It was another beautiful day and another hot day.
The temperature of the afternoon might be over 90°F.
But it was eased to around 70°F at 7:00pm, when the NYRR running class began.
Today's menu was interval at the slope in front of the Tavern on the Green.
We started at 60th street of the west drive of the Central Park and ran to north to the Marathon goal in front of the restaurant. It was around 600y course. A set was made of rush at the uphill and easy jog at the downhill. We did six sets.
The time of the six rushes were 1'44", 1'42", 1'40", 1'40", 1'40", 1'34". The total time was 10'00". I did the same training in 10'03" in March. I was not sure if I improved my running. However, I was able to run the final one fastest. It was not bad.
Including 3miles from the round trip from ps6 to the start line, my weekly mileage is 16.1, I have 13.9 to go.
Showing posts with label NYRR Class. Show all posts
Showing posts with label NYRR Class. Show all posts
2007/05/31
2007/03/27
Half-mile x 6 and the Reservoir; 5 weeks to go
The temperature was over 70° at 7:00pm. How roughly scenes had changed in NYC; we had a lot of snow 2weeks ago.
Actually I was not ready to do speed work in this high temperature yet. However, I did.I participates in the running class by NYRR as usual Tuesday.
Today's workout was 6 of half-mile dash. As far as I knew, it was the toughest one of all the workouts of this class.
In the central Park, we started from E9902 pole and ran the east drive toward north to the transverse at 102 street and turn left to run the transverse to the end; it is a half-mile. And after 3minute break we ran the other way. We did 3sets of this, it was 6 half-mile run. Yes, it was definitely tough also today.
My time of each run was 2'53", 2'49", 2'51", 2'50", 2'48" and 2'50". I ran 3miles in 17'01", 5'40" per mile. Yes, it was tough. But I thought I did so fast.
After the dash, we ran around the Reservoir. Manhattan in twilight, it was just beautiful.
Actually I was not ready to do speed work in this high temperature yet. However, I did.I participates in the running class by NYRR as usual Tuesday.
Today's workout was 6 of half-mile dash. As far as I knew, it was the toughest one of all the workouts of this class.
In the central Park, we started from E9902 pole and ran the east drive toward north to the transverse at 102 street and turn left to run the transverse to the end; it is a half-mile. And after 3minute break we ran the other way. We did 3sets of this, it was 6 half-mile run. Yes, it was definitely tough also today.
My time of each run was 2'53", 2'49", 2'51", 2'50", 2'48" and 2'50". I ran 3miles in 17'01", 5'40" per mile. Yes, it was tough. But I thought I did so fast.
After the dash, we ran around the Reservoir. Manhattan in twilight, it was just beautiful.
I think I have finally got back to the pre-injury level in speed.Still I am far behind in distance. This week I would like to run 35miles.
2007/03/13
Speed work at the north hill: 7 weeks to go
I like the daylight saving time days' evening.
I am happy to see blue sky when I leave my office to home.
It was clear and the temperature was 55°F at 6:30PM today.
I participated in the running class by NYRR.
It was a paradise compared with the terrible condition of the last week.
Today's class was the first one of the spring session. There were over 100 runners there. It was huge. As far as I know, it was the most participants ever.
Today's menu was 1.1 mile run x 3 at the north hill of the Central Park.
It was the same training as 2 weeks ago.
2 weeks ago, as I still had pain on my right groin, I joined the 8'00"-to-8'30"-in-5K-race group.
Now my condition was much better. I ran with the group of 6'30"-to-7'00"-in-5K-race. I finally got to the one level lower of before-injury level.
The time of each ran was 7'14", 7'14" and 7'06". Total was 21'34". The pace was 6'32" per mile. It was faster pace than 2weeks ago by 1'17"; not bad.
Next week, I will join 6'00"-to-6'30"-in-5K-race group to come back to the before-injury level.
I am happy to see blue sky when I leave my office to home.
It was clear and the temperature was 55°F at 6:30PM today.
I participated in the running class by NYRR.
It was a paradise compared with the terrible condition of the last week.
Today's class was the first one of the spring session. There were over 100 runners there. It was huge. As far as I know, it was the most participants ever.
Today's menu was 1.1 mile run x 3 at the north hill of the Central Park.
It was the same training as 2 weeks ago.
2 weeks ago, as I still had pain on my right groin, I joined the 8'00"-to-8'30"-in-5K-race group.
Now my condition was much better. I ran with the group of 6'30"-to-7'00"-in-5K-race. I finally got to the one level lower of before-injury level.
The time of each ran was 7'14", 7'14" and 7'06". Total was 21'34". The pace was 6'32" per mile. It was faster pace than 2weeks ago by 1'17"; not bad.
Next week, I will join 6'00"-to-6'30"-in-5K-race group to come back to the before-injury level.
2007/03/06
Hill and the Reservoir: 8weeks to go
The bad news is winter had come back. The temperature was 15°F on 6:30 today.
The good news is finally the pain on my groin has gone. It took about 7weeks since I felt pain. I have wasted 7weeks...
Today I joined the running class by NYRR.
Due to the cold temperature and strong wind, there were only about 25 people. I was one third of the number of the usual participants.
Today's menu was hill training. We went to 92nd Street between 2nd Avenue and 3rd Avenue. I did not know that there is a good slope there. It is not so long, maybe about 150 meters, but it is steep enough for the hill training.
We did 6 uphill runs there and went to the Reservoir in the Central Park to run one loop around it.
I joined 7'15"-to-8'00"-per-mile-in-the-5k-race group tonight. It was one level higher than last week. Although I did not feel pain, I tried not to push myself too much. That could cause another injury especially in the cold temperature like today.
Actually I forgot my watch. So I am not sure about the exact pace.
Maybe I ran at 7'15" per mile at the hill and 7'00" per mile at the Reservoir.
The condition might be the most terrible ever however the view from the Reservoir might be the most beautiful tonight.
I hope I could start to run daily this week. Of course it depends on weather.
The good news is finally the pain on my groin has gone. It took about 7weeks since I felt pain. I have wasted 7weeks...
Today I joined the running class by NYRR.
Due to the cold temperature and strong wind, there were only about 25 people. I was one third of the number of the usual participants.
Today's menu was hill training. We went to 92nd Street between 2nd Avenue and 3rd Avenue. I did not know that there is a good slope there. It is not so long, maybe about 150 meters, but it is steep enough for the hill training.
We did 6 uphill runs there and went to the Reservoir in the Central Park to run one loop around it.
I joined 7'15"-to-8'00"-per-mile-in-the-5k-race group tonight. It was one level higher than last week. Although I did not feel pain, I tried not to push myself too much. That could cause another injury especially in the cold temperature like today.
Actually I forgot my watch. So I am not sure about the exact pace.
Maybe I ran at 7'15" per mile at the hill and 7'00" per mile at the Reservoir.
The condition might be the most terrible ever however the view from the Reservoir might be the most beautiful tonight.
I hope I could start to run daily this week. Of course it depends on weather.
2007/02/27
1.1 mile X 3; 9weeks to go
Today I participated in the running class by NYRR for the first time since January 30th.
As the moderate pain in my right groin had not been gone, I took 4 weeks rest.
I still felt some pain and stiffness in this evening but it got better. Also NJ marathon is 2month ahead. So I decided to participate in the class.
It was overcast. The temperature might be about 35°F.
Today’s menu was 3 of 1.1 mile run at the North hills of the Central Park. It was a tough menu for me with the injury.
Usually I ran with the group of mile 6-to-6’30”-in-5K race. But I joined the group of 8-to-8’30”-in-5K-race. It was 3 grades lower than my usual. I did not run faster, instead I focused on my running form.
The time was 8’37”, 8’44” and 8’27”. The pace was 7'49" per mile.
Of course they were not the best for me. However, I enjoyed the jogging in the park.
Although my condition is not very good and I don’t think that I can run with usual speed so soon, it is true that it gets better day by day.
I wish the pain should be gone by the spring.
As the moderate pain in my right groin had not been gone, I took 4 weeks rest.
I still felt some pain and stiffness in this evening but it got better. Also NJ marathon is 2month ahead. So I decided to participate in the class.
It was overcast. The temperature might be about 35°F.
Today’s menu was 3 of 1.1 mile run at the North hills of the Central Park. It was a tough menu for me with the injury.
Usually I ran with the group of mile 6-to-6’30”-in-5K race. But I joined the group of 8-to-8’30”-in-5K-race. It was 3 grades lower than my usual. I did not run faster, instead I focused on my running form.
The time was 8’37”, 8’44” and 8’27”. The pace was 7'49" per mile.
Of course they were not the best for me. However, I enjoyed the jogging in the park.
Although my condition is not very good and I don’t think that I can run with usual speed so soon, it is true that it gets better day by day.
I wish the pain should be gone by the spring.
2007/01/30
Interval training at the cat hill - 13 weeks to Go
It was snowing at 7:00pm in NYC. I think the temperature was around 32°F.
I participated in the running class held by NYRR in this evening.
I still felt mild stiffness in my right groin. But it was much better than last Sunday.
Today's menu was an interval training at the Cat Hill in the Central Park.
- The Cat hill is located behind the Metropolitan Museum of Art. There is a statue of a lynx at the middle of the hill, so it is called the Cat Hill by the runners of NYC. Also the hill is known as one of the hardest spots in the park by the runners.
We started in front of the Boathouse Cafe at 74th street and ran up the hill to the peak at the race pace, then ran back to the Boathouse Cafe at easy pace. The one-way distance was about a quarter mile. We did that six times.
I tried not to push too much to avoid injury.
And the time of the uphill run was...
1'40" 1'37" 1;34" 1'32" 1'34" 1'31"
The total distance was 1.5miles, and the total time was 9'28". The average pace was 6'19" per mile.
After the 6 interval run, we did one more mile from 72 transverse to the Engineer's Gate at 90th Street.
As the interval was enough to me, I did not run at race pace; actually I could not.
I ran the extra mile in 6'45".
My weekly mileage is 2.5mile, 32.5 to the target.
I participated in the running class held by NYRR in this evening.
I still felt mild stiffness in my right groin. But it was much better than last Sunday.
Today's menu was an interval training at the Cat Hill in the Central Park.
- The Cat hill is located behind the Metropolitan Museum of Art. There is a statue of a lynx at the middle of the hill, so it is called the Cat Hill by the runners of NYC. Also the hill is known as one of the hardest spots in the park by the runners.
We started in front of the Boathouse Cafe at 74th street and ran up the hill to the peak at the race pace, then ran back to the Boathouse Cafe at easy pace. The one-way distance was about a quarter mile. We did that six times.
I tried not to push too much to avoid injury.
And the time of the uphill run was...
1'40" 1'37" 1;34" 1'32" 1'34" 1'31"
The total distance was 1.5miles, and the total time was 9'28". The average pace was 6'19" per mile.
After the 6 interval run, we did one more mile from 72 transverse to the Engineer's Gate at 90th Street.
As the interval was enough to me, I did not run at race pace; actually I could not.
I ran the extra mile in 6'45".
My weekly mileage is 2.5mile, 32.5 to the target.
2007/01/23
2miles x 2 - 14 weeks to Go
Today, I joined the running class by NYRR.
The temperature was about 35°F at 6:45 in NYC. After a half-marathon in 19°F, it was great condition.
Today's menu was 2x2miles run at the lower loop of the Central Park.
Usually I am with a group of 6-6'30"-in-5K-race. But I joined a group of 6'30"-7'30"-in-5K-race, because I was not fully recovered from the half marathon of last Sunday.
I ran the first one at 13'23" and the second one at 13'00". I did not intend to pick up my pace so much however I did in the second one. My desire was inspired by one of the runners in the group, who ran much faster than other runners of that group.
The total time was 26'23", the pace was 6'36". It was nice pace. And I did not recognize any pain. It was good training.
The weekly mileage is 4; I have 30 to the target.
The temperature was about 35°F at 6:45 in NYC. After a half-marathon in 19°F, it was great condition.
Today's menu was 2x2miles run at the lower loop of the Central Park.
Usually I am with a group of 6-6'30"-in-5K-race. But I joined a group of 6'30"-7'30"-in-5K-race, because I was not fully recovered from the half marathon of last Sunday.
I ran the first one at 13'23" and the second one at 13'00". I did not intend to pick up my pace so much however I did in the second one. My desire was inspired by one of the runners in the group, who ran much faster than other runners of that group.
The total time was 26'23", the pace was 6'36". It was nice pace. And I did not recognize any pain. It was good training.
The weekly mileage is 4; I have 30 to the target.
2007/01/17
Interval Training - 15weeks to go
Today I joined the running class held by NYRR this evening.
The temperature was 30°F at 6:45pm. Finally it was "winter session".
Today's menu was an interval training of 600yards run x 6times in front of the Tavern on the Green.
Each lap was 1'44", 1'41", 1'41", 1'39", 1'40" and 1'38".
The total time was 10'03". The pace was 4'53" per mile; I am not very sure if the distance was accurate. Last time I did this training was on August 3rd last year.
At that time I finished 6 laps in 10'23". I did not realize when I was running, but I was improved.
After the interval training, we ran to the school, where we put our baggages, all the way through the west drive, 102 street transverse and the east drive.
It was additional 3mile run at the pace of 7'15" per mile.
I think I did good training today.
A bad news is I have to return to work after the class. It is one of the high season for me.
The temperature was 30°F at 6:45pm. Finally it was "winter session".
Today's menu was an interval training of 600yards run x 6times in front of the Tavern on the Green.
Each lap was 1'44", 1'41", 1'41", 1'39", 1'40" and 1'38".
The total time was 10'03". The pace was 4'53" per mile; I am not very sure if the distance was accurate. Last time I did this training was on August 3rd last year.
At that time I finished 6 laps in 10'23". I did not realize when I was running, but I was improved.
After the interval training, we ran to the school, where we put our baggages, all the way through the west drive, 102 street transverse and the east drive.
It was additional 3mile run at the pace of 7'15" per mile.
I think I did good training today.
A bad news is I have to return to work after the class. It is one of the high season for me.
2007/01/09
Fartlek at North loop - 16weeks to go
Now I have 16 weeks to go for the NJ Marathon on 4/29/07. It is good time to start the training for the race. Yes, I started today.
Today I joined the running class held by NYRR.
It was about 40°F in NYC. It is 32°F below from last Saturday. Of course I knew that Saturday was unusual. However, I felt so cold to run outside in the evening. I should have carried gloves.
Tonight's menu was Fartlek training at the North hill of the Central Park.
Fartlek training is a speed work invented by Swedish coach. We run at various pace during the training to improve aerobic capacity, running economy, lactic threshold and muscular fitness.
The North loop hill is 1.4 mile made of 2 uphills and 1 downhill and 1 flat.
We started from flat way at slow pace, ran at 5K-race pace on the first uphill, another slow pace on downhill and another 5K-race pace on the final uphill. This is one loop.
Tonight we did 3 loops. The time of each loop was 11:05, 11'21 and 11:36.
It was fun. I felt great. It was not my best, however good runnnig to start.
I am going to run 30miles this week. So it is 25.8 miles for the rest of this week.
Today I joined the running class held by NYRR.
It was about 40°F in NYC. It is 32°F below from last Saturday. Of course I knew that Saturday was unusual. However, I felt so cold to run outside in the evening. I should have carried gloves.
Tonight's menu was Fartlek training at the North hill of the Central Park.
Fartlek training is a speed work invented by Swedish coach. We run at various pace during the training to improve aerobic capacity, running economy, lactic threshold and muscular fitness.
The North loop hill is 1.4 mile made of 2 uphills and 1 downhill and 1 flat.
We started from flat way at slow pace, ran at 5K-race pace on the first uphill, another slow pace on downhill and another 5K-race pace on the final uphill. This is one loop.
Tonight we did 3 loops. The time of each loop was 11:05, 11'21 and 11:36.
It was fun. I felt great. It was not my best, however good runnnig to start.
I am going to run 30miles this week. So it is 25.8 miles for the rest of this week.
2007/01/02
Interval Training - 1mile x 3
Today I participated NYRR running class for the first time since last September with more than 60 people.
Today's menu was interval training.
We ran 3 of 1 mile at faster pace then 5K race and 5minute slowdown between every running.
My last speed training was 1month ago, I injured my left ankle.
So I was not sure if I can run through.
Today I joined 6-7minutes/mile-in-5K race-group.
The top runners of the group were fast... I was in the middle of the group.
But it was fine.
The time was 6'24", 6'16" and 6'20".
Average pace was 6'20". Not bad.
And more important thing was ... I was free of pain after the training.
I felt like to run under 6minutes/mile by the end of this session.
Today's menu was interval training.
We ran 3 of 1 mile at faster pace then 5K race and 5minute slowdown between every running.
My last speed training was 1month ago, I injured my left ankle.
So I was not sure if I can run through.
Today I joined 6-7minutes/mile-in-5K race-group.
The top runners of the group were fast... I was in the middle of the group.
But it was fine.
The time was 6'24", 6'16" and 6'20".
Average pace was 6'20". Not bad.
And more important thing was ... I was free of pain after the training.
I felt like to run under 6minutes/mile by the end of this session.
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