City Fit Girls and Rock & Roll Philly Half Training: Week 5 Recap

By Janelle @ Run With No Regrets | training

Aug 11

I hope you had a great weekend!  It’s so funny that people are complaining that August isn’t hot enough…it’s been perfect for me, especially since I’m spending a lot of time running outside!

I have just finished up Week 5 of my training for the Rock and Roll Philly Half Marathon.  Things are now starting to get serious!  This was my first week of running 4 days, and apparently I’ve survived!

City Fit Girls Ambassadorship

As I mentioned a couple weeks ago, I was selected to be a City Fit Girls Ambassador, which is definitely one of the most exciting things to happen to me!

Last week we hosted a Twitter Party on Running 101 using the hashtag #FitRetreatPHL and I was able to participate with some really cool people!  I love the energy that everyone brought, as we got to share tips on how to start training for a race, what kind of gear we recommend, and the benefits of group runs!  I know that I’m no expert, but it was great to know that I had some worthy advice to share.  It was definitely the best Twitter Party I ever attended!

We have quite a few exciting events coming up so I’d love to tell you about them.  So if you’re in Philly and you love clothes and/or working out, you should definitely try to come out to any of the events described below!  It’s going to be so much fun!  Follow City Fit Girls on InstagramFacebook, and Twitter!

Happy Hour Indoor Cycling with Flywheel on 8/11:

This is a very cool event taking place at Flywheel, an indoor cycling studio in Center City.  If you love spinning class, this should be a great challenge with fun music and a fully customizable experience.

Tickets are still available!  I’m not going to be able to make it sadly, but if I could, I’d so be there!

Networking/Shopping at Loft with the City Fit Girls Ambassadors 8/18:


city fit girls shopping

I am so excited about this event.  I recently discovered how awesome LOFT is to shop as I found some really cute clothes there before my Jamaica trip.  We’ll be taking over the store from 7-9 pm, shopping and networking with wine!  I’ll finally get to meet the founders of City Fit Girls (who are awesome by the way) and my fellow ambassadors (equally awesome).

I hope that some of my female friends will be able to take the time to drop by LOFT!  Did I mention 20% off??  Spread the word!

City Fit Girls Fit Retreat 8/23:

This is the big enchilada, the big event of the summer!  The Fit Retreat is an opportunity for women who are passionate about being fit and healthy to come together, learn new things, take new courses and have fun!

Taking place on Saturday, August 23, City Fit GIrls are packing a TON of activities for only $25.  Yoga?  Check.  Running?  Check.  Kickboxing?  Check.  Healthy food discussions?  Check.  They’re got great instructors from businesses throughout Philly so we’ll definitely be in good hands!

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What’s even more exciting (and definitely scary) is that I will be helping at the 1 pm Training Tips session as a “facilitator” of sorts.  What a wonderful opportunity!

Again, I ask my friends in the Philly who love fitness and being healthy to register and join in on this awesome event!!

Week 5 Training Recap:

Monday 8/4:  Rest day.  No problems from Sunday’s run, but I think the squats that I did (hold for a minute, 3x) caused some pain in my lower back!

Tuesday 8/5:  So I was supposed to do my 3 mile run.  It was really hot out and I wanted to wait until later in the evening so I could run with Bret closer to home.  Well, it didn’t happen.  Sometimes I have to accept that my journey to the half marathon is MY journey.  I can’t set expectations for other people.

Wednesday 8/6:  For the first time in weeks I went to Core and More Class…I jumped in late and kicked my butt!  After work I had a 3.13 mile run, 10:53 average pace.  This was really tough and there were points I wanted to quit.  I did use my new water bottle and that worked pretty well but the sun was SO strong I had to drink more than I anticipated.  When I got home I did 50 donkey kicks on each leg and 15 reps of front, reverse and side lunges.  The good thing is I can actually feel my glutes working while I run, so I guess I’m doing something right!

Thursday 8/7:  My whole body was aching…yesterday was too much.  Still I had a  3.1 mile run, 11:06 average pace.  While slower than Wednesday, my pace was much more consistent and the weather was much more manageable.  I was  SUPER sore from Wednesday and glutes sore post-run, and my feet needed some TLC.  Our last kickball game was that night and I played pretty badly, so I didn’t do much running, thank goodness.

Friday 8/8:  Core and More Class.  I took it very easy as I still had some lingering soreness.

Saturday 8/9:  The big moment…10.1 mile run, 12:20 average pace.  All I can say is WOW!  This was the first time I ran over 2 hours since the Philly Half Marathon in 2012.  Since then I’ve had a stress fracture and later, plantar fasciitis.  It’s been a long road, needless to say!  Bret and I started out very slow and things felt pretty good.  As we got to 5 miles, I was feeling great.  Took the Shot Bloks and felt a burst of energy, but around 6.5 to 7 miles, it was a struggle.  My knees also felt really bad for a stretch, and we briefly stopped so I could shake it out.  There were so many highs and lows as we ran, and thankfully we were able to end the last mile and a half strong.  I’m so happy and grateful!

Sunday 8/10:  Thankfully I had an easy 3.14 mile run, 11:01 average pace.  My feet felt a bit heavy at first but as I warmed up I found my sweet spot.  No complaints here!

Couldn’t have run 10 miles without this guy!

Week 5 Report Card:

To be honest I have to say this was the worst week that I’ve had, but it still could have been a lot worse!  While I didn’t skip any runs, I should have run on Tuesday as per my plan.  That and doing Core and More twice gave me way too much physical activity between Wednesday and Friday.  Now I see why Coach Kristy said I should stop doing Core and More…even though it does provide some of the strengthening I need with the squats and lunges.

The good thing is that Kickball is over until September, so I don’t have to worry about compromising my training by being sore from all that kicking and sprinting!  I’ve also been doing my prehab, so that’s good.

I’m very proud of the long run, so with that alone, I give Week 5 a B.  Good, but could have been better!

Would you go to Fit Retreat if it was in your area?  What do you do about sore knees?

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