Run 4 Luv Half Marathon Recap

Hi there!

So last weekend I ran the Run 4 Luv Half Marathon here in Boise.

I. PR’ed.And.It.Feels.So.Good!

I’ve been training really hard lately and I feel like it’s showing.

So anyways to the details of the race.  Packet pick-up was at the airport hotel which was totally not convient so I skipped it.

Unfortunately not being fully prepared made me a little uneasy.  Plus the 11am start time.  What the heck?  I consider 6:30am sleeping in.

I didn’t set an alarm since I knew I would be up much earlier than needed.  6am rolled around and I was wide awake but hey that’s sleeping in for me so I’ll take it.

Steve offered to drop me off at the race and then go to school while I ran.  We left about an hour early since I wanted to give time for packet pickup which took all of 30 seconds.  Definitely didn’t need to leave that early but I used the time to stretch and drink gaterade.  Two things I’m not good at before a race, stretching and hydrating.

At 5 to 11am, we started gathering at the start line where I checked my watch and started my music.

Startline

Mile 1: Went through the park and then had us cross over a bridge to the north side of the river.  I wanted to use the first mile to warm up and ease into my goal pace.

Miles 2 – 6.5: The course was an out and back and had aid stations every mile and a half.  The support on the course was great and since it was out and back, I knew where to expect the stations on the way back.

Miles 6.5 – 9: After making the sharp turn around to start heading back, I tried to pick up the speed a bit but it just didn’t happen.  I decided to just maintain for a bit and try again to get closer to goal pace.

Miles 9 – 11: The course was nice and flat except for the multiple bridges we crossed back and forth over the river.  I recall starting up the “hill” to climbing a bridge around mile 9 and the Spice Girls song Wannabe came on.  Yep I loved the Spice Girls back in the day and it’s a great upbeat song for running.

Yo, I’ll tell you what I want, what I really really want,
So tell me what you want, what you really really want,

I started singing (in my head) “I wannabe done, really really done.”  Ha!  It entertained me for a few as I began realizing why I couldn’t speed up.  I felt good, nothing hurt but my legs just didn’t feel connected to my body anymore.  I sorta felt like I was floating and this disconnect made it feel like I didn’t have control of my legs.  I just kept running, maintaining in fear of slowing down.  I also kept watching 2 women ahead of me because if they started pulling away then I knew I had to pick it up.  Around this time my watch did buzz me a couple of times letting me know I went above my preset goal of slowest pace of 8:20.  It buzzes me and then shows an arrow pointing forward meaning speed up!  I had the fastest speed set at 6:00, it never buzzed me to slow down.  I also was able to pass one of the ladies that I had been following.

Mile 12: Only 1.1 miles to go!  Here was where I really should have increased my pace but unfortunately my watch buzzed and I dropped to a 8:30 pace.  I knew that area of the course so well.  Having run it many times before but all I could think about was being done.  I did realize that my Goal A of a 1:45 finish time was going to be missed but as long as I didn’t let the pace drop more I would hit Goal B of 1:50 finish time or under.

Run 4 Luv Race

Finish line: There was a turn to get to the finish line and once I saw several of my running group friends there cheering, I kicked it up and sprinted the best I could to cross the finish.

Here are my splits after uploading to Mapmyfitness.  I’m not sure what’s with mile 1, I’m pretty sure that I didn’t run a 10 minute mile.    My watch didn’t show that at the time.  I’m pretty happy with the rest of the splits though.

Distance Pace Elapsed Time
1.0 mi 10:18 min/mi 00:10:18
2.0 mi 08:13 min/mi 00:08:12
3.0 mi 08:14 min/mi 00:08:14
4.0 mi 08:04 min/mi 00:08:03
5.0 mi 08:11 min/mi 00:08:10
6.0 mi 08:22 min/mi 00:08:22
7.0 mi 08:19 min/mi 00:08:19
8.0 mi 08:15 min/mi 00:08:14
9.0 mi 08:25 min/mi 00:08:25
10.0 mi 08:28 min/mi 00:08:27
11.0 mi 08:19 min/mi 00:08:19
12.0 mi 08:23 min/mi 00:08:22
13.0 mi 08:32 min/mi 00:08:31
13.0 mi 06:49 min/mi 00:00:20

Overall it was a nice small race with good support.  I defiitely plan on doing it again next year and maybe that will be my year to be on the podium!  I was the 5th female overall so pretty close!

 

Next Up….

  • 5/21: Famous Potato Half Marathon
  • 6/18: River of No Return 25k
  • 8/21 Xterra Wild Ride Off-Road Triathlon

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Weekend Recap: A new PR!

Hi there!

How was your Valentine’s Day weekend?  We aren’t huge on the lovey dovey holiday but we did enjoy a nice dinner together and spending time together is the most important.

Friday Night:

It was a long week at work so I was more than ready to just chill on the couch Friday night.  Before putting my feet up and relaxing, I stopped at the grocery store and Papa Murphy’s for a pizza.

Pizza

After unloading the grocery’s and popping the take-n-bake pizza into the oven we started the movie, The Maze Runner.   I had no idea what it was about but it was definitely an interesting movie and it kept us entertained until about 9pm when I was more than ready for bed.

Themazerunner

Saturday:

I slept in until 6:30am which felt Ah-mazing!  I wanted and needed the sleep to be fully rested for the race I’ve been logging so many treadmill hours for.  Unfortunately the race didn’t start until 11am which seems so late.  So of course the morning started with some coffee and a small bowl of raisin bran.

Coffee and raisin bran

Then later in the morning I made a egg and turkey sandwich.  I had this breakfast sandwiches many times before my long training runs and it fueled me well and did not upset my stomach.  Very important to know what works for you before trying anything new race morning.

Homemade Breakfast Sandwich

I swept, vacuumed and did a bunch of laundry to pass the time before heading out to the race.

I’m going to write up a full recap post about the Run 4 Luv Half Marathon but I guess what????  I got a new PR!!! Woo hoo!  Last year I PR’ed in this same race with a 1:55:05 time but look at me now.  I received this text message a few minutes after crossing the finish line.  Shaved about 6 1/2 minutes off my previous PR and I’m pretty proud of that.

Text

Driving to the race, I told Steve that a buffalo burger after the race sounded really good.  So we stopped at Whole Foods after the race and picked up some ground bufflo meat and a rosemary bread.  While I took a hot shower Steve cooked up the burgers topped with cheese and bbq sauce on top of a slice of the rosemary bread.  It hit the spot!

Buffalo sandwich

I had some bananas turning brown so of course it was time to make some banana bread.  I choose this recipe from Cookinglight.  I did not add the walnuts though because even though I though walnuts, almonds, pecans etc. nuts don’t belong in bread, cookies, ice cream or fudge!  Sorry grandpa that loves adding walnuts to his fudge but it’s just not right.

Banana Bread

Sunday:

I woke up to the sound of pouring rain and very sore legs.  So glad it didn’t rain yesterday for the race!  I actually got a sunburn on my forehead during the race.

I cooked up another spaghetti squash to meal prep some lunches for the week.  I also sauteed some onions and sausage which would be the filling for the baked ziti dish for Steve and used the spaghetti squash as the “pasta” for my version of the dish.

Spaghetti Squash

Sausage

The dishes before baking included pasta sauce, sausage, mozzarella and the ziti or spaghetti squash.

Baked Pasta Casserole

Have a great week!

 

What did you do this weekend?

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Meal Planning: Pizza makes the perfect pre-race meal

Hey there!

Happy Valentine’s Day to you!

Hopefully you are enjoying it with someone special and if not then go see How to Be Single with Rebel Wilson because I just watched just the trailer and it was hilarious.  Although I would be really worried if I had a friend like Rebel Wilson’s character.  She is nothing but trouble….and fun! Ha!  Oh the 20s.  But now I enjoy nice quiet nights watching PBS shows on Friday nights with the hubby.

Meal Planning

Sunday: Chips and dips and various other snacks at a friends house for Super Bowl

 

Monday: Bacon wrapped chicken and salad

Bacon wrapped chicken

I had pulled a couple of chicken breasts from the freezer without anything really planned.  Then I remembered this simple turkey bacon wrapped chicken.  Bacon isn’t a common food item in our house and we usually buy turkey bacon (unless Steve begs for the real stuff).

Tuesday: Whole wheat pasta and ground turkey meat sauce

Pasta and meat sauce

I used half of a 1 pound container of ground turkey for this pasta sauce and the other half to prep meatballs for Wednesday’s soup.  Sometimes the good ‘ol classics hit the spot perfectly.

Wednesday: Turkey Meatball Spinach Tortellini Soup (sans spinach)

Meatball soup

Love this soup!  Try it!  Sorry this picture gave it no justice of how good it tastes and I forgot the spinach.  We usually have spinach in the fridge at all times but we used it up and I wasn’t feeling a stop at the grocery store.  I have also turned this into a semi crockpot meal which is a double win.

Thursday: Leftovers

Leftover soup from the night before.  I know you have seen this soup a lot lately but seriously it’s so good.  Just trust me, if you haven’t made it get please give it a try this week.  Add the spinach though!

Friday: Chicken Bacon Stuffed Pizza from Papa Murphy’s

Pizza

We love to make our homemade pizza but I had a serious craving for a stuffed pizza from Papa Murphy’s.  Friday night before my race was the perfect time for some indulgence in extra carbs.  It was nice to have a night off from cooking but Steve and I both agreed that homemade pizza beats the pants of this one.

Saturday: Leftover pulled pork over kale salad

Pork and salad

Since the Run 4 Luv race (recap coming soon) started at 11am, we had a late lunch which also meant we weren’t super hungry for dinner.  This kale salad topped with pulled pork was the perfect light dinner.

Have a great week!

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WIAW: A birthday coffee

Hi there!

I’m linking up with Peas and Crayons for another round of WIAW.  This round up of meals is from last Wednesday.  I’m all about crockpot meals that are ready and waiting for me when I walk in the door after a long day at work.  Last Wednesday’s dinner was a new-to-me crockpot recipe which is being added to the keeper file.  It was delicious and the leftovers made perfect reheat and eat lunches.

WIAW

Breakfast

Breakfast sandwich

I’ve been making these breakfast sandwiches a lot more lately and loving it!  They are protein packed and keep me full and satisfied until lunch.

Starbucks

I made a quick stop at Starbucks on my way to work because I had a free birthday drink to cash in on.  Sugar Free Vanilla Caramel Macchiato with soy milk is my jam.

Lunch

Paleo Pad Thai

Lunch was leftover Paleo Pad Thai.  I now want to eat spaghetti squash everyday.  Just can’t get enough of it lately.

Snack

Think Thin bar

I grabbed a few bars while at the grocery store the other day to stash in my desk.  If I start to get hungry in the afternoon it’s nice to have a little something so that I don’t come home ravenous and then eat to much at dinner.  Yes, I’ve been guity of that a time or two.  This Salted caramel bar was like a candy bar but check out the 10g of protein and 5g of fiber.  That’s a perfect snack.

Dinner

Sausage and peppers

This crockpot recipe was beyond easy and it was a hit with both of us.  You can also serve it on a hotdog bun (which Steve did) or plain like I usually do.  You can find the recipe here.  I definitely recommend giving it a try!

What is your go-to drink at the coffee shop?

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Workout Recap: How to do a fast finish

Hi there!

Last week’s workouts felt much better after taking the needed recovery days I needed.  If you didn’t catch last week’s workout recap, I was struggling due to not taking rest days.

Now that I was rested and ready to tackle my workouts with the emphasis on runs, it was back to thinking about what is the goal of the run.

Speed.  That has been the goal for awhile now but I’ve been serious about it late last December.  Before that most my runs just required a distance which including steady state running at a comfortable (for me) pace.  I kept wondering why my pace wasn’t increasing.  Steady state running doesn’t cut it.

There are many types of workouts that runners should incorporate, i.e tempo, fartleks, hills, the long run etc.  There is also another one I would add called the Fast Finish.

The fast finish is basically steady state running at comfortable pace and then picking up the pace to finish faster.  This isn’t completely new to me since my mantra for races is Smell the Barn.  Smelling the barn comes from the idea that animals, especially horses, can sense they are headed home thus smelling the barn and they pick up the speed to get there faster.  Usually for dinner.  I grew up loving horses, still do, and I absolutely loved riding with a good friend of mine.  Her family horse that I usually rode knew seemed to know the second we turned to head home.  He would double time it back home so last couple of miles I channel that feeling to pick it up.  It also makes me smile thinking of those fun days riding horses.

That’s my story and now back to the fast finish run.  It doesn’t have to be anything fancy.  Just use the last 1-2 miles to pick up the pace and finish fast.  I’ve actually been incorporating this into my long runs.  It works well since I’m teaching my body to pick it up with tired legs.  This is important for wanting to train for a strong race.  Here’s some more info too over at Competitor.

Speaking of races, next Saturday is the Run 4 Luv half marathon!  I’m excited to put my training into action and hopefully break my PR.  I PR’ed last year at this race which makes it even more of a challenge to myself.

Weekly Workout Recap

Monday

Ran 6 treadmill miles @ average pace 8:06

Tuesday

Ran 6 treadmill miles @ average pace 9:08

Wednesday

Ran 6 treadmill miles @ average pace 8:28

Thursday

Ran 6 treadmill miles @ average pace 8:37

Friday

Rest day

Saturday

Ran 10 miles @ 8:57 average pace

Sunday

Dog walk

 

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Weekend Recap: Running and cookies

Good Monday Morning!

Had a fun filled weekend here.

Friday Night:

Started with some “fried” fish and chips.  Check out my meal planning post for more info.

Fish and Chips

I received a coupon for a buy-one get one free blizzard from Dairy Queen in my email box last week.  We decided Friday night would be perfect to cash in for an after dinner treat.

DQ Blizzard

Saturday:

Woke up early on my own and started the morning right with coffee.  Then I did some blogging because if last week was indication, tax season can take a toll on me.  If I make time to tackle meal planning, workouts, house cleaning, bill paying then I can make time to be a better blogger.

Homemade Breakfast Sandwich

Then I got dressed for an outside run.  Yes. You read that right.  Outside!

Weather

My running group met at Whole Foods at 8:30am and I ran 10 miles with my friend, Janelle.

Coffee

After coffee and chatting with friends, I grabbed a coffee for Steve.  He was running a booth at Boise State University for the Engineering Science Fair and wanted to see him in action.  Unfortuntately I couldn’t find him even after 30 minutes of wondering around.   I did get to see all of the children having a blast learning about engineering which was the whole goal.

EngineeringScienceFest

Saturday evening we just hung out at home.

Sunday:

Sunday morning I was up early to work on my blog and once the sun was up I took the dogs for a much needed walk.

Noah

Selfie

We even tackled a couple of hill repeats up this hill.  The walk/run did the job and the dogs were nice and tired.

Hill

At 10:30am I attended a charity event for one of the guys in my running group.  One of the guys in my group is participating in the Firefighter Stairclimb Challenge for Leukemia and Lymphoma Society.  We had a sprint event to raise more funds for him.  I went and watched since sprinting can cause injury and I have a half marathon on Saturday to be ready for.  It was fun to watch and support a great event.

Track

Once I was home from the charity event, I made some cookies for Steve to help with his studying.  Then I headed out to meet my running group friends to watch the super bowl.  Go Broncos!

Cookies

What was the highlight of your weekend?

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