Race Recap: 2015 Phillies 5K

Saturday morning I ran my first race of 2015, the Phillies 5K.

Philly Phanatic

The Philly Phanatic a/k/a the best mascot ever.

I’ve run this race twice before (2012 and 2013) so while I’m not in race shape, I knew what to expect. Unlike past years when I was running by myself, this year I was joined by my mom, cousin Emily, and Emily’s friend Jackie. Emily and Jackie were planning to use run/walk intervals, and my mom was planning to walk, so I was still on my own for the actual race, but it was nice to have some company for the start and finish.

Emily had picked up our packets Friday afternoon, and we all met up Saturday morning before the race. Just like past years, it was cold Saturday morning. Fortunately we were able to hang out in my car until about 7:45 (start time was 8:00). After a quick stop at the port a potties, we said our goodbyes and lined up at our respective paces. My goal was to finish around 30 minutes, so I lined up near the 10 minute mile group. After the arrival of the noted marathoner the Phillie Phanatic, and singing the National Anthem, we were on our way!

As is usually the case, the first mile was very crowded. Which of course was made worse by walkers and walkers with strollers. Add in the Phanatic parking his ATV in the middle of the race course, and I was straight up angry running trying to pass as many people and find some clear running space. Not ideal conditions, but at least I didn’t notice the cold? And my #bustedankle held up okay, so there’s that.

In the past, the race course stuck to the area around the stadium parking lots. This year the middle part of the race was through FDR Park. Which would have been nice, if it weren’t for the giant potholes . . . I mean craters . . . in the park. Race staff did try to warn runners about the potholes, but it was seriously a mess.

Soon enough, it was out of the park and back to the stadium for the finish. It was at this point I realized that I was going to finish well under my arbitrary 30 minute time goal. Go me! And quick sprint to the finish and the first race of 2015 was officially over.

Yay negative splits!

Yay negative splits!

After collecting my medal and refreshments, I waited for the rest of our group to finish. Then it was off to the field for a cool down lap on the warning track. My favorite part of this race.

Charter members of the Rossman Grandchildren Running Club. Est. 2015.

Charter members of the Rossman Grandchildren Running Club. Est. 2015.

To round out our morning, we hit up Xfinity Live! for post race eats. It was quite crowded, but we were able to snag a table in the VIP section (fancy). That Chicken Bacon Mac and Cheese was just what I wanted after the race. Delicious way to cap off race day!

So one race for 2015 down. I’m still a ways a way from being ready to really push the pace, but I feel like I’m not as far away as I thought. And that is a good thing.

Now it’s your turn! Did you race this weekend? How did it go? Tell me about it!

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Weekly Workout Recap – 03/23 – 03/29

Weekly Recap

Before jumping into last week’s recap, I wanted to let those of you in the Philly area know about an upcoming race. The MMA SuDash is being held on April 18th at my high school, Merion Mercy Academy.  I’ll be there running with a few of my classmates (#Team2000), and I hope to see you there too!  More info and registration can be found at the Bryn Mawr Racing Company website.

And now, on to the recap:

Monday

Plan: New Rules of Weight Lifting for Women 2A.

What actually happened:

5 minute bike warm up.

New Rules of Weight Lifting for Women 2A.

After consistently running Monday-Wednesday-Saturday (and often on Thursdays too), I decided to change things up and log some weekday miles on Tuesdays and Thursdays. Since I’m still nursing a #bustedankle (it’s actually a lot better, dare I say close to normal?), I went a little lighter on the weights for some of the exercises. Took just under 30 minutes to complete the two sets. Followed up with 15 minutes on the bike.

Tuesday

Plan: Short, easy run.

What Actually Happened:

15 minute elliptical warm-up, 20 minute treadmill run.

The #bustedankle survived the first run in two weeks! Kept things easy, incline no higher than 1.0, speed no faster than 9:30 pace. The ankle felt okay, but towards the end I thought I noticed some twinginess in my outer left knee. Maybe it was all in my head? Who knows. Finished up with some stretching and foam rolling.

Wednesday

Plan: New Rules 2B, spin, Pilates T&A

What Actually happened:

AM: New rules 2B. Warmed up for five minutes on the bike, then spent just over 30 minutes completing the workout. Again, went lighter on the weights, this time because I had a Pilates Bodies double scheduled for that evening.

PM: Back to back spin and Pilates classes.

After months of cajoling by my instructors and classmates, I joined the Wednesday night double club with back to back spin and Pilates classes. The spin class was especially tough since my legs were already feeling the two lifting sessions for the week. But I survived!

Thursday

Planned: Short, easy run.

What Actually Happened:

After Wednesday night’s double, there was no way I was making it to the gym this morning. So instead I opted for a short run after work. This worked in my favor since I had the chance to test out the #bustedankle on the roads before Saturday’s Phillies 5K. While I definitely slowed down the second mile, the ankle held up okay. I wouldn’t be racing on Saturday, but at least I would be running!

Screen Shot 2015-03-29 at 11.17.53 AM

Friday

Planned: Rest Day

What Actually Happened: Rest Day.

Saturday

Planned: Phillies 5K.

What Actually Happened: Phillies 5K.

I hope to have a recap up later this week, but for now I’ll say it was very cold and I finished faster than I expected. I’ll let you decide which one of those made me happy.

Sunday

Planned: Pilates.

What Actually Happened: Reformer Pilates.

Sarah was subbing today, which meant weights and planks were on the schedule. Which was fine by me. 5 lb weights on the refomer. Oof.

So that’s the week in a nutshell. Very excited that I was able to run 3 times this week. I hope to repeat that this week, as well as the Wednesday night double. Good thing I’ll have a long weekend to recover!

Now it’s your turn! How was your week in workouts? Any big accomplishments or setbacks?

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Weekly Workout Recap – 03/15 – 03/22

Weekly Recap

I was on the road last week, so workouts were few and far between. But I was still plenty active! Recap:

Monday

Rest day. Spent all day in conference.

Tuesday

1 hour yoga class.

Yoga Mat

The conference I was attending had a yoga class as one of the optional activities. Yes please!

Wednesday

Rest day. After a few days in Phoenix, it was off to New Mexico for a few days of vacation.

Thursday

No formal workout, but spent several hours hiking and exploring Chaco Canyon.

Pueblo Bonito

Friday

Spent a good chunk of the day traveling back to Phoenix for my flight home, but not before exploring El Murro Historic Site.

You know what's good for a busted ankle? Two days of hiking. No really, my ankle feels the best it has in weeks.

You know what’s good for a busted ankle? Two days of hiking. No really, my ankle feels the best it has in weeks.

Saturday

Rest day. Time to fly home to Philadelphia!

Sunday

Rest day again. Between recovering from my trip, and attending a christening for a friend’s daughter, a workout was not happening today. And that is just fine.

So that’s the week in a nutshell. I’m running the Phillies 5K on Saturday, and will (finally) be starting Stage 2 of New Rules of Weight Lifting for Women. Should be a good week!

Now it’s your turn! How was your week in workouts? Any big accomplishments or setbacks?

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Currently

Happy Wednesday friends! Hope you’re having a good week so far!

Mindy at Just a One Girl Revolution does these Currently posts that I always love and never remember to do. While I’m on the road this week, I thought it would be a good time to check in on what’s going on around these parts.

current book: I just finished reading #Girlboss and really did not care for it. I think maybe if I were younger and not as established in my career I would have found the book more useful, but I’ve been working for over 10 years now. I think I finished it more out of obligation than anything else.

GirlBoss

current music: I actually haven’t been listening to music much lately (outside of workouts). My recent fix has been listening to podcasts. The current rotation includes Wait, Wait, Don’t Tell Me!, Ask Me Another!, Start Up, and Movies with the Roomies.

current guilty pleasure: I was really into the show Empire for about 5 minutes, but the whole IPO storyline has completely lost me. Mostly because I work in a quasi-related field and the whole storyline is completely ridiculous. The show is well done, and Taraji P. Henson is especially fabulous, but there are some things I can’t get past. (Like a recently released felon getting a seat on the board of a company about to go public. That just would NEVER happen. The S.E.C. would not allow it).

current nail color: Naked. I probably should have gotten a manicure (or at least done my own nails) before this trip, but there just wasn’t time.

current drink: Tea. All day, every day, I’ve been drinking tea like it’s my job.

I'm also currently drinking wine out of this awesome glass I got from my Oiselle Flock Secret Santa. Cab for the win.

I’m also currently drinking wine out of this awesome glass I got from my Oiselle Flock Secret Santa. Cab for the win.

current food: Ezekiel bread toasted with part skim ricotta cheese, crushed pecans, and a drizzle of honey. This plus a bowl of berries has been my breakfast pretty much every morning for the past month. I love it. So simple and delicious.

current television show: Well, I already talked about Empire, so let’s go with M*A*S*H, which I’m working my way through on Netflix. Well, the first 5 seasons are available, so that will be over soon. (Yes, I realize this show went off the air when I was a baby, but it’s still better than most of what is actually on TV today).

current wish list: For #bustedankle to heal and let me run again. That is the big one right now.

current blessing: I’m working on a project that, while I’m not ready to share the details of yet, I’m grateful this new opportunity and all the things that lead to this being possible (this goes all the way back to my first days of high school. Thank you Mrs. Hight for making this possible).

Current outfit: Well as of this writing (Saturday night), I’m in my pajamas. Which I pretty much changed into as soon as I got home from Mom Mom’s party and started packing. I live such an excitement.

Current excitement: This trip to Arizona & New Mexico. By the time you read this, I’ll already be half way through, but my level of excitement for a week away cannot be quantified.

Now it’s your turn! What’s new with you? Tell me about it!

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Weekly Workout Recap – 03/09 – 03/15

Weekly Recap

So after busting my ankle last week, this week was all about taking it easy and letting my ankle recover. Which meant no running. I’ll just ignore the fact that I’m supposed to run my first race of 2015 at the end of the month. Recap:

Monday

Plan: Whatever the #bustedankle will allow.

What really happened: 15 minute NTC workout, 15 minutes upper body weights.

The ankle was still swollen and sore this morning, so going to the gym was out of the question. I did the Julia Mancuso NTC Lengthen and Strengthen workout for lower body & core with no impact, then 15 minutes of upper body weights. 3 sets each of: Recline chest press, recline flies, overhead triceps extension, bent over rows, bicep curls, overhead press. Hopefully the ankle will cooperate enough that I can do some low-key cycling Tuesday.

Tuesday

Plan: Whatever the #bustedankle will allow.

What really happened: 30 minutes easy biking, ankle exercises.

The ankle was still swollen and bruised, so I took it easy on the resistance.  I still covered about 6 miles, so I’ll take it.

Wednesday

Planned: 35 minutes easy biking, Pilates T&A class.

What really happened: 35 minutes easy biking. Pilates class.

Swollen was almost entirely gone, but the #bustedankle was still tender and bruised. On the upside, my ankle felt the best it had all week after class, so that is definitely a good thing.

Thursday

Plan: Easy biking, New Rules of Weight Lifting for Women 1B.

What really happened:

NTC Gladiator workout (45 minutes).

Woke up with no desire to drag myself to the gym, so I didn’t. Instead, I did an NTC workout at home. I ended up modifying a few of the exercises to accommodate the #bustedankle. Jump squats and speed skaters just were not happening.

Friday

Rest day.

Saturday

Plan: Spin class

What really happened:

Spin class. Tested out the old #bustedankle at an early spin class. I was a little nervous how it would hold up, but I made it through okay. It was a little tender the rest of the day, but that also could be because I was wearing heals for the first time in over a week at my Mom Mom’s 85th birthday party. Either way, the ankle and I survived.

Happy birthday Mom Mom! 85 years young.

Happy birthday Mom Mom! 85 years young.

Sunday

Planned: Rest day.

What actually happened: Rest day.

I was leaving for a trip (part business, part vacation) Sunday afternoon, so I took the easy way out and made today an extra rest day. I needed to finish packing in the AM, and then the conference I’m attending had a cocktail welcome reception planned for the evening which meant no workout after we landed.

So that’s the week in a nutshell. I’m traveling all week, so workouts may be few and far between. And that’s totally okay. The #bustedankle will probably appreciate the extra time off.

Now it’s your turn! How was your week in workouts? Any big accomplishments or setbacks?

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Weekly Workout Recap – 03/02 – 03/08

Weekly Recap

Now that I’m focusing on building up my base to train for the 2015 Philadelphia Rock and Roll Half Marathon, I thought it would be a good time to bring back these weekly recaps to help keep me accountable. While I’m not following a strict training program for this base building phase, I do want to make sure I’m safely building up my mileage and intensity so I can avoid any time on the injured list. Unfortunately, last week did not go as planned, which I’ll explain in a bit. But I’m trying to stay optimistic. Recap:

Monday

Plan: 10 minute warmup on the elliptical, 30-40 minute easy run.

What really happened: 45 minute Nike Training Club workout.

Woke up to a thick layer of ice coating the ground and my car. After spending 20 minutes cleaning car off (which was after several tries to start the darn thing. Stupid car.), I decided it wasn’t worth risking life and limb to get to the gym and opted for a Nike Training Club workout at home. Worked up a bit of a sweat and will need to pick up some heavier weights as my current weight selection isn’t going to cut it anymore.

Tuesday

Plan: New Rules of Weight Lifting for Women 1A, 30 minutes bike or elliptical.

What really happened: 5 minute warm up on bike

New Rules 1A – I’m in the final week of Stage 1 (finally!), so this was one set, as many reps as possible of Squats, Pushups, Seated Row, Step-ups and Prone jackknife on Ball.  The idea was to use the same weight from the first week and complete as many reps as possible. Yay fun!

30 minute easy run, just over three miles: Since I didn’t get to run Monday, I switched things around and ran today (and will therefore push tomorrow’s planned run to Thursday). Treadmill runs are much more tolerable while watching old episodes of The Office. I’m just saying.

Wednesday

Planned: Elliptical warm-up, 30-40 minute run. Pilates Tower & Abs class.

What really happened: 30 minutes easy biking. Stretching.

My left calf has been pretty tight since Saturday, so I decided to take things easy this morning. Since I had just run the day before, I biked for 30 minutes and did some stretching.

It’s March Mad Abs month at the Pilates studio I go to. Ever tried to do The Hundred holding 5 lb weights? Not my idea of a good time. On the upside, I was able to get my head to touch the mat during thigh stretch with the roll up bar.  This isn’t from the studio I go to, but this picture is a good example of what this looks like.

Thursday

Plan: New Rules of Weight Lifting 1B, 30 minutes elliptical bike. Ride the Barre class (1/2 spin, 1/2 barre).

What really happened:

NTC Be Explosive workout (30 minutes).

Snow day derailed my plans to hit the gym in the morning. Okay, technically it hadn’t started snowing when I would have been at the gym, but the radar indicated heavy snow was imminent, and I just didn’t want to get stuck out on the roadways.  In the spirit of something is better than nothing, I opted to do a NTC workout at home and cross my fingers that I still would be able to get to Ride the Barre later. Which ended up not happening thanks to the studio closing for snow. The three rounds of shoveling out my car count as a workout right? Good.

Friday

Rest day.

Saturday

Plan: 3 miles easy.

What really happened: 3 miles.

I had a bunch of things going on, but I wanted to squeeze in an easy run. I was able to get the run in, but unfortunately, I rolled my ankle about a mile in. And to further compound things, I pushed on for another 3 miles. So the rest of my weekend looked like this:

Icing

Not how I wanted to be spending Make it Happen March.

But other than the ankle roll, it was a goodish run.

Screen Shot 2015-03-07 at 1.35.16 PM

Sunday

Planned: Ride the Spring (1/2 spin, 1/2 reformer Pilates)

What actually happened: Rest day.

My ankle was swollen and starting to bruise, so as much as it sucked, I cancelled my class reservation and spent the day RICEing. I’m not really in any pain, just swollen and stiff. So hopefully if I take it easy this week I can still work on my ankle mobility and avoid a significant layoff.

So that’s the week in a nutshell. This week started out great, but unfortunately ended on a down note with my #bustedankle. In hindsight, I probably should have hit the treadmill Saturday instead of the pavement, but there’s nothing that can be done about that now. Onward and upward.

Now it’s your turn! How was your week in workouts? Any big accomplishments or setbacks?

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All About That Base

First things first, I’m sorry if this post gets a certain song stuck in your head.

Since quitting marathon training in October, I’ve been running with no training plan and no goal race. This extended break from training has been my longest since running the 2011 Philadelphia Rock and Roll Half Marathon (the morning after one of my best friend’s bachelorette party – not something I recommend FYI). First the break was filled with anxiety as I patiently waited for to see my sports doc and sort out the pain in my leg. Next came the excitement of getting the all clear to run. Birthday miles! Christmas themed compression socks! The possibilities were endless. But I still didn’t have a goal race on the schedule.

Then 2015 arrived and I was all set to start training for a spring goal race – likely the Bucks County 10 Miler. My 15 year high school reunion is scheduled for the night before race day and I thought that would be the perfect way to celebrate. Then a reoccurrence of shin pain and the dreaded Polar Vortex put those plans on hold. So I backed off running and hunkered down for the winter. I traded frigid Saturday long runs for sweaty spin classes and things were good. I registered to run a 5K with my cousin – her first! – and identified a few other 5Ks that I planned to enjoy. Well, as much as anyone “enjoys” a 5K but you know what I mean.

But in the spirit of Make it Happen March, I’m ready to start making race plans for 2015. Because of the impending Papal visit to Philadelphia for the World Meeting of Families, the 2015 Philadelphia Rock and Roll Half Marathon has been rescheduled for Halloween. And I plan to be there and finally get that sub-1:55 half marathon that eluded me at The Love Run last March aka the last race I ran 100% healthy.

Now that I {finally} have a goal race on my calendar, it’s time to get serious about training again. Obviously, I won’t begin training right now, that would be way too long of a training cycle. From now until training starts (I think that will be in August, have to look at the calendar), I am firmly in a base building phase. What does that mean? For me, the next several months will look like this:

A random gym selfie seems appropriate here, right?

A random gym selfie seems appropriate here, right?

– At least 3 runs per week, with one run focused on speed (intervals and tempo runs) and one weekend endurance run. My goal is to have my weekend long run be up to the 6-8 mile range and my overall weekly mileage to be comfortably in the 15-20 mile range. I plan to give myself a recovery/cutback week every 4 weeks.

– Consistent cross training. On my non-running days, I plan to continue my cross training program. I’ve been following the New Rules for Weight Lifting for Women program (I finish Stage 1 this week) since the beginning of the year and plan to continue that program for the next several months. I’ve also been attending a regular mix of Pilates, spin, and barre classes at my local studio and will continue fitting in as many classes as my schedule allows. I will also take one full rest day a week – generally on Friday.

– Prehab/rehab at least three times a week. Admittedly, I have not been very good about sticking to my prehab/rehab routine since the new year started. If I want to run healthy in the fall, I need to start doing the work now. Foam rolling and stretching is not just for marathon training, my friends.

– Focus on nutrition. Truthfully, this one is going to be the hardest for me. I don’t know if you know this, but I really enjoy wine. And chocolate. And really most sweets. But I know I feel better and run better when I pay more attention to what I’m eating (and yes, drinking). For me, I know a super-restrictive diet is not sustainable. So my focus will be on eating mostly whole foods and allowing myself the occasional treat. And wine. Because there will always be wine.

I spotted this in the Hallmark store over the weekend. I feel like I need it in my life.

I spotted this in the Hallmark store over the weekend. I feel like I need it in my life.

– Be flexible. I’m not talking about yoga here, although I would love to get back into a regular yoga practice. I mean being flexile with what workouts I get in, and when. Not every week will be perfect, and sometimes I may need to skip a run or a strength session for whatever reason (example: I’m heading out-of-town on business/vacation in a few weeks and while I hope/plan to be active when I’m away, I know that I will have to adjust). And that’s okay. Making adjustments now will not derail my plans for fall. But being completely stubborn and forcing workouts that shouldn’t happen will. And I am not going through that again.

So that’s the plan. #MakeithappenMarch is in full swing and I am planning big things for the rest of 2015. This is just the first step!

Now it’s your turn! Are you training right now or in base building? Or just doing your own thing? Tell me about it!

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