First and foremost, I have 10 weeks (and 6 days) until the NYRR Women's Mini 10k on June 9th. This race will commemorate my 1 year runniversary, and my goal is a sub 1:00 (hour, not minute) 10K. That's 6.2 miles at a 9:40 pace. To make a comparison, on June 11th, 2011, I did 1.75 miles at approximately 1 minute run/1 minute walk and thought I was going to die. Just looking at that on the screen blows my mind a little bit, partly because I've come such a long way, and partly because I can't believe I was so out of shape.
So, because I need to see it in print to keep me accountable, and because I'm a little bit excited to shake things up a bit, here's what I have going on for my first training venture on my own.
I live across the street from a really nice track, which I have no excuse for not utilizing more. My neighborhood also is terribly lacking in interesting running routes, so I think a little change will be good. Here's what I have in mind for the next few weeks:
- Stadium running once a week
- 400s/800s once a week
- 2x30 second plank once a day(maybe work up to a minute each on these? 30 seconds seems kind of wussy, but I can be a little bit of a wuss when it comes to any sort of strength training. I hate it.)
- tackle the Inwood hill monster once a week (I live on a very hilly street, un-affectionately known as the "hill monster")
- get in a Saturday long run of min. 6-8 miles each week
- get in 2 yoga/pilates classes a week (and conquer my fear of yoga, get some sort of balance, and strength my apparently very weak quads)
- find my handheld weights and figure out something to do regularly with them (this may or may not happen unless I'm doing some sort of track workout holding weights and I'm not sure that's even safe.)
Eventually I will figure out what tempo/fartlek (hahaha...fart) runs are and do those. But right now, baby steps.
Now that I know I can run 13.1 miles without suffering a heart attack, it's time to make some improvements on my form. This is where I fell apart on the half last week the most, and it resulted in a fun little injury known as posterior tibial tendonitis.
- focus on shorter strides & stronger arm swings, especially on hills
- figure out whether I need different shoes. Right now I'm in a neutral shoe, but my right foot tends to flatten out as I get tired. I'm not sure how much of this is my form falling apart from fatigue and how much of it would be helped with some sort of stability shoe. I'm hoping to make a trip to Jackrabbit sometime in the next couple of weeks and talk to the people there. My gut says I would benefit from a stability shoe, but I've been told by a couple of running shops I'm ok in a neutral shoe. I think I will probably end up doing shorter/track runs in my current shoes (Brooks Defyance) and maybe pick up a pair with reinforced arch support for longer runs.
- keep a general focus on my form. I'm pretty good about this now, so no reason to stop.
- Saturday April 7th - Scotland Run 10k (NYRR)
- Saturday May 12th - Healthy Kidney 10k (NYRR)
- Thursday May 31st - Wall Street 3 miler (NYRR)
- Saturday June 9th - Mini 10k (NYRR)
- Saturday June 23, Pride 5 mile (NYRR)
This will put me at 7 out of 9 races needed for my 9+1 automatic bid to the 2013 NYC Marathon. I may or may not run on May 12th, because I will be going into my last week of final exams for law school. Additionally, I will be sitting for the NYS bar exam at the end of July, so I'm not planning on doing anything other than workouts for my sanity (and a few weekend fun races) until that's over. But once I finish with the bar, I'm planning on doing at least one fall half-marathon. Right now, I'm debating between:
- Hamptons half marathon (Sept. 29th on Long Island)
- Grete's Great Gallop (Sept. 29th in Central Park)
- Diva Half Marathon (Oct 7th on Long Island)
- Jersey Shore half marathon (and fist-pumping/name Snooki's baby competition - date TBD, New Jersey)
- Wineglass half marathon (upstate NY)
- Woodrow Wilson Half marathon (Oct 7th in DC/MD/VA)
- Shades of Death Half (Oct. 7th in NJ - I pretty much would do this one and the leaf peeper half just because I love the names)
- Hartford Half Marathon (Oct. 13th in CT)
- Leaf Peeper half (Oct. 21st in Upstate NY)
And a couple more in NY and NJ that would be relatively close. Anyone have any experience or recommendations with any of these races? Any other fall half marathons that I should know about?