Hello there!
This post is brought to you from the glory of being in the office on a Saturday.
As most know my company is closing down and I am the Project Coordinator for the decommission which means fun things like closing down facilities and being a master of logistics!
I should note that I put this work day on myself since I managed this process. I planned on taking Friday off to not totally lose the full weekend but work had other plans and I couldn't.
Anyways back to the post.
So my spring race season has come to a close and I must say it was pretty successful!
I ran 3, count them 3 half marathons! My spring goal was to get sub 2 and see where I was at for setting a PR this year and happy to say, mission accomplished at the first one!
Overall I ran: 1:58:13, 2:04:13 and 2:00:32 which I am happy with.
I also mixed in a 10K the week after my sub 2 half and to my surprise, I PR'd!
Then I was also signed up for an NYRR 4 miler. My sole purpose was that my NYRR pace was 10+ per mile which is clearly not my race pace. It is based off my 4:59 NYCM I ran in 2014 with my Crohn's flare + stress fracture. Needless to say, not a reflection of my current state!
To my surprise I PR'd that as well!
This all leads me to the past couple of weeks.
After some serious racing and training, I was done. I had neglected cross training and weight training for a while during the race season and needed to back off the running and reset.
I have had a glorious couple weeks of backing down the mileage. I think I ran 10 miles last week and this week am over that but still below my 30+ I usually hit.
Not only does it feel good to tone down the running but it has given me the opportunity to dig in to a lot of other workouts.
I recently bought the weights for Les Mills Body Pump and have invested in their on demand all I can say is I am loving it so far! And that my body is sore in all new ways.
I will post more on that soon but I am enjoying home workouts more than I thought I would.
While I may run some shorter races over the summer months I am not focusing on another race until the fall. I have yet to determine what will be my goal half but safe to say I will be giving my PR (1:53:14) a run in a few months time!
For now, it is all about focusing on building strength, especially core which I am being more diligent about and just sustaining my base of running fitness. I will probably still run a few times a week and keep a longer run on the weekend since that is the norm for me but I don't plan on a structured schedule (although to be honest when I trained for spring season it was a very "loose" schedule but it worked - see PR's and hitting goals ;)
It really is good though to step back from running a lot (I haven't had a significant down week in over a year!) and focus on some other forms of workout. This will all make me a stronger runner down the line!
Now off to hopefully finish up overseeing this move out and enjoying SOME of Saturday!
Happy weekend!
Showing posts with label cross training. Show all posts
Showing posts with label cross training. Show all posts
Saturday, April 30, 2016
Tuesday, August 26, 2014
Chicago Marathon Training - Week 11
I felt very solid this week with training. My long run went very well. As did the recovery from it. I felt amazing the day after. My legs didn't feel heavy and I even managed a 20.5 mile bike ride easily. I feel like that is progress - quicker recovery from the miles. I only ran 4 days but put a lot of miles on the bike (47!!!) and feel the cross training is always beneficial. I have 3 BIG runs left before Chicago and slowly but surely that confidence is getting back up there.
Monday - Cross Train - biked 16.25 miles
Tuesday - 6 miles @ 9:30 + biked 10.25 miles - this run annoyed me. I started out and in the first half mile looked at my Garmin - I was running easy and figured it was like 10+ pace. It was an 8:20 - so what to I do - get in my head tell myself I am not able to run that pace and spend the rest of the time slowing down. Garmin you make me mental some times.
Wednesday - 3.6 miles @ 9:43 - my legs felt like they were weighed down by serious lead.
Thursday - I was going to do Yoga buuuut happy hour won and rest day was a total rest day minus like 15 mins of core in the morning.
Friday - 4.2 miles @ 9:31 my legs were starting to feel a little better but this was a struggle. dare I say treadmill workouts are starting to feel harder than those outdoors now?
Saturday - 16 miles @ 10:30. This run was pretty perfect. I met up with my friend Faith who is a couple miles from me down at the beach. We each ran a mile to meet and then she put us through a dynamic warm up (she is not only a BQ'er multiple times but a running coach) before we continued on. Average pace was right on as well as we negative split the run (thankful she ran my pace!). Stopped twice for the bathroom but stomach wasn't in pain so didn't bother me.
Monday - Cross Train - biked 16.25 miles
Tuesday - 6 miles @ 9:30 + biked 10.25 miles - this run annoyed me. I started out and in the first half mile looked at my Garmin - I was running easy and figured it was like 10+ pace. It was an 8:20 - so what to I do - get in my head tell myself I am not able to run that pace and spend the rest of the time slowing down. Garmin you make me mental some times.
Wednesday - 3.6 miles @ 9:43 - my legs felt like they were weighed down by serious lead.
Thursday - I was going to do Yoga buuuut happy hour won and rest day was a total rest day minus like 15 mins of core in the morning.
Friday - 4.2 miles @ 9:31 my legs were starting to feel a little better but this was a struggle. dare I say treadmill workouts are starting to feel harder than those outdoors now?
Saturday - 16 miles @ 10:30. This run was pretty perfect. I met up with my friend Faith who is a couple miles from me down at the beach. We each ran a mile to meet and then she put us through a dynamic warm up (she is not only a BQ'er multiple times but a running coach) before we continued on. Average pace was right on as well as we negative split the run (thankful she ran my pace!). Stopped twice for the bathroom but stomach wasn't in pain so didn't bother me.
Splits: 10:33, 10:40, 10:50, 10:36, 10:43, 10:58, 10:54, 10:30, 10:26, 10:17, 10:30, 10:27, 10:11, 10:03, 10:18, 9:58
Sunday - cross train - biked 20.5 miles. I need to get a bike up in the city. I am really enjoying biking days - minus my rear end isn't quite so used to so much time in the saddle just yet.
Total miles: 29.8 miles (counting running only)
Sunday - cross train - biked 20.5 miles. I need to get a bike up in the city. I am really enjoying biking days - minus my rear end isn't quite so used to so much time in the saddle just yet.
Total miles: 29.8 miles (counting running only)
Monday, June 30, 2014
Chicago Marathon Training - Week 3
TECHNICALLY I am not supposed to be running.
I had a mole taken off a few weeks ago and the biopsy came back not so great so I had to go for an excision. They wound up using internal dissolving stitches as well as 4 external that will be removed in a couple weeks.
It was on my upper back area near my shoulder blade so I was told it wouldn't heal straight if I ran or did a lot of twisting.
I did take it easy through Friday but when I got out of the danger zone of thinking a stitch would pop and honestly the scar isn't straight anyways...I did some easy paced running. And all on the treadmill so that I can focus on just hitting EASY pace and kind of reign in my arms. (was actually really good practice for form since I am an arm swinger!)
Monday - REST day (went and had it done this morning)
I had a mole taken off a few weeks ago and the biopsy came back not so great so I had to go for an excision. They wound up using internal dissolving stitches as well as 4 external that will be removed in a couple weeks.
It was on my upper back area near my shoulder blade so I was told it wouldn't heal straight if I ran or did a lot of twisting.
I did take it easy through Friday but when I got out of the danger zone of thinking a stitch would pop and honestly the scar isn't straight anyways...I did some easy paced running. And all on the treadmill so that I can focus on just hitting EASY pace and kind of reign in my arms. (was actually really good practice for form since I am an arm swinger!)
Monday - REST day (went and had it done this morning)
Tuesday - 60 minutes on the ARC
Wednesday - 30 minutes on the AMT then an excellent hour Open Flow class at Exhale Central Park South (I really need to start reviewing all the studios I am visiting, thank you ClassPass I am ALL OVER the city and enjoying it!)
Thursday - REST day. Again. Who am I? Not much of a question these days actually. Tempted by date night. Usually wiiiiiins. Plus work was a BITCH. I was up until 11 dealing with bullshit.
Friday - ANOTHER yoga class. This time a Level 2 hour at Yogamaya. I really loved this studio.
Saturday - I had a chaotic Saturday...and couldn't stand not running. So I ran 6 miles, then went to a bridal shower, then ran another 6 hours, then went to an engagement party. Saturday was tiring. Running was amazeballs. And 12 miles made me not feel awful about not running all week (because clearly if you don't run for a week or two you won't ever be able to again).
Sunday - Ran 2.5 speedier miles and walked another 3 miles on an incline while using 7.5 pounders and getting some bicep/shoulder/chest work in.
Total miles: 14.5
Obviously this is a total low mileage week but look I took yoga twice! I really want to make it a more regular thing.
And yes, I suck at listening to the doctor. Womp womp.
Friday, December 27, 2013
Review: Flywheel - My Latest Obsession
So, if you follow me on social media, instagram or twitter...then you know one thing. I have replaced running all the miles with taking all the Flywheel classes.
It all began oh so innocently.
I was visiting my sister for the Halloween Half Marathon in Miami. She had recently started working at Flywheel and casually mentions that the day after we should take a class.
New activity? Sold. I hadn't been spinning much and I was in "taper" the week before the NYC Marathon so obviously the day after running 15 miles (1/2 marathon + additional) I should totally take a spin class and run some miles! Plus she was so stoked about not only the job but the classes that I couldn't NOT go, right?
The next morning we ran the mile or so over to the studio to warm up/shake out from the half marathon.
We arrived and immediately I just felt the energy. The previous class had just let out and I was greeted by smiling sweaty people. My favorite kind of people!
She showed me how to sign in - SO easy - you sign in with your username at the laptop, confirm your bike assignment is correct and then grab your shoes from the correlating numbered cubby to your bike. Easy peasy.
I'm not new to spinning but we quickly put our stuff in a locker (no locks needed - the type where you create a new code each time you use them) and set up the bike and we were in business. Each studio is set up stadium style so there pretty much isn't a bad seat in the house.
Note: this class would be my first time clipping in with spin shoes (which are provided for you as part of the class fee) - holy difference. I am sorry I will never ever spin again without the shoes.
Start spinning the legs to warm up as the lights are dimmed and the music starts.
Now this is my favorite part, unique to Flywheel and probably the large part of why I am obsessed at this point.
You create a username with your account to participate in the Torque Board during class if you so choose. If you do, your total power number will appear on the screen under your name and bike.
If you know me, you know thatat times I am ultra competitive. I'm sorry not everything in life is a race? What? That is just absurd. It's about winning (okay not always buuuuut a lot).
We get going and after a couple songs I see that my sister and I are neck to neck and at the top of the board! Us, the two who ran 15 miles the day before and prior to class. I kind of look at her and go to the dark side. Inner competitor comes out and is just like GO TIME. Head down and ride. All of it amazing. Plus the added benefit of one track where you do some upper body strength while spinning with weighted bars.
Happy to say I beat her that day (sorry Karlyle!) and finished #4 I think for my first ride.
Next steps were running a few more miles then upon returning to her apartment stalking the Flywheel New York website and choosing classes for the upcoming week.
That was about 2 months ago and I have probably started averaging 4 classes per week. Side note: my wallet hates me.
I have only been going to the Flatiron studio and have already found my "favorites".
Top of my list has to be Jesse Alexander.
Because of him and his popularity - I have a permanent alarm on my phone that alerts me at 4/4:30/4:55pm every Sunday for the 5:00 booking time to open because quite literally within a minute his classes fill up.
It is insane. And warranted. I actually feel a little ridiculous for how pumped I get just THINKING about his class. Now, I am not the most hip hop person which a lot of his playlists are but his song selection is always amazing in the way it is choreographed to his ride. But, it is more just his energy. It oozes out of him. He is jumping off the bike. At times so amped with energy that he is actually jumping encouraging us. He will also move through the class, interact personally with you during the ride.
My first one with him was the day before Thanksgiving. I guess a lot of people were no shows because for the only time I have ever experienced since there were empty bikes. I had one next to me and the next thing I knew he came over whispered some words of inspiration and then hopped up on the bike next to me and started riding with me. Want me to work harder? Okay. Done. Rode my way to #1 on the board in that class. And then proceeded to take a double with him on Thanksgiving Day. He was also the start of me realizing I could hit 300+ in total power in a 45 min class. He brings out the best. He encourages you to have an goal, and intention for each ride. Don't just show up - have a purpose.
Okay enough of the Jesse love. But seriously, go book his class and tell me you don't love every sweaty second of it.
I've stuck with a few instructors for the most part. Ryan is just pure awesome his playlists are up my alley 100%. Want to get pumped before work? Hit up Kate or Grant and get your ass kicked before stepping foot in the office. And cannot forget Ruth the genius behind it all. I plan to test out more, but for now schedule and location wise, Flatiron is most convenient and I can only make 6/7am or usually 7:30pm or later week days (thanks work don't you know I have sweating to get done?). Weekends are dedicated one day to running long one to Flywheel typically.
At $32 a class (includes shoes and all the bottled water you need to replenish the pool of sweat that will be under your bike) it isn't cheap - but for me I am always willing to sacrifice the money for a killer workout. You can buy packages and they will get a little cheaper per class, but I would LOVE a membership option (apparently that used to exist but does not anymore, siiiiiigh).
Thankfully my Christmas consisted almost entirely of Flywheel gear + packages. Thank you everyone for catching on to my obsession. And please feel free to note my birthday coming up in the next month. Okay? Thanks.
I know that there is quite the following for Soul Cycle who is just as cult like in their obsession but I have to say...I can't see leaving Flywheel. I couldn't leave behind the competition or the classes that I come to look so forward to. And let's not forget the goal to "power up" each month. Get 2500 power points and get the shirt that month. I like goals and competition what can I say?
This has been the perfect diversion in my much needed "down" time from serious marathon training. It came at the perfect point in time. I was obviously burned out from logging 40-60 mile weeks and strict training schedules. My fall didn't go as planned and I didn't get my sub 4 hour marathon that I was focused on for oh you know just 6 months or so. I was disenchanted and was starting to think of training as a burden rather than fun and this has really helped invigorate a passion. As I am in "off" season now I plan to probably stick to a 3 classes/week schedule to accommodate at least 3 runs per week schedule to maintain fitness (1 easy/1 speed or hill/1 long) plus strength training.
Next up on the list is to get my butt to Flybarre to work on my strength and toning which is severely lacking these days. I have been getting better about hitting the weight room but think that Flybarre will help me focus on that strength to help running.
All I can say is get your ass to Flywheel...but let me know so I have more excuses to go! And I hope you drink to kool aid and fall in love just as much as I have.
It all began oh so innocently.
I was visiting my sister for the Halloween Half Marathon in Miami. She had recently started working at Flywheel and casually mentions that the day after we should take a class.
New activity? Sold. I hadn't been spinning much and I was in "taper" the week before the NYC Marathon so obviously the day after running 15 miles (1/2 marathon + additional) I should totally take a spin class and run some miles! Plus she was so stoked about not only the job but the classes that I couldn't NOT go, right?
The next morning we ran the mile or so over to the studio to warm up/shake out from the half marathon.
We arrived and immediately I just felt the energy. The previous class had just let out and I was greeted by smiling sweaty people. My favorite kind of people!
She showed me how to sign in - SO easy - you sign in with your username at the laptop, confirm your bike assignment is correct and then grab your shoes from the correlating numbered cubby to your bike. Easy peasy.
I'm not new to spinning but we quickly put our stuff in a locker (no locks needed - the type where you create a new code each time you use them) and set up the bike and we were in business. Each studio is set up stadium style so there pretty much isn't a bad seat in the house.
Note: this class would be my first time clipping in with spin shoes (which are provided for you as part of the class fee) - holy difference. I am sorry I will never ever spin again without the shoes.
Start spinning the legs to warm up as the lights are dimmed and the music starts.
Now this is my favorite part, unique to Flywheel and probably the large part of why I am obsessed at this point.
You create a username with your account to participate in the Torque Board during class if you so choose. If you do, your total power number will appear on the screen under your name and bike.
If you know me, you know that
We get going and after a couple songs I see that my sister and I are neck to neck and at the top of the board! Us, the two who ran 15 miles the day before and prior to class. I kind of look at her and go to the dark side. Inner competitor comes out and is just like GO TIME. Head down and ride. All of it amazing. Plus the added benefit of one track where you do some upper body strength while spinning with weighted bars.
Happy to say I beat her that day (sorry Karlyle!) and finished #4 I think for my first ride.
Next steps were running a few more miles then upon returning to her apartment stalking the Flywheel New York website and choosing classes for the upcoming week.
That was about 2 months ago and I have probably started averaging 4 classes per week. Side note: my wallet hates me.
I have only been going to the Flatiron studio and have already found my "favorites".
Top of my list has to be Jesse Alexander.
Because of him and his popularity - I have a permanent alarm on my phone that alerts me at 4/4:30/4:55pm every Sunday for the 5:00 booking time to open because quite literally within a minute his classes fill up.
It is insane. And warranted. I actually feel a little ridiculous for how pumped I get just THINKING about his class. Now, I am not the most hip hop person which a lot of his playlists are but his song selection is always amazing in the way it is choreographed to his ride. But, it is more just his energy. It oozes out of him. He is jumping off the bike. At times so amped with energy that he is actually jumping encouraging us. He will also move through the class, interact personally with you during the ride.
My first one with him was the day before Thanksgiving. I guess a lot of people were no shows because for the only time I have ever experienced since there were empty bikes. I had one next to me and the next thing I knew he came over whispered some words of inspiration and then hopped up on the bike next to me and started riding with me. Want me to work harder? Okay. Done. Rode my way to #1 on the board in that class. And then proceeded to take a double with him on Thanksgiving Day. He was also the start of me realizing I could hit 300+ in total power in a 45 min class. He brings out the best. He encourages you to have an goal, and intention for each ride. Don't just show up - have a purpose.
Okay enough of the Jesse love. But seriously, go book his class and tell me you don't love every sweaty second of it.
I've stuck with a few instructors for the most part. Ryan is just pure awesome his playlists are up my alley 100%. Want to get pumped before work? Hit up Kate or Grant and get your ass kicked before stepping foot in the office. And cannot forget Ruth the genius behind it all. I plan to test out more, but for now schedule and location wise, Flatiron is most convenient and I can only make 6/7am or usually 7:30pm or later week days (thanks work don't you know I have sweating to get done?). Weekends are dedicated one day to running long one to Flywheel typically.
At $32 a class (includes shoes and all the bottled water you need to replenish the pool of sweat that will be under your bike) it isn't cheap - but for me I am always willing to sacrifice the money for a killer workout. You can buy packages and they will get a little cheaper per class, but I would LOVE a membership option (apparently that used to exist but does not anymore, siiiiiigh).
Thankfully my Christmas consisted almost entirely of Flywheel gear + packages. Thank you everyone for catching on to my obsession. And please feel free to note my birthday coming up in the next month. Okay? Thanks.
I know that there is quite the following for Soul Cycle who is just as cult like in their obsession but I have to say...I can't see leaving Flywheel. I couldn't leave behind the competition or the classes that I come to look so forward to. And let's not forget the goal to "power up" each month. Get 2500 power points and get the shirt that month. I like goals and competition what can I say?
This has been the perfect diversion in my much needed "down" time from serious marathon training. It came at the perfect point in time. I was obviously burned out from logging 40-60 mile weeks and strict training schedules. My fall didn't go as planned and I didn't get my sub 4 hour marathon that I was focused on for oh you know just 6 months or so. I was disenchanted and was starting to think of training as a burden rather than fun and this has really helped invigorate a passion. As I am in "off" season now I plan to probably stick to a 3 classes/week schedule to accommodate at least 3 runs per week schedule to maintain fitness (1 easy/1 speed or hill/1 long) plus strength training.
Next up on the list is to get my butt to Flybarre to work on my strength and toning which is severely lacking these days. I have been getting better about hitting the weight room but think that Flybarre will help me focus on that strength to help running.
All I can say is get your ass to Flywheel...but let me know so I have more excuses to go! And I hope you drink to kool aid and fall in love just as much as I have.
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