Workout review May 27th - June 3rd (how it went down):
Tuesday May 27th : Swim - 300,200,100 (warm up) 3x200, 3x100, 3x50, 4x50(drills) - total: 1850m
Wednesay May 28th: PM: Run 4.5miles - felt okay.. just weak - Core strenth circuit
Thursday May 29th: AM: Morning wake up 2miles PM: Bike - 7.25 loops PP-Park w/ coach kane- 25miles-ish (with out/back from home)
Friday May 30th: AM: Swim 1600m, PM: Yoga
Saturday May 31: AM: Moving day! - 5miles - hot and sticky morning, but at least I felt stronger! - Core strength circuit
Sunday June 1: BEACH DAY!!!
Monday June 2: Pool Running - 10mins steady warm up, 3x 2min, 3min, 2min pick ups with 1min rest between each. 400m swim to cool down. (wanted to do a swim wkout but pool was PACKED)
Tuesday June 3: 30min run - felt awful. Leg is aching from pool run. wtf!
Wednesday June 4: AM: Yoga, PM: Chiropractor and Bike- only 10miles - leg hurts.. boo!
Plan Ahead:
Thursday June 5: PM: Swim - wkout tbd
Kansas City Here I Come!
Friday June 6: NYC to KCMO - Flight Shake out: 40min run
Saturday June 7: Swim/Run - we'll need to check out the hotel pool. TBD
Sunday June 8: AM: Strength circuit (*new: more on this later) PM: hmmm? Trails? I hear there are a few decent parks near the hotel
Monday June 9: KCMO to NYC - PM: Ride- 20miles - 6laps @ PP
Tuesday June 10: AM: Swim wkout TBD PM: Chiropractor
Wednesay June 11: AM: Run 5miles PM: Yoga
Thursday June 12: AM: Swim wkout TBD PM: NYC to Philly
Friday June 13: Philly to SAV - ohman! here we go!
Thursday, June 5, 2008
Training Update
Friday, May 23, 2008
"Favorite Thing" Fridays - SUMMER TIME!
Wkout: 3x200m, 3x100m, 4x50m (pull, finish), 100m
Sunday, May 18, 2008
Use Your Concentration Wisely
Today's Horoscope (ARIES):
Things are looking up, yet there's a stress that won't magically disappear. But even with too much happening, you can make time to enjoy yourself without going into denial about something important. You have an innate skill: you can stay focused in the present moment when you are passionate. Use your concentration wisely by preparing for what's coming instead of scattering your attention all over the place.
ok... concentrate, concentrate, concentrate..... :)
Yesterday's Training: 5miles!! .. and then literally hours and hours of dancing into the morning :) My legs and abs were on fire this morning from it. ha! I'm serious!
Today: "Hangover be gone" run - 3miles
Training Plan: - May 18-27
Sunday: AM: 3miles - hangover shake out run. ugh.. the pounding!! PM: traveling to boston
Monday: PM: Run on the Charles: 35-45mins
Tuesday: AM: Swim - Workout TBD
Wednesday: PM: Bridge Runners Run- HAPPY BIRTHDAY BROOKLYN BRIDGE - 5miles
Thursday: PM: Bike - 15-20miles
Friday: AM: Swim - Workout TBD - traveling to VA after work!! :)
Saturday: Virgina is for LOVERS!! Happy Memorial Day (Weekend) Run/Swim - TBD
Sunday: VA - Off
Monday: VA - Run: 35mins
Tuesday: Back to NYC - Swim- Workout TBD
Wednesday, March 19, 2008
Week #4 Training - Full of Surprises!
Review of Week#4 Training Schedule -(March 10 - March 16):
Monday: AM: 5miles, core strengthening routine, PM: 60min YOGA
Tuesday: AM: 7miles
Wednesday: Hamstring hurts like hell - OFF
Thursday: Hamstring still in pain - OFF
Friday: Traveling... hmm? off? Yes, OFF AGAIN! ugh!
Saturday: Savannah - 6 miles, 4 X 20 sec striders - still in pain!
Sunday: Savannah - 5mile run
Totals: 23miles (ugh!) + 60min YOGA
Thoughts: Well, as far as week #4 training goes, there's not much to talk about. My hamstring is sh*t! I'm not sure if it was the kickboxing or high repetition yoga that threw things completely out of whack, but something made things take a turn for the worse. I've been dealing with pain in my left hamstring for years but this was on a whole new level. So, I'm hitting the pool today and tomorrow for a few kick a*s workouts! I need to keep up my fitness level this week, and getting in a few good interval pool runs will help me out a bit in that department (while also allowing me to not put added strain on my hamstring.)
Additional thoughts: Week #4 brought it's fair share of surprises. First my hamstring went on the fritz, then I witnessed the Saint Patrick's Day festival madness in Savannah Georgia. Crazzzzy!! I also was in downtown Savannah during the blackout caused by tornadoes in the area. Walking through the city in the pitch-dark was a bit freaky!
But the ultimate surprise was when my boyfriend proposed to me in Forsyth Park after we finished up our run on Sunday evening. It was a beautifully warm & sunny day in Savannah.... and finding a fiance and ring of sparkling diamonds at the end of my run was so much better than any pot of gold!! So despite the training downer this week, the luck of the Irish was very much still alive! Erin Go Bragh!! :)
Training Plan: Week#5 -(March 17 - March 23):
Monday: OFF
Tuesday: AM: 5miles, core strengthening routine -
Wednesday: Pool Workout- TBD
Thursday: AM: Pool Workout - TBD, PM: YOGA?
Friday: Traveling... Yes, AGAIN! Try to get in 5miles in the AM
Saturday: 6 miles, 4 X 20 sec striders
Sunday: 7 miles run - depending on hamstring
Totals: mileage.. we'll see! + 60min YOGA
Saturday, March 15, 2008
Getting Down Irish Style in the Dirty-Dirty
Ahhh.. it's vacation time! As Christian Siriano on Project Runway said, I am in need of a little "Breaky-Break". So, I'm currently maxin' and relaxin' down in Savannah Georgia.
Yesterday, Savannah held their renown Saint Patrick's Day Parade and post parade festivities down on River Street and in City Market. Wow! What a fantastic time!! Savannah is beautiful and it's just flippin' spectacular to be wearing flip-flops for a few days. Yesterday was so much fun despite the fact that it felt like it was three days long. We walked over 8miles throughout the day (yes, I'm a dork and I tracked it.. ha!) 
And in order to go along with the normal tradition of the day, we just HAD to start drinking in the early afternoon... But hey, I can do that kind of stuff.. I'm on vacation!! It was complete MADNESS down on River Street last night. Prime opportunity for people watching and I got some fantastic pictures!
Training Update: I'm way off my training schedule for this week and sort of bumming about it, but I think staying off my hamstring for a few days was well worth it. I feel a bit better today so I'm heading out for about 5-6miles. I really irritated it after Tuesday's run and what was originally one day of backing off (sadly) turned into three. I'm a bit upset about the whole situation since I was making great progress, but I'll have to just get back on the horse again and see if I can charge forward. I also made an appt to get an MRI on my hamstring, which is LONG overdue.
I plan to take some pictures on my run and post to whereirun.blogspot.com. I'll post them when I get back next week. For now, I'm off for a run and then some more green beer. :)
HAPPY SAINT PATRICK'S DAY!
Monday, March 10, 2008
Good Morning Sweet Sunshine!
This morning the alarm clock went off and I was thoroughly convinced that something was wrong. In my mind, it just couldn't have been any later than 3 or 4am. It was dark and way too quiet outside for it to be my normal wake up time. Also, I have this strange internal clock thing which (most days) wakes me right before my alarm clock actually goes off, but that didn't even happen this morning. What the heck is going on? Oh right! Daylight flippin' savings! But even in my foggy state, I still managed to get myself out of bed, strap on my Nikes and head out the door.
On a positive note, even though it's dark at 6:30am, it does mean that we're one step closer to spring and that I also get to enjoy beautiful sunrises while out on my morning runs!
The topic of morning runs has been recently (and so endearingly, I must add) touched upon by my friend PLe1der, as he refers to the AM run as being "on the same level as taking a big swig of milk and halfway through the swallowing process realizing it expired eight days ago, or the movie Baby Geniuses." If anything, I have to say it's an "interesting" analogy. I also found this blog, Half Fast, which has a pretty good list going of "I'd rather be's" instead of morning running.
Well, I don't drink milk, I've never seen Baby Geniuses, I'd rather not "eat yellow snow"and I definitely wouldn't rather "round up stray dogs wearing only Milk-Bone underwear" (funny, but wtf!?!) And I also happen to think that running in the morning is AMAZING. It doesn't always start out that way, but after the morning run is under your belt, you're unstoppable for the rest of the morning and afternoon.
Actually, I've never really been a morning person and as my brother's will attest (and would most likely reenact if asked) my AM rants about either the cereal box being empty or me not being able to find my school shoes or my hair not turning out right, were a memorable part of our childhood. I was also usually the one running late to the school bus with all the riders of bus #4165 glaring out the window at me as if they'd rather see the bus take off right before I actually reached it. So, how did this slow moving, disorganized, miserable morning monster of a person come to love AM runs? It's easy. I usually go alone and I always ease into it. And if no one talks to me until I'm at least two miles into it, no one gets hurt! :)
Morning running is this amazingly meditative and awakening experience that just fuels me for the rest of the day. To me, there's nothing like getting in a solid run in the morning and welcoming in a new day. To watch the sunrise over Manhattan from the Brooklyn heights promenade or the middle of the Brooklyn Bridge, to see parents walking their kids to school, shop owners opening up, and to smell the coffee brewing from the coffee carts or to smell the bread baking from the neighborhood bagel shop ...to feel alive and anxious to take on a new day. It's just magnificent!
So, forget all you haters! You can keep your runs in the evenings... which will help keep my mornings peaceful, which is just how I like it.
Week#4 Training Schedule -(March 10 - March 16):
Monday: AM: 4miles, core strengthening routine, PM: 60min YOGA
Tuesday: AM: 6miles (w/intervals), 4 X 20 sec striders
Wednesday: AM: 5miles, core strengthening routine
Thursday: AM: 7miles, 4 X 20 sec striders
Friday: Traveling... hmm? off?
Saturday: Away... 5 miles, 4 X 20 sec striders
Sunday: Far far away... 8miles
Goal Totals: 35 miles + 60min YOGA
Sunday, March 9, 2008
Sunday- FunDay- RunDay
Today's Training: After two intense days of cross training... it was back to basics this morning. I got in a nice 8mile run over hills followed by striders and some core strengthening work. Ah.... it was chilly but wonderful to be out running again!
Review of Week#3 Training Schedule -(March 3 - March 9):
Monday: 3miles
Tuesday: PM: RUNNYC (5.8 tempo run) total: 7.5m- 4 X 20 sec striders
Wednesday: PM: 6miles
Thursday: AM: 6.5miles
Friday: AM: 60min -YOGA, PM: 60mins Ultimate Street Fighter class
Saturday: cycling session at City Coach 17miles (including warmup/cool down)
Sunday: 8miles, 4 X 20 sec striders
Totals: 31 miles + 60min of YOGA + 60min kickboxing + 17miles of cycling
Thoughts: Well, losing the Saturday running mileage lowered the original goal number (35miles), but I got in some quality cross training with yoga, cycling and kickboxing. The run Tuesdasy night with RUNNYC kicked my butt and I was still recovering through Thursday. Friday's Yoga+Kickbox combo top off with a spur of the moment late night dance party with some friends made Saturday's AM cycling session way more of a challenge!! Shorty got LOW on the dance floor and it defintely did a number on her hamstrings and quads (esp after 60mins of kickboxing!!). Whoops!
But all in all it was a great training week. I got in lots of quality core work and I'm really diggin' the YOGA class I've been going to. It's unlike any other yoga class I've ever attended. It combines lots of core strengthening and stretching poses but with very high repetitions. The instructor is great and the class leaves me wonderfully exhausted but refreshed at the same time.
Yesterday's cycling session was particularly disappointing. I got off to a slow start since the bike City Coach has generously lent me (until I get my own) was given a new seat which from
the moment I hopped on... was an obvious problem. Let's just say it was particularly painful... and pretty much hurt like a little b*tch. The seat is designed so your sit bones rest directly on both sides of the split (picture on right). .. And HOLY HELL!!, it was painful. I had to sit on a towel for extra cushioning about half way through and finished the ride as bent forward as possible to take the pressure off my screaming sit bones. On top of that the bike wasn't changing gears correctly and kept skipping over gears as I tried to adjust. The big gear wouldn't even slide up to the big wheel (I know, I need to learn my cycling terms!) so I had to stay on the middle wheel. So, on top of my legs feeling like lead (from the kickboxing and dancing night before) there were several factors that distracted me from having a good ride. I was bummed about it, but I understand that sh*t happens.
I've learned a few lessons this time around... so hopefully next week's ride will be better! :)
Monday, March 3, 2008
Hey Mikey! (S)he Likes It! - Triax and Training Update
Nike Structure Triax Update - Week 1
So, it was a bit of a bumpy start and I still think the shoes are a bit snug, but with the addition of new (longer) laces and just the normal breaking in of a new shoe, I have to say, so far so good. It's amazing what a difference changing your laces or the how you're tying your laces can make. And so, I'm diggin' the new shoes.
Week#3 Training Schedule -(March 3 - March 9):
Monday: 3miles
Tuesday: PM: RUNNYC 6-7m- 4 X 20 sec striders
Wednesday: AM: 5miles
Thursday: PM: 6miles (tempo- tbd)
Friday: AM: 90min -YOGA, PM: Women's self defense/cardiokickbox class-55mins
Saturday: 5.5 miles, 4 X 20 sec striders OR cycling session at City Coach
Sunday: 8miles
Goal Totals: 35 miles + 90min - YOGA + 55min kickboxing (+ cycling)
Sunday, March 2, 2008
Evaluate, Restructure, Regroup & Move Forward
Things are looking a bit different around here at http://mindofarunner.blogspot.com/ . Let me know what you think about the change. Be honest! :)
Sad to put this graphic to rest already (below), but I it was a fantastic starting point.
Also, check out my newest blog endeavor, http://whereirun.blogspot.com/. To give credit where credit is due, my boyfriend thought of the idea and pushed me to get it started. He got me interested in this other blog, http://ifoundyourcamera.blogspot.com/ which served as the inspiration for this new endeavor. I've seen some spectacular pictures as I've bounced around to your sites, so whereirun will be a collage of sorts of the favorite running places of all sorts of runners out there. I think this could be GREAT, but it's only as good as those who participate, so send your photos and captions to me at therunnerchick@gmail.com.
Review of Week#2 Training Schedule -(Feb 25-March 2):
Monday: DNR
Tuesday: PM: RUNNYC - 7miles - 2 X 20 sec striders
Wednesday: PM: 5miles
Thursday: PM: 6miles - Burrrrr.. it was COLD outside!
Friday: AM: YOGA, PM: Women's self defense/cardiokickbox class-55mins
followed by 2mile run
Saturday: 4.5 miles,
Sunday: 7.5miles, 4 X 20 sec striders
Total: 32 miles + YOGA + 55min kickboxing
Thoughts: My overall mileage increased a bit and I'm feeling stronger, but getting back on a regimented training routine has been difficult with work and life (..and weather). Something always seems like it gets in the way. I'm on the right path, but I need to continue to increase mileage over the next few weeks with not letting the little things (i.e. core work) and threshold training go.
Triathletes, as a runner pursuing triathlons, I'm having a hard time dealing with lower (running) mileage as I incorporate cycling and swimming into my routine. If there are any runners turned triatheltes out there, do you always track swimming, cycling, running mileage separately? Sounds like a silly question, but I was almost tempted last week to add my cycling mileage into my running mileage... just so I could see the numbers go up! ...But I resisted the urge! :)
Friday, February 29, 2008
"Favorite Thing" Fridays - Cozy Socks & Warm Gloves
No one likes to have cold toes or fingers! So it's important to keep those metacarpals and metatarsals warm and cozy for the ride and not to mention protect them from the elements of the harsh winter weather. If last night's run taught me anything, it was having the proper socks and gloves can make MAJOR differences in your run.
I was ever so fortunate to forget a pair of socks last night so I decided to run in my work-trouser socks. Not the best decision of my life, but sometimes you just have to do what you have to do! So, half way through the run my left (stocking thin) sock slips under my heel and instantly it begins to chafe. I tried to stop and fix it but no amount of yanking could keep it from slipping right under my heel again. Sweet! So, this led to thoughts of what pair of socks I has wished were on me feet. At least it helped to distract me from the inevitably forming blister for about 5mins! 
My favorite pair of socks are my Nike Elite Running - No Show Sock. I'm typically not a thin sock wearer, but these socks have great cushioning in the parts that you need it most. They're extremely comfortable, stylish and not at all bulky. LOVE them! My other favorite socks are the Ladies Under Amour cushion- no show. They're very comfortable and durable. 
If anyone was out running last night, all the power to ya! The weather was a BEAST! I believe that at 6pm it was reported to feel like 12degrees. But as planned, I braved the West Side Highway (a.k.a. Hudson River Park rec path) after work (check my "fun stats" posted below). The wind was so fierce that it actually felt best when I had to stop for traffic lights on the way to/from the path. I was soooo.. VERY happy to 
have remembered my "good" gloves which kept my hands toasty, so thankfully that was the least of my concern. If you don't have a good pair of gloves (and you live in a cold climate), I suggest you invest in a pair. Once you try them, you'll never want to go back to that old ratty pair that you got for free at a race 10+ years ago that are three sizes too big for your hands. .. or at least I never went back to mine! My favorite are the women's lightweight running gloves. My hands heat up quick so anything heavier than a "lightweight" glove is a bit uncomfortable (at least, for me).
Stats from Yesterday's Run - 6miles (out and back) - WSH
# of times I thought about going back inside: 1
# of times I thought to myself "I'm crazy!": 1 million
# of times I had to stop to (try to) fix my sock: 5
# of runners spotted out on the WSH: 8 (brave souls)
# of bikers " ": 12
# of pedestrians " ": 4
# of times I wished I brought my metro card: 0 (I'm not that lame!)
# of times I wished I had put on an extra top layer: I can't count that high!
Today's training:
AM: Yoga, PM: 55min Cardio Kickbox, and 2 miles
Nike Structure Triax Update - Day 2
Today I used the RW Shoe Finder to see the comparison between what I was running in, the ASICS 1120's and the NIKE Structure Triax 11. I tried to link directly to the comparison between the two, but it didn't seem to work. So here's the skinny, they are both a stability shoe but the major differences were that the ASICS 1120's are slightly heavier (by 1oz) and the Triax was more of a neutral shoe where as the ASICS 112o is better suited for the overpronator.
So, last night went well sans the sock debacle!! I do wish the laces were a bit longer so I could do my "crazy laces" knot for more ankle support, but I suppose I could purchase new laces myself. As for the overall ride of the shoe, it was still just okay in my opinion.
Sunday, February 24, 2008
My New Life as a Cyclist
Clearly, I have a lot to learn! But I left City Coach studio feeling refreshed, rejuvenated and spent (in a great way!). I'm in a little bit of pain today (in the seat) :) , but it was well worth it. I loved it!
Yesterday's indoor cycling "intro" session was lead by City Coach - Assistant Coach, Shane Neil who had us start off with a quick 4.5mile interval set where we worked on hills and regulating our
The way the simulator works is you can see on the scene in front of you all of your stats and where you are exactly on the course as well as where everyone else in the class is in comparison. I have to admit, my favorite part was kicking it into high gear on the down hills. So much fun!!! It's the best how you can see it coming so you put your finger on the gear trigger as the anticipation builds. As soon as the resistance changes, BOOM! you kick it up and rock it out. It's fantastic.
I'm so green when it comes to this sport, so I hope the more experienced cyclist-readers aren't too turned off my my naivety. I had an excellent time cycling yesterday and can't wait to get my own bike and hit the open road! :)
Today's Training: 8miles, 4 X 20 sec striders
Evaluation of this past week (week#1):
Monday: 5miles, core routine
Tuesday: PM: 6.5miles, 4 X 20 sec striders
Wednesday: Cross train - post work - pool running workout
Thursday: PM: Tempo run - 5miles
Friday: AM: YOGA, PM: Women's self defense/cardio kickbox class-55mins (long story) followed by 2mile run
Saturday: 20miles indoor to cycling class,
Sunday: 8miles, 4 X 20 sec striders
Total: 25 miles + YOGA + 30min pool run + 20mile cycling
Thoughts: I need to get my mileage up and take out some of the other junk. I'll post week#2 of training (for the upcoming week) shortly.
Monday, February 18, 2008
Día de los Presidentes!
HAPPY PRESIDENT'S DAY! I love Mondays off!!
Wouldn't everyone just be more productive if we had three day weekends EVERY week (my apologies to those of you who had to still work today). Seriously though, starting a work week on Tuesday is just lovely!
So, in honor of Presidents Washington & Lincoln .....and thoughts of a world where we never have to work on Monday again, here's my training plan for:
training week#1 (Febuary 18th - 24th):
Monday: 5miles, core routine - Enjoy the 60-degree weather and a Monday mid-morning run through Brooklyn. Spring Fever?... hells yeah!
Tuesday: AM: YOGA, PM: RUNNYC in the evening (6miles?), 4 X 20 sec striders
Wednesday: Cross train - two options currently: 1. 6:30am cycling session at City Coach OR 2. post work - pool running workout
Thursday: PM: Tempo run - 5miles (details on next Thursday's blog), 4 X 20 sec striders, core routine
Friday: AM: YOGA, PM: Women's self defense/cardio kickbox class-55mins (long story)
Saturday: 6miles, 4 X 20 sec striders
Sunday: 8miles
Total: 30miles + weds cross train + kickboxing
Sunday, February 17, 2008
Threshold Training...Easy Peasy
Here's an interesting article on Threshold Training, proving yet again that often, LESS IS MORE!
Sunday is such a great day to map out or tweak a training plan for the week to come. To write down (and commit to) not only what I'll be doing but to also when/how I'm going to fit it in each day. So, I thought the article above was fitting since it's not only Sunday, but this coming week I plan to kick things up a notch and start seriously training for my upcoming events. I've laid down a solid mileage base over the last month or so and now I'm ready to start mapping out my training and incorporating at least 2 threshold efforts a week (ex: tempo runs or intervals) and a longer effort on the weekend.
I'll post what I've come up with after I'm finished mapping it out. :)
Monday, February 11, 2008
A Runner's Log!
You've heard it time and time again just how important it is to keep a training log. You know the deal. For the more obvious reasons, a runner's log is an important tracking tool needed to provide a visual evidence of your base, your build up, your progress. To show you were you might need to improve or where you should give yourself a mighty ol' pat on the back.
You're log is your best friend and your worst enemy. Either way, your log is with you through thick and thin. Your log doesn't lie (that is unless, you do!).
I'm not so great at using my log while I'm not specifically training for anything, but as I get ready to face what's sure to be an exciting Spring season, I know I'll be dusting off the cover and setting up my framework for the training to come.
My log is an old generic day/week planner that I found at CVS four years ago. A small spiral notebook with a bright blue plastic cover that I adoringly covered with RUNNYC and BridgeRunner's stickers. When I'm in training, wherever I go my log goes with me. I look forward to writing in my training each day, tallying in my weekly totals each Sunday night and adding those weekly totals to my overall training mileage and of course, training shoe mileage. Just as I love writing down the mileage I've rocked out for the day, I completely dread writing when I've fallen short of a daily plan or weekly goal (as I appropriately cover those spaces with frown faces or curse words ;) ).
My log is simple in that I don't go into tons of detail re: my daily routine, but I put enough down that it provides a great reference for later review. It also helps boost my confidence the nights leading up to a big race, when I can lay in bed and look at all the "money in the bank" and feel completely invested in what I'm about to take on.
So no matter how big or small your current goals are, log your progress. It's so gratifying to watch your dreams become a reality right before your eyes.
I prefer the old fashion way, but there are so many great resources online for logging your mileage/training. Here are just a few suggestions:
Map My Run
Running Ahead
Runner's World Online Training Log
..And this is a new one (for me), ProgressLog
If you have any other suggestions or would like to share how you map your training, please let me know! I'd love to hear it!
