Mental Durability

As I mentioned in yesterday’s post, this weekend my plans included a 10 miler in preparation for this Saturday’s Brooklyn Half Marathon.  This will be my second time completing this half marathon. I originally signed up after Heather and other local bloggers posted that they had registered. I hoped it would be a great blogger event and end in a beach picnic after! Alas, multiple NYC runners are on the sidelines with injuries and other priorities.  I hadn’t thought much about the half until last weekend when I realized my very successful 14.5 miler last month had given me a bit too much of a confidence boost. Over the past month my long runs faded into a distant memory as my weekends were filled with moving, parties, and trips. Last Sunday night I had a wake up call and realized with only two weeks left it was time to bite the bullet. I’m going to run this half, I’m going to enjoy it, and I’m going to spend the next two weeks preparing for it mentally, physically, and emotionally!
Tonight, I want to talk about the mental and emotional side of running.
As runners, we all want every run to be perfect. Lace up the shoes, chug the last gulp of water, verify for the 10th time that your iPod is fully charged, grab the emergency cash and head out the door. In your head, this will be the greatest run you’ve ever had. You’re groove and pace will set within the first half mile and people will turn in awe as they see you stride past them. Your mind will release all the tension and thoughts of the day or week as you run past each mile hurdle. Glancing at your watch you’re amazed how long you’ve run already and decide to add an extra mile for good measure since you’re in your stride. As sweat beads on your forehead you realize that you have finally evolved into a runner. You’re confident in your motions and proud. This is what you always wanted to do and be. That cute gal in great physical shape, toned legs that reflect the hours of street and treadmill pounding, a watch and sports bra tan to which leave fresh reminders of your long runs in the sun, and endorphins that could blow any chemical high out of the water!
Oh wait, that isn’t every run. In fact, that’s probably more like one in every ten runs if you’re lucky.
My weekday morning runs tend to be mechanical in style. I reach the Equinox. Walk the two flights up to my favorite treadmill, perfectly positioned between the Channel 4 news and the fan. After putting my water bottle and towel in place I set the speed to 6.2 and take off for a 4-5 mile run depending on the day. I leave sweaty, enjoying minimal endorphins, and glad to check another day off on my running calendar. Success, I tackled the 5:15 wakeup call and completed that run without any issues. Some days I even consider upping the speed the next day depending on my confidence level. Maybe that speed work is actually helping!
My weekend long run is a whole different story. I think about it the night before, rolling my legs in anticipation hoping to loosen any worry from my limbs. I think about what I put in my body more within the 24 hours preceding a long run than any other point in the week. What if I actually thought about the rest of the week as much as this Friday or Saturday before my double digit run.
I wake up, enjoy my normal toast or oatmeal fuel, chug plenty of water, and begin praying. “Please let this be another run that helps my confidence levels. Please let me enjoy this instead of feel it’s a chore. Help me think of this as a way to see NYC. Choose a new path today Ashley as it’ll make the run more interesting.”
Then, with a hope and a prayer I set out. I’ve come to embrace NYC as a running city over the last year. The first few months running in the city caused me great anxiety as I would go crazy every time a stop light diverted me in a different direction off my path. But, with time I’ve started to find the positive in this and use it to force me down different streets and avenues. I use this opportunity to explore new areas and communities within Manhattan. This Sunday I ran with no route, map, or idea of where I’d head. I had one goal in mind and that was to run 100 minutes around Manhattan and end back in Gramercy.
The first seven miles were smooth sailing. Running through Chelsea made me smile as I took in the multiple street parades, open air bars, day drinkers, and other people whose happiness was contagious. I made a wrong turn and ended up in Chinatown which turned into a Nintendo game of sorts. I was the character dashing in and out of obstacles, increasing my strides just to get through Canal Street. At one point I felt invincible as I abandoned the sidewalks and took to the bus lane heading down Canal Street. In my head a bus would honk if he needed to get around. Until then I wasn’t risking a twisted ankle or strained ligament just to pivot around the street vendors and fake Gucci purses. Mile six lead me down towards Bo’s old apartment in the Financial District. I reminisced back to the days of running in this area each morning with the energy of Wall Street surrounding me. Unfotunately for me, it was around this area that the fun ended.
At 70 minutes my legs started to feel like lead. My ankles were sore and the mid afternoon sun was shining stronger than I’d expected. My Lululemon crop pants were comfortable but not as cool as my old favorite Nike shorts. I regretted wearing a run tank and t-shirt instead of just a run tank. I dreamed of the CamelBak I’d meant to order a week earlier. I thought about stopping and hailing a cab. “Seven miles is better than nothing. You’ve run a lot this week. You deserve a break.”  But, I knew that I had to be mentally stronger than this if I want to train for the NYC Marathon and finish this weekend’s half. I thought about Ashley and other runners who often discuss the benefits of running slowly and going far versus stopping. I slowed my pace to around a 10:30 and focused on positive thought. Similar to Anne’s long run this weekend, I used the last 3 miles to enjoy the wonderful spring weather, count my blessings, and discover my neighborhood. I hauled it back to Gramercy so I could enjoy the sights. I looked up, around, and forward but refused to look down. I didn’t want to see the heavy weight of my feet pounding the ground. And then, I heard the bell. The sound of ten miles done. Mental strength outweighing my sore, tired body.
In that moment, I smiled, wiped the sweat from my forehead and no
nodded. It wasn’t the best run, it wasn’t the worst run, but it was today’s run. This weekend, come 7am Saturday morning, I will look forward and smile as I realize all that my legs have allowed me to see and do over the years. Then, with a quick prayer and good wish, I’ll put one foot in front of the other as I set out to explore Brooklyn and Coney Island again. Hopefully this time the power of positive thought can help me see a few sights that I didn’t notice last year and run with just a bit more confidence.







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Run Like The Wind

Last night I crawled in bed around 1am. In fact, should that be referred to as last night or this morning? Therefore, when my annoying Blackberry alarm went off this morning I had no desire to wake up. In fact, I felt like this:

The last thing I wanted to do was wake up and head to the gym. But, over the past three years I’ve learned many times that a quick workout is ALWAYS better for me than countless cups of coffee or tea. There is something about getting in that workout and getting the blood flowing that helps me get ready for the day.  What about you? Does a workout help you wakeup?
On days when I’m exhausted and dragging, I know that in order to get a truly effective workout I need to have a formal plan to follow and keep me motivated. Sometimes I’ll choose a spin class or other group class at Equinox but this morning I had the perfect workout in mind.
Monday night I was talking with one of my favorite healthy NYC ladies, Fit Chick In the City. Since she is the running goddess that she is and often sports the coveted RED bib of the NYRR, I thought she could help with some treadmill drill ideas. She was more than happy to help and sent me this awesome yet intimidating workout:
Fit Chick In The City’s Speed Workout
1 mile warm-up (easy pace)
1/2 mile at 7.0
1/4 mile recovery pace (probably same as warm-up)
1/2 mile at 7.5
1/4 mile recovery pace
1/2 mile at 7.7
1/4 mile at recovery pace
Cool Down
I altered a bit to look like this to meet my desired mileage and the speeds I thought would be challenging yet feasible. By the end of the 50 minutes I felt like I’d run like the wind through my workout and was a hot sweaty mess!
Ashley’s Speed Workout
1 mile warm-up 6.0
1/2 mile at 7.0
1/2 mile 6.0
1/2 mile at 7.2
1/2 mile 6.0
1/2 mile at 7.5
1/2 mile 6.0
1/4 mile 8.0
Cool Down: 10 minutes 4.0 at 4 incline

This came out to a 9:20 avg pace which is AMAZING for me! I loved this speed workout and it didn’t give me any chance of having a monotonous uninspired workout. If I had hopped on the eliptical an caught up on the latest People magazine I know I wouldn’t have put as much energy into the workout. If you’re goal is to break a sweat and challenge yourself I suggest this awesome workout!!

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Hotel Chains Making Healthy Travel Easier

Good evening from scenic Cincinnati! As you all may remember, my travel schedule this May is absolutely insane! It looks a bit like this:
-Three days in South Bend
-Two days in Cincinnati
-Six days in Las Vegas
Are you traveling at all this month? Do you travel a lot for work? Well, spending 11 days out of town on travel in one month, means that I can’t look at each trip as a time of indulgence and fun. I have to find compromise and ensure that I keep to some sort of healthy schedule and routine.
Last weekend and today I’ve been pleasantly surprised by what each hotel has done to help travelers find a healthy balance. Last weekend I stayed at the Hilton Garden Hotel and was offered an awesome Stay Fit Kit. Their new slogan blends perfectly with healthy living:
When tomorrow’s a big day, get prepared with a great workout.
The kit was in a huge sling bag and included yoga blocks, an 8lb medicine ball, resistance band, 3lb hand weights, and a yoga mat. It also included some great workout cards including pilates moves and resistance training. I was able to enjoy this in room amenity two mornings while Bo was still peacefully snoozing. Have you ever seen a kit like this at a hotel? Did you take advantage of it? Was it free?
My second healthy hotel experience occurred tonight upon my arrival to the Westin. It was 9pm when I finally got settled in my hotel room. I was absolutely starving after a long day of work and 3 hours of travel. Unfortunately those Delta pretzels just don’t cut it! I quickly pulled out the room service menu hoping I could find at least a plain grilled chicken sandwich or simple salad. To my surprise, I was absolutely floored by the thorough menu which promised to

Feed the body, nourish the soul
The All-Day dining menu is six pages and includes superfood menu items. Their superfood menu items are items that contain the following ingredients as a primary ingredient:
Tomatoes, broccoli, onion, oats, soy, garlic, olive oil, yogurt, avocado, spinach, nuts, or salmon
There were 12 different Super Food menu items throughout the menu including appetizers, salads, main dishes, and even dessert items. I went with an appetizer and salad tonight as I didn’t want anything too heavy as it was already late.
Confetti of Field Greens: candied walnuts, beets, goat cheese, apples, and champagne vinaigrette on the side
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This salad further reaffirmed my belief that any mixed green salad is improved when mixed with goat cheese and beets! I’ve been on a beet trip lately. What is your favorite salad ingredient?
Pan-Flashed Coastal Crab Cake and Griddled Tofu spicy orange chili sauce and spinach
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Blog Pictures 2010 228 
This dish was delicious though I wish the crab cakes weren’t quite so heavy. I only ate two of the crab cakes but loved the tofu and spinach. I would like to recreate this dish at home while reducing the sauce.
These two experiences have provided me with a renewed faith in healthy travel. For more healthy travel tips, check out this great article by Health.com.

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