Victory for Voices 10K Race Recap

When my alarm went off this morning I was not very excited about getting up for the race.  Despite spending about a third of the day Saturday napping, I didn’t want to get out of bed and the gloomy foggy weather wasn’t helping.  I was kind of stressed out, I wasn’t sure exactly where we were supposed to be, what I was eating for breakfast, or how I was going to feel through the race.  My nerves were eased a bit when we got to the race with plenty of time to pick up our shirts, stand in the porta potty line, and meet up with Allison and her cheerleaders Tracy and Jess!

I know, our hair looks amazing.  It was pretty chilly while we were standing there and the thick fog was keeping a lot of moisture in the air.  We were ready to get the race started!

And we were off!  The race was a 3.1 mile loop through the park, the 10K was two loops of the course, so you could decide midrace.  So we started off with everyone… up a huge hill!  I was pretty full of hatred running up the hill at the start, but knew it would be worse on the second lap.  The first part of the course was on roads through the park, after we defeated the long hill at the start, we faced another shorter uphill and soon we were half way through the loop.

The second half of the course was on a paved trail through the woods.  The trail had a good amount of windy turns, but it was mostly downhill or flat.  Dave and I had planned to take our time through the race since we wanted to last through the 6.2 miles, but Allison was running her first 5K and we followed her pace through the first lap.  Even though she claimed she was “so slow” she was definitely pushing me!  I floated the idea of skipping the second lap to Dave, but he made me commit to finishing the whole 10K.  Yay for positive peer pressure.

Soon we were out of the woods and approaching the 5K finish line, we cheered Allison on as she finished and prepared to face the hill again.  I was full of hatred as we headed up the hill.  I had a lot of pain in my Achilles and we did a good bit of walking up the incline.  We did some more running and then took another short walk break up the smaller incline.  We took our last walking break through the water station around 4.5 miles.  The course was way less crowded during this lap, which made it kind of less exciting but we ended up running with a woman who was cheering on everyone around her and making us laugh.

Soon enough we spotted Allison, Tracy, and Jess and we could hear Gagnam Style pumping through the speakers at the finish line.  We sprinted to the finish and we were done!

We both felt extremely proud of our finishing time of 1:01:28!  Of course I forgot to charge my Garmin, so I don’t have the regular splits, but running faster than a 10 minute mile pace was amazing considering our (lack of) preparation!  It was Allison’s first 5K and she won 3rd place in her age group!  We were going to leave before they did the 10K awards, but Allison and Tracy convinced us to hang around because you never know… and Dave won 3rd in his age division too!  It was also the farthest he’s ever run, yay for his PDR!  They rock!!!  Also, kudos to Tracy, our awesome photographer!

And now I’m retiring from running… jk!  Kinda.  Dave and I are planning on joining a gym ASAP, so I’m looking forward to getting back to lifting in a gym setting.  I’m sure I’ll keep running, especially when the weather gets nice again, but for now I’m not really interested in running any winter races or training for any long distances.  Maybe I will have another love affair with running, but for now give me a weight room!

Do you go through fitness phases?

November Fitness Plans

So I'm sure you've noticed the lack of running updates on the blog recently... like I told you two weeks ago Dave and I were sick for almost two weeks, he's actually still rocking a cough.  And then the hurricane hit!  We were extremely fortunate during the storm.  We only lost power for a few hours, but my work didn't have power until Friday, so I spent the entire week in vacation mode hanging out with my neighbors watching movies in my pajamas with a cocktail in my hand.  Dave and I were starting to panic since the race was only days away and we hadn't run in weeks, so on Wednesday we forced ourselves to get out of the house and do something productive.

Yes we got our $2 burritos!  And please check out the creeper in the background.  We also went for a 4 mile run!  It involved quite a bit of walking, it didn't feel great, but we got out there and got it done.  A few days later we found out our race was postponed to Sunday, December 2nd due to the effects of the storm, so now we have an additional month to train!  I'm so glad we have extra time and a few of our friends who are signed up for the race had run into a scheduling conflict with the original date, so it actually worked out.  Now if I can just will myself to get out there and run in the winter conditions we're experiencing!  This weekend is supposed to be gorgeous so I need to force myself to take advantage.

In the meantime, Dave and I started the 100 push up challenge!  We even sucked our neighbor into joining us.  After doing the first day of the program, I was so sore, especially in my abs (which surprised me)!  It's getting easier already though, I'll keep you posted on my progress.  We're all using a free app on our phones which is awesome for tracking everything.  Thinking about adding some type of burpee challenge for my push up off days... maybe some burpees in tabata intervals?!  If you didn't know, tabata training is 20 seconds full out then 10 seconds rest for 4 minutes total.  Talk about a quick killer!

We are approaching an extremely indulgent part of the year and I don't know about you, but I want to look good at my holiday parties!  Time to recommit to fitness and make it a habit.  Let's do it!

What are you doing to avoid a holiday season fitness slump?

10K Training: Weeks 5, 6, & 7

Week 5:
- Monday - 2.47 mi around Souderton, 26:10
- Tuesday - 2 mi hike with Puddin
- Sunday - 9 holes of golf
- Total Mileage = 2.47 mi

Week 6:
- Monday - 4.53 mi with Dave, 47:32
- Tuesday - BTN arms
- Wednesday - BTN abs
- Total Mileage = 4.52 mi

Week 7:
- Monday - 3.88 mi with Dave, 41:35
- Tuesday - BTN arms
- Thursday - 5.00 mi solo run, 47:31 (9:30 ave pace!)
- Total Mileage = 8.88 mi

What can I say, my training has been lackluster, as is my blogging schedule.  I don't know why I'm finding it so hard to commit to my runs.  When I trained for my half, it wasn't even a question of whether I'd fit my runs in or not.  So what's different this time around?

The time of year - I am significantly more busy in the fall than I am in the spring, especially this year with both of the weddings.  I have cheerleading twice a week, and honestly it's really hard to want to run out the door as soon as I get to my parents' house to squeeze in a run before I scarf down dinner and run off to practice.  Not only does it make me feel like a rushed, crazy person, but I have to fight the desire to spend that hour and a half catching up with my family.

Knowing I have it in me - When I started training for the half, I was convinced that I had lost my mind.  13.1 miles seemed impossible and I really couldn't believe that I was going to do all those long runs to prepare.  This time around, I have way more confidence.  I know I can run 6.2 miles.  Sure I'm not at the same level I was in May, but even if I have to take some quick walking breaks, I know I can complete my goal.

Maybe I need to set my goal higher.  Could I push myself and set a time goal to beat?  Sure.  But right now I'm simply trying to find a balance.  Between nurturing my relationships, coaching cheerleading, preparing healthy meals, trying to stay on top of my ever growing pile of laundry, and everything else in my life, sometimes running once a week is plenty.

On a side note, let's take a moment to celebrate my brother, Thomas Nowak, Souderton High School's 2012 Homecoming King!

Seriously amazing.

How do you balance everything you have going on?

10K Training: Week 4

Week 4:
- Monday, 3.64 mi with Dave through the park, 42:53
- Wednesday, 1.01 mi up the mountain with Dave and Puddin, 17:03
- Saturday, 2.16 mi down the shore, 21:42, 2 mi walk with the girls, ~1 hour of kayaking
- Total Mileage = 6.91 mi

Week 4 was a success!  After the frustrations of week 3, I knew I wanted to get a nice long run in on Monday.  Dave wasn't really into the distance I wanted to do and I wanted to do a run that I actually enjoyed, so we did a mix of running and some walk breaks.  I felt fabulous throughout, it really was just what I needed.  We even did some sprints at the end!

When we got home from work on Wednesday the dog was running circles around the living room and the idea of running and walking the dog along with other chores we were planning to do sounded like a bit much.  So we decided on a compromise!  Puddin' really isn't a runner, she's getting up there in age and besides, why run when you can stop and smell everything?  So we did a combination of walking and running with her, but it was UP the mountain!  Even though we only did a mile, it kicked my butt!  Hardcore trail running is no joke.

This weekend I was at the shore for a bachelorette party, so just getting out for any type of run was a major victory!  And I got to see scenery like this.

The fitness continued when the whole party headed out for a scavenger hunt that took us on quite a walk through the neighborhood.  And then the real workout happened when we went kayaking in the bay.  It was so much fun and I was sore for days, win!

Did you have a good week?

10K Training: Weeks 2 & 3

Week 2:
- Thursday, 2.0 mi with Dave on the trail, 21:08
- Sunday, 2.42 mi with Dave in Cape May, 24:18
- Total Mileage = 4.42 mi

Week 3: WOMP!

Week 2 (recap I wrote last week and never posted) - The short week kind of threw me off, I missed that extra day to fit in a run. I was supposed to run on Tuesday and then it was raining cats and dogs. Then I told myself I would run Wednesday, but decided relaxing and chatting with my mom after work was more important than fitting in a run before cheer practice. Wednesday night Dave and I decided we were going to get up and run bright and early, but when the alarm went off we both decided that a few extra minutes of sleep were totally worth it. Are you sensing a theme???? When I finished up work on Thursday I knew I was going to do my run no matter what!

On the weekend, I had planned on running on Saturday morning, but by the time I got out of bed it was hot and a cold mimosa sounded way better than a run. It ended up working out for me, because Sunday was much cooler and I actually enjoyed my run. Although the runs haven't been quite as enjoyable as I remember them, I'm not feeling so easy breezy in my runs recently. I just keep telling myself it will get better. It will.

Week 3 – What can I say? I planned on running on Tuesday, I blew it off. I planned on running on Wednesday, I forgot my running stuff (I go straight from work to my parents’ house when I’m coaching). Thursday and Friday I was battling my headache. And the rest of my weekend was dedicated to the bachelorette party, football, and rest and recovery. I was lazy. I didn’t eat well. I was dreading every planned run.

And now I’m putting that week behind me. During my half training, I didn’t hate my runs. I wasn’t dreading them ahead of time. I need to remember how to love running and it started today. Dave and I went for a run in the park, we took it nice and easy, we walked when we needed to, and wouldn’t you know we finished 3.6 miles! I felt great, the weather was perfect, and it was just what I needed! I wish it wasn’t so easy to completely fall of the wagon for an entire week, but oh well. I know healthy living is something that I have to continuously recommit to, so all I can do is plan to do better this week and I started with a bang!

Have you been keeping up with your healthy intentions?

10K Training: Week 1

After not running for almost a month, I was a little bit rusty but it felt great to get out and start training for my 10K!

Week 1:
- Monday, 1.5 mi, 14:40
- Thursday, 2 mi trail run, 22:00
- Sunday, 2.3 mi with Dave, 24:00
- Total Mileage = 5.8 mi

I really hate running in the heat and I’m definitely not in the shape that I was a few months ago.  It almost feels like I’m starting from scratch, but this time around I have a lot more experience and knowledge to go off of and I know the runs will get better.  The weather will cool down, my body will adjust, and hopefully I can get some group runs in with some of my other friends who signed up for the race!  I sucked a bunch of my friends into doing the 5K and some of them are even shooting for the 10K!  Super pumped!

I'm still logging my miles over at Daily Mile, come be friends with me there!

Do you have any new fitness goals?

The Next Big Thing

Since I hate running in the heat so much and haven't had anything to train for, lately my runs have been pretty much nonexistent.  Although I've been getting my fitness fix with some hot yoga and my first ever zumba class (which was SO much fun and also kicked my butt!), I really want to get back into running as the temps start to fall.

So I signed up for a race!  I'll be running the Victory for Voices 10K on November 3rd and Dave is running it with me!  Apparently he got bit by the running bug because he just went out and bought himself a nice new pair of running shoes and he already started training!

Reasons I'm pumped about this race:
- Only $20 until 9/15
- Long sleeve tech t-shirts
- The course is around Lake Nockamixon, hello beautiful scenery
- November should provide my favorite running temps, the 50s!
- Indoor restrooms, enough said

- The race also includes a 5K distance so I'm trying to suck in some more friends to race with us!
I'm excited about the 10K distance because it's definitely a challenge, but it won't be as demanding on my body as the double digit mileage was while training for my half.  I really have no interest in hobbling around in pain after my runs, so yay for 6.2 miles!  Since I really haven't been running, I decided to put together a training plan that starts next week.



So many of the training plans on the internet call for 4 days of running per week, but while training for my half I learned that that's a bit too much for me, so I will be running 3 days a week.  I also learned that the exact distances didn't matter for my midweek runs and really just ran whatever I felt like at the time somewhere between 3 and 5 miles.  I knew I would be fine as long as I got my long run in on the weekend.  In addition, I also followed the days loosely because of my ever-changing, mega busy schedule.  I would just run on days I could fit it in, but always took at least one rest day between runs.  So basically I've created this schedule as a loose plan and a motivation tool.

So ready to get back into it and start crossing off those runs!

Do you have anything you're training for?  Anybody local interested in joining us?!