Friday, May 25, 2012

Swimming, Biking, Running...Oh My!

Going to cover a little bit of everything today, since it seems like I havent done that in a while. Heck, I haven't even really been posting!

Events Update
So I've finally registered for the NYRR Sprint Tri (400m swim, 13 mile bike, 5k run) on June 30th. I was falling into my trap of "I want to make sure I'm ready, then I'll sign up"- which we all know will eventually never happen. So when I saw that it was nearing capacity, I jumped on it. One month to train.

Speaking of Triathlons, in a bit of sad news, the DC Tri, which I did about a year ago, has been cancelled for this year. Whats more is, it appears the race itself will no longer exist! This makes me sad since, although I was not signed up for this year, I was hoping to do it again in the future. It was very well run, very organized. And it was my first Tri, so it has a special place in my heart. RIP DC Tri!

I've also signed up for the Celebrate Israel 4-miler in Central Park. I felt I needed to do this one again, since this was not only my 4 mile PR, but my overall pace PR as well.  Not that the course is any different from any other 4 miler organized by NYRR (Japan Day run was the exact same course), but its just that it was this race last year where I got that, so I felt I should give it another go for another big PR.

And just to highlight again, I'm also signed up for the Rock 'n' Roll NY 10K, which is October 13th, in Prospect Park, Brooklyn. As well as Rock 'n' Roll Las Vegas Half (again!). This will total 3 Rock 'n' Roll events this year, meaning, not only will I be receiving medals for each individual event, but an additional one for doing 2 and then 3 races! Thats 5 medals in all, score! Easily amused, I know.

Upcoming Races/Events
A couple races coming up, the American Heart Associations' Wall Street Run (3 miles) on Thursday, May 31 and the above mentioned Celebrate Israel run on Sunday, June 3. I did not realize that they were only a couple days apart when I signed up! I guess it'll be similar to the Healthy Kindey/Japan Day weekend. Except its not back to back. That was rough!

And on Saturday, June 16th, will be the Ride to Montauk with Team Viscardi! Please click on the link or the link above (Support my Ride!) for more details on how you can support this very wonderful school for disabled children. I will be doing the 100 mile ride (my first one, yikes!). Though not a race, I would like to complete it in or around 6 hours. That is my goal. Okay, maybe 6.5 hrs. I dont have the ability to do things, "just for fun". Its either all out competition, or not at all. Even if I'm just competing against myself.

Oh yea, then theres training...haha. So I finally renewed my pool membership, and went back for a swim this past monday. It went alright, but I kept getting impeded by other swimmers, to the point where I completely lost count of how much I swam. I think I totaled about 800m that night.

Biking will probably be contained to the weekends. The weather has been poor as of late too. Not really sure when the last time the sun was out. I'm doing decently, and can maintain 80rpm fairly easily now on flats. It actually wasn't as fast as I thought it was, so I guess it means I'm in decent shape....

So my goal from now until the Sprint Tri in June 30 is to focus on speedwork. I started this week. I did 2 runs, with hills this past Tues and then intervals last night, which was distributed across the 5 mile loop in CP. Started with a 10 min warm up, then 1 minute at about 80%, with the last 15-20 seconds going almost full out. Walk for the next 60 seconds to recover, and then 3 minutes of easy, light jog, with the final minute back to about my 4 mile pace. Lather, rinse, repeat. Finally, did a cool down for the final mile. The challenge in doing it this way, especially in CP is the inclines and declines. Doing it based on time, it always seemed the "speed" portions of the intervals landed on the downhills, which, well, made them a bit easier. Perhaps I'll have to go the other direction next time I try it.

So, thats whats up for the next month or so for me. Lots coming up, and lots to do. 'Till next time.

Tuesday, May 15, 2012

A Double Race Weekend

One weekend. Two races. And as of this post, I think I'm still feeling the effects! Not so much the races itself, but because I had to wake up at 5am both Saturday and Sunday, since both started at 8am.

First up was the UAE Healthy Kidney 10k. I was somewhat concerned about this one since I had not put in as much training as I had wanted. Since DC, I wanted to put in a lot more hills and speedwork, and I ended up putting in ZERO. A combination of scheduling and laziness left me with just basic 5 mile training runs in Central Park, with just once doing the full 6 mile loop. Anyway, as mentioned above, it was a 5am wake up call, since the I had to take the 6am LIRR (the 7am would cut it WAY too close for my confort) into the city. Temperature was in the mid 50s, so I went with a basic tech t and shorts.

Got to the park around 6:45am, so had plenty of time to drop off my bag, use the bathroom 50 times, warm up and get to the start. Its been a long time since I've done a 10k (dare I say the last one was this same race last year?), so I went the "safe" route and took a Gu before the start.  Another larger race, so its about 7 minutes before I cross the start. Since its been over a week since I last did a training run, my legs feel pretty fresh. Only problem that I noticed was that it was more crowded than other NYRR races. Usually things will thin out within the first mile, but not this time. Nothing close to the Las Vegas debacle, but it was crowded until after mile 2.  Since I had arrived to the park fairly early and dropped my bag off, that left me a bit thirsty by the start of the race. So near the midpoint, I decided I needed a drink. So I slowed to a walk, grabbed a cup, downed it, and went on my way. Nothing spectacular from this race and I dont feel like I struggled too bad at any point. I didnt try to push it either, and I figured a PR was pretty much out of the question given my (lack of) training and even more so after how crowded it was at the start. In the end, I finished in 1:01:18 at a 9:53 pace. Turns out, I was only 4 seconds slower than last year! which is actually my 10K PR! DARN! Now the thoughts of, "if I only didnt stop for water!" and "darn the crowd!" start creeping in. But whats done is done, and I'm happy with how I did given the situation.

Later on that day after I got home, I actually went out for an easy bike ride, totalling 16 miles. "Easy". I did push it in some sections, but in general I wanted to keep it easy, as to keep my legs loose and blood flowing. Turned out okay I think.

Next up was the Japan Day Run (4M) on Mother's Day. Same deal, different day, but I was feeling the fatigue from the day before, both the run and just lowered energy. But I didnt let the hold me back. Being in the 5000s (lgiht blue) corral, I cross the start much sooner than normal and I'm cruising. Seems to feel good, and running with presumably faster people has me going a little faster. I soon found out how fast, because before I even hit the mile 2 marker, I felt like I was done! It was warm (lower 60s) and relatively humid, because within the first mile sweat was already flying off of me. In fact, I had a hard time keeping it out of my eyes, I had to keep taking my sunglasses off and wiping the sweat from my eyes. So I trudge through mile 3, which also included a quick water break, and I try to kick it up a bit for the final mile, but can't seem to. I was beat. So I just plodded along, finally made the turn on the 72nd crossover, and I went all out. Sprinted to the finish (nearly crashing into the backs of those that had finished in front of me and decide to just STOP), with a final time of 38:11 for a 9:32 pace. Nowhere near my 9:19 PR for 4 miles, but not bad. And it was better than my last 4 miler, the Run as One a couple weeks ago (38:31).

All in all, good weekend, no PRs, but satisfied with my times. Next up with be Wall Street Run on 5/31, and then Celebrate Israel 4M that Sunday, 6/3. Another 2 race week! Why do I do this to myself? Lastly, if you can take a moment and click the "Support My Ride" link up top. Thanks!

Tuesday, May 1, 2012

Run As One Recap (and Training update)

This past sunday, April 29, was NYRR's Run as One 4-miler through Central Park. It was a 6AM wake up call, with an 8:30AM start, since I was training it in on this one. A crisp 44 degrees when I woke up, so I went with cold-gear compression, a tech-t over it and shorts. I completely deviated from my normal pre-race nutritional routine this time around. It was a combination of forgetting to buy my bagel and banana, and simply just not worrying too much because "4 miles is so beneath me!".  20oz of water as usual, but I added half of a scoop of protein powder. Then I had a peanut butter sandwich (which was dry as heck to eat!).

So, was out there door at 6:55, caught the 7AM into Penn which arrived around 7:25AM. After a bit of a wait for a subway, finally arrived at the park around 7:50AM. It was actually pretty good timing, because that gave me just enough time to empty my bladder (only once this time, amazing!), drop off my bag and find the start line. Had about 10 minutes to spare, so I did a light warm up and just waiting for the slow march to the start. The temperature only warmed up one degree by this time, but it was a beautiful sunny morning, perfect for a race.

6 minutes and 45 seconds after the starting horn is when I actually cross the start, and it does seem to be slightly more crowded than what I'm used to, but bearable. So about a quarter mile into it is when we hit Cat hill. And I'm quickly slowed down by the crowd, since they naturally slow down with the incline. To avoid using up too much so early in the race, I decided to just fall in with the slow trek up the hill. The race was relatively uneventful, otherwise. I did find someone I could pace for nearly the entire course. And when all was said and done, I finished the 4 miles in 38:31, for a 9:38 pace. Not my best 4-miler, and I admit, I thought I did better, but I will take it. I knew I should have kicked it up sooner, possibly as soon as that last mile marker. But whats good is that I felt pretty fresh afterwards, as if I hadnt run at all! All in all, good race, complete with a tech-t for participating.

A little biking news- on Saturday, April 21, I went out on a training ride with Team Viscardi. The ride was supposed to be for 45 miles, but due to other obligations, I had to turn back early. Even so, I completed 26 miles that day. Not bad for my second ever ride with Scarlett (the second). So far so good with it, still getting used to the riding position and the bike itself, in general.

Running has been pretty uneventful as well. Just trying to prep for the smaller races coming up: Healthy Kidney 10k, Japan Day 4M, and Wall Street Run (3M)- which are all within the next month. Keeping it pretty much to the 5 mile loop in CP, with nothing special or crazy, really just doing time trials with some pushes to challenge myself.

Well, thats it for now. I still need to renew my pool membership. And get back in the pool. Otherwise, until next time.