Training: Recovery and a Bad Race

Training: Recovery and a Bad Race

Last weeks training was somewhat of a cutdown week. I skipped my midweek workout to recover from both the Adrenaline 5k and Shamrock 13.1. I got Active Release done, and I tried to focus on sleeping.  I recovered moderately well but didn’t feel great at the Phillies 5k.

Monday: OFF
Tuesday: Easy 60 minutes in VA
Wednesday: Easy 60 minutes in NJ
Thursday: OFF
Friday: Easy 60 minutes in NJ/core
Saturday: Phillies 5k (20:08)/core
Sunday: Long Run

Thoughts:

My easy runs were just that, easy. As I’ve increased my speed (with races) during the last few weeks, and I’ve opted to take two rest days a week versus 1. I know it’s kept me healthier coming back. While I might not be as “fast” coming back, I’m not injured.

Over the last two weeks, I’ve had some slight pain in my metatarsals. It hasn’t been anything to alter my stride or anything too serious, but enough that I’ve been more cautious. With Active Release, Dr. Craig at Dr. Kemonosh’s office has helped flush it out. I don’t like to take any chances with metatarsal pain because not much at the top of the foot except bone.

I’ve been keeping up with core more. I know core and strength is something I often skip so I’ve been adding it in.  I’ve just been doing the same exercises as usual.

Phillies 5k: (20:08)

I didn’t feel good at the Phillies 5k from the get-go. It’s hard to go to a race you’ve won and got third, but even if I felt good, I’m not in the shape that would have won anyway. As I warmed up, my legs still felt tired.  I think it was a combination of the previous weekends races as well as getting a lot of Active Release done to keep me healthy. Short term, it stunk. Long term, it’s just another workout to reach me to bigger goals.

Anyway, my splits themselves were 6:35, 6:35, 6:20. (The last mile had tailwind). It was windy the first two miles around the water, and then we had a tailwind the last mile. I couldn’t get my turnover any faster.  It was nice to see so many friends and locals racing.

Long Run: 14 miles averaging 8:03 pace with the last four around 7:10

This was a great long run. I started easy and slowly progressed into a faster run. The second half of the run was faster, and I just felt good all around.  It felt good to have a strong long run.

Posts from the Week:

 Shamrock Half Marathon (1:29.52)

Adrenaline 5k (19:26)

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Questions for you:

Have you had a bad race recently?

Are you a Phillies fan?

Cosmos Restaurant (Wilmington, DE)

Cosmos Restaurant (Wilmington, DE)

Last week, I went to Cosmos Diner and Restaurant in Wilmington, DE. Growing up in VA, there was a Cosmos Diner right down the road from us. As teenagers, we would love to go.  Long story short, they moved the entire building to a completely different state, and the diner no longer exists.  It has nothing to do with this Cosmos Restaurant, but it does give me nostalgia.

Atmosphere: B
When I arrived for lunch, it was busy, but I still managed to get a table. Sitting in the middle wasn’t my first choice, but when it’s busy, it’s busy. The outside is all cobblestone, while the inside has plenty of booths, tables, and a bar.

Cosmos Restaurant wilmington De

There wasn’t anything too unique, but it’s a big space with plenty of seating.

Coffee: A
The coffee was hot and fresh, and the whipped cream was homemade! I haven’t had homemade whipped cream in a while, so it was a pleasant and exciting treat.

Cosmos Restaurant wilmington De

Food: B
I wasn’t sure what I wanted to order but settled on the Greek Plate Appetizer and a breakfast sandwich.

The Greek Plate was good and came with Grilled Pita, Kalamata Olives, Cucumbers, Tomatoes, & Feta Cheese. It was served with fresh Tzatziki Sauce.

Cosmos Restaurant wilmington De

I was relatively disappointed with the breakfast BLT sandwich. While it was good, I hoped for more. Maybe a side? It just seemed boring with just the sandwich. It was a good sandwich but nothing too exciting.

Cosmos Restaurant wilmington De

Service: B
Our waitress was friendly, and our food came out fast. The issue was when we went to get the check; it took a long time. I needed to hit the road, but it took a while. In all, it was good service minus when I needed to leave.

Price: $$
For my appetizer, sandwich, and coffee, it was $25.

Overall Thoughts/Would I Come Back?
I liked Cosmos, and it’s a good stop for anyone passing through Wilmington or local. I would go back. I would probably order a lunch item next time.

Overall:B
Atmosphere: B
Coffee: A
Food: B
Service: B
Cost: $10-20
Overall: B

You Can See All Diner Reviews Here.

Questions for you:
What is your favorite breakfast?
Where is somewhere you went growing up?

 

Beach Diner (Point Pleasant)

Recently, my good friend Cyd from New Jersey Isn’t Boring, and I met up at the Beach Diner in Point Plesant, NJ. We had originally planned to meet at another diner, but it was closed for good. Luckily, a quick google search led us to the Beach Diner.Beach diner me point pleasant

Atmosphere: A
The Beach Diner is located close to Point Plesant Beach. It’s not a big, metallic diner, but a cute beachy restaurant. The inside has local paintings and photos. It fits the area.

Coffee: A
The coffee was brewed hot and fresh, and the waitress refilled it often. I appreciated how much whipped cream she gave as well.

Beach diner me point pleasant

Food: B
The Beach Diner has a smaller menu. There aren’t many unique or special items, but the Beach Diner has everything a stereotypical diner has with plenty of lunch specials.

Beach diner me point pleasant

Both Cyd and I were craving something healthy, so I decided to order their specialty salad which came with lettuce, apples, cranberries, walnuts, cucumbers, feta cheese, and chicken. The salad was good, but somewhat small and I was left hungry afterward. It could have used bread or more lettuce.

Beach diner me point pleasant

Service: A
Our waitress was friendly, and our food was brought out quickly. It was a pleasant experience.

Cost: $
For my salad and coffee, the cost was $13.

Overall Thoughts/Summary:
I liked the Beach Diner, and it turned out to be a positive experience. It’s a great local diner, down the shore. I’m sure it’s busy during the summer!

Atmosphere: A
Coffee: A
Food: B
Service: A
Cost: $8-14
Overall: A

You Can See All 235 Diner Reviews Here.

Questions for you:
Have you ever showed up somewhere and it was closed?
What is your favorite salad?

Shamrock Half Marathon (1:29.52)

Shamrock Half Marathon (1:29.52)

This was my 8th year running Shamrock. Many long term readers know but I grew up in the greater VA Beach area. 1:29.52 is neither my fastest nor my slowest Shamrock. It’s on the slower side, but that’s okay.

Last year I had an incredible experience that would be hard to beat and ran a 1:23. This year the goal was just to finish healthy. My training over the winter was nothing to write home about, and I’ve come to terms that this Spring might be a rebuilding season for me (something I personally seem to need after every marathon?).

Anyway, I arrived at the start around 6 am. The weather was ideal. It was low 40s, some wind but not much. Most importantly, it wasn’t raining. Two years ago,it poured rain and was low 30s.

Before the race, I met up with my good friend Jen. We haven’t seen each other since we both lived in NYS. We’ve both since moved, but it was nice to catch up. She ultimately ran a 1:18 and placed 3rd.

Yuengling Shamrock Half Marathon Virginia Beach me running

After that, I tooled around and got to the start about 5 minutes early. I talked with rabbit teammate, Nick, and by the time I knew it, we were off.

Since the half and full start together now, it was crowded. Right off the bat, I felt decent. Plus unlike the day prior, I remembered to start my watch. I plugged along and cruised the first mile in 6:44. I felt good and realized a sub 90 minute half was doable if I continued to feel okay through the race — a great goal to make a mile 1.

Yuengling Shamrock Half Marathon Virginia Beach me running

At mile 2, I saw my dad’s friend and waved. I started getting into a rhythm.  The next three miles were relatively boring. I logged 6:44, 6:44, 6:40 (mile 4 on the gradual uphill was my fastest), 6:44. At mile 5, I was feeling good. I thought wow, this is much faster than I anticipated (I didn’t have a goal prerace, but didn’t anticipate being that fast either).

Then we entered Fort Story, and it all changed. Fort Story is a lonely part of the race. Unless you have a military ID, spectators can’t get on the base. It’s right along the water so extremely windy. In fact, one year there was a layer of sand across the entire course.

Miles 7-9 broke me both mentally and physically. I didn’t feel good, and I was running alone. There was some wind but nothing terrible. It wasn’t that I didn’t feel good because I had raced the day before, I just mentally felt disconnected and my legs felt stale. I told myself, make it to mile 10, and you’ll be heading directly home. I ran a 6:55, 6:59, 6:50, and kept it barely under 7 minutes.

Yuengling Shamrock Half Marathon Virginia Beach me running

I knew the 90-minute pace group was probably catching me soon.  Around mile 10, a man started talking to me about “my form”.  I wasn’t feeling the greatest and not in the mood to chat. We kept plugging along.

Mile 11 went down with nothing major. I ran a 6:55 and we had some wind at our backs. At mile 12, the 90-minute/3 hour marathon pace group engulfed me. I thought, wow I really did slow down. I also felt my shoe beginning to come untied, and it just felt like the wheels had come off.

The group engulfed and went around me and it stung. I hit mile 12 just over 1:22 and I knew I was still at 1:30 pace. Now I was just much closer than the start of the race. It made me feel a little better the group was ahead of their goal pace.

The last mile goes to directly into the wind. When you’re close to a time goal, running into the wind the last mile is the last thing you want to do.  You can see the tent and King Neptune and it just never feels like it’s getting closer.

Yuengling Shamrock Half Marathon Virginia Beach me running

Then at mile 13, I saw it click 1:29:10.

Yuengling Shamrock Half Marathon Virginia Beach me running

I tried to sprint as hard as I could to the finish. I didn’t have much gas left but it was enough to get right under 1:30.

Yuengling Shamrock Half Marathon Virginia Beach me running

Thoughts:

I’m pleased with the race but know I have a long way to go fitness wise. In all, another good Shamrock. It’s one of my favorite races of the year and I always enjoy seeing local friends as well as others that come from far.

Yuengling Shamrock Half Marathon Virginia Beach me running

Yuengling Shamrock Half Marathon Virginia Beach

Chilling on the beach with Nick

Questions for you:

Have you run a race for several years in a row?

What is your favorite race? 

 

Adrenaline 5k (19:26)

On Saturday I ran the Adrenaline Run 5k. The Adrenaline Run is one of the most competitive 5ks in the greater Philadelphia/New Jersey area. It sells out every year and the typically the first 150 finishers all run under 20 minutes. This year I ran 19:26 and was around 130th place.

I’m biased by RunningCo. Always does a great job putting the race together and it’s always a lot of fun. Anyway, after an exhausting and busy week, I wasn’t sure what to expect. I knew I wouldn’t be running 18:29 like last year, but I was hoping to be faster than the last 5k I ran.

I warmed up a few miles and got to the start line around 10 minutes early. Since I knew quite a few people there, (I would think about 1/3rd), I talked and caught up with several people. Before I knew it, we were off.

The start is jam-packed. Since I knew I would be nowhere near the front, I didn’t line up in the front. As we began running, I realized around .5 I had forgotten to start my watch. In a 5k, I thought it seemed silly to start it then, so I just didn’t. I’ve run races with GPS before, and while it’s nice to know your splits, your legs still move without a watch. I could have run 22 minutes or 18 minutes, and I would have had no clue.

The first mile was crowded. It was hard to get any rhythm. We ran straight into a headwind. It was one of the windier days and so we were just running into a headwind down Kings Highway. I saw my co-workers and friends in front of the store which is always motivating.

We rounded the corner near Saxbys and went straight into the neighborhoods. It’s a long flat, windy stretch. If it wasn’t windy, it’s easy to build speed there.

Just after mile 1, we turned the corner, went down a small downhill and hit the water stop. It was nice not to be in the wind anymore. We went up a few inclines. My husband, who hasn’t been running much, passed me around mile 2. I was happy for him and just focused on the last mile.

The last mile went straight back Kings Highway and headed towards the finish. It’s flat and fast, and this year with the tailwind it was even faster. (A perk of the headwind going out). If I were to guess, my bet is my last mile was somewhere around 6:0X because of the tailwind. With the long stretch, you can see the finish line for over a half mile away.

me running adrenaline run

I saw the clock go over 19 and I knew somewhere where I was speed wise. I had no clue until that point. I powered as much as I could and crossed in 19:26. I’m happy with my effort for where I am, fitness wise. It’s always tough not to compare yourself to a faster year, but it’s my fastest 5k in several months so I can’t complain about that.

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Questions for you:

What is your favorite 5k?

Have you ever raced without a watch? I’ve done many. At my first marathon, NYCM, my watch stopped working at the start (and it never worked again).

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