Weekly Workout Recap: 4/25 – 5/1

4 May

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Whoops, I’m two days late with this post.  The first few days of the work week always seem to fly by when I have a big race on a Sunday! So lets get right to it. Here’s how last week (and a little taper for the Pittsburgh Half Marathon) went:

Monday – 3 mile group run in the AM + GRIT Cardio in the PM

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Tuesday – BodyPump – used light weight for squats and no weight for lunges

Wednesday – 3 mile group run + 30 minute BodyFlow in the AM, 30 minute BodyAttack + CXWORX in the PM. A few of us in my running group were running in Pittsburgh so we took the 3 miler pretty easy.

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Thursday – Active rest day with an easy 3 mile walk on the treadmill

Friday – Rest day

Saturday – 2 miles with pick ups

Sunday – Pittsburgh Half Marathon! The race did not go as I hoped but I can’t really complain because I still cut a lot of time off of my record for this course. I always love running in Pittsburgh! Race recap soon.

Weekly Workout Recap: 4/18 – 4/24

25 Apr

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Hey there and happy Monday! Last week was a pretty good week though I had to shift some things around a bit. I knew that after not taking a rest day for 2 weeks there was going to come a day when I would have to listen to my body and take an unplanned rest day, and after a late night on Tuesday, Wednesday became that day. I woke up for my group run and my throat felt dry and raspy, and I immediately knew that it was one of those situations where forcing myself out of bed would do more harm than good. So, I skipped my normal run + BodyFlow in the morning, and after thinking through the rest of my week, I decided to skip CXWORX in the afternoon as well to make it a full rest day. I knew I could fit CXWORX (and my missed 3 miler) in over the weekend, so that’s exactly what I did.

In other news, the hubby and I bought REAL bikes this weekend!!! It has been a long time coming, but we’ve been waiting until it warmed up just enough outside to finally make the purchase!! bike

I haven’t ridden a bike in over 15 years (my last bike was a walmart kids bike, no joke) so I was a bit nervous about the fitting and taking it out for a spin in a busy area of town. At the end of last fall I started riding my husbands bike around the neighborhood but that thing was really dinged up – the gears would change when they felt like it, and obviously it was NOT fitted for me at all – so it was super hard to ride. Not exactly a confidence booster. Luckily Saturday went really well and the second I hopped up on my new bike for a test ride I felt so comfortable.  When we got our bikes home Saturday I was so excited I went for a spin around the neighborhood and yesterday after the gym I went for a little 5 mile ride around the area.  I want to get comfortable biking on real roads (not just neighborhood roads) so I forced myself to do that, and went on a local bike path for a bit before turning into a parking lot to practice hand signals and turning at faster speeds (I slow down a LOT which I know is not the best method).  I am feeling much more steady than I did before but I definitely have a long way to go.  Balance has never been my forte’ so it’s pretty challenging for me!  It was fun to bike the same distance in under 30 minutes that it takes me an hour to run though! I’m excited to get more comfortable on the bike and go out for longer rides.

So all in all, a good week on the fitness front. Here are the deets:

Monday – 3 mile group run in the AM, GRIT Plyo in the PM

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Tuesday – BodyPump in the AM

Wednesday – Rest

Thursday – BodyPump in the AM, GRIT Plyo in the PM

Friday – 5 mile group run in the AM

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Saturday – 10 miles easy solo

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Sunday – 3 miles easy + CXWORX right after and a (slow) 5.7 mile bike ride later in the afternoon!

 

Weekly Workout Recap: 4/11 – 4/17

18 Apr

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Hey there and Happy Marathon Monday! I plan to tune into baa.org’s online coverage of the Boston Marathon between meetings today.:)

Last week was really good. Most of my runs felt strong and I nailed it with the cross training.  My 11 mile long run on Saturday was in GORGEOUS weather though my pace was a bit slower than expected because I found a dirt trail that was super hilly but rewarded me with some gorgeous vistas. Regardless of my pace I am feeling strong and ready for the Pittsburgh Half Marathon in two weeks!  I did fail at having a rest day this week because I went to BodyAttack on Sunday. It was a new release (every quarter Les Mills releases a new set of songs and moves for all of their programs) and all 5 Attack instructors were teaching so I really wanted to go. I’ll make up for it this week and especially next week though as I begin to ease up in preparation for race day.

Monday – 3 mile group run in the AM + GRIT Strength in the PM

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Tuesday – BodyPump in the AM

Wednesday – 3 mile group run + 30 min BodyFlow in the AM, BodyAttack + CXWORX in the PM

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Thursday – BodyPump in the AM, GRIT Strength in the PM

Friday – 5 mile group run

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Saturday – 11 miles easy

 

Sunday – BodyAttack

Weekly Workout Recap: 4/4 – 4/10

11 Apr

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Thanks for the kind words about my 10k PR in Hershey. You guys are the best.:)

Last week went pretty well. I ended up having to skip my Wednesday afternoon BodyAttack + CXWORX combo because I got stuck at work, and opted to sleep “in” on Thursday morning instead of heading into BodyPump, but I still got in 4 runs, 2 GRITs, BodyFlow and a bonus BodyAttack, so no complaints here!  Running is becoming more of a focus and priority for me as I have three halfs in May that I need to be ready for. In addition I am trying to build up consistency and a little bit of mileage so that when marathon training begins in August I’ll be ready to go. I’m glad to be getting in a week day run that’s longer than 3 miles, and it’s even better that I can run with other people to get those miles in!

Monday – 3 mile group run in the AM + GRIT Cardio in the PM

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Tuesday – BodyPump in the AM

Wednesday – 3 mile group run + 30 minute BodyFlow in the AM

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Thursday – GRIT Cardio in the PM

Friday – 5 mile group run in the AM

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Saturday – 10.3 miles = 8.5 solo + 1.8 with a friend. Finished in 2:05. In the freaking snow!

 

Sunday – BodyAttack

Hershey 10k 2016 (Race Recap)

7 Apr

On Saturday April 2nd I ran the Hershey 10k. This was my fourth year running it (I ran in 2013, 2014 and 2015).  Despite the hilly course I have managed to PR 2 out of the three times I have run it so I hoped that maybe I could squeeze out another PR this time around.

I had two goals. I hoped to at least coming in faster than the 1:12:48 I did in Bermuda earning myself a PR. I also thought that I could finish with a 1:10 time (as I’ve done it in training before) so I made that my stretch goal.

Knowing this course, I knew it was full of rolling hills and a few longer inclines. In the past I have tried to not push myself like crazy on the up hills and make up time on the downhills (while still trying to let gravity do the work to not tire myself out). Since I have also been running with some gym buddies and not doing interval running I thought it could be fun/interesting to complete the race without my tried and true 1:30/0:30 run/walk intervals and try to really focus on making my pace as even as possible.

I drove to Hershey on Friday afternoon and had some quality “me time” walking around Chocolate World after easily picking up my and my dad’s bibs at Hershey Stadium.  My dad met me in Hershey later that evening and we grabbed a nice/quick dinner at a local Italian restaurant.

On Saturday the race started at 7:30am, and they asked that all runners be there by 7 due to road closures. We woke up around 6, changed, got ready and was out the door around 6:20 or so. The hotel was about 15 minutes max from Hershey Park (thanks to a stop we had to make for a train crossing). It was an easy drive and we got parked in the large parking lot no issues.

We walked to the stadium (where the start line was) to use the rest rooms and hang out under cover. I ate my honey stinger energy chews around 6:45. It had started to rain lightly (what is it about my 10ks this year and it raining?!) and since the temperatures were in the mid-40s it felt cold!!  I was so glad I had my heat sheet from Rock n Roll Philly to stay warm and dry. I was wearing capris, a short sleeved shirt and my arms sleeves. I only wish I had packed a hat. We had plenty of time to not be rushed and just hang out until they instructed us to line up on the side of the stadium around 7.

After the national anthem and a few speeches we were off right at 7:30. It took less than a minute until I crossed the start. I had set my watch up to beep on 1:30/0:30 intervals but planned to just run as much as I felt like. I kind of wanted to see what I could just do and have the intervals to fall back on if needed.  I also decided to not look at my watch if I could help it. I knew I’d check it around the 5k mark but didn’t want to check it much more than that.

The first mile of the course goes around the side of the stadium and down a gradual hill in the parking lot. From there you hit the first uphill but everyone is energized and excited so it’s hard not to get caught up in it. I kept telling myself to SLOW DOWN but it didn’t really happen. Mile 1: 10:07

The second mile loops around the parking lot, heading up another gradual hill to Hershey Park Dr – the road right in front of the park. I just kept pushing and said to myself that if I felt good I should just keep going. Mile 2: 10:33

The third mile continues along Hershey Park Dr and continues up the gradual uphill. The first water stop is along here and I grabbed a cup of water and managed to spill it all over the volunteer. Sorry! Mile 3: 10:37

One thing I LOVE is that the distance markers on this race are done in kilometers, so it feels like it goes faster! I saw the 5k mark and switched my watch so I could see my time. It was 33 minutes and change and I knew I was in a good place for the first half of this race. The question was, could I prevent slowing down in the second half to come in at 1:10?  This mile has the end of the gradual Hershey Park Dr hill and then you turn the corner after passing the Hershey outlets and are treated to a nice downhill. It tried to go fast on the downhill without exerting much energy. There is a slight uphill during this mile as well (of course). Mile 4: 10:22

The next mile is where you enter Hershey Park! We could hear the music and smell the chocolate and entered through a side entrance and were immediately greeted with (of course) a short but steep hill.  From there you circle through the water park portion of Hershey Park and there are times when you get to see the runners ahead of and behind you. There is some nice downhill followed of course by some uphill. I took my first walk break during this mile for about 30 seconds. My pace was slowing a little anyhow and I figured it wouldn’t hurt to give myself a little time to regroup. Mile 5: 11:33

When I saw my watch hit an hour I looked at my mileage. 5.6 miles. I was pretty happy with that!  I started to do the calculations in my head and knew I could PR and was shocked when I realized I could be under 1:10 as long as I didn’t loose it in the last bit.

Mile 6 is my favorite mile of the course (and not just because you’re almost done)! It continues through the park and goes under a bunch of roller coasters and by many of the older rides I loved when I was younger.  It ends going up a steep hill (of course) before exiting the park. Then you head up another hill via the parking lot before reaching the stadium. I was feeling great about my overall time and knew I would be well under 1:10. Mile 6: 11:20

From there you head around the side of the stadium and then into it and to finish inside.  At this point I started running as fast as I could to give it everything I had left. Last .15 (Garmin measured a smidge short): 1:18 (9:23 pace)

I crossed the finish in 1:06:47 and was so happy and shocked and proud!  I not only PRed, I cut almost exactly 6 minutes from my last 10k time. My average pace was 10:45 which I was also happy with – under 11 min/miles!

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Overall I am happy that I listened to my body and was successful! Sure I wish I could have cut a few random walk breaks out but overall I am happy with my pace from mile to mile and feel that I have definitely gotten stronger just from Bermuda in January and from last year when I finished in 1:14:47.  Though it is a hilly course it is absolutely possible to PR, and I’ll definitely be back again next year for year #5 of this race.:)

2016Hershey10k

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