Training for the Summertime 5Ks (April 27- May 3)

Another training week is in the books, and this one included a “race-out”, aka, a race you run as a workout. This was my third year running the May Day Half Marathon, which is a fun run from Downtown Charleston to Folly Beach (the Full is from Isle of Palms to Folly Beach).


The May Day Marathon is on open roads and more of a celebration of Spring than a race, but sometimes it takes a finisher’s medal and a party to motivate me to do my long runs.


This week, I ran 43 miles. I also did 2 yoga classes and 1 strength workout.

Monday: 5.3 miles (2 mile warmup, 4×400 with 400m recovery, 1.3 mile cooldown) + Strength Training (lower body)

Tuesday: 5.1 miles easy

Wednesday: Sunrise Yoga + 5.2 miles (1 mile warmup, 2 x 1.5 mile tempo, 1.2 mile cooldown)

Thursday: No workout.

Friday: May Day Half Marathon! 13.1 miles in 1:49:50.

Saturday: 5.2 miles easy

Sunday: 9 miles + Yoga

The big highlight of my week was the May Day Half Marathon, which was really fun and a great progressive/fast finish long run. I ran the half in 1:49:50, progressing from an 8:46 pace in Mile 1 to a 7:47 pace in Mile 13. The race had aid stations with beer and cupcakes and was a good excuse to take a vacation day from work and run.



Aside from the May Day Half Marathon, I did a small 400 workout on Monday and an impromptu tempo on Wednesday evening. I planned to lift on Wednesday evening, but the weather was gorgeous. My paces weren’t too shabby for running alone, eating peanut butter pre-run (I said it was spontaneous), seeing a crazy dog on the sidewalk/path, running past smokers (eww), and smelling the Boogie’s BBQ Food Truck for much of the run.

I ran with OnShore Racing on Sunday, where the usual crowd had recovered from Friday’s half/full. We had runners visiting Charleston from other states come, including some guys from New Jersey who drove down to visit Charleston and ran the May Day Half Marathon while they were here. Another girl was visiting from North Carolina- it’s fun that running can bring people from other states and areas of the country together.


After the run, we headed to Fuel Charleston for brunch, where I had the Garden Scramble, which was an omelet and not a scramble but pretty tasty (my picture looks like the omelet is a smiley face with a zucchini tongue sticking out).


Everyone sat on the patio and ate, drank, and enjoyed the beautiful summer day before the heat hits big time in a few weeks.


I have my first 5K since March on Thursday, Race the Landing #1, and I’m pretty excited. With the heat, I’ll dial the longer tempos down and work on shorter stuff to get some speed back. I’m also thinking about subbing an easy day for spin class when the weather warms up. We’ll see how it goes.

Have a great week!

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9 Responses to Training for the Summertime 5Ks (April 27- May 3)

  1. Way to go on your half – sounds like an awesome time (beer and cupcakes?! Wow ..) and fun race. And your splits sound great! Congrats!

  2. lizlicorish says:

    That half marathon sounds like SO much fun! Cupcakes and beer at the aid stations?! Good luck with your upcoming 5K. You’ve been putting in a lot of great workouts so I think it will be a fast race for you. 🙂

  3. Pam says:

    Congrats on a great half, especially since you descended your pace throughout the race. Hilarious that the aid stations had beer and cupcakes for fuel. I have never seen that at a race before. Seeing the Maypole dance photo made me chuckle. We have a photo of me at preschool doing this dance with classmates!

    • Amy Lauren says:

      Thanks Pam! The idea for cupcakes came from the Beat the Blerch comic from The Oatmeal. They have a Beat the Blerch Marathon and Half Marathon where they have cupcake aid stations. I didn’t eat a cupcake but I had some friends who did :). The last aid station at Mile 24/Mile 11 had beer, it was a grapefruit flavored beer and everyone said they really liked it. I didn’t taste it *at* the aid station but I tried it Saturday night at The Barrel and it was pretty tasty! Very light alcohol content.

  4. Hollie says:

    I’ve said the last few years but I think that half sounds like so much fun. Nice job and I hope you have a great 5k this week.

  5. Wow. Amazing job at May Day. You are killing it.
    See you on Thursday.

  6. Jennifer says:

    That race sounds like so much run – I like how festive it was (the May Day pole) and beers and cupcakes…why not! What a cute medal to boot!

  7. Elizabeth C. says:

    I love the term “race-out” and I’ve never heard of it! And your bibs are simply adorable. You need to find some way to frame them all together or something like that. Anyway, nice job on the half marathon “training run” I love how you ran it as a progression run. It was probably fun to pass so many people! Also, it looks like a really wonderful community of people there.

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