After last week’s recovery week, I dove back into training this week. I got a lot of cross training and strength training in as well.
For several reasons, I ran 5 days this week:
- I didn’t want to jump from 4 to 6 days of running in one week.
- I had some quality workouts and a “race-out” Charlie Post 5K scheduled.
- I didn’t want my mileage to jump from 25 (recovery week) into the 40s (usual training volume).
I’m not a risk taker; I like to think long-term and not risk getting hurt. I don’t know the secret to speed, but I’ve learned that weeks off due to injury is a sure way to slower race times.
I’m also watching my nutrition and logging food in My Fitness Pal. It’s neat seeing what my calories and macros look like, and I think some tweaks might help my running. For someone whose only meat consumption is seafood, I always meet my protein and fat goals. I guess this is from being a vegetarian all those years and people asking where I got protein. Now, I’m hyper-aware of making sure I get enough protein- maybe at the expense of getting all the carbs I need. I’m trying to find more ways to incorporate healthy carbs into my diet!
Monday: BodyPump + 8 miles (treadmill with cruise intervals)
Tuesday: 60 minutes Arc Trainer
Wednesday: BodyPump + 5.25 miles (track/intervals)
Thursday: 6.2 miles (unintentionally progressive)
Friday: No workout.
Saturday: 7.25 miles, including Charlie Post 5K (21:27)
Sunday: 10 miles
Total: 36.7 miles, 2 hours BodyPump, 1 Hour ArcTrainer
My workouts this week were all over the place because that’s how half marathon recovery goes. Some days you run a 5K and every mile split is under 7 min/mile, and other days a 9 min/mile easy pace feels like death. I’m trusting the process.
Monday’s treadmill wasn’t too bad, as I zoned out and watched trashy TV the whole time, but added in some intervals to get the legs moving. I headed back to the gym on Tuesday to ArcTrainer after work, so I’m getting my $10 per month out of my Planet Fitness membership.
Wednesday’s track workout was pretty rough. I pulled a workout from Run Less, Run Faster’s half marathon plan. It was 5 miles, including a 1 mile warmup, followed by 400 – 600 – 800 – 1200 – 800 – 600 – 400, a 1 mile cooldown, and a blurry Kelfie (Kendall takes the selfie = Kelfie).
All the intervals were slower than I’d hoped for, and I could not hit my 5K pace until after the 1200 (I got faster as the workout progressed). I could tell it was my first track workout in a few weeks.
After track, we headed to Icehouse for recovery beverages and food, where I had a really delicious Greek salad. I entered it into My Fitness Pal and realized I probably needed more carbs. Oops.
I took Friday off working out and Clay and I went out to eat at Poogan’s Porch. I started out with the argula salad, and for my entree, I had the crispy skin snapper with white cheddar grits, sauteed greens and radishes.
Poogan’s Porch also has the most wonderful biscuits! I highly recommend it if you’re ever in Downtown Charleston and looking for good southern food (I’m usually not even a fan of southern food).
On Saturday, my legs seemed to find the “pop” that’s been missing all week. I ran the Charlie Post Classic 5K and finished in 21:27. I was 6th female overall and 2nd place in my age group.
I showed up at the race with ZERO goals and expectations and really surprised myself. Maybe not hitting my goal paces on Wednesday night was my body’s subtle way of conserving some of that energy for Saturday, but I had a great race. It was not a personal record, but it was my first 5K where all my mile splits were under 7:00 min/mile (6:49, 6:50, 6:53).
The Charlie Post Classic 5K did not have free mimosas after the race like the Charleston Marathon, but on the drive home, I found a garage sale that did. I drank a mimosa, bought a cookbook, and talked to the seller, who was selling EVERYTHING so he could move to Europe. Offering free mimosas at your yard sale is a great way to get business because I felt guilty drinking his booze and had to buy something.
Since I only ran a 5K and did not need to replenish many calories, I limited myself to one mimosa.
On Sunday, I did a long run with some friends, running through The Citadel campus and then the usual 8 mile downtown route. I took it nice and easy and we had some fun conversations. It was a great maintenance long run while I figure out my training and racing goals for the Spring.
I hope everyone has a great week!