Week 3 | Brooklyn Half-Marathon Training

I had to shuffle my running schedule around this week as we headed down to Florida for a wedding. Here is how the week looked:

Monday – CrossFit: 1 mile run for a warm-up, back squat progression, and then:

12 minute AMRAP
7 thrusters with a 1 sec pause at the top of each rep (95/65)
7 burpees
14 lateral hops

Tuesday – Tempo Tuesday! This was probably my best run of April. I ran 1 warm up mile, 3×8:20, 1 cool down mile and saw the most gorgeous rainbow.

if this isn't a good sign, I don't know what is!

if this isn’t a good sign, I don’t know what is!

Wednesday – REST. Between the squats on Monday, and the hilly tempo run on Tuesday, my quads were SCREAMING. It hurt to just walk. I foam-rolled and stretched as much as possible.

Thursday – 4×4 Deadlifts, then

For time:
10-9-8-7-6-5-4-3-2-1 of:
strict pull ups
sumo dead lift high pull

Friday – Unexpected rest day, which should have been a run but we were traveling in the morning and then had to get right to the rehearsal for the wedding weekend.

Saturday – When I travel, one of my favorite things to do is go for a nice long run to check out the area. All week i was looking forward to a nice long Florida run, and Saturday morning did not disappoint. My only regret is sleeping in, because I didn’t actually start running until 10am. It was already getting a little too humid for my liking, and I didn’t bring my fuel belt to carry water. Luckily there were a bunch of public water fountains along my beach route. The run was 8 sunny, Florida miles!

sandy sneaks, thumbs up!

sandy sneaks, thumbs up!

Sunday – Rest and recover from the best wedding ever. Congrats Matt & Esther!

best flower girls ever

best flower girls ever

Week 2 | Brooklyn Half-Marathon Training

I decided to take this year OFF from the 26.2 distance, and focus more on 13.1. The half-marathon distance is by far my favorite, because it is a significant distant but the training doesn’t completely consume my life. So far this year I’ve run two half-marathons, Disney and New York City, both with fairly little training. I was CrossFitting 4-5 days a week, but the harsh winter conditions kept me off the road. I had been following Jess Underhill on Twitter and reading her blog for a while, and when she started posting about her 6-week Brooklyn Half training program, I was intrigued. Even though I’ve trained for races in the past, I’ve never had individual 1:1 programming that was based off of ME as a runner, and not just a pre-planned weekly marathon training plan that worked for all novice runners. I emailed Jess, and after our first phone conversation, I knew I wanted to be on her team of #racepacerunners. I was all in! The programming includes CrossFit two days a week, but as we get closer to Brooklyn, I’m going to drop that to one day. Everyone knows I absolutely love CrossFit, but for the next six weeks I want to spend more time running and see if I can actually achieve my goal on May 16th at the Brooklyn Half.

Week 2 – April 13-19

Monday – CrossFit – 1RM back squat (150#), then 15-12-9-6-3 of: toes to bar & push-ups
Tuesday – 5 mile tempo run in my brand new New Balance 890s. I wore the 890s from last year during the NYC Marathon, and really loved them so wanted to get another pair to rotate through mileage. These are the v5 model and I am in love.

New Balance 890 V5

New Balance 890 V5

Wednesday – Rest
Thursday – CrossFit: Ladies’ Night WOD at CrossFit Port Washington.

CrossFit Port Washington WOD + Wine

CrossFit Port Washington WOD + Wine

Friday – 35 minute run, including some stride work (came out to just over 4 miles)
Saturday – Long run – 7 hilly sister-run miles with my Roo Roo and a FAST FINISH!

USA!

USA!

Sunday – Rest

Weekly Mileage – 16

NYC Half-Marathon 2015 | Race Recap

The NYC half-marathon is one my favorite races of the year. Not only is the half-marathon my favorite distance, but this is my PR course from 2014! It’s relatively flat, draws a really decent crowd, and if you haven’t run straight through the middle of Time’s Square while traffic is completely blocked off, you haven’t lived! It is definitely at the top of my list for best NYC experiences. For both the 2014 and 2015 races, I entered the lottery to gain entrance. The entry fee is pretty steep as far as half-marathons go, but the tee-shirts are among the coolest I’ve received, and there is an insane amount of race-day support (water stops, PowerBar endurance gel, Gatorade, etc). Plus it’s NYC. These streets will make you feel brand new.

ready to race!

ready to race!

I headed up to the expo on the Friday before the race around 5pm. It was a quick in-and-out, and the lines weren’t bad at all. Since United Airlines was the sponsor this year, they had some really cool installations at the expo. If I wasn’t trying to get a train home for the weekend, I might have browsed the booths a bit longer, too. Lots of good stuff!

Sunday morning I headed in on the 5:45am train from Manhasset. I got into the city and found a Starbucks just off of Columbus Circle to hang out in while I hydrated and had a banana. I was checking a bag (which I rarely do, but I wanted to have some dry clothes so I could grab a beer/food after the race) so I had to make sure I got to the trucks by 7am. I met my friend Meghan just at the bottom end of the park, and we walked through security together and into the corrals. The line to get INTO the park was long. Leave plenty of time to get through, because they definitely have hyped up security.

While I love this race so much, I can totally understand why people don’t love big-city races. The starting corrals are insane, even though they are well-organized. There is a lot of standing around before you start shuffling towards the starting line, so definitely wear some throw-away clothes (and gloves, if you’re me).

Mile 1-6 are through Central Park, running counter-clockwise. Unlike last year when I went out way too fast, I kept my pace controlled for the first 6, including those hills on the UWS, so that I could come out of the bottom of the park and through Time’s Square and really pick it up. There is this adreneline rush that just happens when you get to 6th Avenue, and it is one of the main reasons I love this race. I took the right onto 42nd St, and headed to the West Side Highway still feeling pretty good. The wind definitely picks up on the WSH, and I think my paced slowed a little between 9-12 miles. At mile 12, we head under the tunnel, which spits you back out on the FDR. I remembered from last year that the tunnel slopes up at the end, so definitely don’t go all-out until you crest that hill. From there, its a few quick turns before you hit the finish line, and the crowd was really loud!

I was pleasanlty surprised to cross the finish line in 2:04.18, without training very much. The snow and the cold really held me back, so knowing I could knock out an almost-2-hour half makes me feel confident in my base so I can turn things up training-wise for the AirBNB Brooklyn Half on May 16.

second 13.1 or 2015

second 13.1 or 2015

Meghan and I celebrated our 13.1 finishes over some beers and pretzels!

yay for us

yay for us