Race Recap - Kensington Challenge 15K

This past weekend I competed in my longest race to date- the 30th annual Kensington Challenge 15k race at Kensington Park! I registered for it several weeks ago, as I had begun to panic about when I could fit in a longer practice race to gear up for the Freep.

The Kensington Challenge was a really nice course this year- somewhat hilly, which was tough, but a beautiful course though! It was chilly that morning- I must have taken on and off my top layer 10 times, trying to decide whether or not to race with it on. I opted to leave it off, which was a good call in retrospect.

I tried to start off the race at an intentionally slow pace, aiming for a negative split in the second half. It was a tough mental feat to talk myself through those 9.3 miles- that's quite a distance to run without a race buddy! I eyed several potential people and finally settled on a couple of fellow runners with a similar pace to me to be my secret pacers.

Once I finished the first 5k, I was feeling pretty good. When I finished the 2nd 5k, I was just focusing on finishing strong. At mile 8, I tried to kick it into gear for the last 1.3, and had a strong finish, coming in directly behind my anonymous pacers- thanks guys!!

My finishing time was 1:29:59 - an average of 9:40 minute mile. I'm really happy with the time! My main goal for this race was to run the entire thing, no walking breaks, which I did!

I'm glad I did the Kensington Challenge. I feel much more prepared for my half marathon now! I still have a few other races coming up in between; the Heroes on Hines half on October 5th, and Run Scream Run 10k on Oct 12th. I'm looking forward to each one, and hopefully bettering my times!

Race Day! Falcon 5 Miler

Today I am headed out for my 4th 13 in 2013 race this year- the Falcon Five Miler at Bowling Green State University! I'm excited and a little bit anxious for it, but looking forward nonetheless. I've run more than 9 miles at a time- I can do a 5 miler! These two things have been bouncing around in my head for the last several days, pre-race. I think "Ain't No Tired!" ala Tony Horton is my new race mantra to keep me pushing through.

I'll be checking in post-race to with a re-cap so stay tuned! :) Happy Friday!

Week 8- Half Marathon Training update

Being someone who is very motivated by accomplishments (although I'm trying to be more intentional about living in the present!), the 13 in 2013 Running Challenge I've been participating in this year has been a HUGE motivator for me. Not only is it a push forward when I register for my next race; it's also a commitment to follow through on, a challenge to build more speed and add more miles.

Case in point is the Detroit Free Press National Half Marathon in October. I signed up in January, knowing that I would have a long time to train and that a "stretch goal" could be a great motivator. When I started my most recent foray into fitness back in September, I'd run two 5ks in my life previous; not necessarily defining myself as any kind of runner! When I first hopped on that treadmill in September, I started out at a "Couch to 5K" level, essentially: Run 3 mins, Walk 1, repeat. It was hard for me to even finish 3.1 miles this way; it took me about 45 minutes.

Fast forward 6 months to now- Last weekend, I ran 3.1 miles without stopping, in 25 minutes and 48 seconds- What?! Today, I ran 9 miles, my new longest distance. I've averaging between 10-15 miles per week.

Here's what my running log looked like this week:

Overall, Half Marathon training is going well. I've been running 3x a week- this usually takes the form of 1 easy run, 1 hill rep, and 1 long run. Easy runs are averaging between 2.5-4 miles, hill reps are usually 3.1 miles, and I'm trying to build my mileage base on my long run days with a .5 mile increase each week. I'm thinking about stepping up to 4 days of running a week- ideally I'd like to add a race-pace run for whatever upcoming run I have.

On "off days" or "non-run days" to be more accurate, I am doing 45-60 minutes of strength training, along with some core work and at least one yoga class per week. Although I am definitely loving running and looking to improve, building strength through weight lifting is a big fitness priority for me as well- I don't want to have to choose one vs. the other!

This week's workout schedule:

Mon: Easy run (2.5 miles) & abs
Tues: #stronglifts 
Wed: 5 mile run @ race pace
Thurs: #stronglifts & yoga 
Fri: Hill reps run  (3.1 miles)
Sat: #stronglifts 
Sun: 9.5 mi run

Total Mileage: 20.1

What are you workout plans for the week? 

Planning to get a run in? How about some weight training? Please share!

Motivation Monday- Hoppin' Back on Track

This week I am motivated by thankfulness. I'm thankful for my health, although I've had some pain recently I am still a overall very healthy person. I'm thankful for the support and love of my family and friends. I'm thankful for my awesome job and coworkers that I love. I'm thankful for the hottub at my gym... :) 

I am trying to hop back on track this week, post-injury, with my workout schedule. It's a bit lighter than in past weeks, but still trying to make it to 300 minutes of exercise, not including yoga. I ended up knocking my long run out of the way early this week; I didn't get one in last week (was supposed to do an 8 miler) and I have the Corktown 5k this week so I wanted to get my long run out of the way well before the race. I ended up pulling out 8.5 miles, which is my longest distance to date. I still look back and think about how I used to HATE running- I wasn't able to run 1 mile.

I'm still building up my mileage- I have been running for 10 minutes, pausing the treadmill for about :45 seconds to take a water break, then repeat. I'd like to space out my break intervals eventually but I can do that once I get to 13.1!

Workout Plan for the week of 3/4-

• Monday: Long run 8.5 miles (78 mins)
• Tuesday: StrongLifts & Upperbody weights & Yoga flow class (135 mins)
• Wednesday: Bootcamp class (60 minutes)
• Thursday: Hill reps 3.5 miles (50 mins)
• Friday: Practice 5k  @ race pace (8:30/mile) 3.1 miles (25 mins)
• Saturday: StrongLifts & Upperbody weights (45 mins)
• Sunday: Corktown 5k! (25 mins)

What's keeping you on track this week? :)

Fitness Friday

I'm finally getting back into the swing of things after a week-long 'hiatus' of sorts. Last Wednesday I somehow re-aggravated my neck injury (it seems to re-appear every March anyway), and that was FRUSTRATING! I spent several days feeling sorry for myself and beating myself up, along the lines of, "What did I do wrong?", "Why is this happpening to me?". Then I got over it. Although I did sort of whine like a baby, I am proud of three things during this week:

• I did not turn to emotional eating to comfort myself, & constitently logged my calories & exercise
• I continued to work out, even if it was just walking/slower running vs. my usual StrongLifts routine
• I took the injury seriously- I iced my neck/back almost every day, as well as spent time in the hot tub

These are three things I would have had a hard time doing 6 months or a year ago, and it feels great to know that my habits have changed for the better.

I also had a realization, which I shared on Twitter this week:

Kinda goofy, I know! But after taking a 5 day break from pushing it hard at my workouts like I usually do, I couldn't resist- on Sunday, I ran at an all-out pace for 6 miles. It felt AWESOME! I didn't realize how much I has missed running, and pushing myself that hard, but boy did I! Realizing that was probably my high of the week!

What was your high of the week?

Motivation Monday- What Keeps me Running

Today for Motivational Monday, I'm going to share a "Things I Love about Running" list. I'm definitely what you'd consider a new Runner- I've only been running frequently since November, but I'm already hooked!
Here's what keeps me running:

Race Day
Although I do really enjoy training most days, races are what keep me motivated on those dreaded long-run days! It's not so much the "beating other people" (since I'm still a slow-ass runner!) but it's the ability to run with others, as well as the desire to challenge myself and beat my own PR from my last race!

Even signing up for my next race is a motivation- knowing I have a specific event to train for helps me stick to my training schedule; there's a reason I'm working this hard!

Self-Discipline

I enjoy a good challenge, and I am very motivated by overcoming obstacles. Because of this, I really appreciate the self-discipline that running has helped me to develop within myself. Whether it's discipline in making and following a training schedule, discipline in eating healthy and "clean", or the discipline to take a Rest Day when I really just want to train through it, Running has helped me improve as a person.

Gear & Swag 

I'm not a huge shopper, but I DO really like to have clothes that fit me! With the frequent weight loss in the past 5 months, I've got to invest in a lot of new clothes. I do think of it as an investment; if I feel comfortable, supported, and put together, I'm more likely to be successful. That applies to work clothes and business, but also to running & workout gear. I also believe that while you CAN workout in anything, a few key, high-quality pieces, like fitted running shoes, a nice pair of workout gloves, and some cold-weather gear can make a world of difference in your performance. As for swag, who doesn't love a race tee or a finisher's medal or a tech beanie? A souvenir of my hard work is a reward for a job well done :)

Running Community
A great surprise about beginning to run was stumbling upon on supportive community of runners online! When I signed on for the 13 in 2013 challenge where I will be running a race every month (plus an extra one!), I met a lot of supportive folks on the facebook page & on twitter, who have been inspiring, helpful, and encouraging! From affirming that yes, it's possible to go from 5k to Half Marathon in less than a year's time, to sharing stories of their own fitness successes and challenges, it's been great to tap into a network of passionate people!

In an effort to keep myself accountable, here's my workout plan for the week!

Workouts for the week of 2/18-

• Monday: StrongLifts & Lowerbody weights (60 mins)
• Tuesday: Hill Reps Run 4 miles (40 mins)
• Wednesday: StrongLifts & Upperbody weights (60 minutes)
• Thursday: Spinning & Yoga Flow (50 + 75 mins)
• Friday: Easy Run 3.1 miles (30 mins)
• Saturday: StrongLifts & Upperbody weights (60 mins)
• Sunday: Long Run 7.5 miles (70 mins)

What's going to keep you going strong this week?

Find it and make it happen! :)

Motivation Monday

This has been my mantra for the last week since I saw it on greatist.com! 

I really think it's effective for me because it's simple, and direct.
Just breate, damnit! :)

Half-marathon training!!!

 

Push-ups are something I'm pretty good at, but I can always improve.

At my Fit Assessment in December, I did 42 "girly" push-ups in a row! 

Now to work up to 42 standard push-ups. Join me in this challenge!

My motivation for the next several weeks- my March 5k, the CorkTown Race! 

Some of my in-laws are doing this race, and it looks like a lot of fun, 

so I signed myself up. Plus, hubs is in, since there's beer at the end ;) 

Hoping for a PR of under 27 minutes!

Happy Monday, folks- Go out there and GET IT!

Race Recap- Super 5K, Novi MI

On Sunday, I ran the Super 5K, a Superbowl Day 5K (as the name implies) in Novi, Michigan. It was my first time running the Super 5K, and I guess it was a new route, but it was new to me anyway! Overall, a great race! 

Race Highlights

Pre-Race Training: Since I'm doing 13 running events this year, I have been consistently training since I ran the Turkey Trot in November of last year. To prep for the Super 5K I had been running 3 times a week, 2 short(er) days of 2.5-4 miles a day, with one long run where I am building up mileage, simultaneously working up towards the Freep Half Marathon in October! I knew I could run a 5K already, having 2 others under my belt in the past 3 months.

Registration and Packet Pick-up: Registration was online through the RunningFit website, which was nice and easy. There was an optional pre-race day packet pick up at the Novi Civic Center (on race site) the Saturday before, and I chose to go and get my bib and swag early- nice option! Packet pick-up was pretty straight forward, and early pick-up helped me to mentally prepare for "race-mode"!

Race Day and Course:  It was a brisk- ok who am I kidding, damn cold- 10 degrees outside on race day, and was a bit windy as well! Luckily I had swung by Running Fit, a local chain of running apparel stores, to get a cold-weather top. I was decked out in a sweat-wicking base layer, a thermal shirt over that, and my new asics running top over that (pic on the right)! I put on my new tech beanie, and a winter hat on over that, and I had on two pairs of spandex pants and two pairs of socks on!

The participants mosied towards the start line, and at 9AM we were off. I was way at the back of the pack, since I had to use the restroom before the race and stood in line for 20 minutes to do so (Never Again!!). It was funny because I didn't hear any starting gun or starting announcements, so when the pack took off, it felt like a sudden start to the race! The course was nice loop down Taft Rd. through a neighborhood near the Novi High School campus, and leading back out onto Taft Rd again for the finish. there were a few small hills that I didn't expect-a good reminder to do some higher-incline treadmill workouts in my next month of training!

I felt really good and strong in Mile 1, and warmed up quickly. Mile 2 seemed to take a while to come, but I kept busy by keeping my eyes on the roads to make sure I didn't slip and do a faceplant! We finished circling through the neighborhood and came out onto Taft Rd for the end of Mile 2, and hit Mile 3 right before the finish, turning back into the High School complex. There were also GREAT volunteers along the route that were encouraging participants as they went; I really appreciated that. I always wave at the volunteers, and a returned wave, smile or cheer can keep me going strong for the next quarter to half mile sometimes! There were lots of folks cheering at the end, which is always a good last half-mile pick-me-up!

My Results: I was hoping to finish the race with a time of 28 minutes or less. My last recorded 5K time was 29:42 at the Smoke the Turkey run in November, although we did the Commitment Day 5K on Jan 1st and I estimated my time to be 29:00. Although I've been running a 5K on the treadmill indoors in between 26:14-26:50, that doesn't include the 30 second water breaks I take every 10 minutes. The 28:00 goal time also factored in the cold, which is always a bit of a shock to the system! I kicked it into high gear for the last .25 mile, and crossed the finish line strong!

The finish line clock said 29:32, and I was a bit disappointed. I started a mental cheerleading routine- 

"That's an improvement from your Smoke the Turkey time- any improvement is something to be proud of..",

and then remembered that the counter reflected the race start time, not my start time! I practically ran indoors to the after-party to see where the results had been posted, and got to see my REAL finishing time: 27:17! Out of my Age Group (Females 24-29) I finished 18th out of 86- not too shabby! Considering the cold weather and the fact that during the race I ran the entire thing (vs taking water breaks like in training), I am SO happy with my time, and it's better than I had hoped for!

Race Swag: In addition to the great tech beanie, which is an awesome addition to my running apparel drawer, the first 2,000 finishers received a cool pint glass!

Overall thoughts: This was a fun, enjoyable Winter race, and a good idea, since I totally pigged out at our Superbowl Party later in the afternoon. Pretty close to home, great swag, well organized race, timely posting of race results; not too much more you can ask for!

If you're lining up your running schedule for 2014, consider adding the Super 5K to your list!

Race Schedule- My Plan for 13 in 2013

As I've mentioned, I'm planning to run 13 races this year, or 1 per month, with one extra! Why did I decide to do this crazy thing? Two simple reasons: Motivation. Accountability.

Here's my race list for the year. I've registered for some of these, and others are just races I'm interested in.


It's been fun and exciting to searching for races in the area, decide what distances I want to run, and even set some "stretch goals" for myself. The big GLARING stretch goal on that list is a HALF MARATHON- WtF?!?! The fact that I registered for the Freep Half Marathon is probably a good indicator of two things: 1) I'm crazy! and 2) I have really changed my habits in the past 5 months! As my hubs pointed out, "Last year, you would have been like, 'Run one mile? Nooo!!!'"

I'm scaling up in mileage accordingly, both trying to grow my weekly base of miles run total, as well as building up to be able to run 13.1 miles in. a. row. This week, I ran 12 miles total, and my longest run was a 6 miler, aka 10 km, which is my longest distance run to date; I still have some work to do! Luckily, I have 8.5 months to train. Oh goodie!

Here are links to some of the races I'm thinking about. If you're a fellow Southeastern Michigan runner, or a #runchat buddy from afar who'll be in town, I'd love to run with you- let me know!

Join Me!
Commitment Day 5k
SuperBowl 5k
Shamrocks and Shenanigans
Falcon 5 Miler
Run 4 a Reason
Girls on the Run 5k
Dexter-Ann Arbor Run
MOTTEP Life Walk/Run
Island Lake Sprint Triathlon
Birch Run Charity 10k
Detroit Free Press Half Marathon

I'm still deciding on a training plan for the Freep. 
Any Half Marathon training suggestions, or tips for a newbie?