After running for a few years, you learn that no week of training is ever perfect. Whether it’s a niggle, crazy weather, or the struggle bus of real life, you learn to take what your body gives you and do the best you can that day.
Life and running are all about adapting. I adapted this week with lots of yoga.
My next half marathon is the All American (Half) Marathon on March 22 in Fayetteville, NC. If you’d like to run it, use the discount code 5AMB2015 to save 10% off the registration fee. I’m a race ambassador and it seems like it’ll be a nice excuse for a girls getaway, as tons of people from Charleston are running it.
While the race is called the All American Marathon, there is a half marathon for those of us who are only half crazy- or also training for the Cooper River Bridge Run on March 28.
This week, I ran 39 miles and did a BodyPump class, a Warm Power yoga class, and a BodyFlow class.
Monday: 1 Hour BodyPump + 7.15 miles easy.
Tuesday: 4.5 miles, including 2-mile tempo.
Wednesday: AM: 5.2 miles easy, PM: Warm Power yoga.
Friday: No workout.
Saturday: 12 miles easy.
Sunday: 10.2 miles with OnShore Run Club.
Tuesday’s tempo run went really well. I’m in a training program for the Cooper River Bridge Run, and we meet for tempo runs, intervals, and bridge repeats on Tuesday nights. The program has a fun group an an awesome coach, Howie. I signed up for the training program in the Fall and have improved in every distance (5K-half marathon). After running consistently for a couple of years, then being injured this summer, seeing improvements again is fun.
I ran the first mile of my tempo in 7:09, a bit speedy because I shoot for 10K pace (7:12-7:14ish). I usually fade on the way back, but I stayed focused, kicked it in, and ran the second mile in 7:09. It was my fastest 2-mile tempo- and I wasn’t exhausted at the end. Best run of the week.
It’s Howie’s birthday, so happy birthday to Howie! Let’s hope he enjoys a great beer and a great run today. He jokes that he’s getting older and slower, but he still owns speedy PRs and places in his age group. He’s a great coach and motivator, and tempo runs work.
Wednesday’s easy run brought hip/glute/back pain- the same pain I experienced in the winter when I was training for the Charleston Half Marathon. It wasn’t horrible, but enough to change my training for the week. Originally, I planned to run the Ashley Ridge Fox Trot 5K on Saturday, but decided not to register in advance due to the hip niggle. After not running Thursday or Friday, I felt well enough to run, but entering a 5K wasn’t in my best interest.
If you can enter a timed event, pin on a number, and run and truly not care one bit about your time, that’s fine. As a competitive person by nature (competitive with myself, not other runners), that is not a skill I possess. I do plenty of easy runs where I don’t care about time or pace, but not a race. I don’t always give 100%, because I race a lot, but I push myself more than I would running alone or with a friend.
The Ashley Ridge 5K is a flat, fast, certified course. I ran it 2 years ago, and I knew I would not be able to hold back if I entered the race. Part of being a disciplined runner is knowing when to train but also knowing when to hold back. Not sure if I was on the brink of a PR or an injury, and with more races on the calendar, I opted out of the 5K.
The risk was worth more than the reward, and I joined Virginia for an easy long run on the Sawmill Branch Trail. Our 12 miles went well and my hip was fine- the yoga, foam rolling, and days off helped, and I’m glad I took them.
On Sunday, I ran 10.2 miles with the OnShore Sunday Run Club. It wasn’t the workout I wanted, but I’m thankful I could run and explore a beautiful city, with fun people and warm weather. I enjoyed the run and company.
This week, I’ll be travelling for work and possibly racing on Saturday, so I’ll take it a little easier on the mid-week workouts to focus on work and give myself a break. After averaging about 40 mpw for the past 4 weeks, I really need it.