QUICk Points:
Tempo Run
Cardio Cross Training
Upcoming Runs
Tempo Run:
Rather than a tempo run, I am calling this an (off) tempo run. Since my half-marathon training is now winding down (less than 23 days until the race), I decided to do a "quick" tempo 6 mile run. Unfortunately for me, this run was anything but quick. For one, I started out way too late in the morning to attempt a 6 mile run, because the sun was out and it was not taking any prisoners. Starting at Crunch Gym on Flushing Ave in Brooklyn, I ran across the Williamsburg Bridge to Manhattan and back to the gym.
The route
I kind of like this route because I am essentially running two sets of hills, which I really need for the Montreal Half-Marathon. The goal of this run was to keep a 8:10 - 8:30 min/mi pace, but that definitely did not happen because the sun was too intense for me. Also, I was a little disappointed with this run because I had to walk about 5-6 times. One cool (even though it was hot as Hell) thing about this route, from a training perspective, is there are two inclines during the Manhattan -> Brooklyn portion of the Williamsburg Bridge.
Some Bridge work:
Since I was walking, I figure that I would take a couple of snapshots. Also, what selfie of mine would be complete without my finger in the freakin' shot.
Cardio Cross TRaining
After work, I wanted to do a little bit of stretching and some light cross training. By the time I arrived to the gym, I was so unmotivated to do anything on my own and I probably would have ended using the free Wi-Fi to play Word Streak on my phone while watching everyone else workout. Luckily for me, I arrived to the gym right before Cardio Dance Blast started.
I will say that this class definitely was hot AND sweaty; it was a bit like Zumba . . . TIMES TEN. It was a really fun class, but there was quite a bit of gyrating, pelvic thrusting, and dropping it like it's hot. Let's just say the day after this class, my lower back and knees were on fire. Although I did feel a bit like an old fart in the class, I believe that I was doing quite well, compared to the "kids" that were 10-12 years younger than me. You know that you are "too old" for one of these dance classes, when the instructor asks if anyone remembers a song and you are the only person who raises his hand. Although the class was a little tough, I will try it out again. Plus, it works well for my schedule because it starts after 6.
Upcoming run(S)
I have finally reached the end of my training program . . . well almost the end, because I will do my last long run this weekend. This run will be a 12-mile run in Prospect Park. I was going to run from Brooklyn to Manhattan and through the Upper West Side but I think that my Prospect Park run will be a little better for me. One main reason: it is quite the hilly course, which will prepare me for the Montreal Run. I believe the last 5-6 miles of the half-marathon will be uphill, which is never fun.
After this run, I can begin with my tapering plan. Even though the most runners taper two weeks before race day, I want to give myself an extra week. During this period, I think that I will focus on tempo, hills, and fartlek 30-60 min runs during the week and I will reduce my mid-long runs to 8 and 7 miles during the first and second weeks of tapering.
Ok, I'm outta here.