Happy holidays to everyone who is celebrating!
Some fun running facts from Fitness Mag April
- Pairs of sneakers a marathon runner goes through while training: 2 (at least!)
- Age range of majority of female marathon runners in US:25-29
- Number of Marathons scheduled in the US for April 2009: 34
- Number of people that will run a marathon this year: 400,000
- Calories burned by the average woman while running a marathon: 2,880
- Average woman’s marathon finish time: 4:59:28
I am only two weeks away from the More/Fitness Half Marathon…and boy and I nervous!
I guess I will run to finish rather than to PR. I will definitely be focusing more on speed for the NYC marathon. But considering how horrible the weather has been, I am not going to beat myself up too much for not being where I had hoped to be in my training.
Which brings me to an interesting running tip for those runners who are more interested in finishing than their time.
Time on your feet trumps pace. What is most important to finishing a marathon is your body’s preparation for being on its feet that long. So even if you are running your long runs very slowly, that time on your feet will be very important to getting your through the last 5 miles or so, since you will probably not train past 20-21 miles before the race. You will naturally be running a bit faster, as race paces are always faster than training runs, so the total time you spend on your feet for a 21 mile long training run may be pretty close to your 26.1 mile marathon time.
So while I haven’t gotten in quite as many miles as I should have, I have attempted to get my body prepared for the endurance in other ways. Standing on the subway train, taking the stairs in my building up 29 floors once a day, adding 15 minutes to my elliptical workouts. Hopefully that will help!
Last week I did about 4X as much strength as usual and about 1/3 less cardio. This week I wanted to make sure to get a decent amount of cardio in. I made a lot of excuses to not run due to the bad weather this week. I also ended up changing my core fusion schedule a bit, I signed up for the 8pm Core Fusion Energy Flow (which is apparently power vinyasa on crack) on Thursday, but knew after class, I would want to go home, so I canceled. On Wednesday, I knew I wouldn’t want to wait until 8PM for the Core Fusion Sport, so I switched to the 5:30 regular core fusion class. I have to say, I was thrilled to be home by 7PM.
40 minute treadmill run + core fusion
Core Fusion + hour and 10 minutes elliptical +10 minutes rower
Core Fusion+20 minutes treadmill running+15 minutes elliptical
35 minute lunch hour power walk on track + 35 minutes elliptical+10 minutes running and some ab workon the bosu ball and stretching (I tried to run on my lunch hour, but I forgot my sports bra…oops!)
10 minute treadmill run+30 very intense minutes on elliptical+core fusion
So today had to be a long run day, however, I woke up and it was starting to rain. I checked the forecast it was only 10% chance but in an hour it would be 60% chance. So I changed out of my outdoor clothes and into shorts and a t-shirt and headed to the gym, which was completely empty for the third time this week! weird. The roof top officially reopened this month (although it was never actually closed), so you would think people would want to be gearing up to show off their bathing suit bods.
Anyways, treadmill it was, and I did about 65 minutes, which included a 5 minute walking warm up. I have a strange fear that once I am over an hour on the treadmill, potential for injury increases, so i decided to finish my long run later. Plus I had to finish up some work for my group project meeting in the late afternoon, and I had a date for brunch (Cafe Henri–LIC)and a little spa adventure with the roomie.
Later that night I did another 25 minutes for a total of 9.5 miles.
I also did this online physique 57 workout, only 30 reps of each move and minus the arm work, my arms can’t take any more!
Today started off sunny, but incredibly cold and windy. We barely made it to church and back due to 20mph gusts, and church is like 5 blocks away. The gym was closed for easter, so instead I decided to go to my Core Fusion Sport Class and try to do the run after.
Core Fusion Sport was AMAZING. I reviewed it a while back, but I forgot how freaking hard it is! You do the first 30 minutes holding a weighted ball with handles and you do this crazy series where you press the ball overhead, do a jump back squat thrust still holding the ball, after ten of those, you do a plank hold until you think you might die and then you start lifting one leg, still in the straight arm plank on the ball, after another hold, you do push ups with one hand on the ball and then go immediately into a squat hold series. No wonder it was rated best guy-friendly gym classby NYMAG! I left feeling totally exhilarated.
But I still had to run. It was so windy and cold that I was seriously debating it. But by the time I had done some shopping and got home, the crazy winds had subsided some. After a ridiculous mental debate, I decided to suck it up and get it over with as quickly as possible.
So….while my legs did not feel enthused after so many squat hold and lunges just hours earlier, I started off slow and ended up having a fabulous four mile run. Miles two and four I ran with intention and my body seemed to want to go even faster than I was asking it to, so I was really going at a good tempo pace. I was kicking myself for being such a dork and looking for excuses!
Changes since overhauling my cardio heavy routine and adding a lot more strength. Physically from a body shape/size/tone perspective there have been absolutely no changes to report since last week. Kind of a bummer. However, there have been mental and energy changes to report.
- I have a lot more energy, this may be coincidental, but I have felt noticably more energy throughout the day and in my workouts than before I added strength back into my routine.
- Perhaps also coincidentally, I have been in a great mood the last week. Even my job, which I am certainly not in love with, I have been able to put in perspective, and I have had more patience and optimism with my co-workers. While school is very stressful, I am able to deal with the task at hand rather than worry about it.
- I am more focused during my workouts, I really love to zone, but because I have to pay attention during class, I also am more aware during my personal workouts.
#1 and 2 may be related to something else, but I haven’t really made any other changes to my life, so whether it’s a temporary fluke or the real deal, I’ll take it.
Would I like to see some changes in my body for all my hard work? OF COURSE. I guess all I can do is stick with it and keep my fingers crossed!