Priorities

Well its a busy Monday. It's a busy couple of weeks coming up with planning Wildflower Triathlon for TEAM. So, that means its going to take some creative thinking trying to fit in my workouts. This also means it is going to take some understanding from work colleagues when I have to attend a meeting right after a workout. Thanks guys ;) Today I had a coaches meeting for our Fall Season. (We are offering a lot of great events this season, so check it out and run for a cause TEAM.) Anyways, now that I got my plug out of the way...
I had to squeeze in a 10 miler between work, and the meeting. Many people would forgoe the workout for the day, and that is why those who make training a priority will win the race. If you want to get good, you have to train good. It isn't always the most convenient, but you just have to fit it in somehow. So, I headed over to the West Side Promenade for an out-and-back. I will never understand how wind can be both against you on the way out, and against you on the way back. It always works out that way. Why is the wind never at your back on the way out, and at your back on the way back (Murphy's Law exist in running?).
Easy work out today, so that's all for now. Got check out TEAM, and sign up for an event for this Fall, you won't regret it.
Cheers,
Rob

Peace in the Park

Ah Sunday, well it has been an easy, lazy day. Went to Paragon, picked up some new gear, always a good thing. Finally got to the run at about 7pm. It was a Nice and easy run, about 10 miles. It was an amazing, and inspiring run. It was raining out the entire time, which turned into a lightening half way through. The temp was perfect, and it was a perfect cooling rain. Since it was smack in the middle of dinner time, and the given weather, not a sole was out there besides myself, and a couple other randoms here and there. It was perfect, NYC's Central Park has never been more beautiful. The foggy lights of Time's Square off in the distance, the red, yellow and green of the traffic signals in the park, and the street lamps along the paths. So tranquil, and peaceful. It was one of those runs that makes every aweful run worth every step.
Great way to end a tough week of training.
Like I said, it was a 10 mile run. So this brings the weeks grand total to 81 miles; my highest yet. All down hill from here until Boston.

Last Long Run!!!

YEAH BABY!!! Last long run under the belt. Banged out a measly 24 miles today. I did the first 20 at a nice easy pace, then put it into gear for the last 4 at marathon pace, hit it almost right on too. I hydrated and fueled correctly during the workout. That paid off because my mind and body felt amazing afterward. I still had lots of energy to do all my stretches and wolf down a whole lot of food. I love endurance training. Well, that being my last long run, that means I have some regular workouts this week, and then taper period. I'm feeling great right now, and I am ready for Boston.
Bring it!!!

Recovery Day

aaaahhhhhh...Friday I love recovery day. Took today off from running to let the muscles recover from the week's stress before a Saturday long run. Since I had some free time and the weather was perfect, I figured why not get some nice saddle time in. Got up to the park, and next thing I know it was two hours later. Cycled down to Starbucks and had a nice Signature Hot Chocolate...mmmmm.

Since there is no workout to report, I thought it might be a nice opportunity to talk about that new running style. So I read about this from two reputable sources. One being from Olympic Marathon Medalist Meb Keflezighi, and the second being from professional triathlete Jessi Stensland, who is currently trying to incorporate this as well.
It's running with the glutes. with each step as soon as your foot lands underneath you, you engage your glute to finish the stride and propel you forward, next with the other foot and repeat. This is particularly effective with ascending hills. I have only been practicing this for a short time, but I find it helps tremendously in creating a more effective stride. Plus I can't change things too much with a big race only a few weeks away. But again, I find it is effective and I will be working on making this natural during my conditioning period after Boston.

Well, that's all I have to say about that. Try it out if it isn't something you already do.
Talk to you after the long run tomorrow.
Cheers!

How is it feeling?

Gotta love tempo runs in the misty rain. Just keeps your body temp nice and cooled. My training is definitely paying off. I had a hard run today, and my energy level afterward was fantastic. I had a wetsuit and gear clinic tonight, so I got my workout done right before hand. Finished the workout down in Union Square, with some time in the bank, so I went to Whole Foods and had a huge salad, and some pineapple for dinner...mmmmm There is nothing like fueling your body with some real healthy earthy goodness after a hard run. Can't wait for the WF to open in my neighborhood soon. After some great eats, went right to the clinic, stood working and talking for about 2 hours, and felt fine. This gets my psyched about the way things are going; maybe my coach isn't killing me after all.

So, the details:
5 mile easy warm up (38 minutes)
7 miles at marathon pace (6:50 minutes per mile) right where I want to be

conditions were awful. Since I was running on the West Side board walk, the wind was super strong, and against me of course. But the misty rain felt great, kept me cool while I was fighting the wind. Overall, the run felt great, can't complain. I have tomorrow off (so maybe a lite bike ride, we'll see) and my LAST :) long run on Saturday. Mileage count so far since Monday...47miles! Here we come taper.

Oh, I also started trying a new running technique today, something I read. I'll talk about this in a different post, don't want things getting too long. Maybe tomorrow.
Ok guys, Later!!

Miles Anyone?

I can't remember the last time I had a workout that was not in double-digit mileage. I am eagerly awaiting my taper period; the legs are starting tire. Oh well, what are you gonna do?
I had an appointment with my chiropractor today. I am still trying to see if it is benefiting, hurting, or doing nothing at all. The "manipulation/adjustments I am not quite sure about yet. I feel a bit more free moving afterward, less restriction on overall body movement, but I am wondering if this will hurt long run. Although he also provides stretching during the sessions, which I am very fond of, and I am certain helps. Feels great after a week of long hard runs to be stretched properly by a therapist. We'll see about the rest I guess.

Well I need to do some stretching and watch dvr'd CSI, so let me get to the workout.

12 miles easy; all in the park and half on soft ground.

This brings this week's count to 36 miles since Monday. I might be setting a new record this week.

Simple workout for tonight. It is always enjoyable going out for these longer easy runs. Provides some good thinking and personal reflection time. It really lets you solve the problems of the world. Until next time, keep training.

Tonight's Workout

Good Evening,
Today was another great workout. I feel lucky, that for the past few weeks now, I have had great workouts, and really hit a groove with each one. I hope this is a sign of things to come.

Workout a la Conlon:
2 mile Warm Up
2 Loops Harlem Hill @ Tempo Pace (1.4miles each loop, very hilly)
1 Mile easy
2 Loops Harlem Hill @ Tempo Pace
2 mile cool down
The stats:
1. 9:41 2. 9:40
3. 9:32 4. 9:25
Looks like I need to work on my pacing a bit more.
This workout is one to keep for the books; definitely a hard workout.

My knee is hurting me again tonight; Tiger Balm and ice. Need to take good care of this now, before it gets worse. After the race, it is going to be some serious time to build joint and core strength, before the fall season. This isn't hurting at all during the runs though, just an hour or so after it starts; just need to get through Boston. Time for some recovery, good night.

Monday "short run"

Today was a Monday short run. Went out and did a 12 mile tempo run.
Mile warm up
5 mile loop (lower5) at 8 minute pace (actually at 7:51)
5 mile loop at 7:30 pace (actually at 7:20).
Mile cool down
Need more work on pacing and behaving.

Good roast chicken dinner with mashers and lots of fruit after....mmmmmmm

Everything felt great. I'm real pleased with how well the body is holding up to the stress these past few weeks. See you next post.