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32 In Weekly Wrap - Training Recaps

Urban Bourban HM Training Week 9

What I learned?  Race day nerves.  I knew going in to my race last weekend that I would be going in to the day on limited sleep but I didn’t think that I would be facing high temps and humidity.  I didn’t have a back-up goal planned ahead of time.  Going in to this race, I was going to run for a 23:00 5k or I wasn’t.  Since I didn’t have a better plan, I spent race day morning contemplating how much pain I was willing to endure when I knew my goal of 23:00 minutes was out of reach.  If I was prepared with A, B, C goals, I could have spent the morning being confident of my training and going to out to run my best.  Trust in your training!

Monday:

Planned: Rest Day »  Actual: Spin Class

As the day wore on, my quads were starting to get tight and sore.  I wanted to do something to loosen up after work.  Since I left a little late, I decided to check the gym schedule and see if there was a spin class starting soon.  Lucky for me there was.

This instructor was amazing.  He explained the different efforts for each song and gave a range in watts that you should target.  I’ve never been to a class like that before.  Since I raced the day before, I didn’t come close to the recommended watts on basically any track, but I would like to go back and try this class on a different day.

Tuesday:

Planned: Track Workout »  Actual:  Rest Day

I can’t remember what I did on Tuesday…One of these days, I’ll actually start to write this out during the week so I don’t forget days.

Wednesday:

Planned: Cross Training »  Actual: 3 miles + Abs & Glutes

I went to meet Crystal after work to run a few miles.  Thankfully this was the last hot day this week.  We started running and once again, I just tried to enjoy the run without looking at my watch.  We took a little break between miles 2 and 3 (It was 90 degrees and super sunny in the afternoon).  Overall, we came in with a 9:00 pace.

When I got home, I tried out one of the Nike+ training app workouts.  This is my new obsession!

Thursday:

Planned: Tempo Work »  Actual: 6 miles (slower than tempo pace)

I went to meet up with one of my clients to run after work today.  Funny, our tempo pace is the same.  We met up at North Park which is not a great place for a tempo workout.  It’s a 5 mile loop with some elevation change.  Nothing crazy, just makes it more challenging to zone in on a pace for a tempo run.

We ended up at a 9:20 pace (goal would be 8:40).  Afterwards, we went to grab dinner before her meeting (and so I could try to avoid traffic on the way home).

Friday:

Planned: Rest Day »  Actual: Rest Day

Although I planned on doing some yoga, I took this day to just relax on the couch and write up a training plan for a friend.  It’s been really chilly here in the mornings this week so I also swapped out the bed linens for my winter blanket and comforter.  I’m not ever going to want to get out of the bed in the morning until spring comes back lol!

Saturday:

Planned: Long Run »  Actual: Fly By 5k

We got to sleep in a little bit this morning since the race wasn’t scheduled to start until 10:00am.  When we got to the airport, it was chilly and windy!  Thankfully, it warmed up enough that I could comfortably wear my singlet for the run.

What a fun race!  We got to run down the runway past a B-52 bomber and a stat med-evac helicopter.  It was crazy windy but the runners were great.  Everyone around us finished before us and we were able to get a few people behind us to sprint to the finish with us.  One person that got a PR at the race, came up to me after to get a picture – how fun is that!

We went out for lunch afterwards at Industry Public house.  The arsenal cider was a perfect post-race drink!  Then later in the evening, we went to a friend’s house to hang out for a bit.

I woke up with that feeling in the back of my throat that a cold was coming on so my On guard use was in full force hoping that it will ward this off.  I have 14 miles on the schedule for tomorrow morning!

Sunday:

Planned: Cross Training »  Actual: Long Run

This morning we went out to get our long run in but I just felt so tired.  I decided that it was better to just stop this run and go back home to rest and fight off this cold so it doesn’t linger.  So that is just what I’m doing today…blogging, checking in on my clients, and napping.

Meal Prep Inspirations

Fall came back!  And it’s totally inspiring this recipe round up.

Breakfast: Pumpkin Pie Yogurt Bowl  (V)

Snack: Pumpkin Spice Energy Balls

Lunch: Loaded Lentil Salad  (V)

Dinner: Butternut squash, apple, chicken salad with creamy maple dressing

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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32 Comments

  • Reply
    Wendy@Taking the Long Way Home
    October 1, 2017 at 5:59 pm

    I sure hope you’re feeling better soon! Take it easy and listen to your body. As if I know anything about that!

    • Reply
      Sara
      October 1, 2017 at 6:04 pm

      Thanks lol….I am feeling about as patient as you are and I’m scheming how to get in extra miles this week to make up for it.

  • Reply
    Deborah @ Confessions of a mother runner
    October 1, 2017 at 6:12 pm

    It’s so hard for all of us to take the time for rest when we know we need it! I cut back a bit this week and I already feel so much better. Hope you are feeling better tonight

    • Reply
      Sara
      October 1, 2017 at 7:22 pm

      Glad to hear that you are feeling much better! I’m hoping that the extra sleep today will do the trick. I usually get over colds quickly.

  • Reply
    Kimberly Hatting
    October 1, 2017 at 6:41 pm

    Hope that cold checks out soon! Knock on wood, I hear of so many people coming down with colds recently…and I’ve managed to stay clear & healthy (so far…).

    • Reply
      Sara
      October 1, 2017 at 7:23 pm

      Thank you! Yes, it is going around for sure! I thought that I made it past the point of people passing it around at work but I didn’t get that lucky this time.

  • Reply
    Jennifer @ Dashing in Style
    October 1, 2017 at 7:00 pm

    Seems like a lot of people did the Fly By 5K. Sounds like it was fun! If I can follow a pacer during the race, I always try to find them after and thank them. It’s such a huge help! It must be nice to know how much you’re helping people. Hope you can ward off being sick.

    • Reply
      Sara
      October 1, 2017 at 7:24 pm

      It was a really fun race! I love seeing how excited everyone is at the finish line when they know they have a new PR.
      Thanks!

  • Reply
    Coco
    October 1, 2017 at 7:31 pm

    I hope you feel better soon! The instructors at CycleBar cue resistance ranges and RPM targets, and I try really hard to meet their goals. There’s also a “power” score and they will keep the class going for another minute if someone who’s sharing their stats is close to the next round number – it makes it fun.

    • Reply
      Sara
      October 2, 2017 at 4:27 pm

      Thank you! I went to a cycle bar class once and I really liked their boards and challenges. That is a fun class!

  • Reply
    Lacey@fairytalesandfitness
    October 1, 2017 at 7:50 pm

    Hopefully a good night rest will help with the cold.

    • Reply
      Sara
      October 2, 2017 at 4:27 pm

      Thank you!

  • Reply
    Jessica
    October 1, 2017 at 8:02 pm

    I hope you feel better soon! Stopping a run is never fun, but listening to your body is so important. It’s hard to swallow our pride, but usually worth it in the end.

    • Reply
      Sara
      October 2, 2017 at 4:28 pm

      Thanks! I hope that I bounce back quickly. I’m a little nervous about my next race only being 3 weeks away.

  • Reply
    Michelle @ Running with Attitude
    October 1, 2017 at 9:13 pm

    That 5K sounds like fun! Hope that cold makes a quick exit – get some rest!

    • Reply
      Sara
      October 2, 2017 at 4:28 pm

      Thank you!

  • Reply
    Jessie
    October 1, 2017 at 9:16 pm

    I hope you feel better soon! Smart to listen to your body.

    Still a fun week with a variety of activities- fun to read! 🙂

    • Reply
      Sara
      October 2, 2017 at 4:30 pm

      Thank you!

  • Reply
    Lesley
    October 1, 2017 at 10:31 pm

    Good luck fighting off that cold. I’ve had that back of the throat feeling a couple times in the morning, and it makes me worried. It’s that time of year.

    • Reply
      Sara
      October 2, 2017 at 4:30 pm

      I know! I thought that I missed this round but then it snuck up on me.

  • Reply
    Kim G
    October 2, 2017 at 9:15 am

    Oh man, I hope that you start to feel better soon! I find that September/October is a time where a lot of people get sick, probably because of the change in the weather.

    You had such a great week or workouts and activities and I love the ‘flying’ photo that you took!

    • Reply
      Sara
      October 2, 2017 at 4:32 pm

      Yes! Although people at work have been sick, I think this is more related to the change in the weather for me.
      Thanks!

  • Reply
    Montana @ Pretty Lil Mudder
    October 2, 2017 at 10:07 am

    Hope your cold goes away soon! Sometimes rest is what our bodies need…and listening to your body is the most important thing.

    • Reply
      Sara
      October 2, 2017 at 4:33 pm

      Yes, as tough as that is to admit in the peak of training it is important!

  • Reply
    HoHo Runs
    October 2, 2017 at 1:39 pm

    I hope your cold with be short lived. You made the right call in resting over running the scheduled mileage. That’s such a cute airplane pic at the 5k! Thanks for linking.

    • Reply
      Sara
      October 2, 2017 at 4:34 pm

      Thanks! Me too…..I’m anxious to get back to training.

  • Reply
    Janelle @ Run With No Regrets
    October 2, 2017 at 1:45 pm

    You had a great week! The 5K sounds like a lot of fun, and it must be inspiring to be a pacer and help runners reach their goals! Hope you’re feeling better!

    • Reply
      Sara
      October 2, 2017 at 4:34 pm

      Thank you! The 5k was a lot of fun!

  • Reply
    Lisa @ Mile by Mile
    October 2, 2017 at 7:37 pm

    I hope you can fight off your cold quickly! It seems like its that time of year when everyone starts to get sick as the weather changes.

    • Reply
      Sara
      October 5, 2017 at 5:45 pm

      Yes, thank you! I’ve been back to running the last two days.

  • Reply
    Judy @ Chocolaterunsjudy
    October 3, 2017 at 4:32 pm

    Well I hope you’re feeling better! I’ve had that feeling for the last week or so, but luckily I *think* I’m winning.

    I’ts hard to remember to write everything as it happens!

    • Reply
      Sara
      October 5, 2017 at 5:46 pm

      I’ve been able to avoid getting sick for so long! I guess my luck just ran out.

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