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39 In Weekly Wrap - Training Recaps

Great Race 5k/UBHM Training Week 7

What I learned?  Nutrition is so important and it affects your running.  If you read my blog update last week, it revolved around eating lots of food.  Food that I don’t normally eat.  It took me until Thursday of this week to actually start feeling like myself again.  While it takes a little bit of effort to plan out and prepare meals each week, the benefits are totally worth it.  This week, it’s all about being back on track with my nutrition as I count down the final days until my 5k!

Running Coach Biz Launch Update:  I launched a facebook page this past week.  If you would like to jump over and give it a follow.  And, I started my giveaway!  I’m giving away 2 months of customized one on one training to one lucky winner. 

a Rafflecopter giveaway

Monday:

Planned: Rest Day »  Actual: 60 minute spin class

I meant to go running today after work but when I started my run I knew immediately that my shoes were worn out.  I thought that I could squeeze 4-5 more miles out of them.  Nope.  It didn’t feel like I was landing right and at this point I don’t want to take any risk that could lead to injury. 

Instead, I searched my gym to see what classes they had starting soon.  1 spot left in the spin class to start in 30 minutes.  Yes, please!  I haven’t taken a class with this instructor yet but obviously he was doing something right.  It was a great class and it seems that my training and riding is paying off.  My legs felt strong and I had some good sprint sections.  The instructor even messaged me afterwards to see how I liked the class.  How is that for customer service!  He was very upbeat during the class and had a great music selection.

Tuesday:

Planned: Track Workout »  Actual:  Rest Day

Since hub’s had an alternate work schedule this week, we bumped our track work back to Thursday night.  I was teaching all day at work and as an introvert, that is exhausting.  I went to be before 9 tonight.

Wednesday:

Planned: Cross Training »  Actual: 4 miles around the neighborhood

Tonight I knew that I just needed to get some mileage in and the hills were a bonus.  4 miles with a few hill sprints mixed in.

Thursday:

Planned: Tempo Work »  Actual:  Track work

Ugh, the humidity!  Why did summer have to come back?  I pushed through with a little coaxing from hubs.  5x 600s.  Goal time: 2:32.

Actual: 2:31, 2:31, 2:35, 2:35, 2:35

I feel like that workout should not have felt as hard as it did.  Anyway, I got it done.  And with that my speed work is done for the 5k!  I think that I’ll continue close to this pace for the half marathon even though I don’t need to be as speedy.  I’m still debating on the rest of my training plan for the next month.  I think I might try some mixed workouts.

Friday:

Planned: Rest Day »  Actual: 4 miles

After work today, I went to meet up with Crystal for 4 miles around Shadyside.  I thought that my pace might be a little slower after the track work last night but we ended with a 9:15 pace.  I’ll take it!  The miles flew by and it was so fun chatting.

Then, I went to go meet up with hubs at Honey Grow….lol.  Seriously I might just work my way through their whole menu.

Saturday:

Planned: Long Run »  Actual: Rest day

Rest day is the best day!  And it’s even a Saturday.  I almost don’t even know what to do with myself.  Sleeping in is glorious though!  I needed it after this week.  And in case you were wondering, the best pumpkin beverage at Starbucks is the Pumpkin Spice Chai Latte.  It tastes so much better than the PSL.

We did some running around, went to visit a friend and had an early dinner at the Double Wide Grill.  It was kind of weird not having anything planned to do today.  After that, I came home to work on some blog and business things with compression socks on, of course!  It was nice having a down night to check some things off my to do list.

Sunday:

Planned: Cross Training »  Actual: Paced a Half Marathon

Eeks!  I was nervous going in to this race.  Not that I can’t complete a half marathon but, there are other people depending on me.  This is the first half marathon that I have paced.

We got up early to pick my dad up on the way to the race (he signed up to do the 5k).  When we got there, I was excited to see 2 of the ladies that we run with when we pace in WV.  This was a very low key race.  Out and back on a crushed limestone trail.

I decided to check the weather before we started.  100% humidity.  That didn’t help my nerves any.  After the announcements I chatted with the runners around me to remind them about the weather conditions and the importance of taking in water.  We were off.  I checked my watch obsessively during this race.  

I had a small crew with me through the halfway point.  At the turn around, a few of them pressed ahead while the rest stuck with me up until the last water stop.  As we were coming back there was still one person with me that I was able to push along on the final stretch along with a few of the 10k finishers.

The race actually felt great until the last two miles with the sun was beating down on us.  By that time, I knew that I had it in the bag and it was just about keeping those around me going to the finish.  Goal finish time: 2:11:04.  Actual finish time: 2:10:57.  So excited!

I also won a raffle basket, my dad placed in his age group, and our friend got a huge PR today.  All around a great day!  Next up, to get things prepped for the week and scope out the Steeler’s game.

Meal Prep Inspirations

Breakfast: 2 eggs + 1 maple apple chicken sausage from Trader Joes

Snack: Homemade pumpkin spice granola with greek yogurt.  Because…pumpkin all the things!

Lunch: Ground turkey stir fry with rice and roasted green beans

Dinner: Sweet potato, pomegranate and crispy quinoa salad.  All things fall in one tasty salad

Sharing the Love

This week, I’m linking up with Steff of RunSteffRun and the Pittsburgh Running Bloggers, Courtney of Eat, Pray, Run DC, and Holly and Tricia for the Weekly Wrap.

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39 Comments

  • Reply
    Kimberly Hatting
    September 17, 2017 at 7:13 pm

    Great job pacing your group! I have never paced a group, but have wondered what it would be like. I can do a half marathon around 2:00-2:05 pretty easily…don’t know if I could do that with the pressure to stay on pace for others, though.

    • Reply
      Sara
      September 17, 2017 at 8:20 pm

      I was so nervous for that reason! But it all worked out well thankfully. You should pace a race if you ever get the chance…It’s a lot of fun!

  • Reply
    HoHo Runs
    September 17, 2017 at 7:55 pm

    Good luck with your coaching business! I’ve really enjoyed training the clients I have this year. Awesome job at pacing the half! I’ve always wanted to pace a half marathon. It would need to be cold…and flat…and sunny…and without wind…and… LOL Thanks for linking!

    • Reply
      Sara
      September 17, 2017 at 8:21 pm

      Thanks! You should totally pace a half. haha that sounds like me when thinking about pacing a half….can I sign up for perfect conditions too??

  • Reply
    Deborah @ Confessions of a mother runner
    September 17, 2017 at 7:59 pm

    I have always wondered who paces races! Nice job looks like all of you had a great day

    • Reply
      Sara
      September 17, 2017 at 8:21 pm

      Thanks!

  • Reply
    Lacey@fairytalesandfitness
    September 17, 2017 at 9:03 pm

    I have always wanted to be a pacer. Sounds fun. Congrats to you, your dad, and friend!

    • Reply
      Sara
      September 18, 2017 at 8:26 pm

      Thanks so much!

  • Reply
    Marcia
    September 17, 2017 at 9:41 pm

    Wow the humidity would have shaken my confidence on the pacing gig. Good for you for bringing them in right on target! All the best with your coaching biz!

    • Reply
      Sara
      September 18, 2017 at 8:27 pm

      I was a little surprised with how well I did. Thanks!

  • Reply
    Jessica
    September 17, 2017 at 9:59 pm

    Good for you, Sara! You’re awesome!! I’m right there with you on the nutrition. I know my nutrition affects my activity, yet I still struggle to make good choices sometimes, haha. I’m trying to do better this week!

    • Reply
      Sara
      September 18, 2017 at 8:28 pm

      lol it’s not easy! I need to figure out something that works better.

  • Reply
    Shathiso
    September 18, 2017 at 5:44 am

    I would love to pace a race! Wow! Not sure if we have them here (Botswana), I will enquire! And good on your dad for doing the 5k AND for placing in his age group! At the race I was at this weekend, my friend’s mum did the 4k and had so much fun.

    • Reply
      Sara
      September 18, 2017 at 8:29 pm

      That’s so fun! I love seeing people out there getting active!

  • Reply
    Janelle @ Run With No Regrets
    September 18, 2017 at 9:24 am

    Congrats on pacing your first half! it seems like a really cool experience. Really nice job on all your workouts!

    LOL – you had me craving HoneyGrow last week…they are so good!

    • Reply
      Sara
      September 18, 2017 at 8:30 pm

      thanks! haha, I’ve sworn off eating at restaurants for the next few weeks. We’ll see how well I can do.

  • Reply
    Kim G
    September 18, 2017 at 9:32 am

    Congrats on launching a Facebook page for your running coach business!

    You did awesome on your pacing job this weekend! Pacing is so hard and you did it under less than ideal weather conditions – great job!

    • Reply
      Sara
      September 18, 2017 at 8:30 pm

      Thank you so much! I appreciate it!

  • Reply
    Lesley
    September 18, 2017 at 10:22 am

    I had 81% humidity for my run on Saturday. I was OK because it was completely overcast, but it threatened to rain the entire time. I have had the other side too, humidity with tons of sun. Great job pacing the half!

    • Reply
      Sara
      September 18, 2017 at 8:31 pm

      I thought that it was weird that with 100% humidity it wasn’t raining….I guess it was just all of the fog!
      Thanks!

  • Reply
    Crystal
    September 18, 2017 at 8:40 pm

    I love our Friday dates!!! Good paces and great discussions 💗

  • Reply
    Sara
    September 18, 2017 at 8:50 pm

    Yess! So much fun. I hope over time, it makes me speedier lol!

  • Reply
    Steff
    September 18, 2017 at 9:11 pm

    I had the same feelings with my 600s this past week! Ugh humidity. Hope to see you on Sunday!

    • Reply
      Sara
      September 19, 2017 at 8:44 pm

      I was hoping for better weather this week…..but it doesn’t look like that is panning out either lol

  • Reply
    Jessie
    September 18, 2017 at 9:17 pm

    I LOVE pacing, especially in halves! I have done it for 2 fulls and really like it. Just an amazing way to experience running by helping other people.

    Great week!

    • Reply
      Sara
      September 19, 2017 at 8:45 pm

      Yes! You’re the first blogging person I’ve “met” that paces! It is so much fun!

  • Reply
    Lisa @ TechChick Adventures
    September 19, 2017 at 1:45 pm

    Interesting that the pace was listed as a min per mile. I mean, that is very easy to understand, but I don’t think I’ve seen it at a race yet. It’s always the finish time instead. I’m with ya – I would be nervous to pace people! You did an excellent job. Glad you enjoyed it!

    • Reply
      Sara
      September 19, 2017 at 8:47 pm

      Yes! I always see the signs as goal time outside of our pacing crew. We pace for the running club during marathon training season and then branched out to offer local races pacing services. The signs just translated over. It’s nice because it gives more options. We offer 7:00-13:00 in 30 second increments.

  • Reply
    Amy Lauren Scott
    September 19, 2017 at 1:58 pm

    I think it’s really awesome that you paced the race. You probably helped so many people meet their goals that day. I’ve wanted to try pacing as well.

    Running fast in the hot and humid weather is so hard. For me, I can do short intervals and long runs okay- I don’t slow down too badly. But things like 5K races and any interval longer than say, 800m, is super hard. We often have 100% humidity here and I can’t imagine racing a half in it.

    Off to check out your Facebook page now!

    • Reply
      Sara
      September 19, 2017 at 8:50 pm

      ohh! I don’t know how you do it in 100% humidity. Hopefully it really pays off for fall races!
      Thanks!

  • Reply
    Judy @ Chocolaterunsjudy
    September 19, 2017 at 3:45 pm

    Congrats on successful pacing! I’ve never run with a pacer. For a long time my pace was simply too slow (very few races pace a 3 hour half, LOL!) and now I do run/walk and that doesn’t quite work with a pacer either. But you guys are awesome.

    It’s always hard when that sun starts beating down on you. I’m really hoping summer will go away before next weekend!

    • Reply
      Sara
      September 19, 2017 at 8:51 pm

      Galloway would be hard to pace because so many people have different intervals. We do have a Galloway training section in our running group. I’m not sure how they organize their training runs though.
      I also wish that the summer weather goes away soon!

  • Reply
    Wendy@Taking the Long Way Home
    September 20, 2017 at 7:47 am

    Nice work on the pacing! I think pacing would really be tough–I don’t do a great job paying attention to pace.

    • Reply
      Sara
      September 22, 2017 at 8:06 pm

      Thanks! lol it takes a little bit of practice….and maybe some obsessive watch checking!

  • Reply
    Hannah
    September 20, 2017 at 9:57 am

    Wow! You were right on with your pacing time! I can usually predict my own finish time pretty well, but I’d be nervous about the responsibility of getting it right for other people.

  • Reply
    Coco
    September 22, 2017 at 8:10 am

    Great week and great pacing! That must be such a special skill. I need to get my meal prep back on track after being out of town. Our fridge is empty!

    • Reply
      Sara
      September 22, 2017 at 8:07 pm

      Thanks! I’m working on my meal prep mojo and I’m going to have a couple posts just dedicated to that coming up. Special request from some of my readers.

  • Reply
    Agness of Fit Travelling
    September 22, 2017 at 8:47 am

    The humidity is quite challenging when it comes to running or doing exercise outdoors, Sara! How do you deal with it? Any tips worth sharing?

    • Reply
      Sara
      September 22, 2017 at 8:12 pm

      Agreed! It really is. First, if possible change the time of day that you are running. Run as early as possible before heat becomes a factor in addition to humidity. Hydrate, hydrate, hydrate! And adjust your pace accordingly. You will achieve the same effort at a slower pace than usual. I hope this helps you 🙂

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