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Race Report: Scott Coffee 8K

Well, I am about six weeks and three races behind! Sigh….typical!

Let’s get caught up!

The Scott Coffee 8k is one of my most favorite local races; yet, because of its timing, I haven’t run it in a few years.  It falls the day after I get back from the 8th grade overnight class trip- the trip absolutely exhausts me since we work a full day, go to Hershey Park, stay up WAY past my bedtime and then get up and spend all day Friday at the park.  We get home around 10pm Friday night.  Needless to say, I am typically out of commission the next day.  However, I have missed this race and with over 50 of my friends running, I knew it would motivate me to get to the start line.

I woke up Saturday about as exhausted as expected, but with a stomach ache I was NOT expecting (this may or may not have been the dippin dots I ate the night before) and it was making for a rough morning.  It was also raining. Thankfully, because it is so local, I knew I would be okay time wise and just hoped there would be a porta potty in case!  There was and I’ll spare you the details but it involved many visits and finally walking over to the Rite-Aid for some meds.  Lifesaving!

Pre-Race:  Well, I spent most of it trying to to shit myself, but once I took some meds and knew I would be okay, I found my friends and we got some photos! It was a huge group, which always makes it more fun!  Plus, my mom and my boyfriend were both there to spectate, so I knew it would be an exciting finish line.

Race: I took off with my friend Chell for the first quarter mile or so before catching up to my friend Renee and some of her friends.  Ran with them for a while and the first three miles went FAST!  Mile 4 was a bit slower, with quite a bit of walking, but I knew I was well within my goal time, so I tried to stay positive so I could pick it up for the last mile! I pulled it together and got to the finish, pretty much right when I had hoped!

Post-Race: They give out Lacas Iced Coffee and it is SO GOOD! Local coffee and one of my favorites.  We also get it in our race bags, which is an awesome perk!  The race ends at the beginning of the street fair, but unfortunately it was still raining.  We still walked around a little but once we got lunch we were ready to go.

As always this is one of my favorite races.  Very well supported by the locals and always a good time.  For where I am in my training, I was happy with my time.  I hope to be back next June!



Medford Memorial Day 5k

In one week, I chaperoned an overnight trip for the 8th grade, ran field day and survived another graduation!  Now I can get caught up on my draft posts, including two more race reports!

Decided on a whim to sign up for this race because it was a few miles from my house and only $10.  I had off for the holiday and saw no better way to start the day than with a 5k.

Pre-Race:  I was able to sleep in until 6:30 (yes, that is sleeping in for extra 90 minutes!) and since it was close and small, I knew I didn’t need to leave too early.  Got to the race about 25 minutes before start and caught up with some friends.

Race: Had no idea what to expect…have been feeling pretty burnt out from work, but based on my time at the 80’s 5k the previous Wednesday, I knew a (post-injury) PR was possible.  The weather was perfect- a little humidity but cloudy and cool with a little rain falling from the trees from an earlier shower.  We took off and I felt good right from the start…forced myself to keep it slow while I warmed up and then allowed myself to pick it up.  About halfway, I felt like I might be going to fast but decided to roll with it for as long as I could. I was definitely pushing myself, but I walked the water stop and then regrouped for the rest of the race.  I checked my watched at the three mile mark and knew a PR would be close, but possible.  I gunned it for the final push and felt great!  By my time I knew it was going to be one way or the other by seconds, but it didn’t matter because I truly felt great about the race overall.

Post-Race:  Saw the print out and missed a PR by ONE SECOND.  I was kind of bummed but figured there’s always next time.  But then I got home and saw the adjusted time and I had a PR by 17 seconds!

For a small, cheap race it was well run and fun! Good course and a nice little post race.  I would definitely do this again!

memorial day

Next up: Scott Coffee 8k

Product Review- NormaTEC

I tried NormaTEC earlier this year

Life changed.

I could stop there, but I will elaborate.

First, what is NormaTEC?

NormaTec is the leader in rapid recovery—our systems give a competitive edge to the world’s elite athletes, coaches, and trainers. Our goal is to establish recovery as an integral part of every athlete’s training, and we feel NormaTec systems are the best way to accomplish that. The NormaTec PULSE Recovery Systems are dynamic compression devices designed for recovery and rehab. All of our systems use NormaTec’s patented PULSE technology to help athletes recover faster between trainings and after performance.

Our systems include a control unit and attachments which go on the legs, arms, or hips. They use compressed air to massage your limbs, mobilize fluid, and speed recovery with our patented NormaTec Pulse Massage Pattern. When you use our systems, you will first experience a pre-inflate cycle, during which the connected attachments are molded to your exact body shape. The session will then begin by compressing your feet, hands, or upper quad (depending on which attachment you are using). Similar to the kneading and stroking done during a massage, each segment of the attachment will first compress in a pulsing manner and then release. This will repeat for each segment of the attachment as the compression pattern works its way up your limb.

Here is what it looks like on my legs.


When I first heard of NormaTEC, I honestly thought it was pretty bogus.  However, I had a free 30 minutes so I had nothing to lose.  I am always sore after a long run, and considered skipping my long run since it was only days before a race in fear that my legs will be heavy/or stiff.  Instead, I figured it was the best opportunity to give it a try.  I had the normaTEC for the first time the day after a 7 mile long run and two days before my last 5k race.  I felt a difference almost immediately.  It absolutely aided in my recovery and by race morning I felt ready to go.

Since then, I have had NormaTEC two days before every race and two days post race.  It has done so much for my recovery and I honestly think it is changing my running.  If you have this available to you, I would highly recommend it!

And, if you are in the South Jersey/Philly area, I recommend Sports Recovery Lab in Haddonfield, NJ.  I see them for chiro, ART, Graston and now of course, NormaTEC.  They also offer Cryotherapy and a full range of personal training.

Have you tried NormaTec?  Do you have a go to recovery plan?

Week In Review; March 4-10

Saturday: 10 miles on the spin bike using a cool video I found.  I really like using spin class youtube videos and find it is a good substitute for when I don’t go to a class.  Followed it up with a 2.5 mile run.

Sunday: Planned rest day.

Monday: Didn’t want to run, so opted for a spin class.

Tuesday: Not a planned rest day, but still not cleared to lift or swim and didn’t feel like running.  Went for a 2 mile walk just to do something.

Wednesday: Arrived early to my weekly run, so got in two solo miles before another five with the group.  Nice to get a long run in on a weekday.

Thursday: Spin class, which is now a definite weekly thing!

Friday: Not a planned rest day but my legs were exhausted!  Listened to my body and rested.  Then listed to my heart and went to happy hour 😉

Weekly High: Pretty happy with my mid-week run!

Weekly Low: Still not cleared to swim or lift.

Quote of the week: 



Week In Review: January 28- February 3

Saturday: Planned rest day.

Sunday: 2 mile Chili Run- first race of the year and I KILLED IT!  See race recap here.

Monday: Planned rest day.  Thankfully, because I was exhausted.  Went to bed at 8pm!

Tuesday: Swam 1800 meters.  The first 1000 pretty much sucked; I could not get into a rhythm and on my first timed 400, I forgot to start my watch.  I kinda wanted to throw in the towel, but I stuck it out.  I was pretty happy with my timed 400’s, especially since I felt off for the most part.

Wednesday: 4 mile group Run with my 856 tribe!  This run is becoming a weekly litmus test and I like it!  I have been running with my friend Amanda and we really push each other.  The loop is a little under 4 miles, but I run a little extra to get to the 4 total.

Thursday: Swam 2000 meters.  Did a fun workout of timed 400’s, 200’s, 100’s and 50’s.

Friday: Planned rest day.  Chaperoned the dance…that is a whole different kind of workout, trust me!

Weekly High: Definitely the Chili Run.  Feeling very confident after that race!

Weekly Low: Pure exhaustion.  Really had to push through to get to Friday night!

Three things I am grateful for this week:

  1. Happy Hour!
  2. Accountability of this blog- I might have bagged my swim mid-way but then I would have to admit it!
  3. Weekends!  It’s been a long week!

Quote of the week: 

Discipline is really what it is all about; it is not easy, but it has to get done.  Really proud of myself in the month of January and it’s giving me the push to get off to a good start in February!

What was the best part of your week?

Week In Review: January 21-27

Saturday: 2.8 tempo run on the treadmill.

Sunday: Planned rest day

Monday: My usual Monday group run was cancelled due to bad weather.  I didn’t want to be out, so it was two rest days in a row for me.

Tuesday: 1600 meter swim; alternating kick board with pull buoy.

Wednesday: My friend and I started a “no one finishes alone” group run- 3.8 miles but then added a few to go back and pick up the back. The total was a little over 5 and it was a great night!

Thursday: Swam 2,000 meters.  Planned on 1,600 but was feeling good so kept going.  Broke it into 300’s with 100 pull buoys in between.

Friday: 5k on the treadmill.

Weekly High: Feeling so good about my swimming!

Weekly Low: Missing a Monday.

Three things I am grateful for this week:

  1. Running with friends- it is making such a difference for me!
  2. Work friends, for keeping me sane during the day!
  3. It is getting lighter out now on my commute in…soon it’ll be light when I leave!

Quote of the week: 

Image result for motivational fitness quotes

2017 Fitness Goals

I suppose it would be best for me to get this post done before the first month of the year is behind us.  To me, goals are different than resolutions.  It took me a while to come up with mine for the year.  I have trouble at times with keeping up with the Jones’ so to speak. When I hear other peoples goals, I tend to want to push harder and sometimes my goals are unrealistic.  I also struggle with my indecisiveness, even with goal setting!  I do not want to underestimate myself, but at the same time, I do not want to overestimate either.

After much thought, I came up with the following three for the year:

1- Stay injury free: I mean duh, right?  Isn’t that everyone’s goal?  Except, I don’t just mean to not get hurt.  In my past, there have been both unavoidable and avoidable injuries.  There was honestly nothing I could have done about my broken foot, or my car accident.  But when it comes to my IT band and my shin splints, I know there is more I can do to be preventative.  Additionally, since my car accident, I have had to deal with a lot of tightness in my back, so daily stretching is even more important than ever.  So while I know there are no guarantees, my goal is to take care of myself in such a way that I reduce my chances of getting injured.

2- Complete one race every month for the year: Having a race planned, makes training easier.  For example, twice last week I ran, when I would have normally bailed.  One day it as snowing and on the other day, it was 22 degrees and I ran outside!  I am accountable to staying on schedule for my training and if I didn’t have races to look forward to, excuses would come easier. So far, I have races planned for January, February, March, April, May, June, Oct & Nov.  Pretty good if you ask me 🙂  Distance doesn’t matter, just looking to compete against myself at least once a month!

3- Complete two half-marathons:  The last time I ran 13.1 was November of 2014.  It was ugly.  I was unprepared and uninspired.  It was not a fun time.  It was when I finally admitted that I was truly burned out and had to take a nice long break from racing.  My next race was just this past October, almost a full two years later.  Now, I am ready to conquer the 13.1 again!  I’ll be running the Wildwood half in May and I am planning another for the fall, although I haven’t determined which one yet.

In addition to the three main goals, I really do what to focus on strength training and I also want to get back into spinning.  Lastly, I want to continue doing well with my sugar in-take and get on a better sleep scheduled.  Doing both of those things will certainly reflect back into my fitness!

What are your fitness goals?  Do you set goals by the year, or do you break them down?