Other running stuff (not deep thoughts)

It’s Twofer Tuesday on RLaG. You get TWO posts!

Here’s other stuff that’s going on.

I was tempted to do the Randall’s Island Zombie Run, but at $60 it’s expensive. Plus, as I wanted to go as a zombie, I’ll be all overachieving and need to get plastic gashes and such. It’s coming at the end of a huge month in terms of personal and professional commitments. So I’m going to skip it.

Our household NYRR membership lapses in November. I truly don’t give a shit. I’ve barely run any NYRR races and have been soured on them as an organization for various reasons lately. Their races have just gotten too crowded. When I get back into racing I’ll probably return to CT, NJ and Rockland/Orange counties where there are wide open spaces, fast ladies and cheap trophies aplenty.

Yesterday I took JS on a tour of Van Cortlandt Park. We ran a bit along the South County Trail, which is actually a paved path, and then parted ways so I could go back and hit the XC course for some tempo miles. JS continued going north and eventually his Tuckahoe Road. The path continues north and becomes the North County Trail around Elsmford. I wish I’d known about this path when I was training for CIM, as it has a mile+ gradual hill. In any case, we’ll return, I think often. I’m sick of the running path I’ve been using for close to 14 (eep) years.

The dirt cheap gym I joined is in Yonkers at the Cross County Mall. Blink Fitness is a wildly expanding NY-area gym. It’s $15 a month. You get treadmills, ellipticals, sort of shitty stationary bikes (not spin bikes), FormFitness strength machines and a smattering of free weights. That’s about it. You have to bring your own towels. But it’s $15, people. That’s, like, three beers at one happy hour.

Tammy Lifka, whom I interviewed for my Houston Hopefuls project, just ran a 2:49:02 in Chicago. She has been struggling with her running for quite awhile, but she changed her regimen (and her coach) and now seems to be on a tremendous upswing. I am incredibly happy for her.

Lize Brittin, whom I also interviewed for a Runners Round Table podcast close to two years ago (again, eep), has just self-published her memoir of anorexia, Training on Empty. I read a very early draft of this book and gave some feedback. It’s compelling stuff. The foreword is written by the author of my all-time favorite running memoir, Lorraine Moller. Here’s a review from Kevin Beck.

And finally. Shoe companies are clearing out their 2012 models to make way for new editions. So if you want to stock up on the shoes that are working for you, now’s a good time to pick up “last year’s models” at closeout prices.

Training: Oct 30 – Nov 5

Welcome to winter! I wish I had a short memory because if I did:

  • I would forget that we had temperatures around 80 earlier in October
  • I would also forget that it snowed for 5 months last winter

We got about 6 inches of snow the day before Halloween. Much damage, to my training schedule and to my trees, resulted. I’m moving on. I need to be more flexible than my trees were.

Maybe the cancellation of my planned Sunday race was a blessing in disguise, though. I took it easy in terms of mileage early in the week. Then I had a monster day of driving and sitting around in conference rooms. I spent no less than 4 hours in the car. It was a 16 hour day. I was tired on Wednesday.

And yet. My legs were strangely peppy. My recovery runs are now consistently under 9:00 pace, often more like 8:30. This just shocks me. Also, with the exception of the day after a very hard run, I have plenty of energy for strides. While I’m sorry that it took me several years to realize that I do best on two workouts a week, not three, I’m happy to finally be flourishing by following this guideline.

Because of the cancelled race, this was a light week. But. Maybe also a good thing. Because I went to the track on Thursday. And. Sweet Jesus. I’m improving.

But first. About false starts…

We first went to the Edgemont High School track, but discovered something very important. There is a reason a Mondo surface track is better than rubber. When water freezes on rubber it turns into a sheet of ice. A good 50m of Edgemont, the part that gets no sun, was totally unrunnable due to ice. So this track will be largely useless in winter. That is a shame.

But at least we do have a Mondo track up here, and that’s at Bronxville. So we got back into the car and drove there, hoping we would not encounter another Circus of the Absurd. We did not.

My targets for the 1200s were 4:50. I flew through the first one in 4:40. Second one in 4:41. Wind picked up for the third one, yielding a 4:46. Hot damn. I’ve gotten faster. On the fourth one I got totally thrown off by crowds of children, so I cut it short at 800 (3:13). I decided to run a final 400 fast, just to see what my legs could do after this effort. I did an 84. That’s 5:38 pace for those of you following along at home.

Training: Oct 23 – 29

This week of training featured my first tempo run at Rockefeller State Park (aka “the Rockies”), and it was enjoyable. It’s a good park to run in once you figure out how not to get unspeakably lost. The last time we ran there one area in particular caught my eye: Swan Lake. This small lake has a trail (or, rather, several trails that connect) running around it. With the exception of a short little hill, it’s basically flat and it’s almost exactly a mile around. But since I’m running my tempos by time, that doesn’t matter. But it’s still worth noting.

The warmup to running includes a vigorous 3 miles that are mostly uphill. A long, steady grade on packed dirt or fine gravel. I like the uphill because it forces me to control my warmup pace but also feels like I’m getting a good little bit of hill work in. By the time I get to Swan Lake I’m ready to rumble.

This week’s tempo tacked on around another mile over last week’s. I wear my heart rate monitor for these so I’m running at the right effort. Paces have been right in line with what I’m guessing is my current VDOT of around 49: 6:55 per mile, give or take. Going to a newish place helps make tempo running, if not enjoyable, then at least a little more interesting. The lake is very pretty and there aren’t that many people walking around it if you get there early enough.

I had hoped to do weight work on Sunday but something took me away from it so I ended up moving it to Monday. I did a fairly big session, with the usual upper body work plus lots of leg stuff and plyometrics. I’m also back to doing core work consistently. But there was a price to pay for moving it to Monday. I went to Edgemont 36 hours later to do a speed workout and was just unbelievably slow, heavy-legged and tired. I struggled to hit 5:16 for the first 1200. Then, with a might effort, got down to 5:02 for the second one. My target was around 4:50. Clearly, I was wiped out from the tempo run plus weight work. So I threw in a couple of 400s just to see what I could do there and it was difficult to even hit 90 for those.

As (my former) Coach Sandra would say, I was “running like shit.”

So I went home. I took the next couple of days off, both because of work commitments and also because I had been scheduled to race a 5 miler in Central Park. But that was cancelled. Due. To. SNOW! Yes. We got a fucking snow storm in late October. But not just any snow storm. A snow storm that created massive damage to trees (the snow was heavy). So now our yard is full of giant downed branches that need to be professionally removed. The damage to trees in local parks is also impressive. Central and Prospect Parks were closed because it was so unsafe to walk around. New York is now down to two seasons. Thanks, Climate Change!

In anticipation of racing I did my little wimpy 2-3 miler with strides. Boy, was I ready to race. But it was not to be. But that was okay. Because my next week of training, which I will post about momentarily, featured a track workout that was nothing short of fantabulous.

Training: Oct 16 – 22

My foray into the virgin territory of dedicated training for the 5K continues. It was kind of a strange week.

I will eventually be doing tempo runs that are solid blocks of 30-45 minutes, but after months of no tempo work I need to ease into them. Fortunately, Jack Daniels agrees, so I’m following his workouts, which break up the tempo runs into segments with a few minutes of easy running (or strolling) between them. I did this week’s tempo run in Central Park. I have a 5 mile race there coming up and since I haven’t raced there since August thought I’d better do some harder running over its hills so racing there doesn’t come as a total shock.

That actually went very well, despite the strong winds that day. Average paces were 6:45-7:30. My tempo pace on flatland is around 7:05-7:10 these days, so I guess those ranges were reasonable. I wore a heart rate monitor, as I’m doing with all tempo runs — at least early in training as I reacquaint myself with how that effort should feel — and was running right around 89% of max most of the time.

I’ve gotten back to doing weight work a minimum of once per week, and core work has gotten re-prioritized as well. I hope to get back to doing that twice per week. The pictures of me in the Fifth Avenue Mile are proof that this was worth doing — I’m running upright, with my hips, shoulders and head in a straight line, even at the very end. The other thing I’ve added is some light plyometrics — mostly rapidly stepping up onto a platform while carrying a barbell, one-legged leaps up onto said platform. Plus balance work. It takes forever.

I’ve slacked off on doing strides, but my recovery run paces are decent these days (usually either around 9:00 or well under), so I’m not too worried about it.

The speed session this week was a disaster, through no fault of my own. This is the last trip I’ll make to the Bronxville High School track for awhile now that I’ve discovered the oasis that is the Edgemont High School track. Jonathan and I went together and, from the moment we arrived, we could tell that there would be distractions aplenty. The first thing we noticed were two men swerving around the lanes with leaf blowers. Those were both going at about 120 decibels. It was earsplitting. The men formed piles of leaves, twigs and other debris, which we had to run through, and always seemed to be in the lanes we were in as we rounded the track into the area in which they were lackadaisically working.

There was also a 30 mph wind. Flags were horizontal.

Then arrived the children. About 100 of them, tearing around the track in all lanes, stopping suddenly without warning. At least two repeats were fucked up by that issue. But they cleared out and assembled on the field finally.

Meanwhile, walkers were arriving and wandering in phalanxes of 3-4 across with no awareness of lanes.

To top things off with a nightmarish absurdism that only Italian directors can recreate, the tractors arrived. Yes, there were tractors. On the track. They drove around the track hauling floodlights. Sometimes they’d stop. We were trying to run around a track while tractors also drove around the track. Had a group of monster trucks, elephants and a dirigible arrived, I would not have been surprised.

I finally gave up and went home. Jonathan battled on. After all, I’m just training for a 5K. He’s training for a marathon.

Race Report: Tuckahoe Mile

Well, I won. I wish I could say this was a hard race to win, but it wasn’t. In some ways, winning was a drawback. Read on.

My winning time was not great, but it wasn’t terrible either. It’s about where I expected to be: 6:09.

I was incredibly nervous before this race for some reason. My heart was pounding right before the horn sounded. I’m not sure why. I suppose one possible reason is that it’s been so long since I raced a mile that I wasn’t sure what the right effort would be, so I was afraid of blowing it by running either way too fast or way too slow. But I think most of my nervousness had to do with the fact that this was my one chance to evaluate how I would do in a road mile prior to the Fifth Avenue Mile. What I was most worried about happening was that I would race my hardest and steadiest, yet bomb and run something like a 6:30. What would I do with that? Give up? I wasn’t sure.

Fortunately, not only did I not bomb, but I could have raced harder. This was a good realization to have today, two weeks before the day on which I need to race race. I am confident that I can run a bit harder than I did today. If conditions are right, that could get me below 6:00.

With my handy Garmin set to record 200m splits, here’s how I made out (splits are rounded up or down from the hundredths):

200: 43
400: 45
600: 48
800: 48
— 3:04 at the halfway, hairpin U-turn –
1000: 48
1200: 46
1400: 45
1600: 46

I started in the second row, since I did not want to battle the likes of Joe Garland (Warren Street) and Kevin Shelton-Smith (Van Cortlandt Track Club) from the gun. The first 200 was a little “fast”* because I was somewhat crazed with trying to not get trapped by slower runners. For the first 400 I was feeling a sharp pain in whatever the smaller quad is in the front of my left thigh. That was worrisome and partially responsible for my lowering the effort a little. But that pain ebbed in short order.

For most of the race there was just one woman ahead of me (and I’m pretty sure I was well inside the top 10 overall). She was running a steady pace so I thought I’d have trouble catching her. But I passed her at about the 1300 mark, and as that happened I kind of settled mentally and didn’t kill myself in the last few hundred meters.

I had hoped to run even 45s and then pick it up for the last 400m. But I got freaked out by a headwind for the first half that, while not strong, was still noticeable. In my last few track workouts I’ve seen how quickly — instantly! — I can go from redlining to running out of air and/or muscle strength. I did not want that to happen in the first half mile. So I held back a little more than I needed to. That U-turn stole some time too, something that will not be an issue in two weeks.

I didn’t go into this race with a goal to win, but when I realized I was going to win my competitive instincts took a quick nosedive. I should have run harder those last few hundred meters, but I’m not going to beat myself up over that too much. This was a time trial and opportunity to make some experiential observations. The race was a success in those regards.

With the information gathered, I’ll have a few more specific training goals over the next few weeks. My pace sagged in the middle, which I suspect is a confidence issue and not a physical one. I need to focus on keeping up a constant effort without being afraid of a blowup in the second half. I have two more speed sessions. In those I’ll focus on running 800s in around 2:55 and doing some 400s in the 84-86 range.

There were some familiar faces in Tuckahoe today. As previously mentioned, Joe was there to run both the mile and 5 mile races, but suffered a pull early on in the mile race. I am hoping that it’s a big nothing like some other recent twinges he’s had. Joe has some video of today’s 5 miler up, including some of me, sitting (not running, thank goodness) and receiving Fifth Avenue Mile strategy tips from VCTC’s Ken Rolston.

Taconic’s Frank Colella and Emmy Stocker also turned up, and Emmy won the 5 Miler, despite protestations that she was tired. She’s not fooling me with this sandbagging act anymore, though!

Other random details: I was the only New York Harrier there, not surprisingly. But VCTC had a sizeable contingent — around six runners. Also, I wore my New Balance Minimus 10 Road racers. They were good to race in. I will probably try them for the 5K on Thursday. I discovered that one of the race’s sponsors is Hector’s Auto Repair, the scene of many repairs to our aging Toyota. Hector is a good mechanic — and by that I mean honest, accommodating and reasonably priced. The fact that he sponsored this race did not surprise me.

And, finally, here’s an idea for you race directors out there: pin one tee shirt of each size to the wall next to the registration table. That way, runners can evaluate way ahead of time what size shirt they will want. It’s so simple and obvious, yet I’ve never seen this done anywhere else.

Afterwards I decided to take advantage of Bicycle Sunday — the closure of a 7 mile stretch of the Bronx River Parkway on Sundays in September and October, along which bicyclists, rollerbladers (remember them?) and “joggers” are free to traverse between the hours of 10am and 2pm. I had a lot of life left in my legs because after a first mile at 9:20 I was cruising along in the low 8:00s, finishing up with a final mile at 7:44, for 6 miles at average 8:28 pace.

Good. Now I can eat.

*I use quotations around “fast” because ~44 is what I need to run my splits in for Fifth Avenue if I want to break 6:00. But let’s not think about that just yet.

A sweet little track off the beaten path

Joe did a recent tour of Mount Vernon’s track. Here’s my travelogue of the Edgemont High School track.

Training: Aug 14-20

Lots of variety this week. The highlights included a speed session Tuesday that went eerily well. Like “10-15 seconds per mile faster than the previous try at this workout” well. Then on Thursday I ripped through a 7 mile recovery run at 8:30 pace. Hey, Lady. Watch it!

The next day, I screwed up my second speed session of the week by running too fast. I was supposed to be doing 1200 repeats at tempo effort (around 7:10-7:15 these days), then shorter stuff at faster speeds. I got to the track and promptly ran 1200 at 6:40 pace. Oops. Then, 600m into the next one I was going at 5:58 (!). WTF.

Perhaps the slight twisting motion I used to look at my watch in that moment with a mixture of pride and alarm is what caused me to then pull my left hamstring. I slowed for the last 200, then tried a slower 400 and 200, but the run was over.

I spent the next 24 hours icing and anti-inflaming. It was okay enough to run on the next day. Since I’m getting sick of the running path I asked Jonathan if he wanted to go do an 8 mile run with me along the upper Old Croton Aqueduct (OCA) trail. He was up for it, so off we went.

I have not done a run with Jonathan since I don’t know when. He usually runs too fast for me (at all speeds), so it’s impractical. Today we were in sync, though. My recovery pace has picked up from 10:00+ to between 8:50-9:20 lately. We trundled along at an average 9:00 (with frequent stops for me to pick the tiny stones out of my Trail Minimi — don’t wear these on a gravel trail, kids).

It. Was. Fun.

I took yesterday off from running (although I did weights and core work), then did another quick 7 mile recovery effort this morning. The hamstring issue is still there, so I’ll baby it this week and skip speedwork rather than tempting fate. I want it ready for Harlem on Saturday.

Follow

Get every new post delivered to your Inbox.

Join 38 other followers