So I recently picked up a pair on @on_running Cloudflow sneakers on sale (they were a STEAL) and decided to see if they lived up to the hype. I took them out today for an easy 5 mile run on mostly dry paved roads.
Some initial thoughts:
* I’m in love with the color of these shoes. My first choice were the blue and orange ones but they were, unsurprisingly, not on sale.
* They’re super lightweight and feels high quality.
* I like the narrower heel and the toe box feels roomy. They feel true to size and are very comfortable. No rubbing or sliding.
* I’m not sure how I feel about these skinny laces. I could feel the right shoe loosening up towards the end of my run.
* Part of this is probably my own fault, but I thought this would have a more cushiony feel, probably because of the name. They do not feel like you’re running on clouds. They will definitely benefit from some breaking in, but my first reaction is that they feel stiff. I’ve been running in @saucony Kinvaras for years, which is a lightweight, minimalist running shoe, so lack of cushion doesn’t really bother me, but the Kinvaras were a bit more reactive even out of the box. Either way, it was a bit of a reality vs expectation disconnect.
* Need to to figure out where this fits in my weekly rotation. I don’t think this would make a good long run shoe because of the lack of cushion. I’ll keep it on the rotation for easy runs for now.
Conclusion: I wanted to try something different and at the price point I was able to get them for, I couldn’t pass them up. I don’t think I would pay full price for them ($140) but I’m reserving final judgement until I break them in a bit more.
I’m in the process of rotating out two pairs of Kinvaras so I’m still in the market for a second pair of sneakers - hopefully better suited for long runs. I’m looking hard at the @nike Pegasus 35. Suggestions welcome!
Wrestling with the tiger
Tiger Run 🐅
18 miles with 8 sets of 90s @ 10K pace + 5 mins @ MGP - no recoveries!
What a difference from a down week to an up week. Started off this run feeling tired. My weekly mileage has surpassed my peak mileage from my last training cycle and I’m not even halfway through my current training plan! I’m on track to exceed 50 miles next week for the first time ever.
I went with the advice of my coaches and tried to run these by feel, looking at my watch only at the end of each split. The first few sets I struggled to find a rhythm. A couple of the 10K reps were just a little slower than what I was targeting. I couldn’t seem to dial into that hard-but-not-too-hard effort. My marathon pace sets tho... whoa, I was cruising. In a few instances, even faster than even the fast end of my pace range. So I’m not quite sure what that means other than maybe the fact that I haven’t quite figured out how 10K pace should feel 😆. #sundayrunday#longrun#longrunsunday#churchofthesundaylongrun
It’s supposed to be hard.
#workoutwednesday today was a 4 mile tempo around HMP. 2 up, 2 down, 8ish total miles.
I wasn’t feeling optimistic about this workout because the sidewalk and roads were a slushfest. I spent the warmup weaving on and off sidewalks, dodging cars and puddles of indeterminate depth. As I was starting off my first tempo mile and trying to settle into my pace, I could feel my thoughts sliding into a negative spiral.
This pace feels too hard.
I should slow down.
These roads are too slippery.
I’m not going to be able to do this.
But then I thought to myself, holdup- this is SUPPOSED to be hard.
Nothing else changed. The roads still sucked. I ran unapologetically in the middle of the street when I could, and dealt with the slush when I had to. I got splashed by a jerk in a truck. And I can’t say that the pace felt easier, but the effort did. If that makes any sense. Like I gave myself permission to acknowledge and embrace the hard effort. I’m happy with this workout, not just because I hit my target paces, but because I found a way to slay the negative thoughts beast.
19 degrees at 630am means I pretty much have the bike path all to myself. At least for the first hour anyway. There is a certain magic in watching the sun come up and feeling your body and mind warm up and wake up with each footfall and exhale. Sometimes I use the long run to plan my day, make lists, or work through a problem. Today I just enjoyed covering up my watch, queuing up some podcasts and tuning out the world for a couple of hours.
15.52 miles ✅ A little on the faster range of my long run paces but I was running by feel and I honestly felt pretty relaxed through the miles.
We are excited to be joining forces with the many MD’s who are opting to run solo practices free from the red tape of hospital oversight and costs. Injuries need more than a 5 min consult. We have the time for each patient because we are solution based and not time based.
1 175:46 PM Feb 8, 2019
#workoutwednesday was 12x200m at 5K pace with 200m float at hMGP-MGP with an added 200m at the end to round out the 5K. 3 miles up and 2 miles down for a total of 8.2 miles before the sun came up.
Lesson learned from the time trial: an extra mile to warm up goes a long way when shaking off the cobwebs at 430am. I don’t mind getting up for easy runs, but nothing is firing this early. Effort definitely still felt a little harder the first few laps but that additional 9mins went a long way.
Lesson learned from the Monaghetti fartleks: I’m getting a little better on feeling out the floats but still needs work.
My target was 53s, or within the 7:05-7:10 pace range. Overall pretty happy with the effort. I wanted to float closer to an 8:15 pace but well, maybe next time.
Into the fog.
4 easy miles to start the day. Didn’t get a recovery run in yesterday because of poor scheduling and paying for it today. Legs felt like lead weights and turnover felt creaky. But it was warm-ish (30 degrees! Woo!) and supposed to go up into the 50s today. Hoping to have fresher legs for tomorrow’s workout.
Also, Happy Chinese New Year for all that are celebrating. best wishes for health, wealth and happiness! 新年快乐🧧🐷 恭喜发财
A peaceful icy dawn.
20 mile pace progression • 5 miles @ MGP+60s • 5 miles @ MGP+30s • 5 miles @ MGP+15s • 5 miles @ MGP or faster.
This run looks better on paper than it felt. It was a cold start and I really struggled to warm up. The mouthpiece of my water bottle kept freezing and I couldn’t feel the tips of my fingers. My easy pace did not feel easy. Surprisingly the second and third progressions felt easier (probably because it finally started to warm up). The back half of this out and back is a bit more rolling than the first half so I was feeling pretty gassed by the time I hit the flatter first half at MGP in the last progression. The mile by mile splits are all over the place but I was able to hit most of my target paces pretty spot on for each progression so I consider that a win.
January 2019 • 141 miles
I was hoping to get a run in last night to end January on a high note but well, life happens. And that pretty much sums up the month (and my life 😂). Overall, I’m pretty happy with what I accomplished.
* I’m pretty proud of myself for listening to my body this month. Despite being sick, I didn’t push through by forcing mileage or intensity (which I’ve done in the past) but I also didn’t stop running altogether (which I’ve also done). Instead I knocked out short easy runs that made it easier to recover and easier to ramp back up once I was ready.
* Treadmill miles are better than no miles. I got a used/secondhand @nordictrack for Christmas and I am loving the convenience of having a treadmill in my house. It doesn’t have any fancy bells or whistles but it works and has kept me running through snow, ice, rain and polar vortex. I don’t really love running on a treadmill and would much prefer to be outside. I don’t mind the cold (to a degree 😉😆) but I am admittedly a huge wuss when it comes to (negative) windchill. And since I live close to the water, wind is always a factor.
* Monday miles!! I made a resolution to start running on Monday’s (a weakness last year) and I was able to get one in every Monday so far. I’ve now gone from running 5 days a week to 6 days a week!
Started off February with a 6 mile run on the treadmill with 4x400m intervals at 5K pace, and speeding up every 100m or so. Pace details in the stories.
There are a surprising number of birds still hanging around. Did they miss the migratory memo?? It’s 30 degrees out. If I could go somewhere warm to escape the winter, I sure as hell would!
16 miles today to (finally!) hit a 40+ mile week. After being sick for a whole month it feels good to finally be back on track. Today was a no nutrition long run, which meant nothing to eat before or during the run. I don’t normally fuel for runs under 10 miles anyway so this wasn’t too bad, but it definitely pushed the limits of my metabolism more than usual. I was already a little hungry on the way out but mostly just tried not to think about it. It worked for the most part until I passed a bunch of houses where someone was making bacon. Possibly also pancakes. Or something that smelled sweet and fried. Those last 3 miles or so, all I could think of was bacon and pancakes 🥓🥓🥞🥞. Pure. Torture. My stomach started cramping. I couldn’t stop thinking about food after that. So while it was no substitute for bacon and pancakes, I knew I had a clif bar in my car for post-run and the thought of it was what ultimately got me through that last mile.
Not a very exciting running week. The joy and “magic” that I get from running just doesn’t happen on a treadmill. However, all my miles this week had been on the treadmill, which has been agonizing but necessary as I’ve been recovering from bronchitis, which I somehow got as I was recovering from sinusitis. It’s crazy but as I was going through my training logs, I realize that I’ve been continuously sick for over a month now. I’ve been trying to keep running through this whole mess, with some mixed success. I’ve made some modifications where needed, slowed down, scaled back or skipped runs when I could feel my body shutting down, embraced the treadmill because the cold air made it hard to breathe and aggravated my hacking cough.
Today I got to run outside. Between being sick and the rain, it’s been a little over a week since I’ve been able to actually go for a run. It was a little colder than I expected but it seriously just felt so good to be out and moving and just run.
8 miles with 6x90s pickups @~5K pace. Slipped on the 3rd pickup because it was a windy hill and the last one because my legs were still tired from a hill and tempo workout I did on Wednesday.
Very happy with sub-7:00s and 3rd place 50-54 at the SRC Run to the Blue Point Brewery 10 Mile - despite only half a dozen runs since early November and a still iffy hamstring. Afterward the food was plentiful, the beer was flowing and #generationsband was rocking!
Saturday rest day motivation.
I am somehow sick again (damn those pesky toddler germs!). I was feeling pretty frustrated at myself because I’ve had to scratch all my runs since Thursday (🙄 ok lol that sounds a bit dramatic, it’s only been two days 😂. And Saturday really is my rest day normally, so technically, I’ve only missed my medium long run). My type A personality just can’t help itself even though I have zero control over this situation. Instead of going to bed early last night, I was laying in bed trying to convince myself I could still get up at 5am and run. I even set my alarm. Clearly I was delusional. I could barely get out of bed. And as much as I want to be running right now, I really can’t afford to be sick either and I don’t want to do anything that compromises me getting better ASAP. I may try to hop on the treadmill if I feel better tomorrow to salvage my long run but pretty safe to say I’m not going to hit my weekly mileage this week. And that’s fine too. Instead I will be making lots of chicken soup, restocking DayQuil and NyQuil, and making good use of the upcoming winter storm and long weekend to rest up.
Does anyone else have a part of their body that is a weather vane? We are expecting snow and rain Thursday night into Friday morning and my left knee is definitely letting me know!
Monaghetti fartleks for this week’s workout.
2 x 90 seconds on/off
4 x 60 seconds on/off
4 x 30 seconds on/off
4 x 15 seconds on/off
A lot harder than it looks but it was also a lot of fun. I was supposed to “float” at marathon pace on my off intervals but clearly that didn’t happen. I honestly didn’t pay attention to my watch at all. I had the workout programmed in and just listened for the beeps. The recoveries were so short that I barely had time to catch my breath before it was beeping at me to get ready for the next round.
Someone had as much fun naming this street as I did running down it today. #longislandrunning
0 87:37 PM Jan 13, 2019
#sundayrunday#longrun with some trail detours. Really struggled to warm up the first few miles but I didn’t mind; I got to pet a dog, chase some light snow flurries, and focus on my form. I also had to go to the bathroom really bad which guaranteed some careful pacing (and probably hilarious facial expressions 😂😖) Finished fast with a ~20 min close between HMP and GMP. Early and cold enough that I was mostly by myself for the out part of the out and back.
Suuuuper excited for my new toys. I went for a @target run to pick up something totally unrelated and ended up with some sweet new gear for my little workout area. I can’t even call it a home gym because it’s literally an unfinished corner of my basement lol. It may not be pretty, but it’s getting a lot of use lately! It‘s been windy, cold and dark the last few times I’ve been able to get a run in, so I’ve opted to stay inside on the treadmill (20 degrees and below rule!) 4 miles easy last night and 6 miles easy tonight with some “hill” strides at 6% incline, 0.1 mile on @ 9.0 speed, 0.1 mile off (I don’t know why my watch actually managed to do a pretty good job on the strides but totally wasn’t calibrating the recovery). #targetrun#fitnessgear#treadmillworkout
Well that definitely could have gone better. I’ve never done a time trial before and I think I learned a lot. 430am wake up, and out the door by 445am. Started with a 2 mile warmup (spoiler alert- it wasn’t enough). I hit the middle school track a little after 5am, which was unlit and a bit creepy. Decided to run anyway since I was already there, despite being a little unnerved with running in the pitch dark. There was one section near the parking lot that was lit and in my head, I literally ran to the light on each lap. Started off at mile pace with sluggish legs and backed off to 5K pace. I must have mentally forgotten to count that first lap though, because I wasn’t paying attention to the number of laps on my watch only the lap time, and I thought I had one more lap...until I didn’t. I definitely had more in the tank, which was confirmed even as I cooled down for 3 miles on the way home. I feel like I’ve had more brutal track workouts where I could barely limp my way home.
I’ve also never done any kind of speedwork this early before and I definitely needed more warmup time. My body felt pretty shocked into intensity. Normally at this hour I am only running easy, recovery, or long. But this was the only day/time that worked, and with my schedule this cycle it will probably continue to be my speed workout day and time, so it’ll be good to see how my body adjusts to this new and rude awakening!
I meant to get up early to run before everyone was up, but the boys had me up separately in the middle of the night for various reasons, and when my alarm went off at 5am I knew it just wasn’t going to happen. Thankfully, I was able to power through my errands and shuffle around things that I needed to do today to squeeze in a short long run. Besides, this is one of my favorite spots and it’s just not the same when it’s still dark out.
8 miles today to wrap up a 28 mile week. Recovery coming along nicely. Only had to stop once to blow my nose 😜. Only two more days left on my antibiotics. Looking forward to stepping up the volume and intensity a bit next week.
What’s the Best way to start the new year❓
Yep you guessed it, getting a running start 😂...Once again really nice weather 🤨 I’m not sure what’s happening in NY but I like it!🌞 little windy though 🌬. Just reflecting on this past year thankful I was able to do all the running I did and accomplish what I have. Now it’s time to: 🔥SET NEW GOALS 🔥
Specifically my running goals. 🎯Have A Healthy and Injury-Free Running Year. Probably one of the most important goals yet; avoiding overtraining and know when to take rests. 🎯Run 1500 Miles. Since I ran a bit over 1100 this year I figure I should have this one in the bag 🎯 Run My First Half Marathon. I am actually really excited for this one. To push myself and see what I can do. 🎯Run my first Official 5K. I’ve got a 10 week training regime starting in a couple days. Super pumped here! who doesn’t like to go fast? Sub 16:00 🤙🏽 Let’s go! 🎯Run a Sub 3hr Marathon. As you know I ran my first marathon last year #spacecoastmarathon. It was quite an experience filled with a rollcoaater of emotions and happenings. I’m even more focused now to go back for a second attempt. Where❓It’s going to be a surprise. I cannot wait! Marathon Roadtrip #2. 🎯Train my ❤️ to a Sub 25 minute 5k. Stay Tuned, I’m excited for her. She’s come a long way and making great progress and I honestly think she’s got it in the bag and capable of much more. 🤙🏽🙂 🎯Lastly, Win a Race! I never go to a race with this though in my head but times have changed. I approach every race believing I can win it! I’m not sure which race this will be but Hopefully ☝️. WHAT ARE YOUR RUNNING/FITNESS GOALS FOR THE YEAR❓
And that’s a wrap... another strong year in the books.. peace out 2018
2 373:22 PM Dec 31, 2018
Nothing better than that cool NY🗽 air in the lungs while putting in some miles. Spending some quality family time😝. Keeping it lite and layered Incase I’m being fooled by his weather thinking it’s my intentions becoming reality😜. 🌞Warmer than I thought so hey not take the moment to breath in that air! Then I figured I would find a local track to at the beginning of it to do a majority of my miles.
Always a great run when it’s adventurous..awesome day and I got some easy miles on the track..it’s been a minute! 🤙🏽
First run in my new sneaks 👟. 5K in 27:20. It was too beautiful out this morning not to go on a run. Even though it’s been a while, I wanted to run a 5K. It was def tough and I probably should’ve slowed down a little (I averaged 8:47min/mile.) BUT I feel good! I have hip impingement with a torn labrum, so I made sure to stretch for a good 15 minutes after the run. Now, I’m going to foam roll around my hip and hope that it’s not too mad 😬. I really miss running, but with weather like this, maybe I can get back into it before the spring! #running#fitness#fitlife#balance#longislandrunning#longislandrun#run#fitspo#applewatch#applewatchrunning#winterrunning#nike#nikerunning
It’s 55 degrees out you guys! It’s the first day of winter and I’m running in shorts 🤷🏻♀️. That might the only upside though, since it’s also crazy windy and rainy.
Took a chance and headed outside when there was a break in the rain. Made it about 3 miles before it started pouring again and had to turn back. I don’t mind running in the rain but the conditions deteriorated from bad to miserable really freakin fast. Also I live near the water, which is awesome, but coastal flooding is a real thing yo. Wading through these streets is no joke.
3.5 miles outside + 3.5 treadmill miles .
8 562:26 PM Dec 21, 2018
Any one else HATE adductor strengthening 👋🏼?!?!?
Until I started going to Solidcore, I avoided adductor strengthening at all costs. I despised it! Probably because my adductors were super weak and I was bad at it.
Learn from my mistakes! Don’t be the old me! The adductors need loving too!
Runners....why are the adductors important?
💙They are part of your pelvic floor!
💙They are major stabilizers for your limb and pelvis while running.
Rewind a few months ago, during my first few classes at Solidcore... I could only move the reformer a tiny inch before feeling like my adductors would spasm. Not only were they weak...they were tight and I lacked neuromuscular control. So basically my body didn’t know how to do this movement correctly.
Fast forward to today, I am able to go MUCH longer distances on the reformer, allowing me to strengthen and stabilize properly.
I still gave @julischmidt15 a stink eye 🤨 when she said it is an inner thigh focus day. But now instead of hating adductor work...I now have a love/hate relationship with it. Thanks for challenging me each week Juli 💙
Today is the Great Cow Harbor 10k 🐮 on Long Island. I was able to run this race for 4 years, and it was one of my favorites 💕
It was not my favorite because of the course 😂 (it’s very challenging — downhill 1st mile, and rolling hills for the rest). But it was my favorite because of the people who came out to cheer us on 🎉 The race not only attracts elites from all over the country, but also locals and those who just want to jog/walk for fun☺️ The best part is the cheerleaders who ring the cow bells during the race 🛎
This race was from one of my last cows with my teammates. Swipe left for pictures of finish, and photo with my mom, and teammates. Cow 🐄 will always have a place in my ❤️
Good luck to all my friends who toe the line today in less than an hour! 🤩
Long distance races are special- they turn “I’m not sure” into “Oh yes I CAN!” and I love that. This is my proud face & some pics from along the race route. I’m glad I didn’t talk myself out of this one 🤩 #longislandhalfmarathon#longislandrunning#fitlife