Cupid 5K Race Recap

I found about this race when I started looking into the Northland Progress Series (I’m a sucker for series races…). I realized that I missed the first race, but I decided to partake in some of the other races that are a part of the series. Husband is still in Maryland, so I had to run this race solo.

Packet Pickup: Very quick and easy packet pickup at The Running Well Store on Barry Road in north Kansas City. Just grabbed my packet, some pins, and my long sleeve t-shirt. While I was there, I was able to get some body glide to replenish my supply. It was very convenient for me because I only live a few minutes away from the pickup location.

The Goods:  You don’t find a lot of 5Ks that offer medals, but this one does! Also, the long sleeve (cotton blend) t-shirts were unique because runners were allowed to show off their status via color: red if you’re taken, white if you’re single and ready to mingle, and black if you’re single and uninterested. Of course, I opted for the red:

shirt

The medals were pretty cute too and I like the added perk of the medal, especially for a reasonably priced 5K (I only paid $28, but the highest price was only $30):

medal bib

The Race: Not the most scenic race, but what the race lacks in beauty it makes up in minimal elevation changes. It is definitely a flat and fast course. If my health circumstances and the temperature were a little different, I probably could have PR’d this race. The temps ranged from 15-18 degrees F, with a wind chill bringing it down to a real feel of about 1-3 degrees F. I dressed heavily for the weather and braved the cold.

Mile 1:  The first mile had the us take a big loop around the North Kansas City High School (where the race started). After finishing the loop, we headed down through a residential area. I finally started to thaw out around the 3/4 mile point. I alternated running and walking, slowing down to a walk when my HR hit 156. Average Pace: 11:44; Average HR: 141

 Mile 2:  This portion continued in the residential neighborhood, turning about half a mile in and heading back towards the high school / Macken Park. As we started to make the loop around Macken Park, we hit the 2 mile point. Kept the run/walk when my HR goes up method for this mile as well. The only bad part about this portion of the race was the relatively narrow pathway around the park, but the runners had spread out enough by that point that it didn’t become a problem. Average Pace: 12:11; Average HR: 151

 Mile 3: This stretch finished the loop around Macken Park and headed back to the high school to the finish line. Easy peasy. Average Pace: 12:27; Average HR: 151

Mile 3.1: You can see the finish line, which is really motivating for the end of a race. My HR started to climb a little, but I figured my body could handle it and just pushed through to the finish. Average Pace: 11:16; Average HR: 162

This is what the elevation, my pace, and my HR looked like:

elevation

pace

heart rate

The race had your usual replenishment at the end- bananas, water, coffee, hot chocolate, and chunks of organic chocolate. I decided to just grab a banana and water and head back to my car to thaw.

Garmin Results: 3.10 Miles, 37:48, Average Pace: 12:11, Average HR: 148

Actual Results: 3.10 Miles, 37:39, Average Pace: 12:09

 

Advertisements

Winter and Spring Race Schedule

Over Christmas break, I decided to sign up for the Run the Year 2018 challenge. I figured that having a lofty goal (38.8 miles a week) and would motivate me to train hard for some Spring and Fall races. Unfortunately… I’m already falling behind, but there are some health-related reasons that have limited my running.

However, I DO have a few races lined up over the next few months. First up is the Cupid 5k in Kansas City on February 10th. It is part of the Progress Series. Unfortunately, I missed the first race so will not be a part of the series. I am still planning on running a few of the races. I plan on doing a run/walk/run for the races. It is the first time that I will be deliberately walking during a race, so I’m interested to see how how fast (slow?) I end up running the 5k. It is also supposed to snow this weekend during the race, so that should make things interesting.

The second race on the schedule is Liberty Hospital Half Marathon on March 3rd. Again, I plan to run/walk/run this race and Husband will be running with me. I’m hoping the weather will be a little more favorable than the Cupid 5k weather, but Kansas City is pretty unpredictable. The course is relatively flat compared to the Kansas City Half. The course cutoff only supports a 14:00/mile pace, so I will have to make sure to keep my run/walk paces low enough to finish in time. If not… I will be slightly embarrassed but still happy to complete another half marathon!

The third race (and last race that I have signed up for thus far) is the Shamrock and Run on March 11th. Husband will be running this race with me as well… more like run/walk/run, but it still counts! I will miss my beloved Under Armour Kelly St. Patrick’s Day Shamrock 5k, but I am confident this race will have the same energy. I mean, it’s a race celebrating St. Patrick’s Day! People will be running off their beer calories, right?

I’m looking into a few other races, but haven’t committed to anything yet. I really want to do a couple of fall races, but I don’t know where my body will be at medically during that time (more on that later… as I find out more).

 

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?!

f947e9cf-b1b0-416b-8b52-f59c5a4c60e7.jpg

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!

 

WeeklyWrap-e1473539104873

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!

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…

 

Thinking Out Loud Button

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.

DCFA0683-3600-48F5-8BF5-93504ECEB6AB

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!

IMG_4471

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.

IMG_4472

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).

IMG_4473

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.

39243839-B522-4196-8EDF-ABAF31383F85

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

1082F93C-C170-4868-BF27-F01ED8492184

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

IMG_4523

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)

EC4D77A5-27F6-4A08-86B1-12D263278E59

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?

 

WeeklyWrap-e1473539104873

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!