Running 10 Miles on The Treadmill

 

Bo and I had aggressive plans this morning.

  • Wake up by 6am
  • Run 6.3 miles to the center of Prospect Park, by way of the Manhattan Bridge
  • Run the 4 mile NYRR race in Prospect Park
  • Take the subway back to Manhattan in time for me to head to see my cousin in New Jersey

When the alarm went off at 5:55 this morning neither of us were ready to get up. Even though we’d gone to sleep at 10:30, we were still exhausted and our bodies were craving more sleep. Due to our busy work schedules we don’t have the opportunity to sleep in during the week and therefore feel it’s healthiest to listen to our bodies during the weekend.  It didn’t help that when our alarm went off we could already hear the howling wind that was blowing through Manhattan. When we saw that it was only 30 degrees, felt like 27, and the wind guests were 22 miles per hour, we decided to bag the race. Oh well, that’s $34 which will go to a good cause, by way of NYRR.

Instead, I woke up 2 hours later, ready to conquer ten miles on the treadmill. Don’t get me wrong. I love running outside in Manhattan each weekend but there are some things I only do if I’m running a race. Running in crazy, gusty wind is one of those things. Therefore, I enjoyed an open faced peanut butter and jelly sandwich and a cup of coffee before heading to the gym.

imageSome people cringe at the thought of running even a few miles on the treadmill. Therefore, I figured I’d share with you all a few of my tips to making a long treadmill run bearable.

  1. Bring your own water bottle and ensure that you have a towel large enough to cover the treadmill screen.
  2. Dress for the gym, not outside. Today I really wished I was wearing shorts and a tank during my run instead of crop pants and a technical t-shirt. I was sweating bullets and the crowded gym was a bit more hot and humid than it is when it’s nice and empty.
  3. Bring your own water bottle and fuel so you can treat it like a race. I sipped water every two miles and enjoyed a few Honey Stingers at mile 6, similar to what I’d do during a race.
  4. If possible, position yourself in front of a television. Watching two episodes of Law & Order made the time fly by this morning. If your gym or home treadmill aren’t set up near a television, bring your favorite playlist and jam out.
  5. Switch it up! It seems more bearable to think of it in little parts. Therefore, I ran 4 miles on one treadmill, moved down three treadmills for the next 4 miles, and moved upstairs for the final 2 miles. I didn’t waste time during my treadmill swap either. This is a time to log the miles, not dilly dally around the gym.
  6. Rarely log long runs on the treadmill. This will keep it fresh and more like a unique situation than a dreadful habit. This is my first treadmill long run this training season and I think that made it far more tolerable.

image What are your tips for treadmill running or do you avoid it entirely?

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A New York City Bridge Run

Good morning! I think a little rest was all I needed because one day later I’m feeling better. I worked from home yesterday which meant I was able to drink plenty of tea, take an afternoon nap, and fill my body with plenty of leafy greens.

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This morning when I woke up, I still had a little scratch in my throat but otherwise felt pretty good. It’s a good thing I was feeling better because I had a fun date this morning: a double bridge run with Meghann. Meghann and Derek are once again joining us for our annual ski weekend in Vermont and decided to fly up a day early so they could enjoy New York City.

This week’s training schedule for the National Half Marathon called for a 9 mile long run this week. Since I missed my speed workout yesterday due to my cold, I wanted to make sure this run made up for it. Therefore, I spent a few minutes mapping out a route on Map My Run last night which would include the East River Park, at least one bridge, and some of the neighborhoods in between. Originally I wanted to cram the West Side Highway and High Line into the route but decided that was better left for another time.

image The weather was unseasonably warm this morning, allowing us to wear long sleeve technical shirts instead of multiple layers.

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The East River path was filled with runners and walkers, many of whom waved or nodded hello. I think the warmer weather made everyone smile considering the weather we dealt with last February.

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Adding the two bridges to our route was perfect since we’re both training for hilly races. I have the National Half Marathon on March 17th and Meghann is running the Flying Pig Marathon in May.

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The Manhattan Bridge is 1.3 miles from start to finish and has a more gradual incline grade. There was only one other person crossing the bridge as we ran which was a refreshing change from it’s tourist and commuter filled next door neighbor, the Brooklyn Bridge.

When you come off the Manhattan Bridge you can easily follow the signs down to the waterfront parks before following them over to the Brooklyn Bridge entrance.

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The Brooklyn Bridge is a very different animal in terms of running. It is 1.13 miles long but has a steeper grade, especially coming from Brooklyn, than the Manhattan Bridge.

I found this information online, regarding the two bridges’ elevation grades:

BROOKLYN BRIDGE
Manhattan side to tower: 86′ rise over .47 mile -> 3.5% average grade
Manhattan side to crest: 100′ rise over .63 mile -> 3.0% grade
Brooklyn side to tower: 92′ rise over .46 mile -> 3.8% grade
Brooklyn side to crest: 100′ rise over .60 mile -> 3.2% grade
MANHATTAN BRIDGE
Brooklyn side to tower: 79′ rise over .45 mile -> 3.5%
Brooklyn side to crest: 98′ rise over .56 mile -> 3.3%
Manhattan side to tower: 84′ rise over .48 mile -> 3.3%
Manhattan side to crest: 106′ rise over .66 mile -> 3.0%

In addition, even this morning, a weekday around 9am, there were multiple tourists posing for pictures, commuters biking to work, and other runners. In addition, they are currently doing construction on the bridge which means the path is more narrow than normal.

We had such a great time talking about she and Derek’s wedding plans during our run that it wasn’t until we finished the Brooklyn Bridge, around mile 7.5, that I really started to feel our 9:47 min per mile pace and the inclines in my legs and chest.  Luckily, she took my mind off the pain by asking me if I would be part of their wedding! What a perfect way to end a great run! We dashed between the traffic and lights heading back towards Union Square, where we turned up the speed and sprinted towards Gramercy.

After any great run there are two things necessary, a shower and food. I knew I needed some protein and fat in my breakfast so I made a yogurt bowl with 0% Chobani Plain, a sliced banana, handful of walnuts, 1/4 cup of Whole Foods granola, and a dollop of Trader Joe’s Sea Salt Almond Butter. Delicious!

003  I should probably pack for the ski trip since we’re leaving in 3 hours!

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How to Fall Back in Love with Running

Hi, lovely people. My name is Elizabeth and I blog at On Tap for Today. I am so thankful to Ashley for the opportunity to share my Marathons and Moderation story. A little over a year ago I was setting out to run my first marathon, something that seemed unfathomable to me even as I approached the starting line. With the Walt Disney World Marathon and the ING NYC Marathon behind me, I am excited to share my reflections on all that comes with marathon training.

image I grew up in a family of athletes, and while I was by no means the superstar, I was off and running as early as I can remember. I first discovered that you could run for the sake of running (and not as punishment for being late to soccer practice) as an adolescent. I joined my middle school’s cross country club, coached by the school librarian, an avid runner who often wore inappropriately short shorts (though this didn’t seem weird at the time, likely because it was 1990). Each afternoon, we’d run the same loop through the woods, getting a little bit faster or running a little bit farther each week. Soon I knew the path well enough to anticipate the turns, and looked forward to the exhilaration of running down the steepest hill. Our group would often gather beneath a giant tree after runs, where our librarian/coach would talk to us about running and books, and despite being pesky pre-teens, we’d all get caught up in the adventures of both.

It’s amazing the impact adults can have on children when they share something they’re passionate about. I probably didn’t realize it then, but I suppose that’s when I fell in love with running.

I fell out of love with running when life got busy, and I started treating those steps as a chore, rather than an adventure. The miles I logged on my gym’s treadmill as an early-twenty-something certainly helped to burn off some stress, but they did nothing to refill my tank. It took crossing my first finish line, almost two decades after those afterschool runs in the woods, to reconnect to the joy and exhilaration I felt putting one foot in front of the other.image

My boyfriend (now fiancé wooo) encouraged me to register for a race he was running, and so I did. I had no idea how to train properly, and pounded out a few miles on the treadmill, every day, for two weeks leading up to the race. On race day, I took off way too quickly, only to feel like I was having a heart attack at the first mile. With three more miles to go, I contemplated sneaking off the course and hiding in my car. And then I remembered that Nick had my car keys. I struggled to the finish line, but felt a rush of pride and I reached to hit the stop button on my watch. I was sucking wind, but (wo)man… I was hooked.

I ran my second race a few days later, and delighted to find that there were 5ks nearly every single weekend in Boston. Before I knew it, we were running at least a race every month. I was getting faster, stronger, and smarter about training. When a new Team in Training team was forming in our neighborhood, Nick and I headed to our local running store to check things out. The plan was to sign up for a half marathon. We left fully committed to… a full marathon. Story of my life.

As the weeks passed, our team of seven runners went from running 3 miles together to running 10 miles. As the distance of our long runs increased, so did the distance between me and the rest of the pack. And, um, I wasn’t in the lead. Though I always finished each long run, I struggled with the mental game. By Thursday evening, the dread of Saturday morning’s long run had already set in. Meanwhile, I breezed through most speed workouts and shorter runs completed on my own. As much as I love our teammates (especially the one I am marrying, obviously), I think I was destined to be a lone wolf when it comes to running. Howwwwwwwl.

I would apologize for being the last one back to the running store, feeling ashamed for how long it had taken me to run 18 or 19 or 20 miles. It wasn’t until I had completed the marathon that one of the most important lessons of my running life sunk in: No one cares. No one cares how long it took, how fast or slow you go. Likely, everyone’s wrapped up in their own run, and their own aching legs, and their own desire to order six pizzas and promptly eat all of them.

My first marathon was just incredible. As I said in my embarrassingly long recap, it took me forever, but it was the moments, not the minutes that mattered. I had firmly fallen back in love with running, with my body and its abilities, and with my heart or soul or wherever courage and perseverance come from.

image I was determined to do it all over again, and differently this time. I entered the NYC ING Marathon on a whim, and by some stroke of good luck, I gained entry. I carefully created a plan for myself and stuck to it. With my attitude and ego firmly in check, Saturday mornings became something to look forward to, something to relish. Long runs gave me hours to myself to just think, hours that seemed impossible to come by during the work week. I made mental to do lists. I prayed. I problem solved. I rocked out to Michael Jackson. Each week, I came home exhausted but so grateful for Nick’s support, and the support of my family and friends.

Running had become an adventure again. I visited my favorite parts of the city every week and spent as much time along the waterfront as possible (I’m a Pisces, after all). I visited my alma mater (Boston College) and logged mile after mile on the Boston Marathon course. In just one morning, I could pace through South Boston, the Financial District, Downtown Crossing, Beacon Hill, Back Bay, Cambridge, and the South End. I smiled at strangers, I high-fived firefighters, I tripped over cobblestones. Those fears about being not fast enough or not good enough became passing worries, not perpetual preoccupations.

imageDespite crossing the NYC Marathon finish line with a broken foot, those 26.2 miles were my victory lap. With the support of my family and friends, I conquered my insecurities, my fear… and those pain in the ass bridges. Running is a gift that someone gave me, a lanky middle schooler, long ago. It’s a gift that my fiancé, my teammates, my friends and my family gave me over the course of the past few years. It’s a gift we get to give ourselves every day that we lace up our shoes and head out the door.

Question: How do you find your mojo again when you hit a plateau, wall, or get bored?

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