Week 6 | Brooklyn Half Training – Taper & Goals!

The past six weeks seemed to have FLOWN by. From my first phone call with coach Jess to picking up my bib at the best expo every yesterday, my Brooklyn half training plan was just plain FUN. CrossFit definitely took a backseat as I ramped up to running 4-5x a week, versus just 2 or 3 when I was marathon training. Yes, when I was FULL marathon training I ran less per week. Yikes. Anyway, suffice to say, I am ready for 13.1 miles through Brooklyn tomorrow morning.

Now, for goals. Oh, goals. I love you.

Safety goal – Sub 2:00. I’ve done this before, last year at the NYC Half, and I feel super confident that sub 2:00 is possible tomorrow, even with rain, even if something goes wrong, even if I don’t feel “great”.

Goal-goal – PR! Run faster than a 1:54.

Reach goal – 1:4X ????????? Maybe not tomorrow, but maybe sometime this year?!

Now my taper week re-cap. Running? What running? LOL.

Monday– Last long run! 6 miles through Marsh Landing. Florida is humid and hot, but I was still at my goal-pace of 8:30 for my tempo miles.
Tuesday– Umm. Sat by the pool. And the beach. This was rest to the REST.
Wednesday– Travel day, nothing.
Thursday– Umm, taper? Nothing. Nothing. Traveled out to Brooklyn to the best expo ever. I wish I could have spent more time out on Pier 2 enjoying all of the airbnb and New Balance fun.

love a good bib-pickup-picture

love a good bib-pickup-picture

Friday– Went to CrossFit to roll it out, stretch, row a little and ran one easy, peasy mile.
Saturday– RACE DAY! RACE DAY! HAVE FUN EVERYONE!

Week 5 | Brooklyn Half Training

Week 5 was my last week of real work before taper time and race week! Here’s how it went.

Monday – CrossFit – easy 2K recovery row after the Long Island 10K (PR!), some back squats and push-ups.
Tuesday – Fartlek run: 2 mins on, 2 mins off times FOUR. This was a tough workout for me. I warmed up, and when I was hitting the “on” two mins, I was pacing around 7:45/7:50. When I was “off”, a few times I had to walk for 15/20 seconds to get my breathing back under control. ~4 miles of work
Wednesday – REST
Thursday – Tempo Thursday! My splits were 9:39/9:17,8:49, 8:53, 8:45/9:22. This was a pretty hilly morning run, and my last “long” tempo run until the race.

love my driveway art!

love my driveway art!

Friday – Flew down to Florida for vacation, so Friday became an unplanned rest day, even though I was supposed to do around 4 miles of workout. Ya win some, ya lose some!
Saturday – The Players at Sawgrass. No running!

17th Hole at Sawgrass

17th Hole at Sawgrass

Sunday – Mother’s Day run with my mom straight to the best diner in Florida! ~ 4.5 miles

Happy Mother's Day to us!

Happy Mother’s Day to us!

 

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 Marathon Training | Week 5

I am on Week 7 of the 17 week CrossFit Endurance War Horse Marathon Training plan, and here is what my week looked like:

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Monday – Rest because I did the Brooklyn 10 Miler the day before.

Tuesday – Interval workout: 1 minute ladder: 1 min on, 1 off, 50 sec on, 50 off . . . down to 10 sec on 10 sec off, back up to 1 minute. This was pretty rough, especially building back up to the 1 minute on. When I was “on” I tried to stay 7:30/8:00 min mile pace, and then “off” was more like 9:45/10:00 min mile pace and I attempted to recover my breathing.

Wednesday – Rest

Thursday – CrossFit516 partner WOD with Kim and Astrid. 1.5 miles of running, a lot of box jumps, and wall balls to cap it off.

Friday – Track workout: 16 Rounds of: 20 sec on, 10 sec off. I used the same pacing from Tuesday, and it felt pretty good. It was about 3 miles of running, with 1 mile warm up and 1 mile cool down.

have I mentioned how much I love these sneakers?

have I mentioned how much I love these sneakers?

Saturday – 7 mile “long” run, even though the training plan called for a 5k time trial. I had just ran (and PR’d) my 5K a few weeks back, so I am going to use that time to set some tempo runs this week. 10:00 min/mile pace.

Port Washington, NY

Port Washington, NY

Sunday – Rest

Mileage: About 15 miles between all the temp and speed work this week.

NYC Marathon Training | Week 4

Can’t believe I have one more week of “real” training under my belt. I’m following the CrossFit WarHorse/CrossFit Endurance Marathon Training Plan pretty much exactly, with the exception of the long run on the weekend. I do tend to make it a little bit longer than CFE calls for in some weeks. Here is how last week shaped up:

MondayCrossFit516 WOD –
For time, 3 Rounds of:
400 m run
15 Deadlifts (185/125)

At the 15 min mark do:

For time:
21 Toes to bar
21 Burpees
50 Double unders
15 Toes to bar
15 Burpees
40 Double unders
9 Toes to bar
9 Burpees
30 Double unders

The 400’s and deadlifts were my kind of workout, and the second half of the workout was just rough. I substituted singles for DUs, but did 3 times the amount of them to make up for it.

Tuesday – CFE Track Workout: 3 Rounds of (200, 400,  600).

CFE: Week 6 Plan

CFE: Week 6 Plan

Wednesday – REST

13 minutes of hell

13 minutes of hell

Thursday – CFE Interval Workout: Death by 10 meters. Do a 10 meter run on minute 1. On minute two, do two 10 meter sprints. Minute three, three sprints. I made it up to 13 minutes before I was DONE!

 

 

 

 

 

 

 

 

FridayCrossFit516 WOD: “Open workout 14.4″

AMRAP in 14 min of:
60 Calorie row
50 Toes to bar
40 Wall balls (20/15)
30 Cleans (135/95)
20 Muscle-ups

I only made it through 10 cleans! Woof! Reminder of why I don’t sign up to do the Open in the winter.

Saturday – REST (and beach!)

Sunday – My CFE plan called for a 60 minute Tempo run @75%, but instead, I did the Battle of Brooklyn 10 Miler + 2 Extra Training Miles (and beach again!) for a total of 12 miles.

Totals: Around 15 or 16 running miles, including two CFE WODS, and two CrossFit516 WODS.

NYC Marathon Training | Week 3

I got the official news last week that I was chosen to run the NYC Marathon as part of Team MR8! I couldn’t be more proud, or humbled to run 26.2 in honor of Martin. 81 days to go!

Here is what I knocked out last week:

MondayCrossFit516 WOD
AMRAP in 10 min of:

15 Kettlebell swings (35 lbs)
15 Burpees
15 Pull-ups

Rest 5 mins, then do:

AMRAP in 10 min of:
5 Handstand push-ups
10 In place KB lunges (35 lbs)
30 Double unders

TuesdayCrossFit Endurance War Horse Marathon Training Week 5 Interval Workout: 1 mile warm-up, 8 Rounds of 30 sec on, 20 sec off. 1 mile cool-down.

Wednesday – Rest

ThursdayBeverly Homecoming 5K + 3 miles added on as a “cool-down”, 6.1 miles. CFEndurance Warhorse Marathon Plan called for 10K time trail, so I thought this was pretty close!

finishers

Friday – CrossFit Variance Dawn Patrol (5:30AM WOD) – SUP WOD. This was the highlight of my week. It was a gorgeous morning, and the water was warmer than I expected! We paired up, and while one person was paddling out to a buoy and back (around 6-7 minutes of paddling), the other person was running in the sand with a sand bag. BevHud and I did three rounds.

Screen Shot 2014-08-12 at 2.56.09 PM

 

Saturday – 7 HOT miles on the Rail Trail, 9:57/mile pace

Screen Shot 2014-08-12 at 2.55.59 PM

Sunday – 6 hour drive from Boston — > Manhasset. “Rest”

Totals: 2 CrossFit WODs, 1 CF Endurance Track Workout, 16 running miles.

NYC Marathon Training – Week 1

Since my decision to just start training last week was made, here is a re-cap of how I did in Week 1. Lots of room for improvement, like, oh, I don’t know…running!

Monday – Week started off on the right foot with an excruciating CrossFit516 WOD.

ripped. hands.

ripped. hands.

Tuesday – Ran 5K in the morning.

Wednesday – Travel day to Boston.

Thursday – CrossFit Variance WOD

CrossFit Variance

CrossFit Variance

Friday – We traveled to Highlands, NC for a wedding, so I did a hotel WOD.
7 rounds:
7 Burpees
7 Squats

Saturday – A lot of this in Asheville, NC…..

Screen Shot 2014-07-29 at 2.03.33 PM

Lexington Ave Brewing

Sunday – Travel back to Boston

Total Week 1 Mileage – 3.1!

Oops. I’m just getting going, and so far this week, I already have double that in the books.

I’m just getting this thing started!