Baltimore Half – Week 5

Good morning and happy Monday!  I hope you had a wonderful weekend.  Mine was pretty good…a step back long run, a low key Saturday, and a pool day on Sunday.  We also had some great running weather last week.  After the storms passed through on Tuesday or Wednesday, the mornings were really cool.  It was almost a sin to NOT run on Thursday or Friday.  The negative from this weekend?  My Garmin erased it’s history – I’m 100% sure I didn’t do it.  It’s not that big of a deal since I literally had just synced it on Tuesday and I double track everything on Map My Run, but I hadn’t uploaded my long run to Garmin Connect yet and I like looking at my routes and splits.  My long run Saturday was faster than I’ve been running and I really wanted to look at my splits (stomping foot).

My Garmin has been acting wonky a bit lately, sometimes freezing when I go to look at the history, so I have to get it on a charger before I can do anything with it.  I’ve only had it about 18 months, it shouldn’t be doing that right?  I’ve got a 110.  Is it time for an upgrade?  (I’d love some wireless syncing action and step tracking.)

I had a good week of workouts including the brutal track work out on Tuesday.

8/9 – Rest Day

8/10 – PT exercises, foam rolling, & stretching – I was still feeling Saturday’s run.

8/11 – 4.83 Miles of Speed Work – This was a crazy ladder workout that had us doing 4x200s, 3x400s, 2x800s, and 1×1600.  I did most of the 200s and 400s a touch too fast so the 800s and the 1600 were just about finishing.  Last year, I might not have finished, so there’s victory in that.

8/12 – Yoga with Adrienne – This one was called Strengthen & Lengthen, I wanted some lengthening after Tuesday night’s workout.  I can’t recommend her videos enough.  She has a great personality and describes yoga as feeling “yummy”.  I want to be her friend!

8/13 – Unintentional Rest Day – had to travel for work

8/14 – 2.2 easyish miles – Because I missed my Tempo Run on Thursday, I wanted to get a few easy miles in.  I ended up running the last 1.2 miles much faster than I wanted only because I hit a nice downhill during the second mile and rode the momentum until I got back to my house.  I’d love to know what my splits were (see Garmin drama above.)

8/15 – 7 Miles – This was a step back week, so I only had to go 7.  I ended up running this faster than usual, I’ll attribute it to the downhills in the beginning.  I definitely started out faster than I wanted.  Like I mentioned earlier, I wish I could review my splits, but that damn Garmin (shaking fist).

Total Miles – 14.03

So what’s on the schedule this week?  More of the same, with 10 miles planned on Saturday.  Although I still need to get in some strength work, so I have Jillian Michael’s on standby.  Work is about to get super busy for about 6 weeks, so I’m not sure how regular my posts will be, not that I’m posting a ton right now anyway.  But in case I disappear, you’ll know why.

How long should my Garmin last?  Any recs on an upgrade?  How is your training going?

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Frederick Half Marathon – Week 5

Surprise!  I ran a race yesterday and PRd.  But if you follow me on Instagram or Facebook you might have already known that – because only this morning have I stopped posting about it.  🙂  It was a 10K put on by the Baltimore Road Runners.  I’ll do a full recap later this week, but was stoked to PR by over 5 minutes.

OMG

Frederick Factoid #4.

I totally slacked this week on Frederick Factoids.  Can I take a pass and come back with a new factoid next week?

Last week’s training was kinda screwy because of the weather, but I got it done.  I also started to come down with a little cold on Thursday into Friday.  Thankfully, my run Friday went okay and whatever it was had subsided by Saturday.  It had me worried for a split second.

Sunday – PT, core work, yoga

Monday Body Pump – 30 Day Shred Levels 2 & 3 – Ice Storms from the weekend forcing a late opening at the gym and Brian needed to leave early for work anyway forced my hand.  I miss BP.  (I totally made it today though!)

Tuesday – Speed Work – The plan was to do 5x800s again.  I think I made one a 400 when I wasn’t paying attention.  I need to do a better job keeping track of the speeds I’m using on the treadmill.  I don’t use the same speed every time, so I should probably do a better job of recording it after the workout.  I ended up doing 3.75 miles averaging a 12:10 pace.  I was walking in between some of the intervals.

Wednesday – Yoga – Brian had to get to work early again, so I did yoga at home.  I found a free 20 minute video on demand.  It wasn’t very challenging.  I did some additional core work and did my PT exercises.  I really would like to find a yoga video that isn’t trying to melt me down…just a straightforward yoga video.  Nothing wrong with Jillian, but just want something a little more yoga.

ThursdayTempo Run – Snow Day!  It was snowing all day so running outside wasn’t going to happen.  I did some shoveling and playing though.  So there was some calorie burn.

FridayRest – Tempo – I hit the gym after work so that I could get a few miles in.  I ended up getting 3 miles in.  I did the first easy and picked up the pace for the 2nd & 3rd.  The average pace ended up at 11:54.

Saturday Long Run – Rest Day – I signed up for the race on Sunday at the last minute, so this became a “rest” day.  I use quotes because we ended up going to the mall and walking around a lot.  And anyday home with Charlotte is not rest – and I mean that in the best possible way.  🙂

Total Miles – 6.75 (13.95 if count the race from yesterday)

The next few weeks have me a bit irrationally concerned.  I should have run 8 this weekend and I only did 7.  Next weekend I have two 5Ks – one Saturday & one Sunday – I should be going for 8-9 miles.   Should I try to run another 3 miles at some point next weekend to get a total of 9 done for the weekend or just let be?  If I don’t, will it be too much to try and run 9 the following weekend?  Kinda makes me regret yesterday’s race because it threw my long run schedule off.  I know I’m being ridiculous – but I like to overthink things and ruminate them into the ground.

Would going for 9 miles in two weeks be too much or should I readjust my long run schedule?  Can you recommend a good yoga video?  How was your weekend?

Frederick Half Marathon Training – Week 1

Happy Monday!!

Week 1 is in the books and I’m happy with how it went.  So far so good!  It’s not much different from what I had been doing, so relatively easy.  Earlier this week, I was reviewing the course map and elevation chart for the Frederick Half and noticed it was fairly flat.  Here is the elevation chart, the total elevation gain is 293 feet.

Frederick Elevation

Frederick Half Elevation Chart

 

While it’s not completely flat, it’s not this:

Baltimore Elevation

Baltimore Half Marathon Elevation Chart

The second chart is the Baltimore Half, with an elevation gain of 635 feet.  I’ve already done Baltimore, so I’m feeling pretty confident about how Frederick is going to go.  Since I have so many hills in my neighborhood and in some of the areas I like to run, Frederick will be a piece of cake!  (famous last words)

Here is how Week 1 went:

Monday – Body Pump Jillian Michael’s 30 Day Shred – Level 2 & 1 – Due to Brian’s schedule, I wasn’t able to go to Body Pump, so I stayed home and did a video instead.  I pulled out an oldie but a goodie, the 30 Day Shred and did Level 2, followed by Level 1.  I was only in it for the strength, so when I  moved on to Level 1, I fast forwarded through the cardio circuits.

Tuesday – Speed Day – My plan was for a 10 minute warm-up, followed by 5x800s (1/2 miles) with 400m (1/4 miles) cooldown jogs inbetween.  Since it was polar vortexing outside, I was on the treadmill.  My warm up was at about 12:30 (4.8 mph).  I started my first interval at about 11:19, but I thought I could do more, so I bumped the speed up to 11:06.  It felt tougher, but doable.  So I continued on through my intervals at that speed up until the 5th one.  I decided to do the last one a smidge faster and went up to 10:54 for the last interval.  It was hard, but I was able to keep it.  The 10 in front scares me, but part of me thinks I could probably do a few more at that speed.  I’m going to try and do that pace next week.

Wednesday – Yoga – We did a lot of hip openers and balance poses in this class.  I attempted crow again, only to fall back down.  I did however almost get into a half lotus toe balance – just couldn’t take my hands off the floor.

Thursday – Tempo Run – I kept with my formula from last week with a 5 minute warm up, 25 minutes at tempo, 5 minute cooldown.

Friday – REST!

Saturday –  REST – I was scheduled to do my long run but the weather was going to be warmer Sunday, so I put the run off until Sunday. I didn’t rest though, I did PT exercises, core work, and a little yoga. I actually got into crow and held it for a few seconds. I was so excited, I had Brian grab my phone, so he could get a picture, but I couldn’t get in it again.

Sunday – Long Run – 5 Miles – I finally got outside again! I think my last outdoor run was a month ago. I was at my Mom’s this weekend and ran through her neighborhood that had ALL the hills. This run was a bit of a struggle because the beautiful Miss C. kept me up until 11 and then had the nerve to wake me up at 7. So I was struggling from an energy standpoint and then the hills. They weren’t all that bad, but some were pretty steep. I had to run a few twice to get my mileage. It’s a good place to run if you need the hills.

2015/02/img_1765.jpg

I’m smiling because I just ran down that hill. I’ll spare you the picture of me running up the next hill.

 

I ended the day with a much needed pedicure and a glorious leg and foot massage.  My legs are still killing me today though.  I need to get some compression sleeves or socks that fit.

Total Mileage Week 1 – 11.48

Oh and if you haven’t noticed – I now have a Facebook page for Sweaty Mess Mama!  Please take a minute to like me on Facebook and interact with me over there too.

How was your week?  How do you typically feel after your first run outside (after being cooped up on the treadmill?)  Where can I buy compression socks for monster calves?

 

 

 

 

How is it Tuesday? Workout Review 1/4 – 1/11

Wow – Monday really got away from me.

Yesterday, morning started out with freezing rain.  I got up early to go to the gym – only to find they were opening late due to the inclement weather and my 6AM Body Pump class was canceled.  I was irritated because I missed BP last week.  I went home and did a Jillian Michaels video.  (30 Day Shred if you are interested.)

This morning I did spin class and the room was so hot.  It was insane.  Here is a picture of what the floor looked like when the class was over:

2015/01/img_15071.jpg

That’s not a fresh wax job.

The picture doesn’t do it justice.  But that glisten on the floor was everywhere and shows just how humid the room was.

This past weekend was a blur too.  I was on a purging rampage – in the best possible way.  The prior weekend I had gone through one of my dressers and got rid of a ton of clothes and organized the drawers.  This weekend I tackled my vanity and my closet.  This is part of what Brian and I got out of our bedroom.2015/01/img_1496.jpg

That’s only part of it.  We also went through our hall closet and got rid of a ton of coats, hats, gloves, etc that hadn’t seen the light of day since we moved in here in 2008.  In total, I think we had like 12 large garbage bags full of clothes and “stuff” to donate.  Next weekend it’s our bookcases.

So before I did the workout of carrying those bags out of the house, I had a full week of actual workouts.

Monday – skipped Body Pump because I was coming down with something

Tuesday – PT Exercises & Spin Class – I had no voice, but whatever I had was not in my chest, so I went and it was fine.

Wednesday – 1 Mile Run & Yoga – I had wanted to do 2 miles, but ran out of time before yoga started.  Yoga was hard this week – especially after not having it for two weeks.

Thursday – Easy 3 Miles – it’s been way too cold to run outside so this was on the treadmill right next to Salt.  We were even wearing nearly matching bright yellow shirts.

Friday – Rest

Saturday – Long Run – 4.5 Miles – I had been doing these outside, but I just couldn’t go outside when it was the teens.  Plus, I was concerned about ice.  So this, I believe was my longest treadmill run ever.  I wanted to do 5, but I had to cut it short so I could drive back home and get showered in time to take Charlotte to gym class.  Despite running on the treadmill for almost an hour, this was a great run.  I’ve been playing around with my speed when I’ve been on the treadmill to mix it up a bit.  I’ve been trying to run faster for longer periods of time.  (I guess that’s what a tempo run is – duh.)  I was really surprised that my average pace ended up at 11:52 – since I do tend to run slower on the treadmill.

Thursdays are the days that I am dedicating to really doing some speed work – so maybe I’ll push it a little more this week.

Sunday – Rest

Anywho, that’s it for today.  I feel like I got a great week of workouts in – and I actually can’t wait to start training next month.

Have you started training yet?  How are your workouts going?  How do you pass the time on treadmill when music and TV just won’t cut it?

2015 Goals

I can’t think of a more clever title, so a straightforward “2015 Goals” will have to do.

There have been a lot of these posts lately, because of New Years and all.  So why would I be any different?  Last Friday, I read a post on Cynthia’s blog You Signed Up for What?! about how to stick to your fitness goals – and it all reminded me of last year.  I had publicly declared on Facebook to run a 5K, found a plan to follow, taped it to my bathroom mirror, and checked off each workout as I completed them.  Before I knew it, I loved running and ended the year running a half marathon.  So with that kind of success last year, what do I plan on doing in 2015?

As of right now, I am registered for 7 races.  If you’ve looked at my Races page recently, I’ve listed them there.  I’ll probably run a few more 5Ks, so I feel like my year might end up closer to 11 or 12.

  • Kelly St. Patrick’s Day Shamrock 5K – March 15, 2015
  • Sole of the City 10K – April 18, 2015
  • Frederick Running Festival Half Marathon – May 3, 2015
  • Color Run – May 23, 2015
  • Baltimore 10 Miler – June, 13, 2015
  • Charles Street 12 – September 5, 2015
  • Baltimore Running Festival Half Marathon – October 17, 2015

 

resolutions

I don’t really have resolutions, but goals for 2015…so here we go:

1.  No Injuries!  Specifically to the knees.  I’m going to be doing more cross training this year to stay strong.  Along with keeping up with the physical therapy exercises I was given.  I actually saw my physical therapist at the grocery store a few weeks ago, we chatted briefly and I’m planning a pre-emptive visit next month just to “check in” and get checked out.  I also want to work on my core a bit, I might do a 30 day plank challenge or 30 day core challenge to work on this.

2. Drop the last 20 pounds.  I’m 20 lbs away from my goal weight.  Granted the last quarter of the year I slacked in the exercise department and when I wasn’t slacking there, I was eating all the food (around the holidays).  I was able to maintain a 30 lb. weight loss this year, which is the longest I’ve ever kept weight off.  It’s going to involve better meal planning (and sticking to the plan).  I’m good at planning a weeks worth of healthy meals, but some nights I just don’t want to cook them.  Then we end up doing something easy which usually isn’t all that good for us.  My husband is on board with cooking a bunch of stuff on Sundays, so at least we are both on the same page.

3.  Get Faster! I seem to run the same pace for everything, 5K, half marathon, 10K, whatever, I run the same pace. I don’t know if I need to slow down more for the longer runs or if I need to push myself more on the 5K.  Either way, I want to figure it out this year.  Ultimately, I want to get my 5K time closer to 30 minutes.

speedwork

4.  More Water.  Since I started running, I have been more concerned with staying properly hydrated.  Last year I pretty much cut out all soda.  I still have one occasionally, but now I stick mostly to coffee, tea, and water.  That doesn’t mean that I’m drinking enough though.  Helly also posted this as her goal and posted a cool app to track her water intake.  Upon searching on the app store, I actually had downloaded one before and deleted it, so I got it back from the cloud and will be tracking my beverage intake.

5. Join a Running Club.  Done!  I did this last week.  I joined the Baltimore Road Runners Club. They do a lot of runs near my house, and the races are cheap!  I was kinda intimidated by running clubs thinking everyone would be super fast, so I held out on joining for a long time.  But 2015 is a new year and I’m going to branch out a little more.  Joining the BRRC will allow me to run a few more races this year and not break the bank.  I think the next race they have that I would like to do is in February.

6. Jogging Stroller? This one is still up in the air.  Charlotte is 3, so I don’t know how much use I’d get out of it.  She doesn’t want to ride in a stroller now as it is.  Plus our neighborhood is mighty hilly.  I’m not sure I want to be pushing a 30 lb. preschooler around.  I’m keeping my eye out on Craigslist and the consignment shops, so we’ll see.  If I can get one on the cheap, I may bite the bullet and see if she wants to go on runs with Mommy come spring time.

My last goal isn’t for 2015, but a longer term goal.  I want to run 40 races by the time I turn 40.  No stipulations on distance, just organized races.  I turned 35 this past December, so I’ve got until December 2019 to get it done.  I am going to count 2014’s races, just so I have a buffer in case of injury.  I don’t want to feel pressure to hit the goal and hurt myself.  This makes me excited.  I have all sorts of ideas for that 40th race, but I think I’ll just get through the next few years first.

So there you have it – my running goals for 2015 and beyond!

I guess I can also share some personal goals too.

Non – running goals include:
1. Redoing our master bedroom.  – And by redoing, finally painting it a color we want after living in it for 6 years.  Brian really wants a new bed and king size. So I told him he needs to get his stuff organized and we need to rearrange the room. By doing all that, we might as well just go whole hog and redo the bedroom and make it a nice sanctuary – instead of the cluster it is now. I’m doing some purging of my own too, so I’m really looking forward to having a pretty bedroom soon.
2. Finances – Do a budget and stick to it.  We are consolidating some debt right now, which makes me happy because we will be able to save some money.  I am publicly vowing not to make any frivolous purchases through the end of February.  I have enough clothes to get me through the winter, I have enough athletic gear to get me through next year. In the spring I will re-evaluate only because if I make progress on my weight loss goals, I’ll need some new summer clothes.

budget

This will be me in a year

3. Be Awesome, Give Awesome, Get Awesome. – If anyone out there reads Jen Lancaster, you’ll know that mantra. It was from her book, The Tao of Martha.  It’s a manta that she created about her dog that I thought was a way I wanted to live as well. I guess it’s that positive thinking projection kinda thing – but I love the word “awesome” so it spoke to me. I want to be a nicer, more awesome person to be around. I want to give back and share awesomeness with others, and in return, I hope to get some awesomeness back in some shape or form.

So there you have it.  Those are all my goals for 2015.  There are probably more I didn’t list, but they probably aren’t all that interesting.

Do you have any similar goals?  What do you do to try and stick to your resolutions / goals?