back in the run game

so i'm back in the run game after almost a year off. i signed up for a half back in the spring to motivate myself. i managed a decent 5K+ on my second effort, but nervous about adding mileage. i have to say biking to and from work has helped with the stamina. it's been raining so procrastinating on the lengthier weekend runs. thanks goodness my half isn't until october. i did a 10 week training the first time i ran my half, but i'm hoping to shorten that. good idea? bad idea?

miami getaway

i think it was in september when young, richard and i decided to sign up for the half and full marathons. i'd been training and sunday was the day. the weather was perfect high 70's and mild humidity. a thankful change from the bitter cold in new york that i had been running in. i had a personal best of 2:12:51, but i'm more proud of young and richard finishing the full. we had a great time in miami and thanks to the hometown boy for showing us what was the what.

cute record 45 player at the freehand

buh bye ny snow, hello beach time

sunset on the julia tuttle causeway. i ran over this.

invader outside the rubell family collection. a consolation for getting there as it closed. 

os gemeos in wynwood arts district

finishers of the miami half and full marathons dine at joe's stone crab

sweet lips karaoke: tasha rockin' it at gramps

10 weeks

i signed up for the miami half marathon a few months back and needless to say i need to get on it. thanks to my trainer pal gloria i got a game plan. not sure i'll pull of all of this but i'll sure try. wish me luck.

CT: Cross-Train
Do 30 minutes. Pick an activity that elevates your heart rate, such as biking, swimming, power walking, or using the elliptical.

TT: Time Trial
Warm up for one mile, running at a very easy pace. Then time yourself at a comfortably fast pace (not all-out) for two miles. Note your time and try to beat it at your next time trial.

R&R Run: Rest & Recovery Run
Run three to four miles at an easy pace. Every fourth week will be for recovery--a rejuvenating time to scale back intensity.

INT: Intervals, 3.5 Miles
Run one mile easy, then for the next two miles, alternate either one minute of harder effort with one minute of easy recovery jogging or two minutes of harder effort with one minute of jogging. Cool down with half a mile at an easy pace.

T: Tempo Runs, 3–4 Miles
Get ready to pick up the pace (you can talk, but no more than a few words at a time) for a portion of your workout. Do one mile at your normal pace, then add the tempo somewhere in the middle. Finish at your normal pace.