(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

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. 

"Speed" Demon

Just a quick entry, while I wait for my experiment to finish. 

Since I have been slightly off with my marathon (now half-marathon) training, I realize that I have been neglecting the speed work what is necessary for a long-distance training program. Ack!!! Now, there is less than 25 days and 10 hours until my race in Montreal. 

Yesterday, I decided to do three "speed" ladder intervals - 100m, 200m, 400m, 800m, 800m, 400m, 200m, 100m, 100m, 200m, 400m, and 800m with minimal recovery in between intervals. I remember hating this type of workout back in high school but I did notice that my times  improved with it. With 25 days until the race, there will not be enough time to notice any differences from my speed work, but it will prepare my legs for quick sprinting that I will have do during the half-marathon. Overall, the run was kind of fun, because it was a nice change to breaking up the distances. I think that it gives your mind a chance to rest and regroup, which you do not really get an opportunity to do when running 10+ miles. Speaking of minds. I must have had early Monday morning brain because I screwed up the calculations for the first two intervals. As I showed above, the distances are in meters; whereas, my GPS tracker measure distance in miles. With my brain fart, I was equating 100 and 200 meters with 0.1 and 0.2 miles, respectively. This is crazy because: 

1. I have been involved with track and field for years, so I should know these distances quite well. 
2. I am a scientist who deals with using the metric system on a daily basis. I still do not understand why the U.S. does not use the metric system, but that subject is the topic of a different blog for a different day. 

The route in Saratoga Park in the Bed Stuy neighborhood of Brooklyn. 

Even though I messed up a bit with my conversations, it worked out a little bit because I ran an extra distance that I had originally planned to do. What does not kill you will make you stronger, right?

All in all it was a fun run, because the park, with its oval walkway, near my apartment building is perfect for these types of runs. 

Song of the run: Shakira's "Ciega, Sordomuda." 

Although much of Shakira's style has changed, call it an artist's evolution, this song still is one of my favorites for getting some speed out of my legs. 

Ok, so moving forward in the week. I plan to do a 7-8 mile (depending on what time I wake up and how hot it is outside) tempo run. I am going to aim for an 8:10 - 8:30 min/mi pace. Plus, I plan to do my last long run (a 12 miler) this weekend, so I can get an adequate tapering period. I have not given much thought to the route but I think that it will include the Williamsburg Bridge, downtown, and the Westside Highway in Manhattan. I do not believe that I have done any runs on the Westside of Manhattan.