Tag Archives: 5k

I Need to Run 37 Miles in 12 Days

18 Jun

Running.

With the Crossfit On Ramp classes taking up 4 days a week, going out of town this past weekend, wedding planning and trying to buy a home, June hasn’t quite been the powerhouse of mileage that I had hoped it would be. I’d really like to be at 300 miles by the end of June, so that my goal of 600 miles in 2013 is pretty on track. Especially since I have a fun out of town trip planned for the 4th of July, and then we’ll be moving shortly after that, and then we will be on vacation, and then we will be getting married — there are a lot of running distractions planned for this summer/fall!

Just keep this in mind, Kristy.

Noted. 

So far I’ve done about 24 miles in June, which is decent considering all that has been going on. It’s been pretty rainy as well! I was lucky enough to get almost three miles in yesterday because of a quickie run before Crossfit and a mile of running between the warm up and the WOD. We also played a really fun game that I’d love to share with you.

One of our WOD skills was burpees, and while going over form, Coach Zack turned on The Police song, Roxanne and our task was to do a burpee every time they said Roxanne. Try it! It seems pretty easy until you get to the chorus 🙂

After that it was a pretty tough WOD: 15 dead-lift high pulls with a kettlebell, 15 burpees and a 400 meter run — 3 times. Doing 400 m after 15 burpees is pretty rough, let me tell you. I’m actually really looking forward to going to Crossfit each day. I have a 5k planned this weekend, and I think I’m just going to go ahead and go to Crossfit afterwards. I could make up the Saturday class, but I always really enjoy a marathon workout session on Saturday, so I think I’ll bike to the 5k, run, then bike to Crossfit for the WOD, then bike home. Then take a huge nap and eat all the food I can put in my stomach. Sounds like a perfect Saturday to me!

Speaking of the 5k on Saturday, I’m so pumped:

wv 5k

 

The WV 5k Championship is a race I’ve done for the past few years, and I can’t miss it! This year, I was online to register as soon as registration opened so I could get the free tech-t upgrade. The past two years, my times have been:

2011: 27:31
2012: 27:28

So, at least I’m consistent. I’ve really stepped up my running this year, though, and I’ve been running 5k’s nearly that fast just in training, so I’m anticipating a PR this year! Fingers crossed! I may even try to pace myself to a 1 minute PR and see how that goes.

So, this is a random post!

Question of the Day:
Any races coming up?

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I Got it Right

2 Apr

Yesterday I was complaining about not being able to balance my morning responsibilities with a new puppy, but today I got it right.

But let’s back up for a second. After work yesterday, Zach and I had to go to the Sprint store to finally get me off of the family plan with my family and on to our own family plan. It’s about time! It seems like every time I step foot into the cell phone store, I’m there for at least 45 minutes and yesterday was no exception, so by the time we got home it was already after 6. I really wanted to get a run in, and I knew we had to have dinner soon, so I dashed off to the gym. Because I didn’t have a ton of time, and I knew I wanted to get those miles in, I decided to run as fast as I could:

fastest yet

…and I ended up running the fastest 5k I’ve done since my injury in November! I was pretty proud of myself.

So, still on a bit of a running high this morning, I was planning on getting up early and hitting the gym again. However, the puppy was not having it. When I got up to put on my running clothes, he was whining away and I felt bad leaving him with a still sleeping Zach, so instead we got up, played and ate breakfast.

Then we napped:

nap time

Well, they napped. I drank coffee and watched the news. I had to capture the above photo, because it’s pretty huge that those two were napping so near each other.  Tuscany is not a fan of the new puppy.

After the morning nap, it was play time again, so I dumped him into bed with Zach with some toys while I showered, and then after I got dressed I took him outside and then alternated playing with him in the living room and cooking breakfast. It was actually pretty funny, and I think I got a morning workout in anyway, as I was dashing from the stove to the living room to play tug-of-war with Frank.

I’m pretty proud of my desk breakfast today:

quesadilla

…a scrambled egg quesadilla! I basically just scrambled two eggs, and then filled a low-carb tortilla with the eggs and some cheddar cheese and grilled the whole thing. The cheese allowed the egg and tortilla to stick together, so I had a totally portable and dippable (into salsa) breakfast! Yum!

In short, having a puppy is hard work. I’m sure once he’s a little older and more independent, I’ll be able to get back into morning workouts, but for now I think I’m just going to have to skip them. It’s just not fair for me to ask Zach to get up at 5:30 when that’s just not his thing. He’s happy to watch the pup in the evenings while I hit the gym, so for now that’ll have to do! This is good practice for when (if) I’m a mom!

____________________________________________________________________________________________________________________________________

In other news!

logo_girlsontherun

I attended a benefit on Saturday that I just had to talk a bit about. There is a group of ladies trying to bring Girls on the Run to the Cabell County/Wayne County area. In case you don’t know, Girls on the Run is a program for school aged girls (3rd – 5th grade) to learn self-confidence, teamwork and to believe in themselves. From the GotR website:

One girl put it this way, “I learned that I am the boss of my brain.” Helping girls take charge of their lives and define the future on their terms. You can also think of it as Can University—a place where girls learn that they can. No limits. No constraints. Only opportunities to be remarkable.

How do we do it? 

Lots of ways, but we start with helping the girls get a better understanding of who they are and what’s important to them. Then we look at the role of teams and healthy relationships. And, finally, we explore how girls can positively connect with and shape the world.

And remember, we believe that life-changing experiences can be fun too—for everyone—the girls, coaches, families and other volunteers. So don’t be surprised when you hear laughter along with self-reflection and see beaming smiles across the beautiful, confident faces of our girls.

I’m super excited about this! As the coordinator said, this program is less about running and more about learning self-confidence and awareness, and basically that girls can do anything! The girls work as a team to train for and complete a 5k race. Again, from the website:

Meeting twice a week in small teams of 8-15 girls, we teach life skills through dynamic, conversation-based lessons and running games. The 24-lesson curriculum is taught by certified Girls on the Run® coaches and includes three parts: understanding ourselves, valuing relationships and teamwork and understanding how we connect with and shape the world at large.

I’m hopeful that I’ll be able to coach a team once it is a reality, but first we need to get the chapter up and running. It’s a very time consuming and costly process, so the steering committee is organizing quite a few fundraisers in order to get the program off the ground. On Saturday, I was lucky enough to attend a fundraiser at Brown Dog Yoga, which is located in Heritage Station in Huntington.

cropped-brown_dog_yoga_small

Despite the fact that my next-door neighbor is an instructor there, this was my first visit to Brown Dog Yoga. The studio is beautiful! The waiting room is bright and cheery, with lots of hooks for your things and cubby holes for your shoes, and the studio itself is so welcoming with its wood floors and amazing exposed brick wall. The cost was $30 per person for an hour long session with the chance to win some pretty cool door prizes that were donated by local businesses.

I haven’t done any yoga at all for a while (bad Kristy!), so I was looking forward to a good stretch after a rough Crossfit session that morning. I wasn’t quite prepared for what I got! The instructor, Katrina, started the class by powering up the heaters on the ceiling and it instantly got quite warm in the studio. Then Katrina led us through a rigorous vinyasa flow that challenged me quite a bit. I even had to take a few rests in child pose because I was so sweaty and breathing hard. It was a great workout! I didn’t end up winning any door prizes, but there was a little bit of food for us afterwards (including the best orange I’ve ever eaten — seriously!), and I left with the satisfaction of a good yoga session and knowing I’d supported a great cause.

If you are a Huntington local, I strongly suggest you visit Brown Dog Yoga! I was quite impressed.

Question of the Day:
Tell me about your morning routine

Turn That Frown Upside Down

1 Apr

I woke up on the wrong side of bed this morning. I slept great, however, I woke up and couldn’t get it together. I took the puppy outside, fed him and played with him and then before I knew it was time to go to work. I hadn’t made breakfast, my hair was only halfway dry and I was not in a good mood. I’m having some trouble coordinating my mornings with Mr. Franklin. I really need to make a morning schedule and stick with it. Because I was hurrying to work with a wet head and I had to buy breakfast which has been a regular occurrence lately.

I’m trying to shake my no good, terrible mood because I know my day won’t get better until I do.

Let’s talk running, shall we? It’s time for a #600in2013 update!

600 miles in 2013 March

 

I once again failed to hit that 50 mile marker for the month. Sigh! Considering the weather we’ve had this March, I’m not really surprised. I clocked a total of 2.39 outdoor miles all month! Looks like the weather is starting to finally warm up, so I’m sure I’ll be pounding the pavement in no time. This brings my 2013 total to 141.46 miles — 8.54 miles short of the 150 miles I should have for this quarter, but I’m really not worried about it. I have a few 5k and 10k races planned in the spring, summer and fall, so training alone will make up some miles. One thing that the #600in2013 challenge has taught me is to get out there get those miles in. If I ended up at the end of the year short of my 600 mile goal, I might be bummed, but the good thing is even if I lose, I win, because all this running definitely has its benefits. For example, I’ve noticed that I’m getting faster! All this treadmill time makes it easy to monitor my pace, and I’ve noticed my fitness level increasing quite a bit. I can hold faster paces for longer amounts of time and my walk breaks have become rare. I’m really seeing benefits from all this running! I like it!

One goal I have for April is to get some strength training workouts in beyond Crossfit. I’ve been counting on Crossfit for all my strength training, and that’s no good. I need to keep up with a full body strength session a couple times a week after my run, so I’ll focus on doing that this month.

Question of the Day:
What’s a good source for full-body strength workouts? 

My Running Story and A Lesson Learned

19 Oct

I have a confession to make. I’ve been running pretty consistently for a long time now, and I pretty much never stretch after running. Well, I used to never stretch after a run. Now, I have to. Here’s my story.

I started running in 2010 (it seems like longer ago….) after losing about 50 pounds and deciding that I wanted to focus more on fitness (I started out focusing mainly on diet changes, which turned out to be a great way to lose weight). I did the Beachbody Insanity program from start to finish and after I was done, I thought I’d start running. I just…did it, starting out with walk/running and moving up to running consistently. I ran 3 miles non-stop for the first time one week before my very first 5k. I ended up finishing that hilly course in 30:05 and finishing third in my age group:

After that, I set my sights on doing a half marathon. Remember, I had only run 3 miles non-stop as of August, and the half marathon was in November. I immediately set about a training plan, during the hottest summer/fall that I’ve experienced in West Virginia. I was nervous, but I knew if I just paid the $50 entry fee, I’d have to run, so I did it. I finished that race in 2:15:45

Photo courtesy of my dear friend Jenni. The race finished in my Alma Mater’s football stadium, and she was up in the stands.

After that race, I signed up for our local Turkey Trot and got my fastest 5k time ever. I’m planning on running it again this year, because I think after training for and running a half marathon, 5k’s seem like a breeze:

After the Turkey Trot in November of 2010, I took a big break from running and started focusing on other forms of exercise. I purchased a YMCA membership and got really into doing group fitness classes and weight training. I still ran here and there, but nothing like before.

In spring/summer of 2011, I signed up for a local 5k class which was sponsored by my Alma Mater (Marshall University). Once a week, we went through running and agility drills, which led up to the West Virginia 5k Championship (the largest 5k in the state). I set a PR in that race of 27:31:

That’s when I was running in glasses. So glad I don’t do that anymore.

I get side stitches sometimes because I forget to breathe, so that’s me in pain. Also, that guy in the gray shirt in front of me? Yeah, he beat me pushing a stroller. Sigh. After that 5k, I didn’t run another race for a while. I kind of felt like I had lost my running mojo. I had thought I would run the half-marathon again, but I just couldn’t get into a consistent training schedule. Zach and I had started dating around Halloween of the previous year, so I was focusing a lot of time on just falling in love 🙂

Fast forward to this spring. I decided that I wanted to start running again, in a big way. I had to push myself, but I started running consistently and signed up for the WV 5k Championship again. I focused on getting a PR, and ended up doing it — barely. I finished the 2012 WV 5k Championship in 27:28 — beating my previous time by 3 seconds. Hey, a PR is a PR, right? I’ve done a few other 5k’s here and there, but I’ve never run a 10k or a marathon. Someday, perhaps.

Now, we are about 3 weeks outside of the half-marathon and I’m in the same place I was 2 years ago. I’ve trained, I’ve paid my $50, and I’m hoping to just make it through. I’m faster than I was then, but I’m also not as healthy. Which brings me to the lesson I’ve learned since I’ve started training for races again:

Never, ever skip the post-run stretch. 

I never stretched after I ran. Ever. I used to think I was super-human or something. My muscles were alway loose, and I always felt great. Well, after my re-introduction into the sport of competitive running, I’m feeling it. My hips are tight and sore. My hamstrings hurt after a run. It’s awful! I wonder if I had focused on a proper stretching regime when I started running if I’d be having these issues today? I guess I’ll never know. But here is what I do know: If you’re a runner, please focus on the stretch and strengthening your muscles as well as logging your miles. Trust me, you’ll thank me.

I’ve got to give a big old shout-out to Tri-State Racer, a local website that has all of the local races listed, links to the online registrations, and most importantly: A database of all the race results, dating back to 2000! I’d never know my race times without them. Thanks!

Question of the Day:
Be honest, do you ever skimp on your post-run stretch?