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Rock N’ Roll DC 2017 Recap!

Monday: 40 min legs (back squats/deadlifts for volume), 5m easy 9:31/pace

This was a big one. Bigger than I expected or hoped, way beyond a time PR.

The week of the race was typical. I was antsy, nervous and my training log concerned me. Pacing was all over the place and some workouts were scaled down and adjusted. Extremely different from how marathon training went last fall, where I hit almost every running workout and every pace to the T.

So I started examining the log as a whole: I put in all the miles, 45-51 miles per week, and did each workout to the best of my ability, all while increasing strength training days from 2x to 3-4x weekly, which meant getting used to training 2x a day (or two-a-days as it’s called). The work was there. The power from lifting heavy should translate to the run as long as I tapered well.  And with that, I put the log away and told only two very close people what my goal was. 1:33.

The forecast was rough in the DC area that Saturday. Cold and 25 degrees at the start, and lots of NW winds 10-15+ mph. Fortunately nothing new to me. If you’ve been following my blog the past year, i can’t seem to get away from the wind.

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info from my Garmin that day

But the freezing cold on top of it lead to wearing a lot of layers and we were all so happy the sun was out. It was the only thing keeping the weather bearable. I hopped on the Metro with Brian & Betty, a few runner friends I met at my Gold’s Gym.

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Brian & Betty 

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We had plenty of time to use the bathrooms, get hydrated and get into our corrals. The first miles were flat, so the plan was to hold back until after the big hill between miles 6-7 and then start speeding up.

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The flat miles weren’t incredibly easy for me. My left shin was tight and i was hoping it would shake out in the first couple miles but it didn’t. I felt it tighten every step of the way. I felt good otherwise, almost bouncy in a way and had a ton of energy.  I was afraid of pushing too hard in the beginning in case the shin/calf muscle became more of an issue later in the race, so i was running on feel for the first half.

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The big hill came and went. Once I felt recovered enough to push a little I did just that. The grade change helped stretch my calf and loosen up my shin. The uphills actually felt better than the flats and I could almost relax a bit on the downhill portions. Almost. There was no time to relax, i had work to do.

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This half was not easy. Mentally I was having a great race, I was doing well going on effort while still keeping my goal time in mind. When it got tough and i felt like slowing down, and that happened several times, i just repeated a short piece of a pep talk I got that morning.

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You’re going to fly. Over and over I said that to myself. And you know what, it made me feel fast and weightless. And focusing on the finish kept me sharp.

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The last couple miles were hard. I don’t remember much because I was focused on a quick leg turnover, and pushing through muscle fatigue, especially while on a few short & steep hills that had my legs screaming. But when you only have a mile to go, you go. Proud of that last mile.

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official 1:33:47

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3 Big things happened for me in this race, which is why I said it was major and so much more than a time PR.

  1. I started in Corral #1. When i first ran the Rock n Roll DC 1/2 back in 2013, I believe i was in Corral 5 or 6. I made it a goal of mine 4 years ago to make it into #1. It was a special feeling having my bib read #1.
  2. I PR’d at my heaviest racing weight to date, in the coldest temps i’ve ever run in and the most clothes i’ve ever worn. I’m about 7lbs heavier than the marathon last November and 16lbs heavier than my first marathon. I’ve been consistently gaining muscle mass and running faster year after year. To PR with all that additional weight, on a windy, cold, hilly course reinforces that my training is on point and I’ve got faster times ahead.
  3. I broke into the top 100 females at a major half marathon. This was the big one. Bigger than the actual time I finished in. It has been a goal of mine to break into the top 100 of a major race for years. When i found out I was 67th, I got teary and overwhelmed with happiness. It’s been a long time since i’ve been able to let myself enjoy these victories and allow myself to be proud.

Til’ next time kids.

Last Week

Monday: 5m easy 9:05/pace

Tuesday: Crossfit, 6m easy 8:46/pace

Wednesday: 6m easy 8:41/pace

Thursday: 3m easy 9:22/pace

Friday: Rest

Saturday: 13.1m Race 7:10/pace 

Sunday: Rest

Total Miles: 33.1

What goals besides time goals have you set for yourself?

What are your current goals?

 

 

 


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Random Friday: Fitness, Christmas & Pizza + Spartan Winner!

Monday: 10.6m long 8:23/pace
Tuesday: Crossfit, 5m easy 7:45/pace
Wednesday: 1hr barbell skill work, 7m easy 8:15/pace
Thursday:
Crossfit

Hey guys, lots of things to share with you today! But first let’s announce the winner of the Spartan Race Entry Giveaway–Congrats to GREG P.! Please email me at Shesgoingforspeed@gmail.com.

First and most important,  I signed up for the Rock N’ Roll DC 1/2 (March 11th). I can’t quit this race. I ran it so strong last year I want to gun for another course record.

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Speaking of records, I can now do 5 chin ups at a time (palms facing in). It’s been a goal forever, i’m slowing making progress! Now about those wide grip pull-ups…

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Studying this winter to become a Run-Fit Certified Coach. I’m also taking a USA Weightlifting course in January (Merry Christmas to me). Gotta get them continuing education credits and also, i’m sort of falling in love with Olympic lifting.

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And last in the fitness category- the Vazee Rush’s are pretty awesome. Super lightweight and cushioned. I’ve only used them for shorter runs so far. Kinda wish I ran in the dark, since they glow!

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Last weekend was spent at the Raycroft Christmas party- if you don’t know them already (they pop up on the blog often) they are basically my unrelated family. They call me their daughter and are all around amazing people. I opted to travel for their annual party this year instead of Christmas weekend, and i’m so happy I did. I got to catch up with a lot of old friends and a lot of good pizza.

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the midwest does it best.

Our attempt to start the night as classy as possible, sipping and swirling some Laphroaig and getting a picture with the sword. Cheers! Now onto the fun stuff..

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Adam & Trish (brother and sis-in-law) sat at the dessert table and I ate a TON of cookies and brownies.

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I’m not joking, i ate a lot of dessert…hence the picture on the right. #holidayguilt

Jell-O shots..

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Newly engaged friends: Patrick & Liz

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Did you know that Jell-O shots turn your tongue a different color? No, just me then..

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Josh, Steven, Michael and me

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Have a very Merry Christmas and Happy Holidays!!

 

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Last Week

Monday: 8m easy 7:22/pace

Tuesday: Crossfit

Wednesday: 8m easy 8:29/pace

Thursday: 5.1m easy 9:00/pace, 1 hr barbell skill work & backsquats

Friday: 7m easy 8:35/p, 1hr shoulders/glutes

Saturday: Rest (unless you call shoveling snow and dancing until 4:00am a workout. haha)

Sunday: Rest

Total Miles: 28.1

Traveling this weekend?

Running on Christmas Day?


2 Comments

Thanksgiving in Pictures

Monday: Rest

Hey guys! I promise the Philly race recap/BQ awesomesauce post is going up this week! Keep an eye out, but for now I needed to say hi, happy Tuesday, sorry i’ve fallen off the face of the earth and I am so thankful for many people in my life who support and love me. Enjoy some of the fun pictures from Thanksgiving! ❤

View at the back cabin:

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nephews: Brant Mason Jaxon, cousins: Brooke & Colton & 2nd cousin: Gabby 🙂

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Sister-in-law Trish & my brother Adam

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Le & my cousin Becky (you can see the Maley resemblance right?)

My nephews Brant, Mason & Jaxon could not stop talking about how many pull-ups and pushups they could do or how fast they could run! Melted my heart, they were speaking my language, and they aren’t full of it… those kids are strong!

In the Maley house, Uno is tradition.

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purple teeth ain’t no thing

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sleeping bag snuggie? I don’t know but it was warm

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Mara, a new face and always welcome!

More cards…and a hat that was worn by the “President.”

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Becky, Josh, Mara, Trish

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Matt, Me, Adam

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Last Week

Monday: Rest

Tuesday: Crossfit

Wed-Sat: Rest

Sunday: 7m + 30 min lift (front squats & push presses for volume)

Total Miles: 7 (that first run back felt glorious!)

How did you spend your Thanksgiving?

Annual traditions?? Ours involve a lot of drinking and cards haha


18 Comments

Roller Coaster Race 10K Recap!

A week ago i woke up to run a 10k. If you haven’t noticed I don’t do these often. I’m a half marathon kind of girl. I was invited to run and decided it was smarter to race a 10k, then be tempted by doing another half during full marathon training. I want all my efforts to go to the marathon and so far i’m happy about sticking to the plan.

Sunday the 16th i woke up to my very usual race day breakfast: banana, pb, honey stinger waffle and Nuun.  Coffee was my companion as I drove 30 minutes to the race start. It was a beautiful morning. The sun and huge moon were both out and for a split second I thought that must be what Tatooine is like. Then i realized Tatooine isn’t real and i’m a huge nerd. haha.

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I arrived about an hour and a half before the race started, parking was free for racers, and I picked up a race bib easily. The volunteers were perky and helpful, the DJ had music blaring and everyone seemed to be having fun even though the race hadn’t even started. I had plenty of time to use the bathroom, finish coffee, and get in a proper warm up.

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A mile into warming up in the empty section of the parking lot, I realized I have no idea how to race a 10k. More than likely, i’d go out too fast, struggle my way through and hate the last 3 miles. Well, to try and avoid complete burnout, I planned to take this race as a, “faster than normal tempo, tempo.” I was aiming for 7:15-7:20/pace (normal tempos for me are 7:40-7:50).  I thought this would be a difficult, yet manageable pace considering I had run 16 miles the day before and these final race miles would be closing out a 60 mile week.

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With a plan in hand, the race started.

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I kept telling myself not to go out too fast, the second half i could make up time. I wanted to pass people in the second half of the race and not be passed. The course was winding, with sharp 90 degree turns and changed from pavement to brick, dirt and grass. (photos below are from RollerCoasterRace.com)

6:41. Whheeeeee!!!! That felt good! I was worried it was fast since it was the first mile, so i slowed down a tad, but then I thought, why not!? Go for it, hurt a bit, take a chance and PR the crap out of it! See what these legs can do!

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During the race I pushed myself by picturing the last 6.2 miles of the marathon. Nothing gets my legs cranking than envisioning the last bit of The Race i’m training for. The next two miles went by, 6:54 and another 6:54. Nice and steady.

The 10k course was the 5k course looped twice. I thought i’d hate repeating the course, the second time around felt better since I wasn’t anxious looking for the turns. (There were also a good amount of volunteers directing, but I talked to a few of the elite runners and several got lost.) And the second time around I passed other 5k and 10k runners, lots of which cheered me and gave me a boost! I think i said, “thank you” to volunteers and runners like 100x this race.

Miles 4 and 5 beeped at me, 6:48 and 6:55. I felt good and settled in. I’m still so surprised my legs had that power and giddy up in them to move at that pace. As I was hoping, the second half was strong and I passed each person i saw in front of me (granted the girl who won was 2 minutes ahead and i never saw her! haha).

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The final mile is where the hurt set in. I felt like i was slowing down. I had to pump my arms HARD to keep the legs moving. My breathing started to sound loud, my feet were heavy. You know, the usual last mile symptoms. I kept telling myself the last miles of the marathon are gonna hurt too and you can either deal with it for a little while longer or give up and waste a good race on the last mile.

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The final mile was 6:48. And even though I ran 6.4 miles I don’t think the course was long, I think it was impossible to navigate the turns to properly finish at 6.2 miles. I finished in 43:40 at a 6:49/pace and I couldn’t have been happier with the result or prouder for taking a risk.

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I came in 2nd female overall and got a neat trophy for the shelf 🙂

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I like the 10k distance. It definitely doesn’t hurt as bad as a 5k and doesn’t drain you the way a half or full does. Overall the race was pretty cool. It was fun running through the park with no one there. It’s like a ghost town–and they had Halloween decorations up, so it was kinda eerie here and there. Each person with a race entry got free admission to the park for the day. I ended up going home afterward because I did this one solo, but it seemed like lots of families were taking advantage of the day in the park!

(entry fee for this race was comped, but all thoughts and opinions, as always are my own!)

Last Week

Monday: 6m easy 9:00/pace

Tuesday: Crossfit, 10m 2 x 3 intervals (average pace for intervals 7:20)

Wednesday: 6.1m easy 9:10/pace, 25 minutes shoulders/core

Thursday: Crossfit, 12m tempo (9m @ 7:49/pace)

Friday: Rest

Saturday: 10m easy 9:14/pace

Sunday: 10.3m easy 8:37/pace

Total: 54.4

Have you raced a 10K before?

When was the last time you went to a theme park?

 


4 Comments

Phone Dump Friday: 1 Year Anniversary Edition!

Wednesday: 8.4m easy 8:58/p

Thursday: 6m easy 9:40/p

I know 3 posts from me in one week is not normal, but hey it’s our 1 year wedding anniversary and can’t miss this! We’ve been together for 8.5 years, married one year. It feels like we’ve been together forever in the best way and marriage is still super new and feels different in a much deeper, much more loving way. I’m not going to get too gooey on you though, i just wanted to share some pictures of us, old and new, some from the wedding and some from my personal stash. Enjoy!

First family trip to NC, been kickin’ it with Kyle and Elise for almost a decade…

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same trip!

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we dated long distance for the first 4 years of our relationship- so a lot of skypeing happened!

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Colorado trip 2015

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The time we got married

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Colorado shananagins, the time we lost Patrick.

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we go to plenty of baseball games…

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sometimes we even run together..

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and make faces together…

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and vacation to Jamaica together…

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and make faces together without knowing we’re making crazy faces together…

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our first thanksgiving as a married couple!

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our first Christmas as a married couple!

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our first hug as a married couple!

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the butt squeeze was pre-wedding…consider it the bachelor party !

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We’re heading out for an anniversary dinner with my in-laws and then off to Shenandoah National Park to hike for 2 days this weekend, keeping our camping tradition alive!

Married couples out there- how did you celebrate your first (or if it’s been too long, the most recent anniversary?)

Singles- do you camp?

ALSO- Shout out to my sister, it’s her 27th birthday today and now shares her b-day with our a-day!

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