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Run for Haiti 5K Recap!

Monday: Rest

Tuesday: 5.2m easy 9:21/pace

If you follow me on Instagram you already know the outcome of Sunday’s 1st attempt at a sub 20:00 5k!

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There’s not a whole lot to say about the race (cause 5ks are a whirlwind) except it felt as good as a 5k can feel. It was hard, yet bearable. I held back the first mile, pushed through the 2nd and gave everything I had in the 3rd and still managed to kick the last 400m. I paced myself as best I could for the given day. We had a ton of that mean wind again (10mph, 28mph gusts), and the course was nothing but rolling hills except for the start & finish which was on a high school track.

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That picture was of the last few hundred feet and me squinting to read the clock. I finished in 20:51, 3rd overall female and 1st in my age group.

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A few things I did differently during the race than my previous 5ks: I warmed up for 20 minutes. I made sure I was pushing during the entire race. If I felt like I was taking a breather or my foot was on the ground too long, I just picked up the pace! Kept saying to myself, “Forward, move forward” or “pick up your feet, keep moving.” One thing that really got my motivation sparked was this saying I found on Instagram the night before:

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I literally repeated “You can stop when your done” out loud and to myself when I felt like I wanted to quit. Which suprisingly didn’t come around often. These mantras & positive thinking tools were actually on my side this time, which makes me even more excited for running longer distances. Plus, I was on a mission. There wasn’t time to waste! Instead of going into this race expecting the worst, I wanted only positive thoughts and planned for the best outcome with the reality that the best outcome was going to hurt and be uncomfortable.

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Now I know you might think, I’m usually upset with myself after a race I didn’t hit goal on. Usually you’d see the Mackayla Maroney meme of her not “impressed” face, but honestly, i knew going into this race i’d run between a 20:30-20:55. I’d never understood how elite runners and coaches can predict race times so closely but I totally get it now.  And in another 4-8 weeks I’ll shoot for a sub 20 5k because i know how many more weeks it will take to drop time, based on the previous training log.

Based on all previous training logs a very awesome meal & adult drinks are part of the recovery. First this lady & her man met us at McCormick & Schmidt’s Grill.

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Emmeline & Joe!

Breakfast included us all splitting donuts & berries:

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I ordered eggs benedict & Cameron got some sort of chicken with eggs thing. I can’t remember, I was so tired and brain dead at this point.

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Last Week

Monday: 15min Rope Pull Machine

Tuesday: 6m interval 10 x 200s (5 @ 5:33/pace, 5 @ 5:30, 2 @ 5:27), 100 TRX Chest Press + 100 TRX Chest Flys

Wednesday: 3000m row, 20 min TRX Rip Trainer

Thursday: 6m + 5 strides easy 8:40/pace

Friday: 3.1 easy 7:57/pace, 20 min shoulders

Saturday: Rest

Sunday: Run for Haiti 5k 6:44/pace + 1m warm up

Total Miles: 19.2

Best tips for a 5k?

Mantras to stay positive??


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Snow, St. Pattys, 5ks and Random Facts for a Random Week!

Monday: 15min Rope Pull Machine

Tuesday: 6m interval 10 x 200s (5 @ 5:33/pace, 5 @ 5:30, 2 @ 5:27), 100 TRX Chest Press + 100 TRX Chest Flys

Wednesday: 3000m row, 20 min TRX Rip Trainer

Thursday: 6m + 5 strides easy 8:40/pace

Friday: 3.1 easy 7:57/pace, 20 min shoulders

Happy Spring! Even though I woke up yesterday to Christmas outside…

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Don’t worry, it all melted into a slushie during the day. I’m planning to run (weather permitting again!) a 5k this Sunday. The Run for Haiti 5k in Reston, VA. I ran this same race 2 years ago, so i’m excited to attempt a course PR! Sunday is supposed to be cold, but dry, so I gotta take the chance, be like Nike and Just Do It! Cross your fingers and hope the stars align!

Aaaand since I missed it, happy St. Patrick’s day! One day i’ll get my life together and blog on a more consistent basis, but for now, retroactive posting it is 🙂 On the 17th we were given some pretty nice kelly green Gold’s Gym shirts to wear.

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and I had an awesomely green drink over the weekend! #1 Fun fact about me: i love drinks with herbs. If it says mint or basil Im ordering!
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#2 Fun Fact- My hair grows really slow.  I cut my hair really short in 2011 and have been growing it out since. It was not fun running with short hair…

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and as it started growing out…
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And Random Fun Fact #3- I lived in Asheville, NC for a short period of time in 8th grade, and visit there every so often. One of my favorite places.. I think i just really really love mountains 🙂
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Enjoy the weekend! I promise I won’t wait a week to update everyone on the 5k outcome!

How far are you running this weekend?

Tell me about the weather near you..did spring actually arrive yet??


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From Distance to Speed!

Monday: 30min TRX Rip Trainer full body w/o4m easy 8:25/pace

Tuesday: 6.1m intervals 8 x 400s (3 @ 5:39/pace, 3 @ 5:37, 2 @ 5:39)

Wednesday: 2500m row, 100 burpees, 100 knees to chest situps

Thursday: 5.3m 7:19/pace fartlek run (1st outside run in a month!)

I was watching a track meet on the Big Ten network last weekend, and it reminded me how I used to think that sprinting and track work were kinda unnecessary and a very separate category from distance training. I understand now, they’re not separate. The longer you run and the bigger your goals become the more important speed/interval work are.

Looking back at my running logs I don’t know if I really pushed myself during track work or did a tempo run properly, however—> you can’t do everything right the first time and pushing yourself during those types of workouts takes a coach, friends or a specific goal to really start understanding what you want out of running. Right now I want to get faster. Period.

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Just me, the sun and a trash can

Sure i’ve gotten faster over the years, times dropped here and there, but now I want to go fast. There’s a difference between having to run fast and wanting to. It’s like that strange thing you did as a kid: run as fast as you can, collapse in the grass, huff and puff until you can grab your Capri Sun off the cement staircase, then do it all over again with a big smile on your face. Just because. Remember running just because?? #Iamgettingold

Kids don’t have a concept of what’s fast or slow. They don’t use a Garmin and information to set a pace for the day, they just play and run until they can’t anymore. At least when i was little we did this. I hope it’s somewhat similar for my future kiddos. I guess the point i’m getting at is i’m ready to run like a kid again, without limits. Chasing, happy and fearless.

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Ca-li-fornia Looove

Taking a break from the marathon (half & full) has really given me a breath of fresh air. If I skip a long run (like last weekend) it’s not the end of the world and isn’t going to ruin training. Recovery has been whatever it needs to be. I have less “easy” running days and harder workouts so here and there I take an extra day off from running. Recovery and less stress have made running extremely fun again! <—what a concept! lol.

I’m still averaging a 10 mile long run on the weekends, sometimes with a hint of speed thrown in, but often not. I don’t dread the long run, I’ve been enjoying it! i look forward to running 2-3 minutes slower than the tough paces from interval training during the week. 5k training has really shown me what my true paces are. Below are my average current paces at different distances.  This shows that I (and we!) are capable of so much more. I never, ever-ever-ever, thought I could get go faster than a 7:00/mile. And once in a while, sub 7s would flash across my Garmin, scare me and I’d slow down. I’m thinking there’s a speedy little bunny in me that wants to get out.

200s: 5:30    400s: 5:42     800s: 6:19   1000s: 6:36   Mile Repeats: 7:00

I don’t really know why i felt the need to over share today, I guess it’s just a reminder that although training is different it’s rejuvenating my love for running. ❤

…and a random  sunset from Maryland a few weeks back.

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Last Week

Monday: Rest/traveling

Tuesday: 6m easy 8:40/pace

Wednesday: 7.3miles interval work- 6 x 1000m progressive repeats (6:44, 6:39, 6:33, 6:27, 6:22)

Thursday: 30 min snow shoveling!

Friday: 3000m row, 50 lb dead lifts/ 20lb single leg dead lifts –light easy workout.

Saturday: Rest

Sunday: Rest

Total Miles: 13.3

What do you do (or have done) to keep running fresh?

What makes you run happy? 


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Change Is…

Monday: Rest

Tuesday: 20min running drills, 5 miles speed work 12 X 200s, 10 min core

Wednesday: 40min shoulders, 3m easy 9:15/pace (did 1 mile in zero drop shoes–slowly incorporating foot/ankle drills as well as minimalist running), 1500m rowing

We are 14 days into the new year I’m sure all the cleanses, detoxes, smoothie, clean eating, run until your feet fall off, spend every waking hour at the gym are all being kept right? Well if the goals you’re keeping are already slipping by the hour, make sure you question “why” you set the goal and “how” you plan to adjust to see that goal till the end. Another good idea is to write down WHY you want to change and put that list everywhere. Fridge, bathroom mirror, dashboard–every place you need the motivation and reminder to keep doing something positive for you.

Me and fellow CPT Adrienne @ the gym. Work life is pretty awesome.

Me and fellow CPT Adrienne @ the gym. Work life is pretty awesome.

Yesterday was the first real day doing a CFE (crossfit endurance) running workout. I dove right into the strength workouts and am getting used to a higher intensity style of training, but I haven’t touched the running workouts.  Because.. let’s face it, change is hard.

Changing the normal 4-5 days of running mostly easy miles, a speed day and a long run– to running less but upping intensity in almost every workout is going to be a hard. 5k training is totally different than marathon training and CFE training is different than traditional running plans. In order for me to try and see if this training works, i can’t half ass it or do just pieces of it. I need to give it 100% and trust that these guys know what they’re talking about and put these workouts together for a reason. The reason might just make me a better runner, and I can’t get better without changing.

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Yesterday was also the first day of the 8 week CFE 5k training. Unbreakable Runner comes with 3 levels (beginner, intermediate & elite) for the 5k, 10k, 1/2, Full and Ultra marathons. (did anyone see that it made Competitor’s list of running books you should be reading??)

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I’m following the elite program since my base is built up & I’m used to working out 2x/day. (Most of the elite workouts include strength and running in the same day) Yesterday morning I was so nervous about the workout: 12 X 200s. Terrified actually. I’m a distance runner. Not a sprinter. 200s??? I didn’t even know how long 200s were…it’s about .13 miles fyi! Before I ran I spent 20 minutes warming up and doing CFE drills and then it was treadmill time!

The verdict? I went out too conservatively with my paces, but in all fairness, i’ve never sprinted faster than 5:58, and that happened once. In between each interval the workout called for 1:30 recovery. I walked for a minute then jogged for about 30 seconds leading into the sprint.

1 mile warm up @ 9:00/pace

5 x 200 @ 6:00/pace

5 x 200 @ 5:52/pace

2 x 200 @ 5:45/pace

1 mile cool down @ 9:00/pace

To be honest, I was nervous. Doing new things is scary, even if it’s just running faster.

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What are your workout resolutions for the year, and are you on track? 

What is big change are you working on?