Sept 15-21 Recap: Training for the Fall Equinox 10K

So I had a slight burst of confidence after the Raccoon Pond Rush 10 Miler.

The burst of confidence didn’t come from placing, because placing is about who shows up and you can’t control who decides to show up at a race (you can’t fault someone for coming to a race), and the confidence certainly didn’t come from running fast because you can’t run fast on a trail. It came from tackling a distance and terrain out of my comfort zone, yet still finishing strong.


I don’t great about my running these days, so I tried to ride the high as long as I could, secretly hoping I could ride it for 10 days into the Fall Equinox 10K. That didn’t happen, but at least I had a nice recovery run the next day.

This week, I ran a total of 34 miles and completed 2 BodyPump classes. I didn’t do any formal yoga classes, but I tried to stretch throughout the week as needed.

Monday: I started the day with 6 AM BodyPump, where I am now back to my pre-injury squat weight!

When it finished raining that afternoon, I ran 4 miles in the neighborhood and attempted a little fast running. I ran a mile to warm up, a little over a mile tempo, followed by 6 1/10th of a mile sprints, then ran back home to cool down. The 1/10th of a mile sprints were super brutal. My lungs burned more than my legs did; this humidity needs to go away!

Ironically, I saw *zero* critters on my 10 mile trail run Saturday, but on a 4-miler in my subdivision, an angry dog ran toward me… all angry… and the owner just looked at me without apologizing, even seeing I was visibly freaked out. I also saw a dead snake, a cable guy smoking outside his truck (which I had to run past, eww), and an angry soccer mom.

Maybe the trail is safer than suburbia by the swamp…

Tuesday: Track Tuesday! It was pretty lonely- the only other person I saw was the school’s maintenance man on his golf cart. I’m waiting to see a coach or teacher who may try to “recruit” me since I look like a student runner out there.


My workout was 1 mile w/u, 1600 (400 rec), 1200 (400 rec), 800 (400 rec), 400 (400 rec), 2 x 400, 1 mile c/d. I managed to keep all the working intervals, except the mile, at or under 7:00 min/mile pace.

Wednesday: Hump Day BodyPump, followed by 3 easy miles around the neighborhood.

Thursday: I got up early to run our city’s online real incline, the Cooper River Bridge. I ran 8 miles total. Bridge runs are always hard and soul-crushing.

On my ride home, I stopped by McDonald’s for a free hot coffee (they are doing a promotion this month). When I got there, I learned that iced coffee is included too, and you don’t even have to make a purchase to get the free coffee. McDonald’s is on my way home, so iced coffee will be my recovery beverage of choice after morning runs until the promotion ends.

Friday: No workout. Clay, Kelsey, Ian, Chris, Brad, and I went to Craft Conundrum for craft beers. I don’t like beer, but Craft Conundrum is the place to go for it in West Ashley because they have tons on tap in one half of the store and the other half is a bar.

Food trucks come on Fridays, and this week’s food truck was Roti Rolls. I had the Funky Farmer Roti sandwich and tried the Creole Mac and Cheese for the first time. Roti Rolls is our favorite food truck, and hanging out at Craft Conundrum with friends was a great way to unwind from the week- even if I just drank water.

Saturday: Another Saturday, another (surprise) trail race. My friend and training partner, Steve, had a free entry to the CrossBridge Family Ministries Pancake 5K since his business, Griffin Screen Printing, was one of the sponsors. Steve is out in San Francisco for the week, so he offered me the entry earlier this week.


I’ll write more later this week, but I ran a 25:19 and won first female overall. It wasn’t a huge race, but I was happy I beat last year’s time (26:02) on a muddy and slightly long trail.

I added in a warmup and cooldown for a total of 5.2 miles.

Sunday: I ran 8 miles with the OnShore Racing group, as usual for Sunday. I started out easy and progressed to harder paces. My legs felt fine despite Saturday’s trail run, but I didn’t want to run *too* hard, with the Fall Equinox 10K coming up on Tuesday. I progressed from a 9:13 mile to a 7:50 mile and felt great at the end, and this will be my last training run before the 10K.


As for the Fall Equinox 10K, my training hasn’t been as strong as I’ve wanted, it’s still warm outside, and it’s an afternoon race. I’m not looking for any PRs and just want to finish injury free, and if nothing else, I can figure out how to train as the weather cools down. At least I’m able to start the 10K and didn’t get hurt a few days before, like my last one.

I guess we’ll see what happens on Tuesday.

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17 Responses to Sept 15-21 Recap: Training for the Fall Equinox 10K

  1. tinyrunner85 says:

    Fantastic to read that you’re back running again! The very best of luck for your 10k, enjoy it 🙂

  2. Sounds like a great week of runs! Too bad I didn’t see ya’ll out there yesterday! I actually changed it up and ran Sunday instead of Saturday (because of the rain). Good luck on Tuesday! You’ll do great!

    • Amy Lauren says:

      I saw you post where you ran downtown on Sunday and can’t believe we missed each other. It was a great day to run and of course, downtown is always beautiful. I hope to see you again soon!

  3. runner1313 says:

    You had a busy week. Nice miles. Good luck tomorrow.

  4. Amy says:

    Great week! I have been feeling really bad about my running lately, too. Its the little things that bring more confidence. I am sure you are going to run great!

  5. Great work Amy! Good luck tomorrow.

  6. allieksmith says:

    It looks like you had a good, solid week of training!! Also, I wonder if the McDonalds around here are offering that promotion. Sounds legit! I actually love McDonalds coffee, haha!!

    Good luck, Amy!

  7. Yunica says:

    Working out on high school tracks is the best! I did a track workout a week and a half ago while the cheerleading team was having practice on the track (I don’t know why cheerleaders need to run, but that’s what they were doing). The cheerleading coach mistook me for one of her cheerleaders… she’s only about 5-10 years off. Hah. I’m sure you’ll be recruited soon 😉

    Also, congrats on placing and beating last year’s time 🙂

  8. Congrats on winning first female at the race. Cannot wait to hear more about it. Also, hope your 10K tonight goes great.

  9. Run To Munch says:

    Congrats and welcome back to running.

    You always have the most fun races I read about! Looks like a fun group of runners!

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