About Me

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Hi, I'm Whitney! I am a middle of the pack runner who discovered the fun of triathlons in 2009. Join me in my adventures in life and training. I run with the Rush Running team and enjoy the fun that comes with such a supportive group of friends who understand what running means to me. I'm newly discovering road biking and the fun that it entails.

Wednesday, December 31, 2014

Girls on the Run 2014 Race Recap

One of my favorite races to run in is the annual Girls on the Run race held in November.  One of my friends, Pauline coordinates the volunteers for packet pick up so I always make room in my schedule to work the night before during the pick up.
My niece joined me to volunteer too this year.

Volunteering for races is a great way to give back to the sport.  It takes a lot of man hours to put together a great race and this is one of our biggest races in the area.  The Fall program of Girls on the Run culminates with the participants running in this 5K race.  There are several chapters of GOTR at various schools throughout Northwest Arkansas and they all come together for this 5K.

This year was the 10th anniversary of the race and the organizers had special finishers medals made to commemorate the anniversary.  One of my volunteer tasks was to unwrap each of these medals.  Let's just say...it took about 18 minutes to unwrap 100 medals and I spent several hours working with 1-3 others at times doing this.  The next day when I completed my race I had extra special appreciation for the medal!

Spotted during packet pickup was one of my favorite blog lurkers! My friend Mark showed up to visit his wife, our packet pick up volunteer coordinator, while I was working.  Mark and I have a running joke on what will it take for him to make it on the blog.  So here he is in all his goofiness!  I always enjoy training with Pauline and Mark and we have done lots of races together.

Race morning was cool, slightly damp, but otherwise perfect running weather.  My sister, brother-in-law, and niece were working one of the water stops and it was awesome to have a personal cheering section along the course.  I can't wait until my niece is old enough to participate in Girls on the Run.  The course was new this year for the 10K and overall wasn't too bad.  It took me about two miles to settle into my pace and get warmed up.  I was disappointed to see that a volunteer crew had neglected to show up to work a water stop around mile 4.5.  I really wanted water then but the cool weather allowed to keep on trucking.

I came into the finish and was excited to receive my medal.  I put my long sleeve top back on and then joined a friend for a cool down run.  We ran out part of the 5K course and saw the overall leaders flying back to the finish.  After our cool down, we watched and cheered on the rest of the 5K'ers.  We were watching for a Rush Running teammate's daughter and wife to finish.  It was his daughter's first 5k race.  It is such a thrill to see a child's face light up when they realize that you are cheering for them and Grace's face lit up when we cheered her on to the finish.
Cheering on 5K'ers to the finish

After the 5K was over, my friend and I walked over to check results and surprisingly I had placed 3rd in my age group for the 10K.  She had also placed in her age group so we found the awards tent and claimed our medals.  Overall a great race and a good time spent volunteering and encouraging others.

Monday, December 22, 2014

12 Days of 25's Christmas Swim

It's December 22nd and I can't help but look for some ways to incorporate the holidays into my workouts.  Today was a lunch time swim.  I arrived at the pool before any of my friends and dug into my gear bag for a copy of an old 12 days of Christmas swim.

The swim totaled 1950 yards which was the perfect distance for a lunch swim.  I went ahead and got started and then my friends joined in later when they arrived. The workout works down a ladder in increments of 25 yards based on whatever day you are on...12 to 1.

12 x 25 = 300 yard warm up swim
11 x 25 = 275 done as 3 x 75 with stroke in the middle, plus 1 x 50 free/stroke
10 x 25 = 250 done as 5 x 50 fast with 10-15 sec recovery
9 x 25 = 225 done as 3 x 75 with stroke in the middle
8 x 25 = 200 done as 200 pull
7 x 25 = 175 done as drill/kick/swim/drill/kick/swim/drill
6 x 25 = 150 done as 3 x 50 on min
5 x 25 = 125 done as a build within getting faster each 25
4 x 25 = 100 done as 100IM
3 x 25 = 75 done with stroke in the middle
2 x 25 = 50 done fast
1 x 25 = 25

There's a lot of variety in this workout and you can easily modify it if you don't like to incorporate strokes into your swim sets.

My favorite swim gear company SBR Sports is offering a fun giveaway this holiday season.  It's a countdown to 2015 and every day they are giving away an awesome prize including great product like TriSwim and TriSlide.  You can follow along via the SBR Sports Instagram feed and enter at the link given each day.