Training for the Cooper River Bridge Run (March 23-29)

I’m not actively training for a goal race right now, but the Cooper River Bridge Run was Saturday, so I decided to title this week’s training log appropriately. I’ll write a full recap of the Bridge Run later this week.TWW

This week, I ran 34.5 miles. I also did a BodyPump class and two yoga classes.

Monday: BodyPump.

Tuesday: 9 miles easy, including a not-so-easy run of the Cooper River Bridge. Hello headwind!

Wednesday: Yoga + 5 miles. 3 miles easy, 4 x .25 intervals, 1 mile easy.

Thursday: 4 miles easy + YOGAPOP.

Friday: No workout.

Saturday: Cooper River Bridge Run! 2 mile warmup, 6.2 miles in 45:48 (new PR). I walked around the finish area and downtown to cool down, so no “official” cool down run.

Sunday: 8 miles easy/recovery with the Church of OnShore Sunday run group.


I had a great week of training, and my pain-in-the-butt TFL (tensor fascia latae) and pirformis faired much better this week. Along with my PT exercises each day, I got a sports massage.

Thursday evening, I went to YOGAPOP with a fellow Charleston Girls Run This Town run clubber, Stacy (As a Yelp Elite, I received two complimentary tickets). Hundreds of people attended YOGAPOP, which featured yoga, vendors, food, drinks, and live music at the Charleston Visitor’s Center. I didn’t know Stacy too well until Thursday but we had a great time at YOGAPOP and are looking forward to running together sometime. It was only her third time doing yoga, but she did great!

I ran 4 miles before YOGAPOP, which was outdoors, so I was freezing (from sweating a little on the run) and did yoga in my hoodie. I found this pic online of my hoodie-d yoga practice. Even if my TFL and piriformis are a pain in the butt, at least my running shorts make my butt look nice?

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Saturday was the Cooper River Bridge Run, Charleston’s largest running event and one of the biggest 10Ks in the United States. A lot of locals opt not to participate, since the bridge’s pedestrian lane is open all the time and the registration prices are expensive, but if you’re in South Carolina, the Bridge Run is worth experiencing at least once.

It was my first Bridge Run, and my race was a 20 second PR. When you see a 10K finish time starting with a 45, you realize that final soul-crushing, pain train bridge repeat last Tuesday at practice was well worth it.

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On Sunday, I woke up feeling my race, but I headed out to run an easy 8 miler with the OnShore Racing Sunday run group. I took my ipod because I knew I’d  get dropped like it’s hot with my post-race recovery pace, but I ended up running a lot with Amy C. then finished out the 8 miler with Pat (all of us ran the Bridge Run). We had a nice conversation and a good recovery pace.

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I met Maria (Lil Mys Ninja), who also ran the Bridge Run, for lunch at Sunflower Cafe. We enjoyed some tasty pancakes and omelets while discussing all things running related. Maria completed her first marathon a few weeks ago, ran the Palmetto 200 relay last weekend, and came close to setting a PR in the bridge run- so she’s had a pretty exciting past few weeks.

I love that this little running blog has allowed me to make new friends from all over South Carolina, the United States, and even the world.

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I hope everyone had a great week, and if you ran the Cooper River Bridge Run (or any other race), that you finished injury free, smiling, and met all your goals.

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This entry was posted in Charleston Food, Cooper River Bridge Run, Training Log, West Ashley, Yoga and tagged , , , , , , , , . Bookmark the permalink.

27 Responses to Training for the Cooper River Bridge Run (March 23-29)

  1. Pam says:

    Congrats Amy on a wonderful race Saturday. You are so speedy and all that hard training makes it worthwhile. The Yogapop class sounded fun and going with a friend would make it even better. Your weather looks alot better than ours, it is still cold here in Wilmington.

    • Amy Lauren says:

      YogaPop was great! It was a little chilly since it was outside, but it could have been much worse. A lot of people thought the Bridge Run was cold but I thought it was perfect for running. Of course, I didn’t have to stand around in my corral and wait long enough, but I was excited to put my sweats on post run.

  2. Congrats on your PR!! That is a tough race to go out and do that in with just the number of other runners. A group of us ran that race back in 2011 and it was a one and done for me. Once we realized you could run the bridge anytime, we would much rather do that too, just like you mentioned.

    • Amy Lauren says:

      It was a great race, but since you’ve already done it, I don’t blame you not to travel back here and repeat it (I would repeat a race locally, and I do, but probably wouldn’t repeat races travelling). You could always visit for another race or event and run the bridge while you’re here :). Now that the race is over, the pedestrian path is not as crowded.

  3. You did so great! Congrats! I actually saw you yesterday morning when I was driving to get my run started! I didn’t want to honk and scare you! lol. Have a great week! Can’t wait to hear the race recap. Jeanette and I saw the buses going over 526 while we were running on DI and thought of everyone!

    • Amy Lauren says:

      Thanks girly- I am still working on the recap, but it’ll be up soon. I hope you and Jeanette had a good run. I think Daniel Island was the place to be to run on Saturday bc everywhere else was packed with people.

  4. Hey Amy!
    Glad that your training is doing well, and that you’re meeting all kinds of people.
    What exactly is YogaPop? Is it much different than regular yoga? Looks like a lot of people showed up!
    Well, enjoy your day! 🙂

  5. Congratulations on your PR!! Glad to see the hard training on the bridge pay off 🙂
    YOGAPOP looks like a super awesome event. I would love to go to something like that soon. My friend got me yoga classes for Christmas, so I did a few yoga classes this year. It’s so challenging, but I always feel amazing afterwards.

    • Amy Lauren says:

      It’s hard to get out of bed for, but I also feel amazing after yoga- I am going in the morning (I typically go on Wednesday mornings). I think a yoga pass makes for a great Christmas present, it’s a gift you can use throughout the year.

  6. Jennifer says:

    Congrats on your PR! I look forward to reading about it. The YOGAPOP event sounds like it was fun, so many people in one room! Your hooded yoga pic looks great!

    • Amy Lauren says:

      Hehe, thanks. I was chilly doing yoga after a run (but it is really fun to do immediately after running!). The event was packed though- there wasn’t room for even one more yoga mat.

  7. Theresa says:

    Congrats on your PR!!!!

  8. lizlicorish says:

    Congratulations on your new PR! That’s such a great accomplishment, especially with the pain in the butt! Glad you are feeling better! 🙂

    • Amy Lauren says:

      Thanks Liz! The pain is pretty much gone now- but I have to massage it with foam rolling, stretching, and PT exercises. The massage was great and I plan to do that once a month too. The trick is, I have to keep doing all of this even if it’s not hurting- I don’t want it to come back.

  9. Hollie says:

    Congrats on the PR. I’m glad your training hasn’t taken a sudden hault because of your pain. That is truly awesome.

    • Amy Lauren says:

      Thanks Hollie. I took it really easy the week before last, and I find that if I run a really easy pace on my easy days, I’m fine. One of my new goals is to truly keep my easy days *easy* because this happened right after a week where I did a lot of hard workouts. Also, the PT exercises and massage have worked pretty well for me.

  10. Laur says:

    You really make me want to move to South Carolina. You’re killing me with all of these cool races and cute places to eat!! I am trying to write more Yelp reviews because I think a.) they’re helpful to people b.) I can possibly get free tickets to things! It’s awesome! Congrats on the 20 second PR!!

    • Amy Lauren says:

      You should write reviews (and I should friend you on there). I like being a Yelp Elite- it has a lot of perks. I get invited to parties and those are the only parties I’ve ever been invited to, soo…. it’s worth it! We do have some awesome places to run and eat here :).

  11. Amazing job on the bridge run. You killed it!!! So proud of you and that PR.

  12. Elizabeth C. says:

    Oh wow! You broke 46 in your 10K and that is such a HUGE milestone! Congrats to you. And, even better, your injury seems to be calming down.

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