Sunshine Day

 

Happy Wednesday! This morning when I woke up the birds were chirping and the sun was already shining! There is no better way to start the day than a sunshine filled walk to the gym! I can feel summer right around the corner and spring is doing it’s best to appear this week!  This is the warmest forecast we’ve had since Fall! imageThis morning’s workout was a tempo run, including some hills and speed to mix things up. Based on my Mini 10k training plan I needed to log 5 miles today. To keep boredom at bay, I switched it up a bit and kept things changing throughout the 5 miles!

Mile 1 6.1-6.3 mph Incline: 1
Mile 2 6.2 mph Incline: 1-8 rolling hills
Mile 3 6.2 mph Incline 2
Mile 4 6.2 Incline: 1-5 rolling hills
Mile 5 6.5-7.0 Incline: 0

While this wasn’t your typical tempo run due to the last mile not being a cool down/recovery, I loved this workout! I was nice and sweaty by the end but I was never bored once!

IMG_1564 (640x480) After I finished I spent 10 minute on the mat foam rolling and stretching.

Our walk home from the gym was more scenic than normal due to all the flowers in Gramercy Park!

IMG_1819 (640x478) IMG_1818 (640x478) IMG_1817 (640x478) IMG_1816 (640x478) IMG_1815 (640x478) IMG_1814 (640x478) How cute are those little shoes which were left to dry on the rod iron gate?

I hope you have a wonderful Wednesday! I’m heading out to tour stores in Long Island today which will definitely be an adventure. I’ve never taken the LIRR alone, nor have I spent time in suburban Long Island!

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NYRR Mini 10K Training Plan

 

This afternoon, when I saw Tina’s training plan for her next half marathon, I realized I don’t have a new goal in sight when it comes to running. For the past two years, I’ve been training for either a half marathon or a marathon. Right now, I’m really enjoying life and my current social life. Therefore, I’m not really excited about signing up for a marathon before the Savannah or NYC Marathon (haven’t finalized my decision on which one I’m doing yet). In addition, I don’t have any fun half marathons on the horizon, though I’m sure that will change soon. But, I realized that a training plan isn’t something that’s required just  for a longer race.

Therefore, I reviewed my list of upcoming races and chose the NYRR Mini 10K as the next race for which I want to seriously train. There are a few reasons I chose this race:

  1. It isn’t until June 11th so it gives me plenty of time.
  2. It will help me get back into half marathon training mode since I’m sure my awesome running buddies and I will find a half sooner versus later.
  3. There are other bloggers coming in from out of town which makes this an even bigger race since I’ll be excited. What better way to enjoy a race with friends than another PR?
  4. I haven’t run a 10K in ages; in fact I’ve only run 2 in the past 2 years! Most of the NYRR races are 4 milers, 5 milers, or half marathons.
  5. The Mini 10K is an awesome women’s only race with lots of history!

 

The Mini has been on the NYRR annual calendar since 1972. This year marks the 40th running. The event has been a model for women’s road races around the world. It has attracted Olympians, World Champions, and world record holders and has been the site of several world-best performances. Winners have come from Australia, Canada, England, Kenya, Morocco, Netherlands, New Zealand, Norway, Scotland, and the United States.

 

Similar to my half marathon, I am giving myself two goals: a stretch and a realistic. The my 10K PR is a 1:02:43 (10:05 pace). Therefore, my realistic goal is to beat this by keeping a 9:55 pace and my reach goal is to beat this by keeping a 9:30 pace which would be a 58:59.

In order to reach these goals, I am using Runner’s World Smart Coach which I’ve used many times before. This is my best tool for any training plan other than a half marathon. For half marathons, I’ve used Hal Higdon’s training plans. The Runner’s World Smart Coach is easy to understand, due to it’s links, and print so it’s conveniently posted in multiple places!

Here’s my plan for the next few weeks. I’ll be sticking to it as much as possible, as I may need to adjust days here and there due to travel or other plans.

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I like that this plan is manageable due it the 4 days of training and includes speed work, tempo, and long runs! Since this course includes lots of hills, including Harlem Hill, I’ll have to keep up my hill workouts in order to achieve my goal!

What’s your next race? Do you use a training plan for races shorter than a half marathon?

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A New Trail Discovery

 

Last night when my grandfather suggested we enjoy Italian for dinner, I knew that meant one thing only: a morning long run! I normally only eat Italian or pasta the night before races and long runs so it instantly got me excited for an outdoor run in Savannah.

My dad, who is definitely not a runner, surprised me with a great trail suggestion for this morning’s run. Our county, Chatham County, purchased hundreds of acres in 2000 from the YMCA in order to create miles of recreational trails. Like any public development, the project has taken years but is now well underway.

I enjoyed a delicious sandwich thin breakfast including 1 thin schmear of peanut butter and a half of banana since I knew I wasn’t doing more than 7 miles due to time.

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The trail is only ten minutes from my parent’s house and I was able to enjoy the sunrise as I crossed over the bridge.

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At this point, the paved portion of the Whitemarsh Island trail is only 2 miles long but the plan is to make it over 10 miles by the time it is done. They are well on their way as there were over 20 workers out this morning laying asphalt, clearing brush, and bull dozing.

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Luckily, it connects to the YMCA’s 1 mile trail which circles their property. IMG_1511 (500x373)

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It was more humid than I expected and my legs were exhausted from yesterdays hill workout on the treadmill and three days of walking with my mom. I easily could have stopped after my speedy first 3 miles which I did in a 9:45 pace, but keeping with my promise I pushed on and finished 5 miles. It wasn’t the 7 I had planned but it was a gorgeous trail and I enjoyed getting outside with nature.

Five miles and 48:45 minutes later, my legs were happy to be done but my body wanted more time in the sun.

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Luckily, my mom and I have plans for one last long walk before my afternoon flight back to New York City!

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