Tag Archives: long run

Fall is my favorite and a new PDR

3 Oct

Oh HEY! Has it really been nearly over two weeks since my last blog post?! (Yes, I started this post three days ago. Whoops.) Good thing my last post was about flexibility…

Anyway, I have had such a busy schedule of Fall funtivities, games with friends, meeting babies, visiting family, planning for the Italy trip, and running long that blogging has been pretty far from my mind. Well, I’ve definitely thought about blogging, but I always chose Real Life first. And I have no regrets about that. Here’s a brief glimpse into a couple of the things I’ve been doing and enjoying!

Seasonal decorations make me all giddy inside, so I made our house a little festive…

fallcenterpiece

Festive AND chevron – How Pinteresting!

On my list of favorite Fall things, cider donuts and hot mulled cider are toppers.

ciderdonut

Cider. Donut.

Fall also means craft fairs around these parts, and I spent the day with my mom perusing handmade goods and eating more cider donuts at a real cider mill.

IMG_20130922_161015

A day at the cider mill and craft fair

A couple of Saturdays ago, I convinced Mark to hop on his bike to join me for 14 miles early on a beautiful day. He obliged without complaint and took this photo of the trail with the colors of early autumn peaking in.

fall_bikepath_run

Hints of Fall on a long, long run

That 14 miler was a great but tough run. We hosted a game night with friends the night before, so I was a little tired and dehydrated. To get through the tough spots, I took some cool running selfies.

When you run 14 miles, selfies are mandatory

When you run 14 miles, selfies are mandatory

One night last week, I gave Yasso 800s a try. Conclusion: Bart Yasso is my enemy/best friend for inventing this workout. I’m planning to do a second round before the week is completely over, so I’ll write up a specific recap of the whole experience after that.

Yasso 800s in the dark

Yasso 800s in the dark (the sun set on me)

This past Saturday I achieved a big (but secret) goal of mine. I challenged myself to go for a personal distance record of 15 miles this season. So, I woke up early and headed out on my own (I was a nice wifey and let Mark sleep in) for the longest run I have ever run.

The weather was crisp and foggy, perfect for a detour through a cemetery.

Fog is creepy

Fog is creepy

Despite the slight creepiness, I thoroughly enjoyed this run. There were plenty of smiling and encouraging people passing by, I could smell autumn in the cool air, and I felt energized and strong the whole way.

The longest run of all

The longest run of all

Before I knew it, my Garmin was telling me I hit 15 miles. Then, I decided I could go just a little farther…

image

A new Personal Distance Record! (Avg pace was 8:44)

This will probably go down as one of my all-time favorite runs. I can’t describe the joy I felt once I stopped my watch and took in the reality that I had just run 15.5 miles. All at once. It’s a beautiful thing.

Question for you (if you’re still reading): What’s your PDR?

It’s been a good week for running

15 Sep

With fast new shoes, (mostly) crisp autumn weather, lessening foot pain, and a long run with my hubby by my side, it’s been a good week for running. Here’s a quick look back on last week’s training…

Monday

First run in my new Mizuno Wave Inspire 9s. This was a recovery run since I did my last long run on Sunday evening. Nice and easy 3.21 miles for a total time of 30:38. I made sure to do a lot of stretching, since my hip flexor is a bit tight. I also did an arm strength training circuit.

Brilliant.

Brilliant.

Tuesday

REST!

Wednesday

An unseasonable hot, humid, steamy day that led to a little stint on the dreadmill after work for 4 miles at an average pace of 8:45/mile. Oh, and I did get in an arm and ab workout in the early morning!

Treadmill time

I took this to prove I actually went to the gym.

Thursday

REST!

Friday

I incorporated a speed workout from the Fall 5 or 10 Virtual Race Series online coaching group. It was a neat little interval workout that kicked my booty into gear.

30-20-10 Intervals

Warm up for at least ten minutes. Then jog 30 seconds, run at a comfortably hard pace for 20 and sprint for 10, and repeat for five total cycles.

Then jog for two minutes. Beginners can cool down for another 10-15 minutes. Advanced runners can jog for two minutes and then repeat the five cycles of 30-20-10 another 2-3 times.

This workout has also been featured here in Runner’s World. I did 3 sets for a total of 3.71 miles, including warm up and cool down.

I then spent the evening with ice on my left foot, left hip flexor, and right knee. NBD.

Saturday

REST! (Seeing a pattern here?)

We spent the day at the museum with our friends and their kids. I was eaten by a T-Rex.

RAWR!

RAWR!

Sunday

Being the super awesome husband that he is, Mark let me wake him up at 6:30 AM so he could bike alongside me during my long run and keep me company. The sun was bright, but the air was crisp and cool and the river alongside the bike path was smooth and peaceful. This is truly the best weather to run in.

Today's view

Today’s view

Love, love, loved this run! My mind and body felt good the whole time (even with a hip flexor that took forever to loosen up) and I really enjoyed having Mark with me.

How does a Garmin get foggy on the inside?!

How does a Garmin get foggy on the inside?!

Mile splits: 9:24, 8:52, 9:11, 9:05, 8:57, 8:54, 8:53, 8:48, 8:36, 8:39, 8:32, 8:26, 8:15, last .11 – 7:47 pace.

Negative split, baby! 

I hope everyone enjoyed their weekend!

Question for you: How was your training week?

Hiking, friends, and a long run

9 Sep

Monday Meditation is postponed this week in order to bring you a recap of an exceptionally wonderful weekend while I’m still feeling refreshed from it!

Ever have one of those weekends where you just smile the whole time and go to bed Sunday feeling truly fulfilled and grateful? Well, that was this past weekend for me. Total bliss from start to finish.

The hubs and I drove a little south for a visit with a couple of friends that I went to grad school with. We started off with a hike at Minnewaska State Park in Kerhonkson, New York.  The weather was sunny and gorgeous and these trails are well maintained and beautiful.

20130907_152247

I would love to go for a nice long run here!

There are many lookouts on the different trails, so we got to see some incredible views.

mountmillbrook

Mount Millbrook

It was so, so good to spend quality time with friends we don’t get to see very often.

minnewaskamtmillbrook

These two are getting married next May!

Mark really enjoyed getting some nature shots with his new camera lens.

20130907_153255

Look at that view!

As we took in the view, I enjoyed this delicious energy bar from Bearded Brothers.

beardedbrothers

That’s some serious yum right there.

We took a “shortcut” on a footpath to cut back over to the lake, which was a more natural terrain.

minnewaska

Into the woods

We ended our 6.17 mile hike at beautiful Lake Minnewaska.

lakeminnewaska

Lake Minnewaska

The rest of our short stay was spent catching up, talking, eating, playing, and laughing. So much laughter! It is always a great feeling when you see friends you haven’t seen in a long time and the reconnection is instant and natural.

When we got home Sunday afternoon, I was determined to go on that 10 mile run I had planned on. Still feeling really positive from such a great weekend, I didn’t hesitate to lace up, map my route, and head out the door.

10mile

Beautiful run

Those 10 miles came easier than I thought they would! The run was smooth going, except for a headwind at mile 9.

Splits: 9:02, 8:56, 8:57, 8:53, 9:02, 8:45, 8:41, 8:40, 8:51 (headwind), 8:31. Avg pace: 8:50

I much prefer doing my long runs in the morning, but I didn’t mind this time around. I guess that’s what happens when you run with a full heart. 🙂

Question: Did anyone else visit friends, hike, or get a long run in this weekend?