09-15-2014

Weekend 5K Race Recap

Is it Monday already? I had an awesome weekend and wish it didn’t end so soon. Mainly also because I didn’t get a chance to sleep in/catch up on sleep ;)

Friday night my mom and I went to see Luke Bryan at Madison Square Garden.

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He was so good!! I’ve been wanting to see him for a while and I’m glad I finally did. We had to leave a bit early because we had the 5K in the morning, so that sucked but it was such a fun time. Even with leaving at 10:45, we didn’t get home until 1:30AM. Yay for 5 hours of sleep before running a race…

So Coach Marc wanted me to negative split the race and really focus on making the last mile the fastest. This is always the hardest part for me in 5Ks. I always end up going out to fast and fade hard towards the end.

My goal was to make my first mile 9:45 and go from there. We got there early to pick up our packets and have time to warm up. My mom’s friend was running too and it was her first race ever – so I was excited for her. It’s always great getting others involved with running!

Anyway, we did our warm up and lined up. My mom likes to run an even pace as opposed to going from easy(ish) pace to faster pace towards the end. She went off right from the start, whereas I stayed back.

My first mile was in 9:20. I felt good and was thinking oh wow, this will be good if I can maintain this! My second mile was 9:25. I slowed down a bit to try to gather my energy for the last mile. I still felt good though and not like I needed to slow down or walk, which is a big change from my first few races this year.

Once I hit the 2 mile marker I sped up. I started passing people which felt really good and also made me feel stronger. I would “pick people off” as we used to be told in high school cross country. I saw my Garmin “lap pace” slowly decreasing and just kept giving it all I had. I ended up running my last mile in 8:49, with my final .1 in 8:00!

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I crossed the finish line feeling strong and proud of myself. A few weeks ago I ran a 5K in 30:44…this is a big difference! Granted, the course was flat and the temperature was perfect, but still!

I had a feeling this would be a good race because I had a tempo run on Wednesday that went really well. I am finally starting to feel more in shape than I have been recently. And I finally was able to follow Marc’s race strategy! :)

My mom and I both ended up winning 3rd in our age group. It was a great morning overall and now I can’t wait for the next race. I’m planning on a 5K and 10K in October. Now just need to stick to Marc’s training plan and keep getting into better shape!

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Did any of you run a race over the weekend?

What is your usual 5K strategy?

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08-25-2014

Philly Half Marathon Training Week 4

Okay so…training hasn’t been going exactly as planned.

This past week I’ve been moving and it took up more time than I had thought it would. For some reason in my mind I thought you just move a bunch of stuff in, take a day to organize and you’re set. NOPE.

So I haven’t gotten a ton of runs in. But here is what I did last week:

Monday: Upper body strength training + 20 min. bike. I’ve been doing a strength training routine with my sister and her goal has been to get stronger at bench press. It’s crazy how your body gets stronger every week. The first week she could only do 4-5 reps of just the bar, and in this 4th week she was easily doing 10 reps of just the bar for a few sets and then adding 5 lbs.!

Tuesday: Off because of 5K on Wednesday.

Wednesday: Impromptu 5K (here’s the recap). I found this on Monday. It’s a local 5K and it was only $10 so why not?! It’s just a bunch of runners who get together to run on an XC course. I forgot how tough it is to run cross country. My mom and sister came too. I felt strong throughout but finishing in 30:44. That’s faaaarrrr from my PR of 25:43…but I’m hoping to get back into that kind of shape with Coach Marc

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 Thursday: Off (moving stuff, cleaning, etc.)

Friday: 3 mile run. I found a lake in my area that is a great place to run – I’m excited to go there more often. 1 loop is 2.6 miles which is perfect! Good for doing a short 3 miler or a longer run too.

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 Saturday: 30 min. XT (swimming). Went to the pool with my mom to swim laps. I did a 2 laps with the kickboard and 3 laps normal swimming. I really don’t know how all your triathletes do this because I swim from one end to the other and need a break to catch my break! Added in some pull-ups on the diving board for some strength training :)

Sunday: Was supposed to do 4.5 miles but was out all day buying supplies and what not for my apartment. Sorry Marc!

Oh I also got new sneakers this week! Is there anything better than getting a brand new pair of running shoes?

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 I love my New Balance shoes. My last pair was the first time I’ve bought NB and I don’t think I’m going to switch again. I have absolutely no issues with them. Please, please, please do not do an upgrade and totally change them!

What is your favorite brand of running sneakers?

Do you prefer trail running or running on pavement? There are some trails by me now but I’m kinda nervous to run on them!

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08-21-2014

NJ Trail Series 5K Recap

Yesterday I ran a 5k with my mom and sister. I only found out about it Monday but it was only $10 and by my new apartment so I really wanted to run it.

The race itself was held in Central Park of Morris Plains. The course was deemed a cross country course, which I was excited for. It’s actually at the old Greystone Psychiatric Hospital complex, which you may recognize if you watch House!

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I’m so mad I only just found out about this because turns out they were having these races all summer as part of an XC series. I’m definitely going to run more of these next year.

The course was tricky. I hadn’t run on uneven ground like that in years. It had some steep hills but was mostly flat or downhill.

The race started at 6:45 pm. I’m a fan of those evening races!

I think I paced myself pretty evenly. I did take some walk breaks after hills. I know I’m way out of shape but I felt decently strong. You know what’s disappointing is when you feel strong the whole way and then hear your finish time :(

But I’m happy I got to run a 5k and see what my baseline is. I really want to improve and get back to where I used to be. This weekend calls for a 5 mile run and I’m ready! Maybe I’ll go to a local trail to do that.

Overall it was fun running with my mom and sister. It was my sister’s first 5k and she was kind of disappointed with her results but I told her she has to keep running. Whether she does or not…who knows… :)

OH and also, they provided snacks (like cookies!!) and beer after. I wish this continued into the fall!

Here’s us post-race:

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There is one more race next week, so maybe I’ll do it again. I’ll have to speak to Coach Marc about it.

Also, I need new running sneakers bad. But…I also don’t want to spend a lot of money since I just moved. Major #runnerprobs!

Have you ran a 5k lately?
Have you ever felt strong in the race and then felt disappointed with your time?

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08-12-2014

Race Day Errors

We’ve got another great guest post by my running coach, Marc Pelerin, today! He’s super knowledgeable about running, which is why I invited him to write on my blog a couple times a month. I want him to share great information with you, whether you’re an experienced runner or just thinking about starting to run. Plus, he’s super fast, I mean look at these times:

  • 800 – 1:52 (2003)
  •  1,500 – 3:47.88 (2006)
  •  Mile – 4:08.53 (2004)
  •  3,000 – 8:19.68 (2004)
  •  5,000 – 14:17.99 (2006)
  •  8k (xc) – 24:07 (2004)
  •  10k (xc) – 31:08 (2004)
  •  10k (track) – 31:21 (2011)
  •  10k (road) – 31:26 (2010)
  •  10 mi – 52:13 (2010)
  •  13.1 – 1:10:19 (2010)

Read more about Coach Marc here.

Today he is going to talk about race day errors and how to avoid them. Enjoy the post!

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Hey Super-Fans!

It seems that everyone these days loves to run – and why not – it’s so simple; requiring no equipment (save for shoes), and can be done anywhere. Because there are so many new runners out there, it’s important to go into a race prepared to run your best. Below are 3 of my top Race Day Errors and how you can overcome them!

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1.  Going out fast

The longer the race, the more important it is to not go out faster than you’re capable of. The last miles of a half marathon or full marathon are hard enough, don’t make them harder by being flat out exhausted by the time you get to them. When you run too fast, too early, lots of not-so-good things come about. For starters, you put yourself in oxygen debt with lots of racing left to do. If you run your first half of the race a bit slower, you’ll feel great the second half, have great form, and finish speedy. It’s also not smart to go out fast because at the end of a race, you want to be the one passing people, not being passed.

2.  Trying something new

We all see that shiny new pair of shoes at the expo and think it’ll be a great idea to wear them for the first time. Don’t!  Whatever your race distance may be, don’t let race day be the first time you’re trying something. Whether it’s breakfast on race day, the clothes or shoes you’ll be racing in, or what you did the night before – try and keep to what’s tried and true and you know works. Blisters, chafing, and hangovers are not fun when you’re trying to race!

3. Not being prepared for the race

When you sign up for a race, know that to maximize your effort during the race, it takes much more than a few weeks of jogging to be considered “ready” to race. Do your best to log miles, cross train, and do strength training leading up to your race. When you show up to a race under-trained and under-prepared, you risk injury and poor race performances. If you’re not ready to run mileage, think about opting for a shorter race, or for putting in time to just train and hold off paying for races.

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Do you have any tips or insider information that Coach Marc left off?  Tweet him @marcpelerin using #racedayerrors.

What would you add to this list?

Which of these are you guilty of? I always tend to start out fast in 5Ks!

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08-11-2014

Philly Half Marathon Training: Week 2

So I’ll admit right now that this past week of training wasn’t the best. A few skipped workouts…I hope Coach Marc won’t be too mad ;)

My uncle has been visiting from Paraguay so we have been showing him around. On Wednesday, we took him to the beach and spent the day there. That afternoon we had a memorial service to go to, so it was a busy day. Nonetheless, I did swim in the ocean for about 20 minutes – that counts as cross-training right?

One thing I’m proud of is the fact that I got up Friday morning and ran! I woke up, did my warm-up, and was out the door for an easy 3 mile run.

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Okay, I’ll admit it was nice to have my run done before work. I may try to start doing this more often but no promises on if I can drag myself out of bed in the AM.

I did lift two times last week too. My sister has been lifting with me and her goal is to get stronger in the bench press – and she has! Isn’t it amazing how fast your muscles adapt and get strong? But let’s not talk about how fast you get out of shape too…because running wise I have been feeling so out of shape!

Okay this week I will do better. Here’s the plan:

Monday: upper body + cycling

Tuesday: lower body + 3 mile run

Wednesday: Off

Thursday: upper body + 3 mile run

Friday: lower body + 3 mile run

Saturday: 35 min. swim

Sunday: 4.5 mile run

Even though I’ve been running more consistently, I still can’t imagine running a half marathon in November yet. I know I’ll get there but right now 3-4 miles is tough. I mean I can do it, but I feel winded and slow as molasses. But I guess you gotta start somewhere!

Do you have a hard time getting back into shape after a break? 

Who’s running any races soon? I’m looking for a 5K race to do in the next few weeks!

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