Archive for July, 2009

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Swimming for Runners

29, Jul 2009

First, a quick training update. On Monday I ran 5 treadmill miles at a pretty decent clip. This is significant because lately I’ve had to take off 2 consecutive days after each of my long runs. But I wanted to test myself out, I wanted to see how well I could do on tired legs and it wasn’t easy but hey, mission accomplished.

On my days off from running I’ve done a nice job of hitting the weights/abs for 10 minutes before and 10 minutes after my biking/elliptical. I feel a big difference already and am glad I’m back to doing strength training alongside the half marathon preparation. And with that I’ll segue into the purpose of this post which is to discuss my interest in learning how to swim… and one of my other goals, which is to eventually attempt a triathlon.

The pool is finally complete in my building. I’ve been told it’s about 60ft end to end. After my workout yesterday I decided to take my first stab at swimming a few laps, which proved to be no easy task. After swimming 5 lengths (about 300ft) I was dead. My arms and chest were burning and I was gasping for air. I took a breather, collected myself and cranked out 4 more lengths (I believe that’s 2 laps, a lap is once back and forth, right?).

So aside from it being exhausting, my big problem with swimming has to do with technique. I don’t like to swim with my face submerged in the water because I can’t quite get the breathing rhythm down. The other problem is that if I swim without watching exactly where I’m going, I have a horrible habit of swimming diagonally which is no good. Here are a few clips that demonstrate proper form, hopefully I’ll catch on sooner than later.

J

Tapering for the NYC Half Marathon

27, Jul 2009

In my running career, I’ve completed 4 half-marathons (Philly, Long Island, Miami, Sarasota). I’ve had a pretty consistent training program for all of them (except Miami, which I retro-fit into my schedule). For the NYC Half Marathon, suffice to say, I’ve been less than consistent.

I started off strong, doing 10-milers as far back as May. Then from about half-way through June, to about half-way through July, I hit a wall of weddings, bachelor parties and other extended weekend festivities that took a toll on my training schedule.I started getting back on track two weeks ago.

My 11-miler in Prospect Park went pretty well, as did last weekend’s 12-miler in Central Park. I’ve been filling in the gaps much better during the week, running more frequently and adding in substantially more cycling (both indoor and outdoor).

So now the question is… now that I’m gaining some traction, how does this affect my taper schedule. Do I ride the wave of good training in an effort to “cram” or do I invest in a good solid 2-week taper and hope that my last minute hustling paid off enough to go the distance at a semi-respectable pace.

I’m leaning towards cramming… but doing so intelligently. Because of all the “down time” in the middle of my training cycle, I’m not mentally burned out, and my nagging injuries haven’t been nagging so much lately. So I’m of the mind that I should be able to train fairly aggressively in the final weeks leading up to August 16th, without too much repercussion.

Going to back to an older post from back in the day, when I actually had intelligent things to say about running: http://www.nycin310.com/?p=513

Minimum Time Between Hard Workouts and Races

Type of Workout

Sample Workout

Days before tune-up race or next hard workout

Days before goal race

Tempo run

4 miles @ 10 mile race pace

3-5

6-8

Long run

17-20 miles

3-6

7-10

VO2 max Intervals

6 x 800 @ 3 km race pace

4-6

8-11

Based on Pete Pfitzinger’s chart I can fit in 2 more weekend long runs prior to race day, and still…

Central Park 12 Miler

25, Jul 2009

This morning’s 12 miler in Central Park was the kind of run that I live for. The kind of run where you’re prepared for the torture of running a hilly course, on a hot/humid morning, taking on a distance you haven’t committed yourself too in a long time… and you’re able to dig deep and push through, finishing strong.

One of my favorite things about running is the constant opportunity to test how mentally tough you are. The physical aspect is formidable, but the mental tenacity you develop as a runner is something you can use in everyday life. The commitment to finish a long run as you’re pouring sweat, your muscles are aching, and your watching people drop like flys around you… that type of persistence in the face of severe discomfort is badass.

And today was one of the best tests I’ve endured in a while. I did two laps around the park, and after the first brutally hot lap, it would have been so easy to pack it in. When I got home, after showering, stretching and eating, I was channel surfing and stumbled across Ironman Hawaii on NBC. I felt like I was almost able to understand what they were going through as I watched these athletes grit their teeth and suffer through their sport.

J

Getting the Groove Back

24, Jul 2009

I’ve had some pretty positive workouts over the last week, starting with Sunday’s long run and moving along to Wednesday’s tempo run and yesterday’s speedwork. I’ve also been doing a fair share of cycling and strength training in between which I’m sure has helped. And I’m back on a regular eating schedule: breakfast, lunch and dinner based on the groceries at home.

Is it possible I’m working my way out of a rut? Just in time for the nyc half!

Wednesday’s treadmill tempo run was pretty solid. After warming up a little, I cranked out 3.5 miles at about a 7:05 pace… then finished off with 2 miles at 6:33! It’s been a while since I’ve banged out back to back 6 and a half minute miles, especially after already running 4+ miles. I probably would have gone a little further but I walked away from the treadmill for a few minutes, then came back and all the machines were full.

Then last night, I was running short on time, so I decided to try to fit in as much quality work as possible in a short amount of time. After warming up (I ALWAYS warm up now) I cranked the mph up to 10.8, which is a 5:33 pace. I wanted to see if I could hold it for a full mile and ended up being pretty impressed with myself. I did some treadmill hill work, then a half mile at 5:50 pace, then biked for 15 min.

One of the things I’ve read (I think it’s from Jack Daniels) is that once you break certain barriers in running (ie, marathon completion, 5:30 mile, etc) its always way easier to get yourself back to that level than it was to originally train to that point. Thank god. I would hate to have to repeat all the crazy training I did in the first half of this year just to get back to my new baseline!

J

Prospect Park 11 Miler

21, Jul 2009

After 4 hours of cycling through Brooklyn on Saturday I had my doubts about pulling off a long run on Sunday. Then a few Saturday afternoon beers turned into evening beers and I had more serious doubts about a successful Sunday 10-miler. When I walked out the door to 80 degree sunny weather at 11am, I figured my fate was sealed; my long run was going to suck.

The only chance I had of surviving was to load up on fluids and try to find as much shade as possible to run in. That’s when I turned my fate over to the NYC transit system. I decided to play a game of subway roulette.

I entered the 2,3 station at Wall Street. If the uptown train came first, I would take the train to the upper west side, following Riverside Park all the way up into the Bronx. If the downtown train came first I’d go for a run in Prospect Park. Either way I figured, I’d be mostly covered with shade.

The downtown train won and I was on my way to grand army plaza.

Since I had no idea what the mileage was for one full loop around the park I figured I would just run for about 75 minutes and that would be it. Fortunately on the way in, I asked a fellow runner about the distance and he gave me a very precise “3.34 miles.” I was thrilled. That made for an easy way to get in my 10 miles and keep track of my pace along the way.

As I embarked on my run, I started to really enjoy the new scenery, and the abundance of fellow runners in the park, quite different from my usual outer perimeter of Manhattan long run. The hills were somewhat challenging, but never overwhelming, which also made it fun. When I completed my first lap in 24:06 (7:13 splits) I was shocked how easy that pace felt and also a little concerned about keeping it up.

For the next lap, I intentionally slowed down a bit, but still felt pretty great the whole time, completing the lap in 24:36 (7:22 splits). I knew I had a lot left in me for the final lap and paced myself accordingly. I set my sights on a fellow runner who looked to be going 15-20 seconds faster than I was, and vowed to keep him in sight and eventually passed him in the final mile. The lap flew by in 23:40, finishing fast with 7:05’s. I felt so good, I ran a victory mile at the end, but was smart enough to keep the mileage under 12 miles.

Then I pigged out at the Arab-American festival which was going on in the park. I ate 2 grapeleaves, 2 falafel and a spinach pie on my walk out of the park, the perfect end to a perfect run.

J

GA Running + Brooklyn Biking

19, Jul 2009

My training schedule this week was sucky, but what else is new!

I had some good treadmilling on Tuesday morning. Then Wednesday, I left the apartment at 6:30am for a business trip down to Atlanta. I had a granola bar in the morning and somehow didn’t eat a thing until 5:3opm, so an evening run wasn’t really an option. I woke up Thursday morning after 10 solid hours of sleep and banged out about 5 miles in the Buckhead suburbs.

I don’t know how runners in the ATL do it. It’s hot and humid like Florida… but with hills, and lots of them. I was dying, 3 miles in. Then after getting home late on Thursday night, Friday was pretty much shot. Finally, on Saturday morning I redeemed myself with a 40 mile bike ride through Brooklyn.

I started at Battery Park, went over the Brooklyn Bridge and worked my way down to Prospect Park. From Prospect Park I followed the Ocean Parkway all the way down to Neptune, and continued east along the Belt Parkway bike path which brought me all the way to Canarsie Pier. Half way back, I was spent, but I finished the job. I have some pics and a map that I’ll post later.

J

Tuesday Treadmill Tempo Run

14, Jul 2009

I rocked it this morning, not sure how or why, but I did. Maybe its because lauren persuaded me to do my run on the treadmill, rather than outdoors. Its been so long since I’ve treadmilled, that I forgot how much easier it is. Either way, it was a big confidence booster to effortlessly bang out a 10k with 7 minute splits, whilst still in bachelor party recovery mode.


Maybe I’ve found the solution to my dreaded outdoor morning runs. Maybe its better to just hit the gym and do them on the treadmill. It’s an easier run, I can pre-set the pace and just go with it and I don’t have to worry about the terrain (see ankle twist, 2 weeks ago). And at least that way if nature calls, I’m a few quick paces from the locker room!

Bookmark the site, follow me on Twitter. If you can find me on facebook, more power to you.

J

Bachelor Party Recovery, Ankle, & Running for Fun

12, Jul 2009

I just got back from my bachelor party weekend in Montreal… ridiculously good time, but the unfortunate side-effect was 4 consecutive days of no running. Add to that about 3 dozen beers, a few mixed drinks, a dozen shots, and junk food out the wazoo and that’s a recipe for race training disaster.

My ankle still doesn’t feel quite right either, so even if I wanted to regroup and try to put together the pieces for a personal-record half marathon time in August, I doubt it would work. I’m frustrated about the ankle thing, because my foot doctor told me it wasn’t really a problem. And it is.

All of this leads me to one conclusion. I am going to use the next month to have fun with running. I’m not going out to be competitive, I’m not going to train on days I don’t want to, I’m just going to enjoy running as a hobby and as a leisure activity. Hopefully taking a step back will reinstate my enthusiasm Gasparilla Marathon training this winter.

Thanks for reading. Make sure to bookmark the site and come back often. Or find me on twitter NYCin310!

J

Wednesday Night at the East 6th St Track

9, Jul 2009

Some good workouts spaced a little too far apart, add in some work/life craziness and some unlucky injuries and that’s about where I am right now with my half marathon training program. I have no doubt i’ll be able to get through the distance at a comfortable pace, but I can feel the speed I worked so hard to build up slipping out from under me.

It kind of sucks but I just have to keep telling myself that I’ve made some amazing gains this year and that when I need to get serious about running again its not going anywhere. That being said I had a pretty good run yesterday.

  • 2.5 mile slow tempo run to the east 6th track
  • 2 sets each of pull-ups, dips and push-ups at the fitness park
  • 4×400’s averaging 1:16
  • 2 more sets each of pull-ups, dips and push-ups
  • Then a cool-down 2.5 mile jog on the way back

I bumped into @runanskyrun at the track, he was training with the Paragon group. They run a weekly Wednesday night speed session there. I’ve never seen the track so busy, and although it was somewhat challenging to do speed-work while sharing the track with about 200 people, it was pretty cool to be around so many enthusiastic runners.

J

Achilles 5 Miler – June 28th Wrap Up

7, Jul 2009

Here’s a wrap up of the Hope & Possibility 5 Miler from June 28th as described by our team organizer’s wife…
http://thischarminglife.blogspot.com/2009/07/officially-unpacked.html  

Thanks again to the Murphy’s for setting up and documenting this excellent day.
J


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