Since this
is a running/triathlon blog and not a diary I won’t bore you with my personal
life lessons, New Year’s Resolutions (I actually don’t have any), fears (not
too many of those either) or regrets (learning to let those go). So let’s talk
about running.
Holy PR!
Did I really run an 18:26 5K last week?? Yes indeed J Did I
think I could run that fast? Hell no! Well, actually, on a good day I thought I
could run around an 18:40. But let’s rewind for a sec. Back in November I had
wanted to get in a fast 5K and break my PR at the time which was the 19:33 I
ran back in 2008 on a fast course in New Jersey. The week before Thanksgiving the Colonial
Road Runners Org was hosting the Virginia RRCA State 5K Road Championship – a
USATF-certified, flat course in Williamsburg. Bingo! I signed right up. Result:
19:14 (6 min, 11 sec/mile pace) and 1st Female. I was thrilled. But
I was even more excited because I felt strong, like I could have run faster.
Then Thanksgiving came and went (wine, too much food, late nights), my birthday
came and went (wine, food, late nights), Christmas came and went (Dominican
Republic = Sun, wine, “all-inclusive” food, late nights).
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| Dad, Nile and I in Puerto Plata, Dominican Republic |
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| We got a little sun. Can't you tell? |
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| My 30th Birthday Dinner. |
I won’t lie
and say I was a bum and didn’t work out over the holidays. Quite the contrary.
But I’m sure you know how easy it is to overindulge during the Christmas
season. Plus your routine typically takes a back seat to family time, catching
up with friends, and watching late night movies. May I add that all are worth
it times ten.
New Year’s
Eve I was back home and back to reality (oh reality *sigh*) so I decided to
test my fitness and do a 5K on New Year’s Day in Hampton. I was actually pretty nervous for this race.
I felt like it could go either way. Result: 19:14 (6 min, 11 sec/mile pace) and
1st Female…..BUT my GPS watch showed that the course was slightly
long and it appeared that I went through the 5K around 18:52. I was a little
bummed that I technically didn’t run sub-19, but I was confident that the next
race would definitely be a PR.
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| New Year's Day 5K |
Present
time, sort of… Last Saturday I ran in another 5K, totally low key and small. It
was cold, windy, and flurrying. But I had one thing on my mind, “break 19”.
Result: 18:26 (5 min, 56 sec/mile pace) and 1st Female.
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| 18:26 5K |
Do I think
I can run faster… yes, yes, definitely yes. However, I know my times won’t be
dropping off in large steady chunks like they have been over the past few
months. And I’m ok with that because my long term goal isn’t to be a super fast
runner (although it would be nice). My goal, my focus is on the triathlon. So
for now I’m trying to strengthen my strength – running – and develop my
weaknesses – the bike and swim.
Recently
I’ve been asked what I would attribute my steady improvements to. It’s definitely
not just one thing. I think it’s a mix of 5, in no particular order of
importance:
1.
Triathlon training, specifically swimming. This
time last year I couldn’t even remember what chlorine smelled like. Now, my car
smells like a pool, my hair smells like I a pool, I have bathing suits dangling
from hooks all over my apartment… yeah I spend a lot of time at the pool. And
no I don’t just do boring freestyle laps for 20 minutes. I use fins and a
kickboard to work on my kick. I use paddles to develop upper body strength. I
use a buoy to focus on my stroke. I have to switch it up or it can get boring
really fast! If you want to strengthen your lungs, practice controlled
breathing, and give your upper body a workout, may I suggest swimming.
2.
Diet. No I’m not on a diet. God knows I don’t
need to lose another pound. I’m moreso focused on the quality of food I put in
my body, not the quantity. I cook about 90% of the time (now) versus eating out
90% of the time (before). I love making salmon, tilapia, crab cakes, or chicken
with a sweet potato or acorn squash, and fresh vegetables, typically asparagus,
spinach, or broccoli. I ALWAYS have breakfast. When I’m in a hurry I eat greek
yogurt with granola or boil eggs or make oatmeal (steal cut) and throw in some
chia seeds and flaxseeds. For lunch, I’m a salad person. I like to make a large
spinach salad with cucumbers, sun dried tomatoes, avocado, candied walnuts,
carrots, and cheese. I prefer a vinaigrette dressing, but if I need to add
calories I’ll use ranch and throw on some chopped eggs. Throughout the day I
snack on nuts (Almonds!) and instead of eating gummy bears and the like for
dessert, I love fresh figs and various berries, especially blackberries when
they’re in season. Strawberries with whipped cream is also a good one.
3.
Strength training, specifically core exercises.
I’ve recognized that my abs and lower body muscles are a weakness so I try to
incorporate crunches, planks, sit-ups on a medicine ball, and Russian twists
into my weekly routine… I’ve noticed a huge difference. Plus I no longer look
like I just left chipotle on a daily basis.
4.
Stretching = injury prevention. In order to
train consistently day in and day out with no serious interruptions I have to
be disciplined. I stretch every day. And I use a foam roller like it’s my job.
It has made a world of a difference.
5.
Mileage. Around this time last year I was doing
about 20 miles/week. I am now consistently hitting 35/40-mile weeks. I also do
about 75% of my running on soft trails….drastically different from last year
when I did 99.9% of my runs on the road/pavement. The benefits of running on
trails are wonderful. Your body doesn’t take nearly as much pounding and your
knees are grateful. Plus it’s almost like site seeing. I spot deer, turtles,
various birds and I run into the cutest dogs. Oh and you don’t have to worry
about getting hit by a car (huge plus) or have some random sketchy person yell
inappropriate things out the window (another plus).
That’s all
folks. I hope I haven’t bored you!
Next up….
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Early February: 10K
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Late February: 5K
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Mid-March: 8K