Wednesday, August 12, 2015

Wednesday morning check in...

I told myself that I would make myself accountable and I am following through.  Yesterday (Tuesday) I walked the dog twice, went to Ikea, and still did my Tuesday interval training.  And this morning my legs were tired, but I still went out and walked the dog with my husband.  I'll miss the evening walk tonight because of work (summer camp is over, but I'm still taking care of a 5 year old her 2 year old brother 3 afternoons a week until school starts).  

The dog walks were great, half way through the second walk I told my husband that I was going to break off and do my run.  Well puppy dog did not like that I took off without him and as I ran back through the park my husband said that puppy dog refused to walk back home, so I grabbed the leash and puppy dog and I did some intervals until we got back to the house and I continued on with the run.

This was my second time with the interval training for my November half-marathon and it was much easier, it almost felt too easy, although I had already done a mile walk with the dog before I started so I was pretty warm when my 5 minute "warm-up" started.  (I've since made a new training program so I can go straight into the run if I've already warmed up with the dog).  


Tomorrow is another Thursday Interval training run.  


Happy Wednesday!  

Monday, August 10, 2015

Where has the summer gone?

Okay, so I'm not the best at updating this blog.  So here's what I have been up to since my last post in May!

I did not run the Old New Castle 5K ;-(.  A couple days after  my last post I got a terrible upper repository infection which kept my running shoes in my closet for almost 3 week.  Which through a huge wrench in my spring/summer running plans.

The good news is I am back on track thanks to registering for not one, but two half-marathons!  My first will be on November 7, the Trenton Half Marathon, in New Jersey and the Run Disney Princess Half-Marathon on February 21 of next year.  It has been my long time running dream to run the Princess Half and when one of my friends invited/encouraged me to join her and her mother I jumped at the chance.

I'm currently following Jeff Galloway run-walk method for the Wine and Dine Half Marathon since it's the same day as the Half-Marathon in November.  I'm also adding the 10-20-30  interval training once a week.  My running buddy and I tried it for the first time yesterday and it really gave us a workout that we only did one set of 5 repeats and walked back to our houses.

In addition to registering for my 2 half-marathons I also bought myself the Garmin Forerunner 220 and I love it.  I had been using Runtastic on my phone but with my longer runs my battery was draining so quickly that I was always worried that my phone would die before I finished my run or that it would die and I would need to use my phone before getting it charged again.  No more worries anymore!  I'm still saving my runs and uploading them to Runtastic so I can keep my mileage for the year and my PRs current.  Other small running motivation purchases came after a trip to Old Navy, I had gone in to look at short to wear for summer camp and walked out with running clothes thanks to their end of summer sale.

So that's what I've been up to and now I'm back on track, no more excuses, no more saying "I'll run tomorrow" I have my schedule and I will be accountable.

So here is my schedule out in the open for anyone to see.


Monday - off
Tuesday -  5 min warm-up, 10/50 x5, 15/45 x5, walk 2 mins, 20/40 x5, 2 min, 30/30 nx5, 20/40 x5, 10 min cool down.
Wednesday - off
Thursday - 5 min warm-rp, 20/40 for 2 miles, 10 minute cool down
Friday - off
Saturday- Long run day - this week 5 miles
Sunday - 10-20-30


Last week in review -
Tuesday's run


Thursday's Run


Saturday - :-( didn't run


Sunday's run


Saturday, May 23, 2015

Time runs by...

Where has the time gone. It has been almost a year since my last (and third) post; and since then so much has changed.  That job that I had interviewed for a year ago I got, and left four months later for my current job which I love!  For the first time in my life everyday I wake up to go to work I am excited and happy.   Not once have I said I wish I could call out.  What is my new job?  I am a Preschool Physical Education teacher.  I love my students and love that I am helping them lead active lives.

Also since my last post I have made huge strides in my personal running journey.  I ran my first 10K back in November 2014 and earlier this month I ran the Broad Street 10 Miler and finished is 2 hours 1 minute.  Last week I ran my race-aversary with my local Girls on the Run Spring 5K.  My next running goal is a half-marathon.  Last year my best friend ordered a JostRunning Half-Marathon metal for me and I still have it hanging from my metal rack in the little gift bag until I reach that 13.1.  After running the Broad Street I know I can do it and my goal is to run my own half before my 34th birthday.  

Upcoming race plans:

This Thursday the Annual Old New Castle 5K followed by the end of the choir season party.  My plan is to run, shower, and then party.  Good thing the race, my house and the party are all a five minute walk away from each other.

This week’s Goals:
So here are my goals for this week:‪#‎weeklychase


Goal #1: Run 3 times this week

Goal #2: Stretch daily.

Goal #3: Log and stay within my points this week. 

Goal #4: Cook most of our meals at home this week. 

Goal #5: Take my hand written lesson plans and type them up.

Goal #6:  Write another post.  ;-)


Happy running!












Monday, May 26, 2014

Tight calves, online classes, interviews, and salad.

This week did not go as planned.  The Girls on the Run 5K  followed by walking around town with my mother and an Evensong service all in the same day was too much for me.  On top of that I ran four days in a row before my race with only one rest day.  And I paid for it most of this week.  My running buddy did a short run Tuesday afternoon which was terribly painful and then I didn't run again until yesterday (Sunday).  

My lack of running forced me to focus on many house cleaning projects that needed to be addressed, not to mention my second and third job interview for a company that I really want to work for.  I also had plenty of time to take my online classes.

Thursday night as I walk walking to church for the last choir rehearsal of the season I was thrilled to see a small, heavy white package in my mailbox.  My May "Brave New Route" medal from www.JostRunning.com came in and it made my night.  I was so impressed by the quality of the metal, not to mention the excitement of getting my first metal ever.  I've already signed up for the June virtual 5K and can't wait!
JostRunning May 2014 5K metal
The remainder of the week was focused on taking my online classes, I took 13 hours of classes this week but still have a lot remaining especially since I want to be finished with them by the end of June.  Yesterday (Sunday) I went for my first run since that awful run on Tuesday and felt great.  I went for a run right after church hoping that I wouldn't get too warm and managed 2.74 miles without pain or tightness.  This morning (Monday) my running buddy planned on running late morning and logged 3.04 miles also without pain or tightness.  

This Thursday we have an evening 5K race that literaly runs pass our houses which is great because there are no issues with parking!

Now to the Weekly Chase.

Last week’s goals:
So here are my goals for this week:‪#‎weeklychase

Goal #1: Run 3 times this week - Nope, but I did run twice.

Goal #2: Stretch daily. - Almost, I stretched 6 out of 7 days.

Goal #3: Log and stay within my points this week.  - YES!  And it showed I lost 2.3 pounds (7.6 TWL)  this week with hardly any running.  I would like to attribute this to my new favorite salad of mixed greens, strawberries, cucumbers, tomatoes, red/yellow//orange baby bell peppers, and grilled chicken breast marinated in olive oil, lemon juice, lemon zest, paprika, garlic, and white pepper.

Goal #4: Cook most of our meals at home this week.  - Yes we went out after my two interviews but that was it.  

Goal #5: Take at least 6 hours of online classes.  - 6 hours, I took 13 hours of classes!

Goal #6: Have a great interview on Tuesday morning.  - Not only did I have a great interview on Tuesday I have a third interview on Thursday!  I should hear this week, but I know that they have called 2 of my four references!

This week’s Goals:
So here are my goals for this week:‪#‎weeklychase

Goal #1: Run 3 times this week and have a great race on Thursday
Goal #2: Stretch daily.
Goal #3: Log and stay within my points this week.
Goal #4: Cook most of our meals at home this week.
Goal #5: Take 11 hours of classes.

Photos take on post run walks this week:



       The Old Court House                                                   Sailboats at the end of the trail.



My beautiful church.  I am so lucky to live in this area!

Sunday, May 18, 2014

Running, running, running...

This week was full of surprises, old college friends passing through on their way to Alumni week at our old stomping grounds.  Surprise visits also equal unplanned lunches, breakfast and coffee/desert.  I am so lucky that while my own personal schedule didn't allow for me to join them at Alumni week that were I now call home is a perfect stopping point for a short visit on their way.  While my plan on cooking at home and staying on track with my Weight Watcher points might have taken a detour (up 1 pound this week) by running plans we met, followed and exceeded.  

Monday my running buddy and I logged 3.1 miles in 34:58 (not including a 4 minute pause that we took around 1.4 miles).  A great time for us as we are both recovering from taking off so much time this winter.  On Tuesday I ran solo with the plan going for a shorter run...which turned into 3.84 mile for me in 49:15 (with walking).  My running buddy and I were back again on Wednesday for our last long run before the race on Saturday logging 3.08 miles in 40:18 without stopping or walking.  Short run before the race was Thursday 1.41 miles in 17:38.  Saturday was race day, my first 5K since the end of October which holds my current PR (34:00.0 (10:58/mile).  This race has always been my favorite, the Delaware Girls on the Run 5K.  The entire atmosphere is so supportive and encouraging.  The Spring GOTR 5K was also the first 5K I ever ran 2 years ago.  This race was my third time running in it and it is still my favorite.  We had perfect running weather 55 degrees and sunny along the Wilmington Riverfront complex.  I had been a little worried about this race because over the past two months my calves have been giving me issues and getting very tight all week they were feeling great, no issues but when I woke up Saturday morning, there it was, the dreaded tightness.  I went through my normal prerace ritual, banana, coffee, toast with peanut butter and a litter of water followed by a warm shower and stretching at home before leaving and stretching and warming up at race location.  My running buddy and I arrived at the race along with our mini-cheering section (her husband and my mother who came down to visit for the weekend) and met up with a friend of mine from college who saw that I was running the race and decided to run it as well.  9:06a.m. to the air horn sounded and we were off.  The first mile and a half were fine and I was feeling no tightness in my legs until the water stop.  I could have gone on without the water and probably been fine but I didn’t and as I was slowing down to grab a cup for the volunteers one of the GOTR girls stopped dead in front of me to drink her water and in order to avoid running her over I swerved around her and there is was, tightness.  So I grabbed my water, went to the side of the route and walked as I drank the water maybe 45 seconds total, but the entire remainder of the race I would go back and forth between running and walking.  I finished 35:01.0 (11:18/mile) which is still a great time, but now what I had been hoping for. 

My running buddy and I have another race coming up soon on May 29 and it will probably be one of our last ones that we get to train for together before she heads off to Virginia to continue her Doctoral studies.  While it will be a little harder to motivate myself without someone to run with I’m already looking at the local 5Ks and planning on ones to train for.  Normally I register for a race weeks in advance to make force myself to continue running, but in the summer with the heat and humidity of Delaware I find it better to pick a race and train for it and register a couple days before just to keep an eye on the weather.  My first season racing I ran a race on the 4th of July.  The weather was 95 degrees and humid, at 9:00a.m. and while I drank a liter of water and a large bottle of Gatorade it did me in and to this day it is my slowest time ever!  After that race I hung up my shoes until mid September when the heat broke.  This summer I want to keep running and I am so lucky to have a wonderful trail to run along the Delaware River that is fairly shady. 

Now to the Weekly Chase.

Last week’s goals:
So here are my goals for this week:‪#‎weeklychase


Goal #1: Run 3 times this week, not including Saturday's 5K – Yes 4 runs and my 5K a total of 13.9 miles logged this week.

Goal #2: Stretch daily. – Yes, did this too!

Goal #3: Log and stay within my points this week. I started Weight Watchers on Easter Sunday and have lost 6.1 pounds so far. – Nope, I went over my points each day, Sunday I went over by 3 points and Monday – Thursday I went over in points but made up for them in Activity points.  Friday and Saturday no such luck and I paid for it by gaining a pound.  On one hand I should be glad I did all that running because it could have been more than a pound so I will not beat myself up.  Its one week and now I know that I really need to plan every meal and count every point.

Goal #4: Cook most of our meals at home this week.  – I was good until Thursday night, after a long choir rehearsal I just couldn’t cook dinner at 9pm so we went down the street to a favorite local restaurant.  Where I went in saying I was going order the grilled chicken with a salad and ended up having a Philly Cheese Steak with a salad.  Friday was alright, I went over but only by 3 points and what pushed me over was Quinoa Black Bean Salad which is more points because of the carb/protein combination).  Saturday well that was my worst and I’ll just leave it that with three words Almond Joy Cheesecake.

Goal #5: Take at least 6 hours of online classes. I am taking my TECE1 &TECE2 online to become a certified Early Childhood teacher and have gotten behind in my classes.  I was close 5 hours of classes completed

Goal #6: Have a great race on Saturday. – Yes while I did not beat my PR I had a great race to start off the Spring/Summer season.

This week’s Goals:
So here are my goals for this week:‪#‎weeklychase


Goal #1: Run 3 times this week

Goal #2: Stretch daily.

Goal #3: Log and stay within my points this week. 

Goal #4: Cook most of our meals at home this week.  

Goal #5: Take at least 6 hours of online classes. 

Goal #6: Have a great interview on Tuesday morning.








2 year anniversary of my 1st 5K                       Me, College Friend, and Running Buddy post race photo

GIRLS ON THE RUN DELAWARE SPRING 5K 
Race Date 5/17/2014 
Weather Sunny 55 degrees

Overall Place 243 /1166
Age Group Place 33/246 F 30-39
Age Group Female 30 to 39
Chip Time 35:01.3
Gun Time 35:34.5
Pace 11:18/M

Monday, May 12, 2014

See Val Run

Hi, my name is Val, I am 32 years old and have been running for the past 2 years.  I began running in Spring 2012 and ran my first 5K that May.  I was never an athlete when I was younger, I was always one of the last stragglers to finish the mile run in grade school, always panting with a pain in my side as I finished. Flash forward 18 years (yikes!) as I see friends transform into runners.  One day I decided to try the Couch to 5K program and see what I can do.   I laced up my sneakers and drove to a nearby park where I liked to walk and went for my first run.  That first run was hard, and slow, and of course every time I heard the voice on my iPod tell me to run it was always uphill. I don't think I was able to keep running the entire time that I was suppose too, but I didn't give up. Slowly I began to increase my running component and about a week before my first 5K I was running a mile without stopping.

I love the area I live in, it's fairly flat with plenty of safe places to go for a run and there is almost always a 5K every weekend.  When I get lazy with my running I find a 5K and register for it.  Instant motivation.  I'm probably never going to win a race, but that's not why I run.  I run to clear my head.  I run to help me lose weight.  I run because I have learn to love to run.  I'm not the fastest and I'm not the slowest.  And I always have a new PR to beat.  Since I first began my running journey I have completed 12 5K's and have gone from my first race finishing with 12:49/mile to 10:58/mile.  Race number 13 is this Saturday and it is the same course as my first 5K.  It's also my first race since last October where I took a lot of time off from running because of injury and the terrible winter weather that we had.  My running buddy and I have been running 3-4 days a week since early March and we have lost some our stride, but after our run this afternoon it's on its way back.

So here are my goals for this week:‪#‎weeklychase‬


Goal #1: Run 3 times this week, not including Saturday's 5K

Goal #2: Stretch daily.

Goal #3: Log and stay within my points this week. I started Weight Watchers on Easter Sunday and have lost 6.1 pounds so far.

Goal #4: Cook most of our meals at home this week.  

Goal #5: Take at least 6 hours of online classes. I am taking my TECE1 &TECE2 online to become a certified Early Childhood teacher and have gotten behind in my classes.

Goal #6: Have a great race on Saturday.

So that's my plan for this week! 




Pictures from my first 5K.  May 19, 2012 Girls on the Run.