Happy Independence Day! I hope you’re enjoying cookouts, the beach, the pool, and maybe a day off work.
Traffic is a nightmare in Charleston this weekend, so I will probably run more miles than I drive today. When you work from home, that’s not an uncommon occurrence.
I had a productive week of running, including six runs, two workouts, and two days of strength training. Besides that, I worked on and finished up a few big projects at work, attended Charleston Social Media Day, and enjoyed a Yelp Elite event. It was a great week for being out of the house after work.
|Monday||45 minutes strength/weights + 7.2 miles (bridge)|
|Wednesday||60 minutes BodyPump + 5.1 miles (track)|
|Friday||8 miles (treadmill intervals)|
|Sunday||6.7 miles + 60 minutes beach yoga|
|Total||46. 2 miles + 105 minutes strength + 60 minutes yoga|
On Monday morning, I kicked off the week with lifting, then ran the bridge that night with Steve, Sara, and Dave. I’ve been running the bridge twice a week lately and can tell I’m getting used to the inclines- it doesn’t feel nearly as hard as it used to. I don’t have any hilly races coming up, but I love running the Cooper River Bridge and enjoying the view.
On Wednesday, we run fast- and this week’s track night was no exception. The workout I did was 3 sets of 800m, 400m, 400m, for 3 miles total of fast running (we also do a 1 mile warmup and 1 mile cooldown). Everyone seemed to like the workout, and the weather was slightly cooler than last week. The temperature was 82 and the “feels like” was 88, which is practically a cold front around here.
After the workout, we headed to Icehouse Summerville for recovery beverages and food. I had the summer berry and farro salad, the special of the night. It had goat cheese on it and sweet tea vinaigrette, and it was really tasty!
On Thursday, I had a lot of work to finish that morning, then attended Charleston Social Media Day that afternoon. With BodyPump + track on Wednesday and another workout for Friday, I planned to take the day off running and stuck with the plan.
Friday’s run was a treadmill interval workout of 8 minutes hard, 2 minutes easy. I ran that for 50 minutes and also ran a warmup and cooldown. I’ve been increasing the pace on the hard portions and inching closer to my goal half marathon pace for the Fall. The treadmill isn’t the same as the roads or track, but the Charleston summers are just too hot to run mile repeats outdoors and hit strong paces.
On Saturday, I ran the Cooper River Bridge, then caught up (literally) with the Fleet Feet Mt. Pleasant run club for a total of 12 miles.
I had a scary dog encounter at Mile 11 when I was at the base of the Cooper River Bridge. The dog was leashed, but growling and barking, and the owner was about to walk the dog on the bridge’s pedestrian path. This is against the posted rules of the path and unsafe for the dog. The path has a bike lane and the cyclists are fast. If the dog got into the bike lane and a cyclist was coming, it would be a tragic site.
The dog really shook me up, so I stopped for water (Chris, the manager of Fleet Feet hands out water at the base of the bridge). Chris said he told the dog walker that walking your dog on the bridge is against the rules, but the man didn’t listen. I’ve heard there are no bad dogs, only bad dog owners, and that was definitely the case with this dog and owner. I hope everyone was safe.
On Sunday, I went to Folly Beach with Tami and Nikki. We left super early to beat the crowds, and we met up with Richard for an easy run (on the roads). After our run, we got coffee and did a beach yoga class hosted by Serenity Tree Yoga. It was my first time doing yoga on the beach, and my body was screaming for it after running so much lately. I can be pretty bad about stretching.
I hope we do beach yoga again soon. The classes are held every Sunday morning and it’s a perfect way to start or end your week. We all took a dip in the ocean afterwards, too.
I hope everyone has a wonderful week and stays safe in the summer heat and with the fireworks!