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Training: Building Fitness and 10ks

Training: Building Fitness and 10ks

Last weeks training was good. I got what I wanted for the week.  Over the summer, I plan to race as much as possible to get back into shape. That’s what I did when I set my 5k PR several years ago. I want to keep racing until I’m back in shape. I personally find I’m able to push myself harder in races versus workouts.

Monday: Easy 60 minutes
Swim 3000 meters
Tuesday: Easy 60 minutes
Swim 3000 meters
Wednesday: 3X1 mile averaging 6:30 pace
Thursday: 3000-meter swim
Friday: Easy 60 minutes
Saturday: Cape May 10k (42:35) Total miles with warmup/cooldown 10
Sunday: Long Run 12 miles averaging 7:58 pace (last 3 miles 7:08, 7:01, 6:56)

Thoughts:

After a rough Spring and putting the effort in, and not getting anywhere I’ve finally committed mentally to building back fitness. When I start trying to build back speed, I’m usually faster, so this feels as though I have a long way to go, especially considering Spring didn’t go my way.

My easy runs were just that, easy. There is never much more to say about them.

Workout Wednesday: 3X 1 mile (averaging 6:30 pace) with 2 minutes rest in between:

This was my first-speed workout in about a month. I intentionally took time off to allow my body some rest from hard workouts. It felt challenging, but I’m happy with my effort and getting back out there.

Swimming:

As most people know by now, I’ve been getting back into the pool more. I still plan to swim throughout the summer. I was a competitive swimmer through college, and it seems like a different lifetime ago. I’m having fun in the pool right now because I can mindlessly stare at the black line for about an hour. I can’t compare myself to previous fitness levels because there is no way I’ll get back in the pool for 10,000-14,000 meters 5X a week as we did in college (yes that’s 2-4 hours most days).

Cape May 10k: (42:35)

This pace was slower than my 10-mile pace at Broad Street. I have struggled to get the turnover in my legs faster recently. It feels as though my body as one pace for hard efforts and that is between 6:45-6:55.

This is another personal worst in recent years, but as I said on Instagram, my goal is to show up at races. The good, bad, ugly, I’ll be there. I still had a great time with friends, and I’m happy to have done it.

 

Long Run: 12 miles averaging 7:58 pace

My long run on Sunday felt better than my race on Saturday. My last 3 miles of my long run were 7:08, 7:01, 6:56. My last 3 miles of my 10k the day before were 6:58, 7:01, 7:01). Somewhat comical but that’s how the legs felt. I would have loved to run better at the race, but it wasn’t in the cards. I didn’t set out to run that fast, but it was motivational that I felt better for my long run.  

Posts from the Week:

Broad Street 10 Miler (1:07.35) 

Hiking Parker Loop at High Point State Park

Aftershokz Headphone Review

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. This week I talked about the differences between social media runners and running specialty.  In the newsletter, I share running industry trends and things relevant to the sport. There are often giveaways as well as discount codes.

Questions for you:

How do you get your turnover faster?

What is something you struggle with in running? Long runs? Easy runs? Workouts?

 

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Training: Swimming and 10 Milers

Training: Swimming and 10 Milers

I thought I would increase mileage this week, but that didn’t quite happen with running. It did with swimming! Anyway, after Atlantic City, I took a week off from running.  It was good for me, and I’ve started getting back into swimming.

Week 1: 2 miles

Week 2: Training: Swimming and Running

Week 3: <Here>

Monday: Run 60 minutes/Swim 2000 meters
Tuesday: Run 60 minutes/Swim 2000 meters
Wednesday: Swim 3000 meters
Thursday: Run 60 minutes
Friday: Rest
Saturday: Run 60 minutes
Sunday: Broad Street 10 Miler (1:07.35)

Thoughts:

This is the most out of shape I’ve been for Broad Street in a few years, and that’s okay. I’m happy to run.  Moving into the summer, I plan to race much more frequently. I’m still going to swim, and my weekly mileage might be lower, but the cross training has been a nice change of pace.  There isn’t much to say about running this week, just that I did it and it was easy.

Swimming:

My first two swims were 2000 meters of straight swimming. On Wednesday, I decided to swim 2X1500 (28:22, 28:21), just to increase mileage and I felt decent.

 

Broad Street 10 Miler: 1:07.35

This was my slowest Broad Street in the five years I’ve run, but I was happy to run. It was pouring rain, and I’ve been the least trained I’ve ever been going into the race. Usually Broad Street happens at the end of a training cycle. I’ve run between 1:01-1:05 in all weather conditions. This time it happened after a low mileage a few weeks and time off. It was pouring rain the entire race, but I had an enjoyable time. My splits were between 6:40-6:55 the entire time and I probably could have kept that pace and run a 1:28ish half marathon which is motivating because it’s slightly faster than what I’ve been running.

Posts from the Week:

April Training

Altra Escalante 1.5 Shoe Review

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. There are often giveaways as well as discount codes.

Questions for you:

Are you training for anything?

What was your best workout last week?

Hiking Indian Wells State Park (Connecticut)

Hiking Indian Wells State Park (Connecticut)

While in Connecticut last month, we decided to take a nice hike at Indian Wells State Park.  It’s not a rigorous hike but a pleasant hour or two walk around the park.  It’s family-friendly, and right along the water with a beach if you want to swim or boat.  The hike itself was about 2-3 miles, and we went to the lookout point as well as the waterfalls.  A few people were swimming in the waterfall, so I didn’t take many photos as that might have been a little awkward.

If you hike about a mile, you’ll reach a small overlook which was a beautiful spot to relax.  We spent a few minutes looking out and then hiked to the “main attraction” of the waterfall.

The free-flowing waterfall has a deep pool at the base that we saw many people jumping into. We did as we weren’t interested in swimming at all. If I were to go swimming in the area, it would probably be at the waterfall because it’s not far from the beach and entrance and a more secluded area.

The hike itself was quiet, and we didn’t see a lot of people throughout the couple hours we were out there.  Here are a few photos from the adventure.

The hikes all start with climbing a short but well-maintained series of steps.

indian well state park connecticut

indian well state park connecticut

View from the look point into Connecticut

indian well state park connecticut

Into the Creekindian well state park connecticut

indian well state park connecticut

In all, it was a great walk, and I would definitely go back.  It’s a short and easy hike if you’re looking for something to do with kids or a dog.  Of any of the parks, it’s one of the most family friendly we have been too.

Here are other hikes I’ve done this Spring and Summer:

Hiking Turkey Swamp in Freehold
Exploring Cattus Island in Toms River
Exploring Hartshorne Park in the Highlands
Hiking to the Cape May Lighthouse
Hiking Bear Mountain in a Downpour
Hiking through Belleplain State Forest

You can see all hikes I’ve done here.

Questions for you:

Have you ever swam near a waterfall?  Do you prefer going to a beach, pool, or lake?  Or none LOL.

What is a fun hike local to you?

Workouts: Swimming and Strength Training

Another week of workouts down.  As most readers know by now, I’m currently not running.  Some days, there is a twinge of excitement to run again, but some days I want nothing to do with the sport.  This break has been nothing but good.  I don’t feel jealous of others running and don’t feel the need to “do something.”  Although this week was a high volume of workouts for where I’m currently at.

Right now, I’m getting more into lifting and strength classes than I’ve done in the last few years.

Workouts Last Week:

Monday: Swimming: 1 mile
Tuesday: 45 Minute Strength Class
Wednesday: Rest
Thursday: 45 Minute Strength Class
Friday: Swimming 1 mile
Saturday: Body Pump Class
Sunday: Walking Around NYC

As many readers know, before running, I swam.  Then, I burnt out, and in the last few years, I’ve gotten in the pool less than a week of college swimming.  After graduating, I decided I would try and swim a mile every year.  It’s the distance I used to race, and it seems like an achievable/attainable goal.

My strength classes have been going well.  I’m just working on getting stronger as I figure out when I want to run again.  I like to go to a class because I know I’m getting an all body workout, versus me pretending to know what I’m doing in the gym.

Other then that, it’s been a quiet week.  My husband came home from a deployment on Thursday, so workouts weren’t the focus this week.  tim and i

We decided to take a try up to NYC and explore.

Thoughts:

I’m currently trying to figure out what I want to do with running and training right now.  My body has needed this rest period.  I thought I would probably want to run by now, but the truth is, I don’t!  At first, I compared myself to other people.  Why does X only need a day off and they love running again?  Then I realized, I’m the same way with marathons.

I need a lot more time to recover from a marathon (at least a month!), and I need a lot more time to recover from a burnout and find my enjoyment out of running again.  Do you know what?  That’s cool. Rushing back into running will just result in a bigger burnout or injury.

Post from the week: NonRunning Workout Ideas (Apparently I haven’t been blogging much either)

Questions for you:

How long do you typically take off from running?

Have you ever been to NYC? 

NonRunning Workout Ideas

NonRunning Workout Ideas

As most people know by now, after the April Fools half marathon, I experienced a serious running burnout.  In fact, I wrote about it here. It wasn’t the race itself, but more of running hard for 6 months and not achieving a goal.

My personal friend Steve asked to write about other things to do outside of running!  To be honest, I’m still not running, but I am enjoying doing other things.  Don’t get me wrong, running is a great workout, but it’s not the only one.  It’s important to take the time to look at other things to do.

Right now, I have no goal races I’m trying to maintain fitness for.  Thinking out loud, I have no need to hit up the gym daily.  Do I like working out?  Yes.  Do I need to workout for several hours daily?  No.  Do I care if I missed a workout?  No…

Ideas for Cross Training to Maintain Fitness:

Here are a few things I like to do to preserve cardio fitness:

Elliptical:

I might be one of the only people who doesn’t hate the elliptical.  If you workout hard on the elliptical, then it will simulate running.  If you leisurely pedal, you aren’t going to get the same benefits as having a higher heart rate.  There are a lot of programs that you can adjust based on ability and how hard you want to workout.  My heart rate is never as high as running, but I can say it has gotten pretty high during the elliptical.

Alter G Treadmill:

Finding an Alter G treadmill can be hard.  If you’re in Southern Jersey/Philadephia area and want to use one, let me know, and we have one at RunningCo.

Admittedly, I haven’t used it right now.  That’s only because I don’t want to run.  The AlterG is running without the pressure of body weight.  It takes body weight off so you can simulate running without putting the extra pressure and weight on your body.  The chamber fills with air, so you are essentially free floating around. Here is a more in-depth post about the AlterG when I was using it!

Alter G

After my metatarsal stress fracture, I used it frequently

Swimming:

Before picking up running in 2010, I was a competitive swimmer.  I swam through college.  While I no longer swim regularly (and have no interest in Tris), I will frequent the pool.  Swimming takes all of the pressure off your body will still allowing for a great cardio and strength workout.  It’s one of the best workouts you can do.

Strength Work and Core:

To be honest, right now this is what I’ enjoying the most.  I’m going to several body pump and core classes as well as lifting weights myself.  It may not “burn calories, but I am enjoying the constant state of feeling like jello and feeling stronger.

Running is a great sport but it’s not the only workout.  There are plenty of other activies that are equally as fun to do.Other Running Related Posts:

Are Losing Toenails a Runners Rite of Passage?
How to Prepare for Running in the Heat:
Why 5ks are the Best
How to Race Well
How to Race in Unfavorable Conditions

Questions for you:

What are your favorite nonrunning activities?

 Do you like to cross train? 

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