Hey everyone! I hope you guys all had a great week.
The best thing about keeping detailed training logs is looking back at prior weeks and seeing patterns or trends. When I started writing this post, I noticed it immediately- I was fatigued from a mileage-heavy week last week. I ran 41 miles last week (including a bridge run and a 12 mile long run, my longest long run in awhile) and arc-trained. No wonder I was wiped out.
My training week ended on a high note, but I had my share of ups and downs. Even down runs are better than being down and out with an injury.
This week, I ran 40.5 miles. I also did a BodyPump class and a sunrise yoga class.
Monday: 60 minutes BodyPump + 4.6 miles easy
Tuesday: 7.6 miles
Wednesday: Sunrise yoga + 5.1 miles speedwork
Thursday: 6.2 miles
Friday: No workout
Saturday: 6 miles (including 3.5 mile tempo run)
Sunday: 11 miles
On Monday, I switched up my running a little and attended the Fleet Feet Mt. Pleasant group run. It was fun hanging out with different people and running a new route, but after running 12 miles on Sunday, I felt pretty poopy.
I ran 1 mile before the Fleet Feet run and my legs could hardly go. I’d planned to run the 5 mile route but opted for 3.5 miles, and I ran with a girl who just moved to Charleston so it was fun chatting with her and talking about the area and running culture. Slowing it down paid off- I met a new person and I felt better on Tuesday’s run.
Wednesday was my weekly date with the Evil Oval (You can read all about my Wednesday in the Day in the Life post.) We ran 400 repeats with 200 recoveries between them. The 200s weren’t *really* recoveries. The 400s were supposed to be just under goal 5K pace and the 200s were supposed to be around marathon pace (faster than easy pace).
My 400s started out just under goal 5K pace and ended up around my current 5K pace. I didn’t time my 200s but they were around my easy pace. We didn’t have any (scheduled) standing rest breaks and with the heat, we all knew we’d be adjusting the workout.
After the workout, we headed to Icehouse Summerville for recovery beverages. Some of the girls talked about running the Kiawah Marathon but I did not succumb to Beer Pressure- signing up for a race based on peer pressure while under the influence of post-run endorphins and alcohol. Think I’ll stick to the Kiawah Half and cheer them on at the finish.
I took Friday off working out and technical writing job. I ventured shopping and bought some house stuff at Costco, then Clay and I went to Cinebarre to watch Vacation. We ate at Zen Asian Fusion this weekend- the best Asian food in West Ashley. Post-dinner Cook Out milkshakes were involved, and I consumed enough dairy, fat, sugar, and gluten to make up for all the health nut bloggers out there.
Saturday, I woke up to cooler temperatures and low humidity. It was 75 degrees and 83% humidity with a breeze. This was a legitimate cold front and did not feel like Charleston at all.
I resisted the urge to break out gloves and tights and took advantage of the Fall-like temps with an unplanned 3.5 mile tempo run and some mile splits I hadn’t seen since my last 5K race. I guess this summer running is paying off.
I went to Folly Beach and hung out with the OnShore crowd until about noon. I love Folly Beach- it’s known as the fun beach in Charleston and where all the surfers hang out. I should hit the beach more often, but I’ve enjoyed the few times I’ve gone this summer.
Sunday was my usual long run with the OnShore Racing Sunday group. I arrived at 8:30 and put in 3 miles with Jacci before the usual 8 miler. I’ve been trying to practice starting slower in my long runs and finishing faster, and it’s working well- last mile was my fastest.
We had freeze pops, beer, and ice-cold orange slices after the run. The orange slices were amazing- I’m buying oranges next week to slice up and eat after my hot morning runs.
After the long run, I headed to Mt. Pleasant for a sports massage. I use Nancy Montgomery, aka Mount Pleasant Sports Massage– she’s the best massage therapist I’ve ever been to and going every 3-4 weeks keeps me injury-free and happy. It’s a nice little splurge on myself. Since I was already in Mt. Pleasant, I followed it up with splurging on a new tank top at TrySports since it was tax-free weekend here in SC.
I hope everyone had a great week, and good luck surviving the last few hot weeks of summer!