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!