This week was definitely a cutback week. Since Clay and I traveled to NC to visit our grandparents, I didn’t run as much. This week is a much lower number of miles than usual, but I did some quality workouts too.
Unfortunately, I also missed a few workouts. I slept in and missed Wednesday BodyPump, and then I missed Sunrise Yoga due to a bad wreck on a major highway. I purposely skipped my long run because I didn’t want to do a long run just 5 days after Sunday’s 14 miler, but I didn’t like missing the other workouts.
I also ate a lot of meals out this week, along with ice cream and cake. Takeout and dessert are a part of a balanced lifestyle, because food is meant to be enjoyed, shared, and celebrated with others (and I did!). Most days, my diet includes mainly healthy foods and a spoonful or two of Ben&Jerry’s- but decadent desserts that are good for the soul aren’t the best for finish times!
It’s a new week, and my goals are to not skip any workouts, clean up my diet, and rock the James Island Connector Run on Saturday. If you’re in the Charleston area and interested, you can use the discount code Scott15 to save $5 on race registration.
Monday: 60 minutes BodyPump + Without Limits (5 miles of intervals + 20 minutes core)
Tuesday: 6.25 miles
Wednesday: 20 minutes strength + 6 miles (track)
Thursday: 8 miles
Friday: No workout.
Saturday: 5.4 miles (hills)
Sunday: 5.1 miles
Total: 35.75 miles
On Monday, I did BodyPump in the morning, and I went to a Without Limits practice that evening. Without Limits is a running training group based out of Wilmington, and Chris Bailey is coaching a new chapter here in Charleston. I didn’t know much about Without Limits until I went to the practice, but I went to support Chris because he’s a talented runner and great guy.
Without Limits consists of runners of all paces who are looking to take their training to the next level- meaning it’s a step above local store-based training programs or “training plan in a can” plans you download from the internet. We had runners from former college athletes to beginners.
The practice started with a quick warmup run, then form drills and strides. I don’t usually do any form drills before my track and speed workouts, and some of the drills were new to me. After that, we ran 3 minutes hard, 2 minutes recovery. We ran on a circular trail path, so it was a workout everyone could start/run together.
I ran the 3 minutes hard/2 minutes recovery for 8 rounds, and it was tough. The weather was beautiful and I pushed the pace a little, plus I think the drills helped me run the workout faster and I should work that into my routine more often.
After the run, we did about 20 minutes of runner-specific strengthening exercises with resistance bands and body weight. Typically I strength train only with weights, so this was new to me too. It was hard but I got through the workout and learned a lot. Without Limits was certainly more challenging than my usual speed workouts, but it was fun too.
On Wednesday, I headed to the Evil Oval for another track workout. Some of the Wednesday night runners are following a training plan that called for 5 x 1000 m intervals, so everyone ran that workout. I kept all but one interval under 5K pace (that one was at 5K pace), while running a 200m jog recovery between each. My legs were still feeling Monday’s Without Limits workout, though!
(My tan blends in with my tank top- I swear I’m wearing a shirt!)
After our workout, everyone headed to Dog and Duck Summerville for recovery beverages and food. I had a harvest salad, and the food was good. However, the service was horrible (everyone’s bill was incorrect), the drinks weak, and I don’t think we’ll be back.
Clay and I went to North Carolina on Friday morning to visit our (technically his) grandparents. We hadn’t seen them in almost two years, so it was great spending time with them and catching up. I’d originally planned on not running in NC, but the weather and scenery were beautiful and Clay’s grandparents had to run some errands on Saturday afternoon.
I ran 5.4 miles on the rural mountain roads and narrowly avoided a couple of crazy dogs that chased me. I’m terrified of off-leash dogs, and everyone in the country just lets their dogs roam free. I was probably the first runner those dogs have ever experienced- I don’t think many people run there. Those hills were very humbling, but good training for the James Island Connector Run this Saturday.
It was worth it to spend extra time with family because running will always be there and family members, especially grandparents, may not be. Grandpa had a stroke this summer, and he’s doing much better now, but we still love to spend as much time with our grandparents as possible. We’re already planning another trip after Christmas.
I hope everyone has a great week. Lots of short races as well as half marathons and the Marine Corps Marathon, are coming up. Good luck to everyone racing!