Zenaida Arroyo

24
Mar
2013

Weekly Workouts, March 18-24, 2013

Workouts this week:

Tuesday – 5 x 1200 (400 RI)
Done. I did these on Monday because I had another meeting on Tuesday after school. I did not know how long it would last so I decided to just run on Monday. These workouts kicked my know you what. I ran these at 7.8 speed which equals to 7.42 pace. Yikes!! I could hardly hold that pace and am in awe of those runners that find that a comfortable pace. I look forward to that day when I can do that as well.

Thursday – 1 mile easy, 2 miles @ mid tempo, 1 mile easy, 2 miles @ mid tempo, 1 mile easy

Done. Mid tempo speed is 7.1 which equals to 8.27 pace. I will admit that I didn’t run the 2 miles without stopping. I did stop. Several times.

Saturday – 10 miles at HMP, 10 minutes walking
Ugh! I did not succeed. I ran 2.92 on Saturday and 4.05 on Sunday. Usually I do look forward to my runs at the gym but yesterday I could not make myself go. Today I woke up at 8am and did not get out to the gym till about 1pm.

Total miles ran this week is 19.77.

This week is a short work week due to Good Friday and then Spring Break the following week. Yay!! On Friday I have an appointment for a massage and then for a haircut. I have not had a haircut since December and need to cut off about 2-3 inches and get ideas for a hairstyle for the wedding the following week. As for a massage, I don’t remember the last time I had one. I purchased a $109 Groupon for three 50 minute massages and have already made two appointments. I LOVE massages! If I could afford them I would get one every two weeks.

20
Mar
2013

Rock ‘n’ Roll USA Nation’s Capital Half Marathon

categories: Race all 50 states, Race Recap, Rock 'n' Roll Race, Running

Done, state #15. Well, I know Washington DC is not a state but let’s pretend that it is for the sake of this blog and my running goal. I was very happy with this race because of my finish time (2:22:43) and the weather (it did not rain). Also, the shirt was kind of cool. So far I’ve received three shirts from the Rock ‘n’ Roll Marathon Series and this is the second one I like.

I did not write a post about the expo because it was pretty much the same from other Rock ‘n’ Roll expos. I like the expos but did not find anything that I really wanted or needed.

The weather forecast called for rain on race day. I don’t mind running in the rain but do mind it when it is cold too. It is such a miserable experience! Luckily, there was no rain on Saturday. It was kind of cold so I went back to the hotel (the start line was 2 blocks from the hotel) to put on my long sleeve shirt. I am glad I did because there were times in which I was cold.

I felt really good for most of the course. It was boring but I listened to music so that helped a bit. There was great crowd support in parts of the course. And then there was this massive hill around mile 6. Now, who does that?

I felt a few drops around mile 10 and prayed that it would not rain. I mean I was almost done and was cold and did not want to get wet.

My favorite part was running towards The Capitol. Such a pretty view and great because it was mostly downhill. Not good for my quads but made me feel like flying.

It was a challenge to get to the finish line. I remember it being mostly uphill. I was very happy when I crossed the finish line and got my medal.

I love how there is so much food at these races. There were so many people that it took me a good 10 minutes to get out of there. I had to meet my friend, Jaime, because we were taking the Metro back to the hotel.

I LOVE Washington DC and am so glad I went for a race. My visit was not complete until I went to see the White House. Mission accomplished!

I enjoy reading race recaps. And even more when they’re of races I’ve ran too. Here are a few good ones I’ve read of the half marathon this past weekend. I LOVE how they remembered so many more things than I did about the race.

Just Keep Running!

17
Mar
2013

Weekly Workouts, March 11-17, 2013

categories: Half Marathon Training

Workouts this week:

Tuesday – 5 x 1000 (400 RI)
Done. I know I said the same thing about the 800s but I like these workouts too. They are challenging but also manageable. I alternated with speeds of 7.0, 7.1, and 7.2 on the treadmill. I was tired and drenched by the time I was done.

Thursday – 2 mile easy, 3 miles @ short tempo, 1 mile easy

I did not run on Thursday. I was tired and had no energy to run. I don’t know if this is an excuse for me but two friends told me that they do not run a few days before a race so I decided instead to rest. I am usually pretty good about doing my Thursday tempo run (I’ve missed maybe 3 since the beginning of they year) but now want to reconsider if it is really necessary to do the week of a race.

Saturday – Half Marathon
I ran 13.33 in Washington DC. It was an OK race. The course was BORING. I mean DC is a beautiful city but we did not run through the memorials, monuments, and other sights that the city has to offer. That was disappointing. However, I was happy with my finish time of 2:22:43. It was supposed to rain but fortunately not one drop fell during the race. I will post a recap soon.

Total miles ran this week is 19.68.

Upcoming races are Run Raleigh on April 14 and Rock ‘n’ Roll Nashville Half Marathon on April 27. But before those two races I will be in sunny Riviera Maya for a few days. I am planning to take my running gear and hopefully can get away for a run or two.

Just Keep Running!

12
Mar
2013

Weekly Workouts, March 4-10, 2013

categories: Half Marathon Training

Workouts this week:

Tuesday – 6 x 800 (90 sec RI)
Done. I like these workouts A LOT. I alternated with speeds of 7.0, 7.1, and 7.2 on the treadmill. I was drenched by the time I was done.

Thursday – 2 mile easy, 3 miles @ short tempo, 1 mile easy

I did not run on Thursday. I am part of our district’s negotiation team and we were working till about 10:30 pm so I went to sleep really late that night. I had no energy to run on Thursday.

Saturday – 9 miles at HMP, 10 minutes walking

I did not run 9 miles but instead ran the miles from Thursday (6 miles). I felt really good afterwards. I alternated speeds of 6.5, 6.5, 6.7, and 6.8. My goal is to eventually run all of them in 6.8.

Total miles ran this week is 11.8. Yeah, low mileage last week. I need to make sure that doesn’t happen again.

Just Keep Running!

08
Mar
2013

Little Rock Half Marathon

categories: Race all 50 states, Race Recap, Running

Done, state #14. I was very happy with this race because of my finish time (2:22:11), the weather, and definitely the medal.

The expo was pretty decent. I bought another flower and a shirt. Oh, and I met Bart Yasso.

The start line was literally next to the hotel so I went down at 7:50 on Saturday morning. I adjusted my headphones and waited till my Garmin got a signal before getting in the corral to start the race. About 10 minutes later I was ready to go. However, as soon as I crossed the start line I met up with some walkers. Seriously? Nothing against any walkers but they need to start after the runners or at least move over to the right side. No?

This course had hills, hills, and more hills. My friend, Melody, told me to run slowly up the hills and to take it easy on the way down. I did that for most of them but there were a few that I could not make it to the top so instead I walked.

I wore a long sleeve shirt, long shorts, compression socks, and gloves. The sun was shining but it was still cold. The breeze make it even colder. However, it was still comfortable running weather.

There was great crowd support. Lots of people were out there and not just cheering for the runners but also providing goodies. I saw oranges, candy, beer, water, and Gatorade. I almost took the beer (around mile 10) but decided against it because I still had 3 miles to go and those are the most difficult for me.

I was running in my own zone that I missed Little Rock Central High School and the Governor’s Mansion? What?!?!?

The last mile was brutal. With half a mile to go I took a walking break. I began running again and noticed some volunteers were giving out lipstick. You bet I got one!

I did not PR but am really happy with my time. Will I do this race again? You bet. I want the marathon medal. It is almost as big as my face!

My next race is next Saturday in Washington, DC. I will be wearing my “lucky” socks from Pro Compression.

Just Keep Running!