Giveaway: Fifth Third River Bank Run 25k Registration

GIVEAWAY CLOSED —- Who wants to race in the LARGEST 25k in the country?! Thanks to the incredible generosity of my friend, Katie, I’ll be doing a giveaway for her 25k bib to the Fifth Third River Bank Run in Grand Rapids, MI on May 12th. She will be gifting and transferring her bib to one lucky winner since she sadly won’t be able to make it to the race this year and has opted to skip the deferral process. The energy at the starting line is electric for this race! It brings out some amazing elite athletes as well as many first time 25k runners! It’s one of those races I think everyone should do at least once if they’re interested in distance running.

If you haven’t registered for the 25k for this year’s race yet, but want to run it, you may enter this drawing by picking a number between 1-1000 and comment on this post with your number.

I will use a random number generator to select the winner (closest without going over wins). Contest will close next week Wednesday at 10am EST (4/4). Winner will be announced on this post later in the day on Wednesday and I’ll send the winner an email with info on how to claim the race bib. GOOD LUCK!🍀

Random number selected:

Congrats, Colleen for picking number 578 (the closest without going over the chosen 736 number). I will contact you soon!

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Speed Work on the Treadmill (+ link to handy running calculator)

As most of you know, I’m a big fan of speed work on the treadmill. I can’t achieve the faster paces outside, so it’s good practice to get my legs used to the faster turnover in a more controlled environment.

treadmillrunpic

As far as training goes, sometimes my plan will have the recovery intervals listed in time instead of distance. I don’t know about you, but when I’m running (especially pushing myself), I don’t want to have to do mental math to figure out when I have to do what. That’s why I ALWAYS pre-program my watch if I’m running outside, and why I do this method I’ll detail below for treadmill running. It’s easy thanks to this handy running calculator, but just takes some time to type out your workout with the information.

EX: Today’s speed workout was 1 mile warm up, 6×800’s with 90 seconds recovery between, and 1 mile cool down (which I extended .1 to end at an even 6). I chose 10:00 min. mile for my recovery pace. So, in the calculator I typed in 1 min. 30 seconds for the time, 10:00 for the pace, and then hit calculate distance. It then fills in the blank spot with .15 miles.runningcalculator

So, in my calendar on my phone I type out the plan step by step so I literally don’t have to think about it at all and can focus on the run.

speedworkThat’s what works for me! I’m a bit type A, so this is probably comical for most haha! But, it gets the job done. Hope that helps if you were ever wondering how to figure that out. I don’t know what I’d do without that calculator!

Week(s) in Review: Nov. 27 – Dec. 3 + Dec. 4 – 10

After being so sore I could hardly run after some lower body work, I moved some things around for the second week and I think I found a better schedule this past week that I’ll be able to stick to once official 10k training starts. These past two weeks were a good test to see what I can expect for spring training. Instead of doing another tempo on Sunday’s, I’ll probably just do what I feel. In the winter, especially on snow covered roads, I’m taking it mostly easy — this makes it easy right now to still do lower body strength and not have it interfere with set running “workouts”. Which, I know sounds funny — I’m training for a RUNNING race, right?! Well, I’m just going off past experience with this training plan. I’ve never used the 10k plan, so this part is all new to me. But for longer distances the 3rd day was the easy day. If I feel fantastic and don’t feel like I need an active but easier day, I’ll go ahead and do another tempo. I’ve been wanting to keep my strength workouts even though my training plan doesn’t count it as cross training (I’m going to do HIIT for my cross and the weights/strength workouts will be a bonus). Right now, I’m pretty heavy on the cross training since my goal is to increase strength. I used to have a lot of problems getting injured and my doc always told me it was because I had weak glutes and hamstrings. So fingers crossed this will all pan out for me! I’m really excited for next year’s race calendar!

Here’s what the past two weeks looked like… **note: I forgot to write down the yoga class I take on Friday’s — BOTH weeks 🤦‍♀️** …

Anyone else geeking out about spring training already? I can’t wait for race season to start again!!