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
Tuesday, May 3, 2016
Pittsburgh Half Marathon Race Report!
Sunday was NOT my day. I'm going to choose to focus on the positive parts of the weekend, and not the race. I have gone back and forth with how I feel about this race for a couple of days. On one hand, it was my 3rd worst time and I was mentally defeated BEFORE I even started the race. I didn't put in the miles that I needed to while training and DEF didn't get enough sleep or proper fuel the week of. I felt slow and fat and wet and sluggish for the entirety of the race AND the worst part is I barely had fun.
On the other hand, I finished. I spent a somewhat-restful and productive weekend with my in-laws, hubby, and even visited with my sister and our family friend because they were in town. I got some quilting done for some baby quilts I'm making and I got in a wonderful 60 minute hike after work on Friday. I made it through our state inspection and I had two awesome dinner dates the week leading up to it. We had a friend over to watch the draft. I had a week full of family and friends and fun (I couldn't not alliterate there!) and despite no sleep and throwing up my breakfast the morning of the race, I still ran it, got my medal, overcame terrible weather and negative self-talk.
Mi 1-4
9:00, 9:08, 9:00, 8:59 I was feeling good! My A goal was to run a post-college PR (I ran a 1:51 in college but since then I have run a 2:04 and wanted to beat that. That meant I needed to do Yes I went out too fast but I'm always afraid if I don't I never will go "fast" at all throughout the race. It rained mi 1-3 and then i was still able to pick it up for one more mile then...
Mi 5-9
10:26, 9:36, 10:29, 10:23, 10:00 At this point I was "hanging on" and could've potentially made my B goal which was to beat my 10 mi time from March and run faster than a 1:39 (I would run a 1:38:29 so beat it by 31 seconds. That's something I guess!). The hills and being soaked all over were really starting to get on my nerves!
Mi 10-finish
At this point I was at my C goal which was just to finish. I was so depleted after puking up my breakfast that I just had nothing to keep me going. Even the gel I finally took at mile 10 didn't help. My last few miles were: 11:28, 11:17, 12:09, 9:56,1:40--last .2. As you can see I finally got a little bit of motivation to finish strong at mile 13 but not as much as I needed! I finished with a time just in the middle of all 4 of my other half finishing times. Totaly miles/time was 13.21 mi in 2:13:30.
13.1...(NOT pittsburgh!)... I'll be back for you. And this time, I'll be ready!
On the other hand, I finished. I spent a somewhat-restful and productive weekend with my in-laws, hubby, and even visited with my sister and our family friend because they were in town. I got some quilting done for some baby quilts I'm making and I got in a wonderful 60 minute hike after work on Friday. I made it through our state inspection and I had two awesome dinner dates the week leading up to it. We had a friend over to watch the draft. I had a week full of family and friends and fun (I couldn't not alliterate there!) and despite no sleep and throwing up my breakfast the morning of the race, I still ran it, got my medal, overcame terrible weather and negative self-talk.
hanging with my sister saturday afternoon! always a blast to see her :)
Mi 1-4
9:00, 9:08, 9:00, 8:59 I was feeling good! My A goal was to run a post-college PR (I ran a 1:51 in college but since then I have run a 2:04 and wanted to beat that. That meant I needed to do Yes I went out too fast but I'm always afraid if I don't I never will go "fast" at all throughout the race. It rained mi 1-3 and then i was still able to pick it up for one more mile then...
Mi 5-9
10:26, 9:36, 10:29, 10:23, 10:00 At this point I was "hanging on" and could've potentially made my B goal which was to beat my 10 mi time from March and run faster than a 1:39 (I would run a 1:38:29 so beat it by 31 seconds. That's something I guess!). The hills and being soaked all over were really starting to get on my nerves!
Mi 10-finish
At this point I was at my C goal which was just to finish. I was so depleted after puking up my breakfast that I just had nothing to keep me going. Even the gel I finally took at mile 10 didn't help. My last few miles were: 11:28, 11:17, 12:09, 9:56,1:40--last .2. As you can see I finally got a little bit of motivation to finish strong at mile 13 but not as much as I needed! I finished with a time just in the middle of all 4 of my other half finishing times. Totaly miles/time was 13.21 mi in 2:13:30.
13.1...(NOT pittsburgh!)... I'll be back for you. And this time, I'll be ready!
yes i wore my shirt and medal to work yesterday! trying to convince myself to be proud of my accomplishment :)
Wednesday, April 27, 2016
Two Races in 24 hours!
This weekend I officially lost my mind and ran 2 races in one weekend! The even crazier part is that I run the Pittsburgh half on Sunday!
At this point in my training cycle I knew I wasn't motivated to get in quality runs (just burned out, tired, ready for race day) and so I figured I might as well get a good tempo run in and then a nice hill/speed workout the next day.
Saturday morning I got up reasonably early and got a nice breakfast and a shower to help wake myself up. The race was only 25 mins away (probably the closest I'll run all year since I don't live in a great place for running!) and it was a memorial run for a State Trooper killed by a drunk driver. It was at a local Catholic College and was such a great event put on for an awesome cause and I LOVED that they prayed before the race! They had children's races (a 100m and a half mile--it was so cute!) because the trooper who died LOVED kids. His family put on an awesome event to honor their son! All along the course they had signs with different stats about drunk driving and all the proceeds from the race bought breathalyzers for the troopers.
Anyway, on to the race! It was a 5k and 10k and I ran the 10, so I did the loop twice. It was really hilly but my goal was just to treat it as a nice HMP tempo and I ended up getting a race PR of 55:48 (I have run a 53 workout)
Mi 1: 8:16 Felt good-stayed with the crowd and I figured I'd do two miles hard, back off for 2, and finish strong--then I saw the hills and figured I'd cruise downhill but stay consistent uphill
Mi 2: 9:28 Bit of an uphill here but I stayed strong. Was sad when I saw how slow this was but I had to back off in order to race 4 more miles
Mi 3: 8:43 Finished up the first loop with a solid mile, passing people on the downhills.
Mi 4: 8:54
Mi 5: 9:49 Same hill--this time I allowed myself to walk a bit
Mi 6: 9:05 Kept looking at my pace for my goal of 9' miles--I JUST made it!
.2 Mi: 1:33 Finished strong!
1.8 cool down miles for 8 total and I did some serious stretching followed by using a massage chair at babysitting that night! haha
Sun I woke up a bit earlier as this race was 40 mins away. This was the Mt. Summit 3.5 Mi challenge and was, quite simply, running up a mountain! At the top there was an after party and most people had rides down but I chose to run downhill (I earned it after that 1700ft climb and enjoyed the fast running!) for 7.25 miles total.
Mi 1: The first .6 were barely uphill and was just about getting into a groove. I had decided I was going to run the first mile straight no matter what and then would alternate walking and running as needed. 9:55 first mile after the last .4 started getting really tough!
Mi 2: 13:46. Ran 5 minutes, trudged 1 minute, etc.
Mi 3: 15:37.. At this point I was trying to run for 2 cones and walked the rest of the way...7:11 for the last .53. I got a little inspired to run more when I got closer to the finish!
Run down: 3.72 miles in 31:14 (8:24/mi pace) 8:30, 8:13, 7:56, 6:35 for the last .72. It was kind of scary to run all-out downhill so I gradually got more fearless with it. I also didn't want to destroy my knees!
At this point in my training cycle I knew I wasn't motivated to get in quality runs (just burned out, tired, ready for race day) and so I figured I might as well get a good tempo run in and then a nice hill/speed workout the next day.
Saturday morning I got up reasonably early and got a nice breakfast and a shower to help wake myself up. The race was only 25 mins away (probably the closest I'll run all year since I don't live in a great place for running!) and it was a memorial run for a State Trooper killed by a drunk driver. It was at a local Catholic College and was such a great event put on for an awesome cause and I LOVED that they prayed before the race! They had children's races (a 100m and a half mile--it was so cute!) because the trooper who died LOVED kids. His family put on an awesome event to honor their son! All along the course they had signs with different stats about drunk driving and all the proceeds from the race bought breathalyzers for the troopers.
Anyway, on to the race! It was a 5k and 10k and I ran the 10, so I did the loop twice. It was really hilly but my goal was just to treat it as a nice HMP tempo and I ended up getting a race PR of 55:48 (I have run a 53 workout)
Mi 1: 8:16 Felt good-stayed with the crowd and I figured I'd do two miles hard, back off for 2, and finish strong--then I saw the hills and figured I'd cruise downhill but stay consistent uphill
Mi 2: 9:28 Bit of an uphill here but I stayed strong. Was sad when I saw how slow this was but I had to back off in order to race 4 more miles
Mi 3: 8:43 Finished up the first loop with a solid mile, passing people on the downhills.
Mi 4: 8:54
Mi 5: 9:49 Same hill--this time I allowed myself to walk a bit
Mi 6: 9:05 Kept looking at my pace for my goal of 9' miles--I JUST made it!
.2 Mi: 1:33 Finished strong!
1.8 cool down miles for 8 total and I did some serious stretching followed by using a massage chair at babysitting that night! haha
Sun I woke up a bit earlier as this race was 40 mins away. This was the Mt. Summit 3.5 Mi challenge and was, quite simply, running up a mountain! At the top there was an after party and most people had rides down but I chose to run downhill (I earned it after that 1700ft climb and enjoyed the fast running!) for 7.25 miles total.
Mi 1: The first .6 were barely uphill and was just about getting into a groove. I had decided I was going to run the first mile straight no matter what and then would alternate walking and running as needed. 9:55 first mile after the last .4 started getting really tough!
Mi 2: 13:46. Ran 5 minutes, trudged 1 minute, etc.
Mi 3: 15:37.. At this point I was trying to run for 2 cones and walked the rest of the way...7:11 for the last .53. I got a little inspired to run more when I got closer to the finish!
Run down: 3.72 miles in 31:14 (8:24/mi pace) 8:30, 8:13, 7:56, 6:35 for the last .72. It was kind of scary to run all-out downhill so I gradually got more fearless with it. I also didn't want to destroy my knees!
Friday, April 22, 2016
Training Week of 4/11-17
Mon: Off (Phillies opening day!/Travel)
Tues: 5 miles (47:07) and 20 min lower body lift
Wed: 25 min upper body lift
Thurs: 2 am miles, 4.25 pm miles SOLID TRAINING DAY!
Fri: Off (never needed to run more--no alone time in 2 weeks and we had friends coming for the weekend when I got home from work but work calls! I need to become a morning runner so I can "run the day before the day runs me!")
Sat: 3.1 am miles (solid) then we went for an awesome hike with 1200+ ft elevation! 3.2 miles but it took us over an hour. I could drop a lot of weight doing that hike every day ;)
Sun: Off. It's so unlike me to take 3 days off a week but after our friends left I just had no energy--physically or emotionally. I spent the day relaxing with hubby and doing meal prep for my week. My reasoning is that 7 solid days of eating well in this case is better than a single workout. Pittsburgh marathon is coming up quickly so we will see how that goes! I am vowing to myself to never do another marathon or half without a proper training cycle. I owe it to myself to get myself together and work for what I want or else I will never improve! I know I can run sub 1:50 but I just need to put in the miles/work.
Overall a decent week--14 miles of running, 2 lifting sessions, and 3 miles of hiking/cross-training.
Tues: 5 miles (47:07) and 20 min lower body lift
Wed: 25 min upper body lift
Thurs: 2 am miles, 4.25 pm miles SOLID TRAINING DAY!
Fri: Off (never needed to run more--no alone time in 2 weeks and we had friends coming for the weekend when I got home from work but work calls! I need to become a morning runner so I can "run the day before the day runs me!")
Sat: 3.1 am miles (solid) then we went for an awesome hike with 1200+ ft elevation! 3.2 miles but it took us over an hour. I could drop a lot of weight doing that hike every day ;)
Sun: Off. It's so unlike me to take 3 days off a week but after our friends left I just had no energy--physically or emotionally. I spent the day relaxing with hubby and doing meal prep for my week. My reasoning is that 7 solid days of eating well in this case is better than a single workout. Pittsburgh marathon is coming up quickly so we will see how that goes! I am vowing to myself to never do another marathon or half without a proper training cycle. I owe it to myself to get myself together and work for what I want or else I will never improve! I know I can run sub 1:50 but I just need to put in the miles/work.
Overall a decent week--14 miles of running, 2 lifting sessions, and 3 miles of hiking/cross-training.
Tuesday, April 12, 2016
Three weeks to go!
This training week was a step in the right direction! I am finally feeling strong and BALANCED which is my #1 goal in all of life besides running for the glory of God :)
Monday: 5 solid miles after work! I almost ran a 5k PR (25:40 and mine is 25:16) and got 5 miles in 42:10 (8:26/mi). My sinuses are no longer an excuse! I got a good 20 min lower body lift in when I got home.
Tuesday: Off
Wednesday: 20 min upper body in the morning. Still having sinus issues/cold and I just wanted to nip it in the bud. Upper body felt good though!
Thursday: 2.08 AM miles (9:12 pace) and 3.25 PM miles (9:05 pace) for a solid 5.3 mile day.
Friday: Couldn't sneak out of work early enough to run before leaving for an awesome friends/family weekend! Friday I ate a bit more than usual and enjoyed a bonfire and drinks with friends :) #noregrets
Saturday: 3.5 miles in 30:36 (treadmill miles on a busy, exhausting day!)
Sunday: 5 treadmill AM miles in 45:12 (9:02 pace) and then an awesome outdoor/trail 7.02 miles in 1:05:32 (9:20 pace) for a solid 12 miles! I felt awesome that I was able to get my long run in and could still make family a priority. I'm not worried that it was split up because I'll have time for a long run next weekend and also I still ran on tired legs and was less sore the next day since it was split up.
Solid 25+ miles this week and next week I'm hoping for 30 before I taper :D
Monday: 5 solid miles after work! I almost ran a 5k PR (25:40 and mine is 25:16) and got 5 miles in 42:10 (8:26/mi). My sinuses are no longer an excuse! I got a good 20 min lower body lift in when I got home.
Tuesday: Off
Wednesday: 20 min upper body in the morning. Still having sinus issues/cold and I just wanted to nip it in the bud. Upper body felt good though!
Thursday: 2.08 AM miles (9:12 pace) and 3.25 PM miles (9:05 pace) for a solid 5.3 mile day.
Friday: Couldn't sneak out of work early enough to run before leaving for an awesome friends/family weekend! Friday I ate a bit more than usual and enjoyed a bonfire and drinks with friends :) #noregrets
Saturday: 3.5 miles in 30:36 (treadmill miles on a busy, exhausting day!)
Sunday: 5 treadmill AM miles in 45:12 (9:02 pace) and then an awesome outdoor/trail 7.02 miles in 1:05:32 (9:20 pace) for a solid 12 miles! I felt awesome that I was able to get my long run in and could still make family a priority. I'm not worried that it was split up because I'll have time for a long run next weekend and also I still ran on tired legs and was less sore the next day since it was split up.
Solid 25+ miles this week and next week I'm hoping for 30 before I taper :D
Tuesday, April 5, 2016
Last week's training!
I've been slacking with my blogging and my training! I'm on weekend 4/4 of travel coming up here on Friday, and I'm hoping to get in a couple workouts while I'm there but my hubby wants to spend Sat looking for a new car (he's pretty sure he knows the one he wants; just has to test drive it and sign the papers) and then lots of friend and family time while we are there as well! I'd like to get a moderate and long run in while I'm there, however, before Phillies opening day on Sunday.
Here's my last week in "training." Easter weekend I was feverish and had a severe cold. I still can't really breathe out of my nose but had a tremendous workout yesterday despite it so I can no longer use it as an excuse!
Monday, March 28th: Off/12-hour workday after a day of travel!
Tuesday: 3.5 mi run/hike--wanted to just RUN but it was a crazy day for me with phone calls and needing to do a couple things for people so i just took the calls and kept moving! haha
Wednesday: 4.02 mi on the trail on the way home (beautiful, 70 degree day!) then I got home and my new Altra's were there so I ran 2.6 more! 6.62 mi total for the day in 1:03:34.
Thursday: 3.1 AM miles in 28:20 before a crazy weekend!
Friday: Travelled/worked all day and had to finish a quilt in the a.m. Already got up at 5 but if i wanted a workout too I would've had to get up at 4! #nothankyou
Saturday: Hosted my beautiful friend's bridal shower all day then spent time with her and helped her stuff invitations. Can't get those memories back so I'm fine with skipping a workout that day.
Sunday: 5.1 in 48:56. Bonus for it being on a brand-new trail in Pittsburgh on my way home from the airport!
18.3 Mi for the week in 4 days. Next week I want to get in at least 25 miles!
Here's my last week in "training." Easter weekend I was feverish and had a severe cold. I still can't really breathe out of my nose but had a tremendous workout yesterday despite it so I can no longer use it as an excuse!
Monday, March 28th: Off/12-hour workday after a day of travel!
Tuesday: 3.5 mi run/hike--wanted to just RUN but it was a crazy day for me with phone calls and needing to do a couple things for people so i just took the calls and kept moving! haha
Wednesday: 4.02 mi on the trail on the way home (beautiful, 70 degree day!) then I got home and my new Altra's were there so I ran 2.6 more! 6.62 mi total for the day in 1:03:34.
Thursday: 3.1 AM miles in 28:20 before a crazy weekend!
Friday: Travelled/worked all day and had to finish a quilt in the a.m. Already got up at 5 but if i wanted a workout too I would've had to get up at 4! #nothankyou
Saturday: Hosted my beautiful friend's bridal shower all day then spent time with her and helped her stuff invitations. Can't get those memories back so I'm fine with skipping a workout that day.
Sunday: 5.1 in 48:56. Bonus for it being on a brand-new trail in Pittsburgh on my way home from the airport!
18.3 Mi for the week in 4 days. Next week I want to get in at least 25 miles!
Thursday, March 24, 2016
"Training" while on Vaca..
I know I'm not "dedicated." I'm not "competitive." I COULD be! Don't get me wrong--I am able to make the choices to get up early and run while everyone is still sleeping. Or miss out on something so that I can get my training in. Or make time for cross-training, weight training, and upping my mileage (oh and stretching and rolling and icing!) But this training cycle I just haven't made the choice to do so! And my attitude about it changes daily... sometimes I'm frustrated with myself and wish I could get myself together (how harsh is that?) and other times I allow myself to rest and to be PRESENT where I am.
Since quitting my part-time jobs and letting go of some other time-and-energy-suckers, I've found that I really enjoy spending time reading, resting, and spending time being there with people that I care about. On the flip side, I spent at least 90 minutes a day driving and get so frustrated because that's time I could be working out but can't because I'm driving. I try to spend that time on the phone but still get frustrated that I'm not able to do anything with that time.
All that to say, we enjoyed an awesome mini vacation in Florida with some friends this past weekend; hitting up Spring Training baseball games (three different teams!) and eating and drinking to our hearts content. We also walked a LOT as well as enjoyed our deck and dock at our rental on Treasure Island.
Monday: 5 mile trail run in 46:26 on a beautiful day followed by a lower body lift session.
Tues: Off/dinner with kate!
Wed: 3.03 miles in 27:00. Felt good!
Thurs: Off/last minute packing/working late :(
Fri: Walked 4 miles in the airport, to dinner and home, on the beach, etc.
Sat: Got up and got in a 3 mile run, followed by another full day of 4 miles of walking! I enjoyed the weather and the sun and don't feel badly. My 3 mile run was good too :D
Sun: 2.25 mi on the elliptical at our hotel (went to a hotel for the night) followed by a 2 mi day of walking (went on a nature walk and petted armadillos!)
Back to the grind and then a short week of work and then a long weekend in VA for Easter!
Happy Easter! :)
Since quitting my part-time jobs and letting go of some other time-and-energy-suckers, I've found that I really enjoy spending time reading, resting, and spending time being there with people that I care about. On the flip side, I spent at least 90 minutes a day driving and get so frustrated because that's time I could be working out but can't because I'm driving. I try to spend that time on the phone but still get frustrated that I'm not able to do anything with that time.
All that to say, we enjoyed an awesome mini vacation in Florida with some friends this past weekend; hitting up Spring Training baseball games (three different teams!) and eating and drinking to our hearts content. We also walked a LOT as well as enjoyed our deck and dock at our rental on Treasure Island.
Monday: 5 mile trail run in 46:26 on a beautiful day followed by a lower body lift session.
Tues: Off/dinner with kate!
Wed: 3.03 miles in 27:00. Felt good!
Thurs: Off/last minute packing/working late :(
Fri: Walked 4 miles in the airport, to dinner and home, on the beach, etc.
Sat: Got up and got in a 3 mile run, followed by another full day of 4 miles of walking! I enjoyed the weather and the sun and don't feel badly. My 3 mile run was good too :D
Sun: 2.25 mi on the elliptical at our hotel (went to a hotel for the night) followed by a 2 mi day of walking (went on a nature walk and petted armadillos!)
Back to the grind and then a short week of work and then a long weekend in VA for Easter!
Happy Easter! :)
Wednesday, March 16, 2016
Last week in Training!
It's so hard to believe the Pittsburgh Marathon is only 7 weeks away! This week was a decent one, training wise, but the coming 5 weeks will be the real challenge since usually i do most of my mileage on the weekend and I'll be travelling 5 weekends in a row! I just need to be diligent about getting up early and getting my runs done even though I'll be with people.
Monday: 3 trail miles (you will see a theme this week) 26:29 (8:50/mi). I did a brief workout followed by 1.5 tempo miles and a brief cooldown. Left work a little bit late so I had to finish before dark! I am so grateful for longer days that started this weekend!
Tuesday: Off
Wednesday: Lower body lift am, 3.1 mi trail run in the afternoon (27:40 or 8:55/mi), 1 mi hike on my favorite trail in Laurelville to see the sunset!
Thursday: Upper body lift am, 3 trail miles in the afternoon (28:45 or 9:35 pace)
Friday: Off (B came home! I wish I would've spent more time running this week while he was gone but it was nice to be productive around the house and have a lot of girl time as well)
Saturday: 10.22mi trail run (Recap here)
Sunday: 3.75 recovery miles (34:24 or 9:10 pace.) Did my favorite hilly trail which goes uphill for the first 1.25 miles and then you FLY downhill. My downhill mile was at an 8:25 pace!
25 miles this week plus a couple of strength training sessions. Overall a good week!
Monday: 3 trail miles (you will see a theme this week) 26:29 (8:50/mi). I did a brief workout followed by 1.5 tempo miles and a brief cooldown. Left work a little bit late so I had to finish before dark! I am so grateful for longer days that started this weekend!
Tuesday: Off
Wednesday: Lower body lift am, 3.1 mi trail run in the afternoon (27:40 or 8:55/mi), 1 mi hike on my favorite trail in Laurelville to see the sunset!
Thursday: Upper body lift am, 3 trail miles in the afternoon (28:45 or 9:35 pace)
Friday: Off (B came home! I wish I would've spent more time running this week while he was gone but it was nice to be productive around the house and have a lot of girl time as well)
Saturday: 10.22mi trail run (Recap here)
Sunday: 3.75 recovery miles (34:24 or 9:10 pace.) Did my favorite hilly trail which goes uphill for the first 1.25 miles and then you FLY downhill. My downhill mile was at an 8:25 pace!
25 miles this week plus a couple of strength training sessions. Overall a good week!
Monday, March 14, 2016
March Mad Dash 10 Mile Recap
This weekend I ventured off to North Park (a favorite spot of mine but one that is just over an hour away from me, so not worth going to except for a race) for a new distance for myself--a 10 mile race. The park is huge (3,075 acres to be exact) and has tons of trails, but the loop that is usually used for races is a 5-mile one. I ran on it almost a year ago when I ran the JC Stone 50k Ultra and that time I did 4 laps (plus an extra one they tack on in the beginning) for a 21 mile training run. This year, I figured, how hard could 2 laps be?!
I left my phone in the car so I didn't get any pictures before or during (obviously) but you'll see that I snapped a few afterwards. I got there with 35 minutes to spare, got an awesome parking spot, and picked up my bib. The thing that is awesome about North Park is that there are always a ton of people running there if there is a race going on or not! It makes for an awesome mood and atmosphere. It was 50 and overcast, but as soon as I stepped over to the starting line area (with 10 min to go), the sun came out and I swear it was 60 degrees all of the sudden. I had pinned my bib to my jacket (I NEVER overdress!! So unlike me) so I had to unpin it and take it off during the race. More on that later. Pre race there was a woman from the church that the race was raising money for that is a nurse and massage therapist. She saw me stretching and warming up (something I'm really trying to be more diligent about so I'm not so sore post-run or post-race!) and offered to massage me. Let me tell you.... I have NEVER felt so good before a race--completely loose and relaxed--or after!! I really need to look into treating myself to a massage after a long race.
Anyway the race began on time and I was feeling good! I decided to aim for 9:15 miles and thought I'd be able to do that based on my current fitness level.
Mi 1-4 were 8:58, 9:29, 9:01, 9:22, (I started off strong! This is a pretty hilly course! There is a huge one coming during mile 4-5/9-10). At this point I had taken off my jacket and tied it around my waist but could see my car coming up so I chucked my jacket on top of it! haha It was much better running the rest of the time without it.
Mi 5- 10: 9:51, 9:50, 9:56, 9:49, 10:02, 10:52, and 1:03 for the last .13 for a total of 1:28:50 and an average pace of 9:42. This race was REALLY humbling and helped me realize I have a long way to go still. It reminded me how poorly I pace myself (I need to warm up for the first mile or two and then settle into a pace!) BUT I am grateful for a beautiful day, supporting a good cause, and a long run. There's nowhere to go but UP!
Afterwards the sun was really shining and it was about 64 so I changed into my race shirt and read on one of the park benches. Really couldn't have asked for a more relaxing day afterwards!
I left my phone in the car so I didn't get any pictures before or during (obviously) but you'll see that I snapped a few afterwards. I got there with 35 minutes to spare, got an awesome parking spot, and picked up my bib. The thing that is awesome about North Park is that there are always a ton of people running there if there is a race going on or not! It makes for an awesome mood and atmosphere. It was 50 and overcast, but as soon as I stepped over to the starting line area (with 10 min to go), the sun came out and I swear it was 60 degrees all of the sudden. I had pinned my bib to my jacket (I NEVER overdress!! So unlike me) so I had to unpin it and take it off during the race. More on that later. Pre race there was a woman from the church that the race was raising money for that is a nurse and massage therapist. She saw me stretching and warming up (something I'm really trying to be more diligent about so I'm not so sore post-run or post-race!) and offered to massage me. Let me tell you.... I have NEVER felt so good before a race--completely loose and relaxed--or after!! I really need to look into treating myself to a massage after a long race.
Anyway the race began on time and I was feeling good! I decided to aim for 9:15 miles and thought I'd be able to do that based on my current fitness level.
Mi 1-4 were 8:58, 9:29, 9:01, 9:22, (I started off strong! This is a pretty hilly course! There is a huge one coming during mile 4-5/9-10). At this point I had taken off my jacket and tied it around my waist but could see my car coming up so I chucked my jacket on top of it! haha It was much better running the rest of the time without it.
Mi 5- 10: 9:51, 9:50, 9:56, 9:49, 10:02, 10:52, and 1:03 for the last .13 for a total of 1:28:50 and an average pace of 9:42. This race was REALLY humbling and helped me realize I have a long way to go still. It reminded me how poorly I pace myself (I need to warm up for the first mile or two and then settle into a pace!) BUT I am grateful for a beautiful day, supporting a good cause, and a long run. There's nowhere to go but UP!
Free race photos baby!
My view from my bench!
My lunch stop on the drive home!
Afterwards I met a friend for a pedi and got in a nice upper body workout before relaxing with Brad for the night. All in all, I'm glad I got the miles in and would love to do the race again--when I'm in better shape! ;)
Thursday, March 10, 2016
Half Marathon Week 4 Training
Had a little bit of a stronger week this week! I am just not a high mileage runner & never will be but I admire anyone who can be!
Monday: 5 miles on the trail in 48:48 (9:46). Not my fastest but I got some good mileage in!
Tuesday: 5.65 miles on the trail in 53:39 (9:30/mi). I did 5x400 m sprints (at 8:00/pace) and clearly on my recovery 400's I was taking it easy! haha
Wednesday: Off
Thursday: Upper body lift in the morning (20 min--felt good to get back to lifting again!) and then 2.5 very slow (10:00/mi) miles in the dark. I realized I was going slowly because I was so afraid of tripping on a root or a rock haha
Friday: 3.5 morning miles in 33:52 (9:35/mi) up the crazy hill where I live and down! I know a hill run a week will pay off for me I just have to keep it up!
Saturday: 5 miles on a flat route near my house in 46:08. I was aiming for 46 but the end was a struggle! I ended with a couple sub 9 miles and averaged at a 9:14 pace.
Sunday: Off
Ended up with 21.65 miles this week & I'll take it!
Monday: 5 miles on the trail in 48:48 (9:46). Not my fastest but I got some good mileage in!
Tuesday: 5.65 miles on the trail in 53:39 (9:30/mi). I did 5x400 m sprints (at 8:00/pace) and clearly on my recovery 400's I was taking it easy! haha
Wednesday: Off
Thursday: Upper body lift in the morning (20 min--felt good to get back to lifting again!) and then 2.5 very slow (10:00/mi) miles in the dark. I realized I was going slowly because I was so afraid of tripping on a root or a rock haha
Friday: 3.5 morning miles in 33:52 (9:35/mi) up the crazy hill where I live and down! I know a hill run a week will pay off for me I just have to keep it up!
Saturday: 5 miles on a flat route near my house in 46:08. I was aiming for 46 but the end was a struggle! I ended with a couple sub 9 miles and averaged at a 9:14 pace.
Sunday: Off
Ended up with 21.65 miles this week & I'll take it!
Monday, March 7, 2016
in a speed slump!
I can't figure out what's going on with my pace! I think I need to start training via heart rate or something different (maybe running without looking at my pace or without a watch in general?) because I am running 45-60 seconds slower per mile than I was in January with no explanation.
Theories:
1) My new shoes--they are smaller/lighter/have less support and probably should just be worn for speed workouts and for races. I think I need to get heavier ones with more support for all of my training
2) Distance of my runs--in January and December I was consistently running 2-3 miles. Now I'm running an avg of 5-6 miles per run so I guess that would make my paces slower
3) Weight? I swear I haven't gained any weight since Jan/Dec--or if I have it is muscle! I'm so confused!!
4) Back adjustments--I started going to the chiro and learned about all these issues with my neck and back in January, but wouldn't that make me run faster if I'm finally getting adjusted? Unsure about this one
5) Mental block/plateau--It's possible I'm just thinking way too much about it and just need to relax. I'm trying to work on visualization more and mentally preparing myself for workouts and races. I've been reading this awesome book called "Mind Gym" about sport psychology and
6) Lack of warm up/cool down/stretching--It's been awhile since I've actually done a quality progressive warm up or dynamic stretching, and I probably foam roll 1/10 runs (which is terrible to admit).
Solutions:
1) I'm getting new shoes. I'll go get fitted for some supportive ones.
2) Keep running longer distances--eventually my fitness will get there!
3) I can't "eat whatever I want" just because I run and I need to keep that in mind
4) I'm going to keep going with the treatment my chiro suggested
5) Visualization. Determination. Planning.
6) I'll spend 10 minutes stretching each day, even if I'm not running that day! :D
Monday, February 29, 2016
getting back into it!
I upped my mileage by 10% this week and I plan to do the same next week! If i can keep it up and consistently run 30-35 miles a week I should be able to get back to racing weight and set myself up for a half marathon PR this year!
I've eyed up a few more races and am tentatively thinking of signing up for 11 more races! I need to find out what's going on with my husband's job though first! I figure if a race every other week or once a month keeps me motivated and healthy than it is worth it! oh and of course a new pair of running shoes now and again...
Monday: 1.43 mile hike to keep my legs fresh after a lot of miles last weekend! It was a beautiful day and I had to really keep myself from running because I had a hard workout planned for ...
Tuesday: 35 min tempo with a warm up and cool down made for 7.10 total miles on my favorite trail! It was such a beautiful day and this run made me feel fit and strong :-)
Wednesday: OFF
Thursday: 6 X 400m with a warm-up and cool-down made for 4.5 miles total for this beautiful snowy run! After dinner I got a shoulder/back workout in and felt great.
Friday: 2.5 miles before work.. I really meant to run more but my new book (about women's mood swings and hormones and how we need to be affirmed as women to be successful in this crazy world!) took precedence at 6am! haha
Saturday & Sunday: OFF due to a quick trip to my hometown! I was planning on getting in a run Sunday morning but being on our feet 8 hours (standing, walking, dancing at the Bruce Springsteen concert (!!)) on Saturday made me just sleeeep in and do a little sight-seeing on Sunday. Here's hoping for a solid 25 miles this upcoming week!
I've eyed up a few more races and am tentatively thinking of signing up for 11 more races! I need to find out what's going on with my husband's job though first! I figure if a race every other week or once a month keeps me motivated and healthy than it is worth it! oh and of course a new pair of running shoes now and again...
Monday: 1.43 mile hike to keep my legs fresh after a lot of miles last weekend! It was a beautiful day and I had to really keep myself from running because I had a hard workout planned for ...
Tuesday: 35 min tempo with a warm up and cool down made for 7.10 total miles on my favorite trail! It was such a beautiful day and this run made me feel fit and strong :-)
Wednesday: OFF
Thursday: 6 X 400m with a warm-up and cool-down made for 4.5 miles total for this beautiful snowy run! After dinner I got a shoulder/back workout in and felt great.
Friday: 2.5 miles before work.. I really meant to run more but my new book (about women's mood swings and hormones and how we need to be affirmed as women to be successful in this crazy world!) took precedence at 6am! haha
Saturday & Sunday: OFF due to a quick trip to my hometown! I was planning on getting in a run Sunday morning but being on our feet 8 hours (standing, walking, dancing at the Bruce Springsteen concert (!!)) on Saturday made me just sleeeep in and do a little sight-seeing on Sunday. Here's hoping for a solid 25 miles this upcoming week!
Monday, February 22, 2016
Week 3 Pittsburgh Half Training!
I am feeling it today! Too much ramping up of the mileage in the past few days. This week was a lot with being on-call for work so i didn't really have a chance to be anything but a weekend warrior!
Monday: Had another chiro appt and he told me to "take it easy" which I took literally and didn't get off the couch all evening. I watched a lot of "Fixer Upper" though and now have a ton of ideas for when I buy my own fixer-upper :-P
Tuesday: Ran 3 miles in the gym at camp and then did 25 minutes of lower body weights and supersets.
Wed/Thur: OFF
Friday: 20 minute upper body lift in the AM.. PM 2.4 mi trail run... (23:00. Hard on the slushy trail.) Ended up staying later at work than I wanted to (when will i just force myself to become a morning runner??) so I only had time for this before going home and making dinner. I did make us a really healthy dinner though and same with all my meals this weekend. I am trying to make Brad's life better but you would swear I'm hurting him making him eat all these veggies!
Saturday: Managed 8.55 mi (1:22:19) which is the longest I've run in awhile! My hip flexors were acting up a bit afterwards but I did some yoga and stretching to allow me to get a run in on Sunday, too.
Sunday: 4.55 mi in 42:54, rounding out the weekend to a 13.1 in 2:04:13. I'm still pretty sore today! This is what I want to avoid by increasing mileage so these weekend runs don't knock me out for the rest of the week.
This week coming up I'm hoping to increase my mileage by about 20% to get where I need to be. I really need to lose 10ish pounds for me to be back to where I was with speed and hopefully crush this half. I can do this by adding mileage (obviously) because I can't see how I can possibly make my diet any better (unless I just add more protein and POSSIBLY cut out wine.. but that's a last resort). We are heading to Rochester for a very quick trip this weekend to see Bruce Springsteen and to celebrate 3 years of being together! Hoping I can fit in a good run on Sunday even though we will be travelling that day.
Monday: Had another chiro appt and he told me to "take it easy" which I took literally and didn't get off the couch all evening. I watched a lot of "Fixer Upper" though and now have a ton of ideas for when I buy my own fixer-upper :-P
Tuesday: Ran 3 miles in the gym at camp and then did 25 minutes of lower body weights and supersets.
Wed/Thur: OFF
Friday: 20 minute upper body lift in the AM.. PM 2.4 mi trail run... (23:00. Hard on the slushy trail.) Ended up staying later at work than I wanted to (when will i just force myself to become a morning runner??) so I only had time for this before going home and making dinner. I did make us a really healthy dinner though and same with all my meals this weekend. I am trying to make Brad's life better but you would swear I'm hurting him making him eat all these veggies!
Saturday: Managed 8.55 mi (1:22:19) which is the longest I've run in awhile! My hip flexors were acting up a bit afterwards but I did some yoga and stretching to allow me to get a run in on Sunday, too.
Sunday: 4.55 mi in 42:54, rounding out the weekend to a 13.1 in 2:04:13. I'm still pretty sore today! This is what I want to avoid by increasing mileage so these weekend runs don't knock me out for the rest of the week.
This week coming up I'm hoping to increase my mileage by about 20% to get where I need to be. I really need to lose 10ish pounds for me to be back to where I was with speed and hopefully crush this half. I can do this by adding mileage (obviously) because I can't see how I can possibly make my diet any better (unless I just add more protein and POSSIBLY cut out wine.. but that's a last resort). We are heading to Rochester for a very quick trip this weekend to see Bruce Springsteen and to celebrate 3 years of being together! Hoping I can fit in a good run on Sunday even though we will be travelling that day.
Wednesday, February 17, 2016
1 c Spinach, 1 c kale, 1/4 cucumber,3 mini bell peppers, 1 can tuna, 1/4 red onion, 1/4 cup red quinoa, and a little bit of crumbled bleu cheese with balsamic vinaigrette.. yum!
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