Sunday, January 30, 2011
January 30 Long Run
Week 4, last three days
Day mileage: 0 miles
Pace: NA /mile
Where/How/Who: Nowhere
Weekly mileage: 17 miles
Day mileage: 0 miles
Pace: NA /mile
Where/How/Who: Nowhere
Weekly mileage: 17 miles
Day mileage: 6 miles
Pace: 8:17 /mile
Where/How/Who: Along East River/Easy run/Alone
Weekly mileage: 23 miles
Day mileage: 15 miles
Pace: 7:42 /mile
Where/How/Who: Around Lower Manhattan/Long run/Alone
Weekly mileage: 38 miles
Friday, January 28, 2011
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
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
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.
Sunday, January 23, 2011
Glassicle
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.
Monday, January 17, 2011
Third week, Day 1
Wanted to go to run club too but got called in to work so no two-a-day today.
Sunday, January 16, 2011
Second week
after running every single day. Saturday I got called to work and it
got so late.
Sunday: 9 mile run in Manhattan and the Bronx. That brings the total
weekly mileage for the second week to 39 miles if I am not mistaken.
That is not too bad for a second week. It is less than what I had planned for this week but it is a more realistic mileage for now.
I clearly need to take a day off each week at least until I am
stronger and can possibly go two weeks with one day off.
Now jumping into the third week with a goal of about 45 miles for the
week, and definitely a good long run of at least 12 miles.
Thursday, January 13, 2011
Cold cold
Thursday: 6 mile run along East River
It is so unbelievably cold you could freeze
Tuesday, January 11, 2011
Running in the Bronx
Monday, January 10, 2011
Second week
Sunday, January 9, 2011
First week of training
So going by the 10 percent rule, I will have to shoot for 47-52 miles.
How many miles today?
Last three days
Wednesday, January 5, 2011
Recovery run
Tuesday, January 4, 2011
7 mile run
Monday, January 3, 2011
Speed workout
Sunday, January 2, 2011
Saturday, January 1, 2011
Happy 2011!
Today the Van Cortland Park Trail Marathon was on. I wish I had known and planned for it earlier so I could go and participate in this rather uncoventional marathon. The full marathon course was four loops of the park.
Instead, I ran to Prince Street to meet my friend who was visiting from Massachusettes and had Lombardi's Pizza with him. This counts as the first run of 2011. It was 4.5 miles and was done though heavy traffic and slushy streets.