Sept 29-Oct 5 Workout Recap: Back to the Grind

After PRing the Fall Equinox 10K and returning from our vacation in Washington, DC, I got back to the grind with workouts and a 5K race.

Last week, I ran 34.5 miles and did 2 BodyPump classes.

Monday: 6 AM BodyPump- we did new tracks and I liked that. I also increased my chest/back weight. It was National Coffee Day as well, so I got a mocha cinnamon cappucino after my workout- Yummy!

Monday was the first day of the MUSC running program. The program is coached by the Charleston Marathon director and fellow OnShore Sunday morning run clubber, Howie. The Monday and Wednesday workouts are tempo runs and intervals, with weekend long runs, so it was a good fit. I signed up for a program in May but got injured before it started, and this eBib is true. Injuries are worse than tempo runs!


We ran a 2 mile tempo run. My time was just under 15 minutes which was a little too fast for me. We ran 4.4 miles total.

Tuesday: Maybe it was the 2 mile tempo run or the increase weights, but I felt like I was hit by the pain train today. I ran 5 miles outside and probably should have run a bit easier than I did (or run 4 miles), but I had to get to work.

Wednesday: 6 AM BodyPump, then 1/2 mile intervals that evening (6:46, 6:45, 6:38, 6:36 mi/pace). Speedwork kicked my tail, in a good way. I didn’t feel as tired after this workout as I did on Monday. Plus, the group is really great; once we finish, we cheer for and encourage everyone as they finish, and it’s all paces and abilities.

Thursday: Try Thursday run with TrySports!


3.6 recovery miles while collecting tickets for prize drawings at TrySports. I ran with Jim, Gary, and another guy whose name I don’t remember, and we talked a lot about the Marine Corps Marathon and Washington, DC. The run was just the right pace for recovery.

Tonight was the last Try Thursday, but next month, the store is hosting brew runs at local restaurants, which should be fun.

Friday: Rest day! My coworkers actually came to visit as a reward trip for our development team. We took a cruise around Charleston Harbor, then had lunch at A.W. Shucks and shopped around the City Market. It was great seeing my coworkers, and I took a few pictures on the cruise. Here’s one of the U.S.S. Yorktown, Charleston Harbor Marina, and the Cooper River Bridge.


Saturday: Isle of Palms Connector Run 5K. Total of 6.6 miles (1.2 mile warmup, 5K race, 2.3 mile cooldown). I ran a 23:38. I was hoping I’d be done running 5Ks that start with the number 23, but it was a tough morning. I still had a lot of fun hanging out, and it was a well-done race.

The Isle of Palms Connector Run is a great one to run in preparation for the James Island Connector Run next month, because you get a taste of the hills and terrain of a bridge.


Sunday: 10.56 total miles with the OnShore Racing group. It was a beautiful morning to run in Downtown Charleston. I ran with Howie, Eric, Kat, Rives, and Mark. It was a recovery day for the speedsters, but their pace was a great long run for me. You never know who you’re pushing on your easy days.

That’s it for now. I hope everyone has a great week!

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12 Responses to Sept 29-Oct 5 Workout Recap: Back to the Grind

  1. Wow you had a busy week. Nice work!

  2. Kristin says:

    Great week and beautiful pictures!! Way to run!! Awesome job!! Happy Monday! Have a wonderful week! XOXO!

  3. amy says:

    What a great week you had! So fun your coworkers got to come visit you. And glad you have speedy friends to push you on easy days!

    • Amy Lauren says:

      Yeah, some of the runners who were there yesterday live in Columbia so it was neat they were in Charleston for a few days for the race and came out to our group run.

  4. KrisLawrence says:

    You scared me with that ebibs photo. It was the picture shown under your blog on my wordpress screen and I thought you were injured! Glad to see you are running and running well!!

    • Amy Lauren says:

      Oops- I didn’t mean to scare you! No, not injured- thank goodness! Hopefully I can stay injury free for awhile now. I am definitely a bit more proactive now…

  5. Elizabeth says:

    Your training is looking fantastic! Also, congrats on the 10K PR- you are getting so fast, little lady!

  6. Kara says:

    Wow what a week!! Great job girl 🙂 I’m so jealous of the big groups you’re able to run with!

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