This week's hump day didn't get all Wet-N-Wild, but I still managed to have a little fun. I'm starting to get the sniffles and decided to stay out of the pool. So, instead of the normal Wednesday pool workout, I decided to go out for a "productive" five miler in my neighborhood.
The goal was to get out and get some food on the way home. I must admit, since I've been away every weekend this month, my cupboards are completely bare! Well, mission accomplished! I did one of my normal loops around the hood and traveled down to red hook to the new Fairway (love that place!). I could only buy what I could physically run with for the 1-mile it takes to get back home. And trust me!!..... you DON'T want to be walking through red hook after dark! It was great motivation. :)
Last night's run with RUNNYC was excellent. The weather and atmosphere in Central Park couldn't have been more perfect. I kept a nice steady 7:30 pace and stuck to mhttp://wwwy place of putting in 4 x 20sec striders after my run. Sweet!
After my run, I had the chance to talk to Coach Jonathan Cane about my aspirations to do a triathlon in the near future. Coach Cane is a coach for several running groups including RUNNYC and his coaching service, City Coach. I also ran into one of my good friends Phil Reichner who is an EKIN (NIKE spelled backwards) rep. And in my short conversation with both Coach Cane and Phil I somehow talked my way into starting to train for a triathlon (with CC's support to get me going) and also trying out a pair of NIKEs (as my new training shoes). We'll see how this all turns out, but it makes me kind of happy that I have so many supportive and motivating friends in this big city!
Also, I'm happy to announce that I'm definitely going to train for the Philadelphia Broad Street run. I'm going to continue my "base" training for the next two weeks and then kick it up a few notches! New Nikes and another race to train for... things are definitely going to get interesting next month!! :)
Today's training: 5miles and short core strengthening routine.
Wednesday, January 30, 2008
Happy Hump Day!
Tuesday, January 29, 2008
How far is a Marathon?
This morning, I happened upon this RunnersWorld forum, Idiotic things Non-runners say about running. You have to read it, it's fantastic! As runners, triathletes or just simply adrenaline junkies, we've all had heard crazy things from our non-exercising friends, family members or co-workers (regarding our exercising habits). Comments such as, "How far is THIS marathon?" or "Why would you run? you can get there so much faster in a car.". Then there's the occasional public service announcement such as, "well, you know you're going to have really bad knees if you keep this up". Personally, from my mom I always get, "When are you going to just give it a rest?" and from Dad its, "Are you crazy? Isn't running in this cold weather really bad for your heart and lungs?" :)
Well... stay "crazy" out there! ...And have fun reading this forum!
Today's training: 5-6 miles with RUNNYC! Followed by 4 striders.
Monday, January 28, 2008
Hurry up and Rest!
JuST ANoTheR MANIC Monday!
I was ever so fortunate enough to get back into NYC around 2am this morning (ugh!), which made me feel like a zombie at work today. Luckily, I've decided to take today as a training-recovery day. Yes, even a"killah woman" like myself needs a day of rest.
Depending on where you are in your training or what your level of fitness may be, you should designate one day a week (bi-weekly for some over achievers) to rest. Your "rest" days do not have to be completely filled with hours reading books and watching TV. In other words, they don't have to be stagnet. Actually, it would be best to fill them with some very light activity (other than your normal training).
Recovery days are extremely important for allowing your muscles to rest and rebuild. This Runners World article, Rest Easy, is a bit dated but has some good information on the benefits of rest or recovery days. In the article, Dr. Bryan Heiderscheit who heads the University of Wisconsin Medical School's Runner's Clinic states, "It's when you're not running that the muscle rebuilds itself and becomes stronger" He goes on to say, "If recovery is insufficient, you'll break down more than you build up." The article goes on to give a few tips on "making the most of your down time".
I'm happy to say that every coach I've ever ran for has preached this philosophy and therefore I have adopted the value of having "off" days and I try my hardest to make the best of them. Like tonight, I plan to go home immediately after work, eat, unwind, foam roll (I'll revisit this topic later!), stretch a bit and then get my butt into bed.... because I'm friggin' exhausted!
Good night and happy recovery!
Treadin' in Texas
Weekend Post: January 26-27, 2008
This past weekend I found myself in Dallas, TX for work. The weekend was packed with required meetings/events and left me zero time to hit the Lone Star Streets. It was my first time in Texas, but from what I've heard, Dallas ain't nothing to get excited about. Apart from an intense schedule of meetings, I got to see the inside of a local Walmart (always an interesting adventure) and I got to attend Medieval Times for dinner, which was surprisingly fun.
As far as remaining consistent with my training, I'm happy to say that I did stay on track thanks to the fact that my hotel had one of the nicer hotel fitness centers I've seen. So, in the wee hours of the morning, I was able to get in about 6.5 on Saturday and 5miles Sunday.
Treadmill running is just dreadful in my mind. Especially when you've been mostly running outside and are "forced" to come indoors. The few things that I do love, however about treadmill running is the fact that you don't have to deal with traffic lights, crazy intersections and the pedestrian obstacles of the outdoors. Oh, and I guess avoiding the 25degree weather is also a plus!
Treadmills are excellent for getting in quality tempo runs and/or timed intervals. Honestly, I find it very difficult to run on a treadmill and not do one of either. Changing the pace or elevation throughout the run is almost a necessary distraction for me. Most often this happens in 2.5min or 5min increments (for a Tempo run) but on days in which I'm feeling less motivated, I go by a pre-determined number of songs on my ipod (covering my elapsed time for most of the run). For me, watching my time on the treadmill makes my run feel epic!!
RunnersWorld currently has a few good treadmill training tip videos on their site. Here's one that offiers another idea to help us in the battle againts treadmill boredom:
Sunday's workout:
5mins - warm up
@ 5mins- increase speed
@ 10mins - increase elevation
@ 15mins - increase speed
@ 20mins - increase elevations
@ 25mins - increase speed
@ 30mins - decrease elevation
@ 35mins- increase speed/decrease elevation (finish strong- with a kick)
@ 40 mins- slowly decrease speed/warm down for 5mins
Total: 45min run
* Followed by full core strengthening!!
Friday, January 25, 2008
Complete Running Blog Network
Ok, quick post this Friday. I'm always on the search for other running blogs/sites. As and FYI, visiting Complete Running is a "must". I've had a link to this site under my "Leaders of the Pack" section but it's affectionately labeled as "The Running Blogfather" ...a nickname that was appropriately given to this site/it's owner.
You will find all sorts of great running related information here. The very best part is they have the Running Blog Family Directory, which I'm proudly a new member of (as of a few weeks ago).
Too bad "The Running Chick" is already taken, but I suppose it's a good thing I don't like to run in hats!
Wednesday, January 23, 2008
Time to get a little WILD
Yes, it's Wet-N-Wild Wednesday again!
Also, I contemplating purchasing some new gear in order to take things to 
the next level! ;) Aquajogger is the leading brand for water excercise equiptment. I like this purple belt by aquajogger (and I also like the cheaper price found on SwimOutlet.com)! I'm thinking about buying my own belt since the community belts at the pool stink and usually end up under my armpits because the straps are so worn out. I also like these gloves (although highly dorky) by Aquajogger. The gloves help create resistance which in turns get your heart rate up faster and give you a better workout! Monday, January 21, 2008
The Right Shoe For You
As I've already mentioned on this blog, I'm a bit of an ASICS fan (as far as running shoes go). I've tried Saucony's, Mizuno's, Nike's, Brooks, New Balance in the past, but I always end up coming back to my tried and true, ASICS. I'm currently running in my third pair of ASICS 1120's and I'm more than happy to stick with this model. However, it seems as though ASICS is no longer manufacturing it and has now moved on to the "1130". It okay though, I've had my heart broken before when I lost the ASICS 1090 and the old-old Kayano's... but all good (running shoe) things eventually do come to an end. I fully understand how it's not always easy to stay true to "your shoe" especially since most running shoe manufactures are constantly changing and "improving" (sometimes debatable) their models.
So, (if like me) you find yourself on the hunt for a new solid pair of running shoes, here are a few tips I'd like to share to help you find your next pair.
If you are a more experienced runner and know what your feet crave, check out this helpful Shoe Finder tool from the Runner's World Shoe Lab. I think it's an excellent way to help you find what's new and highly rated out there on the market. But for our lesser experienced runners, before you go guessing that your feet need more "stability" over "cushioning", I recommend visiting your local running specialty store for advice. Side note, this is my all time favorite specialty running store, the Bryn Mawr Running Company.
Running specialty stores allow you the opportunity to speak with actual runners who are better trained on the pros/cons of each brand/model....way more so than your average Footlocker or Modells salesperson. Most running specialty stores talk specifically with you about your running history, training goals and will examine your last pair of running shoes to see where they took the most beating in order to make a sound suggestion. And honestly, I always need to try new shoes on since just because they sound great and have received great reviews does not mean your feet, knees and/or entire body will love them.
Runners World has some great articles and helpful info & suggestions courtesy of their RunnersWorld Shoe Lab. It's an wonderful starting point as you being your search for your new "sole" mate :)!
Here's a video on their best rated shoes for winter 2008. Best of luck searching!
Saturday, January 19, 2008
"I Love that dirty water....
Oh, oh Boston you're my home!"
Ok, so Boston really isn't my home (anymore), but this weekend I came up here to visit my best friend. I try to visit her at least 3-4 times each year, however I'd be lying if I said that a BIG part of me doesn't get overwhelmingly excited just for the opportunity to run on the Charles River. Don't get me wrong, I love my best friend, but I also have quite an affinity for the streets of Boston and the Charles River loop.
I lived in Boston from 2002-2004 for grad school and during that time I did quite a bit of running as I was training for my first and second marathons. This city is wonderfully run-able and any runner who visits and doesn't take advantage of exploring it by strappin' on their shoes and heading out for some decent mileage is just foolish!!
Today's Workout: 45mins (out and back along the Charles River-Cambridge side to Boston, over the Mass. Ave Bridge, 4x 20sec striders, core work (from below...yes!))
Friday, January 18, 2008
"Favorite Thing" Fridays - Road ID
STRAP IT BEFORE YOU TAP IT!! 
My personal preference is the ShoeID. It just makes the most sense to me (and takes the least effort to remember on the way out the door). I love my shoe ID! I also recommend getting your favorite quote on the bottom. Something really inspirational that you can think about during the toughest part of your run or while stretching (when you can finally read the small print!).*** Oh, and be sure to check out the new Road ID interactive. What a cool new idea from Mike and Edward Wimmer the co-owners or Road ID.
AND... if you're still not sold, you need check out the Top 10 reasons to you should wear Road ID!
Thursday, January 17, 2008
Getting down to the core!
Why is it that while you're training for something, the idea of having extra time after your event is over seems like such a dream. My thoughts on this subject a few months ago (while training for the NYC marathon) were something along the lines of, "Oh.... imagine ALL the things I will do with my life when I have ALL that free time on my hands...when I'm not racking up 50+ miles a week!"
Well, here I am in the thick of ALL that "free time" and I'm finding myself being quite sloth like. To be honest, I've been sidelined by an agonizing and relentless hamstring issue which has been hanging around for WAY too long. I've been going to PT and am hopeful (this time) to get to the root of the issue and resolve it. But for now, I need to get myself back in motion since I've decided that the discomfort in my hamstring is not nearly as bad as the feelings of guilt & grossness and gluttony that occurs when I do have too much time on my hands. What can I say, I'm totally lacking in the self control department when left to my own devices.
Well, enough is enough and I'm getting things back on track and I'm starting by taking it to the core, core strenghening that is! Runners often overlook this aspect of strengthening even though we hear time and time again how important it is... and can find ample info, tips and instructions on the subject online here, here, for purchase here, and even with the help of balls here or a wheel here (and i could go on and on). Building a strong foundation is key in becoming a stronger, fitter, faster athelte.
So, why is it that most of us still don't do our due core strengthening diligence? One reason just might be that most of us attempt to do too much too soon. Most likely we are doing core work in conjunction with other exercise and we all know the temptation of cutting our workouts short when fatigue sets in. So, like most goals in life, it's best to start small and create achievable daily routines to then build upon. First, pick your favorite core strengthening exercises (search around, kid!) and create "your" routine.
For me (starting small) this would look like 40secs on/20secs off of the following:
1. "Wrist Abs" * Lie on back with knees bent, feet on floor * Extend your arms out straight, parallel with your knees * crunch up extending your wrists towards your knees, lower and repeat * remember to keep your eyes facing forward and chin from bending towards your chest
2. Slow bicycle (2sec pause each time you're leg is fully extended & parallel with the floor) For a variation that is easier on your back, check out the "leg push away" in this article.
3.V-sit ups (except in my variation) *Starting position is legs and arms fully extended in the opposite direction * Keep back flat on the floor * Begin by bringing your legs up off the ground to meet your arms and return back to the starting position.
4. Russian Twists No pic (working on it) but here's a description: * From a sitting position, balance yourself on your backside with your knees bent and feet slightly off the ground * place your arms crossed over each other (i dream of Jeanie style) * begin by rocking your torso from right to left, crunching down on each side as you turn (the elbow of the side you are rocking to will automatically go down as you crunch) * swing back and forth on a 1-2 count
5. SuperMan (desc. is a bit different than pic... ) * Lie face down on a mat with your arms stretched above your head (like superman) * Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can). * Hold for 3 seconds and relax. * Repeat with the opposite arm and leg. AFTER a recovery (20secs) - I follow up with a double arm/leg superman (pic on right) which I will hold for 30-40 secs
As I get comfortable with a routine (i.e. religiously do it 3-4+ times a week), I then start to add more core exercises or lengthen my "on" time. I rarely do the same exercise twice in one routine and this helps me a bit from getting bored or too frustrated. And hell, when all else fails and the sloth monster has you pinned to the couch.. scream out HELP!! to your spouse, significant other, roommate or call a friend and make them do your routine with you or have them time you for some added motivation. Remember, there's strength in numbers! Good Luck!
Wednesday, January 16, 2008
Wet-N-Wild Wednesdays!
Wet-N-Wild Wednesdays are a little fun thing my girlfriends and I started in order to incorporate a bit of alternative cross training into our weekly routines.
Btw, I refuse to refer to this type of exercise as "Aqua jogging" since the term puts unfortunate visions in my head of old ladies buoying around lifting pool noodles over their heads. I think this type of cross training is best described as Pool Running! It's just a way more serious sounding label, don't you think!?!
Seriously, after a pool run with me, you won't be thinking noodles no more!
I like how Coach Dean describes Pool Running on his blog, The Running World According to Dean . I know, I know, Coach Dean has the post labeled as "Aqua Jogging" or "Aqua Running", but we'll cut him some slack, since he does gives this form of exercise its due respect in his description. I like the pro/con list and also his mentioning of monitoring heart rate as a way to "gauge" your effort (although he could go into a bit more detail, but do not fret, I can give you more info on this a bit later). Also, his information on interval training is spot on. I have some great interval workouts that I'd like to share in the weeks to come.
Tonight's interval workout: 5mins-Warmup, 8x3min repeats w/1:30min rest, 5min-Cool down
(total: 45mins)
Photo credit - "Everybody into the Pool" is a cover by a book written by Beth Lisick. I've personally do not know much (or anything) about this book, but I love the illustration on the cover.
Tuesday, January 15, 2008
SuperWomen
The Women's Sports Foundation recently announced their SuperWomen Exhibit Tour!
This is exciting!!! (Again, I would like to mention that I'm not as knowledgable about professional athletes as the "average (runner) bear", but...) I'm a big fan of this book, SuperWomen and of the Women's Sports Foundation
The exhibit "pays tribute to the joy, athleticism, strength, diversity and artistry of women in sports. The beauty and power of female athletes is captured through a mosaic of portraits and personal triumphs in the book SuperWomen: 100 Women–100 Sports by Jodi Buren, released by the WSF and BULFINCH."
The article also states that "the exhibit opened at the Museum of Science and Industry in Chicago, Ill., and has toured Los Angeles, Calif., Phoenix, Ariz., Indianapolis, Ind., and Charlotte, N.C. It is currently on display in Dallas, Texas, at The Science Place.The Women’s Sports Foundation is currently searching for additional venues to display the SuperWomen exhibit in 2007. To find our more about the SuperWomen exhibit, contact Bill Bishop at (516) 542-4700 or by e-mail at athlete@WomensSportsFoundation.org."
I may not be able to recall stats very well and I probably couldn't tell you the names of more than one gold medalist in the last Olymipics (if you were to say the names first, I'd likely fair much better!!), however I have such an affinity for this publication. The combination of magnificent photography and the power behind each portrait evokes such inspiration, admiration... and just overall pride in being a fierce, powerful, fit woman!
I dare you to look at this book and not feel the same way! Actually, I double dog dare you! :)
Monday, January 14, 2008
Once a Runner
I know it's a "cult classic" and all.. and I'm guessing it's no longer in print.
My boyfriend had purchased it for me last year and he was on a wait list for over 6mths. Finally, they just cancelled his order.
The author, John L Parker recently published a sequel, "Again to Carthage". I saw/read the excerpt in RunnersWorld over the summer.
If anyone has read either and would like to comment on them, I'd love to hear some feedback.
Up to Speed....
I didn't want this whole Marion Jones catastrophe to pass by without commenting on how unfortunate the whole thing is. I mean, as someone who is typically less involved in professional track and field than (I dare to say) most people who consider themselves "runners", this hit home. I mean, what a nightmare!
This once fierce woman who cleaned up at the 2000 Olympics and was an inspiration to a whole nation of female athletes is now seeing what will (hopefully) be her lowest low. Her judge, Kenneth Karas commented, "People live with their choices" after sentencing her to 6mths jail time and 800hrs of community service (and this isn't even touching on the whole check fraud thing. Just sad!). He's obviously chosen to make quite the example out of Marion.
Personally, I think her sentence is a bit too harsh and the "warning" to other professional athletes would have gotten across without going to such an extreme. What she did is undoubtedly disgraceful, but I think forfeiting your Olympic medals and doing 800 hours of community service and outreach programming (not to mention the endless feelings of shame and embarrassment) would have sufficed.
How does this match up with former athletes caught lying about the use or performance enhancing drugs? Is the 6mth sentence a bit harsh?
NYC Bridge Runners
The NYC Bridge Runners, a source of spirit and inspiration to the runner who's heart and soul just might be more fierce than their mile splits. A running group with a mission. Combining a love for all things connecting mind, body and spirit and motivating all who "come run with us" to reach further and expand their horizons. This group is a pleasure to share 4-8 miles with whether on weekly runs or "elevated" events around the city.
You'd be surprised what you'd learn say on a run to the "boogie down Bronx" or over the east river on a bridge that took 14 years to build.
The image above is from one of their "elevated" runs celebrating the 124th birthday of the Brooklyn Bridge this past spring. It was one of my favorites for so many reasons and this particular image is just one of them.
Give it up for the Bridge Runners, keepin’ this city real!!
http://blog.nycbridgerunners.com/
