Weekly Rollup 6-12 November

Training Rollup:

Monday: Easy afternoon run. It was cold in the morning and my bed was too warm and comfy… Not a good excuse, but it was the truth. Got out in the afternoon and had a really enjoyable run (still a little cold…). 4.16 miles @ 147 avg HR.

Tuesday: PRT session with my study group. Focus of the day was running, so we conducted a sprint workout. Looked like this:

Preparation Drill (10 reps) + Hip Stability Drill Military Movement Drill

30/60s (30 second sprint / 60 second recovery) x 10 sets+ 300 Yard Shuttle Sprint

(Let’s be honest… the shuttle sprint was more like a shuttle jog…)

Recovery Drill

Following the workout, I had a little extra time, so I did another set of 10 30/60s on my own… Ended up being about 2.5 miles total

Wednesday: Easy 3 miler in the morning (29 degrees… brrr) and the following PRT work out in the afternoon with my study group:

Preparation Drill (10 reps) + 4 for the Core + Conditioning Drill #1(2x 5 reps) + Climbing Drill #1 (2x 5 reps) + PU and SU Drill (2x 45 seconds)+ Recovery Drill

Thursday: Morning threshold/tempo pace 5k on my “flat” route.

Friday: Easy 4.2ish miler. I needed to get out and get some fresh air… but BRRR it was cold. This was the first time I had to actually watch for ICE as I was running. Does this mean winter is finally coming to Kansas City?!

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Saturday: Impromptu rest day. I had a TON of homework, reading, etc to catch up on so I skipped my planned long run.

Sunday: Another impromptu rest day. After Mass, I had an intense migraine, so I ended up just closing myself into a dark room until it passed… 6 hours later, I realized that it wasn’t going to go away and my run just wasn’t going to happen.

Weekly Total (according to Garmin): 18.69 miles

This week was another crappy one! I feel like I have balance with school / working out, but the past (and next!) few weeks are sort of like finals week- all the papers, test, practical exercises, etc are approaching the due date and it is a mad rush to get everything done!

 

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I’m linking up with HoHo Runs and MissSippiPiddlin this week. Help spread the love and see what others are up to by visiting their pages!

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Happy Veteran’s Day

Just wanted to post a shout out to my fellow veterans. It’s not easy being away from your family, juggling demands of family and work, and wondering when your next deployment is going to be. I am proud to serve and thankful for the experiences that I have received through the Army.

Thinking Out Loud Thursday

I often listen to Catholic Stuff You Should Know while out jogging or on my drive to work. I am a relatively new podcast listener, so I’m trying to catch up on 6ish years of podcasts…  If you’re a Catholic (or even if you’re not), I recommend checking out the podcast. Anyway… while running this week, I listed to the Forgiveness episode. In the podcast, Fr. Mike O’Loughlin reminds us that “Giving someone access to hurt us again is not forgiveness, it’s enabling. It’s literally a lack of love.” I really liked this whole podcast, but I really honed in on the hurting continuously, again and again = enabling. We need to be able to forgive those who hurt us but also need to be able to recognize that allowing people to continuously hurt us is actually NOT forgiving. We need to be conscious of our lack of love if we let people conduct themselves or exhibit the same hurtful behavior again and again.

Just a nice little reminder to forgive and to love…

On another note, this week has been full of reading and schoolwork, so my mind has been really focused on that. But I made some strides to eat a little healthier. No fast food or easy items to just grab and eat this week. I took the time to make a healthy lunch (grilled chicken, romaine, dressing with apple and mandarin) to bring to work and I made a large batch of acorn squash soup to eat for dinner. I think it is helping my running but time will tell…

 

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I’m linking up with Running with Spoons to get a little glimpse of what’s on the blogging world’s mind… Head on over and see what everyone else is thinking about!

 

 

Kansas City Half Marathon Race Recap

Bottom line… This was my favorite road race of the year, even though it was the most difficult race and I didn’t get a PR.

Packet Pickup: 

Free parking! The packet pickup was held down at Union Station. I was a little concerned that the parking was going to be packed and that I would actually end up paying for it. I was pleasantly surprised to see lots of parking. The expo wasn’t the biggest, but it was bustling and had everything the runners needed. It was smooth and easy picking up my packet (and my husband’s as well, since he’s in Maryland). The volunteers were so friendly! As I left, the gate to get out of the garage was wide open! No issues and truly FREE parking.

The Race:

Once again, free parking at the Crown Center area. Arrived around 06:00 and there was lots of parking available.

My only real complaint with the race organization was the lack of corrals. Everyone was shoved into the starting area and there wasn’t any structure to it. I saw pacing signs, so I tried to get close to the 2:10 pacer, but it was so jam packed that I couldn’t really get close to the group.

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Starting line selfie with the husband. We ended up running the race together and I enjoyed our time. It was definitely a challenging course, but it was so great to be able to check out Kansas City via a race!

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The elevation changes were pretty killer, but I have been training on rolling hills near my house so it was manageable. If you were used to just running flats, this was going to hurt.

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Heart rate stayed consistently high throughout, but I didn’t really ever feel like I was dying. Took a GU around mile 6 and walked through most of the water stops (as you can see with my drop in HR).

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My pacing wasn’t too bad. You can definitely match the slower paces with the hills in the elevation chart. But overall, I am pleased with my performance during this race, given the challenge.

The Goods:

The shirt is cute, but I don’t really care for the material. It is cotton (or a cotton blend), and I prefer to run in technical shirts. I like the shape of it and it could be good for a lazy weekend day, running errands or something.

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The medal was pretty sweet. Nothing too flashy, but I did like it.

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This really is a wonderful race and I would recommend it to anyone looking for a challenge!

The Details:

Location: Kansas City, MO

Date and Time: October 21, 2017 at 7am

Entry fee: Between $70 and $135, depending on date of registration

Post-race Food: Delicious food provided by Seasons 52 (I had a pulled pork sandwich and my husband had a chicken salad sandwich), with a  beer (I believe it was boulevard…). They also offer bananas, apples and I think I saw some oranges.

Training Rollup for 10/30 – 11/5

I’ve been struggling to get back into a routine the past few weeks. My husband has come to visit several times (which is GREAT), and it is a little disruptive to my normal day-to-day schedule. Also, I’m involved in a study with Kansas State University that involves adhering to a specifc physical fitness program (I can explain more later), so I have to conduct at least two group sessions a week. I try to work my running around the sessions and take adjust my running plan to account for the “run” workouts that are a part of the program. Here is how my week looked:

Monday: Rest Day. I was feeling a little sick and took the day off.

Tuesday: 20 min slow run (reading for class on the treadmill…) + chest/biceps/calves

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Wednesday: Hill intervals on the treadmill. It was 30 degrees out… So I elected to do my PRT workouts on Thursday and Friday, when it would be a little warmer. Hill workout looked like this:

5 mins @ 110-130 HR (walking about 3.7-4.5mph)

5 mins @ 130-150 HR (jog about 5.5 mph)

12x 30 sec hill (7% incline, 6mph); 90 sec recovery (0% incline, 3.7mph)

5 mins @ 110-130 HR (walking about 3.7-4.5mph)

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Still frustrated with the backslide that I’ve had, but walking when needed to get my HR training back on track.

Thursday: I was supposed to do Physical Readiness Training (PRT), but the rest of my group had other obligations. My workout ended up just being a run on the treadmill for 45 minutes (3.75mi) at 130-155 bpm HR.

Friday: Had a running PRT session with the group.

Preparation Drill

Hip Stability

Military Movement Drill

25 minute run (2.40mi, 151 HR)

Recovery Drill

Saturday: I signed up for a cheap ($25) half marathon on Fort Leavenworth. However, when I woke up on Saturday, my shins were a little sore and I knew that 13.1 miles would just hurt me… So I opted to skip and run an easy run instead. This has been kind of a rough week for me in regards to running. Ended up with 5.40 miles, 142 avg HR.

Sunday: Did an easy 4(.10) miler before church. The weather was chilly with a slight drizzle and reminded me of home (Washington).

Weekly Total (as per garmin): 20.60 miles

This wasn’t my greatest week… Although I’ve been in Kansas City and in school for over 4 months, I still am strugging to get into a good routine with running. I need to focus on getting strength training in as well. Goals for next week, eh?

 

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I’m linking up with HoHo Runs and MissSippiPiddlin this week. Help spread the love and see what others are up to by visiting their pages!

Race Recap Catchup: 2017 Army Ten Miler

Now that it has been about a month… Might want to post a review of this year’s ATM race. Bottom line- it wasn’t the most pleasant race. But it WAS a great weekend for me.

Columbus Day weekend is our annivarsary weekend, so we decided to fuel up for the race (and celebrate our anniversary) at the Charleston , where we held our reception last year. It is our favorite restaurant (and place) in the mid Atlantic region and we have yet to find a place that compares. The food, the staff, the ambiance… it is all just perfect. I limited myself to just one glass of champagne and let my husband try out some of their new cocktails (I mean… SOMEONE had to drive down to DC). I didn’t take pictures of every course, but here are a few of the most delicious (and seasonal) ones:

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My husband had fois gras for one of his courses. Normally, the fois gras has a more sweet prepartion, with brioche and some sort of delicious fruit glaze or compote. But this time, the dish was savory, with black beans. I LOVED the taste of it.

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However, I have to say that mine was even better… This is the scallop “BLT,” with thick cut bacon strips and a fresh heirloom tomatoe. It was incredible! Their scallops are always perfect (we even had them in our wedding menu), but this was my favorite preparation that Charleston has done to date. Now…back to the race.

Packet Pickup:

As with the last couple races, I haven’t been in Maryland/DC to pick up the packets- I left that to my husband. The packet pickup takes place at the Armory near the RFK Stadium. Husband reported that packet pickup was smooth… DC traffic (which never really ceases) was the only bad part of packet pickup.

The Goods:

I forgot the shirt at the Maryland condo, but the shirt was the same as usual- long sleeve technical shirt. And with previous races, you receive a challenge coin at the end (rather than a medal).

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The Race:

Weather reports were not good for the race. Rain was expected and the humidy was really high. I made a call to just take it easy and enjoy the race, with an intent to keep my HR below 165 for the race. I didn’t want to hold my husband back (even on our anniversary), so we snapped a quick selfie and split after crossing the starting line.

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(Clearly we were still kind of asleep….)

I kept my pace pretty slow and even with the weather, I genuinely enjoyed this race! I’m usually pushing so hard that I don’t take the time to actually look around and enjoy the monuments… But I was able to this time and it made the race so much more enjoyable.

As mentioned before, the weather was terrible for this race. It was in the 70s with extremely high humidity. It started to rain a little during the beginning of the race, but it quickly passed (and added to the already terrible humidity). There were times when it felt like I was suffocating, not because I was exerting myself, but because the humidity was so terrible. There were water points every couple miles, which helped… but I feel like the volunteers should have spread the tables and waters out to every mile once the weather started to turn. After around 10:15 or 10:20am, I overheard another runners saying that the course was downgraded and would be a “fun run” without official times for runner on the shortened course. There were several heat injuries, seemingly a lot more than usual…

But… other than the weather, I really enjoyed the race and will run it again next year.

We were staying at a hotel in Crystal City, so we made a mad dash (walk/run) back to the hotel to shower and check out… Just in time! It was a pretty great weekend.

Garmin Results: 10.12 Miles, 1:50:09, Average Pace: 10:53 Average HR: 166

Actual Results: 10 Miles, 1:50:06, Average Pace: 11:00

 

 

 

Thinking Out Loud Thursday

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Stuck. Not making progress. Producing the same results. These are the struggles that I’ve been going through the past few years. I train, run a race, average the same pace as the last race, start the cycle over again. I’ve been really frustrated over the past couple years with the inability to make any significant progress in my race times, my body composition and my overall health. I’m not necessarily UNHEALTHY but I’m definitely not where I would like to be. I want to have more muscle tone, run a sub 15-minute 2 mile, and be healthy enough to conceive. And honestly, the more I think about it… I think it is highly attributed to my diet.

Monday through Friday are my best nutritional days. I do meal preps on Sunday and eat healthy all throughout the week. But when the weekend comes around (or when my husband comes to visit), my diet goes to crap. I eat fast food (mainly pizza these days) and drink some alcohol from time to time, essentially destroying any progress that I made throughout the week. I have definitely seen that I cannot outrun a poor diet.

I want to focus on the next month or so on my diet. Eating clean, getting enough protein, and trying to avoid eating out. Fingers crossed that I might finally see some real progress!

 

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I’m linking up with Running with Spoons to get a little glimpse of what’s on the blogging world’s mind… Head on over and see what everyone else is thinking about!