United NYC Half Marathon Training Week 4

61 Days Until the United NYC Half Marathon!!!

Planned mileage: 18.75 miles

Completed mileage: 16.3

It felt nice getting in a full week of running and getting back on track for the United NYC Half Marathon. I will say that I kind of missed it over the Christmas and New Year break. Oh, I would have completed all of my planned mileage, but all of the treadmills were occupied for my three-mile run on Sunday. I did 30 minutes of elliptical work instead.

This will have to be a quick report because I have to start doing some work. Actually, this will be quick because I cannot remember much of what happened this week. I guess that my mind was still in vacation mode for most of the week.

Monday:

Planned: 40 min X-train

Completed: 3 mi run, 25 min elliptical, and stretching

Basically, I did a morning run and an evening workout that consisted of elliptical work and stretching.

Tuesday:

Planned: 4 mi run

Completed: 32 min on the rowing machine and 30 min stretching

I do not really remember why I did not run on Tuesday. Maybe it was raining in the morning.

Wednesday:

Planned: 1.75 miles (7×400 meter speed intervals)

Completed: 3 mi (7×400 intervals) + warm up and cool down

Ok, now my mind is back. I really enjoyed this workout. I performed the 400-meter speed runs followed by 128-meter cool off. I am quite proud that I managed to run sub 2min for all seven of my intervals. Hopefully, I can extend a similar trend once I start doing Yasso 800m intervals in the upcoming weeks.  Oh shoot, I need to start doing some hill work soon too.

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I really love Marcus Garvey park because it has a path that is very similar to a regular track. Oh, and the park is like one block away from my apartment. One loop is a little more than 500 meters, so it is perfect for running 400m intervals with a track vibe to it.

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Actually, the folks smoking cigaweed first thing in the morning is a little annoying, but what can you do? I guess you could call the police, but snitches get stitches.

Thursday:

Planned: 3 miles

Completed: Nada

Eh, I overslept and missed my morning run. Then after work, I decided to get much-needed after work cocktails.

Actually, I overslept because I woke up a bunch of times during the night due to the BFs LOUD ass snoring. How do y’all cope sleeping next to a loud snorer? I need some tips.

The meme is 100% correct.

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Friday:

Planned: Rest

Completed: 3-mile treadmill and strength training

What KOS doing a workout on a Friday night?!!! I guess that one has to do what one has to do.

My local Crunch fitness installed new treadmills that are supposed to closely mimic outdoor running.

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Honestly, I did not really see/feel a difference between this treadmill and the regular treadmills. Maybe I did not play around with all of the “fun” features. It seems as if the person who authorized this purchase for the gym may have gotten scammed. Great, so Crunch fitness will probably raise the membership fees for this waste.

Saturday:

Planned: 7 miles

Completed: 7.23 miles

This run made me feel like such a whiny baby. Well . . . the pre-run made me feel like a whiny baby. Saturday’s temperature was around 31 F, and as most know, I cannot stand running in the cold. I knew that I needed to get this “long” run out of the way. Also, I knew that I needed to do it because I need to start getting used to running in the cold. After bitching and moaning for most of the morning, I decided to get my act together and do the dumb run. And then, the cold weather was not THAT bad. For my upper body, I wore a short-sleeved tech T, a long-sleeved tech T, and very light hoody. Within 200m of the run, I had to take off the hoody.

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I will say that I really enjoyed the run. Aside from the 28 F weather, it was a very lovely day. My run pretty much consisted of running to Central Park and doing loops around the Harlem Meer, which is about 0.8 miles. I really need to decide if I want to report my distance in miles or meters because this back and forth is really annoying me. 

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During my one of my loops, I ran in and around Central Park’s Conservatory Garden. In all of my 16+ years in NYC, I have never visited the Conservatory Garden. The garden is quite nice, but I think the views would have been better in the spring and the summer.

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Sunday:

Planned: 3 miles

Completed: 30 min elliptical and strength training

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Without going into great detail, Sunday was pretty much a leg day.

Although I did not get into it in this update, I have been trying to do daily stretching and core exercises at home before going to bed . . . except on those cocktail nights.

Random: I really want this T-shirt.

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That’s it out of me. I hope y’all are having a great start to your week.

Catch you in the streets.

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Random Thursdays

Just a couple of randomness for this windy day in January.

  • It is tough getting back into your professional and fitness groove after two weeks off.
  • I’m really getting into my half marathon training plan (after weeks off). I hope I can keep this up.
  • I really want a pair of these state flag tights. Too bad the ones for my states, Virginia and New York, have not been made. 😦 I think there are only Maryland, Texas, and California.

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  • Speaking of buying tights, I need to buy more underwear.
  • After writing this post, I think that I’m going to register for a few races. I might as well start knocking off races for the 9+1 NYC Marathon entry for 2020.
  • After seeing YouTube posts about Lifetime’s “Surviving R. Kelly”, all I have to ask is WHAT THE HELL IS WRONG WITH PEOPLE?!!!
  • I’m really starving . . . damn Intermitting fasting. When is my fasting period over?!

I’m back . . . kind of sorta.

Not only did I take two weeks to “celebrate” the birth of my Lord, but it also seems that I took two weeks away from my half-marathon training plan. Very bad, KOS. Very bad, KOS. Now, I’m getting back to my routine . . . I hope.

Lol, I actually forgot the floor where my office is located. 

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Word on the street is that we have 69 days left until the United NYC Half Marathon. I didIMG_4876 complete a very struggling 3M run this morning. Man, it was cold AF this morning (24F). Although this entry is not going to be my usual weekly training recaps, because I have not done shit since the 20th. No wait, I lie. I did attend ONE Zumba class during my break. Well, I did watch over 18 seasons of The Amazing Race. So, I did “run” 18 “races”.

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Here are a few things that I think that I need to do to get back on track.

Lose some damn weight. OMG. How in the hell did I gain 18 pounds from June to last week?

Weight Loss Struggle

There were some good lows and bad highs regarding my weight in 2018.

This graph confirms one thing – Intermittent Fasting (IF) works for me, and I will start IF’ing tomorrow. During 2018, I IF’ed from February (the start of Lent) until June (my all-inclusive aka drink like a fish vacation in Cancun). It’s kind of strange that I gained weight while training for the NYC marathon. Actually, it’s not that strange (for me) because I tend to overeat while training. Just because I run 15 miles does not mean that I should eat a million tacos and wash them down with a million margaritas. Ok, I guess that I may have partied a little too much during December and January with all of the holiday parties and birthdays. I know too many people born in Dec. and Jan. Come to think of it, I have another bday party this weekend. Oh and my delicious eggnog martinis, eggnog smoothies, screwmosas, and any & all things whiskey- or gin-based did not help.

During today’s run, I noticed that the middle part of my back was super sore. I think my back muscles may have atrophied during my staycation because of my extreme couch surfing. Hang ten. I hope this is just an issue of getting back into the groove. For January 2017 and 2018, I have been cursed with flare-ups of my herniated disc in my lower back. Actually, Facebook reminded me that two years to this date, I was in the ER for FOURTEEN hours because of my back.

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To get more integrated into some running communities, I have renewed my lapsed membership for the New York FrontRunners and joined Harlem Runs. The latter starts its runs a block away from the apartment so no excuses.

I hope everyone is having a great time meeting their new year’s resolutions. Or rather new year’s intentions. Recently, I learned that you are supposed to make intentions instead of resolutions. Ummm, aren’t they both the same thing? Something you start on Jan. 1st but fall off around Superbowl Sunday. Ok, let me stop hating.

Let me see what y’all have been up to over the past couple of weeks.

Catch you in the streets.