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Workouts: 5ks and Tempos

Workouts: 5ks and Tempos

Training last week continued to progress well.  I recovered moderately well from the Air Force Half and was able to get in both a race and a workout over the weekend.

My next bigger race is the Runners World Festival 5k and 13.1.  While I could add the 10k and complete the hat trick, I’m too injury prone for that to be a smart idea.  The 5k and 13.1 has worked well in previous years, so like running shoes if it isn’t broken, don’t fix it.

Monday: Easy 30 minutes
Tuesday: Easy 30 minutes/core
Wednesday: Easy 45 minutes/core
Thursday: OFF
Friday: Easy 60 minutes
Saturday: 5k (18:59.8) Total miles: 8
Sunday: 6.5 mile tempo (average 7:03 pace) total miles: 14/core

Total: 43-45

Thoughts:

My easy runs were just that, easy and recovery.  I don’t have anything to note about them, but boring isn’t a bad thing.

Saturday: Cherry Hill Book It 5k (18:59.8)

There were several 5ks in the area but to be honest, I didn’t make a decision to do any of them until Friday.  I ran by myself for the week, so I was kind of getting tired of it.  I knew I was going to run before work anyway and thought a hard effort would be good.  Plus, I use the Cherry Hill Library periodically (get it…).  I ended up taking over the lead around halfway and never looking back.  I’m happy with how the race went, I didn’t feel loose or fresh but I shouldn’t a week after my long run either.

Sunday: 2 mile warmup/6.5 mile tempo (7:03 average)/5.5 cool down

As I mentioned on Instagram, my next big race is the Runners World Festival where I’ll run the 5k and 13.1.  I’ll do a few 5ks before, but I’ll taper down for the Festival.  That being said, I need to train my body to race back to back days.  Last year around this time, I trained similarly, and it was when I felt the fittest.  7:03 is far from where I would like to be, but the first workout is always humbling.

Progression: 
Week 1: 31-33 miles
Week 2: 33-35 miles
Week 3: 33-35 miles (1 workout)
Week 4: 35-37 miles (1 workout)
Week 5: 29-31 miles
Week 6: 45 miles (1 workout)
Week 7: 40 miles (13.1 miles workout)
Week 8: 43-45 miles (2 workouts: 1 race/1 tempo)

I’m happy with my progression, I do believe it’s going well.  

Posts from the Week:
Air Force Half Marathon (1:27.28)
Techniques to Help Recover Faster

Questions for you:
Have you run multiple races in a weekend? 
When I’m fit, I seem to have some of my best races while doing 2 races in a weekend and running easy the rest of the week.  I’m not there just yet.
What was your best workout last week?

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Fall Products I’m Enjoying

The Fall weather has hit.  I think the high humidity and temperature days are gone for the year.  I can’t say I mind because Halloween is one of my favorite Holidays.  Thinking out loud, there are a few new products or items that I either bought or was sent.

Saucony Omni jacket

This jacket has been super warm and stylish.  I can wear it anytime and haven’t taken it off except to wash it.  It comes in a couple of different colors, and I want them all.  As embarrassing as it is, I think half of my Instagram photos have been in that jacket. It’s warm but not hot, and it breathes well (also protects from the wind). I’m obsessed, and I’m probably going to buy every color.  Plus it’s fitted.  I like to pretend I’m a fashionista, and a traffic cone orange jacket is enough to make any modeling agency hire me.

My omini jacket and I going to the diner

My omni jacket and I going to the diner

My Omni jacket and I going for a run...

My Omni jacket and I going for a run…

 

Garmin 220

I bought this watch a couple of months ago.  My Garmin 10 began not syncing to my computer in June 2014.  Since June 2014 (yes nearly 18 months ago), I have not plugged my Garmin into any computer.

garmin 220

Some features I love about the Garmin 220:

  • The obvious ability to view my runs
  • Ability to program workouts
  • Capacity to wireless synch to the Garmin app

I think this watch has changed my running a lot.  I do my workouts on the road and don’t take long “extra” breaks.  It tells me exactly when my 90-second break is up, and I like that.  If you like heart rate, Garmin just released the 225 model that has the same features and heart rate too.

Sparkly Soul Headband:

As some people may know, I get migraines.  While I haven’t had any significant migraines since college, I did have 2 in college that sent me to the Emergency room.

What do migraines have to do with headbands?  

A lot of tight headbands give me headaches.  The Sparkly Soul Headband does not.  I use a lot of mousse to keep my hair tamed, and it keeps it in place.  To be honest before trying one at Runners World Festival, I never thought I would be able to wear something tight around my head. Most of the headbands are over the top glitz for me, but they have several that I like.

Sparkley Soul Headband

The Runners World Headband!

Food:

Grape and Cherry Tomatoes:

I live in New Jersey, known as the Garden State.  What most people don’t know is that there are Gardens off of the turnpike.  I’m fortunate that I can go to local markets and load on tomatoes which is what I’ve been doing.  I wish tomatoes were in season all year round.

tomatoesandolives

I love grape tomatoes, olives, and feta cheese.

Tomatoes in the window...because it's artsy? Right?

Tomatoes in the window…because it’s artsy? Right?

I have been eating these by the gallon. I love how sweet they are, and I enjoy grilling and sautéing them as well as just eating them raw.

Sunwarrior Protein

I was contacted by Sunwarrior protein to try their protein powders.  I have been searching for a protein powder that doesn’t cause me to bloat.  I have found with several protein powders that I bloat or get abdominal distress.  I was lucky to try both the chocolate and vanilla and both were excellent. I ended up going to my local Vitamin Shop to purchase more vanilla afterward.

I like to have a scoop of protein powder in my yogurt or milk after workouts or races.  It absorbs into my system well and I always find that I recover much faster.  So far I have used about half of the tub and I haven’t had any issues!  I would recommend Sunwarrior for anyone looking for a protein powder.

The Vanilla was my favorite!

The Vanilla was my favorite!

(The original individual packages were sent to me at no cost, but I have since bought a giant tub of vanilla).

Fashion:

Scarves and Sweaters

Scarves everywhere

Scarves everywhere

I could wear scarves and oversized sweaters every single day.

Question for you: What are some fall items you are loving?

Fall into Training

I guess it’s officially Fall. The season has officially changed and the temperature has become cooler.  It would make sense to have a goal race lined up by now.  The truth is I don’t have a single goal race lined up. I have been thinking a lot about training and have realized I have several races I plan to do but not a big single goal race.

For a while I thought there was a chance I would run the Philadelphia full marathon. I stayed healthy recovering from the Phoenix marathonand I haven’t had any major hiccups minus my fall (knock on wood).  I enjoyed running throughout the summer and I built up a large base.  I have been slowly inching towards my goals with speed work.

Oh Phoenix...

Oh Phoenix…

In summary, this summer was great for training. I trained hard, went to the track and I am slowly making improvements towards my PRs.

RnR Virginia Beach

My original goal for marathon training was to have the fitness of a 1:25 half marathon. I waited until I ran a 1:24 at the Nike Women’s half to sign up for the NYCM. I always believed that was a smart goal for me.  Right now I’m about 7 minutes away from a 1:25 half marathon. One of my core running philosophies is that in order to progress in a longer distance, you must also progress in shorter distances.  Marathon training is a lot of work and it’s not something I want to half ass.  I don’t want to put 6+ months of training in knowing I’m not starting in the fitness to PR.  I also don’t want to put a limited effort it in and just “wing it”.

After a lot of thinking I decided to nix the idea of training for a marathon.  I don’t feel ready, I have no interest to race that distance and I don’t want to run a marathon. I’m enjoying running shorter races.  There doesn’t need to be another reason however, marathons are for a lot of people but right now they aren’t for me.

Marathons are fun...or whatever...

Marathons are fun…or whatever…

So what are my goals?

Until winter I plan to continue to rebuild my fitness.  I’ll want to run different distances from 5ks to half marathons but I don’t have a “goal race”.  Ultimately I think I’ll choose a goal race next spring to build up too.

I’m going to use the next 6 months to continue building my fitness. I love running, racing and going on runs with friends. Right now I do have a routine of “track, race and long run” and I enjoy it.

Of course I’m happy for friends doing marathons and I know I’ll be a little bit envious to watch several compete in the Philadelphia marathon but the timing is not right for me. There is a marathon most weekends somewhere in the US so if I get desperate to run I’ll buy a plane ticket and hope it doesn’t end up like my Phoenix travels.

This fall I do plan to become reacquainted with the half marathon distance. If I went into the winter months running a 1:27 half again I would be extremely happy. I ran RnR Virginia Beach earlier this month in 1:31.48. It was a relatively flat course but it was also hot and I haven’t raced a half in a while.   I’ll continue to train and build upon that.

Here are a few races I have decided upon for the fall:
8/05 Festival of Races 5k Syracuse, NY
10/17-10/19: 3.8/5k/10k/13.1 Runners World Half Marathon Festival (I’m an ambassador!)
10/31: RnR Philadelphia
11/22 Philadelphia Half Marathon (maybe)

In summary my goal is to continue training through the fall. I don’t have a goal race but my “goal” is to stay healthy and injury free. I want to continue to progress towards my PR.

Questions for you:
What are you training for this fall?
What is your favorite race distance?

 

Fall Favourites (Aka pumpkin things)

A lot of people have been writing fall favourites.  I was wicked confused why until I realized the dreaded fact.  I could lie to you and say that my fall favourites are original, unique and different.

But they aren’t.

And I’m a tad obsessed with pumpkin.

Remember last year when I hoarded 15 cans from Hannafords?  Yeah me too.

Just a few of these cans...

Happy Fall as of the 23rd.

My fall favorites is rather simple.

Canned pumpkin

Pumpkin beer

Pumpkin pancakes

Other random pumpkiny things

Pumpkin Halloween Costume…which reminds me…what to be this year…

I have a somewhat new recipe for you.  Or to open your eyes to (whatever you want to call it).  A fall favorite that you didn’t think could be improved upon…

French Toast Pumpkin Waffle

1 egg
½ cup flour
1/2 cup pumpkin
(1 scoop protein powder)
2 tsp cinnamon
2 tsp pumpkin spice
Water to consistency
Cook waffle in waffle iron

—————

Then dip waffle into mixture of 2 eggs, ¼ cup milk, 2 tsp pumpkin spice, 1 tablespoon vanilla)

You will not be disappointed.  The pumpkin makes the waffle so absorbing to the French toast mixture.

Okay-I know I said I didn’t pick favorites…but the pumpkin makes the waffle so moist and then it absorbs the milk/egg so well and it is like I am eating a pumpkin pie waffle.

I also have lots of pumpkin recipes on my recipe page, not limited to breakfast.

Question for you:

Favorite Fall Food?

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