Another week of surviving the summer heat training is in the books.
I ran all my runs outside this week, including the quality days (Wednesday and Saturday). Wednesday night track was a bit rough (felt like 99), and I’m convinced the Summerville High School track is the hottest place in the tri-county area. That heat reflects off the track’s surface!
|Monday||45 minutes strength AM + 6 miles (garages) PM|
|Wednesday||5.2 miles AM + 5 miles PM (track/intervals)|
We had a nice crowd for Wednesday night track, and it was great seeing everyone! One of our runners requested an old workout we did last year, which consisted of 3 sets of 200m repeats. We ran 8 repeats in each set, for a total of 3 miles of hard running, with 30 second breaks between each repeat, and 2 minutes between each set.
For someone who’s used to aerobic running and lots of longer, slower, distance, this was crazy hard! My legs were screaming at me by the end of the run. My friend Brian kept me motivated on the last 5 reps. It was the hardest workout I’ve done in awhile, but one I know I’ll be thankful for when I race another 5K.
I have a few more 5K runs this summer, but no goal race yet… maybe September.
On Thursday, I went to a group run at Blue Sky Endurance, a new triathlon store in Mt. Pleasant. It was my first time checking out the store, which is really nice and a great one-stop-shop for area triathletes and runners.
The group run had two special guests, Esther Erb Atkins and her husband Cole Atkins, who are both professional runners and US Olympic Trials qualifiers. Cole is from Charleston and graduated from AMHS. They talked about their experiences and answered questions, then joined us on a 3-5 mile run in the Old Village.
My friend Shawanna visited from Columbia and stayed at the house after the group run and talk so she didn’t have to drive back so late. It was really fun having a house guest for the night and we watched TV and just hung out. I actually like having company and would love to do it more often!
If long runs are church, Saturday’s 12-miler was a fire and brimstone service.
It was already a “feels like” temperature of 90 at 6:45 AM when I started. I ran 7 miles on my own (Cooper River Bridge), followed by 5 miles with the Fleet Feet Group Run. I tried to time my 7-miler just right so that I wouldn’t have to wait around long at the store, but I ended up running the last 2 miles a little fast because I was scared I’d miss the picture.
I ran a good pace for the last 5 miles, but it was hard because of fatigue + heat. A friend and I ran it together, and we made a WTF (where’s the finish?) stop. It was so humid, I had to ring the sweat out of my shorts. The only thing that got us through the last few miles was having to get back to Fleet Feet somehow and the promise of freeze pops at the end of the run.
On Sunday, I ran an 8 mile easy run with Melissa, which was her longest run in a long time. Both of us are hoping to run the Sweet Tea Half Marathon in November and have big goals for it. It was a conversational and scenic run. Sunday’s temperatures were cooler than Saturday, so we slowed down. Slower pace = More time to enjoy downtown Charleston.
I hope everyone has a wonderful week and stays cool in the heat!