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Overcoming Mid-Week Tempo Fears

Happy Wednesday!

This morning I finally embraced the mid week tempo run. My training calendar has a mid-distance tempo run on it each week and until now I’ve split it up and feared it for a few reasons:

  • Running longer than 4 miles on a weekday means leaving the house by 5:30 if I’m going to make it to work on time.
  • Even though I’ve been running for quite some time now, I’ve never figured out how to fuel for a 6-7 mile run.
  • I don’t live close enough to Central Park to enjoy the run up there unless I’m out the door and on the subway by 5am!

Last night, we didn’t get home from seeing Rock of Ages until almost 10pm which meant I wasn’t in bed until 11:30 by the time I ate dinner and relaxed.

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Even though I was exhausted at 5:15, I knew I’d feel better if I finally conquered my fears.

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The above picture is me trying to fake excitement at 5:25am.

I set out for the Hudson River Path as I knew that the sight of water would make me smile on this early morning and I’d be able to enjoy the path with other runners.

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It was the perfect morning for a run! The temperatures and humidity were lower than normal and the sun was shining!

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The sign below is right. A run along the water is a great way to unwind or get ready for the day!

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Why hello, New Jersey! You look quite pretty in the morning sun!

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Luckily, the water fountains were working along the path. I stopped 3 times for water and a one minute stretch break.

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By the end of the 6.02 miles I was sweaty but filled with smiles and a kick ass attitude!

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While I definitely need to figure out the fueling part of the equation, now I have a wonderful and scenic 6 mile route that I can enjoy each week and know exactly what time I have to wake up in order to make it to work on time.  I think I’ll try eating a piece of toast or half a banana before next week’s run.

Today’s splits weren’t too bad either:

6.02 miles 10:02 average pace

Mile 1 10:03

Mile 2 9:57

Mile 3 9:56

Mile 4 10:00

Mile 5 10:01

Mile 6 10:04

A longer morning run also means that my stomach has been screaming!

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Now I need your help! Do you have suggestions of what I should eat before 6 mile morning runs?

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Embracing the Outdoor Run

Running outside let's you experience running in a whole new light.

For nearly two years, since moving to New York City, I avoided running outside. I didn’t want to deal with stoplights, crazy taxi drivers, tourists who hog the sidewalk, or the weather elements. Instead,  I spent my mornings at Equinox on the treadmill, enjoying the morning news and a huge fan blowing cool air.

Sure, I was bored sometimes, but overall I enjoyed the ease, consistency, and ability to track my “pace.” I use the quotation marks because I think pace on a treadmill is a very different animal than keeping pace outside.

The treadmill became my crutch, for lack of better terms.  I didn’t have to think about pacing myself during a six mile run, I didn’t have to change elevations unless I wanted a challenge, and I didn’t have to deal with the elements.

It wasn’t until I didn’t see the results I wanted during multiple races that the light bulb clicked. Why should I expect to perform on race day if I’m not practicing properly? Until my NYRR races and the marathon take place on a treadmill, solely relying on a treadmill for all my mileage will not prepare me for the big day.

Therefore, starting shortly after the new year, I challenged myself to run outside more. In my head, the challenge was simple. Run outside in each of the year’s elements. If I own cold weather running gear I might as well use it. I own Lululemon breathable tanks, booty shorts, and a CamelBak for a reason. Believe it or not, their purpose is not to take up space in your drawers or collect dust.

I also knew that gradually, it would get easier and I’d see the results in my race times. As you can see from my recent race results, the hard work paid off immensely!

Here are a few of my tips for embracing the Summer Outdoor Run:

  1. Hydrate properly! You can’t wait until your run to start hydrating. During the summer months, I make sure to drink extra water and even some coconut water the day before and of a run, especially my long runs.

Thumbs up for CamelBak hydration!

In addition, I always carry water with me on runs longer than four miles. I have fallen in love with my CamelBak but other people love the Nathan hand water bottles.

After a long South Beach run all I wanted was coconut water!

2. Wear Appropriate Clothing One of the first things I learned during marathon training was that cotton race t-shirts are not great running shirts. They are heavy when sweaty, don’t repel sweat, and barely breathe. Cotton may be the fabric of our life but luon and moisture wicking fabric is best for running and summer outdoor athletic endeavors. I was self conscious and scared of chafing when I started marathon training outside last year and always wore Lululemon crop pants, instead of shorts. Theodora and others thought I was crazy and always told me it made my runs harder because I was so hot. Finally, thanks to Meghann’s urging, I got the courage to try shorts, and realized what a difference it makes. Now, I confidently and comfortably sport the shortest shorts possible during runs while still staying chafe free!  I’ve also abandoned the cotton t-shirts for moisture wicking tanks and t-shirts.

 3. Enjoy the scenery Take time to map fun and safe routes in advance using either Map My Run or Google Pedometer. Each week I try to change my route even if just by taking a right turn instead of a left. I also embrace travel as a chance to run in new cities! Over the past six weeks I’ve enjoyed runs in Bermuda, Miami, and Philadelphia! Take time to look around and enjoy the scenery each day versus zoning out to music. If a run is getting hard, focus on the scenery more than the run. Imagine sailing on the river, owning that car speeding by you, or living in the gorgeous mansions.

Not a bad view for 7am

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4. Give it time Making the transition from treadmill to outdoor running isn’t easy. It takes patience, hard work, and mental durability. Your first outdoor run will probably be the hardest run you’ve ever experiences. Your legs aren’t accustomed to the change in terrain or incline, your lungs have to acclimate to the humidity and heat, and hydrating takes more thought. But, if you enjoy at least one run outside each week, you will quickly notice a huge improvement. The routine of hydrating, carrying your water, and wearing the right clothing will get easier. Finding a fun route before each run will become habit. Soon, you’ll be convincing your other hamster wheel friends that they need to head outside too. Even better, will be the first race where your body is able to deliver the results you want because it has prepared properly!

Do you have any tips you’d add to this post? Do you run outside or on the treadmill?

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NYRR Front Runners Lesbian and Gay Pride Run

After a Friday night filled with delicious personal size pizzas and relaxing, Bo and I were ready for yesterday’s Front Runners Lesbian and Gay Pride Run in Central Park.

IMG_2775 (640x478) When we woke up, at 7:30, we found out that there was going to be a lot of excitement at the race due to New York’s historic vote while we were sleeping Friday night.

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We quickly dressed and ate our normal pre-race breakfast before hopping in a cab up towards 102nd street. In our race to leave on time I forgot two things: my CamelBak which was filled and chilling in the refrigerator and my Garmin which was still charging.

IMG_2777 (478x640) The crowds for this race were huge since it was the 30th anniversary of the race and everyone was excited from the previous night’s vote. In fact, it took us 10 minutes just to get into the corrals!

IMG_2780 (640x478) IMG_2781 (640x478)We were both expecting a little bit more, um Pride Parade like costumes. For the most part, everyone was wearing regular running clothes though we both thought the colors were brighter than a normal race. After a few speeches and excited cheers, the race kicked off right at 9am on the dot!

IMG_2782 (640x480)Since I knew this race was going to be filled with grueling hills, I chose to sport my new Zensah calf sleeves during the race for the first time. During the Mini 10k I had some minor shin splint pain and didn’t want to risk this again.

IMG_2784 (640x478) I decided, last minute, to try using my iPhone RunKeeper ap during the race so I could keep an eye on my pace and to also test its accuracy.

As soon as the race started, Bo said he wanted to stay with me and start slow since he’s still coming back from injury. I was excited to have a running partner but told him to leave me if he felt he could push faster.

The first mile, considering it included the daunting Harlem Hills, felt surprisingly easy. The crowds and runners alike were all smiling with excitement, the signs were wonderful (Running is Gay and Put a Ring on It were my favorite!), and my legs felt great. I was a little worried since I’d run 3 miles on the treadmill on Friday instead of taking a normal rest day.

Instead of focusing on the constant hills, I really tried to zone into my music since I had a brand new playlist to enjoy.

But, when we hit the first mile marker and I finally paid attention to my RunKeeper, I knew I was in trouble. I kept an 8:58 pace for my first mile! Once again, just like the Mini 10k, I’d gone out of the gate too fast. I knew this wouldn’t bode well for the remaining 4 miles, which still included more hills. My mind quickly started playing games and I was in a negative place. I hadn’t brought my Garmin, I didn’t trust RunKeeper, and now I’d ruined my chance of PRing and even finishing the race strong.

Luckily, Bo told me to get a grip, keep running but try to decrease my pace without going too slow. If I needed, I could go slower each mile as my body told me how it felt each mile.

The second mile was a 9:35, slower than the first, but still not slow enough for my tired legs. I decided to use the water stations as a jog break and move through them slowly. I also did my best to keep running and not give into the negative thoughts. During the third mile I focused solely on the signs and spectators, even turning my music off so I could take in the excitement. My pace for the third mile was a 9:51. Unfortunately, the slower pace wasn’t making me feel much better. In fact, half way through the fourth mile I had to stop for a second because I was light headed and actually lost some of the water I’d just had at the last water station. I purposely took this mile, as slow as possible and was able to maintain a 10:58 pace without needing to walk. After this slow pace I was able to regain my energy for the final mile and finish the last mile in a 10:09 pace. Based on my RunKeeper information I maintained a 9:57 pace but NYRR shows a 10:02. They also show a 5 mile course though so that explains the difference. Bo rocked his first race back, keeping a 9:25 pace and feeling strong.

Five sweaty miles later, I was to forget about this race and look forward to the next one.

IMG_2788 (640x480)It’s easy to get discouraged, especially when I look back at the few awesome races and PR’s I’ve had this season. imageBut, as I looked at my NYRR history I realized that a 10:04 pace was a FAST run for me last year.

Instead of letting myself get discouraged, I’m going to look at yesterdays race as humility check.

imageAs faster paces get easier for me, I still have to run smart. I need to use my resources and tools so I’m set up for success. Instead of getting excited by a fast first mile I want to get excited because of a fast last mile. As the last two weeks have shown me, this won’t happen overnight. But, I’m hoping my upcoming long runs each week can be a great training ground.

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