Training Recap for March 13-19, 2017

Another week in the books. Another week of training that is focused on keeping my heart rate at a reasonable level.  I took the time to read Hanson’s Marathon Method this week and tweaked my current running plan to resemble the “Beginner” plan in the book. The mileage is a little more than I am used to, but I think as long as I keep my easy runs easy (key word being EASY), then the mileage should be just fine. I jumped in about 3 weeks into the plan, since I already have a pretty solid HR base built over the past month. The next race on the agenda is the Hot Chocolate 15K in Philadelphia on April 1st. I ran the race last year, so I am hoping to make some improvements this year (and hoping the HR training will pay off)!

Here’s what my week looked like:

Monday: Rest

Tuesday: Easy 4m on treadmill (1% incline) [11:15 min/mi avg pace, 151 bpm avg HR] + Jillian Michael’s Shape Up Front  (affiliate link)

Wednesday: Rest

Thursday: Easy 4 miles outdoors [11:37 min/mi avgpace, 159 bpm avg HR]. Looked like this:

Thursday HR and Pace

(HR in red, Pace in blue)

Friday: Intervals on the treadmill (2 mins @7.0mph, 2 mins @ 5.0mph) for 4 miles [10:39 min/mi avg pace, 165 bpm avg HR] + Legs/Back Lifting + 10 minutes on the StepMill

Saturday: Rest (and St. Patrick’s Day recovery…)

Sunday: Fitness Blender Total Body Workout + easy 5 miles [11:33 min/mi avg pace, 156 bpm avg HR]. Looked like this:

sunday run

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Under Armour Kelly St. Patrick’s Day Shamrock 5K Recap

This will be my third year racing the Baltimore B3 Distance Series and I have made it a goal to try to improve on my races from last year. For those who are unfamiliar (and don’t want to click the link), the series consists of 3 races hosted by Charm City Run. The series kicks off with the St. Patrick’s Day Shamrock 5K, and is followed in April by the Sole of the City 10K and concludes with the Charles Street 12 Miler in September). The races, although packed, are always a good time. The series started this past weekend with the 5K.

Packet Pickup:

Since I was out of town during the day designated for pickup at our local Charm City Run, I had Husband pick up the packets for us. I made it a point to follow the directions entirely and sent him off with a signed permission slip to pick up the packets and my B3 registration information. He was able to get both packets without any issues. Perks of being married—having the same last name makes it easy to pick up packets!

The Goods:

There isn’t a medal for this run, but there is a gender-specific, Under Armour technical T-shirt. Unfortunately, it pretty much was exactly the same as last year’s shirt.

shamrock 5k shirt

But FORTUNATELY, we received our B3 premiums as well. I absolutely love mine and probably will now go purchase the regular UA version because it is so comfortable. I think that the female premium (blue) is definitely better than the male one (orange).

The Race:

The race starts at Charles Street and Mulberry Street in Baltimore. As much they tried, the race volunteers/ leaders could not avoid the massive convergence of the cross streets at the start. I wasn’t surprised though because it has happened for the past three years. I just accepted it and trudged along slowly… starting my watch just a little too early. I need to work on getting it started AS I’m going over the timing mat. Maybe next time.

Mile 1: The race starts out going down Charles Street. Charles Street will always be my favorite street in Baltimore because the Church where we got married and are current parishioners at is located on Charles! Sorry… back to the race! If you race this event, just prepared to spend the first mile (give or take) going downhill. Unfortunately, you likely won’t be able to really gain ground pacing-wise because you will be focused on dodging people and potholes. Other than the dodging, slowing, rapid lateral movements, and constant need to dodge holes, it is a great mile! Average Pace: 8:59; Average HR: 168

 Mile 2: The second mile is pretty unremarkable. You just run. Little downhill here, little uphill there, mostly flat. When I say up and downhill, I am talking in feet. Not tens of feet, just feet. So … it is flat. Not scenic, but flat. And by not scenic, I mean, there is literally nothing interesting to look at. You are running towards the turnaround point and turning around towards Mile 3. So just run and enjoy the race. At this point, my heart was elevated and my breathing touch labored. However, unlike most races, I felt GOOD. Really good. It was tough, but I could keep going. Average Pace: 8:44; Average HR: 189

 Mile 3: The last mile is probably the most “scenic” of the miles. During Mile 3, you’re kind of skirting the water (but not CLOSE). The mile winds into the Inner Harbor area and you pass a few shops and the aquarium. You’re past the turn around, and you’re in the inner harbor, so it mentally feels pretty good to know that you’re just moments away from the Power Plant Live! area and finish line. This last mile was pretty tough and my legs burned just a little. But like with Mile 2, I was working but feeling great. Average Pace: 8:36; Average HR: 191

Mile 3.1: The last little bit takes you past the shops and around the corner to the finish and Power Plant Live! I pushed pretty hard for this last little bit and was thrilled to see that I had a PR for the 5K distance! Average Pace: 8:45; Average HR: 194

This is what the route and my HR looked like:

5k elevation chart garming5k hr chart

Pretty thrilled about a new PR:

Kelly St Patrick Photo

(See. Lack of a filter makes a HUGE difference!)

Garmin Results: 3.12 Miles, 27:20, Average Pace: 8:46, Average HR: 183

Actual Results: 3.10 Miles, 27:14, Average Pace: 8:47

Overall, it is a pretty great race and I would recommend to anyone who loves flat, fast (but maybe a little boring) 5Ks.

Training Recap for March 6-12, 2017

Heart rate training. I’m committed. As painful as it is to run slowly, I am doing this for the long haul. And by long haul, I mean until until it stops working. So far, I can say I have made some progress in my races times (I will post my Under Armour KELLY St. Patrick’s Day Shamrock 5K race recap tomorrow).

Here is what my week looked like:

Monday:  1 hour on the recumbent bike [116 bpm avg HR]

+ Arms and Chest lifting

Tuesday: 10 min warmup, 1 min sprint (7.5), 1 minute recover (5.0), 5 min cooldown (1% incline) on tread mill; [12:26 min/mi avg pace, 161 bpm avg HR]

+ Back and Biceps lifting

Wednesday: Rest (Was traveling for business—perfect opportunity for a rest day)

Thursday: 40 min easy (3.61m) outdoors [11:09 min/mi avg pace, 158 bpm avg HR)

Looked a little like this:

training run elevation

HR Thursday

Training run pace

(Aww, look how pretty a filter makes me look. Take away the lighting and add some more sweat…)

Friday: 10 min warm up, ½ mi at 5k pace (7.0mph), ¼ mi cooldown (varied, but usually around 5.0 mph), 5 min cooldown on treadmill (1% incline) [11:18 min/mi avg pace, 172 bpm avg HR]

+ Legs, Shoulders and Abs lifting

Saturday: 30 min easy (2.7m) outdoors [11:11 min/mi avg pace, 157 bpm avg HR]

Saturday looked a little like this:

elevation Saturday

HR Saturday

(I think I paused my garmin, but can’t remember why around 18mins)

Sunday: St. Patrick’s Shamrock 5k

And that wrapped up my week. Husband has a work trip, so we went to his favorite Mexican restaurant and treated himself to a couple pineapple chipotle margaritas. I was the driver, so I just had a soda but I DID indulge on some queso dip. SO. GOOD.

Nashville Zoo Run Run

One of the best things about traveling for my job is the ability to explore new areas… and complete races in new cities!

Fiancé came down from New York to visit me this weekend and I did my best to show him a good time. He has never been to a Mellow Mushroom, so we went there for dinner and drinks! I had a delicious barley wine (didn’t get the name) and he had an Ace Pineapple Cider. If you’ve never tried one, I highly recommend it! It tastes just like a white Lifesaver candy and is extremely drinkable! We split two small pizzas (with LOTS left over) and headed to the local hockey game. I still do not understand hockey 100% but it was fun!

On Saturday, we had a lazy morning and got ourselves ready to head to Nashville.  We left late in the morning, bringing out race clothes with us to change into… Let’s just say that was a bad idea. I have never done this race before, but I just assumed there would be access to the zoo bathrooms.  There was not… so that meant an awkward changing-in-the-car situation.  It wasn’t the best moment of my life, but I got it done!

It was a beautiful day–sunny but a little chilly. We headed over to the race start area to hit up the bathroom and hit a few snags. There were probably between 3000-5000 people there.. and only about 8 restrooms. After a long wait, we finally got in the starting line and got ready to go!

The race was supposed to kick off at 3pm, but didn’t actually start until around 3:20.  We got slowed down in the beginning by the walkers, but after about a mile we finally got into the groove. The race FLEW by and we even got to stop for a couple pictures!

elephant 2

elephant 1

The elephants were so CUTE! They’re fiancé’s favorite animal so we HAD to stop. I wish I had taken pictures with the flamingos. The flamingos are the best!

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***NOTE: I’m currently using invisalign… So that’s why my teeth look all crazy. The “anchors” that are adhered to my teeth make me look kind of a vampire. And they hurt. Beauty is pain right?

We finished at 27:38… Didn’t hit my goal of 27 minutes, but hopefully I will get it this weekend at my next 5k. Overall, I had a great time and definitely would run the race again!.

Friday Five: What’s In My Gym Bag?!

Hello!!! I’m so glad it’s a Friday… It’s been a long week.  I am in the process of transitioning my jobs and learning a new skill, so I am currently in a training program down here in Huntsville, Alabama. (So… please give me a little slack — I’m living in a hotel room, out of several suitcases… my pictures aren’t the best, but more on that LATER).

ANYWHOOOO… Since I’m new to the blogging world, I have decided to follow the lead of some of my favorite bloggers and jump on the Friday Five bandwagon! This week, the ladies at the DC Trifecta ( Mar, Cynthia, and Courtney ) have asked the interwebs for a peek into everyone’s gym bags! So… here is a look at my (transient) gym bag:

First… The bag. In my job, I can only carry non-flashy, boring gym bags. This bag has been with me since 2006, and is still holding on strong! She does her job, and does it well!

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1.  My Old-School Garmin:

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I’ve had this since 2010, so it may look a little ancient to everyone. However, I tend to use electronics until they die and this is no exception. She’s still going strong after all these years. Although I haven’t been using her as much lately, I always like to have her with me when I go to the gym.  I usually do my runs and cardio outdoors, then scoot into the gym for stretching and weight lifting (ehh… sometimes), followed by a shower.

2.  Music Devices:

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At any given time, I will have three iPods/shuffles and a variety of headphones in my bag! I like to use my larger iPod for treadmill runs and smaller (pink) shuffle for outdoor runs. The silver shuffle is used for the pool (water jogging can get BORING). NOTE: I rarely use the basic iPhone earbuds, but had them handy so those were snapped in the picture!

3. HAIRBANDS / PINS

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I don’t know how I’ve accumulated SO MANY of these but there is a growing collection in my bag. I think it is mainly because I will start out my runs / workouts with my hair in a bun and then my hair slowly transitions into a ponytail…. and then I leave it down after the shower. Sure. That sounds like a good enough excuse (I promise I’m not a hairband hoarder…)!

4. Workout Cards

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I am the type of person that requires checklists, routines, written instruction to guide me through my life… And this doesn’t really change when it comes to my workouts. If it’s on the card, I HAVE to do it! So I find various workouts online and write them down and use these little magic cards to hold myself accountable. There’s also like a million of these cards spread throughout my gym bag. But they’re useful, so they’re not going anywhere!

5. Experimental Hair Products (and body products.. and anything I can get from Sephora for free/cheap)

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During the holidays, I spend a LOT of money at Sephora. I like to try new things, but I don’t like committing to products unless I love them. So… the solution is to get free sample or small trial packs and use them! They’re easy to throw in a gym bag and use on a daily basis. If I love it… I go back to Sephora and give them even more of my money.

And that rounds out my Friday Five post! This was actually really fun to do and I look forward to more Friday Five posts in the future. I hope the DC girls continue to invite fellow bloggers to participate!

Goals for 2015

New year, new me, right? Like everyyyyyone else, I’m going to set some goals for myself this year! First, a review of last year’s goals and how well I met them (or DIDN’T meet them).

Goals for 2014:

  1. Run a half marathon (Did a half marathon AND a full marathon!)
  2. Weight 130-135 (Riiiight. Came close though!)
  3. Learn another language (Learned and continuing to learn Polish)
  4. Max my PU / SU on a PT Test (Still working on maxing my pushups! But I totally got the situps!)
  5. Ace my GRE! (Didn’t take!)
  6. Apply for a Ph.D program (Maybe after a little bit of time in my new job…)
  7. Read every book I own (Was deployed… and books were in storage)
  8. Read the entire Bible (Again) (Started, but didn’t finish)
  9. Run 4+ days a week (Definitely did this throughout the year!)
  10. Travel to another country (Afghanistan counts, right? I also stopped in Romania, Kyrgyzstan, and Spain enroute…)
  11. Volunteer (Helped out at some events while deployed!)
  12. Reduce debt (pay off all credit cards and 1 student loan) (Still have a couple student loans hanging around, but I will get those taken care of this year!

Soooo…. A lot of the ones that were important to me were met… But I think my expectations for myself were way too high last year. So this year, I was a little more realistic:

Goals for 2015:

  1. Run 30 races (I turn 30 this year, so I want to complete 30 races to commemorate this!)
  2. Run a sub-2 hour half marathon
  3. Weigh 125-135 pounds (Let’s try this again…)
  4. Get married to the love of my life!
  5. Follow these guidelines from Pope Francis:
    1. “Take care of your spiritual life, your relationship with God, because this is the backbone of everything we do and everything we are.”
    2. “Take care of your family life, giving your children and loved ones not just money, but most of your time, attention, and love.”
    3. “Take care of your relationships with others, transforming your faith into life and your words into good works, especially on behalf of the needy.”
    4. “Be careful how you speak, purify your tongue of offensive words, vulgarity, and worldly decadence.”
    5. “Heal wounds of the heart with the oil of forgiveness, forgiving those who have hurt us and medicating the wounds we have caused others.”
    6. “Look after your work, doing it with enthusiasm, humility, competence, passion, and with a spirit that knows how to thank the Lord. “
    7. “Be careful of envy, lust, hatred, and negative feelings that devour our interior peace and transform us into destroyed and destructive people.”
    8. “Watch out for anger that can lead to vengeance; for laziness that leads to existential euthanasia; for pointing the finger at others, which leads to pride; and for complaining continually, which leads to desperation.”
    9. “Take care of brothers and sisters who are weaker … the elderly, the sick, the hungry, the homeless and strangers, because we will be judged on this.”

So! There it is for the year!  I’ve already started on some of my goals!

Camarillo Half

Camarillo Half Marathon! It was a great course- flat and easy to run! However… my hip and ankle started to bother me around mile 5, which resulted in some walking breaks and a run time of 2:24. I have a LOT of work to do in order to achieve my goal of a sub-2 hour. I plan on signing up for the DC Rock and Roll Half Marathon and will hopefully get closer to my goal!

Stay tuned for my adventures in running and life… and achieving goals and becoming better!