20 mile week = COMPLETE!!

One of my summer running goals was to build up to a 20 mile week, and I can proudly say that I did it¬†ūüôā Now I just have to keep it up for the rest of the summer… I have also accomplished my sub-7 minute mile goal, so the next one to tackle will be the 25 minute 5k! Including last week and the week before, I have run a total of 46 miles in three weeks, which is pretty much more than I have ever run in 3 weeks. Ever.

A summary of my week:
Sunday: 3.28 miles at 8:31 pace, but I think that’s wrong because I used Nike+ instead of my Garmin. I did run in my Brooks Pure Flow 2’s so maybe that’s why I was a bit faster than usual
Monday: 3.01 miles at 8:53 pace
Tuesday: 3 miles. Speed day! 800m warm up, 2 x 800 (3:20, 3:28) with 2 minute rest in between, 2 x 400 (1:38, 1:40) with 2 minute rest in between, 1 x 800 (3:40 — had to be careful because of unaccompanied children fooling around on the narrow indoor track), 800m cool down.
Wednesday: 2.8 mile recovery run at 9:36 pace. Meant to go around 10-10:30, but the last mile+ of my run was a huge downhill
Thursday: rest
Friday: 3.1 miles easy at 9:35 pace for the last 2.1 miles. I ran the same route I usually run, and at mile 1, I noticed that my Garmin was stuck at 0.45 so I restarted it. First mile was around 9:40ish
Saturday: 5 miles easy-ish at 9:16 pace for the last 4 miles. At mile 1, my Garmin was stuck at 0.49 so I restarted it. First mile was around 9:20ish. Ughh I really regret buying a Garmin because 1) it takes foreeever to get the satellite 2) it keeps on getting stuck! Oh well.

Thanks, Garmin. Very helpful :p
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The rest of my run:
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I did my “long run” of 5 miles today by listening to the opera Cavelleria Rusticana. It was a good way for me to keep the easy pace because I tried to imitate the singers’ breathing as I was running. It worked¬†out pretty well I think because my breathing was super easy, and I was pretending to sing along while breathing, if that makes any sense.

Screen Shot 2014-05-31 at 4.24.35 PMHere’s a summary of the opera, using names Gossip Girl style to connect with a more 21st century audience:
T (tenor) and L (mezzo soprano) used to be together, but now L is with A (baritone), so T is now with S (soprano). Little does A know, T and L decided to rekindle their past flame. S finds out. Some complicated stuff happens, church people and wine are involved, and S in her operatic jealousy decides to tell A about T and L. A and T then duel it out Aaron Burr and Alexander Hamilton style. T dies. S faints. The end.

Sorry. I totally did not do the opera justice, but that just means you should go see it yourself!! So much more entertaining than Keeping up with the Kardashians.

What do you like to do on your long runs? 

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It feels like summer…

A¬†big congratulations to the sensational¬†Abbey D’Agostino who dominated Heps this past weekend, winning the 10k, 5k, AND 3k. Her story¬†and accomplishments are absolutely inspirational, and it’s so amazing to see an Ivy League student-athlete be so incredibly successful. I can’t wait to follow her professional career (New Balance, anyone?)

In the boring world of a recreational runner-musician, I went for an easy 3 miler this morning and was dripping in sweat by the end. It was a nice way to start the day, but I just can’t believe my body already thinks it’s too hot. Guess I’ll have to work on that because it’s barely 70 degrees! It’s supposed to hit 80 later today, I think.. yikes! Good thing I got the run out of the way.

My easy 3 miler, accompanied by Rachmaninov’s second piano concerto:
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I have some running goals for the summer:

  1. Increase my mileage to 20 miles/week and maybe 25-30/week by the end of the summer. Right now, I’m a 10-15-ish miles/week girl. I had a high of 27 miles one week while training for Broad Street, but the other weeks were in the high teens at most. I did the same thing last year for Broad Street, except I ran even less! I did a lot of elliptical/cycling though, so maybe that helped. But yeah, hoping to increase mileage to get stronger and run faster.
  2. Run a 25 minute 5k. I have three 5k’s lined up for this summer (maybe 4?): June 12, July 10, August 14. I ran 2 5k’s last summer, and I think the only “training” I did were maybe 1-2 mile runs around the neighborhood. Oops. Although, to¬†be fair, I was studying for the GRE’s, researching grad schools, and starting my first adult job :p¬†
  3. Run a sub-7 mile. I haven’t done this since 2011 when I used to get up at like 6am and run before¬†physics class. I doubt I was doing 20 mile weeks, but those days need to happen again.¬†
  4. More speed work and long runs.

Also, I got new shoes! They’re technically an old model (Brooks PureFlow 2), but I heard really great things about them, so I decided to give them a try. I took them on a short run on Friday when they arrived and then did another short run yesterday (I did my 3 miler today in my Brooks Adrenalines… didn’t want to put too much mileage in a more “minimal” shoe without building up to it).

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They are so light and feel great.¬†I’ll continue to do some updates on these as I put more miles in them. Here’s yesterday’s run around the neighborhood:

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Broad Street Run #3 = Complete!

The Broad Street Run will always hold a special place in my heart because 1) it’s the first road race I have ever completed 2) it reminds me of how amazing and diverse my hometown is 3) runners of all shapes, sizes, and levels participate, so even though I didn’t have a great race today, I’m still happy that I came out here and¬†finished it!

I woke up at 5:30am, ate my PB & banana, drove down to Penn to meet up with a college friend, SEPTA-ed over to the start, stretched, and boom we were off. Somehow in the moment of excitement,¬†I completely neglected my pacing strategy. I had intended to do the first mile at 9:00-ish and go down from there. The goal was to PR (beat 1:28:16), and based on how much more I’ve been running this year, I didn’t think it was out of reach. Welllll, going out at 8:08 was probably not the smartest idea, especially because I wanted to do negative splits. I dialed it back for the second mile and again for the third with the intent of picking it back up again after mile 5. That never happened ūüė¶ my calves cramped by miles 4-5, and¬†I lost momentum. I later had to completely¬†stop around mile 8 to tie my shoelaces (I double-knotted, so I don’t know how they became untied). My family was supposed to meet me at mile 7, but they got there 10 minutes after I had passed. Oops. Basically, I was riding a major struggle bus for the last few miles, and I am so so so glad there was a huge crowd because that’s what got me to the end. As soon as I saw the Navy Yard gate (and my work building!), I stopped caring and just took off. I picked off runners one by one for the last 200-400ish meters, and because I was going at full force towards the finish, I ended up crashing into another runner at the end due to the¬†bottleneck. He was nice about it though hahah ūüôā

Then I got my medal and goodies, found my friend, and ran into my other friend who I failed to find at the starting line. We left to find my parents at AT&T station, and as we got to the station, we saw people with POPSICLES. So naturally we turned around and located the source. Pretty darn exciting:
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I’m definitely disappointed with my time, but I do think that this was the best I could have done today given the mile 1 speed snafu. Plus, my time at the Cherry Blossom 10 Mile Run a month ago was 1:35:07, and¬†I beat that by about 3 minutes. I didn’t get the PR I wanted, but I’m proud of what I had accomplished and how well I trained this year.¬†I do think that I have a lot to work on in terms of using mental strength to overcome physical limitations, so that’s my next challenge for training.

This is how it went down:
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The playlist that accompanied my run (Note that I tried to start slow even with my music hahaha. The Korngold violin concerto was for the Avenue of the Arts portion to throwback to last year): 

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I forgot to take a photo of my outfit, so last but not least, the official race results:
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#tbt Broad Street Run and Hilary Hahn

WOOHOO my favorite race ever is this Sunday, and I’m so so so excited!! I plan my running season (if we can even call it that based on how sporadically I run haha) around the race, and I’m all set and ready to go ūüôā I’ve definitely put in more mileage this year than I have in the past, so I’m hoping to PR. I’ve done two long runs in the month leading up to the race — 10 mile run via the Cherry Blossom 10 miler 4 weeks ago, and an 8 miler two weeks ago — which is way more than I’ve done in the past. I’ve also put in some speed work, so hopefully that’ll kick in as well. I am a little concerned about possible burn out though because I did three races back to back leading up to the CUCB 10 miler. Guess we’ll see!

Last year, I went straight from the Broad Street Run to brunch to a Philadelphia Orchestra concert without changing or showering. One of my favorite musicians ever was performing, so I was deeefinitely not missing the concert, even if it meant being gross.¬†I’m surprised the ushers let me into the hall dressed the way I was that day because honestly I thought I was being disrespectful. But I guess all Philadelphians know the importance of the Broad Street Run, so all was forgiven. So nice. Anyway, it was violinist¬†HILARY HAHN. It’s only my second time seeing her perform live, but¬†I had 3rd (or 4th) row seats this time. She performed the Korngold Violin Concerto, which I had never heard prior to the concert. I have since fallen in love with the piece. The concerto is in D major, and its opus number is Op. 35. Hmm.. Tchaik also wrote a violin concerto in D major (although to be fair, I think a lot of violin concertos are in D major — Beethoven, Brahms, Prokofiev 1, etc.). But guess what its opus number is? That’s right. Op. 35. It can’t just be a coincidence that both composers wrote amazing violin concertos in D major, Op. 35, right?! Lol.

Anyway, during intermission, my friends and I went to buy her CD’s, and she congratulated me on my run!!!¬†I wanted to get a picture with her, but we ran out of time. I was like ok whatever at least I met and talked to her, so I’m happy. We went back to Verizon Hall for the rest of the concert —¬†Yannick¬†N√©zet-S√©guin conducting¬†Mahler 1. Talk about D (major) day.

As we were leaving the hall after the titanic performance (see what I did there? Haha), a woman came up to me and was like, “You wanted a picture, right? Follow me.” So she leads me over to the doors leading to the backstage area, and guess who was there?!¬†BEST. MOMENT. EVER.

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And that’s my throwback Thursday story to last year’s Broad Street Run ūüôā meeting one of the world’s greatest violinists is definitely a once in a lifetime post-race treat. She’s also so personable and hilarious (I promise I will stop with my puns). Check out her violin case twitter.

Here are my stats from last year:
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Stats from 2012:
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Clearly I need to work on my pacing strategy this time around. Will try to hold off until mile 5 to save my legs.

What’s your favorite post-race story?

 

 

Brief update: Korngold and Tchaikovsky

Sorry for the lack of updates. I’m currently tapering¬†because the Broad Street Run is next Sunday! As always, I am aiming to PR. My time in 2012 (first road race ever) was 1:30:13. My time in 2013 was 1:28:16. I definitely want to beat that. I’m going to try my best to run negative splits this year. Even though I’ve only done the race twice, both times I went out wayyy too fast. I think my first mile last year was sub-8… nice but totally not sustainable:

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I did a short and sweet tempo run yesterday:
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I was getting bored with my workout wardrobe, so I cut up an old t-shirt into a workout tank. It was super cute until I remembered why I don’t wear cotton while running. Lol.
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Top: Adidas sports bra and Penn Engineering t-shirt. Hahah. No, I am not an engineer, but I swear that everyone I know, no matter which school they were actually in at Penn, had an engineering school t-shirt. We all somehow have our ways of obtaining one… Bottom: Brooks Infiniti Short 2 (LOVE these new shorts. As a long time devotee of Nike tempo shorts, I can finally say that I have discovered its better, softer, more flattering cousin); Accessories: Garmin Forerunner 10, iPod shuffle, Fitbit One

I learned my wardrobe lesson yesterday, so I wore more functional¬†workout clothes today. Still a decent outfit though ūüôā My philosophy is to always look cute when working out because it motivates me. In fact, I found an article in the April issue of Vogue that echoes my sentiments, so it must be legit, right?
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Today’s running #OOTD
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Top: Lululemon “Stuff Your Bra” tank (gorgeous back, and the front is great because you can literally just stuff anything and everything in there. I have stuffed my phone, ID, Luna bars, etc. there. Amazing.); Bottom: Nike tempo; Accessories: Garmin Forerunner 10, iPod shuffle; Fitbit One

Run:
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Playlist:
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I heard the Korngold Violin Concerto for the first time after the Broad Street Run last year. I’ll be listening to it again later this week, and I have a pretty cool story about it, so get ready!

What do you like to wear when you workout? 

 

4’33” Workout

John Cage’s 4’33” accompanied my run today. Heh heh. I had to get this workout done and over with because I have a ton of work to do. I didn’t get to prep my playlist or take a picture of my running outfit ūüė¶ (UA short sleeve tech t + Nike tempo shorts)

Did a ladder workout with 2:00 rest in between each:
400 warm up
800 warm up
1200 5:48? I can’t remember :/
1600: 7:48
1200 5:something? Around 7:45-50ish pace
800: 3:55
800: 3:56
400: 1:49

I need to get better at remembering 1200 times. I’m not familiar with the concept of those numbers because I’m so used to 200, 400, 800, 1600, etc.

Core, abs, 3 (haha) pull-ups afterwards

How do you get your workouts in when you’re super duper busy?

Russian Easter Overture / Mahler 3 Long Run

Wooohooo. Finished my long run. It’s probably my last long run before the Broad Street Run. Given that it’s Easter, I started my run today with Rimsky-Korsakov’s Russian Easter Overture. I love this piece so much. I used to listen to it all the time, even when it wasn’t Easter. I love how festive it is, and the time signature changes are so fun aka perfect for running! I did the rest of my run to Mahler’s 3rd Symphony. I didn’t get to finish the entire symphony during the run — it’s helllaaa long. A friend of mine introduced me to the piece about four years ago and gave me this Kenneth Woods piece to read before we attended a live performance (Philadelphia Orchestra) of the concert. Highly recommend it ūüôā

The playlist (only showing the top part of Mahler 3, it’s much longer):
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The run:
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My outfit:
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This outfit was probably the worst decision I’ve made all week. Long sleeves?! THE WORST. Way too warm!!

I also did a run yesterday, accompanied by Sibelius’s 6th Symphony. I swear the music is used in the Sims… the old school original version.
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What I wore:
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You’ve probably figured out by now that I have a bajillion pairs of Nike tempo shorts, so I won’t bother tagging each clothing item. The top is from Lululemon. It’s the “free to be tank,” and it’s super cute. I love the back because it does a double criss cross.

I’m happy that I got some decent mileage in this week — 26/27ish? I’m treating myself to some yummy Loacker wafers (no, I was not compensated for this post. I just happen to love these wafers, and they’re so hard to find, so I stocked up mmm)
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How do you reward yourself when you accomplish your goals?