In it for the long haul

Clad in spandex and armed only with $20, a Metro card, iPod, and an energy gel, I ventured out into the quiet pre-dawn New York streets to take on the 20 mile run, the heart of marathon training. It's been a long time since I've felt this nervous about a race or run, but the 20 miler is an entirely different physical and, more importantly, mental beast than your typical long run. This is the farthest distance that most recreational marathoners will run before the actual race, and in some ways is even more difficult than a marathon as you lack the crowd support and adrenaline to spur you onwards. However, I'm very happy to report that my run went fantastic and has left me feeling much more confident in my ability to cross the finish line on October 31.

Unlike my usual waterfront runs, this morning I spent half of my route trotting up Lexington and Park Avenues and through Central Park. Streets that are normally crammed with tourists and hustling New Yorkers were eerily quiet at 5am; it was almost as though I was alone in the city. As I climbed up a hilly section of Park Avenue, I watched the sun rise above the UES - absolutely beautiful and about as close as I've ever come to a spiritual experience. Today's run reminded me why I love the sport so much; running offers you the chance to really appreciate the sacred in the profane and get intimately acquainted with your home turf. The miles literally just melted away as I was too preoccupied in admiring Grand Central sans tourists, taking in the Met's architecture, or chasing pigeons across the trail.

Alright enough romanticizing, as soon as my runner's high wears off I will not be reminiscing so poetically about this morning. Here are a few of my useful takeaways from today's run:

1. Plan ahead. There's a reason distance running appeals to so many Type A, OCD individuals... Running for hours on end requires a strategy! And organization! YAY. Preparation is critical for a successful 20 miler. Map your route ahead of time, lay out your clothes and gear the night before, think about the timing of fuel intake, etc. If you take care of these tasks before you hit the road, you'll free yourself up to focus on quality running!
   
   
2. Experiment. One of the cardinal rules of marathons is DON'T TRY ANYTHING NEW ON RACE DAY. The last thing you want to do at the marathon is mess around with new shoes, food, pacing, etc. So take advantage of your weekly long runs to experiment with everything from your morning pre-run routine to the best blister-preventing socks.
   
   After a lot of trial and error, I think I've finally found a solid food/hydration plan for my long runs. While most energy gels make my stomach upset (and taste ridiculously gross), slowly eating a Clif Shot over the course of a mile or two is gentle enough for me to handle and provides a good supply of simple carbohydrates to keep my legs going after I burn through my breakfast. I follow up the gel with a huge Gatorade courtesy of the nearest bodega, which I'll nurse for the second half of the run. Remember - if you're running for longer than 75 minutes, always start consuming calories after the first 30-60 minutes. You'll set yourself up for a bonked run if you wait till your legs are already dead. Not even a Gatorade mainline will save you then.
   
   
3. Refuel. Most runners are pretty good about carbing up before a long run or race, but it's equally important to replenish your body's depleted glycogen stores within 15-60 minutes post-run. Look for drinks (or make your own!) with a good mix of protein and carbohydrates. Doing so will drastically cut down on fatigue over the next 24 hours and help rebuild muscle fibers. My personal fave is a big glass of chocolate milk, which studies have shown is actually one of the best recovery drinks. Yum! Runner's World also has some great tips for general post-run recovery that I definitely recommend checking out.
   
   
   
   
4. Restraint. One of the most common mistakes among first-time marathoners is running too fast during their long run. Long runs should be taken a minute or so slower than your planned marathon pace, or 1 1/2 - 2 minutes slower than your best 10K time. Running slowly minimizes your chances of injury (obviously a valid concern when running crazy length distances), and is an opportunity to get your body accustomed to moving for 3+ straight hours, a benefit that cannot be overestimated on race day. Save your sprinting flats and rage runs for tempo/track work days - there it's totally acceptable!

Happy running this weekend, y'all!

Coping with rage hunger

It's official: my stomach has taken control of my body. Obviously that's a slight overstatement (errr not really), but in all seriousness, my hunger has reached new levels often times leaving me bonking halfway through a run or rage hungering at all my friends. Sorry!

This week has been case in point. Since Saturday's 18 mile run (!!!), I have literally been constantly hungry. Embarrassingly so. I highly doubt it's professional to be downing your lunch during a 10am meeting, but desperate times call for desperate measures? Obviously my high mileage has forced my body to burn calories like never before, but the issue has also been exacerbated by less than great eating habits for the past couple of months. I most likely haven't been getting as much fiber/protein as I should since Seamless provides at least two of my meals a day, leaving me at the nutritional whim of Tribeca's restaurants. Less than ideal. Besides being fun and wonderfully destressing, cooking is the best way to ensure you get the proper nutritional mix to maximize your training.

So last night, I took advantage of an early exit from the office to swing by the Union Square Greenmarket to scope out the vestiges of summer's produce. Snagged a few pints of shiny yellow and red cherry tomatoes, a couple shallots, and a bundle of fresh basil, which I decided to combine with some pasta and spicy Italian sausage. Perfect combination of carbs, MEAT, and fresh veggies for a hungry runner. I wanted to whip up one of my mum's standard summer pasta dishes, but of course I couldn't find the recipe and was way too lazy to fill out the form for Cook's Illustrated free online trial. So I winged it!

Homage to end of summer tomatoes
(Loosely adapted from the vague memory of a Cook's Illustrated recipe)
2 1/2 pints cherry tomatoes
3 cloves garlic (1/4 inch slice)
4 large shallots (sliced in rings)
3/4 lb spicy Italian sausage
2 tbsp olive oil
red pepper (to taste)
kosher salt
pepper
basil
farfalle or orecchiette pasta
arugula (optional)
pecorino or some other hard cheese, preferably with a little bite

Preheat oven to 300F. Line baking sheet with aluminum foil and place whole cherry tomatoes on sheet along with sliced garlic and shallots. It's okay to leave the shallot rings intact rather than separating as it will help prevent them from burning. Toss vegetables with 2 tbsp olive oil and salt pepper to taste. Slow roast in oven for ~30-40 minutes, tossing every 15 minutes.

While the tomatoes are doing their thing, heat a dash of oil in a frying pan and quickly sear the outside of the sausages on high heat (3-4 minutes). Turn heat down and cook the sausages almost through for another 10 minutes. Drain fat from the pan and then allow meat to rest/cool for a few minutes before chopping into bite-sized pieces.

Stir the sausage into tomato mixture and put back in the oven for another 20-30 minutes, or until the tomatoes begin to burst. While you're waiting for your tomato sausage mixture to finish up, boil water and cook your pasta of choice - I prefer farfalle or orecchiette. After the tomatoes have burst and the onions look nice and caramelized, remove from oven and mix with pasta and arugula if you want some extra veggie lovin'. Garnish with basil and shaved pecorino cheese. Last step, put food to face.
I got a little overzealous in my cooking binge last night, so I also tried my hand at this fantastic recipe for goat cheese and caramelized onion cornbread from Smitten Kitchen! If you like corn, cheese, bread, or really just happiness, then you should definitely bake this immediately. Clearly I had to sample a smidge before getting around to photographing it.

Coming up: tackling the formidable 20 mile run, energy gel reviews, my running bucket list, and more NYRR races!

Updates (and advice) to the face

Looking back over my last couple posts, I realize that I've been a bit remiss in writing about how the actual MCM training is going. You know, the point (partly) of this blog? My bad. So time for a training update. I'm officially 4 1/2 weeks through my training schedule aka there are exactly 80 days until the Marine Corps Marathon. OMFG. Just vocalizing that pushed me slightly towards a panic attack.

Truthfully I've been fairly diligent at sticking to the training plan I outlined back in July. In total I've logged 114 miles since July 12. I've slogged through at least one easy run each week (those Friday ones somehow always seem to get dropped for drinks...) and have busted out my stopwatch for weekly speed sessions at the 8th St. Track, which is delightfully close to our new apartment. Cross training has gone remarkably well - light strength training and biking twice a week will hopefully decrease my chances of injury. Fingers crossed.

Unsurprisingly the biggest challenge has been finding the time to squeeze in my long runs. Between going away dinners, birthday parties, and the MOVE FROM HELL, my weekends have been crammed full with non-running friendly activities. So far I've only missed one long run, which isn't too shabby. This past Sunday, I completed a 16 mile run - the farthest yet - and in a few short weeks I have my first 20 miler. Out of my mind. Thankfully I'll be dialing back the mileage a bit this weekend for the Bronx Half Marathon.

So after a solid month of marathon training, I feel unjustifiably cocky enough to dole out some advice on useful training tips:

1. Do your long run every week! This is hands down the most important part of marathon training, for obvious reasons.
2. Tap your inner only-child and learn to enjoy spending time by yourself. Unless you're lucky enough to have an entertaining running partner, you'll be spending a lot of solo time on the road. Audio books, language lessons, Euro trash playlists, and your own thoughts will become your new best friends.
3. Invest in good socks. I know this may sound silly, but seriously, I spent what seemed like an exorbitant amount on wicking running socks a few months ago and my feet have never been happier. Haven't had a single blister! And yes, that was the first image of "happy feet" I could find that wasn't a penguin.

However, there have definitely been a few mishaps since I started training... Here are some of my "bright" ideas to avoid like the plague:

1. Heavy drinking the night before your long run.
2. Heavy drinking in general.
3. Running 16 miles. Hungover. At 2pm in the 95 degree heat. Without a water bottle. In other words, being a bloody idiot.
4. Wearing light colored running bras... Ladies, running (or ever) is not a time you want to be soliciting awk creeper chest level stares due to unexpected nippage so either layer up or just wear black.

What tips to do y'all have for training?

Have a few backlogged posts on Comrades, FOOD, and other super cool races that I promise to post in the next week or so.

P.S. Less than a month till Comrades sign-up begins. AHHH.

Fake it till you make it

Yesterday the New York Times published an article on the latest discovery in the science of running. According to sports scientists, long distance runners can improve their performance by rinsing their mouths with a carbohydrate solution. That's it. No messy energy gels, no mid-run snacks, just a highly concentrated starchy solution that you don't even have to swallow. Simply swishing your mouth out with a carb solution apparently activates sensors that trick your brain into thinking carbs are on the way. In turn, your brain prompts muscles and nerves to work harder with the promise of fuel. All lies but it works.

For shorter runs, this finding could be great news for runners, particularly those who's stomachs are easily upset by food or are prone to cramping. Consuming sports drinks or solid carbs doesn't technically affect performance during shorter work-outs as the body can't metabolize the carbohydrates for food in under an hour. But interestingly, the study shows that even if your muscles don't have time to use the carbs for fuel, carbohydrates still activate brain areas associated with muscle activity and rewards, which caused participating runners using the solution to go farther during a 60 minute test run. Endurance runners take note - marathoners will still need to work in carbohydrates/calories, however, as during extremely long exercise sessions muscles need new sources of glycogen to replenish burnt-out reserves. Definitely considering giving the carbosolution a shot on my next tempo run!


Speaking of psychological trickery, Kim and I will be employing a somewhat unrelated technique to make us feel like we're hardcore at August's Bronx Half Marathon - skanty running. No, we're not ACTUALLY running naked, although there are nude races (there is absolutely no way that is comfortable for either gender). More accurately Kim and I will bust out our fiercest skimpy running outfits for an extra shot of confidence (or shame) at our next half marathon. After seeing a shiny gold Lady Gaga-esque corset running top at Paragon's two weekends ago, Kim and I were sold on the idea. Awesomely, that photo is in the top ten results when you search for "shiny gold sports bra." Done and done. While we may not be speed demoning through the course in the late summer heat, we'll definitely look the part for a PR in spandex hot shorts and running bras. Yes, we're going to be those runners. Judge away.

These shoes are made for running

Saturday morning Kim and I dragged ourselves out of my bed and sleepwalked up to 110th St. (UGH) for NYRR's Splash and Dash 10k. Given the pea soup like humidity, there was very little dashing occurring; most of the run took on the form of a slow plod up and down hills. Regardless, I finished comfortably without feeling like I exerted myself too much, which was the goal of this particular race. As I discovered today (yay first day of training!), the majority of my marathon training runs are mind numbingly slow, so I need to get reaccustomed to running very relaxed pace . I mean seriously, 11min miles?! Rationally it makes sense - slower miles means decreased chance of overtraining, injury, and builds critical mental capacity to get through multi-hour runs. Guess it's time for me to invest in some good books on tape. Very tempted to get a subscription to Audible so I can zone out on easy runs while listening to the New Yorker.

Second important takeaway from Saturday - I needed new shoes like nobody's business. By the first mile, my toes were screaming for a toebox that didn't feel like stabbing knives into my nails. Not fun. Running shoes should be replaced every 300 to 500 miles as over times sneakers lose stability and shock absorption capacity. I've been overdue for a new pair for a month or two now, but far too lazy/cheap to go by Paragon's in Union Square to get fitted for a new pair. For any NYRR members out there, FYI - Paragon's offers a 10% for all running related gear. Definitely helpful when you're dishing out for a new pair of shoes!
Immediately tried on the latest version of Brooks GTS Adrenaline, which have been my go-to shoe for the past 6 years. However, after numerous problems with blisters and pain with my last pair, the running specialist offered me a pair of Mizuno's to try on that were in theory better suited to my feet. Despite my initial skepticism and loyalty to my beloved Brooks, the Mizuno Wave Inspire are AH-MAZING. So much lighter, springier foam, and a snugger fit. I feel horrible for cheating on Brooks like this (yes, I am that sentimental), but it was time for a change and I definitely felt like training started off on the right foot (pun entirely intended) with a new pair of shoes. Was enjoying my run so much today that I accidentally ran more than my prescribed six mile easy run. Whoops? Hopefully they'll keep me this fresh throughout all of training!

And so it begins

One week from today training for the Marine Corps Marathon officially begins! Rationally I should be nauseatingly nervous, but quite honestly I'm downright excited for training to start in earnest. Like schoolgirl on prom night excited. For the past year, I've run consistently - slowly building my base and tackling distances that this time last year I would have scoffed at. While I've talked about running a marathon for years, I never took the leap and committed myself to the actual running part of the dream. Minor details. This time is different though. My registration fee is paid, marathon tech t-shirt has arrived, and most importantly I'm now confident in my ability to log the miles necessary to pull this off. That's not to say I don't envision moments when I will want to burn my Brooks sneakers and quit. Thankfully the combination of a detailed training plan, tons of NYRR races, and my amazing race partner Kim should be more than enough to keep me on track.

After several weeks of research, I've settled on a 16 week training plan courtesy of Runner's World. The plan offers a solid combination of easy runs, speedwork, gradual mileage increase, plus necessary rest/cross-training days. Every three weeks the mileage backs off a bit to prevent injuries and burn-out. A sample week will look something like this:
Mon/Wed/Sat - Rest / Cross-train
Tues/Fri - Easy run (6-8mi)
Wed - Tempo run / speedwork (5-9mi)
Sun - Long run (10-20mi)

I won't be running more than 4 days a week, a prospect that does slightly worry me. My natural impulse is to run as much as humanly possible in preparation for the daunting task of running a marathon. Clearly, however, that would not be a particularly responsible or safe way to go about training. As much as I'm looking forward to the MCM experience (and Comrades after that), running is an activity that I'd like to continue throughout my life, which means not blowing out my joints in my mid-20s as a result of overambitious training. Me, take on more than I can handle? Neeeeever.

Sadly Kim and I won't be able to train daily together for the race, but we have signed up for a bunch of races this summer/fall to keep us honest and force us out on the dreaded 20 mile long runs. Yes, runs. Our training plan includes three 20 mile runs before the actual marathon. AWESOME. Luckily, many of NYRR's summer races are timed perfectly to overlap with the training plan's scheduled long runs. It will definitely be a ton easier to slog through 3 hour runs with volunteer manned water stations and post race bagel/banana stands. Also speaking of race prep, Kim and I are in the market for a team name. Any ideas? Something preferably that won't raise awkward questions from my parents when they see it printed on our singlets...

Upcoming races:
July 10 - NYRR Splash and Dash 10k
July 24 - NYRR Queens Half Marathon
August 1 - NYRR Marathon Tune-up #1 (14M)
August 15 - NYRR Bronx Half Marathon
August 28 - NYRR Marathon Tune-up #2 (20M)
September 19 - NYRR Marathon Tune-up #3 (20M)
September 26 - 5th Avenue Mile
October 31 - MARINE CORPS MARATHON

Too hot to handle

After over a week of 90degree sweltering days, it's official - summer has hit New York City. For most New Yorkers, that means cranking up the A/C, escaping to the Hamptons, or searching for entry into the city's elusive private pools. For runners, though, it's the time of year that most of us dread - a potent combination of long training runs for the fall marathon circuit and suboptimal weather (to put it mildly).

Luckily the folks at Runner's World complied some tips on surviving long, hot runs. Adjusting your schedule to take advantage of cooler mornings, bringing some speedwork onto the treadmill, and finding creative ways to avoid dehydration are all solid ideas to train safely in the summer heat. A big challenge for a lot of runners is staying hydrated, which is critical to running in high temps. If your running route isn't littered with water fountains, then you might want to considering investing in a hydration belt. While it's not the sexiest fashion accessory out there, the belt holds up to four small water bottles and also has a small pouch to store your keys, Metrocard, and snacks for those extra long runs. Definitely very practical. Kim and I even bought matching red belts at the Broad Street 10 Mile Expo a few months ago! Sadly they were out of hot pink...

Personally, I'm a total wimp when it comes to hot, humid weather so I've been sticking to the treadmill for the past couple weeks. Unfortunately, that's not going to cut for my long weekend runs once marathon training starts in two weeks. Early morning (ugh) runs are going to become a staple of my running lifestyle. This morning, I decided to bite the bullet and start getting in the habit of waking up early for runs. Got up at 5:30am and sleepwalked my way over to the FDR for a 6 mile run. Eventually woke up a few miles in and enjoyed the miraculously beautiful weather and fresh breeze coming across the river. Best way to start the day!

Speaking of staying cool, Kim and I will be braving the heat to run the NYRR Splash n'Dash 10K next weekend. 10K may not sound very far, but by 9am I'm sure the humidity and heat will make the distance a bit brutal. Thankfully the race finishes at Lasker Pool in Central Park and the fabulous NYRR race coordinators have reserved it for race participants to take a refreshing post-race dip.

Comrades Training Schedule

Both Monica and I are training for marathons in October (I'm doing Chicago, she's doing the Marine Corps.) So up until we finish those (hopefully with sub-4h20 finishing times for a better Comrades qualification), we'll be doing our own separate training.

However, once that's done, we're going to have the long slog to ramp up from 26 miles to 56 miles. If you're interested in what that sort of a training schedule looks like (or if you want to follow along!) our training calendar is now available here:
Comrades Training Schedule

Running across the Bridge of Sighs

Hello from Venice! Just spent the past four days exploring the alleys, canals, and wine bars of this lovely city and of course, had to top off the trip with a run. Exercised both my running and crazy muscles this morning when I went I ventured out of the hotel at 6am to brave the streets. Armed only with my Hoya basketball shirt and slip of paper with my hotel's name, I spent the next 40 minutes sprinting up and down the myriad of stair cases (unexpectedly good hill training for Comrades...) and getting a chance to see the city finally sans touristas. Not only a fantastic run but also managed to avoid being kidnapped and getting trafficked. You think I jest, but seriously my mum was having vivid ightmares about this... Minor details.

Photos of Venetian adventures to come soon!

Summer in the city

Annnnnd I'm back. After a month long sabbatical from "Couch to Comrades," steel yourself for weekly blog spam. The radio silence doesn't indicate a lack of running, I promise. Last weekend Kim and I ran the NYRR Brooklyn Half Marathon (recap to come in a second!) and I've been plugging around 30 miles a week for the past month in preparation for the start of marathon training in July. But to be honest, my ongoing premature quarter-life crisis has left me with little motivation to write about the same old, same old runs.

As most recent graduates will admit, this time in our lives is an exciting, promising, debaucherous chapter but still quite full of uncertainty. Friends move in and out of your life, apartments change seemingly every month, and five year plans rarely pan out as we envisioned. And for the first time, we're left without an obvious next goal to work towards. High school and college rolled by in a blur of standardized exams, college applications, club elections, job hunts, and theses, but now the next step is less clear and pursuing our true passions can often feel difficult, if not downright impossible.

Amidst this continual change, running serves as a much needed constant for me - not just a daily challenge but also a way to connect with friends no matter how much distance time puts between us. This fall, Christine, Mike, Tom, Kim, Greg, and I will be running marathons across the country, and I'm keeping my fingers crossed that I'll be on the sidelines at every race cheering them on. As I've mentioned before, what better excuse for a reunion than a life-changing race!

Last Saturday, the Brooklyn Half reminded me why I adore running and why I've committed to running the Marine Corps Marathon this fall and Comrades next year. The conditions were perfect for a long race, the crowd support throughout the course was inspiring, and running with one of your closest friends makes the miles fly by. After a month of less than inspiring 6 mile runs, the half marathon was definitely the perfect antidote to my stuck-in-a-rut blues. Also amazing was seeing Maddie, who was visiting her friend Anna (who totally rocked the half) for the weekend! After the race finished, we all met up to grab some post-run carbs courtesy of Dunkin' Donuts (no way we could stomach Nathan's hot dogs), and sat around on the Coney Island boardwalk noshing and catching up. Always wonderful to see old friends and compare running war stories. With two marathons already under her belt, Maddie's definitely an old hand at this long distance running thing and has been a bit of a running inspiration for me :)

Upcoming races: Before listing my running ambitions for the summer, I shall caveat to hell that I am not built for hot, humid weather. It doesn't matter that I've lived on the swampy East Coast for the majority of my life; I've never acclimated. So forewarning that there may be a few too many whiny posts about horrendous racing conditions and skipped long runs. Yes, I am a wimp. The Wall Street 3M on June 24 is up next, followed by NYRR Splash n'Dash 10K in the beginning of July. Kim will be headed up to the city later in the summer for some lovely training runs and the Bronx Half Marathon. Call me crazy but I'm actually looking forward to 15+ mile runs every weekend!

Running mojo

Totally nosegaming responsibility for my lacking of posting over the past two weeks to earnings season. That and a bad case of spring fever that has left me totally unwilling to touch a computie after walking (read: SPRINTING) out the office every evening. Very excited to report that my knees have finally stopped bothering me and my running mojo has returned after two months of icing, knee straps, and MOTRIN. So happy.

Last week's runs included:

1. Tempo Run: 2 miles warm-up at 9:45mm, 4 miles at 8:45mm, and 1 mile cool-down at 9:30 for a total of 7 miles
   
2. Speedwork: 2 miles warm-up at 9:30mm, 7 x 900 at 7:45 pace with 1 minute jogs at 9:20mm, 1 mile cooldown
   
3. Long Run: slow 10 miles at 10:00mm. Circled downtown Manhattan per usual and enjoyed the GORGEOUS weather on Saturday.
4. Recovery Run: Chill 5 miler at a comfortable, untimed pace. What? Not every run has to be aiming for a new PB.
   

Now that it's spring (and sometimes warm), running attire etiquette is definitely a topic on my mind/in my field of vision... In the winter, it's no big deal - everyone piles on layer after layer of fleece and spandex to stay warm. Well except for this NYRR runner, who bares it all no matter how cold it is. However as soon as the temp inches past 60degrees, many runners drop their clothing like it's hot. The Runners World jury was divided on if it's ever okay to run without a shirt. Let's be honest, if a guy's in great shape I'm probably not going to complain if he nixes the shirt. But generally those aren't the runners who've decided to bare it all from the waist up, and so I'm often left with retinal scarring. Sadly I'm resigned to the fact that this phenomenon will only increase as we enter the brutally hot and humid NYC summer.

Thoughts - yay or nay to shirtless running (or sports bra for the ladies)?

Stay tuned for a recap of Dasha's and my adventures in the NYC Scavenger Hunt (!!) and how running actually makes you good at life/helps you win free food. Mwuahaha!

Live and learn

After a week off the blogging train in order to pay a little attention to life/work/drinking (my liver was feeling a little too healthy), I'm back with running updates that are: a.) fun, b.) interesting, c.) intellectually stimulating, d.) psychotic or e.) all of the above. I'll leave it to y'all to decide.

1. After over a month of responsible running, knee straps, ice packs, and an obscene amount of ibuprofen, my knees no longer drive me to long for amputation on every run. Victory! Knock on wood they stay this way. I'm restraining the urge to ramp back up to running 6 days, however. Until I'm forced to log killer mileage during Comrades training, I will be sticking to running a mere four times a week with crosstraining/yoga on the other 3 days.
   
   
2. As you can see (or probably not given the suboptimal quality of a BlackBerry camera), I busted out the old graph paper and charted my training plan for the next 9 weeks. Don't get me wrong, I love the Runner's World Smart Coach training plans, but since my schedule is so wonky and I have some traveling coming up in the next couple of months (Italy!!), it's often difficult to put together a plan that I can consistently execute. My new schedule sticks to the aforementioned 4 runs a week, focusing on quality miles over quantity. Each week includes a tempo run, speedwork, long run, and one recovery run. Mileage increases every week by 10% then drops back in the third week to allow for additional recovery or to accommodate a race. The goal for the next 3 months is to maintain a base mileage of around 30 miles/week, AVOID injury, and incorporate some good fast running to keep my times down and sanity in check.
   
   
3. Marathon training starts in earnest on July 12th!
   
   
4. "Running in Marathons: Facebook Made me Do It" - what is Facebook, the new excuse for every good/poor life decision? Possibly. Stumbled upon this article last week during my daily morning blog/newspaper run through. Although a bit simplistic in its analysis, the article raised some interesting points on the intersection of the Internet, social networking, and running. Little old blogging me is clearly in no position to judge. At least I haven't created a Facebook fanpage for this blog. Yet...
   
   
5. Oh. Umm. Lastly. About that race and long run this past weekend. First and foremost, I'd like to place full responsibility on Shaun Gregory Smithies for the massive consumption of hefeweizen that occurred on Saturday, April 10th. There generally is no way that 7 hours of daydrinking will bode well for athletic performance. Case in point, Sunday's Run as One 4 miler in Central Park. Despite massive hydration the morning of, I was clearly still in a tipsy/hungover state upon pitching up at the ungodly hour of 8am. Minor details. The course started off on the east side of 72nd Street and proceeded immediately up Cougar Hill in the first mile. After assessing my subprime running condition, I made the intelligent call to run conservatively the first two miles at a 9:30 pace then speed up a bit on the downhills for the final two miles if I was feeling up to it.
   
   Per usual intelligence was short lived. I bounded up Cougar Hill in the first mile, sprinted along rolling hills and passed the second mile marker in under 16 minutes. Against my better judgment, however, I grabbed a water cup at the aid station before mile three to take a tiny sip in order to soothe my parched mouth. Quite possibly the worst call ever. As soon as that ice cold water hit my injured, battered stomach, I thought there was no way I would survive, let alone finish that race. Enter boot and rally - very clearly not my classiest moment. Nonetheless, pulled myself together and finished the race in a skotch over 36 minutes (~9:15 pace). Not as great of a time as I'd hoped for, but the fact that I even crossed the finish line was enough of a victory for me and a legit excuse to skip my planned 8 mile run home. Win some, lose some?
   

Harder, better, faster, stronger

Intervals, fartleks, tempo runs, Yassos, strides, repeats, taper. For those not familiar with running jaragon, all these terms can seem a little obscure, weird, and some downright funny sounding. However, becoming a good runner requires more than just lacing up your shoes and going out on that same old, same old 3 miler. Muscles quickly adapt to exercise routines, and therefore it's important to spice up your running workouts with different distances, speeds, and terrain in order to keep your progress from plateauing.

Today, I'm going to wax poetically about the tempo run. Whether you're training for your first 5K, already a 10K champion, or building marathon endurance, tempo runs are the best way to become a faster, stronger runner. How can a single workout be so versatile? Tempo runs teach the body how to sustain speed over distance by training at a speed that's close to the lactate threshold, the point when lactic acid begins to accumulate in the blood. It's really as simple as that. Most tempo workouts typically prescribe a 20 minute (or 2-3 mile) run at tempo pace, along with a mile or two warm-up and cool down. If you're training for a longer distance, well naturally the length you run at tempo pace needs to be longer. For example, those preparing for the grueling 26.2 miles of a marathon should work up to running long runs with 8 to 10 miles (or longer if you're super awesome) at tempo pace.

Now what is tempo pace, you ask? Most coaches and running experts state that tempo runs should be at a "comfortably difficult pace." Well that's not very helpful. I'll spare you the more boring, technical details of determining your pace based on heart rate or lactate threshold. Basically, you know you're running at threshold pace when it feels like you're working hard, probably could hold a one or two-liner conversation, but definitely no singing, which as Greg has pointed out (aka made fun of me) I am fond of doing on long, slow runs. Hey, it helps me gauge my level of exertion. See, there is a method to my madness! Note: tempo pace should NOT be running as fast as you can like we used to do during elementary school when everyone was sent to flail around the track for a mile once a semester. Save the all out sprints for interval training.

If you're interested, definitely check out these two articles for some great pointers on different running workouts:

• Running Shorts posted a solid glossary to running workout basics that I definitely recommend as a good primer
• Runner's World discusses specific tempo runs designed for all levels of running experience

What's your favorite running workout? How funny is the word fartlek (yes, I am a five-year old)?

So. Back to running. Last night I had plans to meet up with Christine (who's running the Chicago marathon this fall!!) and Camille for a boozey Georgetown reunion/lovefest. Between work, dinner, and errands, I was left with only an hour to cram in my scheduled 5-6 mile tempo run. No matter, sometimes having a packed schedule can be a great motivator to speed things up! I started off with 2 miles warm-up at a 8:50 mm pace, which felt very comfortable. I had my trusty knee strap on and didn't even feel a twinge of pain thank GOD. Notched up the pace to 8:00 mm for the next 3 miles followed by a half mile cool down at 9:20 mm. Probably should have had a longer cool down, but I was already running a skotch late so had to cut it short.

All in all, ran 5.5 miles with minimal knee pain. Definitely a victory! Not going to push my luck though, so I'll stick with my responsible (read: boring) resolution to run no more than 4 times a week for a bit longer. Tonight, yoga and the elliptical perhaps?

Easy as one, two, three?

Runner's World recently posted an interesting and helpful guide to running your first ultramarathon. Calling on the expertise of several ultra veterns, the RW article offers some great tips on planning, training, nutrition, race day, and recovery. Although Greg and I may be violating one or two of their tips (picking a race close to home is for WIMPS!), by and large it sounds like we're on track. This spring and summer we'll both be working on steadily building up our training to a fall marathon, peppering our calendars with several half-marathons and shorter races. While neither of us are entirely injury free currently, we've played it pretty smart by cutting back mileage, crosstraining, and stretching like crazy. So hopefully we won't end up like this Comrades runner...

The plethora of how-to ultra guides and advice columns are definitely great, don't get me wrong, but it still doesn't diminish the fact that running an ultra is downright intimidating. A quick peek at the training plans posted on the Comrades' website offers a glimpse of what fall and next spring holds. 60K long runs on the weekend, three or more four hour runs a week - no big deal, right? Ha. I hear my social life dying a slow, painful death. I think the massive time commitment demanded by ultra training will be the most difficult aspect of the process for me, you know besides running 56 miles straight. As the old adage goes, New York City never sleeps and there's always a million new restaurants to try, neighborhoods to explore, free open bars to find, or cooking classes to take. I'll have to put some of my other adventures on the back burner in the latter half of the year with my fingers crossed that the Comrades experience will be everything I've built it up to be.

In the meanwhile, eat, drink and be merry for tomorrow I'll be running my face off!

Food for thought

Literally. In case you didn't know by now, one of the few things I love more than running is food and as a runner is especially important to stay properly fueled with lots of carbohydrates and protein. Enter granola and Greek yogurt. My roommate and I should take out stock in Fage given the amount we go through in a week. And I'm the same with granola, which is often my breakfast, dinner, snack, you name it. However, this little food addiction adds up pretty quickly. Sadly I'm not exactly equipped to make my own yogurt (next life goal!), but granola? Easy peasy lemon squeezy. Even our tiny little oven can handle that.

Crunchy delicious granola

Adapted from Smitten Kitchen and King Arthur Flour

The original recipe molds the granola into little chewy bars. The first time I tried the recipe that was my intended goal; however, after a little bit of fortuitous over-baking they were not the chewy bars SK had raved about. Blessing in disguise! After crumbling up the crispy bars, I discovered some of the best granola I've ever had. The maple syrup and sugar caramelizes into deliciousness without becoming too sweet and the recipe can hold a TON of fruit and nuts - perfect for breakfast or a pre-run snack.

1 2/3 cups quick rolled oats

1/2 to 3/4 cup granulated sugar (use more for a sweetness akin to most purchased granola)

1/3 cup oat flour (or 1/3 cup oats, processed till finely ground in a food processor or blender)

1/2 teaspoon salt

1/4 teaspoon ground cinnamon

2 to 3 cups dried fruits and nuts (total of 10 to 15 ounces)*

1/3 cup peanut butter or another nut butter (optional)

6 tablespoons melted butter

1/4 cup honey or maple syrup

* My fave is 1 cup raisins, 1 cup dried apricots, 1/2 cup wheat germ, 1/2 cup pecans, 1/2 cup hazelnuts, and 1/2 cup unsweetened coconut flakes. Honestly, you can pretty much throw anything into this recipe and it'll still be good. Okay, maybe not anything.... Pretty sure you wouldn't want PBR granola.

Preheat the oven to 350°F. Line an 8″ x 8″ x 2″ pan in one direction with parchment paper, allowing it to go up the opposing sides. Lightly grease the parchment paper and the exposed pan, or coat with a non-stick spray.

Stir together all the dry ingredients, including the fruit and nuts. In a separate bowl, whisk together the vanilla, melted butter or oil, liquid sweeteners and water. Toss the wet ingredients with the dry (and peanut butter, if you’re using it) until the mixture is evenly crumbly. Spread in the prepared pan, pressing them in firmly to ensure they are molded to the shape of the pan.

Bake the bars for 40 to 50 minutes, until they’re brown around the edges — don’t be afraid to get a little color on the tops too. They’ll seem soft almost underbaked when you press into the center of the pan but do not worry, they’ll set completely once completely cool.

Cool the bars in their pan completely on a cooling rack. (Alternately, after about 20 minutes you can use your parchment “sling” to lift and remove the granola, and place them in their paper on the rack to cool the rest of the way. This can speed the process up.)

Once cool, a serrated knife (or bench knife) to crumble the granola. It should break pretty easily at this point so you can even use your hands. To store, wrap the bars individually in plastic or stack them in an airtight container. In humid weather, it’s best to store bars in the refrigerator. They also freeze well. Assuming it lasts that long.

What's your favorite afternoon snack?

ME WANT FOOD

Hi, my name is Monica - a natural born eater and recent running addict. These days I'm hungry CONSTANTLY thanks to an aggressive training plan, and have begun to notice the ways in which running has slowly adjusted my eating/drinking outlook. While I've always enjoyed healthy, produce filled meals, I'm much more likely to pass on the double fried pommes frites in favor of a salad and some multi-grain bread since I know I'll regret that greasy cart food come mile 5 of my long run a few hours later.

One of the biggest issues I had while training for the half marathon was getting enough calories. I mean as tempting as it is to chug PBRs at Doc Holiday's somehow I don't think beer is the preferred choice for carbo fuel. Finding healthy, filling meals and snacks is my new mission and luckily, New York has plenty of options for fresh produce that don't break the bank (cough, Whole Foods, cough). Current fave pre-run snack is one or two Kashi granola bars and some dried apricots. Although given my current granola bar consumption rate, I may have to resort to making my own - at $5.99 a box, those tasty little chewies definitely add up.

Food for thought (pun entirely intended) - what gets you energized for your evening or morning runs?

Obviously there are a ton of resources on the internet for foodies on the run. Shout out to Runners Kitchen for a great blog on running with some yummy looking recipes - perfect for runners logging long miles. My all-time favorite food blog, Smitten Kitchen, definitely takes advantage the city's farmer's markets and offers inexpensive, locavore(ish) recipes for the NYC foodie and runner alike.

Last moderately unrelated note, today begins my new training program for March's 15K, courtesy of Runner World's free online coaching program. Very excited for this Saturday's long run - an 11 mile trot uptown then over the Queensboro Bridge and ending on Roosevelt Island. Pretty! And after I think I'll treat myself to these delish looking muffins from SK :)