Training for the All American Marathon (March 2-8)

In typical South Carolina fashion, we experienced all four seasons and a time change this week, but my training went surprisingly well. This is probably the only time I’ll *ever* write that in a weekly training recap, but I didn’t have any hiccups with getting workouts in. I didn’t finish every run feeling 100% wonderful, but I did run each day I planned and (at least) the mileage I planned.

I didn’t race this weekend but had quite a few friends run the Mullet Hall 5 Miler and 10 Miler, the Run Hard Columbia Marathon, and the FMU Shamrock 5K. Sure was fun living vicariously through everyone else’s pictures and posts after my less stressful Saturday morning run.

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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.

TWW

This week, I ran 46.5 miles and did a BodyPump class and a yoga class.

Monday: 4 mile easy recovery run + BodyPump

Tuesday: 4.5 miles speedwork. 1.25 mile warmup, 4 half-mile repeats (all under 7 min/mile average pace), 1.25 mile cooldown.

Wednesday: 6.5 miles including 6 parking garage route.

Thursday: 9 miles easy + yoga.

Friday: No workout.

Saturday: 12.5 miles total. 9 miles easy, 3.5 miles slightly faster.

Sunday: 1 mile warmup, 8 miles with OnShore Run Club, 1 mile cooldown.

After last Saturday’s LifePoint 10K + 5K, I was exhausted. I’m sure it was the stress of hard training, traveling, wonky weather, and two races in one morning that wore me out. I may not have been super happy with my race times, but to my body, it was still 9.3 miles of very hard running.

I focused on recovery, adequate sleep, and good nutrition, and it paid off Tuesday at speedwork/practice. The weather was gorgeous and I felt great once I warmed up. I ran the first repeat in 3:27 (a conscious attempt at starting off slower to make sure I felt recovered), and the next ones were 3:17, 3:21, and 3:15. Not my fastest speed workout, but just three days after the hard races, I was happy with it.

On Wednesday, I ran the garage route and a little more with Richie, Kaitlin, Baxley, Chris, and Amy. Parking garages are our Charleston hills so we run hard to the top and take it easy on the way down and from garage-to-garage. We even ran a little extra since a train was stopped in front of our garage, and the sunset from the top of the aquarium garage was beautiful. Amy is new to the garage group and training for a half marathon- she ran *all* the garages on her first garage run, too!

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Thursday was tough. I ran the 9 miles at an easy pace, but it was 80 degrees outside. The first few hot runs of the Spring/Summer are tough. I hoped I’d have to stop at an intersection for traffic, but the traffic patterns never worked out that way- so I just stopped twice to catch my breath. Yep, even my easy pace felt tough in the heat and humidity.

When I got home, I drank a VegaOne Recovery Accelerator drink. I reviewed this last year, and I like to blend it with crushed ice and pomegranate juice concentrate. It’s like a sno-cone and a nice treat after a hot run, plus I feel like it helps with recovery.

On Saturday, I ran an 9 miles at an easy pace with Luke and David (DoomBuggyRunner) on the West Ashley Greenway. It was my first Greenway run in several months, and I’ll be glad when the entire Greenway is paved because I won’t run the unpaved areas alone. It started out chilly and we didn’t see many runners, but we had a good run.

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After our Greenway run, I drove about 15 minutes to Fleet Feet Mt Pleasant to make it just in time for a free 5K fun run. It wasn’t a race, but everyone got a tech shirt, an Asics shoe bag, and donut from Charleston Donut in Mt. Pleasant. We had coffee, water, and even wine. The fun run was from Fleet Feet to the end of the Mt. Pleasant Pier and back, so 3.5 miles instead of 3.1. It’s just extra calories burned to make room for tasty donuts!

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Sunday’s run went really well. I ran 10 miles total, 8 with OnShore Run Club. I like to run this at close to half marathon goal pace as the average. I didn’t quite hit that (most of my miles were closer to current half pace), but I was okay with it since I’ve run a lot this week. I didn’t go to breakfast afterwards since I had to buy groceries and run errands.

Next week, I will be racing the Catch the Leprechaun 5K on Thursday night, then the Peyton’s Wild and Wacky 5K on Saturday morning. I plan to run hard in Catch the Leprechaun, since it’s flat and paved. Peyton’s Wild and Wacky 5K is a trail run and mostly a fun run- I don’t have any goals for that and will probably try to get in some easy miles before the race since it’s not until 11 AM.

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I hope everyone has a great week, survives daylight savings, and has fun celebrating St. Patrick’s Day!

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18 Responses to Training for the All American Marathon (March 2-8)

  1. Great training week!! I packed a half in Fayetteville last year. It was a fun time! I had a friend who ran the full from this All American last year and enjoyed it too. Good luck!

    • Amy Lauren says:

      Thanks. I’m honestly not as excited about it as I thought I would be. I still need to actually register and make travel arrangements and all, I hope I’m not getting burnt out or something. I have heard good things about the race.

      • We stayed near the mall which was convenient. The race we ran was all along the All American highway. Looks like this one is a good combo of neighborhoods and the highway. The highway was hard on our bodies. All concrete or something similarly hard for highways, maybe. Maybe once race day gets a little closer, you’ll be excited!!

  2. Hollie says:

    I always find focusing on sleep really helps me as well. I have been running pretty low (honestly) lately and I can tell in my mood and in my life. Great week of training Amy.

    • Amy Lauren says:

      Thanks girly. Sleep is big- I felt a lot better on Tuesday, probably because I got like 9 hours of sleep that Monday night. I think it is much easier to increase mileage if you’re getting better sleep.

  3. Great job! I can’t imagine having to acclimate from winter-like temperatures to 80 degrees so quickly – that’s gotta be brutal. I don’t really mind running in the heat, but in Michigan it’s usually a much more gradual warmup and we don’t hit “heat” until late June.

    • Amy Lauren says:

      Eh, I had to acclimate from 40s to 80, so not too winter-like ;). It has only been cold enough to run in pants for one day this winter for me… that was back in December, too. I hope the thought of possibly having to run in pants is over :).

  4. runner1313 says:

    You are progressing nicely toward the Mike to Mike Half. Have you ironed out all of the details for your girls weekend in Fayetteville yet?

    • Amy Lauren says:

      Nope, I haven’t done anything- and the friend who I was hoping would come is travelling out of state that week, so I don’t think she can make it.

      All it took was me getting injured 5 days before a goal race last May, to make me a last-minute planner/registrant/runner… forever.

  5. Sarah says:

    Here in in NH we experienced a total of two seasons? Oh and that time change, that was a hard hit this year haha 😉 March 22nd will be here before we know it – crazy how time does fly! I’ve been missing running a lot lately, because with the exception of sprints and half mile warm-up’s, I’ve done no running in probably 5 months. It’s just freeing, endorphin boosting, a good feeling to just “go”. And racing, well that’s just fun. Reading your posts definitely makes me miss it even more (not a bad thing). Enjoy the 5K’s this week!

    • Amy Lauren says:

      The time change was crazy hard this morning! I got up at 4:55 for BodyPump and it felt like 3:55 to my body. All was okay once I got to the class, but it was tough waking up. Even if you’re not running, you rock it out with lifting lately- way to go :).

  6. harveylisam says:

    There was no time change here in South Africa but for some reason I couldn’t get to sleep last night until 4 AM. So I understand feeling a little messed up haha. Good luck in your last few weeks of training!

  7. Jennifer says:

    Glad to hear you had a great training week. Those donuts look great.

  8. Pam says:

    Daylight savings usually kicks my butt, but thankfully I ran my long run on Saturday so I have an extra week to be ready for my next long run with the time change. You had a fabulous week of training, but I love your honestly about not feeling fabulous at the end of every run. I actually slept in today and my run felt much better than my midweek runs of the past few weeks. I’m envious of those donuts….I am trying very hard to limit my sugar until after the marathon next month….it has been hard!

  9. wow – that is a really really solid week. and love that free run with all the goodies! such fun!

  10. I am the exact opposite. I am so freaking mad they are paving the Greenway. I got my 10 miles in on the unpaved part this week. It is the part I always run. I love that is is not paved. I am sad.

  11. lizlicorish says:

    Those donuts! Oh wow; they look SO good. Good luck with your upcoming back-to-back races! I’ve always love St. Patrick’s Day themed races!

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