Yesterday: 4 miles
Week: 4 miles
Workout: Four miles around the streets of West Covina California with my brother.
I went from running in 40 degree weather to the 70s yesterday. I could get used to this! However, the weather gods must have felt I missed NY, so I'll be running in cool, overcast conditions today. Bummer.
Tuesday, March 30, 2010
Saturday, March 27, 2010
59th Street Bridge
Today: 7 miles
Week: 25 miles
Workout: Niketown - 59th Street Bridge x 2
The chill of winter is still with us. The bridge was particularly windy, but it was nice to run somewhere besides Central Park. I haven't run across this bridge since the NYC Marathon 2008. Funny, it doesn't seem so steep during the marathon. But it certainly seemed steep today.
Friday, March 26, 2010
Strawberry Fields Hills
Yesterday: 4 miles
Week: 18 miles
Workout: Niketown - 5 loops of Strawberry Fields and back to Niketown
I just looked online at my NYC Half Marathon results and found that my time dropped 11 seconds. I went from a 1:27:06 to a 1:26:55. I got faster without even trying! HA! Maybe, it will drop a few more seconds in another week.
Wednesday, March 24, 2010
Lower Loop Repeats
Today: 7 miles
Week: 14 miles
Workout: 4 x lower loop
My splits for each loop were: 14:25, 13:40, 12:03, and 10:39.
Tuesday, March 23, 2010
Monday, March 22, 2010
Recovery Run
Today: 3.5 miles
Week: 3.5 miles
Workout: 15 minutes up West Drive & back to Y
My legs felt as if I ran a marathon instead of just the half yesterday. My lack of training for the half marathon was sooooo obvious when I took my first steps on the run today. It felt like someone was punching me in my quads.
Sunday, March 21, 2010
2010 NYC Half Marathon
Today: 13.1 miles
Week: 29 miles
Workout: Clockwise loop of Central Park beginning at E. Drive and 94th Street - Exit at 7th Ave (Times Square) - 42nd St - South on West Side Hwy to West Street.
Perfect weather for the race, unlike last year. I didn't train for this race. I can't even remember the last time I ran 10 miles. My goal was to run under 1:30 so that I would qualify for next year's race. I ended up with a 1:27:06, so I was pleased. Splits were: 7:15, 6:34, 6:34, 6:41, 6:34, 6:48, 6:37, 6:31, 6:25, 6:30, 6:35, 6:37, and 7:19 for the last 1.1 miles. Average pace was 6:39/mile.
The finish line announcer gave me a shout out. He said, "West Side Y" when I was approaching the finish line.
Thanks to Josh, Stu, Tom, and Megan who came out to support runners. And thanks to Darcy and Farbod for running with me in the park.
Saturday, March 20, 2010
Lower Loop
Today: 2 miles
Week: 16 miles
Workout: Niketown - 1 lower loop
Abdi Abdirahman (3-time Olympian and 4-time USA 10,000 meter champ) was in the Niketown store today. He said one workout he does to see if he is ready for a marathon is a 14 or 15-mile tempo run at around 4:53/mile. What a coincidence, me too!
Thursday, March 18, 2010
Wednesday, March 17, 2010
Out and Back
Today: 3.5 miles
Week: 13 miles
Workout: YMCA - 20 minutes up West Drive and back.
10:00+/mile. Legs were dead from hills on Monday.
Tuesday, March 16, 2010
Allyson Felix
Today: 2 miles
Week: 9.5 miles
Workout: Niketown - 1 lower loop of Central Park
Great day for a run! I think I ran yesterday's workout too hard. Feel like my legs are going to be sore for the next couple days, and I have the NYC Half Marathon on Sunday.
Allyson Felix was at Niketown today. It always amazes me how track & field is not big in this country. If an NBA star was at the store, there wouldn't be enough room at the store to contain all the fans. C'mon! This woman won the silver medal in the 200m, and a gold in the 4x400m, at the 2008 Beijing Olympics! The only reason I didn't ask for an autograph or a picture with her is I was working. She also won the 200 meter World Championships in 2005, 2007, and 2009!!!
Monday, March 15, 2010
Cat Hill Repeats
Today: 7.5 miles
Week: 7.5 miles
Workout: Warm up from YMCA to the Boat House. Run 2 set of 5 Cat Hill repeats. Recover down the hill. 5:00 recovery after the first set.
Wow, that was a tough workout! I forgot to start my Nikeplus sportband at the beginning of the hills. DOH! My times for the first set of hills were: 1:27, 1:27, 1:26, 1:22, 1:25. The second set was: 1:19, 1:23, 1:24, 1:23, 1:22. Avg. for the first set was 1:25, and 1:24 for the second.
I still feel light headed.
The Thursday Night at the Races results from 2/25/10 were finally posted. My official time in Heat 4 of the 1500 was 4:48.6 and 2:24.6 in Heat 6 of the 800. I love it when my official time is a few seconds faster than what my watch says. I had timed myself in 2:27 for the 800.
Friday, March 12, 2010
More 800s
Yesterday: 6.5 miles
Week: 20.5 miles
Workout: Warm up from Niketown to 84th St & E. Dr. Pick up the pace from there to 94th St. - recover back to 84th - repeat 3 more times.
Ran each repeat at 10:00/mile.
Wednesday, March 10, 2010
800 Meter Intervals
Today: 5.5 miles
Week: 14 miles
Workout: 6 x 800 meters with 90 seconds recovery
The first and second intervals were a little long. The 3rd through the sixth were a little short. 2:59, 3:00, 2:23, 2:22, 2:20, and 2:30. Legs were dead. I'm surprised I even got through all six.
Tuesday, March 9, 2010
Monday, March 8, 2010
Recovery Run
Today: 4 miles
Week: 4 miles
Workout: YMCA - West Drive - one loop of reservoir and return.
Legs didn't feel too bad. I'm registered for the NYC Half-Marathon on March 21st. I'm a little concerned because I haven't completed any runs longer than 10 miles in many months. And the 8-10 mile runs I have gone on have been very slow. I would like to break 1h 30m in the half-marathon, just so that I'll automatically qualify for next year's half-marathon.
Sunday, March 7, 2010
Coogan's Salsa, Blues, & Shamrocks 5K
WSY
Week: 30 miles
Workout: One mile warm up. 5K race in Washington Heights.
Splits were 5:57, 5:52, 6:01. Total: 18:24 (5:56/mile).
The WSY women's team did great, 14th out of 45 teams. The men's team was 23rd out of 57 teams. And the masters team was 22nd out of 45 teams. I missed being in the top 10 of my age division by 1 second. DOH! Should have sprinted harder at the finish.
Saturday, March 6, 2010
Bridle Path
Today: 7 miles
Week: 26 miles
Workout: Niketown - lower loop - extended bridle path - back to Niketown
Beautiful day! Still a little cool. I finished the run looking as if I had run a cross country race. Mud was splattered all over my calves.
I had a dream that I was on a relay team. We were running a race on trails. My team was doing well. I was expecting to run a good leg. I could see my teammate coming toward me with a baton. When he was about 100 meters away, I looked down and noticed I was wearing any shoes! I quickly began looking all over for them and realized I probably left them at home. I woke up feeling frustrated. In fact, I'm still frustrated. Tonight, I am going put myself back into that dream, and this time, I'm going to bring my shoes.
Thursday, March 4, 2010
Strawberry Fields Hills
Today: 3.5 miles
Week: 19 miles
Workout: Niketown - E. Dr. - 72nd - Strawberry Fields (2 loops) - Lower loop - back to Niketown
This must have been the shortest workout I've done in awhile. (Not counting Thursday Night at the Races.)
Before heading to Niketown for the run, I saw a guy doing jumping jacks and realized I never see anyone do jumping jacks anymore. It seemed so strange.
Wednesday, March 3, 2010
Easy Run
Today: 5 miles
Week: 15.5 miles
Workout: 5-mile loop of Central Park at conversational pace.
On Monday I was severely wounded by my locker at the Y. I accidentally slammed my finger against the latch portion of the locker. It tore a hunk of skin off my finger, and it wouldn't stop bleeding. I thought I was going to need a blood transfusion. (I might be exaggerating a little.)
Tuesday, March 2, 2010
Lower Loop
Today: 5.5 miles
Week: 10.5 miles
Workout: Niketown - 3 lower loops
I ran at 9:30/mile pace with a decent size group for the first two loops.
Monday, March 1, 2010
Strawberry Fields Loops
Today: 5 miles
Week: 5 miles
Workout: 25 minutes of loops around Strawberry Fields at a consistent pace.
My legs are STILL sore from Thursday's track races!!! The splits for my loops were 2:41, 2:40, 2:41, 2:41, 2:39, 2:37, 2:38, 2:39, 2:33, and 2:34. Average: 2:38