Hump It Up

Since it is Wednesday, I thought it was awesome that the CrossFit workout was entitled Hump It Up, Wednesdays are Hump Day after all, right? But man, I had no idea what I had in store for me.

Warm up:
10 Dips
10 Sit ups
10 Strict Pull-ups
Strength:
Back Squat
5x3 @ 90% of max
For this part, since I have no idea what my max was, I worked to find it out. I started out with 45# (I knew I could handle that after Saturdays workout). I did 6 reps at every weight from 45# up to my max of 95# for my first time EVER back squatting for strength. I was very proud of myself. I look to see how I will grow over the coming months.
Conditioning:
3 Rds for Time

500 m Row
40 DUs (double unders) [modified I did 80 Singles]
30 KBs  (kettle bells) [I did 10#]
20 Chest to Bar PUs [I did banded]

*3 min rest between each Rd
**Total time at the end minus 6 min for your score

My total time was 19:30. I guess that is good, but I think that doing the banded pull-ups helped a huge bit. I have no upper arm strength. I am embarrassed with that fact, and hopefully I will be able to get stronger.

I also bought a jump rope. Yes, you read that right, a jump rope. I didn't realize how much fun it is, and I really hope that I am able to use it often and be able to eventually get double unders. I can't wait to see how much stronger I get. There are 75 days until my cousin's beach wedding, and while I know I am not in the wedding, I want to know that I did everything I could to get in the best shape possible. That, and I have 3 half marathons coming up in the fall. I hear that all of this CrossFit will help. I am very anxious to see how it helps. And, I have 2 days to finish reading It Starts With Food. I am hoping to do the Whole 30 come June 1.

No CrossFit until Sat, going to try to get a little run in tomorrow, although not sure how sore I will be. But, what doesn't kill you makes you stronger right?!?!

 

 

Dunzo

With summer quickly approaching and knowing that I will be training during the hottest months (I have 3 half marathons planned in the fall) I thought it would be great to try hydration options besides water to drink during my runs. I have heard so many great things about Nuun that I was excited to try it. When I was in DC, I bought my first Nuun, Watermelon, from Georgetown Running Club. Yeah, didn't really like it as much as I thought. It tasted like a diluted air head. You know, that candy from when we were younger. So, I told my friends on Facebook about my experience and Strawberry Lemonade was suggested. I found it online, but by the boxful, and KNEW I didn't want to commit that much to this product knowing that I didn't like the first flavor that much. I continued my online search and found that the local The Vitamin Shoppe sold select flavors in the store.  I was so excited that I could get it there and try this flavor. But, now I can say my relationship with Nuun is DUNZO. I was again completely disappointed. I made it exactly as directed and even with less water. It had too much fizz and not enough flavor. Actually, I can't even describe the flavor, maybe a, nope not that either. 

So, now I am in the market for other hydration options. Gatorade, Powerade, something. Now currently accepting applicants.

How do you stay hydrated during those long runs on hot days?

Tarzan

Yesterday I went to CrossFit. I am really liking it and hoping that when I start running again, I can continue to work it into my schedule I am also going to keep going until I have to repay for my membership and then I will debate what to do. (I will most likely continue, but we shall see). Why, Tarzan,

From Pinterest

well that was the name of the workout. Or, as I liked to call it, you puke and then you die! I am still feeling the effects today.
TARZAN

Conditioning:

400m Run

50 Shoulder to OH 95/65 [Obviously, I didn't do 95 nor 65 #, but I did do 35#]

4 Rope Climbs*

400m Run

40 Jumping Back Squats 95/65  [again I only did 35#]

3 Rope Climbs

400m Run

30 Hang Cleans 95/65 [35# for me]

2 Rope Climbs

400m Run

20 Box Jump Overs 24/20 [Modified again for me 18 inch box]

1 Rope Climb

*I am not at the level yet where I can do rope climbs, so as a substitute I had to lay on the floor and use my upper arms and legs to lift me up the floor. I had to do this twice for every 1 rope climb prescribed.

Oh, they also didn't tell us that we had a time limit. 40 minutes. Wait, what the what?!!? The running was the easiest part for me, but I finished the workout. Other than the substitutions for the weights and the rope climbs, everything else was done as prescribed. In 27 minutes 36 seconds. I really hated the box jumps at the end, but what doesn't kill you makes you stronger, right?!?!
I am sad that I won't be able to go to CrossFit tomorrow, but I might go on a much needed run, or do track workout. Or bike ride. I took a week off of running and I really hate the fact that I did. But, I did just run 2 half marathons in less than 3 weeks. 
So tomorrow, back to the fitness grind. Wednesday I have off, so I will be at CrossFit again. And Sat :)

from Pinterest

What am I doing now?

I don't have any half marathons now until Sept, and that is when the craziness starts again with one every month. So, now that I don't have any long races planned for the summer, what is a girl to do. I am taking the rest of May and June as times to start incorporating other forms of training. There is no pressure to run so many times a week, and that might just be what I need. So, Monday was my off day, and I went back to CrossFit. In April, I had done a fundamentals class at South Mountain CrossFit, and then with training and my stupid work schedule, I didn't really get to go to any classes. So, now I have CrossFit booked bright and early Monday mornings and on my day offs (and or Saturdays depending on when my day off falls). So, on Monday I jumped head first into the box.
Monday's WOD
"Manic Monday"
Warm up: leisurely 400m run
Stretches to open up hips

Strength: Deadlift (DL)
5 EMOM (Every minute on the minute)
3 DL
5 minutes to work up to maximum weight DL *my max was 75#*

Conditioning:
4 Rounds for time
7 Box Jumps (BJ) *18 inch box*
9 Deadlifts (DL) *35#*
12 burpees over bar
Total time: 9 minutes 15 seconds

 My legs were stiff from running the half marathon on Saturday, but I knew it wasn't a good enough excuse to do nothing on Monday and  I was determined to get it done. I was drenched in sweat, and I am so glad that I went.  I am looking forward to Saturdays class, and the randomness that will now be the cross training as I prepare for a fall full of half marathons.

Brooklyn Half Marathon

Why is wake-up so early on race days? Well, I don't think it really matters, because it isn't like you can sleep anyway. Friday, I made myself go to sleep at 10. Saturday I was up at 4am! Holy cannoli! 

(Old photo, same outfit, with the exception that I wore a different white skirt)

"Run your meatballs off" tattoo. I thought it was fun, and my friend Melissa ended up putting one on too!

I ate my usual Udi's bagel with peanut butter, and drank some Orange gatorade. I usually eat a banana with my bagel, but since I had 2.5 hours before I had to run, I wanted to wait on the banana.

We got a cab a little before 5 to meet up with her running club because they had rented a bus for transportation to the start line. At 515 sharp, we left the Bronx to head to Brooklyn for the start of the race. 

We got to the start area and headed to baggage check. Just like NW 20 days prior, they wanted you to use only the bag provided by NYRR. I had no problem with that. As I was walking to baggage check, the sheer number of runners that was running this race was starting to overwhelm me. Oh, and the fact that baggage check was not clearly defined. We had to walk behind a museum and into it's parking lot then all the way to the opposite end to check our bags. Since I was in wave 2 and almost if not all of my friend's running club was in wave 1, I was there an hour before my corral was supposed to start. I knew I didn't have to rush to get through baggage check, and so I just took my time to enjoy the sites and sounds. My corral was almost at the end of the race, 35000-35999. I used the port-a-potties because I was so early, and since no one was there.  

 Here is my corral before race time...

At 7:50 almost an hour after the race started, I crossed the start line. I knew that my friend would be almost finished running, and here I was just starting.

The only thing I knew about this race, was that it started in Prospect Park and ended at Coney Island. Here is the course map. My friend also warned me about the hills inside Prospect park, but since I didn't really know anything about the area, I said ok thanks. At mile 1, I noticed my pace was a little faster than where I wanted, so I did try to slow down a little. I also remembered that my friends reminded me that the second half was downhill to flat so I would be able to get some negative splits. I just wanted to stay under 12 min miles and still feel good. When we entered the Park, I kept telling myself that there will be a hill. At this point, we were already 4 miles into the race, and I had only been walking through the water stops. I felt good. I couldn't say great yet, it was too early, but I felt good. I just kept chugging along, noticing the surroundings, the Zoo, the open field with all the unleashed dogs playing, the lake, that I guess I missed the hill. Or maybe I didn't think it was a hill because of our hills. I don't know. We left the park and headed onto Ocean Parkway South, so I stopped (the only time non-waterstop based) and took this photo.

They closed an entire highway for this race! I knew that this was the longest section and the least scenic. I also knew that this was the flat to downhill part everyone was talking about. There were a lot of spectators at all of the intersections on this road, and we even began to see some of the runners who had already finished running towards us (I guess as a warm down). There was this sweet lady who I kept meeting up at water stops and then lose on the road to meet up again with at water stops who we actually ran some of the race with. She told me how she loved this race and was telling me where we were in relation to everything.  As the miles kept chugging along, we were getting closer.

As we were closing in on Coney Island, there were medical personnel outside of the hospital cheering us on. It was cool to have their support too! I knew that we would be coming up on the boardwalk and I was a little nervous. My friends had mentioned how it shakes when everyone is running on it and how my one friend even fell on it. But I couldn't wait. I also knew that my friend Angela, would be there cheering us on. I didn't get to see her :( Maybe it's just me, but I am not good at looking for people when I am running.

When we got onto the boardwalk, I somehow had managed to turn my jets on and pass a few people. I really wish we ran more of the race on the boardwalk, my feet loved the springiness of it! As I crossed the finish line, I was so relieved. I had made up for what I thought was a terrible run in DC, and to finish this one with speed, really felt great. I had some foot pain, so I went into the medical tent to get some Tylenol because I had no idea how much more walking was coming up. The doctor that took care of me was awesome and even opened my gatorade for me. Thanks doc!

We had to walk for what seems forever to the baggage claim area, but even worse than that was that they made us walk DOWN stairs to get them. I did know that I was going to be on a bus for 2 hours later, so all of this walking would be appreciated eventually. I made it to baggage claim and was able to find someone to take this picture...

I finished 1/2 marathon number 4, 20 days after half number 3!

I was disappointed that I didn't get to see my friend Angela, but later, I was even more disappointed that I missed her awesome sign...

 Later, on the subway back to Port authority, I wanted to check my finish time. That is when I saw this...

 And realized it was an 11 minute PR! 11 minutes faster than the half less than a month before. 5 minutes slower than my Best time ever, but I set my PRs yearly. All the stars were definitely aligned this day, and I was able to run my best.

Now, what I didn't like about the race...
1- Running out of poured water. Really? Again. I was hoping that DC was a fluke. This is now twice in less than a month
2- Not running long enough on the Boardwalk. But then making us walk down steps
3- That my race didn't start until almost an hour after the first wave.
What I like about the race,
1- Everything else not mentioned above. Would I do this one again, absolutely, but probably not until I run another NYRR half marathon!


I would love to here what you thought of it if you ran it. Have you ever run on a boardwalk before? Did you love it or hate it? Have you ever needed to visit the medical tent? What has been your favorite half marathon?

NYC Expo and Friends

As you know, I ran the Brooklyn Half Marathon this past weekend. If you follow my personal blog here then you know what I did on Friday when I first got to NYC.  But, I don't need to talk about that again, since this is about the expo. So, I met my friend super fast friend Melissa on the platform for the AC train and it wasn't until a mild panic that I learned that it was the Downtown train. I live in a small town that doesn't have a subway system, so this was all new to me. After we met up, we continued on the train to head to Brooklyn for the race Expo. We got off the train and started walking, although we didn't really know the way. As we were walking, randomly against a wall was this sign...

 Then, the signs started popping up everywhere. We knew we were getting close.

We got to the expo, and I got to pick up my bib...Ok, now this is real!!!!

Random sign hanging up at the expo

The local running store, JackRabbit was really the only vendor there beside New Balance. And, it was hot, and I was really thirsty, so I bought one of these bad boys...

It tasted just like frozen Gatorade, and I am thinking that I might need this for summer fueling. And, in case calories matter, it was only 30 calories. There wasn't really much at the expo, except a DJ and live music (not quite sure how that worked), and some New Balance people who talked about stride, cadence, form and posture. We walked to the adjacent food tent and there was only samples at 1 table. I was a little disappointed with the expo, especially with all of the hype they were giving it. St Luke's Half Marathon and Runner's World Expos were 1000 times better. After we walked around, I had to stop and take this picture...

I agree, this is the best expo LOCATION, although not the best expo itself.

My friend Melissa and I at the Expo.

 Did I mention she is super fast? No, well she got first in her age group for the half, I think she finished it in 1:28 and some change. 

As we were leaving the expo, we also met with another friend Angela. Angela, Melissa and I all met last summer at a SweatPink Ambassador Meetup. Angela is funny, and whitty and writes her own blog about her adventures here. And while she wasn't running this weekend, she said she couldn't pass up sympathy carb loading. We got back on the subway and headed for L' Allegria for dinner. I have to say, the food was amazing,  I ordered their gluten free penne with oil and garlic. It was delicious  and light and filling, and will probably be my new carb loading type meal. I didn't really want to get sick the day before a big race, I think I asked them 1000 times if it really was gluten free.

Here is the three of us  after dinner. 

It was the best food and the best company. After dinner we headed to get some gelato, I can't say I ever had any before. and the original place we went to was no longer in business. I wish I remember the name of the place we did find, it was really wonderful gelato. Of course, I opted safe with Strawberry. 

While we were walking around we talked all things running. We talked about form, shoes, everything. They even talked about how their local running store puts you on a treadmill and films your running to check your stride. I was so curious, so we went and of course, I HAD to make sure that my stride was correct. I haven't really had anyone look at my stride since I got my orthotics in, so I thought it was the perfect time. I am still a neutral runner, and since I am close to my 300 mile mark, I asked them to show me some new neutral shoes. I fell in love with these babies..

But, I am going to go to Aardvark's and look around there too. I feel like my shoes are too heavy, and I wonder if a lighter shoe will help me out.

 Everything about this day was perfect. It was a great pre race day. Not too much walking, not too much food, but GREAT friends and lots of smiles and laughs.  I don't know when I will see these girls again, but I hope soon.


Have you ever been to an expo that didn't live up to your expectations? What do you like about expos? Do you have a pre-race carb-loading meal?

11 miler...

On Saturday, I had an 11 mile run planned. I knew that for most of the run if not all of it, I was going to be alone, so I broke it up into 2 separate runs and even planned on refilling my water in between runs.  There is something about breaking the run up into 2 that totally made it less unbearable. I don't know about you, but running solo for 11 miles gets very boring and becomes more of a head game than a physical one. However, I knew that there would be other people out on the path, so at least I knew I would see people I knew, and the place we were running is one of my favorite places.  I headed out on the run, and at a little over a mile, I saw this...

 and it made things feel so more peaceful. I mean I don't know how much more peaceful things can get at 0630 in the morning, but this was awesome.

 As usual, the first 3 miles were a little tough. I think it takes my legs 3 miles to warm up, but since I ran a half marathon not even 2 weeks ago, I knew that my legs would be tighter. I even stretched, which I know I probably should do more often, but I have been focusing more on that and foam rolling since on the 18th I have another half. After 3 miles, it was time for me to turn around and head back for the first time. The way back seem so long, but I knew that I was low on water and that other people would be arriving to do their run.  With 1 mile left, I knew I was good to go. I arrived in time to say hello to the runners just getting there and filled my water bottle with Nuun, stretched and then headed back out. This time I only had 5 to go so I just knew that breaking it into smaller runs would be just as easy. My friend Bob waited for me, but then said he wasn't feeling the run, but made sure that I would be ok running alone if he left me. Thanks Bob for the little run together we had! I hope you next runs are better! Right before 2.5 I crossed a bridge, one that this particular day was my first time running across and stopped to take this photo...

Maybe I just need to stop and enjoy the scenery more. At 2.5 miles I turned around and although my legs were dead, when I came to the last overpass at 1 mile to go, I knew I could finish.

My complete running time was 2 hours 8 minutes. No land speed records, but barring any wardrobe malfunctions and if all stars line up, I am looking at a decent run on the 18th.
Here's hoping the stars align...