week 17 wrap-up

ahhhhhhh!!!!! it’s now race week!!!  when did this happen???

So of course, taper week 2 is not without being packed with excitement…yeah if you can call it that.

So track was 8 x 400…no more 1000′s or 1200′s, just short stuff from there on in.  I hit my usual 1:35-1:36 with a 1:34 thrown in there….so while the workout was status quo, of course drama has to come from the loose soccer balls, which one unfortunately nabbed me in the shin-thank God I had my compression sox on!!

Wednesday I knew I had to get my recovery run done in the AM, as between an all-company meeting and the annual celebration of Oktoberfest at work, I knew it was gonna be a wasted day, no pun intended, and that no workout was gonna happen after work.  Sure enough, after sampling all 4 of the CFO’s varieties of home brew I hit the bar afterwards with some other colleagues…yep that was a late nite.

Thursday nite was cold and very rainy.  Cold I can deal with…but no need to be a weather hero so close to game time.  So I bailed on that nite’s workout in favor of some much-needed rest.

As for the weekend…did anyone imagine that it would snow in October?  Yeah, when I saw the forecast a coupla days out I didn’t believe it.  I mean, I didn’t see a low of 32 degrees or lower anywhere.  Boy we were in for a surprise on Saturday!!  My original plan to do a short run including the 5th Ave hill was scrapped in favor of the dreadmill and a yoga class.  On the topic of the dreadmill, I’m finding I actually don’t mind the Woodway brand too much…there’s usually 1 or 2 at the NYSC locations, so if I absolutely have to resort to the dreadmill, I hit up one of those!

So as Central Park was closed for part of yesterday, I hit up the West Side path for my last long run-8 miles with 7 @ MP.  The conditions on the path, post-snowstorm were pretty good.  It wasn’t too cold (I was actually wearing shorts!) though it was pretty windy-the big downside to running along the water, as it meant running into headwinds…and I’m sure you can tell which were the headwind miles.

Running into the wind, those first coupla miles were slower than I wanted.  And even though overall I hit the time, of course I couldn’t help but panic that if it is windy on Sunday, then I am screwed…

Oh yeah how does that weather look?  I know there’s time for it to change, but…

Actually-a little warmer than I would like (ideal for me would be in the 40′s) but compared to this past weekend-I’ll take it!!

poll time-nycm 2011 edition!

Yep, it’s back!! And this time it will be in the sidebar til race day…

Again-realistic guesses please! (if you want to comment your guess, go ahead too!)

So to give some background, I might as well reveal my several tiers of race goals.

• Finish.  After MCM in 2009, I will never take finishing for granted ever again.
• Sub-4.  I’ve never run a marathon over 4 hours.  I’d kind of like to keep up that streak.
• Sub-3:40.  Will be my third time trying for it!!  Would love to get this time after it has eluded me the last coupla years…and oh yeah, is also the new BQ time for my age group.
• Sub-3:35.  BQ-5 for me, or the open standard…would be kinda cool to get even though I’ve aged up :)  Using my SI Half time as a predictor, McMillan sez 3:31:51.  Doable?  Maybe.  My MP work has been around that pace… (and for what it’s worth, in 2008 McMillan predicted a time 23 secs slower than what I actually ran in NYC!  Pretty damn close.)
• If things were to go totally, absolutely perfect…stars aligned, etc…sub-3:30.  in other words, I don’t anticipate this one happening.  If it does, I will be dancing on tables   Daniels predicts 3:28:39 from my SI Half time, but I still feel that is a little aggressive…

Training seemed, mileage-wise, to be sorta in line with 2008-which coincidentally, was my last good marathon   But lot more quality this time around (track, tempo, hills), including MP work, and the race times showed it

And for fun, a little comparison of the tune-up races in previous years and what they led to on race day

	NYC 2006	NYC 2008	Chicago 2010	NYC 2011
5K	N/A	22:44	23:24 22:48	22:30
4 mile	N/A	N/A	N/A	28:43
5 mile	39:03	38:11	37:36	36:00
Half-marathon	1:47:51 (NYC Half) 1:48:57 (Grete’s)	1:42:20	1:44:19 (extrapolated from 20K time)	1:38:58 (flat) 1:40:27 (hilly)
Marathon result	3:58:26	3:44:14	3:43:06	???

Vote early. But do not vote often-I once again fixed it so certain people won’t try and stuff the ballot box…you all know who you are!

Thanks for playing!

week 16 wrap-up

One week of taper down.  2 to go.

Sunday was the “last 10 miles” run.  Which was good, I needed to revisit 5th Avenue.  And given that the portion in the Bronx changed since I ran the race last, would be a good idea to check that out as well and make mental notes.

So no need to take a cab this time, I was supposed to get in 12-14 miles so running to the meetup spot from midtown was a perfect warmup.  A big crowd was assembled, not quite the 500 from last week but still a decent size.  We separated into pace groups…I was 9 minutes…duh   And set off.

Once again, I tried to make notes of hills (one i specifically seemed to take note of was up to 86th)…hmmm not as bad as I remembered though.  Almost made a wrong turn in Da Bronx at that 3 way intersection but got back on track   There’s gonna be a coupla really quick turns around 140th….tangents, anyone?

The first mile was right on the money at 8:57, but afterwards I noticed others were starting to push the pace a bit and I was falling behind.  Was barely hanging in there, thank god for the intersections to regroup.  Even when we got back to Manhattan, I didn’t want to push it, as I had to save something for 5th Avenue.  And unfortunately, that was where I really got dropped.  So frustrating.  I had to do under 8:40 at that point and yet I couldn’t stick with everyone.  (remember, this was supposed to be the 9:00 group…)  At that point it was just like “get to the park, and get this done without embarrassing myself further.”

And overall was definitely quicker than I wanted, the 10 turned out to average 8:39 pace.  So much for just doing 9′s and cruising through it.  But the frustrating part was not being able to stick with the group when they were going faster, especially since most were people I should be able to stick with in workouts or races, if not finish ahead of.  The only way I could have stuck with them was if I turned it into a race effort, as is I was at the very edge of my comfort zone.  How will I ever run a faster pace in 2 weeks if I can’t do it now?  Thankfully Coach T was amongst those waiting for everyone at the finish, as I definitely had to vent…

I really hope this run was just a fluke, but who knows?  One more chance to run MP next weekend and I really hope I nail it.  And hope the legs get with the program next time I have to run 5th Avenue…

And the 15-day forecast for November 6th is out.  Let the weather obsessions begin!

say hello to my (new) little friend

Soooo…I mentioned the other day that Mr. Garmin had his final run on Sunday. Who is his successor, you wonder?

None other than the Garmin 310XT.  Thanks to a 15% discount and having a lot of $$ in the form of gift cards to spend at JackRabbit, I was able to pick this baby up.  Why did I go with this as opposed to the models that look more like a watch?  Well first off, I hate the touch bezel.  And the screen is too small-I like having 4 fields on the screen.  The model with the touch screen looks cool, but since it’s so new I’m sure it’s still sorta buggy.  This model got good reviews.  And it’s water-resistant!  And I love the wireless transfer-beats the hell out of the USB transfer, which was giving me nothing but problems for awhile…

I tried it out for the first time at the track and was pretty easy to use.  I wish I could say the workout was as easy!  Another workout of 1000′s…keeping with tapering, lessening the volume, not the intensity.

Interval	Time	Pace
1000m	4:11.73	6:45.12
1000m	4:11.91	6:45.41
1000m	4:08.90	6:40.57

quite similar to last week!  just over 4:10, then get just under for the last one.  Glad this workout was short and sweet, as I headed uptown to have some drinks with the Flyers, where I modeled one of my newer apparel acquisitions.

 So yesterday I got to test how water-resistant this thing is, as it was raining.  The downside was that it seemed to take forever to get a signal-something I thought was improved over the 305 with this model!  Not exactly fun when it’s raining   Anyway, it finally locked and I banged out some easy miles.  The device held up well (not that it was raining super-hard) and when I got home I downloaded a device software update hoping it will help the satellite problem…

Looks like it did, as it located the satellites in less than a minute.  Wow, I think that may be a record, especially in midtown Manhattan!   More 1000′s on the agenda tonite-though tempo.  5 x 1000, minute rest inbetween.  Shoot for 4:30.  (tempo splits outlined in red below.)

I think this was the first time-at least in a very long time-that I actually nailed the tempo.  Could be because it was cool and not humid for a change, or maybe everything is finally coming together, but I was definitely pleased!

So far, so good, I think me and my new Garmin friend will be very happy together.  Though it needs a name, can’t use Mr. Garmin again…any suggestions?

week 15 wrap-up

3 weeks to go! And you know what that means…

Hey on the topic, might as well throw in some MC Hammer for your listening pleasure…

Getting back to business.  Yep, this was not an easy week at all.  Even 2 days later, I was still feeling my race, but me and my compression socks sucked it up through a set of 4×1000′s.  There was an option to add on another 800 at the end, but Coach T said for me it wasn’t optional.  meaning he was saving me from myself and cutting me off after the 1000′s.

I was supposed to hit 4:10′s…got there eventually

Interval	Time	Pace
1000m	4:11.64	6:44.98
1000m	4:11.10	6:44.11
1000m	4:12.32	6:46.07
1000m	4:10.82	6:43.66

Thursday was hills, then Sunday was the last 20-miler-the “3 Bridges Run Redux.”  Once again, I’d be leading the “niners.”  Difference this time was a much earlier wake-up call!!  As this run brought around 500 people, it had to be split up into multiple waves as opposed to the 3 waves of 2 weeks ago.  What does that mean for me?  The 9 minute group would be departing for run at 6:45.  AM.  Yes you read that right.  The sun was barely up when we left.  But hey, it means we’d get back earlier to shop at JackRabbit (the run meeting place), right?   (and definitely was fortuitous that this run left from the west side JR!  meaning no transfers, no MTA fails!)

So anyway, we were blessed with another nice day, albeit a little windy, especially in the early miles on the West Side Highway.  Mental note-if it’s windy on race day, draft off of someone taller   I was the sole leader for the group this time around, though pretty much everyone stuck together and a couple others helped me at times.  Another great group to work with!  The pacing went well as usual-only miles that were slower were the headwind and bridge miles, and not by much.  In fact, at the water station at the 10.5 mile point in Brooklyn, Flyer PN who was manning the station with his wife said that my group was within a minute or 2 of the expected arrival time.  whoa.  how good is that?   We hit a bit of traffic in the park, as there was some huge walk going on that was taking up almost the entire 72nd street transverse and the east drive.  Found a clearing and crossed in order to hit the Great Lawn and get over to the west side and back to where we started…though we did have to do a little bit extra around the block to get exactly to 20 miles!   But we were DONE!!

And the splits:

Mile 2 had the major headwind…and I’m sure you can tell where the bridges were   But all in all, not bad.

Sooo afterwards I did some shopping…yep I had quite a bit of $$ to spend at JR, since I got gift cards for pacing both 3 Bridges runs and my baby brother got me a gift card for my B-day too.  I’ll eventually reveal what I got, but I will say that Mr. Garmin took FOREVER to get a signal before the run.  He must have known it would be his last outing or something   (and it was a good thing my group was one of the first to finish-no lines!!  By the time the later groups finished, the lines were insane!)  And I hit up 16 Handles because of course, it’s never too early for 16 Handles.  Even at 11 AM.  Especially after running 20 miles

Thankfully not really sore today…compression socks FTW!!  I think the hot pink CEP’s are gonna be part of the marathon outfit again   Did get a much-needed massage today for good measure!!  And for the next 3 weeks?  It’s all about staying uninjured and hoping to not catch whatever is going around in my office.  Let the taper madness begin!

the times, they are a-changin’

Hi everyone!  Well of course I have to comment on this week’s hot topic in the running world.

In case you have been in hibernation the last few days, here it is, plain and simple-guidelines for NYCM guaranteed entry will be changing.  And honestly, this doesn’t surprise me, I knew it was only a matter of time.

Thankfully, the 9+1 (9 races + 1 volunteer) won’t be changing-for now.  I don’t think they would ever do away with it, but would up it in the future (11+2?  Have some sort of distance requirement for part of the 9 so someone can’t do all 4 or 5 milers to get in?)  So here’s what’s changing and my thoughts on them:

Qualifying by cancelling entry. In the past, applicants to the marathon who canceled their entry according to cancellation guidelines were eligible for guaranteed entry to the following year’s race, and could continue to cancel (and receive guaranteed entry) in subsequent years. Our new policy preserves the cancellation policy but prohibits guaranteed entry by this method following a second consecutive cancellation. Applicants who cancelled in 2010 and 2011 are grandfathered in.

I personally agree this had to happen, as I know there are people who sign up every year and cancel with no intention of running it, or are a “maybe” at best.  Why have a spot for those who are wishy-washy instead of someone who really wants to be there?

Qualifying by being denied entry three consecutive times. In the past, applicants to the marathon have been eligible for guaranteed entry if they have been denied entry three years in a row. This policy will be gradually eliminated. Applicants denied entry for the three years 2009-2011 will be eligible for guaranteed entry in 2012. Applicants denied entry for the three years 2010-2012 will be eligible for guaranteed entry in 2013. Applicants denied entry for the three years 2011-2013 will not be eligible for guaranteed entry in 2014.

This I sort of wish they didn’t have to get rid of-especially since out of towners don’t have the option of the 9+1, they should have a chance to get in eventually.  But I guess cuts had to be made somewhere…

Qualifying by finishing 15 previous New York City Marathons. The ING New York City Marathon offers eligibility for guaranteed entry to runners who have finished 15 or more New York City Marathons. We will discontinue this policy, though we will grandfather in all runners who accumulate 15 or more finishes as of 2015.

This I am a little conflicted about, as I can see both sides of the situation.  This was a policy that rewarded dedication.  On the other hand, I’d rather see someone who has never done the race before get in and have a chance to run rather than someone who has run it 15+ times.  I do feel for those who are just gonna barely miss out (will only have 13 or 14 by 2015…)

Qualifying with a fast marathon or half-marathon time. The time qualifying standards will be tightened to 75% of age-graded times in five-year increments.

Ohhh this is the biggie.  And honestly, especially given Boston tightening their standards, I knew it was only a matter of time before NYC changed theirs.  And if anyone remembers that far back-the current standards are actually looser than have been in the past.  The current standards were last changed in 2006-I can’t remember for other age groups, but for open women, the half time got loosened from 1:34 to 1:37, and marathon from 3:18 to 3:23.  And apparently they had gotten loosened in 2005 too, meaning 2004 and earlier were harder than 1:34/3:18.  Sooo…what is the latest?

Yeah.  Way, way outta my league.  And if anything, I think my age group (the 30-somethings…both men and women) gets hit hardest by this (yeah, I know the 40-44 AG has more time chopped off…but hear me out.)  As you may (or may not know), runners start getting age-graded time adjustments at age 30, meaning that a certain AG% for someone in mid-to-late 30′s would be a different time than someone in their 20′s.  For example-75% for a 35-year-old female would be 1:28:38 for a half, and 3:03:19 for a full marathon-not quite 1:27/3:00.  Granted, I’m nowhere near these times right now, but even a minute or 2 can make a difference for someone who is in striking distance.  I think the fair thing to do would have been to separate out 30-39 or 35-39 instead of lumping all under 40 together.

And contrary to popular belief (from what I have heard others say), I truly believe the shift in the times is NOT a ploy to screw over local runners…if anything, I think non-local runners get more screwed, again we are lucky to still have the option of the 9+1! 

As for me…yeah it will still be 9+1 for me   Since these standards won’t be going into effect til 2013, I may have one more shot in January to try for a sub-1:37 half.  As for the new standards?  Well right now, they are definitely out of reach for me.  That said, I remember saying in 2006 when the standards changed last “…not that I am anywhere close to these times right now…”  And 5 years later, i was in striking distance of the half standard…what could be in another 5 years?  (unless they change again! )

What are everyone else’s thoughts on the changes to the NYCM guaranteed entry standards?

my first F35-39 race (staten island half report)

So even though I mentioned the possiblity of racing the Staten Island Half previously, I was sorta quiet about it since I wasn’t sure what my strategy was gonna be.  I had signed up just to have the opportunity to use it as a long run, or marathon-pace run if need be, as it falls on the weekend between my two 20-milers.  But after missing my goal in Philly, Coach T and I talked about the possiblity of racing this one, and he did give me the blessing to go for it.  I ran this race only once before-5 years ago, but just as a training run.  I distinctly remembered 1 hill in the beginning, and a biggie at mile 8, but was described by many as a PR course.  The weather forecast was a bit warmer than ideal, but considering I ran great races in the summer heat, I didn’t let that psych me out one bit.

So that Sunday (4 weeks out from the big day, to be exact), I did the routine that most likely would happen on marathon day too.  Woke up way too early.  Breakfast and coffee (Trader Joe’s Pumpkin Spice coffee FTW!  Perfect since I ran out of Peppermint and almost out of Gingerbread and those won’t be back in the stores for while.)  Put the race outfit on…went with the Adioses again for the shoes, and actually tried out a different racing outfit-Flyers singlet (I usually wear the fitted top) and my Lululemon Speed shorts (instead of my short fitted Nike shorts.)  As the shorts have gel pockets, I wouldn’t need a pocket in my top…so I wanted to try out racing in this combo.  (is it me, or do I use this half to try out new shorts?  Last time it was the infamous “naked shorts”…)

And I left my place around 5:30ish, and barely caught the 1 train at Times Square.  Yep, even though NYRR suggested we take the 7:30 ferry at the latest, I felt that would be cutting it too close.  I took the ferry to a Staten island Yankee game this past summer, and it was almost a half hour late.  If the 7:30 was that late, I’d be missing the start.  So I decided to take the 6:30 ferry…I’d rather get to Staten Island early and zone out rather than be in the terminal on the Manhattan side and stress out.  And given that the ferry terminal had plenty of runners, I wasn’t alone in that assessment (of course, some may have been frontloading with a few extra miles.)  I strategically positioned myself near the ferry entrance, and when the doors opened, was able to get a seat near where the exit would be on the SI side and a window seat too.  I think this ferry left maybe 5 minutes late…not too bad, I just listened to my race morning playlist and enjoyed the views during the trip.  And even after getting to SI, the time seemed to go by quickly…found a place to sit and chill out (beautiful morning to sit outside by the water!)…chatted with Flyer and non-Flyer friends, before I knew it, was time to head to the corrals.

just out of the starting gate-i'm to the right of purple chick

So I don’t know who was on announcing duty today, but I actually missed Mary Wittenberg.  This guy was going on and on about the weather and how it was so hot…oh yeah and the comment about how the ChampionChip is “as useful as a rotary phone” (if thats the case, can I get my $35 back that I paid for it way back when?)  I even heard the guy was making fun of people who were late because they were delayed by the ferry…yeah there was some drama there.  Not only was the 7:30 ferry late, but it couldn’t hold everyone waiting.  There was an additional one added around 8-ish, I believe?  But still there were definitely a lot of people who were going to miss the start.  (wow-am I glad I decided to go on the early ferry!)  Even though they did say they were going to delay the start, Mr. Garmin said I started at 8:32 (original start time was 8:30) so they couldn’t have waited that long…

So we headed out of the stadium and onto the streets…mile 1 was uphill but I felt in control.  When I saw my first mile was 7:23 I was pleased…but there was the possibility I may have gone out too fast.  Oh yeah, we were running on unshaded roads on a warm and sunny day, and remember that supposed “flat and fast” course?

Um yeah.  I remembered there was gonna be a hill at mile 8, but I definitely did not remember some of the others!

I just kept going…at around mile 3 I saw Lam speed past me…apparently he got caught on one of the late ferries and had to weave his way through the field (but no worries, since he still PR’ed!  yay!)  I said to him to “go get it.”  As for me, it’s possible my fast start worked against me, as the next 3 miles were 7:34, 7:44, 7:42.  Uh oh…could I be in trouble?  Somewhere in mile 4 I heard someone cheering for me…I looked quickly and saw AP, our Master Blaster…since he’s our resident Staten Islander, I figured he’d either be running or spectating.

Mile 5 dropped to 7:55…yeah that was up another hill.  But still.  I could have very easily thrown in the towel but just make the rest of the race a marathon-pace run but I chose to fight.  Being that this was an out-and-back, what goes up must come down, right?  And we were nearing the part of the course that I really liked, as the turnaround as around a mile away I saw people coming back on the other side…then it was my turn to hit the turnaround…I heard people cheering for me and if I couldn’t acknowledge you, I’m sorry-was too focused on the task at hand but know it was appreciated! 

just passed my teammate with a mile or 2 to go...

Then mile 8 brought the hill.  The one that 5 years ago I said was “a bigger bitch than I am.”  Seemed like it lasted almost the entire mile!  “Come on, Flyer!” said a guy wearing a NYC Triathlon top who was trying to encourage me to stick with him.  Relief when we hit the top.  At 8:04, this was by far the slowest mile of the race, and my only mile over 8 minutes.  Even the downhill right afterwards…didn’t feel like a reward right then and there, took about 100-200 meters to recover from the hill.  Mile 9 went through Fort Wadsworth…boy it’s gonna look quite different in 4 weeks, just crawling with runners   Come to think of it-I’m sure there was a view of the Verrazano Bridge somewhere in these last coupla miles but I didn’t even notice!  Exited the Fort and went back into town…saw AP again with his son, and he was taking pictures…I’m sure I didn’t look too happy at that point though

So up til mile 10 or 11, was just trying to maintain pace.  By this point there were people to pace off of…NYC Tri guy, and a couple of Dashing Whippets (I just hoped I wasn’t being too annoying, my breathing was getting loud by that point…working hard!)  In the beginning, everyone who had started late and weaving their way through the field…didn’t know who was running what pace!  By now everyone had pretty much settled in.  Memories from the backstretch…me saying “Shut up!” to those saying “Almost there!” and having other runners say “thank you!”…the very welcome sprinklers at the water stations and elsewhere…the DJ playing “Rain Over Me” and me thinking “ooh rain would be nice right now” 

finishing stretch!

After the bridge at the beginning of mile 12, I thought the hills were over…ugh I guess I forgot about one more!  But then I really think it’s downhill from here?  And passing by the mile 12 marker, I could hear the announcer for the finishers but I forced myself to not look in that direction, just crank it for the last mile.  Headed down the ramp into the stadium with about a half-mile to go and I knew it was just a straight shot to the finish.  And the clock was saying 1:40:xx…which was just alright by me!!

Final time-1:40:27, 7:40 pace.  My 3rd fastest half ever (only 2 faster were in Philly) and a soft ”hilly course” PR, i guess  

The deets:

Split	Time	Elevation Gain	Elevation Loss
1	7:23.8	17	10
2	7:34.7	32	51
3	7:44.3	14	14
4	7:42.1	45	14
5	7:55.2	68	12
6	7:26.2	0	94
7	7:42.6	13	22
8	8:04.8	105	0
9	7:30.6	0	70
10	7:32.5	13	32
11	7:44.0	0	5
12	7:57.3	61	43
13	7:25.0	39	43
13.1	0:43.6 (6:38 pace)	0	0

As you can see, the elevation changes tell the story of the splits!

And I was 12th in my new age group…my highest age-group placing ever in a NYRR race!!  Maybe there is something to this whole 35-39 age group   The Flyer women took 3rd and I was the 3rd Flyer female so I got one of these:

And yeah, I know the high placing and finishing 3rd among the Flyer women was only because a lot of the fasties did Grete’s the previous weekend…so a little bittersweet.  I’ll take it though!  Hadn’t gotten one of those team medals in a long time (few years?)…we have so many fast women on the team now, the times I finish top 5 are few and far between!

So even though I would have loved to have run 1:38-1:39…or better if that was where the day took me, I’m still happy with this race.  I could have easily thrown in the towel and “tempoed” it but I fought to the finish.  Unlike Brooklyn, I wasn’t roadkill in the last 5 miles And besides, I do remember that it was only a few years ago when I was frustrated at being stuck at a 1:47-1:48 plateau for the half, I was trying to break 1:45 but coming up short…now I can knock on the door of 1:40 in non-ideal conditions on a hilly course?  And of course, eye on the prize and I like that this race predicts a 3:31 marathon…

Next?  Now it’s time to get in that last big week and the last 20 miler, then taper down and stay uninjured before the big day in 4 weeks!

week 14 wrap-up

considering I haven’t posted since my last “week-in-review” post, I guess I have been just a little busy this past week?

Considering going right from a 20-miler to a Yankee game and sitting in a stadium seat for hours…no time for ice bath, etc., is not the most ideal form of recovery, my legs didn’t feel so horrible when doing reps at the track a coupla days later.  (though it did take a little while for the calves to respond.)

Interval	Time	Pace
400m	1:36.66	6:28.90
400m	1:37.80	6:33.48
400m	1:36.65	6:28.86
400m	1:35.30	6:23.43
400m	1:36.90	6:29.86
400m	1:35.95	6:26.04
400m	1:35.65	6:24.83
400m	1:34.77	6:21.29
400m	1:34.47	6:20.09
400m	1:32.18	6:10.87

Was a little slower overall than the last time we did 10 x 400 but finished pretty strong.  (of course it didn’t hurt that guy from NBR was cheering me on during the 8th interval…always a sucker for impressing the guyz!)

Hit the Great Lawn for tempo intervals on Thursday.  You know it’s gonna be torture…no, not even when hearing what the workout was!  Nope, it’s seeing one of these at the south end of the Great Lawn.

Ohhh the waffle truck was tempting all of us.  But dammit, it was gonna be closed before we finished our workout.  And unfortunately we couldn’t indulge then and there, as that was not quite the carbo-loading the coaches would have in mind for us.

So it was a tolerable tempo workout…6 x half-mile with a very very short jog inbetween…so pretty much continuous.  (others had to do 8 or even 10, but I was let off the hook due to racing this past weekend…)

Interval	Time	Pace
0.48 mi	3:28.75	7:15
0.48 mi	3:48.78	7:57
0.48 mi	3:42.00	7:43
0.48 mi	3:34.22	7:27
0.48 mi	3:37.75	7:34
0.48 mi	3:33.95	7:26

I was all over the place here…was supposed to be shooting for 3:40 but came up fast most of the time…Mr. Garmin was saying it was short.  Not sure if he was right (it has given me some flukey readings on the oval before) or if I really was going too fast-I’ll take it though.

And it was a little chilly afterwards, so I put this lovely apparel item on:

Yes, I’m a dork and couldn’t wait to buy a “Boston Qualifier” item   However, the way I see it…it’s no different than, like, making sure I keep at it to still fit into my awards gala dress?  I’m gonna need all the motivation I can get to train through the winter!

Coming up in my next post will be a report from today…my first race in my new age group.

week 13 wrap-up

hmmm maybe it’s appropriate that I wore an A-Rod shirt to the game…he’s #13, the game ended week #13 of training…

so last week was jam-packed, between holiday festivities with la familia and my highest mileage week so far, capped off with 20 miles.  No wonder by Saturday I was exhausted.  I had every intention of getting out to spectate and cheer at Grete’s Great Gallop half marathon in da park, but the snooze button definitely won out.  I needed it though…as Sunday was gonna be a long day…

So once again, I would be pacing a group for the Flyers‘ famous 3 Bridges Run, definitely one of my favorite runs.  Was definitely disappointed to have missed it last year due to its proximity to Chicago!  Anyway, I’d be co-leading the 9:00 group, whereas in the past I did the 9:30′s.  I was definitely fighting some tired legs, but “well I did 9′s during the Heatpocalypse…”  I did have 2 strokes of good fortune.  First, the run was gonna have a wave start of sorts, and my group was in the last wave.  Yay for 40 extra minutes of sleep.  Second, the Yankee playoff game I was supposed to attend Saturday night?  Kinda got postponed to Sunday afternoon due to rain…something you don’t see much around here these days…yes I’m being sarcastic

So thankfully there were no MTA fails, and and it looked like the weather gods were gonna be kind to us as well.  We actually had a pretty small group-around 10 peeps, but that would make it easier to work together.  Flyer RA was a great co-leader (though I did have to tell him at a coupla points to rein it in when we seemed to be speeding up a little ) and in general it was a very nice group-hopefully they will all join for the next run in 2 weeks!   As for me, it took a mile or 2 to loosen up, but as I settled in, all was well.  Made sure to not commit the same fueling error as a week earlier-took a gel every 5 miles (so 3 total) and Gatorade every so often and still felt good at mile 20…what a difference from the previous week when I felt horrible after 12 miles and just barely made it to 14.  So it’s established…minimalist fueling just does not work for me, for whatever reason.  All in all, Mr. Garmin said I did 20.39 miles in 2:58:24…8:45 pace.  Not sure if we really were that fast or if Mr. Garmin was just flukey (I think everyone’s Garmins in our group had a different reading!) but I’m taking it.

So afterwards, headed back to the UES JackRabbit which was the meeting place for the run…while most were shopping, trying on shoes and mingling, I just grabbed a quick bite to eat, chatted with Coach T about the run, and then had to head out to get cleaned up and meet up with JW to head up to the Cathedral in the Bronx!!  Though I wish the end result had been better-my perfect record this year has ended-it is still amazing to be there for the playoffs…first time I’ve been there for a playoff game in 10 years!  And awesome seats too!

And so begins another week.  But at least I got something cool in the mail to make my Monday a little bit better!