Thursday, June 30, 2011

2011 Goals

I was planning on posting yesterday but for some reason my computer wouldn't turn on and I couldn't figure out what was wrong. This morning I took out the battery and put it back in and suddenly it turned on. Not sure what the problem was but I am glad to be back on.

Earlier today I read an awesome post by Emily about 2011 goals. She mentioned that today is June 30, which marks the half-way mark of the year. At the start of the year I was unable to do any form of exercise because I was recovering from surgery. Therefore, I didn't have any goals for the year relating to running and fitness. I thought, what better time to make goals for 2011 than at the half-way point. I wanted to make all types of goals, not just running or triathlon ones. I wanted to set goals for every aspect of my life in order to make the most out of the rest of the year.

   Goal: Run my first half marathon
   Goal: Complete my first triathlon
   Goal: PR in 5K
   Goal: Qualify for USAT Age Group Nationals

   Goal: Swim twice a week
   Goal: Incorporate strength training into weekly workouts
   Goal: Run 350 miles
   Goal: Bike 750 miles
   Goal: Make training friends

   Goal: Join at least one club
   Goal: 3.5 GPA or better
   Goal: Make awesome friends
   Goal: Make the most of every opportunity

   Goal: Lose 10 pounds
   Goal: Cut out most dairy
   Goal: Love my body
   Goal: Wear sunscreen
   Goal: Eat out no more than once a week

Each month throughout the rest of 2011 I will be checking in on these goals and updating you guys with my progress. I hope to make this year the best one ever!

Monday, June 27, 2011

Keystone/Baltimore Training: Week 1

This week wasn't originally supposed to be part of my training but I included it since I wasn't doing the triathlon but rather the 5K instead. I didn't get a whole lot of miles in this week because I hurt my knee at the beginning of the week during a bike ride and wanted to take it easy before the race.

Bike 7 miles (12 mph)
At this point I was still not sure whether I was going to do the triathlon or not so I set out to ride the bike course. I made it about half way before my knee started really hurting from all of the hills on the course. I knew I wouldn't be able to finish based on how much pain I was in. I also knew that I wouldn't be able to do the triathlon at this point since I could barely finish half of the bike portion.

Run 3 miles (10:54)
I decided late on Sunday that I wanted to run a 5K instead of the triathlon since I had been planning on racing over the weekend anyway. I did this run in the neighborhood with all of the hills and felt so good. I was feeling confident about the 5K and was so glad that I decided to change races.

I made Tuesday a rest day since I didn't want to run two days in a row before the 5K and the last thing I wanted to do was get back on the bike.

I had planned on running on Wednesday and then Friday but I wanted to take off two days before the race so I changed my run to Thursday instead.

Run 2 miles (10:31), Strength
This run made me feel even better about racing on Sunday. I held a faster pace during this run than I normally do but I didn't feel like I was using much more energy. I tried to minimize the hill work so I didn't end up too sore but the last hill on the way back up to my house really killed me. I also threw in a quick upper body strength workout to get some extra burn in.

Took it easy and got a lot of much needed cleaning done around the house. Was so glad to make it a rest day and just relax.

Had a great time hanging out with friends and eating yummy seafood. Perfect way to spend the weekend.

Weekly Totals: 1 hr 43 min
Running: 4.93 miles, 53 min
Biking: 7 miles, 35 min
Strength: 1, 15 min

Sunday, June 26, 2011

Baltimore Women's Classic 5K Race Recap

Gun time: 28:46 (9:16)
Chip Time: 28:20 (9:07)
Garmin Time: 27:40 (8:55)
316/2689 Overall (12%)
31/180 15-19 Age Group (17%)

I am going to start off by saying that this weekend was probably not the best for a 5K, or any race for that matter. My parent's friends came in late Friday night so we stayed up until around 2:00 in the morning catching up with them and having some drinks. I was planning on sleeping in on Saturday but woke up at 9:30. Normally that would have been enough sleep but I was already behind on sleep from the beginning of the week. Saturday was spent hanging out by the pool, eating lots of seafood, and relaxing. It was a super fun day but pretty tiring. I ended up eating far too much food and actually felt sick from it all. Around 9:00 on Saturday night Callen and I headed down to his house since the race was 30 minutes closer from his house. The only problem was that we ended up going to sleep around 1:00 in the morning and had to be up at 5:00 to get to the race.

When the alarm went off Sunday morning Callen and I were both super tired and not wanting to get out of bed. With a little push, we were awake and starting to get ready. I only ate a banana for breakfast since I was still full from Saturday's eating festivities. We left his house around 5:45 for the 45 minute drive into Baltimore. Between parking and walking to the race it was about 6:45 by the time we got there. I had already picked up my bib and timing chip so there wasn't much to do once we got there other than use the bathroom and just relax. The race start and finish were right by the harbor so we walked around a little to loosen up and enjoy the beautiful views. About 10 minutes before the start of the race everyone started lining up. We were supposed to line up according to our pace but the pace markers were 7 min and 10 min. I was aiming at running the race around 9 min/mile or faster so neither of these really worked for me but I just went with the 10 min/mile because I figured other people were in the same situation. Exactly at 8:00 the race started and we were off.

The first mile felt really great. I was passing people like crazy and felt strong and fast. My goal was to start out conservatively and then get faster with each mile. Even though I was going fast and I didn't feel like I wouldn't be able to go faster. During this mile I was really getting into a groove and I was thinking that this was going to be a really fast race. I finished the first mile in 9:02 according to my Garmin. When I saw my time I knew I was doing really well and just wanted to keep it up for the next 2 miles.

Mile 2 was even better than the first. I continued to keep up a great pace and pace lots of people. There was a hill during mile 2 that I totally killed. I pushed both the uphill and the downhill and felt amazing. I knew I was strong on hills and used this to my advantage to blow by tons of people. By the end of mile 2 though the sun was out in full force and baking everyone outside. There was a water stop too but I was unable to get any water unless I wanted to stop and pour it myself. I decided to just keep going. I finished mile 2 in 8:36 but was nervous for the last mile because of the horrible heat but just kept mustering on.

The third mile was definitely a tough one. The sun and heat were really getting to me and I just wanted water. I slowed down some because I felt like I was going to pass out from the heat. I made to the second water stop and drank half of the water and dumped the rest on my legs. It felt so great and was the boost I needed to finish the race. I was still going slower but refused to walk or slow down too much. The race ended right by the water, which I loved. Running by the water is so pretty and I can't help but smile. With about .1 left, a girl came flying out of nowhere and ran right into me causing me to almost face plant into the asphalt. Luckily I saved myself but I was pretty pissed about losing so much momentum. I finished mile 3 in 9:07.

Despite everything, I was very pleased with the race. I got my PR and met most of my race goals. I got a bottle of water, a quarter bagel and a piece of watermelon after the race and started to feel better almost immediately. After the race, Callen and I made the drive back to his house and then took a nap that lasted almost the whole afternoon. It felt great to finally catch up on some sleep and rest after my race. As we were we eating a late lunch after we woke up and knocked my knee cap out of place. I fell on the floor instantly and started screaming in pain. Luckily my knee cap returned and didn't need to be manually put back in place. Even still, my knee is very sore and not really wanting to do much. I was supposed to do Insanity tonight but after hurting my knee that didn't happen. I am going to take it easy tomorrow as well with just some swimming and lifting. I am hoping this won't set me back much and I will back to training soon.

Friday, June 24, 2011

Race Goals

Even though I wasn't originally planning on running a 5K this weekend I still want to have some goals for myself. I didn't necessarily train for this race so they won't be anything too special but enough to keep me motivated. I decided to make both time-related goals and goals non-time-related goals. I can run and hard as I want and still not achieve my goals if it is an off day or something so I think having goals that aren't based on times are very important. So first are my time-related goals:

A     Sub 27:00 (8:42)
B     Sub 28:00 (9:01)
C     Sub 29:00 (9:21)
D     Sub 30:00 (9:40)

I am very confident that I can PR at this race so my A & B goals are big PR's. I want to challenge myself in this race and not hold back. While I am not sure about my A & B goals, I know I will achieve my C & D goals. I do not have a specific time that I want to go, but I know that I want to PR in a big way. I guess that it one of the bonuses of only running one 5K so far. On to my other goals..

A     No walking
B     Finish with a smile
C     Have fun
D     Negative splits
E     Stretch after
F     Warm up before
G     Dominate the hills

I think having these goals will help me PR this race as well as enable me to have a great time out there. It is a big race and I am hoping that the atmosphere will really help my running. I believe that each one of these goals is very attainable so despite my time I will be still achieving something. I'll report back on Sunday with a full race recap and an update on how my goals played out. Have a great weekend!

Thursday, June 23, 2011

Almost There

First off, go check out Janae's blog for an AWESOME giveaway.

I went for my last run today before my 5K on Sunday and it felt great. I am getting faster with each run I do, plus I am feeling stronger. I did a quick 2 miles this evening and couldn't stop smiling the whole time because I felt so good. I seriously wish all of my runs were like that. The best part about this run was that it was supposed to be an easy shake-out run. I didn't feel like I was running too hard but I was flying. I think the cross training is really helping.

The only problem is that the inside of my lower legs is very sore. I have noticed that this happens when I run hills. It hurts to touch the bone so I iced for awhile and did some stretching but I am looking for something else to try. I do not want to go see a professional because I do not think this is anything that serious. I am just looking for some suggestions to help. Any ideas?

Tuesday, June 21, 2011

Training Plans

Next week officially marks the first week of training for both the Keystone State Sprint Triathlon and the Baltimore Half Marathon. I have been working on creating my training plans for awhile now since I need to get running distance for the HM, and biking and swimming work for the triathlon. There are a lot of things I want to incorporate into my training and figuring out when to do everything was pretty stressful. I knew immediately that I wanted to make Saturday my rest day because Callen usually stays over on Friday nights and I didn't want to take away from our time together. I then decided on which types of workouts I wanted to incorporate into training: one long run, one moderate run, one hill/speed work run, 2 days of Insanity, one long bike ride, one moderate ride, one hilly ride, 3 days of strength training, and 3 swims. I decided to lump my strength workouts and swims together since swimming doesn't take too much out of me and I will already be at the gym. Here is what I have come up with so far:

Sunday: Hilly bike + Insanity
Monday: Easy run + Swim + Strength
Tuesday: Long bike + Swim + Strength
Wednesday: Hilly run + Insanity
Thursday: Easy bike + Swim + Strength
Friday: Long run + Insanity
Saturday: Rest

Besides just training for both of these races, I want to become fully committed to doing everything I can to getting in shape and preparing for them. This includes eating the right foods, drinking enough water, getting enough sleep, and working on my mental toughness. Since I went to college last fall I gained 15 pounds, of course, and really want to take them back off plus some by October. I feel so much better when I am lighter, but above all being healthy is the most important thing for me. I will be writing weekly recaps of my training and providing updates on my weight loss. So stay tuned!

Monday, June 20, 2011

A Great Monday Run

I set out today to run 3 miles in preparation for my 5K this weekend. I ran the whole thing, focused on hills, and even through in a few sprints. I felt great the whole time and wanted to keep going. I would have but I don't want to be too tired or sore for this weekend.

After today's run I am so glad that I switched to doing the 5K instead of the sprint triathlon. I am planning on doing the Keystone State Sprint Triathlon August 27 so I still am in triathlon training mode though. I want to focus on sticking to my plan better, adding strength workouts, and focusing on hills on the bike. I am also thinking about investing in a tri suit. I will prob be okay to just do the race in what I have though.

Even though it is in October, I am getting so excited for the Baltimore Half Marathon. I have never done a race that long or one that large either. The 5K this weekend will be around 3,000 people, and the half marathon will be around 10,000 people. The largest race I have done so far is around 1,000 people. I like big crowds and can't wait to do some larger races :)

Sunday, June 19, 2011

Change of Plans

I know, I know. I haven't blogged in forever. I was pretty sick this past week so I didn't really get any training in. I have been spending some time trying to figure out which races I want to do this year and which of those I want to be my A races. I was supposed to do my first sprint triathlon next Sunday but I have been having issues with my knees when I bike and since the course is super hilly I decided to skip the race. I hadn't registered yet so it isn't that big of a deal, although I am pretty bummed about not doing it. I thought signing up for another race that weekend instead would take my mind off of the triathlon, so I signed up for the New Balance Women's 5K in Baltimore. I haven't really been training for a 5K but I am super excited to do another one and hopefully PR!

As for the rest of the year, I am planning on doing a flat sprint triathlon in August and the Baltimore Half Marathon in October. These two will be my A races and the two that I will train for. I am planning on doing some 5Ks throughout the year to keep racing and monitoring progress but nothing more than that. I am thinking about also signing up for a 30 mile bike ride in July to practice biking with lots of other people. It isn't a race, which is awesome.

I am also thinking about races for next year, which might include the Musselman 70.3 Half Ironman and the Philadelphia Marathon!

There are two awesome giveaways going on right now: You Don't Know Until You Tri & Lauren's Tri Blog. Go check them out, they are amazing!

Wednesday, June 8, 2011


After math class today I headed over to the pool to get a 35 min workout in. I wanted to swim longer but the pool was only open until 3:00 and I got there at 2:25. I focused on doing 200's pull to build upper body strength and endurance. My fastest 200 was 2:40 with the pull buoy. I was so happy with that time because it was a 1:20 pace, which is what my reach goal pace is. My arms felt strong and powerful, and I hardly felt tired at the end of the workout. I was planning on heading upstairs to the gym to lift some weights after my swim and then head out for a bike ride but my stomach wasn't feeling the best so I just called it a day and went home. I really wanted to bike today but I didn't trust my stomach, especially since there are no bathrooms along the trail.

I feel like this week is going by so slowly. I am heading down to the Eastern Shore this weekend with Callen for his MS bike ride and I am really excited to get away with him. He will be biking 100 miles on Saturday and 50 miles on Sunday. I will be spending the weekend volunteering as a medical aid at various rest stops. Next year I want to be able to actually participate in the bike rides but this year I am in no shape to bike even the shortest 30 mile ride

Tuesday, June 7, 2011

Camel Bak

I went for a 16 mile bike ride today with my new camel bak. I filled the whole thing (70 oz.) up with ice and water. I tried to make sure I would take a few sips of water every mile so that I wouldn't get dehydrated at all. I biked a lot faster today than ever before, with my fastest speed 19.3 mph. I was so pleased with my ride and cannot wait to get back out there tomorrow to complete a brick workout.

I am trying my hardest to be in great shape and ready to tackle the hills when Callen and I ride the triathlon course next weekend. The triathlon is 2.5 weeks away and I am still super nervous about the bike portion. I know I handle the distance but I am very very worried about all of the hills on the course. I have been trying to add in some squats to my workouts to build some extra strength in my quads.

On a random note, I got a 100% on my math test yesterday :)

Monday, June 6, 2011


With my first sprint triathlon coming up in a few weeks I am trying to make sure I hit all of my workouts. I went for a wonderful run in my vibrams today. It was a quick mile and a half because I didn't want to overdo it in my vibrams. This is only the second time that I have run in them and my love for them keeps growing. I didn't do any sprint work today but I still managed to run a 6:09 fastest pace. My overall pace was 11:31, which is much faster than I have been running lately. I finally felt fast and strong again.

I am also trying to really watch what I eat because I want to try to lose a few pounds. Over the past two years I have gained about 20 pounds. I assume it is because I went from swimming 20 hours a week to nothing for six months and then repeated that again. I would like to lose 10-15 pounds but my ultimate goal is just to get into fantastic shape and feel strong and confident. I truly believe that if you feel good about yourself than you will look good too. Today I had some oatmeal for breakfast, a lean cuisine macaroni for lunch, and a bagel and spinach for dinner.

My plan for this week:
Sunday- kayaking
Monday- run 1.62 miles
Tuesday- bike 16 miles, swim 60 min
Wednesday- bike 14 miles, run 1.5 miles, swim 60 min
Thursday- bike 20 miles, swim 60 min
Friday- run 50 min
Saturday- run 20 min

Wednesday, June 1, 2011

I'm Back!

It feels so nice to be back home after a long weekend in North Carolina. I got up early Friday morning to get a run in before our flight left and haven't worked out until today. I really did not enjoy taking so many days off. I wanted to make the most of today by doing a long brick workout. I went to the trail and biked 13.6 miles, followed by a short .9 mile run. The total workout was about an hour and 10 minutes. My legs felt great on the bike and I kept my pace pretty strong. The run was awful though. I ran out of water by the end of the biking so I was incredibly thirsty and hot, it was 96 degrees today! Overall it felt great to get a solid brick workout in :)