Marathon Training Week 3 - "Getting There"

I think this is the week that I have finally gotten into the grove of my training program. The attitude for this training weeks is - GETTING THERE

Monday (5.5 miles):

I did a nice 5.5 mile in and out run across the Manhattan Bridge. For some reason of all the bridges (Brooklyn Bridge, Manhattan Bridge, Williamsburg Bridge, 59th Street Bridge, and Robert Kennedy Bridge) that crosses the East River, the Manhattan Bridge is my favorite.  I do not know exactly why? Maybe because you get nice scenic, iconic views of Manhattan and Brooklyn with a bit of an incline challenge. Random, the East River technically is not a river in the pure sense, it's actually a tidal strait because it changes directions throughout the day.

 The run was pretty fun and it did not feel too intense, because I forgot my Fitbit for the day. There was a different mental aspect for this run, because I ran after work. Normally, I like to run early in the morning, so I can get it out of the way for the day (plus, I never know when I will be invited to a random Happy Hour after work). I'm trying to run at different times of the day, so I can get use to variety.

 

Tuesday:

I finally made it back to one of my favorite Zumba class. I think that I added a couple of blisters to my feet, because I went out a little too hard. I will say that it was nice returning to this class after a 4 week hiatus. Also, I was kind of happy that I still remembered many of a dance moves and sequences.

Wednesday:

Absolutely nothing. I've been having a rough time at work. When I get anxious, I do not sleep, so I got absolutely no sleep from Tuesday to Wednesday. However, I did enjoy a BK Whopper Jr. ;)

Thursday (7 miles):

Speed work!!! One of my training goals was to get more involved in the running community. The Brooklyn section of the FRNY has a Fun Run on Tuesdays and interval training runs on Thursdays in Prospect Park. This workout was nice and tough.

 

A one mile warm up, followed by six intervals of 800 m hard sprints followed by 800 m cool downs. I was a little disappointed that I had to walk for a portion of some of the cool downs. Perhaps, went too fast during the "sprints". Going back to my high school track days, I remember hating 800 m runs because the distance is like long-distance (for track runners) and a sprint. From this training, I realized that my running speed as gone to shit. I kind of knew this from my other runs but there is nothing like speed work to tell you that you have gotten slower :(

There were only 5 of us, counting the coach, and the folks were pretty nice. I was a little disappointed that the coach mentioned doing track work in the Gowanus/Red Hook section of Brooklyn. It's hard enough for me to get to Prospect Park after work but Gowanus/Red Hook may be a "no go" for me. It will be such a pain to get back to Bed-Stuy after the workout. But, we shall see how this plays out in the future.

Since the training is near Prospect Park, I visited the nearest Crunch Fitness and did a good 40 minutes worth of static stretches.

Oh random me: I went to Chipotle for dinner and received a BOGO free coupon. Yea!!!

Friday:

Not a darn thing. I believe that I was super tired and a bit annoyed with life in general. Of if you are in the Chinatown area and want to visit a nice rooftop bar, The Crown at Hotel 50 Bowery is pretty nice. Drinks are a little pricey (typical for most roof-top bars in the city) but the city views at night are AMAZING.

Saturday (7 miles, supposed to be 8 miles):

First real long run . . . for me, since last year. I had planned to run first thing in the morning (to avoid the heat) but I could not get myself up. Ok no problem, because I saw that it was supposed to rain around noon, thus cooling down the city. I grabbed my stuff and headed to the gym. I like starting my long runs at a Crunch Fitness, so I can return, stretch, and take a shower. Yup, no rain in sight . . . until I finished my run. This run was a real struggle because I overheated a couple (no, a bunch) of times during the run and I had to walk :(. Also, I made the mistake of running through Chinatown. Never again!!! Because of the heat, the smell was extremely horrible. I still can taste the outdoor fish markets in my mouth. YUCK. Once I got to the East River, the run was a little more tolerable, because of the shade that the overpass of the FDR provided.

 

This run is the reason for the theme, "getting there". I'm basically trying to regain my endurance and speed. It's gong to be a tough climb but I will get there . . . eventually.

Although I did not deserve it, I treated myself to a couple of tacos from El Luchador (South Street Seaport) after the run. After stretching and cleaning up at the gym, I was really craving a frozen drink. That craving led me to Dallas BBQ in Downtown Brooklyn, which is probably the worse place you can go if you are trying to watch what you eat. I swear, I do not think that restaurant has anything healthy on it's menu . . . Oh wait, I think the water is healthy. I tried on of those Frose drinks, because they were featured on the cover of Time Out NY last week and it seemed like a good idea.

Goals for the upcoming training week.

I had two goals but I have forgotten the other one.

Incorporate this training plan:

  • Mondays: Recovery run
  • Tuesday: Weight lifting and/ Zumba or FRNY Brooklyn Fun Run, if I skip Monday's run
  • Wednesday: Weight lifting/ static stretching stretching or Zumba, if Tuesday's Zumba is skipped
  • Thursday: FRNY Brooklyn Interval training. I may have to do this one alone because the coach was talking about training at a track in Gowanus, Brooklyn and ain't nobody got time for that.
  • Friday: Probably nothing . . . does happy hour count as a workout?
  • Saturday: Long run and static stretching
  • Sunday: Weight lifting and static stretching, if I'm not too pooped from the long run. I feel that as the long run distances increase, Sunday workouts will be skipped.

(OFF) Tempo Run and Booty Shaking

QUICk Points:

  1. Tempo Run

  2. Cardio Cross Training

  3. 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

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.