Yoga, running, fitness and life
Yoga, running, fitness and life
I'm now starting Week #12 and fighting off a cold. Grrrr. So actually, I'm missing my run today.
I finished off last week with 52 miles (yeah!) and finished off September with 168 miles (also yeah - except I lost a few miles last month so I'm down 1 mile or two from August...but this is still higher than my peak last year before running Steamtown).
Last Sunday was the Bronx 10-mile race. I'd been looking forward to it, but man, it turned out to be 90* that day! I just don't have what it takes to race hard in that weather. Running, yeah...racing, nope. It was a drench-fest and just 19 different kinds of torture for me. I ran an overall 11:10 pace (just, UGH). But I did finish it!
I managed to get in some decent runs over the course of the week (with some serious intervals on Wednesday: 10x 200m @ 8:32. NAILED IT), but fell slightly short on Friday's LR with 16.75 miles (18 was the goal <<shrugs<<)
This past weekend was back-to-back rest days, but it was anything but. I had my regularly scheduled classes, plus hours of teaching anatomy both days (plus yoga and Pilates). Went out last night for a pre-anniversary dinner/movie so I was just running around and not resting all that much. Now I'm feeling blech. Took a 2+ hour nap earlier and popped some Sudafed. No running today. USRD.
Moving on... next Saturday is a HM LR in Brooklyn for the Bay Ridge half marathon. I'm looking forward to it! Especially now that the weather is rather agreeable :)
Finishing Week #9...and running the NYRR 18-mile Tune-Up
It's been a slightly challenging week. All in all, things are feeling pretty good. After last Sunday's monster 16-miler at a record pace (10:36), I took Monday to recover. Just some stretching, yoga, as well as sliding into the turbo sleeves at PT in the am. Those things feel good! I like compression.
Tuesday I ran a few (4) recovery miles on the treadmill in between teaching yoga classes. The legs were definitely feeling sluggish. I took a few walking breaks for water, but it slowed me down to about 12:08 pace. Eek. I hopped in the pool for a few laps afterward which was nice.
Headed out Wednesday morning in the soupy air for an easy(ish) 7.68 miles. Overall it was pretty strong. I had a warm up/cool down with 1x 2mi @ 9:38, 2x 3MIN @ 8:52, 4x 200m @ 8:34...all with appropriate recoveries. Combined pace: 10:47
Thursday was a stupidly busy day. I had four yoga classes to teach. After class #3 I was able to stick around for a Pilates mat class. That was VERY needed! After having a short break in the afternoon, I got on the treadmill for a quick-ish 4.25 miles @ 11:36.
Yesterday I woke up feeling nothing but tired and sore :( I made the executive decision to take an unplanned rest day and treat myself for an extendded (90 minute!) massage. It was worth it. I felt significantly better waking up today... and even though I had a hard time running in the humid air this morning, nothing hurt. Definitely the right call.
The Bertolotti Syndrome seems to be hanging in, mostly. Every now and then I get that twinge-y feeling, but it hasn't been that bad. I only needed Advil once this week (after Tuesday's very long day!). The ribs finallyseem to be doing better. Could be the lower mileage this week?
Right now I'm gearing up for tomorrow's Tune-Up race in Central Park. While it is an 18-miler, I'm only running 14. It was recommended to me to shorten the run to ensure a quicker recovery to make me race-ready for next Sunday's Bronx 10-miler. I am so excited for that race! This will be my third year. When I ran it last year, I was also coming off the 18-mile Tune-Up (that I actually did run the full 18). Unfortunately, I had a rough recovery and didn't get the PR I was convinced I'd get. It was a strong enough showing, but I'm thinking if I played it differently with my other training and recovery, I'd have done really well. 2017 is my year for a Bronx PR!
2017's NYRR tech shirt (I like it!)...this morning at the track in the soupy air... and a pic from last year's Bronx 10-miler
Now in Week #9 for NYC Marathon training.
Took a serious 16-mile cruise yesterday morning. Let me tell you I ran it fast! My overall pace was 10:36. To give you perspective, my normal long run pace is about 11:30. So...yeah. It wasn't my intention to go so fast, but I gotta say, once my legs started moving I just couldn't slow them down! By Mile 12 I stopped trying. The last 4 miles I chose to amp it up to MP (10:17). I would've made it for the overall pace, but in the last 2 miles, my mom called. Since she's in Florida and they were experiencing Hurricane Irma, I chose to take the call. That said, I slowed to a walk. When I picked up again, I lost the time. Even when I tried picking up to LT pace (now it's 9:38), I couldn't whittle down the time. So 10:36 overall it is. Still impressive for me for that distance.
On the not-so-great side, my ribs (the right-side intercostal I pulled 2 weeks ago running the 20-miler) were en fuego. Ooof! They hurt BAD. I had little time in between finishing the run and seeing a client so I popped some Advil as a quick Band-Aid. Not the thing I really like to do, but I felt I had no choice.
After coming home last night, I kept the heating pad on the side. It helped; things were feeling a little bit better. I took some Advil this morning as I rushed out to PT. I used the sleeves for an hour (!), then had a full session with my guy. He helped work out the tension in my hamstrings and hips. Phew!
Total mileage last week: 32 (should have been 48, but I had to push the LR to Sunday 9/10 which technically now counts as the next week).