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34 In Weekly Wrap - Training Recaps

Great Race 5k/UBHM Training Week 8

What I learned?  You don’t have to be perfect, you just have to try.  My nerves at the start line this morning were getting to me.  I knew that with 5 hours of sleep after a wedding in hot and humid weather my chances of a PR were slim.  What I was surprised about today, was how good I felt running at 30 seconds slower than goal pace.  I’m really glad that I didn’t just throw the race away after all of that training.  Of course, I would have liked to PR today.  But for me, it wasn’t worth the crash and burn that would have happened had I gone out with the 7:30 pacer.  Next time! 

Monday:

Planned: Rest Day »  Actual: Rest Day

My legs were a little tight today from the half the day before.  I thought that a rest day would be a good way to get myself back in to action for the week.  Plus, there was an evening meeting at work so I didn’t get home until after 8pm.

Tuesday:

Planned: Track Workout »  Actual:  3 miles

I was still just feeling really off this week.  I think that it was still an effect from my poor eating habits over the last couple of weeks.  I got three miles in at a 9:30 pace before volunteer work at the local track Tuesday started.

Wednesday:

Planned: Cross Training »  Actual: 3 miles

Tonight I went to run with one of my clients, Tonya.  She just ran a half marathon this past Sunday.  We talked about that race experience and what we can adjust for the next race so that she can meet her goals.  It was a really fun night!  When she starts her first official tempo run, I’m going to run that with her to help her get used to the feeling of the paces.

Thursday:

Planned: Tempo Work »  Actual: Rest day

I am slowly starting to feel better again by this point in the week.  My original plan was to run on Friday so I thought I should take one day off.

Friday:

Planned: Rest Day »  Actual: Rest day

Whoops….I came home from work to get some stuff done and then run later in the evening when it wasn’t so hot.  Instead, I fell asleep on the couch until 7:30 and didn’t run at all!

Saturday:

Planned: Long Run »  Actual: 3 mile shake out

I went out to run around the local park.  I couldn’t get my breathing under control and my legs felt so heavy.  At this point, I started to get nervous about the race tomorrow.  But, I had better things to look forward to tonight.

We drove out to Johnstown (Windber) for one of my college friend’s wedding.  It was a beautiful set-up with an outdoor ceremony.  I had the chance to catch up with my friends.  The best thing about this crew is that it doesn’t matter how much time lapses, we just pick up right where we left off.  Such a fun night!

Sunday:

Planned: Cross Training »  Actual: The Great Race 5k!

Hot and humid.  Yay, race day!  Between 5 hours of sleep and the humidity, I knew that today was not my day for a PR.  For me to run at the pace I needed to, I needed to have a cool, low humidity day.  I readjusted my expectations at the start line and decided to go with the 8 minute pacers.  I had Steff next to me which helped to keep my nerves from getting the best of me before the gun went off.

I did a good job of racing smart today.  I stuck with the pacers until the first downhill.  I pulled ahead knowing I should bank some time for the uphill.  By the time I reached the top of the hill and started up after the water stop, the pacers were right there.  I stuck with them for about a minute while I caught my breath.  Then, off again to run the best I could for the final mile.  Final time: 24:21.  Pace 7:50/mile.

I finished 21 seconds slower than last year but I felt much better and stronger.  I’m going to keep my eye on a spring 5k and see how winter training goes.  For now, my focus is shifting to my next big goal race – Urban Bourbon Half Marathon.

Meal Prep Inspirations

Breakfast:  Blueberry Lemon Coconut Baked Oatmeal

Lunch:  Bar-b-que chicken and roasted sweet potato bowls

Dinner: Spiced Chickpea wraps with tahini dressing (V)

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 with guest host

 

Did you race this weekend?  What is your favorite distance to race?

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34 Comments

  • Reply
    Wendy@Taking the Long Way Home
    September 24, 2017 at 6:06 pm

    Nice job on the 5k! I think that’s a great finish time, but I understand when you don’t meet a goal. Of course, it’s so stinking hot that at this point, I’d go with just crossing the finish line!

    • Reply
      Sara
      September 24, 2017 at 6:19 pm

      Thanks! At the start line I was really trying to figure out how much pain I was willing to endure today for a good time. Luckily, it worked out much better than I thought it would!

  • Reply
    Kimberly G
    September 24, 2017 at 6:10 pm

    Weddings are always so much fun – congrats to your friend and I loved your dress!

    I think you did amazing at your race, especially after attending a wedding and not getting a lot of sleep. I’m happy to hear that you felt very strong at the finish and after the race – that’s definitely a huge win!

    • Reply
      Sara
      September 24, 2017 at 6:21 pm

      Thank you so much! I agree, it felt really good to end a race strong…..some of my trial and error is starting to pay off!

  • Reply
    Deborah @ Confessions of a mother runner
    September 24, 2017 at 6:37 pm

    That’s a great finish time on your 5K. My races never go as planned 🙂 I always start too fast and then die especially on a 5K. Have a great week!

    • Reply
      Sara
      September 24, 2017 at 7:23 pm

      Thanks! This was the first time that I didn’t feel like I was going to die at the finish line lol. But I feel like that comes with the territory of a 5k.

  • Reply
    Kimberly Hatting
    September 24, 2017 at 6:39 pm

    Great job! No racing for me yet…but that’s gonna change next weekend! I have a 5K, and it’s a very crowded 5K course (from what I hear). I have ZERO expectations about finish times…though, I am hoping I can run the entire race without needing any walk breaks.

    • Reply
      Sara
      September 24, 2017 at 7:24 pm

      I can’t wait to hear about your race next weekend! You are going to do great. You’ve been working so hard on this comeback!

  • Reply
    Coco
    September 24, 2017 at 7:51 pm

    Love the pics from the wedding! I took a similar approach to my race today. It still took effort, but I wasn’t miserable until the very end, when I always curse the race directors for making us run an out-and-back on the school driveway before finishing on the track — so cruel!

    • Reply
      Sara
      September 25, 2017 at 8:16 pm

      Thanks! Out and backs….you either love them or hate them. I don’t mind them because it’s an extra distraction but at the end of a race, you just want to get to the finish line!

  • Reply
    Jessica
    September 24, 2017 at 9:02 pm

    “Racing smart” — I love the way you state that!

    • Reply
      Sara
      September 25, 2017 at 8:17 pm

      lol…it’s better than going all out and holding on for dear life!

  • Reply
    Lacey@fairytalesandfitness
    September 24, 2017 at 9:58 pm

    You had a great pace considering how hot and humid it was and not much sleep. Great Job!

    • Reply
      Sara
      September 25, 2017 at 8:17 pm

      Thanks so much!

  • Reply
    Lesley
    September 24, 2017 at 10:18 pm

    Great job on your 5k. I actually thought the best training run I had in the spring was after limited sleep. I got to bed around 1am and I woke up around 6:30. My run was even late, but for whatever reason, I felt good.

  • Reply
    Judy @ Chocolaterunsjudy
    September 25, 2017 at 7:57 am

    I “raced” yesterday — using that term very loosely — it was always meant to be a recovery run, but since it was hot & the race started late, I just took it easy. One of my slowest 5ks but I enjoyed it a lot! Sometimes you just gotta slow down.

    • Reply
      Sara
      September 25, 2017 at 8:18 pm

      Truth! I am not a hot weather runner so I was ok with slowing down.

  • Reply
    Jennifer @ Dashing in Style
    September 25, 2017 at 1:16 pm

    Such a smart strategy, Sara! It can be so tempting to run at your goal pace on race day even when your mind tells you it’s not a good idea. Because you were smart, you ran well and got a really awesome time! Congrats! PS: Love your dress for the wedding!

    • Reply
      Sara
      September 25, 2017 at 8:18 pm

      Thanks! I’m glad that it turned out that way and I didn’t crash and burn!

  • Reply
    Isabel
    September 25, 2017 at 1:27 pm

    Congrats for the week! I actually think that one of the hardest things to do is know when to take a rest, and to listen to your body like you did… And you still ran a great time, especially with the heat!

  • Reply
    HoHo Runs
    September 25, 2017 at 3:12 pm

    You look lovely in your wedding attire! You still ran quite an impressive race, AND on little sleep! Having a “strong” race always make me feel satisfied — no matter how fast or slow my pace is. Thanks for linking!

    • Reply
      Sara
      September 25, 2017 at 8:19 pm

      Thanks! I agree having a strong race feels so much better!

  • Reply
    Steff
    September 25, 2017 at 6:51 pm

    I’m so happy you spotted me at the 5k! Thank you for the distraction. I just took your time from last year lol

    • Reply
      Sara
      September 25, 2017 at 8:23 pm

      Yes! I’m glad as well. I know! I should have kept up with you but I lost you in the finish line scramble.

  • Reply
    Jessie
    September 25, 2017 at 10:12 pm

    Great week Sara! 5k are hard…5k’s are SUPER hard in the heat! You still did great!

    • Reply
      Sara
      September 27, 2017 at 9:43 pm

      Thank you!!

  • Reply
    Lisa @ Mile by Mile
    September 26, 2017 at 4:54 am

    There’s no way I could run a 5k PR in the heat and humidity. My PR was from a cold day- I think it was barely 40 degrees! Also, Im impressed you raced the morning after a wedding! That had to be tough! Great job with all your workouts this week!

    • Reply
      Sara
      September 27, 2017 at 9:43 pm

      I would be lying if I said I wasn’t nervous about keeping pace….I almost backed out to an easier pace but I’m glad I stuck it out.

  • Reply
    Hannah
    September 26, 2017 at 8:38 pm

    Ugh, heat + humidity + little sleep is probably the ultimate pace-killing combo. I think adjusting your planned pace before the race was definitely the smart way to go!

    • Reply
      Sara
      September 27, 2017 at 9:44 pm

      Yes! I finished strong without feeling defeated! Thanks!

  • Reply
    Zenaida Arroyo
    September 26, 2017 at 9:12 pm

    GReat job on your 5K. Man those are always tough no matter what. I love the green dress you wore for your friend’s wedding.

    • Reply
      Sara
      September 27, 2017 at 9:44 pm

      Thank you so much!

  • Reply
    Tricia@MissSippiPiddlin.com
    September 29, 2017 at 5:32 pm

    Awesome job on the 5k! I think for me I really enjoy a half, if we had more 10 milers I’d like that even more, I feel like I need to race a 5k and 10k so I make it hard!

    • Reply
      Sara
      September 29, 2017 at 7:09 pm

      10 milers are my fav distance! I agree, I wish there were more of them!

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