Jul 28, 2014

Weekly Recap 7/21-7/27 and a 5K!

July flew right by didn't it? I am well on my way to meeting my goal of 150 mile for the month and I can hardly wait to get there. I have 10 miles to go!! I wasn't sure how my body would respond and I was definitely ready to back off of the miles if my legs were not happy. I don't want to jinx myself but my legs have held up pretty well but I think I owe the results to my foam roller. Things have sure changed for me since I have committed to foam rolling after my runs!
This week was a cut back week. My body sure appreciated the break. I also threw a 5K in this week to tire my legs out a little bit before my long run. I ran this same 5k last year and it was not pretty so I really wanted to go back and make things right. It didn't need to be a PR but just a decent race where things felt normal. I have a love/hate relationship with 5K's!

Monday: Rest Day from running but did some strength training.
Tuesday: 6 Miles @8:14 avg pace/I went to a different gym and the treadmills are different than the ones that I am used to running on. This run felt really hard and my legs felt really tired for the first two miles. I wanted to quit at Mile 3 but I kept telling myself to just hang on.

Wednesday: Rest Day with strength training.

Thursday: 6 Miles@8:04/I really wanted to run on the roads but it was 102 degrees when I got home from work and there was just no way! I was determined to have a good run after my Monday run was not so great.

Friday: Rest Day since I wanted to be rested for my 5K.

Saturday: City of Cypress 5K (23:43) avg pace 7:37

Sunday: 15 Miles@ 9:19 avg. pace/I made it out the door super early and kept the pace easy. I had cloud coverage for the first 10.5 miles and it was great. The first 12 miles were MGP plus 60 seconds and the last three miles were at MGP.

Total Miles: 30.11

Week three of the Summer Run Challenge is complete and I met my goal for the week! This week I will take the mileage back up a little bit! 

The heat will still be with us here in So Cal next week which makes training a little tricky. I know that I have to stick with it even if it means bringing down the pace and focusing on getting the miles in.

Do you love or hate 5K's?

Jul 27, 2014

7/26/14: City of Cypress 5K

This was my second year running this race. Last year I had a horrible race so I really wanted to run this race again with better results. I really like this race and the course is flat and easy. My only complaint is the start time. The race starts at 7:30 am and with the summer heat I think a 6:30 am start would be much better. I like that they offer same day bib pick up but I am sure they would not be able to offer this if they had an earlier start time.
I am kind of useless in the heat when it comes to running. I just don't feel right and I really have to work much harder than I really want to. I knew by the first mile that things were not going to be fantastic. My legs felt heavy the entire first mile so I think I kind lost confidence after that point and just hoped to finish with a better time than I did last year.
The last mile was tough. It was hot and we were running with the sun in our faces. I wanted to be done. It was pretty sad how I didn't push myself to finish stronger. I am still kind of mad at myself for giving up so easily.
Last year I finished in 23:57 and placed 5th in my AG so I was glad that I beat my time by 14 seconds and placed 4th in my AG this year. 

Official Time: 23:43 (4th Place AG)

I am sure I will run this race again. Maybe I will get lucky next year and the weather will be much cooler or I need to get brave and learn how to run in the heat!

Jul 22, 2014

11 Fitness Items I CANNOT Live Without!

I saw this on Hungry Runner Girl's blog and I wanted to share the top 11 things that I cannot live without! I couldn't narrow it down to 10 so I have 11! When I prepare for a long training run or travel for a race, these are the things that would send me into a mad panic if I forgot to bring them along with me!

Here is my list of fitness items that I am incredibly thankful for and have learned to love!

1) Garmin Forerunner 620-This is my favorite Garmin by far and the top item that I just cannot live without! It provides so much running data and I just love it! I love the Live Track option and the fact that the data automatically uploads to Garmin Connect.

2) GU Energy Gel-My favorite flavors are Jet Blackberry and Salted Caramel. The energy kick that this gel gives me during a race or a long run is amazing. The Salted Caramel flavor tastes just like candy so it's like a treat while I am out on my runs. You have to try it if you have not already! They just released a new flavor, Salted Watermelon, that I am dying to try!

3) Foam Roller-This thing has saved my life! If you don't have one, please go and buy one and start using it! After being injured so many times, I became religious about using my foam roller. I use it after all of my runs and it has made a huge difference! I can now run 20 miles and have no soreness the next day. I like the extra firm one because it really hurts so good!
4) The Stick-This is the best for sore legs. I even have the travel sized version that fits inside my bag. I never leave home without it and I even take it to work with and secretly use it at my desk. It is also the best thing to have on hand for relays when you are cramped inside of a van overnight.

5) 20 oz. Amphipod Hand-Held Water Bottle- I have been trying to kick the hydration belt lately because it is just so much easier to just carry my hand-held. I can't be without my water so I have yet to master running a race using the course supplied hydration. I can go pretty far on this bottle without having to refill it and the outside pocket works perfect for holding my Chapstick.

6) Fitletic Ultimate II Running Belt (with Bib Holder and Fuel Slots)- I love that the front pocket is just the perfect size for my phone and the belt has slots to hold my GU's. The bib holder is great since I don't have to worry about forgetting safety pins on race day.
7) Body Glide-I learned a valuable lesson after my first marathon. I had some serious chaffing issues and I could feel my skin burning in the end of that race. Lesson learned and I never had that problem again since using Body Glide.
8) Nike Tempo Shorts-These are the most comfortable shorts that I have ever worn. I have tried other brands but my heart belongs to my tempo shorts which would explain why I have over 25 pairs of them!
9) Compression Socks- I wear both Pro Compression and CEP. I love them both. I wear them for all of my runs and they help me recover faster and improve my circulation. I have terrible tans lines from them but it's totally worth it to me!
10) KT Tape Pro- This tape has saved me when I have aches and pains and when I have been injured. I love this stuff! I only wear the Stealth Beige color though so I don't have to worry about matching it up with all of my clothes. I like the Pro version because it sticks better and is waterproof.
11) Nike Sun Visor-I cannot wear sunglasses when I run because I feel like I can't see. Weird..I know. I never run without my visor because it keeps the sun out of my eyes and the sweat off of my face.

What are your favorite fitness items that you cannot live without?  
Please share in the comments below.

Jul 21, 2014

Weekly Recap: 7/14-7/20

Last week was a very challenging one for me and I ended up feeling really tired come Monday. I planned to tone down the pace on a couple of my runs so that I felt ready take on my long 20 mile run. I wanted to make sure that I had gas in the tank to finish my run strong.

Monday: I was pretty tired Monday morning so I decided to take a complete rest day. I did zero running and zero strength training. I pretty much came home from work, ate dinner and laid on my bed and watched TV. I really needed it and I am glad I allowed myself to take a little break.

Tuesday: 7 Mile Tempo Run@7:59 avg. pace

Wednesday: 5 Miles Easy@9:31/This run almost didn't happen because I was feeling really tired when I got home from work. I had an easy 5 on the schedule so I figured I would just do it even it was not a great one. In the end I was glad I stuck with the plan and got it done.

Thursday: Rest Day with strength training and meet by met my plank goal of 5 minutes! I think I am going to keep going to see how much longer I can hold one. I am sure it won't get much better because I shake pretty bad in the end.

Friday: 20.07 Miles@8:53 avg pace/I ran Miles 1-7@MGP plus 30-60 seconds and Miles 8-20 @MGP plus 15-30 seconds. I actually felt good throughout this entire run but I am sure that the 63 degree weather played a big role in it!

Saturday: Rest Day with strength training with the focus on my arms and core. My legs felt great coming off of the 20 miles so I wanted to rest them. I was tired and took a three hour afternoon nap which I never do. It felt kind of nice!

Sunday: 6.03 Miles@9:32 avg pace/Ran the first 5 miles with my other half and the last mile alone. I also did my squats since today will be a rest day from running.

Total Miles: 38.10

Week three of the Summer Run Challenge complete and I hit my goal for the week.  I am at 110 miles for the month of July which is really close to my goal of 150 miles! Ventura is just seven weeks away and before you know it, it will be race day! I am looking forward to my birthday race and hoping for good weather.

How was your week? Did you run any races?