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Coombs Douglass Sunset Bay 5 Miler

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ocrunnergirl

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I’ve been following very loosely a RunSmart training plan. By loosely I mean if it says run 6 at 9:11 pace I run 6 however quickly or slowly I feel. It’s been hot and I’m mostly running on trails so I figure I can be loose with the pace.

I’ve been using my Vineland Trail 5ks as “speedwork.” This past weeks race was canceled due to lightning and general flooding. Boo!!

I did some speedwork on Friday. The speedwork was 8 x 400s. I ran them between a 7:35-7:50 pace. I was just trying to hold a good pace and not kill myself. They felt pretty good.

On Friday my husband and I went to Philadelphia overnight and stayed with friends. On the way home the shore traffic was backed up on the AC Expressway. Waze had us get off and take a side route. Sadly traffic was backed up there too. The car behind us didn’t realize everyone had stopped and plowed right into the back of us. I was in the passenger seat holding my phone. My phone and sunglasses went flying. The phone hit the dashboard and ricocheted right into my cheek. You can’t make this up. So now I’m sporting a nice shiner. 

On Sunday I woke up and felt pretty good until my back popped out. Not sure if it was from the accident or just age. In case you’re wondering I’m lining up all of the excuses of why my race might not go well— speedwork, hot, black eye and back pain.

The race wasn’t until 6:30 pm so I had time to stretch, roll my back (which popped back into place FTW!) and hydrate. I borrowed my husband’s car to get to the race. It was so humid and hot that I thought about just going home, but since I still needed ~6 miles I decided I’d just run easy if that’s all I could manage.

Very small race ~ 150 people for a 2 mile or 5 mile race. The gun went off and my legs took off. I haven’t done much running on pavement so I was interested to see how it would go. The race was in the very southernmost part of New Jersey— Cape May.

We ran mostly along the water and a few neighborhoods. The turn around point was at the Cape May Ferry Terminal. I could hear the loudspeaker announcements for cars and passengers to load the ferry. It brought back good memories of Rehoboth. 

The 1st mile I felt pretty good and clicked off an 8:20. The 2nd mile was another 8:20. The 3rd mile it was so hot. I was taking water and sipping some and dumping some on my shirt. Mile 3 - 8:34. By mile 4 I had caught up to a young girl who was clearly over the race. We leap frogged back and forth- she walked, I walked and then she walked again. Mile 4 was my worst “I’m over this” mile at 8:44. For the final mile we turned into a neighborhood that had some blessed tree shade. I was able to pick it back up. I came up to barricade that had a cone pathway through it so I thought we went straight. The policeman who was standing there didn’t say a word. Thankfully a volunteer down the street screamed at me that I was supposed to turn. I had enough kick that I actually charged into the finish line - 8:23.

5 @ 42:31 ~ 8:30 pace

Pretty happy with that! Getting there!

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I seem to remember someone giving me grief about running 400 repeats. Hm, who was that?

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44 minutes ago, Dave said:

I seem to remember someone giving me grief about running 400 repeats. Hm, who was that?

I didn’t say I don’t do them... I’m just super careful. It’s actually weird- like my cardio is so much better than my legs can actually move. Really makes them very very controlled. Lol

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32 minutes ago, BANGLE said:

1 out of 2 had me LOL.

But, hey, nice work!

If you didn’t LOL at me having a black eye from my phone I guess 1 out of 2 ain’t bad. 

Im just happy to have run 8:30s and not 9:00s. I really don’t care about AG placement. Way too small and really I figured we all deserved medals for melting in the sun.

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Black eye should have a pic, don't you think?

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12 hours ago, SIbbetson said:

Congrats on the AG win!

Thanks! I'm really p-leased with the pace. Hoping once the temps drop I'll be slightly faster.

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2 hours ago, Dave said:

Black eye should have a pic, don't you think?

Ummmm comes out looking like a mug shot so you'll have to use your imagination.

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Good job maintaining pace in the heat, especially with all of those possible "reasons" for running poorly ready😀! It was a smaller race than I expected. I wish I could have made it down, but I couldn't pass up a chance to go on a family day trip to Hershey (skipped my scheduled 2-hour long run for that too).

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4 hours ago, SandiBeach said:

Good job maintaining pace in the heat, especially with all of those possible "reasons" for running poorly ready😀! It was a smaller race than I expected. I wish I could have made it down, but I couldn't pass up a chance to go on a family day trip to Hershey (skipped my scheduled 2-hour long run for that too).

I’m really happy that I ran it! Loved the course. It went all along the beach by Harpoons and down to ferry terminal. It would’ve been nice to have more runners in the 5 mile. Guy in front of me came in at 40:xx and then I came in at 42:xx. Would’ve been nice to have more people to chase.

The fire company did a spaghetti dinner afterwards. 

Hershey Park is so fun!

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On 8/5/2019 at 8:04 PM, ocrunnergirl said:

I didn’t say I don’t do them... I’m just super careful. It’s actually weird- like my cardio is so much better than my legs can actually move. Really makes them very very controlled. Lol

I have the same problem with 400s!  Thanks to strides and hill repeats I am getting better, though.

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10 hours ago, ocrunnergirl said:

Thanks! I'm really p-leased with the pace. Hoping once the temps drop I'll be slightly faster.

You will be, no doubt!  It's always amazing how much times drop in the fall.

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Sorry about the accident - and the black eye. Congrats on the AG win. First is first, no matter how big the field. 

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On 8/6/2019 at 9:07 PM, SIbbetson said:

I have the same problem with 400s!  Thanks to strides and hill repeats I am getting better, though.

Will try the hill repeats! Thanks!

 

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20 hours ago, CompulsiveRunner said:

Sorry about the accident - and the black eye. Congrats on the AG win. First is first, no matter how big the field. 

Thanks! My poor baby car, but she is repairable! Phew! Because I HATE car shopping.

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On 8/8/2019 at 12:58 PM, ocrunnergirl said:

Will try the hill repeats! Thanks!

 

It's amazing how much strength they build!

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