Weekly Workout Recap 1/16 – 1/29

31 Jan

It seems a bit off to be writing about something as simple and normal as workouts right now, given what is going on in the U.S. and the world. My blog and workouts really seem minor by comparison.  But, my workouts are really keeping me sane and they bring me some comfort, and the energy to fight for human rights, so I plan to keep on recapping them for as long as it brings that little bit of comfort.

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Here’s how the last two weeks went.

Monday 1/16 – 5 miles in the AM, GRIT Plyo + 30 minute BodyFlow in the PM

Tuesday – BodyPump in the AM

Wednesday – 3.2 miles in the AM, GRIT Plyo + CXWORX in the PM

Thursday – BodyAttack + BodyPump in the PM

Friday – 6 miles in the AM… plus some donations to Planned Parenthood and an evening at the winery. It’s all about balance…

Saturday – Rest Day

Sunday – 10 miles – I ran the first 4 miles along, the middle three with friends and the last 3 on my own. Interestingly, my pace was a negative split during each of these three segments individually! Finished in 1:52:57 (11:17 pace) – solid long run training pace.

Total miles: 24.2

Monday 1/23 – 5 miles in the AM. I planned to attend GRIT in the PM but a nasty winter storm made the roads messy, so I shifted things around for the remainder of the week to fit in GRIT and a rest day.

Tuesday – BodyPump in the AM, 5 miles on the treadmill in the PM. Not running in the freezing cold in a million layers was a nice change.

Wednesday – 3.4 miles in the AM, GRIT Cardio + CXWORX in the PM

Thursday – BodyAttack in the PM

Friday – 7 miles in the AM, 30 minute RPM + 30 minute BodyPump + CXWORX in the PM. I had planned to run 10 miles, but realized mid-run that I had built up mileage for the previous two weeks and it was probably time for a cutback week, before building again for my first 2017 half marathon next month!

Saturday – GRIT Cardio + 30 minute BodyFlow

Sunday – Rest Day!

Total mileage: 20.4

Overall, a solid two weeks, balancing 20+ miles of running with core work (CXWORX), stretching (BodyFlow) and HIIT (GRIT)! No complaints here.

 

2016 Goals in Review

19 Jan

I wanted to take a minute and reflect on my 2016 goals before setting some new ones for 2017. Overall, I am happy with how things went in 2016, especially on the running front. There is always room for improvement and pushing yourself more though, so I’m looking forward to 2017 for the opportunity to do that.

2016 was a rough year for many people in a lot of different ways, but for me from a fitness perspective I feel like it was really a great year. I got much stronger and hit a lot of goals that I never thought would be possible.

Here are my 2016 goals and how things shook out:

More yoga, foam rolling and stretching – I got a lot better about consistently going to BodyFlow (a Les Mills yoga/stretching/pilates class).  I still suck at consistently stretching at home though. Partial check  mark for this one!

More core work – I did really well at attending CXWORX most weeks of the year and I think it really paid off when I ran the Route 66 Marathon and made me a stronger runner overall.

Stay on top of water intake – I got a lot better about drinking enough water, especially in the spring, summer and fall. In the winter it was a lot more difficult but I did better than I have in the past.

Sub-30 minute 5k  – Done! and at the last minute possible – 6:30pm on New Years Eve! 🙂 I also PRed in the 10k (at Hershey), the Half Marathon (at D&L) and the Marathon (at Route 66). I am super proud of how much faster I have become at racing this year.

850 running miles – When I wrote this goal, I was “dreaming” of running 1000 miles but didn’t know if it was possible, so I settled for 850. Not only did I hit 850, but I hit 1000 miles in the 3rd week of december, ending the year around 1,020 total miles. This is the most I have ever done in a year and the first time hitting 1,000 so I am super happy.

Consistency in running, strength training and GRIT – I became much more consistent in running – having a running group helps with that so much! GRIT became more of a staple in my regulary routine, and I stayed consistent with BodyPump. I did cut back on GRIT and BodyPump for about a month and a half in the thick of high-mileage marathon training, but it was a good decision, and I picked it back up after I had recovered from the race.

Consistency in eating fresh, unprocessed and homemade – Meal prep has become more and more of a routine for me and helped with this goal immensely. I’m not perfect but I would say I eat about 80% “clean” and 20% junk.

Read 30 books – I read 41 books in 2016, so am happy to say I am making the time for and priortizing reading!

Paint the interior of our house – This did not happen… some day? haha.

Weekly Workout Recap 1/9 – 1/15

16 Jan

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Monday – 5 miles easy in the AM, GRIT Strength + 30 minute BodyFlow in the PM

Tuesday – BodyPump in the AM

Wednesday – GRIT Strength + CXWORX in the PM — I was supposed to run in the morning but we got hit with an ice storm so my running group had to cancel (it was super unsafe to even drive, much less run outside). I could have run on the treadmill on my own but my motivation was just not there, so I hung out in bed instead.

Thursday – BodyAttack + BodyPump in the PM — I thought of making up my missed run this morning but I was feeling pretty tired and opted to sleep in. Sometimes you just gotta listen to your body you know?

Friday – 5 miles easy in the AM with my running group. I was so glad to get back to running and it was a nice easy comfortable paced run with a killer hill at the end.

Saturday – BodyPump 100! If you’re not familiar with Les Mills programs, they do a new “release” of every program every 3 months. This means that there is new music and routines released to keep the programs fresh. Saturday was the global launch of BodyPump 100 which means the program has been around for 25 years!! Gyms across the world did the new release on the same day, which made for a lot of excitement and fun.

Sunday – 9 miles running in the morning. This run felt REALLY hard. My legs were tired from BodyPump the day before, the route was pretty hilly (though super scenic) and there were ice patches we had to dodge. My running group did a 5 mile loop and then 2 of us continued on a 4 mile out and back to hit a total of 9 miles.  The pace felt tough and there were many times I wanted to stop and walk. Luckily it didn’t happen, thanks to the fact that I was running with others. Despite it feeling tough I was super surprised when I hit stop and saw a 10:20 average for the run. No wonder it didn’t feel easy! Sometimes it really pays off to ignore your watch and just run by “feel” – you don’t psych yourself out if you are running “too fast” or “too slow.”

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In summary…

Running miles: 19

Corework (CXWORX): Check!

BodyFlow: Check!

 

Resolution Run 5k (race recap)

15 Jan

On December 31 2016 I ran the local Resolution Run 5k. This was my 7th time running the race and though it’s usually freezing cold, I always love starting off New Years Eve with a nice community-based 5k.  My finishing times for this race have ranged from over 40 minutes (in 2013 when it was really icy) to 30:48 last year, and everything in between.  There are a lot of variables that can effect your time in this race – the weather, the amount of ice on the streets, and also the huge crowd that turns out for it.  Last year when I came so close to 30 minutes I thought that maybe I could eek out a sub-30 minute 5k sometime in 2016.

I sort of lost sight of that goal since I didn’t do a ton of 5ks this year, and focused more on training for the Route 66 marathon.  However, I did PR in the 10k (twice), Half Marathon (twice), and Marathon this year, so somewhere in the back of my head I knew I was becoming faster and stronger as a runner. In mid December I ran a 5k with a couple running buddies and finished in 32:38 and felt really good and strong despite some nasty hills on the course. After finishing I told them both that I was thinking of going for a sub-30 minute 5k, and after one agreed to pace me, it became a new goal to finish out the year.

The day of the race I was feeling pretty nervous. Not only had I committed to a crazy fast pace but I had pulled in my running friends too – I didn’t want to disappoint myself or them! But I also knew that the weather could play a factor so I tried not to put too much pressure on myself – hope for the best but prepare for the worst.  When I left home around 5:30, my husband said “see ya soon sub-30 min 5k runner” and my response was a sigh and “okay we will see.” I felt mentally prepared to be uncomfortable for 3 miles, since I know that racing a 5k hard really involves practically sprinting the entire way. I was psyching myself up, and trying not to psyche myself out!

The weather ended up being pretty good – it was in the mid-30s (which is kind of warm for this race).  There was also no ice on the roads.

There was a ton of people running, so I lined up towards the front with my friend/pacer and another running buddy who agreed at the last minute to help pace me.  I knew that they would watch the time for me so I wouldn’t have to – I just had to push push push.

When the race director yelled go I took off.

Mile 1 – 9:15 – The first mile of this race has a pretty horrendous hill that’s about half a mile long. I have run it before and knew to expect it to feel sucky, and it did. But I kept pushing. I knew that once I got up the hill it was smooth sailing for a bit.  Once we got to the top I use the flat as a mental recovery but tried to stay at an uncomfortable pace.

Mile 2 – 9:04 – There is a short downhill and then a pretty tough gradual uphill sort of flat portion. I knew this would be the toughest part for me mentally, and it was. My friends were talking to distract me, though I literally could not speak in coherant sentences. My dad and brother had come out to watch the race and I saw them part of the way through this mile and yelled to them “I feel like shit!” haha. There is a second hill towards the end of this mile that is short but steep. I honestly felt like I was going to puke at one point while running up it and am so grateful I had two friends there who were running right in front of me so I didn’t want to stop. My one friend kept chanting about how we needed to get up the hill and the other was counting our steps, and it was so helpful to have something to focus on besides how much I was hurting.

Mile 3 – 9:05 – Once we made it to the top of that hill I knew the rest of the race was smooth sailing. It is flat and then followed by a GLORIOUS downhill. The downhill is long, steep, and you know you are almost to the end. I used the first bit of the downhill as a recovery and tried to let me legs just go with gravity. I knew I was going to be really close to sub-30, I just couldn’t give up now. Towards the end my friend got in front of me and said “okay Becca, chase me.” We turned right onto the main road and I saw the finish line.

Mile 3.1 – 1:02 (8:08 pace) – I could see the clock and I knew it had a 2 in front of it, and as I got closer I saw it was 27 something. I was amazed and so happy, I knew I would come in well under 30. I gave it everything I had and crossed the finish line feeling so strong (but more than ready to stop running so fast!!!)!

Official time: 28:30 – 9:12 min/mile average pace. Also good enough for 9 out of 23 in my age group!!!  This is a very competitive race – there are a lot of really fast local runners – so getting in the top 10 of my age group is an accomplishment I am super proud of.

After I finished I was in shock that I had managed to pull it off with so much time to spare. I am so thankful for the wonderful ladies who paced me and pushed me. It ends up being about a 2 minute 5k PR but what I am most proud of is that I finished with a 2o-something minute time on the clock. I don’t think I ever thought it would be possible, and yet here I am.

This race was the perfect way to cap off 2016 – and it was amazing to complete a PR in the 5k, 10k, half marathon and marathon in one year.

Weekly Workout Recap 12/26 – 1/8

11 Jan

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Hey there!!! I hope 2017 is off to a good start for you! It’s always a nice feeling to have a fresh slate isn’t it?

Today I’m recapping my last week of 2016 and my first week of 2017 – I kinda thought it would be neat to put them in a post together (maybe I’m weird..).

I had the last week off 2016 from work, so I was really able to focus on and maximize my workout time.

Monday – 5 miles easy in the AM

Tuesday – I wanted to try running a 5k in under 30 minutes, and I DID IT. In 29:30!!!

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Wednesday – 5 miles easy in the AM, GRIT Plyo + CXWORX in the PM. As I’ve talked about, I HATE GRIT Plyo with a fiery passion. So I have been really dreading this GRIT class for months.  It was hard but I survived and that’s what matters right?

Thursday – BodyAttack + BodyPump in the PM

Friday – 3 miles easy, along the route for the New Years Eve 5k the next evening to get a feel for the course!

Saturday – Resolution Run 5k – 28:30!!!!! I finally sub-30ed a 5k!!!!!!! And ended the year with another PR!!! Saying I was thrilled would be an understatement. I’ll have a recap of the race soon.

Sunday January 1st – REST DAY. Boy did I need it. But wow is it tough to have a rest day on January 1st when everyone is posting about their runs and workouts and starting the year off right!

Monday – My last day off from work! 6 miles easy in the AM. This served as my first “long” run of my next training cycle. The race is in February so it’s time to bump the mileage up!

Tuesday & Wednesday – Unplanned rest – Unfortunately I got hit with a cold/sinus infection on Monday night, and had to take Tuesday off of work, and Tues and Weds off of anything fitness related – especially since I attend a group fitness gym. The last thing I wanted to do was spread my germs. I ended up taking Tuesday off of work which wasn’t the way I expected to start the new year, but what can ya do!

Thursday – Back at it! BodyPump in the AM, BodyAttack in the PM.

Friday – 5 miles easy in the AM, 30 minute RPM + 30 minute BodyPump + CXWORX in the PM.

Saturday – GRIT Cardio + 30 minute BodyFlow

Sunday – 8 miles easy. This run was COLD. It was under 10 degrees. Luckily once we got moving I warmed up! I loved the hot shower post-run too!

Well, that was cold!!! 8 miles ✅ #run #running #training #halfmarathon #instarunners #instarun

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