Now, we all know I am not a high mileage runner! I am coming back from some time off due to being sick and frankly, have a hard time running in the summer (especially this summer! It's been 90 so many days and that usually doesn't happen here in Western PA. So with that being said, the past couple of weeks I've really been getting back into the swing of things with running and am hoping to be running 30 mpw consistently in the next few weeks!
Monday, Aug 22nd: Ran 2.5 miles after work in 19:54! Crushed the first two miles in 7:xx and then slowed it down for the .5. Felt awesome to be running in 70 degrees and I actually wore tights!
Tues, Aug 23rd: Ran 4 miles in the morning in 38:18. It feels awesome to be running 3-4 mornings per week and I cannot believe I didn't do it sooner!
Wed, Aug 24th: 4.15 miles in 39:37--ran this on a trail at our local Y--it's .4 around and I kind of appreciate that distance. It breaks up the training and I could see myself doing quarter mile repeats here for sure!
Thur, Aug 25th: 1 am mile in 9:07 to keep the streak going.
Fri, Aug 26th: 3 am miles in 28:29 followed by some yoga in the evening. Yes, just yes.
Sat, Aug 27th: 5 miles in 45:42--warm up and cool down around my 5k race.
Sun, Aug 28th: 3 very slow recovery miles in the afternoon heat!! #dumb
Mon, Aug 29th: 1 am mile in 8:22; pm 1.5 mi hike with Brad (the perfect temp out!! so nice), 30 min yoga and 30 min upper body--followed promptly by ice cream! :D
Tues, Aug 30th: 3 am miles in 27:10--this was the awesome speed workout I did and need to/will totally do again! I warmed up for .5 miles (I always have to consciously tell myself to slow down when I first begin a run because I want to GO! I'm not tired yet! haha) and then did 3 min fast, 3 min slow, 3 times. At the end I did 1x1 because I had some extra time :D
Wed, Aug 31st: 3 EZ miles in 30:05. Felt good to slow down! 1.5 mi hike in the evening with some friends.
Thurs, Sept 1: Ran the Scottdale 10k course as a time trial and finished in 58:31. This course is intense; 9 uphills and 8 downhills! My goal is to mentally prep myself (and physically, but more mentally) by running this 2-3 more times before the race on the 27th.
Fri, Sept 2: 1 am treadmill mile in 10:03.
Overall I've averaged 20 mpw the past two weeks and I'm steadily increasing! Happy running everyone!
Friday, September 2, 2016
Wednesday, August 31, 2016
Latrobe Banana 5k, August Miles & HOW IS IT SEPTEMBER TOMORROW?
Wow my life is just going by too quickly!! I feel like I have been soaking up every minute, which is the only solace I have when I think about how fast it is going. On the plus side, fall is awesome and the temps and humidity is dropping, and I have a lot of races to look forward to!
I had my highest mileage month (78 running miles, 15 hiking miles, 11 strength training sessions) since LAST MARCH--you know, when I ran my first 50k and was training for the Pittsburgh marathon. I'm happy that I'm finally getting back up there in miles! I have been eating so well, too, and my macros are nearly perfect (I don't track 2 days a week--whatever days I want!) and I have been adding in a lot of strength training and recently--yoga. It feels like a dream. Why don't I do it more?!
Also this past weekend I dusted off my speedy gears (speaking of that--post for tomorrow will be about some speed workouts I have been incorporating--I want to make note of them for my records) and raced a local 5k! I ran the Banana Run in Latrobe and enjoyed running a new route! It was only 25 mins away, followed by a thrift store and coffee shop morning, and I would totally go back there and run again. I got there early and I could tell it was going to be a hot one! I ran a warm up (was already sweating), changed my garmin to a different view, and realized on the starting line that I forgot to put on my chip! Such a newbie mistake--or maybe not, since if I were new to running I would have been more diligent and checked the bag! I knew this was going to be a fast race and wasn't going to run or place so I wasn't worried.
I started off strong at a 7:50 pace (note to self--do mile repeats at this pace! Totally doable and worth improving upon) and then hit some hills. I walked for a minute at about 1.4 in and finished the second mile in 9:20 something. Mi 3 was 8:15 and then the last .1 I tried SO hard to kick into a high gear but was so worried about having an asthma attack that I finished at 6:50 pace but couldn't go any faster. Finish time was 26:16 and is my fastest time since September 2014! This course was not too hilly, was interesting enough to not get boring (even though it was an out and back and no 5k course should be boring anyway!) and was just challenging enough for me to feel great about my time! I ran some cool down miles and finished with 5 miles for the day.
It is kind of bittersweet running so many local races this year and knowing that it will be my last fall/summer in Western PA! I am enjoying them to the fullest and am prepping myself for the 3 upcoming 10k's I have and 2 upcoming 5k's!
I had my highest mileage month (78 running miles, 15 hiking miles, 11 strength training sessions) since LAST MARCH--you know, when I ran my first 50k and was training for the Pittsburgh marathon. I'm happy that I'm finally getting back up there in miles! I have been eating so well, too, and my macros are nearly perfect (I don't track 2 days a week--whatever days I want!) and I have been adding in a lot of strength training and recently--yoga. It feels like a dream. Why don't I do it more?!
Also this past weekend I dusted off my speedy gears (speaking of that--post for tomorrow will be about some speed workouts I have been incorporating--I want to make note of them for my records) and raced a local 5k! I ran the Banana Run in Latrobe and enjoyed running a new route! It was only 25 mins away, followed by a thrift store and coffee shop morning, and I would totally go back there and run again. I got there early and I could tell it was going to be a hot one! I ran a warm up (was already sweating), changed my garmin to a different view, and realized on the starting line that I forgot to put on my chip! Such a newbie mistake--or maybe not, since if I were new to running I would have been more diligent and checked the bag! I knew this was going to be a fast race and wasn't going to run or place so I wasn't worried.
I started off strong at a 7:50 pace (note to self--do mile repeats at this pace! Totally doable and worth improving upon) and then hit some hills. I walked for a minute at about 1.4 in and finished the second mile in 9:20 something. Mi 3 was 8:15 and then the last .1 I tried SO hard to kick into a high gear but was so worried about having an asthma attack that I finished at 6:50 pace but couldn't go any faster. Finish time was 26:16 and is my fastest time since September 2014! This course was not too hilly, was interesting enough to not get boring (even though it was an out and back and no 5k course should be boring anyway!) and was just challenging enough for me to feel great about my time! I ran some cool down miles and finished with 5 miles for the day.
It is kind of bittersweet running so many local races this year and knowing that it will be my last fall/summer in Western PA! I am enjoying them to the fullest and am prepping myself for the 3 upcoming 10k's I have and 2 upcoming 5k's!
Monday, August 22, 2016
Some upcoming races!
I'm pretty excited to be feeling good about my training and about fall being on the horizon! Fall has always been my favorite for so many reasons (which--do I even need to list them?!) but since I started running it became my favorite time to run and RACE!
I have several upcoming races which I'm so excited about! I know this is going to be a strong racing season for me because I have been crushing my summer workouts and working on my mental strength/attitude.
August 27th (this Saturday!)--Banana 5k in Latrobe
September 10th--Greensburg 10k! Debating still doing the half--we will see how I feel when it's time to register/the day of!
Sept 17th--Scottdale 10k! I have won my age group the past two years so I'm looking forward to defending my title! :-p
Sept 25th--Great Race 10k! By far my favorite Pittsburgh Race.
Sept 30th--Pitt Greensburg 5k! Haven't been able to run this race since 2014 but it's race is where I set my yet-to-be-broken PR!
Oct 9th--Dan Villi Memorial 5k! Looking forward to this--it's a new one for me and in my town so I don't have to travel far!
Oct 16th--Penguins 6.6k.. will be an automatic PR at a new distance! Looking forward to this famous Pittsburgh race.
Training update overview for the past two months coming soon. Also... some changes in my personal life coming very soon as well :) Happy running!
I have several upcoming races which I'm so excited about! I know this is going to be a strong racing season for me because I have been crushing my summer workouts and working on my mental strength/attitude.
August 27th (this Saturday!)--Banana 5k in Latrobe
September 10th--Greensburg 10k! Debating still doing the half--we will see how I feel when it's time to register/the day of!
Sept 17th--Scottdale 10k! I have won my age group the past two years so I'm looking forward to defending my title! :-p
Sept 25th--Great Race 10k! By far my favorite Pittsburgh Race.
Sept 30th--Pitt Greensburg 5k! Haven't been able to run this race since 2014 but it's race is where I set my yet-to-be-broken PR!
Oct 9th--Dan Villi Memorial 5k! Looking forward to this--it's a new one for me and in my town so I don't have to travel far!
Oct 16th--Penguins 6.6k.. will be an automatic PR at a new distance! Looking forward to this famous Pittsburgh race.
Training update overview for the past two months coming soon. Also... some changes in my personal life coming very soon as well :) Happy running!
Friday, July 1, 2016
It's been awhile/halfway through 2016?!?!
This is my comeback post ;-)
Life has been CRAZY this Spring (well now it's summer but I'll get there) and I forgot to post for a couple weeks, raced 2 5k's 2 days in a row and then got super sick (just general exhaustion!) so now I'm feeling like a beginner runner all over again.
So here go my race reports, as best as I can remember, from the other week & a brief training update, since I haven't posted workouts since mid-May!
On June 9th, I ran the Bud Murphy's Autism 5k in Connellsville, PA. I had Katie & Christina come watch and bribed them with drinks and apps at Bud's afterwards. It was a small, local 5k and was a great event! Probably 100 people ran or walked and the money raised went to the Autism program at the local hospital (which I am all about supporting!). They had lots of prizes and a raffle and food and ice cream as well. It was a Thursday night race, which is always kind of fun but it ended up being a pretty hot day! The race was hilly (I should have known--it is Western PA) and I saw a few locals that I knew would make it pretty competitive, which is fun. I was pretty anxious, because I don't feel like I've been in racing shape all year yet! I know I have no one to blame but myself. I started off VERY strong--like what is going on strong. I looked down at my watch and I was at a 6:56 pace! I knew I needed to dial it back in order to finish strong. The hills started up on the second mile and my pace took a huge hit--I ran walked a bit and poured water on my head (I know it's only 3.1 miles but it was HOT! and in the evening!) and finished at a 8:50 pace in 27:40. I got third in my AG but of course they only gave prizes away to the first 2. I know I could've caught the girl in front of me if my nutrition and hydration had been on point! This was the first race I've run since finding out I have asthma and I think it's a mental thing but I was REALLY struggling with my breathing towards the end! I know I need to break out of my comfort zone and PUSH myself--they are supposed to be hard! Anyway I had fun and enjoyed a good night with my girl's.
Friday night, June 10th, I ran the Riverview Park 5k in Pittsburgh. It's a new park to me, a small-ish race, was on my way home from work, and all of the money benefited the maintenance of the park--SOLD! I was a bit tired just from a busy week but had learned my lesson from the night before and ate "dinner" at like 4pm (instead of 5:30/6 like the day before--not enough time to digest with all the nerves of racing!). Anyway I arrived and got my bib and swag and stretched out/did a dynamic warm up. I had NO idea what was in store with the course but it was an exciting atmosphere and I loved the saxophone playing the national anthem before the start! The first mile had a short hill and then leveled out. I was at an 8:40 pace and was feeling good. Around .8 miles in, the course went straight downhill!! I LOVE downhill running! I think a lot of people get freaked out and take it slowly but I love to speed past people! I would totally run this race again for this reason alone! My second mile was a 7:25 and I was flying. At around 2.2, I looked up and saw a MOUNTAIN (no joke at all) and walked/ran as much as I can. I wish the rest of the course were flat because I KNOW I could've gotten a PR. Mentally, I just wasn't tough enough to push my pace up that huge hill (it literally finished uphill) and I ended up finishing in 26:50. I got 2nd in my age group and this time I got a medal.
Overall I enjoyed both races and am glad I did them! I ended up getting sick the next day from exhaustion and fighting a fever for the next 3-4 days. I ended up taking a solid 9 days off of running and now I am starting from scratch but am SO glad that I listened to my body and rested up. Until next time!
Life has been CRAZY this Spring (well now it's summer but I'll get there) and I forgot to post for a couple weeks, raced 2 5k's 2 days in a row and then got super sick (just general exhaustion!) so now I'm feeling like a beginner runner all over again.
So here go my race reports, as best as I can remember, from the other week & a brief training update, since I haven't posted workouts since mid-May!
On June 9th, I ran the Bud Murphy's Autism 5k in Connellsville, PA. I had Katie & Christina come watch and bribed them with drinks and apps at Bud's afterwards. It was a small, local 5k and was a great event! Probably 100 people ran or walked and the money raised went to the Autism program at the local hospital (which I am all about supporting!). They had lots of prizes and a raffle and food and ice cream as well. It was a Thursday night race, which is always kind of fun but it ended up being a pretty hot day! The race was hilly (I should have known--it is Western PA) and I saw a few locals that I knew would make it pretty competitive, which is fun. I was pretty anxious, because I don't feel like I've been in racing shape all year yet! I know I have no one to blame but myself. I started off VERY strong--like what is going on strong. I looked down at my watch and I was at a 6:56 pace! I knew I needed to dial it back in order to finish strong. The hills started up on the second mile and my pace took a huge hit--I ran walked a bit and poured water on my head (I know it's only 3.1 miles but it was HOT! and in the evening!) and finished at a 8:50 pace in 27:40. I got third in my AG but of course they only gave prizes away to the first 2. I know I could've caught the girl in front of me if my nutrition and hydration had been on point! This was the first race I've run since finding out I have asthma and I think it's a mental thing but I was REALLY struggling with my breathing towards the end! I know I need to break out of my comfort zone and PUSH myself--they are supposed to be hard! Anyway I had fun and enjoyed a good night with my girl's.
Friday night, June 10th, I ran the Riverview Park 5k in Pittsburgh. It's a new park to me, a small-ish race, was on my way home from work, and all of the money benefited the maintenance of the park--SOLD! I was a bit tired just from a busy week but had learned my lesson from the night before and ate "dinner" at like 4pm (instead of 5:30/6 like the day before--not enough time to digest with all the nerves of racing!). Anyway I arrived and got my bib and swag and stretched out/did a dynamic warm up. I had NO idea what was in store with the course but it was an exciting atmosphere and I loved the saxophone playing the national anthem before the start! The first mile had a short hill and then leveled out. I was at an 8:40 pace and was feeling good. Around .8 miles in, the course went straight downhill!! I LOVE downhill running! I think a lot of people get freaked out and take it slowly but I love to speed past people! I would totally run this race again for this reason alone! My second mile was a 7:25 and I was flying. At around 2.2, I looked up and saw a MOUNTAIN (no joke at all) and walked/ran as much as I can. I wish the rest of the course were flat because I KNOW I could've gotten a PR. Mentally, I just wasn't tough enough to push my pace up that huge hill (it literally finished uphill) and I ended up finishing in 26:50. I got 2nd in my age group and this time I got a medal.
Overall I enjoyed both races and am glad I did them! I ended up getting sick the next day from exhaustion and fighting a fever for the next 3-4 days. I ended up taking a solid 9 days off of running and now I am starting from scratch but am SO glad that I listened to my body and rested up. Until next time!
Thursday, May 19, 2016
Week of 5/9-5/15
This was a weird running week! My in-laws and friends were coming to visit and I was on call for work but I was still going to try to run a 10k in the morning on Saturday and a 5k at night. When real life happened, however, I realized that staying up til 2 the night before and planning a full day of fun with them on Saturday, it was just not a good idea for me to tire myself out and try to run those races and just be tired and miserable! I need to just be content being with people and not try to make it a "who can do the most stuff ever in life?!" competition (which is my baseline and how I've always been). I was still on the fence about it until Friday night when we were going to bed and Brad just said "Make it a donation. You just paid that race entry money to support those two causes and just call it a day. Spend time with us tomorrow." and I was sold. He knows how badly I wanted to race but how miserable I would've been had I gotten 4 hours of sleep and exhausted my body and then interrupted our dinner by running another! And I appreciate that.
Anyway I had a decent week of training anyway. Right now is all about maintaining and just HAVING FUNNNNN running (a lost concept!) I signed up for a Friday night 5k on June 10th (should be fun.. it's an inaugural event and supports a local park and I'd like to experience a post-work race just because it'll be different) and possibly a trail 5k on that following Sunday, but we will see!There is also a trail half marathon on June 19th that I may attempt--I should probably get in a couple of 12-milers if I'm going to do it for sure. Bachelorette parties, concerts, weddings, and baby showers are where my mind will be for the next couple of months, as well as some "welcome home parties" and general trips to visit friends, so running "fun" will be a priority for sure, and just a way for me to keep my sanity.
Anyway,
Monday & Tuesday: Rest--due to just general exhaustion!
Wednesday: 2 Miles in 19:58 and then 30 min upper body lift
Thurs: 2.75 AM in 26:00, 5 mi PM (crazy humidity!! was so excited it started pouring down halfway through. I did 12x200m with active recoveries--47:35 total time)
Fri: 3 mi... took a RUNch... it was the most perfect day and I literally just pulled over and changed. Sunny, 70 degree days don't happen every day and I had to take advantage! Ended up being an awesome "steady-state" run with 8:29 pace! I went out too fast for someone who was going to run the next day but I just went with it!! Days like these are why I run!
Sat: 1 mi hike + eating like a pig all day AKA quality time with people I love!
Sun: 3 mi in 26:23 (8:48 pace--felt awesome! my speed is def coming back) and then 30 min upper body and 20 min lower body!
Only 15 miles running this week but they were quality and I had 3 weight sessions that also rocked! Loving this definition in my upper body esp :D
Anyway I had a decent week of training anyway. Right now is all about maintaining and just HAVING FUNNNNN running (a lost concept!) I signed up for a Friday night 5k on June 10th (should be fun.. it's an inaugural event and supports a local park and I'd like to experience a post-work race just because it'll be different) and possibly a trail 5k on that following Sunday, but we will see!There is also a trail half marathon on June 19th that I may attempt--I should probably get in a couple of 12-milers if I'm going to do it for sure. Bachelorette parties, concerts, weddings, and baby showers are where my mind will be for the next couple of months, as well as some "welcome home parties" and general trips to visit friends, so running "fun" will be a priority for sure, and just a way for me to keep my sanity.
Anyway,
Monday & Tuesday: Rest--due to just general exhaustion!
Wednesday: 2 Miles in 19:58 and then 30 min upper body lift
Thurs: 2.75 AM in 26:00, 5 mi PM (crazy humidity!! was so excited it started pouring down halfway through. I did 12x200m with active recoveries--47:35 total time)
Fri: 3 mi... took a RUNch... it was the most perfect day and I literally just pulled over and changed. Sunny, 70 degree days don't happen every day and I had to take advantage! Ended up being an awesome "steady-state" run with 8:29 pace! I went out too fast for someone who was going to run the next day but I just went with it!! Days like these are why I run!
Sat: 1 mi hike + eating like a pig all day AKA quality time with people I love!
Sun: 3 mi in 26:23 (8:48 pace--felt awesome! my speed is def coming back) and then 30 min upper body and 20 min lower body!
Only 15 miles running this week but they were quality and I had 3 weight sessions that also rocked! Loving this definition in my upper body esp :D
Friday, May 13, 2016
Last Week's Training!
Training week of 5/2-5/8
*Coming back from the Pittsburgh half and getting ready for two races next weekend*
Monday: Rest *Always a good idea to rest the day after a marathon :)*
Tuesday: 3.42 solid trail miles on my favorite trail in 29:38! 8:40 Pace!! Don't know where that came from but I'll take it. Also lifted upper body for 30 mins
Wednesday: 30 min AM lower body lift then 3.57 mile recovery (in 38') in the PM
Thursday: Hiking for 20 mins followed by 30 mins of upper body. I love cross training! I SOOOO need to get a bike!
Friday: 30 min lower body lift
Saturday: 4 miles on a local trail in 36:43 (9:11 pace). Nothing special about this run
Sunday: Intentionally set out to just go slowly and run for 1 hour. Ended up being a really solid run and I got in 6.25 miles. We will see how my 10k and 5k go next Saturday!
*Coming back from the Pittsburgh half and getting ready for two races next weekend*
Monday: Rest *Always a good idea to rest the day after a marathon :)*
Tuesday: 3.42 solid trail miles on my favorite trail in 29:38! 8:40 Pace!! Don't know where that came from but I'll take it. Also lifted upper body for 30 mins
Wednesday: 30 min AM lower body lift then 3.57 mile recovery (in 38') in the PM
Thursday: Hiking for 20 mins followed by 30 mins of upper body. I love cross training! I SOOOO need to get a bike!
Friday: 30 min lower body lift
Saturday: 4 miles on a local trail in 36:43 (9:11 pace). Nothing special about this run
Sunday: Intentionally set out to just go slowly and run for 1 hour. Ended up being a really solid run and I got in 6.25 miles. We will see how my 10k and 5k go next Saturday!
Thursday, May 5, 2016
Training 4/18-5/1
I skipped blogging for my last two weeks of workouts so I wanted to put them here to remember them!
The only thing I will say now that I'm a few days out from my half is that I overdid it on the weekend prior to my marathon. I thought it would be a good way of getting miles in but it ended up being more emotionally and mentally draining than anything. It's a good reminder as I'm contemplating running a 5k this weekend but I know that the 10k/5k double I have planned next Saturday should take precedence! I didn't feel it in my legs but getting up early both Sat and Sun (the only days I have to sleep in) and draining myself mentally by racing both of those definitely did not help me when it came to my A race.
Anyway here were my workouts for the 2 weeks leading up to Pittsburgh:
Mon 4/18 30 min circuit, 10 min upper body *awesome circuit! I need to do that again*
Tues 4/19 REST
Wed 4/20 3 mi AM run (26:47), 100 pushups (started 4/20--have been doing them each day since! my sister and I challenged each other. We added 100 squats a couple days later), 3 mi PM run (27:49)
Thurs 4/21 2.25 mi AM (22:00), 4 mi PM (39:06)
Fri 4/22 REST
Sat 4/23 6.2 mi race (55:48), 1.8 cool down (17:50)
Sun 4/24 7.25 total miles for the day in 1:18. I ran up a mountain for a race and then back down again :)
Total Miles: 27.5
Mon 4/25 REST
Tues 4/26 REST
Wed 4/27 3.35 mi in 30:50
Thurs 4/28 3 in 26:55
Fri 4/29 Needed a workout... didnt want to run. I hiked for an hour up a pretty rugged trail and back down! 2.67 mi total.
Sat 4/30 2.3 mi shakeout
Sun 5/1 13.21 mi (Pittsburgh Half)
Total Miles: 28.67
The only thing I will say now that I'm a few days out from my half is that I overdid it on the weekend prior to my marathon. I thought it would be a good way of getting miles in but it ended up being more emotionally and mentally draining than anything. It's a good reminder as I'm contemplating running a 5k this weekend but I know that the 10k/5k double I have planned next Saturday should take precedence! I didn't feel it in my legs but getting up early both Sat and Sun (the only days I have to sleep in) and draining myself mentally by racing both of those definitely did not help me when it came to my A race.
Anyway here were my workouts for the 2 weeks leading up to Pittsburgh:
Mon 4/18 30 min circuit, 10 min upper body *awesome circuit! I need to do that again*
Tues 4/19 REST
Wed 4/20 3 mi AM run (26:47), 100 pushups (started 4/20--have been doing them each day since! my sister and I challenged each other. We added 100 squats a couple days later), 3 mi PM run (27:49)
Thurs 4/21 2.25 mi AM (22:00), 4 mi PM (39:06)
Fri 4/22 REST
Sat 4/23 6.2 mi race (55:48), 1.8 cool down (17:50)
Sun 4/24 7.25 total miles for the day in 1:18. I ran up a mountain for a race and then back down again :)
Total Miles: 27.5
Mon 4/25 REST
Tues 4/26 REST
Wed 4/27 3.35 mi in 30:50
Thurs 4/28 3 in 26:55
Fri 4/29 Needed a workout... didnt want to run. I hiked for an hour up a pretty rugged trail and back down! 2.67 mi total.
Sat 4/30 2.3 mi shakeout
Sun 5/1 13.21 mi (Pittsburgh Half)
Total Miles: 28.67
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