Sunday, November 27, 2016

My first 10k- Riverside Gobblers Gallop

This past Thanksgiving I gt up early and laced up my running shoes and set out to run my first 10k race!

It was a race held at a local high school and they offer both 10k and 5k races as well as an option to do both.

I decided to do the 10k awhile back in order to try my legs at a new distance.

I got up early and ate some oatmeal, it was a cold and drizzly morning so I decided to wear Capri's and a long sleeved tech shirt and a hat.

I registered and picked up my bib and T-shirt (the shirts are nothing to write home about).
OK, not my favorite race shirt....

I ate a banana then tried to stay warm before heading to the starting line.

The race course went along a creek and was mostly on the roads. It had one short stretch in the woods which was a lot of fun! The course was flat and pretty scenic winding along a creek and farms in rural Pennsylvania, and the rain stopped for our race! Perfection! I took the hat off around mile 3 because the sun was finally warming things up a little bit.

There was a guy running at around the same pace as me sometimes he was pushing the pace and sometimes I was, it was nice to have someone to "run with" during the race.

I ended up getting 3rd place in my age group but I didn't know because I went home right away to start cooking for Thanksgiving! BOO! I would've gotten a medal! I'm Hoping to call tomorrow and maybe they will still have it so I can pick it up!

I hit start 5 seconds after the starting line, whoops!
I ended up finishing in 50:37 with my average pace at 8:10

I tried to start conservative and push the finish! look at mile 6!!
My last mile was my fastest at 7:48!! Unbelievable to me that in June I couldn't break an 11 minute mile, but by staying consistent and adding in stretching and strength I ran a mile with a 7 in front!!!

All in all it was a great race and I am so happy with my performance!

Once I got home I showered, cooked a few dishes with Eric then we headed over to my parents house for dinner. Everything was delicious and it was a lot of fun! Sorry, I didn't take a single picture there! I left my phone in my purse and just had fun catching up with all of my loved ones!

I tried 3 different desserts! They were all yummy, and my Aunt made my favorite, lemon meringue pie!

On Saturday Eric and I set up his deer stand with his brother, father, and 2 nephews and a family friend. It was a nice day to walk in the woods. Afterward I ran 3 miles with my best friend Calley and it felt like we were back in high school running cross country together again.

Here is a family photo!
It isn't easy getting both dogs in one picture

Happy Late Thanksgiving!!

Did you do a race on thanksgiving?

Who are your favorite people to run with?

Ever done a 10k?

Sarah

Wednesday, November 16, 2016

Being better about nutrition & changing it up!

Hello! Hope your week is going well.

Things here are going well. We're getting excited for thanksgiving and I'm getting excited for my first 10k race next week!
Source


I will get to my nutrition tips but first I wanted to discuss what I'm changing up.
I don't think I will continue to do weekly recaps, I am not good about remembering to do them and I think it would be best if I just made posts about key runs/workouts as they happen instead of stuffing them all into one big post and forgetting certain details.

Anywho, the nutrition thing.

I fell off the healthy eating wagon. hard. I love to snack and I'm a bit of a grazer and eat just about what I want when I want and I've noticed it affecting my running.

You get out what you put in and I've been putting in a lot of crap and getting out a lot of...well, you get the point.

But, I am back on the wagon and excited to stick to it. So, here are some tips to getting back on track.

-Figure out where you are lacking the most and focus finding fixes there first.
For me this is eating fruit, I just don't eat it. I don't know why but I never crave fruit so I don't buy it. Over the past 2 weeks I've been figuring out which fruits I really really like and I've been introducing them to my daily snacks. This week has included pineapple and papaya!

-Plan some meals ahead of time and stick to it!
For me, if I'm running late and don't have something planned its pizza. So, I've been trying to plan ahead, not meal-prepping(I'm not that organized) but I will think about it the day before or in the morning and that way I'll be ready when I get home. This means big yummy salads, pheasant noodle soup, and enough leftovers to have lunches for the next day.

-Indulge a little, but don't go overboard.
If I don't have something I love like, gummy worms or heath bars, every once in awhile I will go crazy and eat them every day. So go ahead have a treat, but remember it's just a treat and once you're done, get right back to the good, healthy stuff!

-Eat protein
Protein help keep you fuller longer and it helps your body get stronger so don't leave it out. For me I struggle sometimes with this so I try to find some good alternative to just eating meat(although I love meat). I like Greek yogurt as a protein filled snack, or add some granola and honey and I'll have it as my breakfast!

I hope these tips help, they have helped me get back on track and my runs have been feeling a lot better because of it. I feel like I am more properly fueled for my runs and that my recovery is a bit quicker.

Also, here's a picture of Jetty, just cause.


What helps you stay on track?

What's your favorite fruit?

How has your running been lately?

Sarah

Thursday, November 10, 2016

Ramblings

Random ramblings that I feel the need to share.

First one, I haven't been feeling good this week. And it sucks. I think it may have to do with the fact that I haven't been eating right at all. I really need to get back on track with nutrition!

Second one, totally unrelated. What makes someone decide to quit a job without a 2 week notice?
This to me, seems rude.

Third, I miss my dogs while I'm at work, is that weird?




Anyways. Those are a few random thoughts in my head this morning!

What's going through your mind today?

How do you stick to eating healthy?

Sunday, November 6, 2016

Weekly Recap 10/31-11/6

This week was very good at some points then not so good at some points.....

Monday:
Rest day

Tuesday:
10 Miles
For real....double digits!
first time in over a decade!!
It felt awesome, the weather was perfect and I felt so so so excited when I finished and knew that I could do this!
I ran around Moraine State park and it was so beautiful with all the leaves changing.
Wednesday:
2 recovery miles with Sydney & lots of stretching and foam rolling
My legs were definitely tired after the 10 miler
She hasn't run in awhile so we took it easy 10min/mile pace
Thursday:
Cross Training
PiYo- core & upper body....ouch

Friday:
5 mile progression run
This may have been the worst run of my life.....not just my recent running, I mean, ever.
I felt like total crap, dizzy, sick, cramped. I actually started crying during the last 1/2 mile. I don't know why it was so terrible, but it was. I know I didn't get enough sleep, I woke up at 2 am from a nightmare, I know I didn't eat enough cause I was feeling sick, then I ran and felt more sick.
But you know what...bad runs happen. They do. I am thankful I am strong enough to even have bad runs. I decided I would just forget about it and move on.

Saturday:
Rest day!!!
Birthday party for 2 of my sweet nieces, pumpkin carving contest, haywagon rides, and a bonfire! I love love love the wonderful, fun, and loving family I was blessed to marry into.

Sunday:
2 Miles Easy Peasy & 4x100m Strides
Eric ran with me! It was so much fun!!!! We talked and laughed the whole time and I'm really hoping he will start running with me more often.
my hubby!! finally putting in a few miles with me!
today was a great day to run!

Total Mileage:
19
Pretty excited about how close I am to 20....My goal for next week is to put in the miles, listen to my body, foam roll and stretch. And maybe get Sydney and Eric to run with me again!

How was your week?
Do you have any favorite running buddies?

Sarah

Tuesday, November 1, 2016

Weekly Recap 10/24-10/30

This was a very busy and very chilly week!

Source
Hey, that's Pennsylvania for ya!

Not as many miles as I would've liked but hey, sometimes, life happens!

Monday:
Rest Day

Tuesday:
3 miles
Easy run, first time on my new treadmill!

Wednesday:
7 Miles
I did a workout that involved intervals of 10 minutes
10 min @ marathon pace
2 min recovery
8 min half marathon pace
4 min recovery
6 min 10k pace
6 min recovery
4 min 5k pace
8 min recovery
2 min mile pace
10 min recovery cooldown
= total of 60 mins, average 9:00 min/mile pace

Thursday:
4 Mile progression run
I started out really easy and worked my way up to a good pace

Friday:
Rest day

Source


Saturday & Sunday:
Rest days, these I did not plan to rest, but on Saturday my husband and I got up super early to meet friends and help them move, we were helping for about 8 hours. We got home just in time for me to shower and go to work! So, no time/energy to run(although I do believe that by helping move I got a really good upper body workout, my arms are still a little sore). Sunday was teaching Sunday school, church, home for lunch, then I went to work.

Total Mileage= 14 miles

I'm excited for the week to come because I'll only be at 1 job! Which means I will have more time to run and I have some big goals.

How was your week?
Are you increasing miles?
Do you ever run on a treadmill?

Sarah