Thursday, June 6, 2019

Wayfarer's Annapolis 10k Race Review

I'm happy to say that I really enjoyed this race!  I ran the race a couple years ago when it was a Zooma race but it's under new management now.  It's being run by Pacers, a local running store, and the theme has changed from a women's race to a travel inspired race.  I've done some local Pacer's races and I knew they usually put on a well organized race, so I was excited to give this one a try again.

There was a 10k and a half marathon but given that the race was in June, we decided on doing the 10k.  That's kind of my limit for races between the start of June and the beginning of October.  Too much heat and humidity for me otherwise.

The weekend started off with my friend picking me up Friday afternoon and we drove to our Annapolis hotel, which took about an hour.  There was bib pick up at a local running store right by our hotel.  There was no line and no fan fare.  In fact, there weren't even any signs and we were a little worried we were in the wrong place.  But we asked the woman working at the register and she was able to get our bibs for us.  Instead of shirts, they had fanny packs.  There were four different designs we could pick from.  I like that they did something different than shirts but I'm not sure how much use I'll get out of the fanny pack.  After that, we went to Paladar for dinner.  They have Latin American food with lots of veggie and gluten free options, so it was a win for both of us.


The race started at 7am the next morning.  We woke up at 5 and left the hotel by 6.  It was only a 15 minute drive to the Nave Marine-Corps stadium and there was plenty of parking.  The other benefit of the start is that there were actual bathrooms in the stadium.  We also did a 15 minute warm up and then lined up at the back of the pack.  It definitely seemed like there were fewer participants this year than when it was a Zooma race.  There were only 313 runners in the 10k and 309 in the half according to the finisher results.

Warm up was just running around the stadium

The race started on time and we were off!  All of the runners started together and the half marathon didn't split off from the 10k until around mile 5 or so.  Since I was in the back of the pack, it never felt too crowded to me.  However, there was one section where the course was really narrow due to construction and I'm sure that must have been difficult to people in the middle of the pack.



It was a pretty course, with some water views, a bit of the course in the old town section of Annapolis, and some hills.

 

There was more uphill during the second half of the race and I definitely suffered there.  In fact, my splits were horrible since I went out way too fast.  Look at the difference between the first three miles and the last 6 miles!


My goal for the race was an average of 13 minutes per mile.  And I ended up with 13:08, which I was pretty happy with.


I knew that my pace was impacted by the hills and the heat, as well as going out too quickly at the beginning.  My coach did the calculation for me later and given the heat and dew point, my goal pace was actually 13:15, so that made me even more satisfied with the 13:08.  Of course, I wish I had executed better so that I could have had more even splits but that's something I need to keep working on.


The post-race party was at the stadium and we had tickets on our bibs for a free beer and a free slice of pizza.  There was music and places to sit and relax as well.  We indulged in a beer but skipped the pizza since we had brunch plans next anyway.


The logistics were easy leaving the race as well.  It was a short walk back to our car and there wasn't a lot of traffic leaving the stadium.  Overall, this was a great race.  It was small, not too crowded, and really easy logistics.  The only con I have is that it's in June and therefore tends to be hot and humid.  But I would definitely recommend it for anyone looking for a Summer race in Maryland.

 
A sparkling wine flight and summer veggie risotto for post-race celebration!


Monday, June 3, 2019

Wayfarer's Annapoli 10k- Training week 11

Well, my race is over!  It went fairly well and I really enjoyed the race.  I'll get into details later this week but here's a summary of the week as a whole.  The good news is that the week went exactly to plan.

 Monday - making up the weekend's long run so it was included in last week's summary.

Tuesday - Strength training


Wednesday - 1 mile warm up, 7x 100 meters, 1 mile cool down.  It was going to be in the 90's so I made this my transition to waking up early and running before work.


Thursday - 2 miles at the gym after work with some strength training


Friday - rest day, plus meeting up with my race partner to drive to Annapolis.

 
A yummy dinner of a guacamole trio and jackfruit tacos

Saturday - Race day!

All smiles after the race

Sunday - 3 mile recovery run at a very easy pace.


I'm not sure what this week will bring since I'm not in training any longer!  I'm thinking of a November half (trying to decide between Richmond and Philadelphia and would welcome any feedback) but I'm going to take this week by ear.  Here's a rough plan.

Monday - Rest day with an evening meeting
Tuesday - 3 easy miles
Wednesday - strength training
Thursday - 3 miles easy
Friday - strength training
Saturday - 4 easy miles
Sunday - 4 easy miles (will be in the city so hoping to explore a new route!)

I'm linking up with Deborah and Kim for the Weekly Rundown!

weekly Run Down

Tuesday, May 28, 2019

Wayfarer's Annapolis 10k, Training week 10

The race I'm working toward is the Wayfarer's Annapolis 10k in June.  This used to be a Zooma race and I did it in 2017 when it was still run by Zooma.  I'm excited to see how it's different now.  And Annapolis was a beautiful city to run in.  I haven't really trained for a 10k since my first 10k in 2014.  Since then, any 10k's I've run had been part of training for a longer race.

It's race week already!  The Spring has flown by and we're almost to June.  I'm excited about the race and my mini girl's trip to Annapolis.  And overall, I'm pretty happy with how my training cycle has gone.

Last week's training was ok.  I rolled Monday into the weekend since it was a long weekend and therefore was able to get all my runs done, along with 1 strength training session (instead of the 2 I wanted) and one yoga practice. Here are the details.

Monday - planned rest day

Tuesday - unplanned rest day

Wednesday - 1 mile warm up, 4x 4 minutes, 1/2 mile cool down.  Those 4 minute intervals were tough.  I was shooting for 11:30 pace and I was faster than that on all my intervals so I was pretty pleased.


Thursday - unplanned rest day

Friday - 4 mile easy paced run


Saturday - 4.5 mile easy paced run along with strength training at the gym.


We also went over to a friend's house in the evening and I spent lots of time petting her pups :)


Sunday - 30 minute walk plus yoga in the evening.  My knee was hurting so I decided to take advantage of the extra day in the weekend and move my long run to Monday.

Lots of bunnies out in the neighborhood this week

Monday - 2.5 miles easy, 5x 3 minutes, 1 mile cool down.  The run went well and my knee didn't seem to be hurting any more so yay!  We also went out later in the day to catch a movie (Book Smart) and play some games at Dave and Buster's.


So overall it was a nice, relaxing long weekend.  Here's the plan for this week.

Tuesday - strength training
Wednesday - 1 mile warm up, 7x 100 meters, 1 mile cool down
Thursday - 2 miles easy
Friday - rest day
Saturday - 10k Race Day!
Sunday - Walking and yoga

Monday, May 20, 2019

Wayfarers Annapolis 10k, Training week 9

The race I'm working toward is the Wayfarer's Annapolis 10k in June.  This used to be a Zooma race and I did it in 2017 when it was still run by Zooma.  I'm excited to see how it's different now.  And Annapolis was a beautiful city to run in.  I haven't really trained for a 10k since my first 10k in 2014.  Since then, any 10k's I've run had been part of training for a longer race.

Last week went ok.  I got in my runs but sadly didn't get in any strength training.  I had my period and was dealing with cramps at the beginning of the week.  But at least I got my runs in so I'm ok with that.  For some reason I can't access Garmin at the moment so I'll have to add photos in later.

Monday - Planned rest day

Tuesday - Unplanned rest day since I wasn't feeling well.

Wednesday -  1 mile warm up, 5x 3 minutes, .5 mile cool down.  This went pretty well, My intervals were all faster than my goal time but fairly consistent.  The last 2 were slower but only by 2 seconds.


Thursday - 60 minutes on the elliptical at the gym


Friday - Unplanned rest day

Saturday - 5 miles at an easy pace.  We also went out for dinner and a fun show Saturday night.



Vegan nachos from Busboys and Poets.  I could barely eat half of it.

Sunday - Met up with a friend to run on a trail in her neighborhood.  We didn't start until 9am and it was hot and humid!  We did 2 miles warm up, 3 miles marathon pace (instead of the 4 planned), 1 mile 10k pace, and 1 mile cool down.

This week should be fairly routine.  Here's the plan.

Monday - Rest day
Tuesday - 1 mile warm up, 4x 4 minutes, 1/2 mile cool down
Wednesday - strength training
Thursday - 4 miles easy
Friday - strength training
Saturday - 4.5 easy miles
Sunday - 2.5 miles easy, 5x 3 minutes, 1 mile cool down

I'm linking up with Deborah and Kim for the Weekly Rundown!
weekly Run Down

Monday, May 13, 2019

Wayfarer's Annapolis 10k - Training week 8

The race I'm working toward is the Wayfarer's Annapolis 10k in June.  This used to be a Zooma race and I did it in 2017 when it was still run by Zooma.  I'm excited to see how it's different now.  And Annapolis was a beautiful city to run in.  I haven't really trained for a 10k since my first 10k in 2014.  Since then, any 10k's I've run had been part of training for a longer race.

Last week was a little tough since I was in Atlanta for work.  When I travel with my boss, she tends to schedule us pretty tightly with meetings all day and often includes breakfast and dinner meetings as well.  So I was pretty exhausted when I got back as well.  But overall, the week went ok.  I missed a couple workouts but felt ok about it because I wanted to prioritize sleep as well.  Here are the details.

Monday - I was making up my long run from the previous day.  I got in my miles and was pretty happy with my paces.


Tuesday - Rest day and traveling to Atlanta.  Between the airport and the conference, I managed to get in more than 10,000 steps even with it being a rest day.

Wednesday - No breakfast meeting so I got up early to get in a run before my meetings.



Thursday - Strength Training - I had a 2 hour break between meetings and dinner so I used that to get in some weights at the hotel gym.

Friday - Rest day and traveling back home.  I had thought about getting up early to get in a run but I was too tired and decided on extra sleep instead.

Saturday - Rest day.  I had hoped to get up and get a run in but I was still pretty tired and decided to just enjoy being back at home.

Sunday - 2.5 miles.  It was supposed to be rainy pretty much all day with a break in the rain around 10 am.  I was hoping to get in 3 easy miles but it started raining harder and harder during my run, and I heard thunder at one point.  So my pace was definitely faster than an easy pace and I called it a day around 2.5 miles.  I joined Mike at the gym after that to get some strength training in.


This week is back to routine at home.  Here's the plan.

Monday - Rest day
Tuesday - 1 mile warm up, 5x 3 minutes, .5 mile cool down
Wednesday - strength training
Thursday - 4 miles easy
Friday - strength training
Saturday - 5 easy miles
Sunday - 2 miles easy, 4 mile marathon pace, 1 mile half marathon pace, 1 mile cool down

I'm linking up with Deborah and Kim for the Weekly Rundown!
weekly Run Down

Wednesday, May 8, 2019

Plant based eating

As I've mentioned on the blog before, I've been trying to go more plant based for a couple months now.  I've been vegetarian my whole life but want to transition to being vegan, mostly for health reasons.  My cholesterol has always been really high (good cholesterol is super high too) but it does better when I don't eat dairy. 

I've been doing ok but transitioning seems to be kind of an easy slide into eating dairy again and once a week turns into twice a week, etc.  So starting May 1st, I've decided to just flip the switch and eat completely vegan.  And because Mike is awesome, he's joining me in making May vegan month for him as well. 

Savory oatmeal with tofu and mushrooms

So far so good.  It's only been a week but I haven't had any slips.  Breakfast and lunch have been easy.  Breakfast has been oatmeal (I've been making a big batch of steel cut oats on the weekend to eat throughout the week, I have savory and sweet options). 


Chickpea salad sandwich

Lunch has been either tofu banh-mi style sandwiches or chick pea salad sandwiches.  I supplement that with fruit and raw veggies with guacamole.


And I'm working on simple, quick weekday dinners that can be plant based.  We've done a simple pasta with roasted veggies and tomato sauce, and we have an easy chickpea stew that I can do.  We also do a veggie banh mi that just needed us to switch from mayo to veganaise to be vegan.  I also have a lot of vegan soup recipes but I'm not sure we'll want soup in the Summer.  I'll see what else I come up with.  And of course, I'm happy to take help from vegan prepared foods from the grocery store as needed.

 
I love the vegan options at Trader Joe's, like this cauliflower gnocchi

But eating out is really where I had been falling off the wagon  before.  What I've found in this past week is that it just takes a little more planning and research.  Thankfully we have a couple places near us where it's easy to get plant based meals if we need a quick meal.  There's Chipotle for Mexican, Honeygrow for stir-fry/noodles, Cava for mediterranean, and Mod pizza as well as &Pizza have vegan cheese.  So we're definitely lucky that way.  When we went to Baltimore this weekend, I was able to find a place that had vegan options in their menu such as the impossible burger and a vegan BLT.  We just had to research in advance and drive a tiny bit further but it was worth it.

This week is going to be a bit tough since I'm traveling for a conference.  I've already done a little research and found places near the hotel that have vegan options.  But it's mostly the conference provided meals that I'm a little worried about.  We'll see how it goes!





Monday, May 6, 2019

Wayfarer's Annapolis 10k - Training week 7

The race I'm working toward is the Wayfarer's Annapolis 10k in June.  This used to be a Zooma race and I did it in 2017 when it was still run by Zooma.  I'm excited to see how it's different now.  And Annapolis was a beautiful city to run in.  I haven't really trained for a 10k since my first 10k in 2014.  Since then, any 10k's I've run had been part of training for a longer race.

This week was pretty food but there was a bit of a damper at the end of the week due to the rain.  Training went well for the most part but rain all day on Sunday kind of derailed my long run.  But that's ok, I have a plan to deal with it.  Here are the details of last week.

Monday - Strength training


Tuesday - Planned rest day.  I also found out I'm getting an award at the conference I'm going to this week.  They sent the plaque in the mail since not all of the recipients will be present at the conference.


Wednesday - 2 mile warm up, 5x 3 minutes/2 minutes recovery, 1 mile cool down.  This went ok, I went out way too fast on the first interval and then tried to slow it down, but all of the intervals were faster then my goal of 11:30.  So even though I faded a bit in the later intervals, I still was faster than the assigned pace.


Thursday - Strength training


Friday - 4 easy miles


Saturday - 5 easy miles with a friend.  I'm not sure what was going on with this run.  My heart rate was really nice and low but I still had a hard time with my breathing.


Sunday - It was raining in the morning but the forecast said the rain should stop by 4, so I planned to run at 4.  But I kept waiting and it never stopped raining.  I think it finally tapered off a bit after 7, but that meant there was only 1 hour of light left and I needed 2 hours of running.  So I decided to do strength training instead, and I 'll take off work an hour early today to get in my 7 miles.


We also had plans to go to the Maryland zoo in Baltimore.  My Christmas present from Mike was the penguin experience at the zoo and we got to pet the penguins!  In addition, since it was rainy, there was hardly anyone else at the zoo.  It felt like we had the whole zoo to ourselves the first hour or so we were there.  The animals seemed to be particularly interested in us and a lot of them came right up to the glass so we had a great time there.


This week is going to be a bit tough since I'm traveling for work.  Here's the plan.

Monday - 2 miles easy, 3 mile marathon pace, 1 mile half marathon pace, 1 mile cool down
Tuesday - 4 miles easy pace
Wednesday - 1 mile warm up, 5x 100m, 1 mile cool down
Thursday - rest day
Friday - strength training
Saturday - 4 easy miles
Sunday - 4 easy mile + 1 mile at 5k pace

I'm linking up with Deborah and Kim for the Weekly Rundown!
weekly Run Down