Spring Run! Sunday 11K + Ft Tryon Park nature walk

After a warm, sunny Saturday, Sunday was rather gloomy - cool and cloudy. But it was a perfect day for a long run! 
This time I decided to go a bit further up north and to check out Fort Tryon Park and the Inwood neighborhood.  I have never been to the northernmost tip of Manhattan so I thought why not?  

So I did my 10k up north to GWB, ran up the hilly ramp and took the pedestrian bridge to cross the Henry Hudson Parkway to the street level.  And walked up Cabrini boulevard towards Fort Tryon Park. 




Fort Tyron Park is the ancillary site of the American Revolutionary War Battle of Fort Washington. The park is at an elevated level of Manhattan and situated between NJ and the Bronx, and provides many nature walking trails that allows you stroll while enjoying the scenes of Hudson River, NJ cliffs, and even the Bronx.  

At the north side of the park, there's The Cloister, a branch of the Metropolitan Museum, for the medieval arts exhibit.   

Winter Run!

Chilly 7 miles!

New Year's Day 10K

Happy New Year!! Wishing everyone a healthy and successful year!

Jingle Bell Jog

Happy Holidays!

Late Fall Weekend Long Run

First Half Marathon Race!

I finished my first Half Marathon!

It was an impromptu decision.  I was not trained for it.  Even though I have done 13 miles during training (with many stops), I definitely didn't train regularly for endurance and strength.  I just thought maybe I could finish it.

Then comes to the week of preparation.  I thought I had built good mileage recent, but I started with bad foot pain from training too much (40+ miles in 7 days) and caught a flu on Tuesday with fever.  Weather forecast was pointing to a very rainy day.  I was worried about not making it at all, maybe too much that I couldn't even fall asleep the night before.  But everything worked out somehow! My foot pain improved by midweek and I felt a lot better towards the weekend, and the sky cleared up!

On the race day, I woke up early to eat a bowl of oatmeal for breakfast.  Got to the starting line and did some stretches.  By 8am off I went!

I ran some easy miles, but my running app was telling me that I was running at a slightly faster pace than I anticipated for. I slowed down a bit and ignored all the faster pacers passing me.  The rolling hills came between mile 3.5 to 4.5.  I did ok.  After the first loop I emptied a GU gel did not feel hurt at all.  Then it comes the second loop - another round of rolling hills and endurance challenge.   I was still catching breaths as my heart rate wasn't close to max at all, but my legs started to feel the pain - tiring out, ball of foot pain on the left came back, and the old ligament injury on the right resurfaced.  My head started debating whether I should slow to a walk but my conscious mind refused.  I told myself just one more round of rolling hills and do not regret after the race for not trying my best.  I tried to look at the surrounding and landmark to ease my mind.  

Mile 7 - this is also Mile 13, where I will be finishing, it's gonna be soon!

Mile 8 - MET museum, Guggenheim Museum...how gorgeous!

Mile 9 - take advantage of the downhill, get ready for the climb!

Mile 10 - I did the hilliest part already! Enjoy the greens and breathe!

Mile 11 - I can't believe I just finished all the uphills! Now eat another GU gel!

Mile 12 - Home stretch...this is it!

Mile 13 (.1) - Sprint to the finish line!!!

This is it! I finished!! I looked at my time and realized that I came in slightly under my goal time!!

Summer Exercise Series: The Last Summer Weekend Workout

To celebrate the last summer weekend of 2016, I decided to go the distance!!

Sat: 10K pace & 3K recovery
Sun: Half marathon run (one long way, new scene and nice view!)

I had to make some stops and walking breaks as I'm still relatively new to 13m distance, even though I went 60 secs slower per mile. 

My last 3 miles was full of calf cramps but I'm glad that I could finish it!
The soreness wasn't as bad as I thought. Maybe the intense stretching and foam rolling were the reasons.  I also focused on rolling my old injury and it did not act up at all the next day.  The only pain was my stiff neck + headache.  It could be due to the fact that I start carrying a drinking water bottle and my shoulder was too tensed up while holding it. Maybe it's time for a running belt?

Summer Exercise Series: Post long run recovery and short runs

Even with lots of stretching and rolling, my legs are still a little sore today.  But not as bad as I thought.  So this morning I did more stretches and went out for short runs in the evening. Ran 1 mile on a good pace (20" faster than my 10K avg pace against strong headwind), then power walked 1 mile on 13'35".  Ran 1 mile again on a faster pace (1'15" faster with tail wind). Finally my thighs and calves caved in with cramps, I had to walk the find mile slowly.  Back to stretchs and rolling again!

I also tried GU gel packs and Nuun tablets.  They seem to be great giving a quick energy boost.  I'm going to take some more and see if my recovery time can be shortened. 

Summer Exercise Series: Half Marathon

I really have been slacking off big time in August.  From the old injury bothering my right leg again, to following closely on the Olympics, to staying cool under the multiple heat waves, I really need to stop procrastinating. 

Last 2 weeks I spent some time at the gym, but I am finally back out running on the road.  With Hermine weakening and moving out further east, the threat of flooding is now less likely for NYC, tourists, bikers, runners and park strollers were jamming up the walking trail.  (A rollerblader and a biker almost ran into me when both the biking and pedestrian paths narrowing).  I have done 10K (6.2miles) and 7 miles but really haven't run distance much longer than that.  But today I wanted to give it a try. I picked a path that I am familiar with, one that offers many alternatives (public transportation, reasonable distance for walking) in case I go cold turkey in the middle of the run.  

The general recommendations for going longer distance is to go a little slower, 30-120 seconds slower than the racing pace (in miles). So I went a little slower. Didn't look at the running app and just ran at the pace which I could talk comfortably. The first 10K wasn't that bad.  At the 12K mark I stopped a little longer for hydration and stretches.  After 15K it was more of a mental push - body was telling me to give up.  Perhaps I was too eager to finish it, I gradually started running at almost the racing pace until cramping started around 18K.  I stopped for more stretches and moved on to finish the 21.1K (13.1mi) 

To my surprised, my second 10K+1K time was almost as fast as my 10K racing record!

What a great run!

Summer Exercise Series: Saturday Workout

Saturday Run @ Central Park: 3/4 Lower Loop + 2 Reservoir Loops
Cloudy and rainy run

Summer Exercise Series: Weekday Runs and Workouts

This week is hot! We are getting heat waves and everyday the temp stay around 90s! (~32C)
Luckily I'm working from home this week, so I can go out for a quick run in the morning before the temp is too uncomfortable for running!

Monday: NOTHING (battling a headache, probably from dehydration or sudden temperature change in multiple occasions during the weekend)

Tuesday: Gym only. Ran 1M (1.6K) 100 weighted squats, 100 weighted lunges, 20 supported push-ups, 20 supported pull ups

Wednesday: Ran 3.4M (5.5K) 80F/26.7C

Thursday: Ran 3.1M (5K) 80F/26.7C

Friday: Ran 0.5M (1K), Biked 10M (16K)

Summer Exercise Series: Saturday Run + Sunday Short Run

Saturday Run
GWB bound 7.5M/12K
Temp: Sunny 93F/34C!

On my way back I took a long walk. Passed by the Armory which brought back some memories from high school.  The uptown area looks a lot different now.

Sunday Update: 5K Run! @ 90F/32C

I also walked a lot this weekend. So my total run this weekend:
Sat: 7.5M/12K Run; 2.7M Walk
Sun: 3.1M/5K Run; 3.2M Walk

Total Distance: 16.6M/26.7K!

Summer Exercise Series: Sunday Workout

Pushed myself in the heat for a 10K PR!

Summer Exercise Series: Hot and Humid Run - But turn out perfect!

It was a hot and humid day - feels like 93F, 88% humidity, cloudy with 3 hours away from thunderstorm.  Had a decent afternoon and then went off running at 2pm.  I adjusted my running posture a little bit today, and perhaps from good amount of swimming in the past few days, I was still feeling great in the first 2K despite the heat and humidity.  I actually felt a little surprised as I don't do well running in the heat, but maybe the new posture helps, I did feel like I had more energy.

Then rain started to come down hard, to the point of almost a downpour.   It wasn't supposed to start until 5pm, so I had to run for cover.  Stood under the underpass until it got better but as soon as I start, it felt like 100F and 100% humidity!  It was a tough 1K, and I felt a little dehydrated and fatigued.  

I pushed my best for another 1K, with my heart rate going up to high intensity zone and loss too much fluid, I had to stop to get some water.  In the last 1K I decided to not push to the point of being dehydrated again.  To my surprise, I finished strong comparing to my own PB, by 1'40"!  I looked at my pace in both mi and K, that my last mile was 8'06"/mi and my 4th K was 4'48"/km.  I know it's not a competitive time at all, but racing myself this record was better than the one I had when I was running more regularly 5 years ago.  I thought I would just run slower with age, and after not running for a long time and having a kid, I was a lazy self who didn't want to exercise, had poor choice in my diet, and almost at the verge of hitting the high end of the normal BMI range.  When I finally got back to running, my pace was barely 10'00"/mi or 6'12"/km. 

I would not have imagined doing a 5K under 9'00"/mi or 5'35"/km pace.  I think choosing the right training and diets, and with tenacity and consistency, age is just a number. 

Keep running and keep training!

Sunday Workout

Longest workout on foot

Sunday late morning - midday: Sunny at 82F/27C

10K GWB bound run; 11K walk then grocery shopping :)

Sunday Workout

The ligament is really acting up again, I had to go in a much slower pace today.  A light 10K southbound & park run follow by a 7K northbound bike.  At an 80-85F sunny day, with low relative humidity, it was surprisingly comfortable. My afternoon plan: facial masks and relax! Then Father's Day celebration!

Evening update: 5K racewalk followed by a 8K bike @ the gym. I put in 30K today from all the exercises!

New Exercise Gadgets

After the mini 10K from last weekend, my ligament is acting up again :(

The 5K on the very next day and on Tuesday probably made it worse. So in the past week it was time for recovery. I also find that my sneakers might not fit the best for the mileage/training that I'm doing now. So I started to look for sneakers that provide better fit/comfort and a roller that is better for target rolling areas.

So here's what I got: Bollinger Muscle roller and Nike Zoom Pegasus 33 (the sneakers are not in the exact color as the pic below)


The evening run was a lot more comfortable, and I was content with the 5K time. (Among the top 3 recorded)  Ligament still hurts but the sunset and the nice weather made up the difference!

I Did It!

#Mini10K completed
Met my targeted time.  Content with the 5K time, unfortunately couldn't keep up the pace after 7K...anyway, it was a fun run!

How to Make Bulky Calf Muscles Look Slimmer/More Toned

"You have big legs"

"You have amphibian legs"

"Your calves are too wide for these foots"

"Big calves don't look good in high heels/skinny jeans/shorts/skirts/dresses/crop pants/(insert fashion item)..."

"It's okay - Muscles are good"

I get it. I have bulky, defined calf muscles, more so than average girls and probably average guys. I have done short distance tracks since elementary school years.  It's hereditary too. Since realizing how big/muscular they look, how much they impacted my dress codes, and how others commented about them. I have trying different methods to try to slim them down.  Well or at least try to make them "look" slimmer.  I looked up methods online and followed them. 

-I have lost 20-25 pounds (all within the normal BMI range) and they barely changed. 

-Most sources cited cardio exercise and lose the extra 'fat'.  I started running longer distance. I actually ran longer distance in the recent years, but they are still proportionally bulky and defined. 

-Most sites suggest walking a lot, avoid high heel shoes that put pressure on the ball of foot which is working the calf muscles, jogging a lot, massaging the area a lot.

-A trainer suggested doing target calf exercises (weighted standing calf raises), stretch a lot, then do not intake any protein to let the muscles reduce themselves.  I saw some results, but also resulted in a lot of cramps. 

-A ex-ballerina emphasized on stretching, especially this one, for 3 mins each side at the end of the day. This position elongate and stretch out the muscles

Honestly, I did not see any significant results.  I was a little disappointed.  Maybe they just don't work for me, or maybe for hereditary reason there's nothing much I can do, and I just have to live with the bulky muscles.  Then out of nowhere, I came across a method that finally worked for me.

No, it does not require painful and costly calf muscle reduction surgery. I will never go under the knife for cosmetic reasons. 

Since running more regularly and covering more distance, I also started foam rolling.  It's basically a roller that you go back and forth on, and it acts as a deep tissue massage.  

It hurts a lot when you are rolling on it. But same as a good sports massage, it helps to stretch out and elongate the muscles, trigger the points and release lactic acid build up so you can reduce soreness and cramps.  It also smooths out the muscles for me. After my distance runs or bikes, I roll and press on it.  For calves I press on every single point of the muscle and move side ways for 20 times. (NEVER roll over your knee/kneecap).  The result from an exercise with rolling is amazing.  Very sore but relieved afterwards.  Post rolling I can almost look like I haven't been wearing heels/doing standing calf raises all day!

What Doesn't Kill You Makes You Stronger

Continue from the last post:

Sat: Trail - Ran 3.23 miles
Sun: Trail - Biked 6 miles @ NJ. Then got drenched with torrential rain 1 mile before getting back!!

Stupid me. I tried to go a little further and on the way back, when I was about 1 mile away from my sister's place. This downpour came fast and furious on me and I had nowhere to hide, and the path was quickly deluged.  Luckily I found a little shed that is the park office so I stood under the roof for cover.  Then my sister came to pick me up. Later that night, I started with a minor sore throat and it progressed to minor cold/flu symptoms on 

Mon: Low fever, headache, and congested.  I don't remember much except going to bed early. I guess that counted as my rest day. With 9 hours of sleep I was recharged. No more fever nor sore throat; everything seemed to clear up.  Need a good workout. 

Tue: Gym - Ran 1 mile (sprint). Biked 7.5 miles (fartlek) 

Ok the title is a bit exaggerated.  It's not that serious. While most cold/flu symptoms last for a few days, I think it goes away rather quickly this time because of the upcoming race. Tomorrow I plan to do some strength training for the hills, then maybe 4 easy miles on Thursday and followed by 2 easy miles on Friday!