WHW: Mixing It Up.

You know those people who decide to try something new/visit a new place/take up a new hobby and literally spend hours reading about it, researching it and planning it out before they start? Yeah…that’s me. When I first started running, I spent hours reading articles on RunnersWorld.com, stalking running blogs and printing out beginner’s training plans. That’s just how I am. When I say I’m gonna do something, I’m gonna do it well.

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During that early “research” period, I read articles/blog posts about the difficulty runners have with cross-training. They know they should do it, but can’t find the time because all they do is run. I just knew that would never be me. I wanted to become a runner, but I just couldn’t see myself running 6 days a week and doing nothing else. Here I am, 13 months later and I run 5 days a week and squeeze in a yoga or Pilates class maybe twice. All I ever want to do is run. I love yoga, Pilates and Zumba, but somehow running always wins out.

But after two weeks of no weight loss (no weight gain either!) and two runs during which random pains started up in my legs, I know it’s time to get serious about cross-training. Running has done amazing things for my cardiovascular fitness and my body has definitely gotten smaller, but I don’t really see any definition besides my calves. I’ve also noticed that my core is still extremely weak and let’s not even talk about my upper body. Nothing has changed since Middle School when I could only do 1 pull-up. Except now I probably couldn’t even do one. If I want to become a well-rounded runner, and athlete, I have to start building strength.

 

I really don’t want to overdo it and run the risk of an injury or tiring my legs out too much during training for RnR USA, but I do want to make sure that I’m working my entire body and not just my legs. So the plan is to do at least 3 strength sessions each week (Pilates or a Tone It Up! workout). I’d like to do some other form of cardio as well, so I’m going to attend a Zumba class twice a week. (I know the elliptical would be good for me, but if I’m going to spend an hour on a machine, it’s gonna be a treadmill.) I’ve decided to save yoga for my rest days since it gives me a really great stretch but not enough strength work.

I’m hoping this plan will give my body the push it needs to get through this plateau and will enhance my half-marathon training. I’m going to start scheduling my cross-training the way I schedule my runs so I won’t be tempted to skip them. I know that once I get into the habit of going, I’ll love it and won’t want to stop. I’m breaking the curse of the running-only runner one Zumba class at a time!

How do you work cross-training into your schedule and how has it improved your running?

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Let’s Recap: Week Two.

Week 2 of RnR USA Half training wasn’t as great as week 1. I didn’t run as many days as I had planned to, overslept for TWO group runs and I definitely didn’t do enough cross-training. Thank goodness I’m finally finished with finals tomorrow (!) and I’ll have time to get back on track.

Monday, 12/12/11 – Rest

I had plans to go to my second Power Yoga class at the gym, but I woke up with a terrible sore throat and stuffy nose. I probably could’ve pushed through it, but I figured a complete rest day wouldn’t hurt either.

Tuesday, 12/13/11 – 1.79 miles in 21:01 (11:42 avg. pace)

Tuesday morning I woke up planning to hit the gym right after my 2pm final (law school finals are usually 3 hours long) to do 35 minutes on the treadmill followed by an hour long Pilates class. Turns out we only had 1.5 hours to take the exam and I only needed 40 minutes. I was back at home by 3:30 watching the end of Crazy, Stupid, Love in bed. I took advantage of my free time and didn’t get to the gym until a little before 6 leaving me with 20 minutes of run time before my class. The Cardio Cinema was full so I grabbed my iPad and turned on Sex and the City 2 to entertain me. I started at 4.8mph, but pushed it up to 5.0 for the last 10 minutes so I wouldn’t feel so guilty for skipping 15 minutes of my run. p.s. Watching movies on the treadmill is the greatest idea ever and I want to hug whoever thought of it.

Wednesday, 12/14/11 – Track Workout: 6 x 400 at 9:30 avg. pace (2.24 miles total including rest periods)

I skipped last week’s track workout to attend a Con Law final review (which I ultimately skipped too) and the excessive rainfall. I was really nervous about this workout because I’ve never done a structured speed workout before, but it wasn’t bad at all. We were instructed to do 4-6 quarters (1 lap) at 10k pace. I didn’t know what pace to choose so I picked 10:00/mile. It seemed comfortably hard to me and I knew I could sustain it easily for a lap. I started each lap at a 10:00 pace, but couldn’t stop myself from speeding up. At some points I was running as fast as 8:35/mile and each lap ended up between a 9:19 and a 9:45 pace. Oops. Next week, I’ll focus on running much slower than I feel I should at the beginning of the lap and trying not to speed up too much.

Thursday, 12/15/11 – 2.45 miles in 30 minutes (12:15 avg. pace)

An off day. Didn’t want to run at all, but I forced myself into the basement and onto the treadmill. Had really tight calves for the first half of the run, but otherwise my body felt great. I just couldn’t get my mind into it. I started at 4.8 for mile 1 then pushed it up to 5.0 for mile 2 and then accelerated my speed by .1 every minute for the last 5 minutes. I was so frustrated after all that when I looked down and my garmin said I was only at 2.45 miles. I still don’t trust that foot pod. My Nike+ app said I did 2.53, but I always go with whichever one is lower just in case.

Friday, 12/16/11 – Rest

Saturday, 12/17/11- 6.01 miles in 1:12:16 (12:02 avg. pace)

I overslept for my =PR= group run on Saturday. I went to bed Friday night with a terrible toothache (who even gets those anymore?) and woke up 10 minutes before I was supposed to leave feeling like I hadn’t slept at all. I thought about rushing to get there, but I knew I wouldn’t be able to run well, so I decided to put it off until later in the day. It would be a welcome study break.

It was so gloomy and cold outside that I put the run off until 3pm when the sun came out for a split second. I was about 10 seconds from driving to the gym and doing it on the treadmill, but I told myself that my lungs needed the fresh air and my legs needed the extra work on the roads. Miles 1-3 were great. I felt great and my breathing was relaxed. And then I got to the turnaround point. I blame the geese who had pooped all over the sidewalk and made me hop around for the first 2 minutes of mile 4 because after this point, my legs decided to die on me. The sides of my feet started throbbing (does anyone know why this happens?), my ankles started hurting, I felt a little shin splint coming on in one of my legs (can’t even remember which one it was now) and BOTH knees started hurting. I guess I’ve been loving the treadmill a little too much lately. I finished without any walking (besides the pauses at stoplights) and I even sped up to 11:48/mile for the last mile when I was so tired I could barely see straight. I’m happy I finished, but I’m really hoping that next week’s 7-miler is much better. I definitely won’t be missing any more group runs! Lesson learned.

Sunday, 12/18/11 – Unplanned Rest

I stayed up late studying on Saturday and when I finally couldn’t take it anymore, I went to bed. 2 hours later, I was still tossing and turning trying to will myself to sleep. Needless to say, I overslept for run club this morning. I was so mad and thought about going late, but an extra hour of sleep won that battle. It ended up being a Sunday Bumday and I was ok with that.

Totals –

miles this week :: 12.49

miles this month :: 46.74

miles this year :: 315.04

What’s Happening Wednesday: Resolutions.

We’re a little under 3 weeks away from 2012 which means most people are already planning their New Year’s Resolutions. For some, those resolutions might have to do with goals they have for their lives: get into grad school, become more organized, etc. For others, many others, those resolutions are health and fitness related. (In the Pilates class at my gym, we all keep joking about how we should enjoy the space now because come January, our mats will be on top of each other.)

I’m really hoping that some of my readers are planning to become runners in 2012 and today I want to encourage you to start now! I’ve never had any luck with resolutions. I always start them and give up by February 1st. But running was different. I started running in November 2011, and I’m still running 13 months later with no plans to stop. Ever. I think that starting early gives you the momentum you need to keep it going after the New Year has come and gone. Here are a few simple tips to get you going…

1. Purchase a good pair of running shoes.

Please please please. If you never listen to anything else I say, hear this: go to a running store and get fitted for the right running shoes for your foot. At a good running store (try Potomac River Running if you live in NoVa), they’ll put you in a neutral pair of shoes and have you run on a treadmill while they analyze your gait. I had lots of IT band pain before I did this, but ever since I purchased the right shoe for my foot (Asics GT-2160), I haven’t had any injuries or pain. And here’s a tip: once you find the right shoe for you, stock up. I found 2 pairs of the 2160 on sale for $60 right after I bought my first pair and scooped them right up. When it was time to switch out my old shoes (which you should do every 2 months or so when you’re training), I didn’t have to worry about buying any.

2. Purchase key winter running items.

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You don’t have to spend a ton of money on these items and you only need a few things. It’s quality over quantity when it comes to Winter running. I’d suggest purchasing a winter running jacket (wind and water resistant is a must), running tights (love my Nike tights!), running gloves (mine are from The North Face), one or two long-sleeve technical shirts (Nike and Lululemon make the best ones), and a hat or headband that covers your ears. I bought all of these items and have found that I’ve never been cold during a run and I actually enjoy running in the cold now. So weird.

3. Find a plan. 

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You’ve heard the saying a thousand times: “if you fail to plan, you plan to fail.” I’m not saying that if you don’t follow a plan you’ll fail as a runner, but I do think that having one will make the process a lot easier to stick with. Often, new runners lace up their shoes, head outside and try to run as fast and as far as they can. Unless they’re already in shape, and sometimes even if they are, they’ll find that after a few minutes they’re gasping for air and stopping to walk. A program like C25k (which has an iPhone app now!) will ease your body into running and will help you gain endurance. If you don’t like C25k, try the Nike+ Coach’s Walk to Run program or try Hal Higdon’s 30/30 method. You can also try searching the Runner’s World website for articles/training plans geared toward beginners (which is what I did).

4. Take it easy.

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As a beginner, you shouldn’t be running all out. I’m not a running coach or a fitness expert so I don’t know how to explain this scientifically or even eloquently, but I’m going to try. When I first started running, I would run hard during my run intervals and then walk superrrr slow during my walk intervals while I tried to catch my breath. I finally got to where I could run an entire mile, but I would have a cramp immediately after and would have to go back to my run/walk intervals for the remainder of the run. I was so frustrated because I wasn’t seeing enough progress. It wasn’t until I started running at an easy, conversational pace that I was able to run for longer periods of time. My body learned how to perform at that speed for more than just a few minutes and now I’m ready to teach it how to perform at higher speeds. If you want to grow as a runner, you have to start slowly. Focus on steadying your breath without walking, even if it means slowing way down. Trust me, it works. Try running with a friend. If you can’t finish a sentence without sounding like you’re running up stairs, you’re running too fast.

5. Enjoy the run.

So many people have told me that they want to run like me, but they just hate running. I used to hate running too. That was when I thought of it as a means to an end. Running was just a way to lose weight and get in shape. Now, running is a way to clear my mind. It’s a way to explore a new city. It’s a moment in life that belongs to only me. It gives new meaning and beauty to places and things I’ve seen a hundred times before. It makes room in my head for an epiphany. It has brought me a sense of pride and accomplishment I’ve never felt before. Burning 300 calories in 30 minutes…that’s just a bonus.

Don’t wait for January 1st. Start today. Start right now. Make yourself a runner.

awareness + change.

If you’re a runner and you don’t read Runner’s World, you should definitely start. It’s my main source of running news and advice. Black Girls Run! was featured in the December 2011 issue of RW in an article titled “Why is Running So White?” and I encourage everyone to pick up a copy and check it out.

The BGR! girls wrote a great response to the article on their blog last weekend and I wanted to post my own thoughts. I’ve joked before about how I, along with most black women, sometimes use my hair as an excuse not to work out. Anyone who argues with that is either delusional, has a never-ending bank account and an on-call stylist or doesn’t care about how they look. But obviously there are a lot of other reasons why I rarely see other black men and women running.

Last summer, when I trained for my first half marathon with Team in Training, I was the only person of color on our team. How is it possible that I was the only black person on a New Orleans-based team? I’m from the suburbs so it was nothing new for me, but looking back, I wish I had tried to bring more diversity into the group.

I thought about sharing my theories about the lack of diversity in the sport, but there doesn’t seem to be a point. The article was well written and eye-opening, but is that enough? Awareness is imperative, but change is the ultimate goal.

I started this blog as a way to document my training and to give myself a creative outlet to balance the stress and monotony of law school. The reason I continue to blog, besides loving it, is that so many people have told me how inspiring it is and how I’ve motivated them to start running too. Most of those people happen to be black. If my running, and writing about it, inspires other black/hispanic/asian people to join me, then I’m contributing to the change.

It has become a goal of mine to convert as many people as I can to running and fitness. Every sport and fitness activity in our country should be diverse and the only way that can happen is if we encourage each other to try new things and break free from stereotypes. If you’re going to the gym tonight, bring a girlfriend. If you miss your high school sports days, form an intramural basketball team with your co-workers or friends. If you want to encourage a family member to start running, convince them to run a half-marathon relay with you. Just find a group of people, filled with those who look like you and those who don’t, and start moving. Neither obesity nor disease discriminate and neither should we.

We’ve identified the problem, now let’s be the change. 

Monday Motivation

Celebrities have to work for it too. 

Heidi Klum and Brooklyn Decker running in my favorite city!

Isn’t this picture of Vanessa Minnillo adorable? Newlywed Glow x1000.

Dancing is most definitely exercise. Beyoncé gets extra points for doing it heels.

Fergie and Josh Duhamel on a run date.

Obvi Pippa Middleton got that famous booty from running.

One day, I’ll be using my Hermès Birkin as a gym bag too. One day. (p.s. I don’t care what anyone says, I still love Kimmie K.)

Jessica Biel always looks perfectly put together when she runs. Take note people: running/working out in your ill-fitting, stained, “I painted my living room in these” clothes is NOT cute. Don’t do it.

“I dated Alex Rodriguez and all I got was the most amazing arms you’ve ever seen.” – Cameron Diaz

What are your workout plans for today?!

*all photos via people.com

let’s recap.

Monday, 11/14/11 – Rest

I really wanted to go to Zumba, but since my long run last weekend was on Sunday I felt that I should keep it as a rest day.

Tuesday, 11/15/11 – 3.61 miles in 46:01 (12:45 avg. pace)

This was a tough run. I started out a little too fast (trying not to be embarrassed in front of my classmates since I started in front of my school. dumb.) Because of that, I didn’t give myself enough of a warm-up and I really struggled during the first half. That’s kind of a pattern with my running right now. I’ve said it before and I’ll say it again…Connecticut Ave is SO hilly! My legs were burning the entire way so I took advantage of every single light. I even stopped for water at a Subway at the halfway point. I knew I was running slower than I like to so I upped my mileage just a little so I wouldn’t feel so bad.

Wednesday, 11/16/11 – Unplanned Rest

I had plans to either run or go to Zumba. I packed my gym bag and everything. I don’t know if it was the rain or the monster traffic I had to fight through to get back to the gym, but once I got there, I just kept driving. I just couldn’t get myself to go. It probably ended up being a good thing though because my hamstrings were feeling really tight and I’m trying to be super safe. NO injuries for this girl!

Thursday, 11/17/11 – 4.55 miles in 56:49 (12:29 avg. pace)

Great run! Fastest mile to date (11:06) and a best pace of 9:35. Read all about it here.

Friday, 11/18/11 – Rest

Hair Appointment! That means 2 full days of whipping my hair. I’m sorry I’m not sorry.

Saturday, 11/19/11 – Rest

Spent the day hosting a baby shower for my sorority sister! Missing my long run and probably gaining 5 pounds after stuffing my face with Qdoba and candy all day was worth every moment with my sisters.

Sunday, 11/20/11 – 4.96 miles in 1:01:02 (12:18 avg. pace)

Sunday was a sad day for my family. I celebrated a new life on Saturday and the very next day we mourned the loss of another. I wasn’t going to run, but then I thought about the fact that my cousin, who battled lupus for over 10 years, didn’t have the option of running. God chose to give me health and I refuse to take it for granted any longer. So I ran for her. Every time I got tired, I told myself I had the God-given ability to keep going. And I did.

Totals –

miles this week :: 13.12

miles this month :: 37.26

miles this year :: 194.4

let’s recap.

This week’s recap goes a little something like this…

Monday, 10/31/11 – Rest

Tuesday, 11/1/11 – Unplanned Rest

Wednesday, 11/2/11 – Hair Salon Induced Rest

Thursday, 11/3/11 – Same as Wednesday 

Friday, 11/4/11 – STRUGGLED through a 1.3 mile run in 16:42 (12:38 avg. pace)

Saturday, 11/5/11 – 6.2 miles in 1:21:05 (13:04 avg. pace)

Longest long run to date with no walking and my first 10k! Ran on the W&OD Trail and it was absolutely gorgeous. I already loved fall, but running has made me love it even more. I felt like I was keeping a good pace in the first half, but I really started to lose steam during the second. It’s getting to the point where I need to start carrying water during my long runs so I can refuel and rehydrate halfway through. I had a cramp in my upper back for the last mile and a half and I have no clue how I pushed through it without walking. I’m really glad I did though.

Sunday, 11/6/11 – 2.51 miles in 32:44 (13:02 avg. pace)

This was a super easy recovery run. I kept my pace as slow as possible and tried to focus on how my body was feeling. I normally don’t run on Sundays, but I read that short, easy runs can aid recovery after long runs. My legs felt good, a bit sore, but mostly I just felt a little tired (which could have been from staying out until 2am the night before). I’m going to try it for the next few weeks and see how my body responds.

Not my best week, but definitely not my worst either! My goal for the next few weeks is to continue to build my foundation and achieve consistency in my training. I’ll let you know how it goes!

Thirsty Thursday: Running Gear*

*Obviously the title Thirsty Thursday isn’t really appropriate for this post, but it’s catchy and I’m going with it.

Last week, I introduced you to some of my favorite running fuel products. This week, I’m going to introduce you to my favorite running gear. This list is definitely an ever-growing one so you can expect a sequel to this post in the future. I’ll also do a separate one for running/workout clothes.

1. iFitness belt 

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This is my 2011 version of that awful neon fanny pack I used to wear in the 90s. I’m all about safety when I run so I always carry my iPhone, ID and a little cash on me. On longer runs, I also bring a pack of Shot Bloks. I can fit all of that in this pouch and I promise you it doesn’t ride up. I have a big butt and a smaller waist so everything rides up on me. I can literally jump up and down in this thing and it says in place. I bought it at the RnR San Diego expo last year and it was definitely worth the $25.

2. The Grid

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First of all, if you’re a runner, or any type of athlete, and you don’t own a foam roller, you are missing out. Foam rolling is SO good for your muscles and can get you through those muscle aches/tension when you can’t afford regular massages. Foam rolling is also good for building core strength. I try to foam roll after every long run and also on days when my muscles are feeling tired and/or tight. The Grid is so amazing because it’s designed to mimic massage and the different surfaces apply varying amounts of pressure. The first time I used it, I kept yelling out in pain, but immediately after, my legs felt so much better. I’m addicted to it now.

3. The Stick

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I wish I could carry this thing around and use it all day long. It looks so weird, especially when you’re actually using it, but it’s so great. According to the company, the Stick is like “a toothbrush for your muscles.” While foam rolling targets large muscle groups, the Stick can hit those little tight knots that you just can’t get rid of. I use the Grid first and then I spend extra time rolling each part of my calves, hamstrings, quads, IT band, etc with the Stick. I have perpetually tight calf muscles and this is the only thing that really helps. Beware: your arms will get tired if you have a weak upper body like me.

4. Lululemon Sigg 1L Sport Top Bottle

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So this item is obviously not necessary to run well, but I still recommend it. I love what it says (“I run because I can…but really I jog”) because that’s definitely how I feel these days. I also love the color and the size. It stays cold and the water doesn’t end up tasting more like the bottle than water (you know that happens sometimes). But mostly, it’s cute. So buy it.

5. Garmin Forerunner 305

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I know this looks more like a computer than a watch, but it seems a lot bigger than it actually feels. This GPS watch tracks your time, distance, pace, heart rate (optional), and running route. You can also set intervals (for example: if you are doing a walk/run program, you can set it so that it beeps when it’s time to start and stop running) or pace parameters (it beeps if you run too fast or too slow). It also comes with a USB cord so that you can upload your run data to Garmin Connect, an online running log, or sync to another website like Daily Mile. There are debates about whether or not this type of running technology makes runners focus too much on the numbers, but I think it’s the best piece of running gear I’ve purchased. It’s really motivating to see how many miles I’ve done and how my pace continues to improve every time. For beginners, I would also recommend the Garmin Forerunner 110. It’s a little less expensive and is a lot simpler. I used that to train for my first half and I still wear it on easy runs when I don’t care about all of the extra numbers. It’s also smaller and wears more like a regular watch.

This is just a starting list of my running essentials and I encourage you to start your own. Read different reviews and take the time to decide what’s best for you. Some people can run with just a pair of running shoes and a tech shirt. I’m one of those people who wants all of the latest gear and the hottest running clothes. You may fall somewhere in the middle. Whatever works for you is what you should go with. And as always, if you have any suggestions, feel free to let me know! I specifically want to know what people think of the Nike+ Sportwatch. Ever since I watched that Ellie Goulding video, I’ve been dying to get it. Is 3 GPS watches too excessive? You can never have too many back-ups right?

what’s happening wednesday.

It’s 1:30 pm and the only productive thing I’ve done today is get a relaxer and a blow-out. I tried the whole natural thing for a few weeks, but I will never be the girl with the cute afro, nor do I want to be, and it was too much work keeping it straight. I’m Team Creamy Crack all the way. But I digress…

I have a couple of things to write about, but none of them go together so I’m just posting a bunch of randomness that I’m hoping someone will appreciate. For those of you who read yesterday’s athlete post and are back today because of it: THANK YOU! I really appreciate all of the kind words I received on facebook and twitter and I hope I can continue to write things worthy of reading…tomorrow. For now, you’ll have to settle for What’s Happening Wednesday:

#1: a confession – I haven’t run since Sunday. After Sunday’s long run, my knees weren’t too happy with me so I decided to lay off for a few days. Thanks to my impulse relaxer decision, I probably won’t run again for the next 2 days (gotta get my money’s worth!) so basically this week is gonna be an adventure in laziness. I read yesterday that you start to lose fitness after just TWO days of not running, but I just can’t bring myself to wash that $100 relaxer/trim/blowout down the drain. I think hair is one of the main reasons that so many black women are overweight and find it difficult to stick to a fitness routine. I also think that statement deserves an overused, but necessary SMH.

#2: Last night, I attended the Baltimore stop of the Watch The Throne tour. Another confession – I haven’t even listened to the whole album. Turns out, it didn’t matter because I still knew most of the songs and Jay-Z and Kanye did a lot of their own songs. Lesson learned from the concert: I am a diehard Kanye West superfan. I like Jay too, but I found myself singing (rapping?) along to every word of Kanye’s songs and just kind of standing there or instagramming my pictures when Jay was up. For those of you unfortunate souls who don’t own an iPhone, instagram is an app that takes your regular camera phone pictures and turns them into this:

and my personal favorite…

#3: Instead of reading for Professional Responsibility like the good law student that I am, I’m about to go through my entire iTunes music library to make a bomb Watch The Throne playlist that will motivate me to sweat my hair out and go for a run tomorrow. I’ll post it here on Friday. Until then, you can tweet me your fave Jay/Ye songs and I’ll add them. Don’t even bother sending me The New Workout Plan though, it’s already Track #1.

let’s recap.

I’ve been really diligent about recording my runs and workouts every day so I figured I’d share them. When I first started running I had no clue what I was doing, and still don’t sometimes. I really wish there were more running blogs for beginners so I’ll start and hopefully there will be more when I’m not a beginner anymore.

So here’s the recap:

Monday, 10/24/11 – Rest

I had planned to do a strength workout and a Zumba class but law school got in the way and I spent the morning finishing a paper instead. An extra day of rest after last Saturday’s 5 mile run was probably good for me anyway. I want to build my mileage slowly so that I can stay healthy and injury-free.

Tuesday, 10/25/11 – 3.1 miles in 40:10 (12:57 avg. pace)

Ran downtown around the Tidal Basin and took a little monument tour. Read about it here.

Wednesday, 10/26/11 – 3.11 miles in 37:58 (12:12 avg. pace)

It was a dreadmill day thanks to the rain, but it turned out to be the fastest 5k I’ve ever run. I’m counting it as my first official tempo run.

Thursday, 10/27/11 – Rest

Like Monday, I had planned to do a strength workout plus a Zumba class but I didn’t wake up until 11am. Once again, I blame law school.

Friday, 10/28/11 – Rest

I had full intentions to hit a yoga class at a new studio I found before I had to go babysit, but Grandma called. And when Grandma calls, you can pretty much forget your plans. I barely had time to eat before it was time to go take care of a few kiddies. And eat kiddie pizza. fail.

Saturday, 10/29/11 – Ghost, Goblins and Ghouls Spooktacular 5k (3.1 miles) 2.51 miles in 31:19 (12:26 avg. pace)

If you read yesterday’s post, you already know that the race didn’t happen for me, but I did do a quick treadmill run. After 2 days of rest, I definitely needed it.

Sunday, 10/30/11 – 5.54 miles in 1:14:27 (13:24 avg. pace)

Super slow long run on the National Mall. I kept a pretty even pace throughout, but I slowed down and relaxed at the lights and when running through crowds. It was the perfect way to end my week and make up for yesterday’s not-so-great treadmill run.

 

Totals – 

miles this week :: 14.26

miles this month :: 41.14

miles this year :: 157.11 (I’m missing my mileage from January and February before I got my first Garmin watch)