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

Race to Deliver: 4M Race

I ran a 4M race today with colleagues to help raising funds and promote awareness for God's Love We Deliver (GLWD)! The orgniazation prepare and deliver nutritious meals to people who are sick and unable to prepare meals for themselves.  For more information about GLWD, please visit their website.

It was a cold morning with temperature below 40F (4.4C), wind was pretty gusty and it felt like 32F. I had two layers and long sleeves all the way, but the temp was cold enough that my joint felt too cold to move. I could hardly wiggle my fingers when we were waiting to start. 

I ran a decent first mile passing through the Cat Hill on the start. I was starting to feel a little warmer but my hands were still frozen cold. The second mile was pretty flat and steady.  At the end of the 2nd mile I came across someone who dressed the same as me - our jacket, pants, and even ear warmer were the same colors.  Usually it's quite easy to notice and remember the person who dresses like you, or running as the same pace as you.  Needless to say she took notice of me as well.  

Incidents like this in races usually leads to competition.  Somehow she decided that I am her competition and she started racing with me.  I knew this because I saw her passing me, falling back behind me, and passing me again repeatedly in the next 2 miles, literally from the initial encounter to the finish line. It was funny as the third mile was 3 rolling hills and we 'battled' through the hills one after another. We had different approach to ascends and descends so we exchanged lead a few times.  Every single time when I passed her at a steady pace, I could see her passing me again within 10 seconds. 

At 3.5 miles I was getting a little tired and her lead widened.  Towards the end everyone started to speed up so I did my best to follow the pace as well. She looked around and saw me coming and she pushed through as well.  My shoe laces were loose suddenly but I ignored it. (If it were earlier in the race I would have stopped).  We sprinted the last 200-300 meters at almost 2'00" quicker than our race pace!  She ended up beating me by about 2 seconds "at the finish line" (I have no idea what corral she was in and what time she crossed the starting line). I was "beat", but my results and pace were much better than I expected so I was happy.  

The advantage of joining a race instead of practicing by yourself is all about motivation, whether it's keeping up with the people running next to you, or even starting a little healthy competition, it only helps pushing your physical and mental limits and letting you realize how much more you're capable of. 

Finally I met up with colleagues and enjoyed a delicious brunch on the Upper East Side. 

First Cross-State Run

Today marks my first time crossing a state border on foot!  It's quite a nice experience.  I took the trail and exited to the street level on 156th street, then run a good 1-2 miles uphill through the streets of Washington Heights.  Then at 178th street, turn left and head down the block for the pedestrian ramp for the bridge. Then climb a steep ascend on the ramp onto the bridge.    The bridge is only a little bit over 1 mile, although by cars you'll feel a lot longer with the queues to get on it and the heavy traffic when passing through it.   

The middle of the bridge, or the NY-NJ border is a great place to take a break, enjoy the view, and snap a picture or two.  You'll see the great Hudson River separately NY and NJ and the landscape of the two states. 

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!

July 4th long weekend

It was a great long weekend with full of fresh air! It's definitely a lot fresher than NYC :)

We had a lot of yummy food! We dined mostly at the resort restaurants (which are famous in the town) that specializes in New English cuisine with local VT flavors and ingredients - starch, nuts, herbs, berries, cream, butter and syrups in almost all dishes.  They emphasize a lot on homemade fresh ingredients, and to bring out the most of the natural juice and flavors from the fish/seafood/poultry. Most of our plates were heavily integrated with VT cheddar cheese, homemade butter, jam, maple syrups, and potatoes.  I guess for a hilly place with chilly winter, these are very hearty food.

In terms of activities, it was a bit lacking with a toddler; but I guess that's the expectation for a resort that is more catered to adults (skiers and business travelers) and older children. We weren't able to hike, canoe, fish, observe glass making...

So back to my workout, with a pool in the resort, I was able to add some swimming to my daily exercises!

Saturday - Bike 7 miles; High Intensity exercises 30 mins
Sunday - Swim 0.5 miles (800m); run 1 mile
Monday - Swim 1.1 miles (1.78K)
Tuesday - Rest
Wednesday - Run 1.5 miles; Bike 2 miles; Elliptical 3 miles; High Intensity exercises 15 mins

Delicious bread plate for the table

Homemade fettucine (with lots of shaved VT cheese)

View of Equinox Mountain

Resort properties

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!