RnR Washington DC Half: Training Wk 5

Preface

Ok! Enough of this pity party with these “road to recovery” posts. 😉 The die has been cast, and I have officially registered for Run Rock n Roll Washington D.C. Half Marathon (RnR D.C. Half).

General Updates:

Overall, this week was so-so because I did not do many of my runs; however, I managed to do my long run . . . so that's something. Over the weekend, well only on Saturday, we had a touch of "spring in winter" with temps in the upper 50s F. It was great because it gave me the opportunity to do my long run (8 mi) outdoors. Actually, it was so warm out that I had to take off my long-sleeved shirt around mile 6.

I kept this long run simple by running 4 miles along Sligo Creek Trail and running back.

The run was pretty nice, and it was great to smell some fresh air (instead of gym air) while running. I'm still doing the walk (0.1-0.25 mi) run (0.75-0.90 mi) method for each mile. Overall, I'm still falling in the long-run range (11:46-13:12 min/mi) for my training plan.

In fact, I ran the first half at a 12:44 min/mi pace and the second half at 12:37 min/mi. I know this pace is nothing to write home about, but it still counts as a negative split. ;) Using the walk/run method, I walked 0.25 mi for each mile during the first four miles and 0.1 mi during the second four miles. The weird thing: I'm not walking because I'm tired (for the most part); I'm walking because that's the only way I can stay in the 11:46-13:12 min/mi range. Also, it's kind of weird that I had a negative (albeit by a few seconds) for the second half because I walked for about 1/2 of mile while eating my Cliff bar during mile five.

Strength Training:

not do as many strength training workout as I would have liked. However, I managed to squeeze in a few Insanity Max: 30 HIIT workouts during the week.

I wonder if I'll actually finish the 60-day workout program. ;) Well, I know that I will not finish the program in 60 days because I'm doing this program to supplement my other fitness crap. However, it would be nice to finish this program. Normally, I get about 20 -30 days into the program and move on to another program or to another injury. ;) I think this happens because some of the 30+ day BODi programs becomes a bit repetitive.

Dieting/Proper Eating:

Ugh, I kind of had a setback. Because of my erratic sleeping scheduled (mostly caused by me), I haven't really been doing my 16-hr fasts or portion control. :( Actually, I find it's easier to fast when I work onsite (Tuesdays/Thursdays) because I do not chow down as much when I'm in the office, compared to when I'm home. Also, I'm a bit better with portion control during my office days since I do not have a pantry of food at my disposal - only a variety of teas and coffee. Dropping the ball with my eating this week reminded me of this meme from I Love Being Black’s IG.

So yeah, January will be my trial month for dieting/proper eating. Actually, I am proud of upping my daily intake of fruits and veggies by drinking homemade smoothies that typically consist of spinach, carrots, celery, apples, blueberries, broccoli, tomatoes, and a scoop of yogurt. At the beginning of the week, I shread a brunch of fruits and veggies so I'll save time not having to chop crap everyday.

Goals for the week:

Same goals as last week.

-Make health appointments. I need to find an internist because I have not had a physical with full blood work in two years. Also, I need to find an optometrist and a podiatrist. One of the crappy things about moving to a new city is having to find new medical specialists.

-Update my running playlist. It seems as if Eurovision has taken over a lot of my running (and general) playlists.

-Start meal prepping.

RnR Washington DC Half: Training Wk 4

Preface

Ok! Enough of this pity party with these “road to recovery” posts. 😉 The die has been cast, and I have officially registered for Run Rock n Roll Washington D.C. Half Marathon (RnR D.C. Half).

General Updates:

Now that I've finished my brief hiatus from blogging, it's time to get back on that horse with my weekly training updates. I'm training for Rock n Roll DC Half Marathon, which is in mid March. Since I'm easing back into to writing these updates, this will be somewhat unorganized.

Training has been going just ok - not great, but not bad. Because I had to deal with my back injury from August to October, I think that I have some hesitations in pushing myself out of fear of re-injuring myself. While slow is good sometimes, I think that I might be taking things a little to slowly I'm primarily following Hal Higdon's Half Marathon Training : Novice 1 Program (link: ***), which calls for about 3-4 runs each week. Also, most of the runs are in the easy range.

To figure out my pacing for this training runs, I used Runner's World Race pace calculator for a 2:30 half marathon (link: ***). Hopefully, I'll have a time that's faster than 2:30 for this half marathon on March.

With the exception of the tempo and VO2-max runs, I have been meeting my target times. The long runs have been a bit interesting. I know these runs are supposed to be slow; however, I do not know if my current pace range (11:46-13:13 min/mi) is TOO slow for me. Even with walking about 0.15 - 0.25 miles at the beginning of each mile, I'm still running 11:45 min/mi. You know what? I'm not gonna say that this is too slow because I'm still at the 7 mile mark for my long runs. Perhaps, I'll started landing in the middle point of the long run range once I hit 9+ miles for the long runs.

Oh last weekend, the hubby and I visited my hometown (Va. Beach), and we had a chance to actually vacation. What do I mean by "vacation"? Since it's the off-season, the hotels on the Oceanfront were "dirt" cheap. Prices were around $100/night instead of the typical $300+/night rates. So instead of staying at relative's place (since I've FINALLY started renting out my mother's house), we decided to stay on the beach. BTW, if you are ever in Va Beach, I highly recommend Hyatt Place Va Beach/Oceanfront (link: ***) for a few reasons:

• It's right on the boardwalk, so you will wake up to the sunrise overlooking the Atlantic (depending if you get a room with an oceanview).

• Also, it's in a decent section of the boardwalk, so you'll be near all of the nicer restaurants and bars.

• It's pretty new (I think it opened in 2022), and the rooms are pretty modern.

• Although this was not a consideration for us, the hotel is VERY pet-friendly.

• The breakfast buffet is pretty delicious.

• Also, the boardwalk is a great place to run, and you'll have King Neptune cheering you on. ;)

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Now, we are back to reality and dealing with snow that has hit the northern part of the mid-Atlantic region. Since I hate running in the snow, most of my runs this week have been treadmill-based. While I hate running in the snow, it sure does look pretty.

Strength Training:

While I have been consistent with strength training, I'm not really sure what I should be doing in the gym. Similar to my concerns about my back in regards to running, I have similar concerns with weight lifting. That said, because of my back situation, I have been focusing on lower body exercises that I normally ignored in the past, e.g., single-leg deadlifts, cable leg extensions, abductor/adductor machines, back raises, and weighted back extensions, etc. The book below might be right up my alley.

In a previous post, I low key complained about the "riff raffness" of my local Planet Fitness. However, I received an amazing Christmas gift because another local Planet Fitness opened up a couple of weeks ago, and it's more or less the same distance from my apt as the crappy one.

So this is great because I have a nice Planet Fitness near work and a nicer one near home. In other words, I have no excuse for not hitting the gym.

Racing:

Except for the Rock n Roll DC Half Marathon, I don't have anything on my race calendar for the upcoming months. BUT, that will change soon (hopefully). Recently, I learned about Run Washington (link: ***), which has a collection of local races in the DMV area.

Although the races do not look as robust as the one from New York Road Runners (NYRR), something is better than nothing. In fact, I'm eyeing a couple of races in February.

• Kemp Mill (C)hills 5K/10K (Silver Spring, MD)

• 2024 Falling for You 5k, 10k, & Half (Potomac, MD)

• (maaaaybe) Cupid’s Undie Run (Washington DC)

Since I used to be a member of Front Runners NYC, I might be interested in doing a run or two with Front Runners DC (oh, I'm sorry . . . DC Front Runners).

2024 km in 2024:

Ok so I'm going to try to run 2024 km in 2023. Last year's goal (2023 km in 2023) was a big fail due to my back injury. Well, let me keep it real. I probably wasn't going to make 2023 km even without the injury.

At least, I'll have 366 days instead of the normal 365 days to complete this task in 2024. ;)

Dieting/Proper Eating:

I'm back on my intermittent fasting plan. Starting this week, I will begin my full 16-hr fasts. While intermittent fasting has been going well, I need to start focusing on proper eating and portion control because I would like to lose at least 20 pounds by the end of April.

Goals for the week:

-Make health appointments. I need to find an internist because I have not had a physical with full blood work in two years. Also, I need to find an optometrist and a podiatrist. One of the crappy things about moving to a new city is having to find new medical specialists.

-Update my running playlist. It seems as if Eurovision has taken over a lot of my running (and general) playlists.

-Start meal prepping.

RnR Washington DC Half: Training Wk 0

Preface

Ok! Enough of this pity party with these “road to recovery” posts. 😉 The die has been cast, and I have officially registered for Run Rock n Roll Washington D.C. Half Marathon (RnR D.C. Half).

General Workouts:

Although my RNR DC training plan is supposed to begin on Dec. 24, I figured why not start now? What do I have to lose . . . aside from a little weight. As expected, it’s been a bit of a struggle getting out to run since I have not trained since August. I guess everyone has to start somewhere. Right now, I primarily have been doing 3-4 miles treadmill and easy runs. For this upcoming half marathon, I’d like to run it in 2:30 (or less). Thanks to Runner’s World online training pace calculator (link: ***), I now have some times that I would like to shoot for while training.

So far, I have been nailing the time range for my easy runs, but it’s time to start doing more challenging training run (e.g., tempo, VO2-max, and speed form runs).

I’ll admit that it has been a bit difficult to initiate my outdoor runs because it’s getting colder and darker out. During the month of December, I will have a little bit of motivation to fit in some outdoor runs because it’s that time of the year for Runchat’s annual holiday scavenger hunt.

Although there are 12 items in this hunt, I’m going to see how many times I can complete the list. Speaking of December challenges, I have a few more.

Plankmas:

A group on Twitter does monthly plank challenges, so I have a new challenge for December.

For this challenge, I plan to add a minute to each day’s challenge. I’m not starting from scratch because I participated in this challenge during October and November. Well, I kind of half assed October. Maybe I will break the 2.5 min time point this time around because I kind of stalled at 2.5 mins by the end of November.

Closing my Apple Watch rings:

Right now, my daily rings are set at standing 12 times (blue), exercising for 30 min (green), and burning 1350 calories (red). For this challenge, I would like to close all of my rings at least 20 times this month.

2023 km in 2023:

A BIG HA HA because it’s quite clear that I will not complete 2023 km in 2023. I guess that leaves 2024 km in 2024. 😉

Marathon Lotteries:

Looks like there will not be a Berlin Marathon for me in 2024.

I gotta say that I was a bit disappointed when I first opened the email because this is the 4th year in a row where I have been unsuccessful in the lottery. Not to be a bit of a hater, but it’s a bit frustrating seeing folks in my various social media running groups letting everyone know this is their 3+ time gaining entry into a World Major via a lottery. Bah humbug. Not to be a sore loser or a hater, but I don’t think folks should not be allowed to enter a World Majors marathon lottery if they have gained entry 3+ times in five or so year period. Well, it is what it is . . . I guess that I’ll receive my ‘thanks but no thanks’ for Chicago’s Marathon lottery in a couple of weeks.

Let’s not be so negative. If I’m not selected for Chicago’s marathon, I guess it will give me an opportunity to pursue Richmond’s marathon, which has been labeled as ‘America’s Friendliest Marathon’. The other day I was listening to the Marathon Training Academy’s podcast about finding community in running, and the panel sold me on this marathon.

Although the panel’s topic was a bit lame i.e., a bunch of advice that tends to work for a few people. However, the panel enthusiasm for this marathon was so inspirational. Ok, maybe they were so positive and inspirational about the Richmond Marathon because the panel did the podcast from the marathon. Also, I think Richmond Marathon is a sponsor of the Marathon Training Academy podcast.

Goals for the week:

I guess these will be goals for next week since this week is almost over. 😉

-Keep on keeping on. 😉

-Update my running playlist. It seems as if Eurovision has taken over a lot of my running (and general) playlists. I’m only saying this because 70% of my Spotify Wrapped 2023 playlist were songs from Eurovision.

-Get back to proper eating habits (e.g., intermittent fasting). For some reason, this has been REALLY hard for me.

RnR Washington DC Half: Training Wk -3

Preface

Ok! Enough of this pity party with these “road to recovery” posts. 😉 The die has been cast, and I have officially registered for Run Rock n Roll Washington D.C. Half Marathon (RnR D.C. Half).

Eh, ain’t nothing really going on but the rent. Overall, I think I had a good week in terms of working out. Working out is the easy part, but managing my food intake is where things get a little tricky. Actually, let me correct that: managing my LATE-NIGHT food intake is where things get a little tricky. There’s something so comforting about eating god awful food after 9 pm.

General Workouts:

This past week, I managed to log in five workouts at the gym. It’s kind of cool because I’m getting to the point where I’m like: Kwame, let’s do one more set, let’s run/stair climb for 5 – 10 more minutes. I’ll say that this rarely happens with strength training at the gym because I become easily frustrated with the 50 million other folks working out around me. Have I ever mentioned that I’m an only child who frequently suffers from only child syndrome? 😉

Now, that I’ve been strength training for about two weeks with no major back issues, I think it’s time to slightly increase the intensity of my strength workouts. Although I have been doing random strength training workouts, I’m gonna dedicate some time to find a couple of strength training workouts that focus on on running.

Boy did I catch a good episode of Marathon Training Academy (episode: Don’t Fear Change, Master It!). This episode really hit home for me because for a lot of athletes (professionals and regular folks) tend to base their identity on their sport of choice. When an injury happens, it can lead to depression. Because of my back injury, I did experience some slight depression because I could not run. The podcast recommended diversifying your physical interests. Ok, so this isn’t anything new, but it was nice to hear it again. Since I could not run (or pretty much do anything physically) during my recovery, I did consider volunteering for a local running organizations, but my lazy a** just couldn’t get it together. Every year, I tell myself to find some new interests besides running, brunching, Eurovisioning, cocktailing, and watching reality TV. Hey, I have started reading more so that’s something. Perhaps, 2024 will be the year that I actually find something else to do.

Around this time last year, Apple Maps typically would recommend directions to Plaza Azteca (a Mexican restaurant where I would celebrate Margarita Martes/Margarita Tuesdays) and The Waffle House.

The other day, I tried out my new gym routine . . . well my new commuting to the gym routine. To commute home during my in-office days, I have to take two buses. To help convince myself to go to the gym right after work (as some know, post-work workouts are tough for me), I change into my gym clothes before leaving work and take the bus to Silver Spring. The problem: Upon arriving to the bus stop in Silver Spring, I would say f*ck the gym and take the next bus home. The main reason for doing this: I would lose my workout motivation because the bus commute from work to Silver Spring can be anywhere from 45 to 90 minutes. Now, I’ve found another Planet Fitness near work, which is a 10-minute bus ride from from work.

Goals for the week:

-Start doing some outdoor runs.

-Input my RnR DC half marathon training plan into my fitness calendar.

-Get back to proper eating habits (e.g., intermittent fasting)