ashleyd /

Focusing on The Run

Over the past few weeks, I’ve realized that my legs are stronger than ever. I’m maintaining paces that were once never even imaginable to me. In fact, the two times I ran the NYRR Fifth Avenue Mile, in 2009 and 2011, I never broke an 8:15 pace.

Yesterday, when I shared this picture on Instagram, I was still in shock that I was able to maintain a 7:43 and 7:48 pace for a mile each.

image

But, after checking my Garmin a few times and feeling the multiple dry heaves and near puke moments, I spent a few moments enjoying this new-found speed.

fast split

This speed makes me want to push harder than years before. It makes me believe that some time, down the road, with proper training I may be able to run a sub 4-hour marathon. But most of all, it has made the act of running more fun than ever before. Historically running for me was not only a way of losing weight and staying in shape, but also a very social activity. When living in New York City, I typically ran with friends at least twice a week. Don’t get me wrong, running with friends was certainly fun but I wasn’t always enjoying the run. I was enjoying the company of others, catching up with friends and the fact that their company took my mind off the act of running.

lake geneva

Since moving to Geneva, it’s a rare gift to run with my friend Emily. Running alone quickly grew boring and challenging, even when I took the time to put together a new playlist or was surrounded by beautiful sites.  Since starting the Runner’s World Run Less, Run Faster plan, I am focused on each runs goal and the actual activity of running versus trying to take my mind off the run. I’ve found that having focused runs, each of which have a goal, is making running more enjoyable and delivering more results. In fact, at least once a week I leave the house without music. I have found comfort in the challenge that makes me want to focus on my muscles, my pounding heart and my breathing.

So whether you’re working up to running your first 5k or training for an ultra marathon, try changing things up once in a while. You never know what a new training plan or a solo run will do for you.

Share Button
Follow:
ashleyd /

August 2014 Goals

Hello friends and Happy Monday! I was up early in order to spend some quality time at the office catching up on emails before French lessons and a busy day of work. Waking up at 5:30 isn’t early but it’s nearly impossible when insomnia or jet lag wakes me up at 1:30am after 3 quality hours of sleep. I hope that fun is over because home girl needs a good nights rest tonight.

I find it hard to believe that August is here! This evening I spent some time reviewing my July goals and well, let’s just say, I didn’t exactly achieve them.

July Goals

I completed the Geneva Triathlon, I got my Swiss drivers license and I was fully present with my friends and family during our vacation. But, I did not complete all my run workouts, practice yoga weekly, or make the blog updates. I have started making some back end updates to the blog but still have some things looming on my to do list, including updating my race recap and travel section.

This month, my goals are a bit more focused in hopes that I’ll achieve them.

August Goals

Fitness: This is the most important month of marathon training in preparation for my September 28th marathon. Coming back from my vacation break this month is all about building confidence and a strong base. I’ll run my first 20 miler this month along with 3 other long runs. But, I know that the long run is no more important for my confidence than the weekly tempo and speed runs, which by the end of the month will reach 8 miles in distance! So far I’ve really enjoyed the Run Less, Run Faster training method but with only 3 runs per week missing them isn’t an option these final 8 weeks. In addition, now that I’m back in Geneva, I have no excuse not to practice yoga once a week at InnerCity Yoga!

Personal: Whenever I visit a museum or city I find myself buying postcards and fun cards. Now that pile of cards has turned into a stack of more than 30 cards waiting to greet someone and bring a smile to their face. Today I took the first step and bought stamps for all these cards which, by the way, is $1.90 from Switzerland to the US. Now I just need to start writing!

Blog: I’m using my Pinterest upcoming race board to capture all the races I’ve signed up for or want to do over the next few months. My goal is to update this board tonight and then ensure that I keep updating it as I register for new races. While I’ve made progress on the back end of the blog I hope that the third time is a charm for finally updating my race recap page!

How did your goals go last month? Any big, hairy audacious goals this month?

Share Button
Follow:
ashleyd /

The Return of the Long Run

Oh holy jet lag! This time Bo nor I were able to beat jet lag and instead have just given into it 100%. Typically we do our best to quickly adjust to the time zone by going to bed at normal times, making sure we wake up at normal times, eating healthy, and hydrating. When we arrived back in Geneva on Friday, after over 30 hours of travel, we immediately headed to a wedding celebration for Mike & Nora.

 Photo: No better way to celebrate Swiss National Day than at Nora and Mike's wedding! Cruising around the lake through Switzerland and France in gorgeous weather surrounded by fireworks. I'll take it. ✨

The celebration was pretty amazing and included a yacht tour of Lac Leman with 50 of their friends and then an after party at Java, a local club. The night ended at 2am and by this point we’d each been up for over 36 hours.

Needless to say that between Friday night and Saturday night, Bo and I slept 24 hours. I think you could say our bodies were screaming for sleep. Yesterday we woke up at 3pm and today we woke up at 12pm. I don’t think I’ve EVER slept until 3pm; not even in college! With the crazy jet lag, it would have been easy to skip this week’s long run and just put it off until next weekend. The Berlin Marathon my goal race this Fall, is just 8 weeks away which means that only 7 long runs remain until the big day. That, along with the fact that Theodora would be crushing the NYC Tri at the same time, gave me the inspiration and kick in the butt needed to get out the door this afternoon.

My goal for today’s long run was to start practicing my fuel and clothing plan for race day. I relaxed for an hour, while catching up on emails and blogging, as I ate my pre-run “brunch”. This morning was the return of a classic, as we brought PB and Company Bee’s Knees peanut butter back with us from the US.  In addition to peanut butter and banana on toast I enjoyed a cup of coffee and Vega Sport Prepare pre-workout energizer. The Vega was a little too earthy or plant tasting for me but I will continue trying it as so many people swear by it before long workouts.

IMG_1284

When I left the house it was overcast and around 70 degrees; perfect long run weather. My goal was to only stop 3 times during the run, once for fuel and then another two times to refill my water bottle. The course I mapped was simple to follow and parts of it were along the lake and through the botanical gardens which meant lovely scenery.

IMG_1286IMG_1287IMG_1292IMG_1293IMG_1296

As the pictures show, the overcast weather quickly turned to a sunny and humid summer day complete with temperatures in the low 80s. My route provided very little shade and I quickly regretted forgetting to add NUUN or Vega Sport to my water for electrolyte replenishment. But, the good news is that the 13 miles went exactly as I hoped. I felt strong and my pace was exactly on target for my Berlin Marathon training.

imageimage

The middle miles, seven through nine, were slower than planned as I had to weave through Fete de Geneve festivities including lots of fair games and rides. I will share my playlist this week as it was perfect and was only half way through when Map My Run told me I was finished with 13 miles.

IMG_1295

Next week I have 15 miles on the schedule and my sole goal is to maintain a similar pace. Thanks for all the suggestions and positive motivation earlier this week as you all really helped me believe that I could come back from my training break stronger than before!

I finished the run with a refreshing green smoothie including spinach, powered peanut butter, frozen banana, skim milk, ice, Blissful Eats granola and Designer Whey protein powder!

IMG_1301

Now if you’ll excuse me, I have a date with the couch!

How was your weekend? Did you have a long run or other workout which you especially loved?

Share Button
Follow: