Weekly Fitness Plan

Another weekly fitness plan!  This week looks to be about normal, not too many meetings.   We also are headed out of town by Friday for our yearly Flying Pirate weekend!  I can’t wait!

weeklyfitnessplanblog

Monday – 1 mile, maybe more.  I have an appointment after school so it’ll depend on what time I get home.

Tuesday – 3-4 miles

Wednesday – 3-4 miles

Thursday – 3-4 miles

Friday – 1 mile (travel day)

Saturday – First in Flight 5K

Sunday – Flying Pirate Half Marathon

I started back with my core work routine 2-3 times a week (50 pushups, 125 crunches, 2 x 1 min plank).

If I can fit a yoga class in on Thursday, I may.

Total miles: 27-30 miles

Weekly Focus: Hydration again!

I did an awful job this week with my hydration. I hardly finished in any of my super big bottles of Essentia.  I’ve already ordered more from Amazon and I have got to be more conscious about drinking one daily, at least.

What’s your week look like?  What’s your weekly focus?

Check out other weekly goals on fitness, home and health by heading over to The Weekly Chase with Road Runner Girl and Molly Ritter Beck.

Road Runner Girl

Happy Week!

blogsignature

Follow Runner Girl in a Rocking World

On my Facebook Page

On Twitter

On Instagram

Advertisements

I Ran This Year!

Today I am celebrating!!  It’s my 41st birthday and what better time then to look back at the past year!  I’m kind of excited when I think back about all of the great races and events that happened this past year and where I’m headed this year! 🙂

birthdaycelebration

The Year of Races, PRs, and Pacing: 40th Edition

The first race in my new age group was the Hamilton Lakes 10K last April.  I ended having a super race and ended up with a 2nd place AG and a shiny new PR!  I’m running this one again this weekend, but I’m still working on recovering from my full, so no racing just yet!

I added 9 more half marathons to my growing list!  Of those 9 races, I paced 4 of them!  I am so happy to have found the love of pacing.  It has really added something special to my running!

I surprised myself with a PR at the Salem Lake 30K last September.  We signed up to use this race as a training run and I was thrilled when I saw that I had finished almost 23 minutes faster than the last time I ran it.

I ran 2 marathons (City of Oaks and Tobacco Road) and another ultra distance (43 miles) at Crooked Road.  I finally learned not to be afraid of the marathon distance and how to run and train for them that fits me.

We ran a new race to us in December, the Reindeer Fun Run.  I hope to go back and run that one again this year!  It was so much fun, even if the course was crazy hilly!

And finally,

Gasparilla!!  4 races over 2 days for 30.4 miles!  It was an amazing trip!  So much fun!

 

By numbers

21 Races

Ran my 35th Half at Gasparilla

Ran my 6th marathon at Tobacco Road

Ran my 3rd ultra distance at Crooked Road

2 new PR’s: 10K and 30K

First time race distance: 12K and 15K

 

What’s next?!

  • Pace some of the same races again this Spring and Fall
  • Pick a fall marathon or maybe a challenge?
  • Go for that 100K distance at Crooked Road
  • Run fun races through the summer (5k’s and 10K’s)
  • Run a spring marathon before I turn 42. 🙂
  • Sprinkle in some races (one per month)

Cheers to another year!  Cheers to 41!  It’s going to be a great year!

This week’s optional topic is healthy recipes.  Check them out at the Fit Dish Linkup and become part of the #fitfam by heading over to Jill Conyers at JillConyers.com, & Jessica Joy at TheFitSwitch.org.

Happy Week!

blogsignature

Follow Runner Girl in a Rocking World

On my Facebook Page

On Twitter

On Instagram

 

 

 

Myrtle Beach Mini Marathon Recap

This weekend was awesome!  Seriously the whole thing was EXACTLY what I needed, a break from everything and a chance to have one last trip to the beach!  I love when we plan a trip around a race!

The Myrtle Beach Mini Marathon came highly recommended to us by several of our running friends.  Our expectations of the event were high and it didn’t disappoint us.  It lived up to the hype!

Firstly, we were lucky enough to be staying in the host hotel, the Marina Inn at Grand Dunes, the location of the starting line for the Coastal 5K and EXPO.  This was by far the closest I’ve ever been to an EXPO.  We literally got in the elevator hit “LL” and we were right in the middle of it.  Saturday morning, we got up early to head out and cheer on the runners in the 5K.  We had a blast encouraging all the runners, especially all the kiddos!  There were some great costumes out there too!  After the 5K, we took off along the Greenway that was right there and ran out a half mile and back to shakeout our legs for the next day’s half.

Sunday morning, we left to head to the starting line which was at the Coastal Grand Mall.  The race goes off at 7am and we wanted to get there about 6:15am to be able to hit the potties, check our gear, and have time to get to our corrals.   This is a point to point race so we would be leaving from the mall and heading to the boardwalk on the beach.  We got there in plenty of time and headed to the port-a-potties.  The location of the potties wasn’t the best.  They had them facing a road and the lines were a bit ridiculous.  Luckily, we moved all the way to the end of the potties and didn’t have to wait too long.  I found Christine and we went and got into our place at the start.

While waiting in our corral, they were playing some really great music and making updates about the race start, which I appreciate.  We also noticed there were pacers, but not by specific times, but by paces.  This was a bit different from other races we’ve run.  The 10 min pacer was right in front of us.   Once the National Anthem was played, we had just a few seconds and we were off!

The start of the race was crowded, but not too congested.  We run one full loop around the mall, which I liked. We were able to spread out a bit before having to work our way down to one lane of traffic on the roads.  This race is unusual in that there are only a three turns on the whole course.  The course was also different from year’s past, with 5 miles of it along the ocean!  Christine and I set out at a pretty good pace, running completely on my heart rate (keeping it under 140 for the whole run).  I was running this one as a training/marathon pace vs racing it. Christine’s plan was to run this half faster than her half a few weeks ago.  Both of our plans made us perfect running partners for this race!  We fell into an easy groove right at 9:55 by the second mile.

We chatted and talked for the first few miles.  I had to stop to use the bathroom around mile 3.  Christine kept moving and it took me about .7 miles to catch her!  (The only time I got my HR higher than 140)  Although the course was really flat, there was some undulations along the way which we liked!  There is only two points of a true elevation change, one bridge and one uphill section near the beach.  The time went by quickly and we were already at mile 9 before we knew it!

Christine and I just ran along, encountering many interesting folks along the way!  From the 10 min pacer offering folks bacon while we ran to a girl who was singing and cheering for herself loudly.  It was definitely entertaining!  Christie and Jen came out to meet us right at mile 12.  At this point, we decided not to check our watches, but I bet Christine that we were going to come in about 2:12.  We picked up our pace just a bit for the 12th mile, but slowed back to our comfortable pace once we made the left to head towards the boardwalk.  Christine and I made our way towards the finish line, grabbing hands at the last minute and crossing with big smiles!  We didn’t hit 2:12, we hit 2:11!!  We were both so excited!  I had stayed exactly on marathon pace (9:55 overall, the course was a bit long on my Garmin) and she had beat her half time from a few weeks ago and even ran all 13 without stopping!  We rocked it!!meandC

We found Cara, Christie and Jen, grabbed our gear, and we headed over to the beach party and beer garden.  They had a band playing that I totally loved!  They were playing some good ol’ rock and roll and Christine and I were in heaven!  We stayed there through the awards ceremony since Jen placed in her AG!!  We went down to the beach for just a bit to take a few pictures and I had to put my feet in the water!  We headed to the shuttle line shortly afterward to catch the buses back to the starting line where we parked.  medal

PROS

This race had a ton of pros!  The course, the after race party, and the organization of the race are all reasons alone to run this one!  Add in the huge surfboard medal and it’s an absolute must run event!  The Expo was convenient if you were staying in the hotel.  For those who want to run more than one race, it’s nice to be able to have that option with the 5K on Saturday and half on Sunday.  The course was well marked, the water stations were plentiful and the volunteers were awesome!  The gear check was well organized, as was the post race shuttle back to the starting line. woosolemyrtle

CONS

The course measured long on all of our watches.  With only 3 turns, it seems a bit impossible that we ran it too long.  The port-a-potties at the start could be improved if they were located in the parking lot vs near a road.  There were plenty of them, just hard to line up when it’s on an entrance road to the mall.   The after race party was awesome, but if you are going to advertize it with a beer garden, then a limit of one half beer per runner needs to be made known beforehand.  It was a bit odd.   The shuttle back to the starting line was organized, but our bus was a bit scary and we wondered if it was going to break down at one point.  Very jerky!

Overall, I would definitely run this one again!  Of the two Myrtle races, this one and the one in February, I loved the course and race just a bit better!  Running along the beach for 5 miles was awesome and you can’t beat an October beach trip!  I can’t wait to return again next year!

Happy Week!

blogicon

 

 

 

 

Follow Runner Girl in a Rocking World

On my Facebook Page

On Bloglovin’

On Twitter

Race..er..um..Run Day!

Just a quick good morning to all those heading out to run this morning!

May the miles go by quickly, may your feet be swift, may the wind be at your back, and your pace be effortless!

My friends and I are headed to the starting line of the Myrtle Mini Half as you read this!  I’ll post an race recap tomorrow hopefully! 🙂

Happy Week!

blogicon

 

 

 

 

Follow Runner Girl in a Rocking World

On my Facebook Page

On Bloglovin’

On Twitter

 

 

 

Cannonball Half Marathon Recap

Fall is here and in Greensboro, that means our favorite local half marathon is too!  In its 10th year, the Cannonball Half Marathon is a great opportunity to run a local half as a tune-up for marathon training as we all move towards tapering.  It’s easy to add on additional miles if needed since the majority of the race is run along our Greenway.

A few months ago, there were posts on Facebook looking for interested runners to pace the half marathon, something new they were adding this year.  I quickly responded that I’d love to pace the 2:15 group, having ran the race 2 times already, but we also run the course on our long runs also, I know the route like the back of my hand.  I was super excited to be selected and I was also pacing with running friend, Johnny! This was going to be a lot of fun!   It also fit in perfectly to my taper miles.  I had to run 15 miles and I could add in 2 more after. cannonball1

I arrived at 7:00am, an hour before the race, to pick up my pacing sign, find other friends who were running and/or pacing, and hit the bathroom.  I wasn’t nervous or stressed at all, which is one of the great things about pacing.  No pre-race jitters!  The only that made me a bit nervous was the temperature and humidity.  It was 68 degrees and very humid!  Unlike previous years I’ve run this half, this was a hot one!  Once it was about 10 minutes out from the start, all of the pacers moved towards the starting line to meet our runners.  One of the girls that I ran with when I first started training back in 2009 was one of the runners in our group!  We hadn’t seen each other in some time, but it was great to know someone in our group!

The race starts and off we go!  As we were coming down the first hill, we heard someone yelling.  We look up and see Cara and Christine up on the hill cheering for us!  They had run to the start of the race to catch us! Johnny and I run a little bit under pace at the beginning, knowing that there were several spots along the course where the hills are a little tough.  We wanted to bank a little bit of time so that if runners in our group wanted to walk the hills at the end of the race, they could do that and still finish around 2:15.  We had a fairly good sized group for the first few miles.  We do a loop around the park, so Cara and Christine ran with us for a bit and left us around mile 2 as we headed out of the park.  The majority of the race is downhill at the beginning, so we kept it right at a 10 minute mile pace, letting our pace go under that on the downhill sections. cannonball3

For miles 4-10.5, we stayed as even to pace as we could.  There is a 1.5 mile stretch of a slow grade uphill and a nasty hill right at 7.5.  Total elevation gain for the run is 572 feet. We were about 2 minutes ahead of pace by mile 8, which was plenty for the hilly section from 11-13.1.  We slowly lost and gained runners along the next few miles.  By mile 11 where the real hills start again, we were pretty much by ourselves, with a few runners from our group ahead of us and several behind us.  I walked the one nasty hill hoping that some of our group would catch up and we would slowly run to catch up to Johnny, who kept pace and powered up the hill.

By the time we hit mile 12, we were pack in the park and had just a few more big hills to conquer.  We were cheering on and encouraging our few runners who went ahead of us, hoping they would hear us!  We were ahead of pace with .5 miles left, so Johnny and I slowed down and started looking behind us to encourage runners to go!  Johnny and I came through the chute on time at 2:14:56!

cannonball2

PROS

A new race management company, Junction 311,  has taken over a few local races and they have done an awesome job rejuvenating them.  This year’s Cannonball had beer, food trucks, a live band and some great long sleeve blended tech shirts.   The changes they made to this year’s race showed not only in what people were saying about it, but also by the number of runners out there.  It’s a fairly small half.  There were 273 runners in the half this year.  The 5K had more runners than usual!  The volunteers at all the water stops were awesome!  Very encouraging!  The course was marked well too.

CONS

The mile marker signs were off just a bit from our watches which seems to happen in most races.  It really wasn’t a big deal and it seemed to fix itself towards the end of the race.  We missed the port-a-potties at the start too.   They had a row of them past the start line but we were using the bathrooms at the tennis center.  It wasn’t a big deal but the line was long for the ladies and it could have been cut in half if we all would have seen them earlier.

I would love the opportunity to pace again next year!  It was really fun and knowing the course was a definite advantage.

Happy Week!

blogicon

 

 

 

 

Follow Runner Girl in a Rocking World

On my Facebook Page

On Bloglovin’

On Twitter

Weekly Rundown and Race Recap

What started off as a shaky week with my running motivation ended up on a high note with our girls’ trip to Lynchburg!  Nothing like a girl’s trip to rejuvenate, re-motivate, and reconnect with each other.  It was just what I needed to attack next week’s runs!

Marathon Training: 6 weeks down, 12 to go!

weeklyrundown

Fitness

I had to do a lot of my runs solo this week.  My friend, Christie, was on vacation this week and usually we end up hooking up to run on Mondays or Tuesdays together so that left me to my own for the first two runs this week.  A small crew of us met up on Wednesday to run and then I was back to solo again for Thursday and my quick mile on Friday.  Saturday was race day + 1 mile for Cara and I and Sunday was a recovery run to loosen up the legs.  I did great Monday, even getting in my hill repeats on a monster of a hill!  But by Tuesday, I had 3 miles scheduled and headed out and only got a mile in.  I just didn’t have it in me to run any longer so I called it a day and came back to the house.  My progression run went really well!  I kept a good pace and I was pleased with how we did!  Those are never easy! Thursday and Friday, I ran just solo miles.  I just wasn’t feeling like doing much more than that.

Meals

I was a regular Betty Crocker this week!  I killed it in the kitchen!  I cooked all of our planned meals and even added in a dessert!  GO me!  I really am embracing my inner cooker this week and even think I am starting to actually enjoy cooking.  It’s growing on me!  We finished the week with the Lime Cilantro Chicken.  It was super tasty and a big hit at home too!  A double win!limechicken

Race Recap

10 girls choose to run a half marathon in August!  Yes, we did it!  We completely lucked out on the weather.  A “cold” front found its way to Virginia and just in time for our race.  But with the cold front came rain, lots of rain.  We had to run the entire race in it, though I’d much rather have that weather vs hot and full sun, if I never have to see a puddle for awhile, I’d be happy.  While last year, it was a hilly hell of a run, this year, it was still hilly but not as hellish.  Cara and I stuck together for the first few miles.  Then we hit the hilly section and I felt pretty good so I went on solo, picking up my pace a bit.  I had some really great comfortable middle miles, just rolling along.  I totally skipped the mile 8 water stop and headed back down the hill to the greenway section.  I finally took another break at mile 11, walked a bit, and had a bit of struggle finding comfort again.  I regrouped a bit and finished strong to the end.  I finished with a 2:05:47.  Totally pleased and happy with that time!  All of the girls had a really good race!  Some of our group placed so we cheered them on during the awards!  Other girls got PR’s too, which is absolutely insane on such a tough course!  We had an awesome time and will definitely be back next year! lynchburglynchburgelevation

Follow Runner Girl in a Rocking World

On my Facebook Page

On Bloglovin’

On Twitter