And this is why I love fall time…

November 16, 2012

The other day, I did a short post on Washington, DC: Rave Run worthy. In the post there was a photo of Washington, DC durning the peak of Cherry Blossom season. It was a pretty photo I found on tumblr. Well yesterday, I went running again on the MVT and I had to stop to take some photos, it was that gorgeous.

Although, DC, is pretty during the spring, nothing beats the Fall time here.

And this is why…

Color

The Potomac shines from the sun.

I feel like I am bragging, but I can’t help it. I live in a city, but I get to run by this everyday!

RUN ANALYZE

SUMMERY from my Garmin

Distance: 3.03

Time: 27:48

Average Pace: 9:11 min/mi

Best Pace: 8:19 min/mi

Calories: 245 C

Run Cadence: 93

Speed Work Drill

November 13, 2012

I wanted to share with you another recap on a speed work drill I did last Thursday. Again this was run on the treadmill in my Newton, Distance U shoes.

picture found on tumblr

Thursday, November 8th, 2012

11: 40 PM

RUN ANALYZE

SUMMERY from my Garmin

Distance: 3.10 miles

Time: 25:19

Average Pace: 8:09 min/m

Best Pace: 7:14

Calories: 253 C

Run Cadence: 97

I felt really good about this treadmill drill. However, because I am only doing daily 5K runs, my weekly mileage is drastically lower.

Washington, DC: RAVE RUN worthy!

November 12, 2012

I love that my home is RAVE RUN worthy. I probably have run this area along the potomac a million times. If you were ever wondering what it would be like to run the Cherry Blossom 10 miler, this is what it looks like.

Questions for You

Is your home town/city RAVE RUN worthy?
Where is the prettiest place you have ever run?

* photo found on tumblr.

At Night Running Rituals

November 9, 2012

The night before a race, my ritual is to lay out my running clothes and prepare everything for the morning. I have never actually slept in my running clothes, but I recently heard from another runner that this is quite normal. Now I am considering this, it seems like a pretty practical idea, especially for those that are not morning people.

Do you sleep in your running clothes?

Proud to be a Runner. Proud to be an American.

November 6, 2012

“If you want to run at a fast pace, you need to train at a fast pace several days a week.” – Hal Higdon

Before I wasn’t too worried about speed, and never did any speed work training. But now, I know I can run a 5K, 10K, 10 miler, half marathon, even a full marathon. I think after 2 full marathons, I finally have the right to call myself a runner. So it is time to take my running to a different level. I have decided it is no longer about, “Can I run this milage or not… ” because I have already proved that I can, physically and mentally. So my running is now about doing my personal best. And in order to break old records and create new ones for myself, I need speed drills.

I was always confused on speed drills. Maybe that is why it has taken this long to try one out. But I tend to always complicate things, when really it is very simple. Hal Higdon says, “If you want to run at a fast pace, you need to train at a fast pace several days a week.” So that is what my plan is. The only thing that I regret is not starting this speed work training sooner. My half marathon is in less than four weeks. But my one fitness goal for November is to train properly for this half marathon. Training includes, speed work, tempo runs, long distance runs, strength training, and some mild stretching.

On Sunday night, I felt really good, after I ran, my 5k speed work training run. So I decided today to try it again.

RUN ANALYZE

SUMMERY from my Garmin

Distance: 3.12 miles

Time: 26:03

Average Pace: 8:24

Best Pace: 7:20

Calories: 253 C

Run Cadence: 96

TREADMILL DETAILS

Again I ran this on the treadmill. (I hate the treadmill, and usually run outside) This time, I started out running at 6.8- 7.0, for the first mile. Then on the second mile I brought it up to 7.0-7.5. The third mile I ran at 7.5-7.8. whole time I felt really good. I never felt like I had to stop. I felt like I could keep going. This is a very good sign, but I think I can push myself more. Next time I do speed drills I am going to do interval training and really sprint hard.

Again I ran in my Newton- Distance U. This is the lightest and most minimalist shoe in my shoe rotation. Because of the shoes, my run felt light, easy, and fast. I still want to work on bring my Cadence up.

STRENGTH TRAIN

I also have been trying to do more strength training. It is a must for me on days when I do speed drills. I am really trying to strengthen my core. So below are the details.

seated dumbbell rear deltoid raises – 3 sets (10 reps) 5 lb dumbbells

seated dumbbell front raise – 3 sets (10 reps) 5 lb dumbbells – this was my favorite one and this one intensely works your abs.

weighted crunch on stability ball – 3 sets (10 reps) 5 lb dumbbells

plank on forearms while balancing on the stability ball – 3 sets 1 minute each

VOTING

Also everyone knows what today is…. ELECTION DAY! So this morning I woke up at 6:40 am and was at the polls by 7:00 am. It felt good to be so productive before work – getting my work out in and my vote on. As you may or may not know, I live in Washington, DC, which is by far the most political area in the USA. Sometimes being surrounded by politics all the time can be exhausting and stressful, but today was a happy day. I am so proud have the freedom to vote. It is days like these that make me grateful that I was born an American.

My sticker. My proof. I voted.

If you haven’t had the chance to vote yet… it is not too late!

Speed Work

November 5, 2012

This morning, I woke up at my normal time, 8:00 am, but because it was daylight savings time, the clock went from 8 to 7. If you have been following my blog, you may already know how much I love my mornings, so having an extra hour this morning was a real treat. Unfortunately, I didn’t squeeze in a morning run, so instead I hit up the gym after work.

It is funny how things change. Four years ago, I was a gym rat, spending all my running time on the treadmill. But now, I can’t even remember the last time I set foot in a gym. Honestly, I hate the gym atmosphere and can’t stand the treadmill. However, I wanted to get in a short really fast run. The best place to work on speed is either at the track or on the treadmill, and because it is getting darker earlier, I decided on the treadmill.

So I put on my pink Newton shoes, the Distance U, and headed to the gym.

Time to get faster! Decked out in my favorite Lululemon.

RUN ANALYZE

SUMMERY from my Garmin

Distance: 3.12 miles

Time: 26.19

Average Pace: 8:27 min/mi

Best Pace: 7:42 min/mi

Average Run Cadence 97 spm

Calories: 254 C

TREADMILL DETAILS

I did a brief warm up walk on the t-mill for about 1 minute. Then I ran the first mile at 6.5 taking the speed up to 6.8 the last two minutes of the first mile. This was around a 9 minute mile. Then I ran the second mile at 7.0 which is around an 8:30 minute mile. Then I ran the last mile at 7.5 which is an 8 minute mile or slightly under. I was pretty satisfied with my speedy 5k.

At first, my Newton shoes felt really weird on the treadmill. But after a minute or two, I felt super light and fast, never feeling tired. It felt good to work up a sweat quickly and get those muscles moving.

Questions for you…

Do you prefer to run far or run fast?
Where do you do your speed workouts? Treadmill or track?

Half Marathon Training: Weather can make or break a long run!

November 4, 2012

WEATHER can make or break a long run.

Newtons and Camelbak. You guessed it- its long run time!

Yesterday, I went on a 10 mile run with L. It was a really good long run. I never thought weather would effect me so much, but ever since I started running five years ago I remember how cold past winters have been and when we have had a heat wave summer. As for yesterday morning… it was sunny and around 50 degrees, perfect running weather. It is officially time to swap out my running shorts for running pants and tanks for long sleeve shirts.

Yesterday, I ran in my adidas running capris and my brooks MCM long sleeve running shirt, (no lululemon- shocking I know) but I felt perfect, never too hot, never too cold.

MENTAL

I remember telling L that I thought this was going to be a really good run… so mentally I was in the zone. Have you ever tried that before? In the beginning, of your next run, just say it out loud, “This is going to be a good run, I can feel it.” Trust me, by saying positive words like this, you are setting yourself up mentally for a really great run.

PREPARATION

Running can be the most simple minimalist sport ever. You can do it anywhere and all you need is a really good pair of shoes – or according to some runners, shoes aren’t even necessary. But when it comes to a run longer than eight miles I always bring my stuff. For this 10 miler, I was prepared in many ways . As I said above, I was dressed appropriately, and mentally set myself up for a success. Along with both of those things, I also had my Camelbak filled with two liters of water, my Jelly Belly Sports beans ( for fuel,) my iPod, my Garmin, keys, phone, money, and pepper spray. I was ready and feeling good.

THE RUN

So L and I hit the MVT trail and headed south towards Old Town. Because it was around 9:00 am, the trail was pretty empty, only a few walkers. This was very relaxing, and heading towards Old Town is always very pretty, right along the Potomac. I was trying to run between a 9:30 – 9:00 minute mile for the first half hoping I could run the second half faster. I was sipping water every two miles, and fueled up with sports beans twice, once at mile 4, a second time at mile 8.

The first half felt really good. I did have to stop two times to make sure L, who was right behind me, knew her way. We made it to Old Town and then turned back. On the way back, I felt really good, except for around mile 8, I really started to feel the ground in my Newtons. I believe this feeling is just a friction feeling of sweat, skin, and the ground all mingling. This sensation made it harder for me to maintain anything faster than a 9 minute mile, so I kept my pace at around 9:15. L and I ended up finishing in 1:40, and we both felt like we could have kept going farther – which I am pleased with.

THE PLAN

I am following the Hal Higdon Intermediate Half Marathon Plan. I love Hal. I was fortunate to meet him at the Chicago Marathon Expo! Although, I have never followed a plan for a half marathon, I have followed Hal’s plans for my marathon training and felt successful. So hopefully his half marathon plan will also bring me success. This week’s long run is a 15k, but depending on how I feel I might just do another 10 miler.

The plan also includes shorter daily runs, speed work, and strength training. Durning my shorter training runs I am trying to run between a 8:30 and 9:00 minute mile. As for speed work, I might actually do some drills on the treadmill at the gym- even though I hate the treadmill.

STRENGTH TRAIN

Yesterday, after my 10 miler, I did some strength training. Because I have changed my stride to a more natural running stride, it is very important for me to strength train. I have to mainly focus on my upper body and core.

I did all my strength training using a stability ball, which works abs as long as shoulders and back. I also used dumbbells, and kettle bell.

seated dumbbells lateral raises – 3 sets (10 reps) 5 lb dumbbells

seated arnold press – 3 sets (10 reps) 5 lb dumbbells

seated dumbbell rear deltoid raises – 3 sets (10 reps) 5 lb dumbbells

seated dumbbell front raise – 3 sets (10 reps) 5 lb dumbbells – this was my favorite one and this one intensely works your abs.

seated dumbbell press – 3 sets (10 reps) 5 lb dumbbells

seated alternate dumbbell press – 3 sets (10 reps) 5 lb dumbbells – for a more advanced move try this with one leg crossed over the other.

weighted crunch on stability ball – 3 sets (10 reps) 5 lb dumbbells

plank on forearms while balancing on the stability ball – 3 sets 1 minute each

wide leg squat – 3 sets(10 reps) 25 lb kettle bell

stability ball squat – 3 sets (10 reps) 5 lb dumbbells

All of these work outs I found in Oxygen Magazine

In the end, I was really happy with my 10 mile run and my strength training. I still need to pick the pace up and work on cadence, but besides that I am feeling pretty confident and excited about my half marathon scheduled for December 1st. Although, I have done four ten mile races since April, I never felt like I was running far or training for a long distance race. For some reason this felt like a long run for me. So let me tell ya- it feels really good to run long and hard again. I really missed going the distance. I need to continue to make time, at least once a week, to run long and hard.

Questions for You

Do you bring pepper spray with you when you do a long run?
How do you mentally get in the zone?

The New York City Marathon is Canceled.

November 3, 2012

Joint Statement from Mayor Bloomberg and NYRR President and CEO Mary Wittenberg:

“The Marathon has been an integral part of New York City’s life for 40 years and is an event tens of thousands of New Yorkers participate in and millions more watch. While holding the race would not require diverting resources from the recovery effort, it is clear that it has become the source of controversy and division. The marathon has always brought our city together and inspired us with stories of courage and determination. We would not want a cloud to hang over the race or its participants, and so we have decided to cancel it. We cannot allow a controversy over an athletic event — even one as meaningful as this — to distract attention away from all the critically important work that is being done to recover from the storm and get our city back on track. The New York Road Runners will have additional information in the days ahead for participants.”

I think the above statement is beautifully said. I just wish it was said sooner. That is the only real mistake made here. Telling people the friday before the race is not a good idea. I have traveled for races in the past and I normally head to the city of the race, either Thursday night or Friday morning, before the race. I hope people didn’t already head up to the city. I hope everyone heard it was canceled in time.

I see both sides.

How can you tell 30,000 runners coming from every corner of the earth that their race is canceled. I understand why NYC didn’t want to cancel this race. NYC wanted to show that they are unstoppable, and 30,000 runners plus their family and friends all coming to the city would really help the economy of NY. But unfortunately it would also bring a lot of chaos to a place that is already under stress and devastation. The subway is down. Hotels don’t have power. Restaurants are packed… and that is just a small part of it.

What do New Yorkers think? I am not a New Yorker, and don’t want to speak as one. But the New York City Marathon is suppose to be a fun event not only for the runners, but also for the City of New York. And I’m pretty sure that the City of New York is working hard to get things under control after Sandy. They don’t need a bunch of runners, spectators, tourists causing more confusion.

On the other side of things…

I am a marathon runner and I know the significance that the NYC Marathon has. It is up there on the top of the list right under Boston for being one of the all time greatest Marathons. It is also a very hard one to get into, being a lottery. So I understand how disappointing this can be, for those that have trained hard, and are ready to run this race. But there will always be another race…

The NYC Marathon has been Canceled. Any thoughts?

Warning: This post is Bratty!

October 30, 2012

Because of Sandy, I have become enlightened. There are things about myself I never knew. The first thing is that along with everyone else, ever since Sandy rolled on through, my schedule is royally effed. And now I am beginning to realize how much I love a regular routine.

Because I am a hairstylist, my income relies on my daily appointments with my clients. Because of Sandy, clients are coming late, canceling and rescheduling. I am trying to be understanding and accepting. I mean, I get it, stuff happens out of our control, that’s life!

Because of Sandy, I also have No Power. Having no power really got me thinking. What did they do back in the old days? I began to feel grateful to live in a country that has power available at all times. Can I survive with out power? Can I act like a minimalist, and rough it out for a day or two?

Well yes I can. I have tons of magazines to read, mostly health and fitness themed. I have tons of books to read. I am an artist who would love to use this time to get my fingers smudged with charcoal. I also knit and have a fabulous yarn stash, for those who are interested, you may follow me on my knitting/art blog, Cashmeresilk.

Other than my schedule changes at work, the only other negative aspect Sandy brought on was the change in my work out routine. As you all know, I am a serious runner. And running daily outside is a necessity for me. It is good for my health- physically, emotionally, and menally. But the storm was too dangerous, so I took a rest day yesterday and then again today. And now I am rested, actually overly rested.

I can’t believe I feel so anxious right now. Yesterday, Sandy came through, and the whole East Coast shut down. I am hoping everyone is safe and sound, but can life get back to normal now?!

I’m so well rested I feel like I could climb a mountain!

Questions for You

How was your schedule interrupted from Sandy?
Did you run or bike during Sandy?

The Storm is Coming!

October 28, 2012

Well the weathermen are predicting that hurricane Sandy will be aggressive and strong, with winds at speeds of 70 mph. Washington, DC is right along her path as she continues up North. But who really can trust the weatherman’s predictions, aren’t they always wrong?

So last night, I ran a quick 5K on the south side of the Mount Vernon Trail. I really wanted to get a run in before the storm came through. The trail was absolutely gorgeous when the sun was going down. The orange, red, and yellow fall leaves lit up the trail while they canopied over my head. There was a light breeze that felt gentle and refreshing. Could a storm really be coming?

Then I saw the birds… You can always find the truth with in nature. Animals have a special sense, a survival instinct that over time humans have lost. The birds know the storm is coming and they are preparing for it.

These are the birds I came across on my run. Aren’t they beautiful?

Questions for You

What is the weather like where you are?
What is your favorite running weather?

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