ashleyd /

A Successful Long Run

11 mile long run

Greetings from the other side of this morning’s long run!  While I’m thrilled to have the run done, I’m also glad that I have four more long runs before my goal half marathon. There were a lot of great things about this morning’s run, I hope to feel a little bit stronger each week. I’m also hoping that fall weather arrives in Brooklyn and STAYS because I am done with the heat and humidity. I am glad that I finally took time, before the run, to make sure I was set up for success. I’ll share those changes with you in a few, but first, let’s chat about the workout.

The directions for today’s workout were to run 11 miles, keeping the first 9 miles between 9:50-10:30 and then aiming to run 9:00 minute pace for the final two miles. Thanks to the below steps, I was able to hit all of the paces except for the goal pace of 9:00 for the final two. I’m not sure if it was the humidity, hills or where my body is in training but I couldn’t seem to get the final two miles below 9:40. I’m not letting this put me in a panic for race day since I know that I still have five weeks of training ahead of me and that while I’d love to break 2:00 hours for the upcoming half, right now my body and mind are enjoying the training and that is the best gift!

Since these few changes helped me start the run in a good spot physically and mentally, I thought it would be helpful to share some of the changes I made for this week’s long run that helped me have a good run.

  • Run on fresh legs. I stayed off my legs yesterday and enjoyed a complete rest day. While I did a bit of foam rolling and some stretches, I spent the rest of the day sitting at my desk working or relaxing on the couch. While some people prefer to take the day after a long run as a rest day, my body responds well to active recovery such as a spin class the day after a challenging run.
  • Lay out my gear the day before. Since my closet is in Katie’s nursery, many mornings I’ve realized last minute that SOMETHING was in my closet. I laid out my shoes, socks, shorts, sports bra, tank top, fuel, water bottle, Garmin and Apple Airpods downstairs so this morning all I had to do was come downstairs and get ready. While this may sound like a no-brainer, I’d overlooked this important step for my previous runs.
  • Give my pre-run breakfast and coffee time to digest. As soon as my alarm went off at 5:30 I dashed downstairs and drank a glass of water with NUUN and peanut butter toast. I spent the next forty-five minutes sipping coffee and reading the morning news before getting dressed. It felt so much better to head out for my run feeling fueled versus feeling like I head a heavy stomach. For the past few weeks I’ve been eating just 10 or 15 minutes before heading out for a run which doesn’t allow my food enough time to digest and hit my bloodstream. 
  • Do my pre-run stretches and warm-up. I know I’m not the only person who often shirks pre-run stretches and warm-up in favor of starting my run. Since I had so much time this morning, I took 2-3 minutes and did the full circuit which includes arm swings, leg swings, lunges and more.
  • Switch things up and listen to a mix of music and podcasts. I’ve been listening to podcasts for the past few long runs and while I enjoy them, I woke up this morning craving some of my pump up music. It was fun to start the run listening to my Spotify marathon playlist from 2015, filled with everything from Ludacris to Calvin Harris. When I refilled my water bottle at mile five I switched over to Lindsey Hein’s podcast. It was so fun to listen to my friend Charlie share her story and it felt like we were running together.
  • Run without stopping for lights and traffic.  I pushed through eleven miles of rolling hills today in order to avoid traffic and stoplights. While the hills left me exhausted, it was such a nice change of pace to zone out and run in the park. I felt safe the entire time since it was packed with runners training for fall races and the light along the lake was gorgeous during my first loop. Since the Brooklyn Half Marathon includes a loop of the park, I think I’ll do the rest of my long runs here!
  • Plan something fun. Last night Bo and I realized that the timing worked perfectly for he and Katie to meet me at the Prospect Park farmers market. For the last few miles I was dreaming of an iced coffee and pumpkin muffin that I knew I could buy there while perusing the stands.

pumpkin muffin

 

Share Button
Follow:
ashleyd /

Brooklyn Adventures: Prospect Park Zoo

Over the past few months, I’ve started to receive more and more Brooklyn requests. Locals and tourists alike want to know our favorite spots to workout, run, sip, shop, eat and explore with Katie. While I have a few ideas in the works, today’s post highlights the most wonderful Brooklyn adventure we had with Katie this weekend – Prospect Park Zoo. \

One of New York City’s four zoos, the Prospect Park Zoo is located on the eastern side of Prospect Park. It’s a small, 12-acre zoo perfect for a short visit. We spent 1.5 hours exploring the grounds with Katie on Saturday and really enjoyed our experience. Even on a hot, Summer Saturday the zoo was busy but not packed, allowing us to easily navigate with the stroller and even allow Katie to practice walking. There is a mix of indoor and outdoor exhibits, providing a nice respite from extremely hot or cold weather.

The zoo’s main attraction is the sea lions, which are located at the center of the zoo. There are feeding sessions three times a day – 11:30am, 2pm and 4pm. While I’m sure the sea lions are especially playful at this time, they were engaging with the crowds and chasing each other even when we were there; without the trainers or food. Katie loved squealing and pointing at the sea lions. Beyond the sea lions, the zoo is organized into four different areas: Hall of Animals, Discovery Trail, Animal Lifestyles and the Barn. Throughout these exhibits, there are 25 animals ranging from the alpaca to tamarins. While it was hard for Katie to appreciate or see some of the animals who were further away or hiding in the shade, she was able to appreciate every section except the dark bat section.  If an animal was out of site, we focused and pointed out other things in the area such as birds, flowers, trees or even playful children.  As you would expect, the zoo staff said that the best time to visit is early in the day when the animals are more active. During the summer months, many of the animals will hide in the shade during the hot afternoons. 

The highlight for us was the barn area as Katie was able to safely pet pigs, sheep and alpaca. Next time, we will make sure that we bring spare change or a few dollars so we can buy feed for Katie to give to the animals.

\

Hours: The zoo is open 10-5 PM during the Summer and Fall hours but closes at 4:30 during the winter.

Admission: Earlier this year, we purchased the Family Zoo Plus Membership which gives us access to all of the zoos throughout the city as our nanny enjoys taking Katie and the two boys in our nanny share to the different zoos and aquarium on a regular basis. If you don’t have the membership, admission to the zoo is $9.95 for adults, $6.95 for kids and children under 2 are free!

Transportation: Subway (B/Q/S), Bus (B41/B47) or Car (street parking on Flatbush Avenue)

Best For: Young children or people who are exploring Prospect Park and want to squeeze in some animal time

Food: While there were food options, they were a bit underwhelming. I was happy that we chose to bring Katie’s lunch in a stay-cool bag and give it to her while sitting under the shade.

 

You can easily experience the entire zoo in a few hours or even visit for a shorter, more focused trip if you’re short on time or trying to squeeze a visit in between naps. You can access the zoo via car, bus or subway. We found plenty of free parking on Flatbush Avenue, just a few steps from the zoo entrance.

Share Button
Follow:
ashleyd /

Snowflakes and Negative Splits

i love winter running

Hello from a very endorphin-wasted runner who is thrilled to have just finished her first snowy run of 2016!

After a relaxing afternoon, curled up on the couch reading, I finally laced up my shoes for a run.  Unlike many runners, seeing that snowflakes were falling outside actually motivated me to get moving. There is nothing I love more than watching small snowflakes accumulate on my gloves or gear as I run outside. I know, I’m a crazy person for enjoying the cold but I blame it on 22 years of heat and humidity. After dealing with Savannah summers, you welcome four seasons and cold weather.

Since I’d already done speed and hill work this week at both Mile High and during my NYRR group run, today’s run was meant to be my long run.  Since the temperature was 33 degrees I opted for fleece leggings, windproof running gloves, my new Nike Pro Limitless training hoodie, Lululemon ear warmer, and Brooks vest (on super sale right now).

IMG_8225

I arrived at Prospect Park with no goals. I wanted to enjoy the run, zone out, enjoy the people watching, and catch snow flakes falling from the sky.  Who knew I’d actually run into six horses, which looked like Clydsedales, during my run!

IMG_8223

I’m not sure if it was the power, tempo and beat of the SoulCycle x Target Spotify playlist which I listened to my run or the frigid weather, but this run was five miles of perfection.

IMG_8239

While I still have eight more long runs in between me and my goal half marathon, the NYC Half, today’s negative splits (9:01, 8:53, 8:41, 8:33, 7:54) left me excited to see what is possible.  I guess these legs like weather that is cold and blustery enough to chill the soul. That final mile was motivated by the fact that I knew I had a hot bath and cup of tea waiting at home.

Looking for more winter running inspiration? Check out these posts:

Your turn: Do you prefer cold weather or warm weather running? What’s your favorite piece of winter running gear right now?

Share Button
Follow: