Friday, May 25, 2018

Fast Friday Update

It was the last week of school and we could feel the excitement of summer in the air! We love summer and are ready for all the relaxing, playing and homework-free days that comes with it. Here's what we did this week.

Monday morning after running errands we spent some time at the park. Being outside is the only thing the kids want to do lately, and I don't blame them. The weather has been amazing and I want to be outside too.

Monday night my parents came over to our house to help us fight our bug problem. Reason #1 not to plant apricot trees in your yard: these aphids were seriously EVERYWHERE! We have an apricot tree that they are swarming on and it was spreading to my other plants despite us spraying them once already. I'm happy to report that since my dad brought his heavy duty stuff over, most of them have died and if they come back we will probably just take the tree out. Who likes apricots that much anyway? 

Tuesday V had a Dr's appointment for his 2 year well check. This boy is in the 93% in height. I wish I could say part of that was from me but it's not. I'm pretty sure he'll pass me up by the time he's 8. 

Wednesday was another beautiful day. We spent some time after lunch riding bikes and waiting for J to get home from school. Then we spent some time at my sisters so they could play with their cousins and I could have some adult interaction. I mentioned to Trevon on Monday that I literally hadn't talked to another adult all day until he got home. So it was needed. 

My weekly workouts:

Saturday was my long run, I needed some recovery miles because last week my quads were so sore! So I did a long easy run ---> 5.5 miles

Sunday, as usual, was a rest day

Monday --->  Tempo run. 1 mile warm up, 6 min tempo pace, 2-minute recovery, 3x90 second tempo with 1-minute recovery, 4x1 minute tempo, 2-minute recovery, 2 minutes cool down. --->5.3 miles

Tuesday I focused only on strength training. I feel like this is something that I was doing really well at for a while and then I stopped. I'm working on getting better at it again.  Jumping Jacks, high knees, plyo-lunges, jump squats 3 x each, Shoulder press, bicep curls, push-ups, planks, burpees 3 times each. Cooled down with some planks and stretching

Wednesday was a rest day. I got some good stretching in and did some rehab work that I haven't been doing for my knee lately.

Thursday was speed work. 2-minute warm-up, 1x90 second sprint with 90-second recovery, 3x1 minute sprint with 30-second recovery, 3x 30-second sprint with 30-second recovery, 2x20 second sprints with 30-second recovery, 2 minutes cool down. And some core work --->2.5 miles

Friday hasn't been a running day for me for the last little while, but it is usually a day that I focus on some strength training and walking. This will change soon though!

Total miles for the week ---->13.3 miles

The most popular posts this week were:

How was your week?

What are you looking forward to this weekend?

Who has Memorial day plans?

Wednesday, May 23, 2018

So You're Running a Race? Here's What To Do Now

You've fully committed to a race! You signed up and paid what? It doesn't matter if you've signed up for a 5k or a marathon, getting to race day and doing well on the race all depend on the same kind of things. And there's not much worse than getting to your race unprepared, so I'm going to give you the things that you're going to want to know/do before race day to make sure you're prepared.

1. Know the details of the race. I'd hope that before you signed up for this race in the first place, that you know where it is. Make sure you know the location, starting time, packet pick up time/location, when the buses leave... all of it before you head out on race day. All of this information will be on the race website so make sure you find all of that out!

2. Pick up your packet. I love packet pick up day! You get your bib number, usually a shirt, and a whole bunch of other swag in your packet.  This goes back to the number one though, you need to make sure you know where packet pick up is.

If you're traveling for your race and the race isn't doing a packet pick up the day of the race, you'll want to plan an extra day before your race to make sure you get there in time to get your packet and get settled.

Sometimes they will have packet pickup at the same location as the race, sometimes they even have a packet pick up on race day, but I like to make sure to pick up my packet early.  That way I know that I have the most important things (like my bib number) and I don't have to spend time standing in line on race day.  Sometimes packet pick up will be in a different location, in which case you need to have your packet before race day anyway.

3. Know the race course. You don't really need to drive the course or anything like that, but you need to know if it's a hilly race or flat, if its a trail run or on the road, is it an out-and-back or a loop? Those things will all impact the way you train. If the course is hilly, obviously you're going to want to make sure to get some good hill work into your training.

4. Have a goal in mind. Every time I run a race I have a goal. It's not always a PR goal (although it's always awesome to PR), but some goal for myself to focus on every race. Even if it's a goal to finish or to enjoy the course. Find a goal and train for that goal.

5. Know what weather you'll be running in. Take into account the time of day and if it's a shaded course or out in the sun. You want to dress appropriately for the weather. You also want to know how to hydrate and if it's going to change your goals. You can usually find an average temperature for that race day in the area but also make sure to watch the weather reports in the week or so leading up to race day.

6. You need to know the logistics for everything going on that day.  You need to know what time to wake up to make it to buses (or the starting line) on time. If it's a bigger race, you'll be starting earlier in the day.  Make sure you know the best route to take to get to the race so you miss any traffic jams that could make you late.

Make sure you know where to park. This always stressed me out at first because I wanted to make sure I parked in a safe area that was easy to get to after the race. You don't want to get to the race and have to walk another mile to your car. You might also need to pay for parking so make sure you bring some extra cash with you.

If you have people coming to watch you, it's always nice to plan out where on the course they will be so that you can watch for them. Let them know what time you'll be finishing so they can be at the finish line when you come across and where to meet you after.  Also, let them know where to park and what roads to take so that they don't get stuck on a road that' is closed for the race.

7. Find a training plan that works for you. You can find training plans all over the internet for all different kinds of races. Get a training buddy if you need to, get out and get moving. If you need to, make adjustments to your training plan to fit the time frame for your race.

Now you know what to do to get you to race day, HERE are some things to do the week before race day! Have fun and enjoy the journey and the race. It's a little bit addicting so be ready to sign up for another one right after.

Who's signed up for a race right now?

What's the furthest race you've ever run?

Have you ever traveled for a race?