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