The Doctor Knows Best

Posted on May 9, 2012 by scoopsontherun

I haven’t had a physical in over five years and since I turned the big 4-0 I though it might be a good idea. I walked away being the valedictorian physicals. You are now jealous, I know.

I’m also convinced that I have the best doctor ever because I got to see her before my 9:00 am appointment. Yes, you read that correctly. My doctor did not make me wait and took me in early.

She was impressed with my blood pressure and my cardiogram results — both normal. She liked that I was a runner. When I got to her office after the exam she said she normally has to give patients lectures on what they are doing wrong and was happy that she didn’t have to do that for a change. We’re just waiting on my blood work but she expects that to be fine.

I have really lucked out in choosing my doctors because I choose them mainly on looks and, well, which hospitals they are affiliated with. I figure there as to be some sort of real medical decision based on choosing a doctor even though my primary concern is if I find them to be attractive.

So I have my clean bill of health to keep running.

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North Face Endurance Challenge

Posted on May 6, 2012 by scoopsontherun

I headed up to Bear Mountain today for my yearly trek on the trails. I enjoy trail running but just don’t get too many opportunities to to do it, so I try to never miss this event. It has always been one of my favorites races for the challenge and the scenery and this year certainly exceeded my expectations.

The festival area at Bear Mountain shortly before the half marathon start. (c) Stacey Cooper

I ran in the 10k on a course where the first 2.7 miles is almost straight uphill. In past years this has always worn me out but this year, I think, is the year that I’m learning how to run up hills. Also, this seems to be the year that I’m feeling much stronger with my running in general. When you combine those you’re almost guaranteed good results. I made it up almost all of the hills without having to walk and when I had to for the really steep ones I was able to keep moving a briskly as I could.

At the half way point I took my gel and started up the last of the big hills and started my rocky descent with some very nice speed and I was able to put some distance between some of the people I had walked up some of the hills with.

There’s this one point where the 10k and half marathon courses meet up and for a while I was keeping pace on the descents with a bunch of the guys. It was a lot of fun not to worry about foot falls and just let speed and gravity take its hold. That had to have been one of the most enjoyable moments I have had in a long time.

I think muddy legs and shoes are good sign that you had a good trail race. Note: Bear mountain mud is really hard to get off in the shower. (c) Stacey Cooper

The course, while always challenging, had some more obstacles in the way due to more fallen trees, including one that we had to run under and that was kind of cool. We’ve also had a lot of rain this past week so the trails/creek beds were very muddy, slick, and wet. I was in heaven.

One of my best moves of the race around the 2.5 mile mark. There’s this one creek area that is always a bit muddy no matter what but was more so today. People, even the ones with trail shoes, were very carefully walking along the rocks on either side causing a bit of slow down. I figured that I’ve got my Asics trail shoes with Goretex on my feet so why waste them and avoid the mud. I stealthy ran right the middle of that thing and passed about 10 folks, most I left in the dust for good. That had to be second favorite moment that I’ve had in a while.

I felt strong for most of the race and felt that this was a good replacement for a long run that I was supposed to do for the Brooklyn Half. I feel pretty good going into that and having a nice course PR today has me in the right frame of mind for Brooklyn.

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Races Times Two

Posted on May 4, 2012 by scoopsontherun

This was busy weekend, I don’t think I have ever scheduled a weekend with back-to-back races but I’m glad I did.

Two of my favorite races and the need for a long run prompted this very rare race-filled weekend. Saturday was the Bronx Zoo Run for the Wild 5k. This is the fourth year for this event and seriously one of my all time favorite races. It’s a nice 5k through the actual zoo before it opens to the public. We ran by peacocks, monkeys, zebras, and giraffes. I think one of the giraffes even tried to run along with us. It’s also a favorite race of mine because it hasn’t been taken over by all of the local running clubs leaving it slightly competitive free. It was a quick little rub and I got my new 5k PR which I wasn’t even planning on so I have to say that was a nice surprise.

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After running for that big guy I hung put with the sea lions. You can never, ever get enough of the sea lions.

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I needed to get a 12 mile long run in on Sunday so I added eight miles to the four mile Run as One race in Central Park. Last week’s four mile race wasn’t that great but this one was much better. I tried to stay at my long run pace which really isn’t much different than my race pace. That happens when you run slow to begin with.

But I felt that I kept a consistent pace for the race portion of the run and then I headed to the West Side Highway for my additional eight. They pretty good and I even had some negative splits that I hardly ever accomplish.

This week has been horrible running-wise and well work-wise as well. I was supposed to run 14 miles on Saturday but plans for my mother’s eventual release this up coming week nixed that. I will be heading up to Bear Mountain on Sunday for a 10k. That will give me a good workout and I know I’m ready for the Brooklyn Half.

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Run for the Parks

Posted on April 22, 2012 by scoopsontherun

When I first penciled this race in my calendar, yes there really was a pencil and actual paper involved, my plan was to really race this. After I added my Brooklyn Half Training to the schedule the idea became race the four miles and then add on the additional six miles for my weekend long run. Mother Nature had some other ideas for this weekend that caused for a change in plans.

Both Janice Huff and Lee Goldberg said it was going to rain and rain steadily throughout the day. While I don’t mind rain runs in the summer, it’s still a little too cool for my tastes so the running plans completely changed for the weekend. Instead of doing the 4+6 miles I ran 10 miles on Saturday and then ran this race as an easy four today. Yesterday’s 10 miles were wonderful in amazing weather and I similar to last week’s eight mile long run I felt really strong at the finish.

Today’s four miles were eh to say the least. My legs felt incredibly heavy for the first mile which made running up Cat Hill interesting. I swallowed some tree pollen during the first mile and coughed my way through the first mile and a half. For some reason I slowed down during mile two of the nice straight away by the reservoir on the east side of the park. I felt my IT band tighten on my left leg which had never happened before on mile three but was a few seconds faster then the second mile and then I finally got into the run and felt good during the final mile and for the first time had a negative split for the final mile.

I never stressed out over the leg issues as I had a feeling that would happen. The day after a long run is always a rest day for me so this was the first time I was doing this. I knew it would take longer to warm up and I knew I would have to do some serious stretching and foam rolling when I got home.

I got to see a bunch of my friends I hadn’t seen in a while and a couple of my co-workers so what could have been a frustrating race if I had indeed gone in with the intentions of racing was an enjoyable one.

Next weekend I have two races, the Bronx Zoo Run for the Wild 5k and the Run as One four mile in Central Park plus an additional eight miles for my 12 mile long run. Hopefully the weather will cooperate next weekend as I won’t be able to be as flexible with the long run.

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Reflections

Posted on April 16, 2012 by scoopsontherun

Over the weekend I realized that this month is my four year running anniversary. You can view my original blog posts about it and will notice that on the very first day I decided that I wanted to be the valedictorian of the running class. You may also note that it has been eight years since I have been blogging in some form on various platforms.

The start line of the Nike Human Race in August 2008. Thanks to ATHLETE Director Dave on Flickr for sharing this photo. You can visit his photostream at http://www.flickr.com/photos/athletemovie/.

I got back to thinking that this month was my running anniversary when out of the blue I thought about one of my classmates/running mates, the only other female in the class and how she was so quick to shoot down my idea of running in my first 10k, The Nike Human Race. Emily, my classmate, who never did her running homework was so quick to point out that there was a time limit of 1:30. Thanks for the positive reinforcement Emily! I remember telling her that the clock started on that 1:30 time limit as soon as the last person crossed the start line and that I had not intention of being near that person.

I’m so happy that I never let her negative thoughts convince me not to sign up for that race. It ended up being one of the more special moments of my running life. If I had let Emily’s negative thoughts talk me out of it, I may have never tried to run longer than 5 miles which had been my longest distance up to that point. Now I run half marathons and full marathons.

I wonder what Emily is up to these days. Is she still running? Is still signing up to do things she doesn’t like as she often said about running? Has she let her negative thoughts keep her from trying something new?

Four years later and I’m still running and still love this sport like no other.

 

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Brooklyn Half Marathon Training Plans

Posted on April 15, 2012 by scoopsontherun

When I look at the search terms used to find this blog I am always amazed at the terms that direct you here. So far there many people who on the search for a giant nose, Roberto Alagna, zombie biohazards, and Brooklyn Half Marathon training plans.

I’ve posted a little something about each of the above but since the Brooklyn Half Marathon training plan is becoming a popular search term due to the upcoming race I figured I talk about the plan that I am currently using and also give you one that is only eight weeks.

Look at me finishing my first half marathon in Brooklyn. That is an, "Oh thank god this is over" look.

When I started training for my first Brooklyn Half Marathon, which was also my first half, I didn’t have a plan. In the back of my mind I knew I need to increase mileage on a weekly basis but really had no clue about how much weekly mileage I should be doing. I sort of continued on that same path for second half marathon, the NYC Half when it was still in August. Then I came across a plan in Women’s Running Magazine that seemed doable for my schedule.

This plan seemed perfect for the Philadelphia Half Marathon. I ended up getting a nice PR but even better all of the training leading up to it was great in the fact that I only had one bad run. What was great about this plan is that it only had three focused runs per week and for beginners, there was handy guide describing all the terms like fartleks, tempo runs, etc. There was a beginners plan and an intermediate plan, the one I went with. The intermediate plan had the longest run at 14 miles which seemed perfect to me.

I’ve stuck with this plan for all but one of my half marathons since and I have included it here. The scan isn’t that great but it is readable. Women’s Running also has an eight week training plan that you might want to use as time is getting a little tight. They also have a beginners and intermediate plan posted on their website. You can also find some good plans with Hal Higdon and Runner’s World.

Try to find the plan that you think will work best for you. If the plan calls for a lot of runs during the week that you know you will not be able to accomplish, don’t do it and find a plan that has a schedule that fits more closely with your schedule. The plan won’t be successful if you end up missing the majority of scheduled runs. Try to complete as many of the workouts as possible and the plan, no matter which one you use, should work.

Now get out there and run!

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Sights and Sounds From a Long Run

Posted on April 14, 2012 by scoopsontherun

Back in November when I was preparing for a business trip to Denver I was contacted by this group called Qualvu to do a market research study about using mobile devices while traveling. Part of that involved doing a daily check in via video. It was a lot of fun and for one of them I did it while on my morning run. The folks at Qualvu got a nice kick out of it.

During today’s long run I figured I do the same thing along the part of my route that I often have a challenging time. So here it is — the video from my long run. It’s probably somewhat boring and you may get some motion sickness. But you also get and idea of where I run in Westchester. One of the clips that somehow got lost on my phone was one where I point out Mansion Place that does indeed have mansions and you get miss my exciting commentary about old money versus new money. I’ll save that for next time.

Hope you enjoy it!

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RIP JackRabbit Hat

Posted on April 14, 2012 by scoopsontherun

One of my all time favorite hats is my white JackRabbit Sports hat. I think I have most of my PRs wearing that hat.

I will stop just short of saying that it is my lucky hat. I don’t want you to think I’m superstitious or anything.

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It got a little frayed on the brim but that just showed that it had been around the block more than a few times. For the past month or so I kept thinking that I needed head on over to JackRabbit to get a backup. The hat had other ideas.

This morning as I was getting ready for my long run I put on the hat and immediately felt a pain on forehead. It seems the plastic part of the brim broke through the fabric and fought back.

The hat has officially kicked the bucket and I must now get a new “lucky” hat. RIP my friend, we ran well together.

PS – later tonight or tomorrow I’ll post some videos of my long run. I’m sure you’ll be sitting on the edge of your seat/sofa waiting for those.

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It’s 5:00 am

Posted on April 10, 2012 by scoopsontherun

This is what 5:10 am looks like in suburbia -- it's dark.

Do you know where your runner is?

I was determined to get up before the ass crack of dawn and run. So far it’s scoops – 3 vs. 5:00 am – 8. I’m gaining some momentum and hope to close that gap in the next couple of weeks.

After two weekends of good races it’s time to get serious about logging the miles for the Brooklyn Half Marathon. I may not have a specific time goal but I want to do well and in order to that I have to do some focused running that involves some hills, speed work, and other runs with running terms in them. I’m looking at you fartleks.

These 5:00 am runs have to be very focused as there is no room for dilly-dallying and cats that will not move out of your way. My morning schedule is tight and that means I’ve got to get dressed and head out the door almost as soon as the alarm goes off.

I have been impressed by the number of other runners out on the streets in the morning but am alarmed at their lack of safety measures. As you can see from the above picture it is dark out where I live and I am amazed at the number of runners I see wearing all black and running in the street without any reflective gear. If I can’t see you directly in front of me how can a car see you? Don’t put your safety in the hands of others!

There have been many occasions when I almost been hit by a car under the best circumstances during daylight hours and perfect weather. Now throw in pitch black conditions, empty streets, and ninja runners. You are asking for something bad to happen and I am surprised it hasn’t happened yet. You can only control yourself so make sure you are wearing reflective gear, have a flashlight or headlamp, and for heaven’s sake, NO HEADPHONES! You are only asking for trouble otherwise.

PSA rant over.

Aside from the suicidal ninja runners this was a very pleasant run. The one problem is that when the temps are on the coolish side my IT band on my right side starts to act up. Not so much that it is outright pain but just that I am aware it exists. Due to my time constraints I did not have a chance to foam roll it and really stretch it out. If you walk by my cube and I’m doing some weird things with my leg you know why.

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Scotland 10k and More Training

Posted on April 8, 2012 by scoopsontherun

Races in March and April can be tricky weather-wise, I’ve had some where it has been freezing, snowing, raining, and warm. Basically, like a typical New York spring the weather can change on a daily basis. Thankfully, the weather for yesterday’s Scotland 10k was perhaps the best I can recall for this race. This first time I ran this in 2009 it was a steady downpour and some evil person stole the plastic bag I had my backpack covered in and my dry clothes became soaked. I’m not bitter about that at all.

Yesterday, also turned out to be the best 10k I have ran since 2009. I was three and half minutes off of my PR but still to see the early results I am having this year is making me a little excited. 2009 was a great year where I saw huge PRs in almost every single distance. Since then I have been mostly getting slower and not too thrilled about that.

But during last year’s marathon training I refocused and re-tooled my training and since then I have seen steady improvements. While it would be nice to hit some amazing PRs again, I will be happy just to see steady improvement throughout the year. I have two goals in the PR department and that is for both the half-marathon and marathon distances. I haven’t targeted on particular half-marathon to achieve that goal but I have four coming up this summer and I think I’m going to keep it loose in shooting for that PR. The idea is to push myself but not necessarily get so focused that I’ll be disappointed if I don’t get that PR. This is mainly because three of these half marathons will be taking place during marathon training and I want to try and maintain a positive outlook throughout that process.

While training for last year’s marathon I got excited about it in early August and was really happy with just about all of my long runs. I really think this is what helped me get that 11 minute PR last year. This year I’m hoping for a 19 minute PR but I know I’ll be happy with just a one second PR. I am convinced that maintaining that positive outlook will help in that regard.

I had some decent running in yesterday’s race and felt really good the entire way. I pushed myself in certain spots and had a strong finish. I also had that feeling of if I had to run another mile I could have and that is how I always like to finish a race.

Now it’s time to go log some more miles.

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