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?

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).

Training Log: 2 Races and Building Fitness

Training Log: 2 Races and Building Fitness

Last week was exhausting for life and exhausting for running. It wasn’t until Friday that I felt like I wasn’t “on the go” and had some time for myself.  I feel like the last two weeks I’m starting to see glimpses of fitness come back. While I’m still nowhere near where I would like, I’ve made a successful jump towards it.

Monday: Easy 60 minutes/Core
Tuesday: OFF
Wednesday: 6X800s jog/800 easy (total miles 10)
Thursday: OFF
Friday: Easy 60 minutes/Core
Saturday: Adrenaline Run 5k (19:26)
Sunday: Shamrock Half Marathon (1:29.52)

Thoughts:

I took 2 rest days off again. I think I’m going to continue that trend for a few weeks as I increase my speed. Increasing speed and keeping at high mileage, is a recipe for disaster. On Tuesday, I just felt exhausted, and I had no energy. I knew any run wouldn’t be worth it. So I didn’t.  The easy runs were just easy and boring.  Many people ask about core my core routine, and I wrote about that here.

Workout Wednesday: 6X800s averaging 6:01 pace

This is one of my faster workouts in a while. I was surprised at how good I felt.  The last few were even under 6 minutes. I jogged 800 between for a total of 10 miles with warmup/cooldown.

Adrenaline Run 5k: 19:26

I’ll have a full recap later.  It’s my fastest 5k in several months. I didn’t feel good or bad, just meh.  The weather was windy with a good headwind or tailwind.  It’s been a fun race for me, because I get to see so many local people since our running store hosts it.  I was too busy talking to start my watch so I had no idea what I was running. I wouldn’t have run any different if I knew my splits.

Shamrock Half Marathon: 1:29.52

Of the two races, I’m happier with the 5k. I took the half out faster than I should have and faded quite a bit in the final miles. I’m proud that I was somehow able to muster up the energy to run just under 90 minutes. I won’t say I’m terribly excited about running a 1:30 half, but I’m not devastated either.  It was a good effort for where I’m at fitness-wise right now.

For now, I’m just plugging along. I’m hoping to keep the momentum of training and slowly getting back into shape.

Posts from the Week:

Guide to Vital Proteins Products: Collagen Peptides, Whey, and Gelatin

9 Years ago I Began Running

Glycerin 17 Shoe Review

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 was your best workout?

How long does it take for you to “feel in shape”? 

Training: A Training Cycle Breakthrough

Training: A Training Cycle Breakthrough

My goal of March has just been to stay consistent. I was lucky to enough to get mileage in, even in inclement and cold weather. Do I love running in the cold? Not really, but I just tried to stay consistent.

Monday: Easy 30-minute run/Hike 2 Hours at Six Mile Run
Tuesday: OFF
Wednesday: 12X400 averaging 6:10 pace (warmup/Cooldown=10)/Core
Thursday: OFF
Friday: Easy 60 minutes Treadmill
Saturday: 7 miles 45:51 (warmup/cool down=10)
Sunday: 14  Miles Moderate Pace (8:16)

Thoughts:

I planned to take an additional rest day last week, and it worked out. Most of my runs were just easy.  I don’t time my easy runs.  It allows me to just focus on feel.  Last Friday, I had no interest in running outdoors…so I didn’t. It was cold and windy, and I just wasn’t in the mood to outdoors. I had a nice run on the treadmill.

I’ve been doing a lot more core work.  I’ve done a similar core routine for years, which I blogged about a few years ago. Not much has changed since.

Workout Wednesday: 12X400 with 90 seconds jog

I had psyched myself out of this workout, but I’m glad I forced myself out there. When I got going, it was one of my better workouts in a while. Even though it was windy, I felt good. I’m happy with my effort, especially in the wind and cold.

Saturdays Race: 7 Miles 45:51

I was not expecting to feel this good, and I have no complaints. I ran even but also progressive splits. My first mile was 6:39 and last was 6:28.  I wasn’t expecting to run that fast, so I’m happy I got a fast race in.  I’ll have a full recap this week.

Posts from the Week:

Hiking Six Mile Run Park 

Hoka Cavu 2 Shoe Review

Grilled Cheese and Tomato Soup 4 Miler (25:55)

Finally, if you are looking for more running and industry related news,  my (free) newsletter goes out every Monday. This week is all about “How to Know if a Running Shoe is Right for You.”  You can subscribe here.

Questions for you:

How was your week of training? 

How warm is it where you are? 

Training: Just Staying Consistent

My training for last week was solid. My goal for March is to stay consistent and just get the miles in.  Running last week was fine, but it felt like a never-ending week everywhere else!

Monday: 30 minutes easy/1 hour hiking
Tuesday: 60 minutes easy/20 minutes core
Wednesday: 5X1000 meters averaging 6:35 pace
Thursday: 60 minutes easy/20 minutes core
Friday: OFF
Saturday: Easy 75 minutes easy
Sunday: Grilled Cheese and Tomato Soup 4 Miler (25.55) Total 12 miles/20 minutes core

Thoughts:

My goal for February was to stay consistent and the goal for March is to stay consistent while also adding racing. I want to slowly build miles, cross train with hiking, strength work such as core, and now include a race weekly. That sounds like a lot of cooks in the kitchen. I know long term consistency is what will help me get back to where I want to be.

Workout Wednesday: 5X1000 (6:35 average) with 90 seconds rest

I wasn’t not in the mood to run on Wednesday. I spent at least half an hour trying to motivate myself. The weather and just my general mood were not there. It was windy but nothing too crazy. In all, I’m happy with my effort and just getting out there.

Grilled Cheese and Tomato Soup 4 Miler (25:55):

I’ve run the Grilled Cheese and Tomato Soup Race four times and I’ve won four times. Not many races I can say that. This year was by far my slowest year. I’ve run the least amount prior to the race as well.

Somehow I ended up making a wrong turn so it was a little long this year (probably not more than 10 seconds). My splits were 6:31, 6:26, 6:26, 6:31.  I’m happy I raced but I am also looking forward to racing more and getting faster.

Thoughts:

I’m happy with my week and the fact that I got a workout and race in. It wasn’t the most productive week but I was able get a workout and race in. There are races most weekends now, so my goal is to keep getting out there.

Posts from the Week:

Hoka One One Mach 2 Shoe Review

February Running Recap

Benefits of Collagen Creamer

If you are interested in more running related news, subscribe to my free newsletter.

Questions for you:

Have you run a 4 mile race before?

How was your week of training?

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