Back-of-the-pack high school cross country runner striving to become a serious 5k and half marathon contender. Training log, inspirational quotes and pictures, yummy healthy things, and overall motivation. *high school XC PR (10/26/09) 28:26 *5k road race PR (6/26/11) 24:43 *5k treadmill PR (8/17/11) 19:59 *5k road race goal 21:30 *5k road race ultimate goal 19something June 2011-Marlene Watt Memorial 2 Mile Race 15:39 *first place woman, second place overall! <3 A Most Excellent Race 5k 24:43 July 2011-Headwaters Adventure Race, Presque Isle 1/2 Marathon 2:04:20, 7.5 Mile Hill Race 1:09:19 Aug 2011- Lake Erie 1/2 Marathon 1:53:43, 1st in age group September 2011- 19th Bday Bucket List 19 miler :)

7.5 Mile Hill Race Report, Weekend Recap, and Other Things

Saturday: Did the abs and the pushups. Went to the movies instead of stretching (worth it) and decided to take a rest day instead of doing an easy 3 miles. I can’t decide how to feel about it because on it means I didn’t follow my training plan, BUT I also hadn’t put ANY rest days in the plan and I know they’re necessary blah blah blah so I guess it’s okay. And 6/7 days following the plan in it’s first week isn’t too bad!

Today: Soooo I didn’t die!! There were a lot of hills but it wasn’t as horrible as I was expecting :) I felt really weak at the start, probably a combination of a lot of running this week and not enough sleep last night (got home from a movie date with my mommy at 12, up at 6…oops) but luckily as I kept running I started feeling progressively more AWESOME. I took it really slow and aimed just to finish because I had no idea what the hills were gonna be like, so if I run next year I will definitely push harder and maybe aim for 7:30-8:30 mile splits throughout? Anyway here are my (ALL OVER THE PLACE) mile splits.

Mile 1: 9:22…shitty

Mile 2: 18:59 / 9:37…feeling very unmotivated and just exhausted

Mile 3: 29:54 / 11:05…beginning to feel better but two .25m hills

Mile 4: 39:22 / 9:28…boom boom boom boom

Mile 5: 48:20 / 8:58…GETTIN IT

Mile 6: 57:05 / 7:45…Much better :)

at finish/7.5: 1:09:19 / 12:14 so roughly 8:10 and 4:04 

Overall: Started out really slow and miserable but ended strong :) Although I kept picking up the pace towards the end I still finished feeling like I could have kept running for several more miles, which is awesome because it shows me my distance/endurance base is really paying off. After mile 4 I really got that “distance runner” feeling, and it was awesome passing everyone during the second half of the race as they slowed to a crawl up the hills and I just flew by :) I’m still really frustrated by how much faster I go on the treadmill than outside, which I know is partly do to incline, no resistance, easier movement, etc., but still I should be able to do 7:00-7:30 miles with moderate effort outside but oh well. Part of the problem was that it was a small race and I was never really running with a pack, but just chasing people at the end payed off and I GOT A PLAQUE FOR SECOND IN MY AGE GROUP. Lol because my time was not at all great but I felt pretty cool going up and getting my freaking plaque. Still to do today are an ab workout and 50 pushups but I should definitely be able to get that done :) 

Exercise Log Monday-Sunday

Monday: 10 miles in 83:81 + 1 mile walk at incline, abs, “everyday” (lunges, squats, planks, wall sit)

Tuesday: strength, mile warmup @ 8:00, 3 miles moderate @ 23:30, more strength, “everyday,” mile @ 6:08 (SCORE), abs

Wednesday: speed day. 10X114m with 10s rest in between each repeat, rest 3 minutes then 10x64m jogging 64m between each repeat, cool down 2.1 miles IN A SPORTS BRA (personal challenge yay) for a total of 3.6 miles, abs, butt, “everyday”

Thursday: 5 mile fartlek. Mile warmup @ 7:13, .25mile @ 6:44 then .25mile @ 7:13, repeat for 3 miles, .5mile @ 15:00 @ 12% incline, .5mile @ 5:56 :) Killer ab workout, intense yoga sesh :)

Friday: yogaaaa, moderate treadmill 5k @ 7:03 pace, 3x tone it up arms video

Saturday: abs, 50 pushups

Sunday: 7.5 miles of hills @ 1:09:19, still to do 50 pushups, abs

Total mileage: 34.2 miles :)

Other: Loved doing yoga again, writing a DAILY plan for myself made me better at all the small things like drinking more water, and in general writing down a training plan was so necessary and such a good move :) It made me so much more accountable and I’m so proud of myself for following it (minus skipping Saturday’s easy run). I challenged myself and set up awesome rewards as added encouragement, and hopefully this week goes as well as last because 2 weeks of following training plan = school supplies :))) (I loooove school supply shopping way too much!)

 

♥ Jul 31st at 7PM / tagged: training plan. motivation. race. goals. abs. arms. / reblog / 5 notes
  1. drinkthatwhiskeydry said: keep kicking ass!
  2. dempseyliveswell said: nice work! especially on the race :) you go girl!!!
  3. cookiesandcrosstraining posted this