the last mile, even with the hill, so I'm pretty happy with the workout. With the warmup and warmdown, I got in 8.4 for the day.

Saturday, December 05, 2009

Week 2

This week had a lot less running, but I still managed one workout and my long run. I did a lot of traveling, coming home from upstate on Sunday and then a trip down to North Carolina on Monday. Tuesday I got in a treadmill workout that I made up as I went along. Ended up doing two sets of 1 mile, 1/2 mile and 1/4 mile getting faster as it went on, for a total of about 6.5 miles. Due to lack of time to sleep and a sore lower back (probably from the treadmill run and being on my feet all day at work) I took Wednesday off. Did an easy run on Thursday, again on a treadmill, with some strides thrown in at the end. Friday I was back home and made it out for an easy 5 miler around Red Hook.

This morning I made it out for the Saturday PPTC group run. It worked out perfectly, I ran the 2 miles up to GAP and then did about 10 miles with the group at a nice pace, around 8:15/mile. I think we gradually picked up the pace as we went along, across the Brooklyn Bridge, around the Battery, and then back to Brooklyn. I knew I had to do my last 2 miles faster so I left the group in Carroll Gardens and did the last part by myself (also that way I got to avoid going back up the slope to GAP). I didn't really know how fast I was going, just that I was trying to hold a faster pace until my watch hit 14 miles and I was pleasantly surprised when I checked the Garmin and saw I'd held a 6:52 pace for the last 2.4 miles. These long runs with pickups added are a really challenge for me, but I know that when I can get them done like I did today, its also a big confidence booster. Definitely makes me look forward to the training week ahead!