Weekly Workout Recap 7/31-8/13

14 Aug

Hey there and Happy Monday!

Here’s how my last two weeks went!

Monday July 31 – The first week of August was a bit weird since the temperature here in Central PA has dropped a ton. It hardly feels like summer anymore. As a result, I spent most of last week fighting off a cold. On Monday I didn’t feel great when I woke up in the morning, so I skipped my run. But after being up and awake and at work, felt fine for GRIT Cardio in the evening.

Tuesday – I felt fine so I woke up and went to BodyPump and did a 3 mile run after.

Wednesday – I woke up feeling super cruddy and stuffy, so I stayed home from work and it became a rest day.

Thursday – I felt better and back to normal (I guess the rest paid off!) and did BodyPump + 3 miles.

Friday – I got in an easy 9 mile run in the morning and CXWORX + 30 minute BodyPump in the evening.

Saturday – 5 miles easy

Sunday – Planned rest day

What a weird week! I was glad to still get in a GRIT and plenty of BodyPump, plus my long run!

Monday August 7 – 5 miles in the AM, GRIT Strength in the PM

Tuesday – BodyPump + 3 miles in the AM, 90 minute Yoga class in the PM. I took yoga with a friend of mine teaching and it was wonderful!!! It was a great 90 minute stretch!!!

Wednesday – RPM + 3 miles in the AM, GRIT Cardio + CXWORX in the PM. whew

Thursday – BodyPump in the AM. My legs were feeling tired so I skipped the run, but did BodyAttack in the PM (though this probably wasn’t the smartest move).

Friday – 10 miles in the morning. I woke up SUPER early to hit the road at 5:15 with my running group, to squeeze in 10 miles. My legs were SO tired most of the time. I really fought for every step. I was proud when it was done and I hadn’t quit part of the way through.

Saturday – Planned rest

Sunday – I had planned to run but my body wanted to sleep in and have a quiet morning at home, so I listened. 🙂


Sproul 10k Race Recap – My first trail race!

2 Aug

On Saturday July 22nd I ran my first trail race – the Sproul 10k. The Sproul 10k is located about an hour away from where I live, in Sproul State Forest in Central Pennsylvania. Many of my local running buddies have run this race in the past, and in the spirit of trying something new I decided to sign up when a friend suggested it.

The night before the race I got all my gear together.


Camelbak, trail shoes, body glide, sunscreen, salt capsules, nutrition, and a complete change of clothes and flip-flops for post-race.

Over the past few months I’ve spent one run a week practicing trail running and specifically running/hiking UP some of the local mountains.  The Sproul course is basically a 3 mile (1600ft elevation gain) climb up a mountain followed by 3 miles down. I wanted to be prepared for the initial push since I am the most comfortable going uphill and wanted to be efficient and strong as I went up.


The Sproul race is listed as a 10k, but the distance ended up being slight more (as is common with trail races). It ended up being just under 7 miles.

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On race day it we left around 7:30, and on the way I ate some Belvita breakfast biscuits. We arrived a little before 9am and picked up our bibs. We also got a really nice tech tank and some awesome padded hiking socks.


This race was a steal at just $25!

After a port-a-potty stop we got ready to go and put on sunscreen and bodyglide. I also ate a pack of ProBar Chews for some pre-race fuel. There was a huge group of folks from the gym and running group so we had to grab a pre-race photo!

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Right before 10am we all lined up at the start and the group of us newbies went to the back of the pack.

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Nervous newbie selfie!

And then we were off!

The first .5 or so is a downhill on crushed gravel. Then you enter the trail and continue on a flat slightly technical trail (with river crossings). It was during this segment when myself and a few others got stung by bees! I haven’t been stung in years but the pain in my calf was unreal. Luckily everyone was taking it slowly (since it was single track in some places) but I seriously wondered if I could continue going. But, I was less than a mile in and I wasn’t going to give up that easily! Afterall, this race was all about trying something new and pushing myself. After my friend reassured me that my leg was not bleeding or swelling like crazy (like it felt) I knew I had to keep going. (I later found out that a bee was hanging onto the back of my running skirt but my friend didn’t want to tell me at the time for fear I’d freak out and swat it into her! Haha)

After the first mile or so you begin the climb to the top of the mountain. It is a REAL climb, but I honestly felt great the whole time. My training absolutely paid off. I even had times when I wished I had started further towards the front of the pack because I got stuck behind people sometimes.  It was pretty hot outside, though shady because we were in the forest. I took my salt capsule about half way up.

There was really no way to run until we got to the top, and since I had no pace expectations I just kept powering up and taking it all in. Once things flattened out I was able to run, before hitting the aid station at the top of the mountain.

It felt awesome being at the top but I knew I still had half the race left and wanted to keep the momentum going because downhills tend to be where I’m the slowest on the trails.

But not before grabbing a selfie at the top. 🙂

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The trail down is single track, on the side of the mountain. I was thrilled to see it wasn’t overly technical, so I was able to run large portions of it (cautiously of course).  I ended up loving the second half of the race. Since the runners were more spread out I was on my own for large portions and just enjoyed running through the forest and feeling good.

I ended up crossing the finish in 2:07:38 which I was thrilled with. I honestly had zero expectations but knew from training that I could maybe finish around the two-hour mark.


After the race we changed (thank goodness for the change of clothes I had packed), and I refueled with gatorade and protein powder before going to the food area where they had beer, soda, pizza, hot dogs and other snacks. Pizza has never tasted so good.

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My first trail race at the Sproul 10k was a total blast and I am so proud of how I was able to push myself out of my comfort zone and be proud of my performance.  I really hope to do this race again next year because I feel like now I have an even better understanding for where I can improve and maybe, I can come in under that 2 hour mark. 😉

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Weekly Workout Recap 7/24-7/30

31 Jul


Good morning!! I hope your week is off to a good start. This past weekend was so gorgeous here and I’m glad I got to spend time outside relaxing before the new week started!! Here’s how my last week in workouts went.

Monday – 5 miles in the AM, GRIT Plyo in the PM. This GRIT was especially challenging for me (well Plyo always is), so I was proud when it was over!


Tuesday – BodyPump + 3 miles in the AM


Wednesday – 5 miles in the AM, Lunchtime yoga, GRIT Plyo in the PM. 2 for 2 on the GRIT Plyo this week! woo!


Thursday – BodyPump + 3 miles in the AM


Friday – 8 miles in the AM. The return of the Friday long run! I have missed longer runs while training for trails, and am ready to get back to it and start building up the miles again! 🙂 Fridays are the best days for a long run, though it means starting EARLY. But then there’s no long run hanging over my head for the weekend!


Saturday – Group Power (similar to BodyPump).

Sunday – Rest rest rest. Though I did bike about a mile to the winery in the afternoon. 😉

Have a good week guys! Make it a good one. 🙂

Weekly Workout Recap 7/17-7/23

24 Jul


Hey there, I hope you had a good weekend and are starting off the new week strong!

Last week was a little bit of everything. GRIT, lots of stretching with BodyFlow and yoga, some core with CXWORX, two rest days, and my first trail race!!! The race went great, I had a BLAST, and am really proud of how I did. I’ll have a recap of that coming up soon.

Monday – GRIT Strength + 45 minute BodyFlow in the PM

Tuesday – BodyPump + 3 miles in the AM

Wednesday – 5 miles in the AM, Lunchtime Yoga, GRIT + CXWORX in the PM

Thursday – Planned rest day!

Friday – 3 mile shakeout run (we put a climb in the run to wake up those hill climbing muscles! 😉 )


Saturday – Sproul 10k(ish) Trail Race! Race recap soon!


Sunday – Rest, Rest, Rest and foam rolling!

Firecracker 4 Mile Race Recap

21 Jul

On July 4th I ran the Firecracker 4 miler that is held locally annually. Last year, the first year they had the 4 mile (in addition to a 4k), I ran with some awesome ladies in my running group.  This year I was hoping to push the pace and “race it” and see what I could do.

There was a good group of awesome friends doing the races so of course we had to show off our guns pre-race.

2017 Firecracker 4 Mile Group

Then we split up to go to the different start lines.  The 4 mile race started first, a little bit after 9am.  It was already warm and humid (my garmin stats say it was 68 but it felt a lot warmer than that).

2017 Firecracker 4 Mile Day

Pre-race selfie with Day!

I planned to race but I took off way too fast clocking the first mile in under 9 minutes. Day even called me out on it and I responded “yea that’s just not necessary.”  The downhill at the beginning probably played a part too. 🙂

Miles 2 and 3 felt much harder. They each had substantial hills, and the heat and sun was hitting me. I slowed a bit more and had to walk a tad on the second hill (grr). I was a bit disappointed in how hard those two hills felt because we run them pretty regularly as part of our running group.  I’m going to blame the fact that it was after 9am (and not 6am when I am usually running up them) and the hot weather as the reasons they felt so cruddy this time around.  10:33, 10:39

Mile 4 was tough but some of my friends came up behind me and I just tried to keep up with them. I knew I was almost done and just tried to keep pushing. 9:51

The “official” stats:


Garmin time was 40:08, OT: 40:14 (thanks to the gun start and no timing mat at the beginning).  Overall I am happy that I was able to maintain a 10:00 pace on this race on a tough course. It’s about a 4 minute PR from last year too, so I really can’t complain about that.

But man would I have loved to edge in with a pace with a 9 at the front of it, given my pace at the Hershey 10k this year.  Maybe next year. 🙂  There’s always a new goal you can set and push towards!

2017 Firecracker 4 Mile Finish

Finish line smiles!