I decided “Weekly Rundown” was a fun name for a training log post, especially since I’m not training for a particular goal race. I’m enjoying summer running, beating the heat, and working on building a nice base for some speedy 5Ks and a winter half marathon.
I had a couple of great runs, as well as birthday drinks, a race, two dates with Clay, and a going away pool party. Although summer is coming to an end and I realize I haven’t been on a formal “vacation” or even left Charleston much, I’ve had a really fun few months. I kinda enjoy having the type of life that I don’t need a vacation from.
This week, I ran 39.5 miles. I also did a BodyPump class and a sunrise yoga class.
Monday: 60 minutes BodyPump
Tuesday: 9.15 miles
Wednesday: Sunrise yoga + 5.1 miles speedwork
Thursday: 6.2 miles
Friday: No workout
Saturday: 7 miles, including Race for the Ark 5K (21:55- new “official” PR)
Sunday: 12 miles.
After running 13 miles on Sunday and not sleeping well that night, I cut my usual Monday cross training short and only did BodyPump. Normally I do an easy run or arc trainer session, but I spent the evening watching Orange in the New Black with Clay and laying around on the couch. You really can’t argue with extra recovery the day after a 13-miler, especially with a 5K coming up and little sleep.
Tuesday, I woke up a little early and logged some extra miles before work. I work at home, but I have set hours and have to be at work around 8. I got out at 6:30, so I had time for an extra 2 miles in the neighborhood before a busy day of meetings- I had 3 meetings on Tuesday!
On Wednesday, I headed to the track to run with the Summerville Tri Club. Our workout this week was 6 x 800m, which is one of my favorite workouts. Whether you’re training for a 5K or a marathon, 6 x 800m is a great workout. I ran the first one a little easy, ran consistently for the next four, and went all out on the last rep.
It was hot and certainly didn’t feel like Fall weather, but the Summerville football team and cross country team were practicing and that’s a good reminder that cooler temperatures are on the way.
We had a great crowd at the track and afterwards, we headed to Montreux to celebrate Theresa’s birthday and have recovery beverages.
On Saturday, I ran the Race the Ark 5K, a local race that benefits Alzheimer’s and dementia awareness. My uncle passed away after having Alzheimer’s, and my grandma had dementia in her later years, so this is a very special cause for me.
I always run better when I run in memory or honor of someone, and I set a new “official” 5K PR- 21:55.
I’ve run faster paced races, but all of those 5K courses were slightly short (3.05-3.08). Race the Ark is certified and a true 5K PR. It was 72 degrees and 100% humidity, so I’m hoping to run even faster in cooler temperatures if I can stay healthy. I placed 2nd in my age group and I will post a full recap later this week.
The race was really big for a small town, with almost 500 runners and many of them high school cross country kids- making it a fast field and course. I ran even splits, and my last mile was the fastest (7:02, 7:03, 7:01, :48). Best of all, I got to share the race with some awesome people like Aisha, Mark, and Melissa B. We will miss Melissa B. since she is off to medical school next week.
On Sunday, I headed out for 12 miles downtown, including 8 miles with the OnShore Racing crew, followed by Melissa’s going away pool party and preparing for the upcoming work week. It was a busy weekend and I have a busy week coming up, but after Race the Ark, I’m pretty motivated to keep working hard.
I hope everyone had a great weekend!