We appreciate your support of the Weekly Wrap. Our Guest Host Series continues for a few more weeks. Thanks to all of you for making it a success. This week's guest host is the lovely and inspirational Michelle @ Running With Attitude. Be sure to visit Michelle and leave a comment. Please do not just drop a post and run. The sole purpose of this linkup is to support active women. Our next guest hosts will be Madhuri @ Ponder 'N' Wonder on August 20th and Teresa @ Finding Fabulous at Fifty on August 27th.
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If you read last week's Weekly Wrap, you know that Wendy came to visit. In addition to our crazy water skiing antics, we also ran the Shake and Bake 5k. Initially, I wasn't going to do a recap because....well, my performance sucked. I didn't want to sound whiny. But, that isn't fair to the race itself.
The Shake and Bake 5k is a small race with a hometown feel. I've run it twice before and did quite well both times. Located in the shaded, hilly, quaint planned community of Mt. Laurel {note the word mountain in the name} it is the prettiest neighborhood route you'll ever experience. I remembered their nice T-shirts -- in fact I still sleep in one -- and great post race fare. When looking for a race, although small, I knew Wendy would enjoy this one. Please read her excellent recap HERE. Spoiler alert: she smoked it.
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| You never know who the mailbox cam will capture! |
The Shake and Bake 5k is a small race with a hometown feel. I've run it twice before and did quite well both times. Located in the shaded, hilly, quaint planned community of Mt. Laurel {note the word mountain in the name} it is the prettiest neighborhood route you'll ever experience. I remembered their nice T-shirts -- in fact I still sleep in one -- and great post race fare. When looking for a race, although small, I knew Wendy would enjoy this one. Please read her excellent recap HERE. Spoiler alert: she smoked it.
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| The softest T-shirt you can imagine! |
What went wrong? It was hot but we did not have our usual excessive humidity; there was no visible muck in the air. I could say it wasn't my day and leave it at that -- but that is not quite accurate. I have no legitimate excuses. I simply failed to respect the distance and follow my normal routine. Sparing you all my stupid decisions, I'll just mention the worst one -- drinking coffee while driving to the race, which I know from experience is a HUGE mistake. {Yep, I had the side stitch from hell over that cup.} No lie, I thought I was going to toss my cookies when I came across the finish line. I had to sit in the grass for a few minutes and collect myself.
When you boil it down, I got what I put in ... my worst 5k time since my very first one! Shame on me for not controlling the things I could. I threw myself a wee pity party. By the time I had eaten the post race watermelon and a buttermilk popsicle from Steel City Pops, I felt much better. [By the way, we both decided that popsicle was the best thing we'd ever eaten.] After the stop at Peach Park on the way home for peach cobbler, I had decided it was good (yet humbling) lesson learned.
Moving on... Although I wasn't proud of my own performance last weekend, I am incredibly proud of this lady right here!
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| Congratulations, Karen! |
Some of you may know Karen from Fit in France. She has taken a step away from blogging but you can follow her on I/G @ fit_in_france. I am privileged to be coaching Karen for her upcoming Disneyland Paris Challenge. Because she was also registered to run the Beach to Beacon 10k, that's what we concentrated on first. She tackled her speed intervals like a boss! I'm so pleased to report she ran an excellent (yet hilly!) race with a finish time of 56:20. I could not have asked for anything more. I'm incredibly proud of the hard work she's put in over the last months. It definitely paid off on race day.
I ran a couple of times this week, but nothing over 5 miles. With a few half marathons on the fall calendar, the real work will start soon enough. Wanting to increase my cycling mileage for a fall Century Ride, I planned to ride 50 miles on Sunday. I didn't make it. I cried uncle at 33. It was disgustingly hot and there was no shade on this route...except in the gazebo. My total cycling mileage for the week was 79.7 collected from three rides. I'm OK with that.
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| Saturday's "short" and hot ride of 21.6 miles |
I ran a couple of times this week, but nothing over 5 miles. With a few half marathons on the fall calendar, the real work will start soon enough. Wanting to increase my cycling mileage for a fall Century Ride, I planned to ride 50 miles on Sunday. I didn't make it. I cried uncle at 33. It was disgustingly hot and there was no shade on this route...except in the gazebo. My total cycling mileage for the week was 79.7 collected from three rides. I'm OK with that.
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| Taking a shady break on Sunday's hotter ride. |
We are celebrating the Weekly Wrap's second anniversary all month long. Make sure you visit Tricia to enter this week's giveaway! Next week you can find another giveaway right here. Congratulations to last week's winner:
a Rafflecopter giveaway
And that's a wrap!
Are you training for a fall race? If so, which one?
I feel bad, talking you into the coffee! You know it's my pre-race...
ReplyDeleteI had no idea how that 5k would go... I haven't run one for years! But while I've been struggling with long distances, I've found my speed again and that's kind of fun. Although a 27 minute 5k is nothing to brag about...
Miss you tons!
I knew better about the coffee. It was nobody's fault but my own. I think 27 is definitely something to brag about in the heat and with the hills. Miss you tons too!
DeleteAwwe man, we've all been there with making mistakes on race day! I am sorry to hear that you had that awful side stitch, I know how annoying those can be!
ReplyDeleteI haven't had a side stitch in ages, but that one made up for lost time!
Deleteooh the coffee right before the race uh oh. I have to wait a whole hour after coffee. At least you and Wendy had a blast. So fun that you are going to train Karen
ReplyDeleteI typically don't do coffee at ALL before a race, certainly not before a 5k. My only exception is for a half marathon and ONLY if I have at least 3 hours beforehand. I knew better!
DeleteI definitely need coffee before a race. But a couple hours, not right before ! That wouldn't have worked for me either.
DeleteYay for Karen!!!!! She found herself a perfect coach ;-) Isn't it crazy how we sometimes take a "little 5K" totally for granted (in terms of training) because it's only 3 miles, but it sometimes comes back and bites our buttocks. I've been there more than once. I have learned to respect every race ...because each one has its own set of challenges....and that Humble Pie will be ready and waiting for us at the finish line ;-)
ReplyDeleteWendy can attest how I cheered when I found out about Karen's time. I was so proud of her! Yeah -- so guilty about "just a 5k" on this occasion. I had a little too much fun the evening before as well. All my fault!
DeleteHolly has been the perfect coach. Challenging but not too difficult. Lots of variety. Very reactive. Encouraging. It has been a fantastic experience !
DeleteI feel of all the race distances, I always race 5k's the dumbest. Usually it's my pace that catches me with a quick start. Sometimes we just need that reminder to stay disciplined. Sounds like you already shook it off! Great job with your workouts this week!
ReplyDeleteTo me, 5ks are the toughest distance of all because you have to be on fire from the start. I usually respect that -- but failed to on this day.
DeleteI'm training for the Wine & Dine Half Marathon in Disney World -- my first Run Disney -- YAY!!
ReplyDeleteYou know, I never used to think of running as a performance type of sport. You were either a good runner or you weren't. Since I've started running, I've learned better. Sometimes a run or a race just isn't great. I love how you've made yours a learning experience! Even when things don't go our way, we can always take something away from the situation.
Disney holds a special place in my heart as the location of my first half marathon as well as my first full. They sure know how to put the FUN in racing.
DeleteOoo that coffee would have done me in too. I marvel at people who can drink coffee before running - I'm not one of 'em for sure!
ReplyDeleteGlad you bounced back and had a good week!
I can't handle coffee before a race. And I know that! So stupid. I do love it after a race though!
DeleteIs't it crazy how one little thing can derail a race? Congrats to both you and Karen! Karen for smoking it, and you for coaching her to a great time on a hilly course!
ReplyDeleteThanks, as always, for the linkup. :-)
Thank you! I've really enjoyed coaching Karen and I know she will do well in her Disney Challenge too!
DeleteThanks ladies for the encouragement and coaching. It is the first time I have worked with an official running coach and I am loving the experience !
DeleteI never knew that coffee could cause a side stitch during running! Nausea and stomach problems are the absolute worst. But good that you dusted yourself off and got some other runs and rides in, so overall good week!
ReplyDeleteI don't think it is necessarily coffee -- any liquid would do it to me. I drink very little before a race because I know I will suffer greatly. Wendy had no problem after drinking her coffee.
DeleteThat buttermilk popsicle does sound intriguing! The peach cobbler is a sure winner though. Congrats to Karen. I know she's been taking her training seriously! Are you wearing regular shorts on your bike???
ReplyDeleteOn the planned 50 miler, I had on padded shorts underneath. Oddly, outdoor cycling does not bother me but I do wear padding on long rides -- just in case. Trainer rides? Holy Moly. I need all the padding I can get!
DeleteMaybe you need a better saddle on your trainer? Or do you use the same bike. I used to do fine in normal shorts, but now I need chamois and chamois butter.
DeleteI use the same bike. I haven't had to use any butter yet (but I will for the century, just in case). I get the bruising feeling from my trainer rides -- but not an outdoor ride. Go figure!
DeleteI know I'm going to need to be careful in Vegas for RnR, and need to be smart about my eating and drinking. I know it's going to be a challenge, but I want to go after my PR and know it'll be worth it.
ReplyDeleteI'm worried about Vegas! I know it will be tempting to eat and drink normally on that day instead of doing what I would normally do before a race. And...I've never raced a half marathon a night! Yikes!
DeleteButtermilk popsicle?! That sounds ... maybe good. Like milky? I've had buttermilk peach ice cream (Jeni's) and it was so good! Tart and sweet and delicious. I can't drink coffee before running - but I don't drink coffee anyway :)
ReplyDeleteIt tasted like a very sharp cheesecake flavor. It was fantastic! I love coffee but know I should wait until AFTER the race.
Deleteside stitch - UGH!! But you finished and you learned from it!
ReplyDeleteI do drink coffee but not right before.
If I have a LONG drive to a half marathon, I will let myself drink a small coffee. For a 5k? NEVER. I figured that out a long time ago. What was I thinking?
DeleteHMMM, I always drink coffee (just one cup) before a race, works for me! Well, even if you weren't fast you two had one helluva a good time! That is the part you will remember! :-)
ReplyDeleteIt worked for Wendy too. If I remember right, everyone at PCB drank coffee before the race except me. I don't think it's the actual coffee -- it's the amount of liquid sloshing around that causes pain.
DeleteIt is my mission in life to take a "Hoho's mailbox" pic! :p
ReplyDeleteWell come on down, Sista! We can make that happen. A March half marathon perhaps?
DeleteSo sorry about the 5K. Thankfully it wasn't a goal race and was more of a chance to get out there and get a run in, but still it stinks to run a time that doesn't reflect your training. Either way, you can't control when your bad and good days happen, sometimes the bad days are on race day. Plus, you had a break from the usual routine and sometimes that is bad, but other times that actually works out, you just never know. I'm glad you had a good week, though!
ReplyDeleteI also have not trained for any speed lately as I'm taking an off season and running low mileage. Like I said, I got what I put in. It was a well done race with a friend...so, I'm not complaining. I just wanted to be honest about my performance.
DeleteExcited I won the giveaway! Thanks! Sorry to hear about your side stitch on your 5k. Congrats to Karen! Sounds like you're doing an awesome job coaching!
ReplyDeleteI'm happy our first prize went to someone who has supported the WW from the beginning! We appreciate that. Karen has been an absolute gem to coach.
DeleteI think we have definitely clicked as coach & trainee !
DeleteWhat a brilliant time for Karen's 10k! Wow! I like your honesty regarding your 5k race, "I got what I put in". Never easy to admit that but also don't be too hard on yourself either. You got out there and did it. Well done for showing up x Happy 2nd Year Anniversary! This link-up is amazing and so well-run :-)
ReplyDeleteSometimes there are circumstances at races beyond your control. But on this day, I did not control the things I could have. I am happy to see you join us this week!
DeleteCongrats to Karen on Beach to Beacon! I can attest that it was a wicked humid and hilly race.
ReplyDeleteIt's funny, I saw others talking about the humidity at B@B but Karen did not mention it at all. Now I'm even more impressed with her time! I did see the elevation chart from her Garmin. YOWSER.
DeleteFunny because I am usually really bothered by the heat and I didn't find the humidity that bad. And yes, lots of hills. Luckily I trained on them, thanks Holly for insisting on 'eating hills for breakfast'. That stayed with me. LOL
DeleteI am sorry to hear about the 5k. I like that you did a pity party and moved it. I am sure the next one you are going to rock it!
ReplyDeleteThere's always the next one!
DeleteI've had some pretty bad races in my time. I still think you did a good job! Plus you got to hang with Wendy so that's a huge win right there!
ReplyDeleteCongrats to Karen. Good job, coach!
It's always fun to run with a friend, regardless of finish time! Karen has been a joy to coach.
DeleteSorry the 5K didn't go as well as you hoped, but I'm sure you still did a great job!
ReplyDeleteI'm so happy for Karen! I didn't know you were coaching her, what a great finish time! I definitely miss Karen's blog but I do follow her on IG.
I'm training for RNR Brooklyn Half Marathon, but my next race is RNR Montreal in September. I'm excited to see how it goes!
I miss Karen's blog too! It was nice to get a little taste of French living each week. Montreal in September sounds very nice.
DeleteChicago is 8 weeks away and my training got SO off track with my recent move. I need to get back on it! I don't blame you for pulling the plug at 33 miles- it was super hot this weekend and I did the same on some of my runs! Sometimes I think continuing on in bad conditions actually does more damage than good.
ReplyDeleteI absolutely agree with you regarding continuing on when you are struggling -- it's not the best idea.
DeleteSome races are about the expierence and not the time and I know you and Wendy had a great time getting to run a race together!
ReplyDeleteI can tell without a shadow of doubt Karen will do great! She has a super awesome coach helping her!
My October race is about 3 weeks sooner than the last few years an boy can I tell it. I'll be so jealous seeing all the people we know doing the Chicago but I'm super glad I'm not training for a marathon right now!
I have no regrets about skipping the marathon training this summer. And I can't even imagine how I did it the previous two. But, I just feels so much hotter this summer. October is still pretty warm around here too.
DeleteI don't think I could do a buttermilk popsicle... I can't really imagine what it might be like! Right now I've got the Disneyland Double Dare coming up, quickly too - I'm not really training for it (mistake #1?) but I'm confident about the 16 minute per mile pace limit... I'm just running for fun. My goal race was the Navy-Air Force Half, but I'm dropping down to the 5 Miler because my training hasn't been super successful.
ReplyDeleteThe popsicle tasted like cream cheese. The Disneyland Double Dare sounds like a fun event!
DeleteThanks for the shout out ! It has been a gray experience for me working with you also. Looking forward to the next few weeks. Sorry about your 5K. Sometimes those things happen....but I think that all race experiences, good or bad, make us a better runner.
ReplyDeleteYou are welcomed! It's been a real pleasure to be your coach. I know you will do great in the challenge.
DeleteI also can't do coffee before a race. I keep thinking I should "train" myself before long weekend runs, but never do. Isn't it weird how some 5ks just go badly? At least it's only 3.1 miles of suffering. ;) I'm training for the Bozeman Half in early September. I'm used to training for mid-October races, so this should be interesting. Have a good week!
ReplyDeleteYes, I was very glad it was just 5k! Will this be your first half marathon in your new location?
DeleteIt's my first in Bozeman, but second in the state. I did one in July that was 1600 ft lower, so we'll see how I fair in a bit higher elevation! ;)
DeleteI hate that you had such a bad race! I had a terrible 5K about a year ago and it really was mostly my fault; I guess we get complacent? Sure does knock you back to reality, though.
ReplyDeleteThat's describes it to a T - complacent. It is very humbling.
DeleteEven though the 5k did not go as you hoped, sounds like the post race treats were great! That's all the really matters, right?
ReplyDeleteAll was not lost! I got to run with a dear friend I don't see very often and enjoy some awesome post race treats.
DeleteI am sorry the 5k went so poorly. Sometimes we're our own worst enemies. :(
ReplyDeleteBut kudos to Karen! Darn, I picked the wrong week to drop off of IG & didn't see how smoking she was. And congrats to you, Coach Ho. :)
When I saw her finish time I just whooped and yelled. Ask Wendy! She did great.
DeleteI just love your mailbox pics! I really liked your lesson that you got what from it what you put in. That's something we all need to remember. But, you also have those days too where nothing seems to go right. At least you finished!! And in this heat, that's impressive! You'll rock the next one! Your cycling miles for this week is impressive too! I'm always amazed at how many miles you can ride!
ReplyDeleteOr maybe I should say I'm in awe of how many you ride because I could never even get close to that!
DeleteI'm sorry about your race but you'll do another one and do better and all will be right with the world again. So try to keep your spirits up until then :-)
ReplyDeleteI appreciate that. I'll behave before the next one too!
DeleteSorry to hear that your 5K didn't go as planned. Sounds like you had some yummy post race goodies though! Congrats to Karen on her 10K race!
ReplyDeleteThe time spent with a friend (and the post race goodies) were more than enough to lift my spirits.
DeleteCongrats on the 2nd anniversary of the link up! Sorry the 5k didn't turn out the way you wanted but it sounds like the post race food helped make up for it :)
ReplyDeleteIt's amazing this link has been around 2 years. We are glad you are a part of our tribe.
DeleteSorry to hear about the tough race... I've definitely learned my lesson about respecting the race no matter the distance.
ReplyDeleteI usually respect the distance too. This was just a major slip up.
DeleteButtermilk Popsicle! Sounds delicious! So unique!!!
ReplyDeleteWhen we inquired, the popsicle man said it tasted like cream cheese. Hello? No brainer.
DeleteI don't think it is necessarily coffee. Too much liquid in my stomach is fatal. And I know that. I've done great outside on the bike until just recently. The heat coming off the pavement is just intense now. Shade is a must.
ReplyDelete