All things Running
The before, during & after
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Finally we have some spring-time weather in the Capital Region! It's so refreshing to have the ability to run outside in shorts and not freeze to death.... This weekend not only brought us some great weather, but intense mileage as well. It's been a rough last couple weeks for me.. it's "budget season" here in the capital and that means late nights...stress... a roller coaster of emotion.. and poor running. It was hard to say when and if I could run and there was no question that sleep wasn't on the schedule until the budget would be officially passed. Luckily all members in the assembly came together and on Friday night leading into Saturday morning the decided it was time to pass the budget. On top of late nights for the budget... I had also forgotten I scheduled myself to work at Fleet Feet the entire weekend....adios sleep! It was a rough weekend to say the least.. However all these negatives resulted in a positive this weekend; a much needed and deserved long run. No, not my basic long run of 8 miles, long run as in 13 miles plus! I am and always will be thankful for the Albany Running Exchange (ARE) local running club. I have met some of the best individuals I will ever meet in my lifetime, and I know I can always count on the club for having some folks up for Sunday long runs. Sunday morning I was joined by two close friends in the club, Samantha and John. We met at the Corning Preserve in Downtown Albany, a 15-acre landscaped waterfront, park, entertainment venue and natural habitat area, supporting native species of animals and plants along the Hudson River. The preserve offers a multi-use paved path that quite frankly can take you all over the Capital Region. Our journey took us on part of the path, across a bridge into Troy, over the Green Island Bridge into Watervliet, and back to Corning totaling 13.65 miles and by FAR my longest run since my half marathon training last year. The run was great! Started off in low 30 degree weather and finished well above the 40's leading into the 50's ... I think the high for Sunday was about 70.. so yeah it was BEAUTIFUL. Our average pace was about 8:24/mile which is ideal for me on a long run. My boyfriend recently introduced me to the book "Daniel's Running Formula" written by Jack Daniels PHD (no, not the Tennessee Whiskey). Inside this book Daniels describes his method of training by his VDOT formula to exceed expectations and train at the right intensity for maximum performance. Daniels offers charts based off of distances and times that inform you on at what intensity certain runs and workouts should be done at to reach your "goal time" or a new PR. The row I fell under in his VDOT chart stated that my long runs should be run approximately at a 8:30 pace... so I was close enough this weekend. Overall -- the run went great! The weather (as i've said 5 thousand times) was amazing, our path was clear and flat; we went on a full adventure! John is a man of history, and was giving us the full rundown of the transformation that the city of Albany has gone through within the past 20 years or so. Basically he kept the run interesting as well as informative which I throughly enjoyed. Another great thing about John is that he always prepares ahead of time, he had water stations set up for us along the way to keep us fueled and moving. I never really have any hydration during long runs so it was relatively new for me...even during races I NEVER stop for water.. can't sacrifice that PR ya' know? My run was followed by a 4 hour shift at Fleet and another nice night with the boyfriend consisting of an hour of tossing the frisbee around and ice cream..of course, I then proceeded to prep for my Girls On the Run Contest/Raffle. For those of you unaware, from Monday April 10th until Friday April 14th I am hosting a HUGE contest/raffle on instagram! Let me give you the rundown...
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February 2018
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