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

 

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ashleyd /

My Return to Morning Workouts

image

When the alarm went off at 5:15 this morning, I wanted to curl up and spend another hour in bed. Even though I’ve always been a “morning person”, recently the early morning workouts have been tough. I reached over and started to set my alarm for 6:45, allowing for an extra hour and a half of sleep. But, then I remembered that I was meeting three other Brooklyn moms for this morning’s run. I remembered that I’d pushed snooze on the alarm the past few mornings. I remembered the conversation Bo and I had regarding morning workouts and how important they are for my mental and emotional state. While many people don’t understand why I would wake up at 5:15 when Katie is sleeping until 7, these morning workouts are part of my transition from maternity leave to working mom mode.

In a month, when I return to work, early morning workouts will be the only opportunity I have to workout during the week.  In order to get back in the habit of working out before the sun rises, I needed a kick in the pants. I needed to remember how wonderful it feels to have my workout done by the time I’m sipping coffee and nursing Katie.

This morning, less than 43 minutes after meeting the fellow moms, I was back home preparing Katie’s bottle.

strava run 

I only spent 14 minutes running with the moms this morning, as I’m still building my endurance. But, the comraderie and acountability that came from meeting them at the corner and starting the run with them was exactly what I needed to help get me out of the door at “still dark early.”

While my return to workouts seems fast for some people, to me it has been a slow, gradual build. For the past few weeks, since getting clearance from my OB-GYN to return to workouts, I’ve been doing run/walk intervals. While I am starting to crave things like hill repeats, speed workout and longer distances, I know that slow and steady will help me return to running injury free.

Over the past few weeks, I’ve made it out the door two times per week for early morning runs – typically Thursday and Saturday. I’ve worked up to jogging fourteen minutes and then transitioning to intervals. Depending on how my body feels, the intervals have ranged from one to three minutes of jogging followed by walking until I complete that day’s distance goal, which has increased from 2.5 miles to 4 miles. Each time I run, I increase the initial jog distance by one minute. 

Right now, my goal is to increase morning workouts to four per week, but give myself the grace to realize that the stress of returning to work may mean that my body craves more rest. But, one thing is for sure, this momma is not going to sweat in the evening. These days, the only thing I want in the evening are cuddles with Katie and then a large glass of red wine and time in the kitchen with Bo.

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ashleyd /

Savoring the Perfect Runs

hills crushed

You know those confidence building, smile inducing runs that remind you why you enjoy the act of running so much? As runners, we lace up our shoes not knowing what the miles will bring. Regardless the preparatory measures we take like resting our legs, stretching, foam rolling and getting sleep – sometimes the result is far from perfect. But, those runs that include lots of smiles, flowing conversation with a running buddy and smiles are the ones we savor.

Luckily, for an hour and a half yesterday, I was able to experience one of those near perfect runs.

Originally, Ashley and I were going to run on Friday but we thought the sunshine and warmer temperatures in Saturday’s forecast seemed more appealing than snow, below 30 degree temperatures and wind gusts that greeted us when we each woke up Friday morning. The text message chain that takes place between running partners is hilarious ranging from “but I planned my week around this run” to “won’t the wind and cold just make me stronger.”  Luckily, Ashley’s argument that sunshine would be far more enjoyable won and we met yesterday on the Upper East Side at 9:15 ready for a great run.

Before leaving the house I made a pre-run breakfast of coffee, NUUN and peanut butter banana toast using Ezekiel bread, which Kristine introduced me to a few weeks ago.

peanutbutter

Our goal for the run was to keep around a 9:10 pace since I’ll need to keep under a 9:09 during the NYC Half if I want to break 1:59:59. Since the first six miles of the NYC Half are in Central Park we figured there was no better place to run than the park. Harlem Hill, Cat Hill and the rolling West Side hills were the perfect way to test my legs and see if Prospect Park, Mile High and Barry’s Bootcamp hill training has worked.

long run map elevation

As you can see from our path, we did one loop of Central Park before heading towards the reservoir for a loop and half and finally coming South back towards the Met before finally ending at Butterfield Market. The first few miles flew by even as we continued talking while our legs pushed up Harlem Hills undulating twists and turns. After starting out a bit too fast, we pulled back the pace and settled into goal race pace. The weather was perfectly cool and crisp, the park was filled with runners and we were so busy talking that we both forgot to take fuel.

run buddy

Wearing: Vest – Turtleneck – Fleece Tights – Shoes – Favorite UGA hat 

I love having an end goal in mind during long runs whether it’s a post run bagel, brunch date or smoothie. Knowing that we had delicious smoothies waiting for us when we finished was the extra boost I needed to find a kick in my step for the final half mile.
bloomfield market smoothies
I woke up this morning feeling the after effects of the hills, pace and run in my hips and IT band – a perfect reminder that today should be all about foam rolling, gentle yoga and rest. Luckily, I am two episodes into Season 1 of House of Cards so there is nothing I’d rather do after church than relax with a few more episodes.

Hope you guys are having great runs, workouts or weekend fun!

 

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