Two weeks to the Marathon in Boston!

7 mile run

 

Daily run

2012 Running

Happy New Year!

2012 is the Boston Marathon year. In the words of DK, I am going to "build toward Boston", and thanks to Lou and Mike, I am off to a good start. January 1st, I ran 7 miles in Central park. January 2nd was the first West Side YMCA Run Club run of the year, and I managed to be there. Freezing cold weather, but good tempo run between 72nd and 1o2nd street. Today, I ran with Lou over one loop of Central Park. It was even colder.

Main problem with training for Boston in Northeast is training over the cold winter time, and maintaining weekly mileage and doing regular long runs. I am going to write about the runs here and keep the running going.

Come and run with us at WSY.

January 30 Long Run

On this run, you are pretty much running next to the rivers all the time. There is never a moment of boredom. And the course is really flat. Good way to keep a steady pace or gradually speed up.

Getting a lot of sun is a bonus if it is sunny as it was today. I got enough sun in the two hours that I ran this course for the rest of the winter. (not really, but you got it).

By the way, it is only 90 days till the next marathon (Long Branch, NJ).

Week 4, last three days

Thursday, January 27th, 2011:

Day mileage: 0 miles
Pace: NA /mile
Where/How/Who: Nowhere
Weekly mileage: 17 miles

Another rest day?

Friday, January 28th, 2011:

Day mileage: 0 miles
Pace: NA /mile
Where/How/Who: Nowhere
Weekly mileage: 17 miles

Yet another rest day. Work. Overnight call. And lingering hip pain.

Saturday, January 29th, 2011:

Day mileage: 6 miles
Pace: 8:17 /mile
Where/How/Who: Along East River/Easy run/Alone
Weekly mileage: 23 miles

Easy run along East River. At some point had to run on slippery ice and slushy snow. Ended up jumping out of the riverside and running up and down First Ave. It was a Marathon course in reverse.

Sunday, January 30th, 2011:

Day mileage: 15 miles
Pace: 7:42 /mile
Where/How/Who: Around Lower Manhattan/Long run/Alone
Weekly mileage: 38 miles

This was a good long run. See map above. I needed this after the three-day break this week.

I started slow and gradually sped up. Great sunny day (I was running mid-day). First real long run of 2011.

The mileage for week 4 is 38. That means I have not increased the mileage this week. (Good thing given the pain).

January 2011 graph

I am using mapmyrun this year.

Here is one of the graphs their site represents. I will write a review of the main features of the site and the phone software.

Week 4, first four days

Monday, January 24th, 2011:

Day mileage: 10 miles
Pace: 8:45 /mile
Where/How/Who: Central Park/Conversational pace /with Y RRC
Weekly mileage: 10 miles

Run from home to WSY, then a full loop around the park with the team, and then back to the Y, and jog back to home. Easy conversational pace, with about two miles of fast tempo run in the middle. Total mileage more than I had planned for today but it felt OK.


Tuesday, January 25th, 2011:

Day mileage: 7 miles
Pace: 8:24 /mile
Where/How/Who: The Bronx/Easy pace /Alone
Weekly mileage: 17 miles

Run around the Bronx zoo, on cold slippery roads. I am getting used to stepping on snow and slush without getting my feet and socks too wet. The softness is probably easier on the knees, as is a run on a trail, but the risk of falling on ice is always there.

Wednesday, January 26th, 2011:

Day mileage: 0 miles
Pace: NA /mile
Where/How/Who: Nowhere
Weekly mileage: 17 miles

My leg started to hurt yesterday, and it forced me to take Wednesday off. It seems like the high mileage of last week and the long runs of weekend and Monday were not smart ideas.

I ended up taking two more days off, but Thursday due to pain, and Friday due to work. I have only two more days left on this week. So week 4 is probably going to be a low-mileage week. I have to make sure I do an easy (really easy) long run on one of the weekend days.

Week 3 summary

Tuesday, January 18th, 2011:

Day mileage: 6 miles
Pace: 7:45 /mile
Where/How/Who: Central Park/Medium pace/Alone
Weekly mileage: 15 miles

Medium-pace run through Central Park four-mile loop and then through
midtown to get to 50th street. Running through traffic in the City is
very different from running in the dedicated lines in Central Park.
The only easy part is the portion of Broadway that is closed to
traffic and even there, you get the random biker who doesn't hesitate
to cut you off.

Wednesday, January 19th, 2011:

Day mileage: 8 miles
Pace: 7:12 /mile
Where/How/Who: Central Park/Tempo run/with Y RRC
Weekly mileage: 23 miles

Could join the Y runners and do half of the tempo run loop with them
before heading back home. I had run from home to the Y, and that gives
me an extra 2 miles each way. Super-cold weather. Punishing.
Relentless. When is the winter over?

Thursday, January 20th, 2011:

Day mileage: 0 miles
Pace: NA /mile
Where/How/Who: Day off
Weekly mileage: 23 miles

Much needed day off. Not taking a day off every week is madness.

Friday, January 21st, 2011:

Day mileage: 6 miles
Pace: 8:10 /mile
Where/How/Who: Bronx /Easy run /alone
Weekly mileage: 29 miles

Ran around in side streets in the Bronx. Slippery roads, dark streets,
refreshing weather.

Saturday, January 22th, 2011:

Day mileage: 6 miles
Pace: 7:12 /mile
Where/How/Who: Central Park/Tempo run/with Y RRC
Weekly mileage: 35 miles

Ran to the Park from home, and counterclockwise on the middle 4-mile
loop. I didn't want to run more than six miles. The loop should have
been faster than the overall tempo pace because the beginning and the
end were much slower.

Sunday, January 23th, 2011:

Day mileage: 13 miles
Pace: 7:16 /mile
Where/How/Who: Central Park/Long run /alone
Weekly mileage: 48 miles

Two loops in Central Park. I ran for 13.1 miles and felt OK with the
pace. The first loop was about 7 min/mile and the second one was 7:30
min/mile. I have to learn to reverse that. Good runners
negative-split. I don't. Have to learn how to.

I have to cut down on the mileage too. 48 miles may be a little too
much for week 3 of training.

Glassicle

This is what happens when your long run is on a cold cold cold day in New York.

A glassicle is an icicle that forms on your glasses in cold weather. Very much like a moustachicle and beardcicle for those with facial hair.