Mid-Week Long Runs & Soft Serve FruitAugust 18th, 2011 | Posted by in Blog Posts
I am so excited tomorrow is finally Friday! Despite taking a sick day on Monday to rest up and do basically nothing, I still felt as this week was moving exceptionally slow.
Bright and early Wednesday morning, I met up with Megan, Ali, Kelly and Elyssa bright and early (like, I left my apartment before 6:00am early…) to get in my long run for the week, 13 miles. If you take a look at my training log, you’ll see most weeks I’ve been doing my long runs during the middle of the week versus the weekend. I’m an advocate of the mid-week long run for a few reasons:
- Since it’s kinda early in Marathon training, my long runs have just been 12-13 miles. Totally manageable distance before work if you want it to happen. I’ll probably continue mid-week long runs until my long runs reach 15-16 miles.
- It allows me to travel on the weekends (or just sleep in…) without having to worry about squeezing in a long run.
- Planning a run-commute is a great way to do a mid-week long run, as you can either run a few extra miles (in lieu of taking the subway/driving to work) or get some extra sleep. Unfortunately, my work does not have a shower but my gym is a few blocks away. If I am planning a run commute, I’ll bring a change of clothes and my shower stuff the day before and end my run at the office to grab my stuff and head to the gym. Don’t worry about scaring the front desk security when you enter your office building soaked in sweat; they’re probably just amazed at how bad ass you are.
I highly recommend mid-week long runs if you’re traveling for the weekend, too busy, or want to get a bit more R&R. It’s also good prep (for me), as I’ll shift my long runs to the weekend as the mileage goes up, but I’ll likely still look to get in 10-12 on Wednesdays as a weekly ‘short-long’ run. I did many of those as run-commutes last year and it was great being able to wake up at 6:45 and still squeeze in 12 miles before work!
Tonight’s workout called for 5 miles at half-marathon pace, a very brief recovery, and 1K basically giving whatever you had. The one downside to mid-week long runs is feeling a bit lethargic heading into Thursday workouts, but I’d probably be tired no matter what.
Soooo it was a bit longer than 5 miles. Also, my time for 5 miles was about 15-20 seconds faster than I actually raced during the Club Champs 5M race, whoops. This workout had us starting on W72nd street, heading counterclockwise south on the lower loop, coming up cat hill on the east side, cutting across the 102nd street transverse, and coming down the west side. I wanted to start conservative, as I really felt zonked at the end of last week’s workout, and I was happy I was able to bring down the pace a bit each mile. Mile 4 always gets me with the rolling hills on the west side heading south. Hills are not one of my strengths, never have been and never will be, and rolling hills are the worst.
Nonetheless, I felt like I was able to really push at the end and I felt really strong mentally. Although I had to continually repeat a mantra of “You. Can. Do. It.” and “Strong. Steady. Smooth.” in my head, and maybe outloud once or twice as I gasped for air. Hey, whatever works.
My 1K time was exactly 4:00; which is 6:27 pace. At that point, I was just lucky to be moving. Oof.
All this hard running deserves a good treat! I’ve been meaning to check out the Soft Serve Fruit Company for a while, and yesterday just happened to be their 1 year anniversary! In celebration, they were offering $1 Kid Size treats with all the toppings you wanted. Since I’m a sucker for a good deal, I stopped by after a late-ish night at work.
I got banana and raspberry swirl since I couldn’t decide between the two and almost every topping under the sun. It’s no 16 Handles (my true love<3), but it’s actually a tasty and healthier alternative– just real fruit, sugar cane and water. Yum!
Since evening workouts leave me a bit parched and sweaty (yum), I decided to try to re-create my own ‘soft serve fruit’ when I got home, with a twist.
Based on the classic recipe of ‘soft serve banana‘; simply whipping up a frozen banana in a food processer though I add a bit of soymilk to make it blend easier. But, I knew a bit of protein would probably be good for my muscles post-workout and make it a bit more filling, I added a scoop of protein powder along with some frozen berries for flavor.
Yum! Who knew bananas + berries could turn into something so creamy! It’s no Soft Serve Fruit Company, but it’s pretty darn good for homemade.
I’ve got a busy but exciting weekend ahead as I’m headed out to NJ to spend some time with college friends Friday night, then back into the city Saturday morning to do the Great Urban Race (should be interesting!). Afterwards, I’m headed out to Long Island on Saturday night and Sunday for a relaxing weekend with Dan; I bought a Living Social Escapes deal for a quaint hotel and we’re going to go celebrate his birthday a weekend early!
Do you ever do your long runs during the week, or are you strictly a weekend long-run kinda person? If you do weekends, do you prefer to knock it out Saturday or save it until Sunday? What’s the best recipe you’ve made this week?