Weekly Rundown: August 8-14

It’s Monday morning and last week was another great week of training on my end. I had some great runs with friends, a few solo runs, and a good week of life at home. Work was still crazy busy, but at least it’s going well.

The temperatures weren’t as bad, so it was a good reminder that we only have a few more weeks of super hot and humid weather to go. None of my runs felt like triple digits, which is practically a cold front for August!

TWW

Monday 45 minutes weights (lower body) + 6 miles (garages)
Tuesday 7.2 miles
Wednesday BodyPump + 6.1 miles (track)
Thursday No workout
Friday 7.65 miles including 30 min. tempo (treadmill)
Saturday 14.3 miles
Sunday 8 miles
Total 49.3 miles

Monday and Tuesday were the usual- hilly Monday run in the parking garages, followed by an easier Tuesday run. Many of our garage runners are injured or busy with work, but we got it done. For the record, the garage runs involve running around Downtown Charleston and include running up and down the inclines of six different garages. It’s challenging, but the only way to train on an incline in Charleston, besides running the bridge.

On Tuesday afternoon, Clay came home from work and announced that he got a raise! We celebrated by visiting the Immortal Lobster Food Truck, which was in our neck of the woods that night. We had lobster rolls for dinner and both agreed that they were some of the best lobster rolls we’ve had in Charleston.

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The Immortal Lobster food truck is definitely worth a stop if you see it or if it’s in your neighborhood. I hope they return to West Ashley soon.

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On Wednesday, I headed to the track for speed intervals. This week’s workout called for 5 x 1000m, and I ran a 200m recovery between each. I extended the last recovery a bit so that I hit just over 6 miles of running. I’m kind of a slave to the Garmin and hate ending on 5.8 or 5.9 miles.

Some of our track regulars were out, but we still had a good crowd. We’re training for everyone from sprint triathlons to half marathons to full Ironman distance triathlons.

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Thursday was my usual day off, to recover from the interval run and prepare for Friday’s tempo run. I got a sports massage. My calves have been especially tight lately and she did cupping on them. The cup suctions your muscle and the therapist moves it around, so you don’t end up with red circular spots like Michael Phelps.

The cupping suction is pretty powerful and pulled out a crazy knot. It’s slightly uncomfortable (not “pain”), but my calves felt better. When you train hard, you have to focus on recovery, too.

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I concluded my rest/recovery day having drinks at HOM Charleston with the Charleston Beer Runners. Located in the hip and trendy Upper King Street area, HOM is one of the best places for burgers in Charleston. They offer many different options, even multiple veggie burgers. I just hung out for awhile and had one drink.

One of these days I’ll switch up my rest days somehow and meet the Charleston Beer Runners group for a run before we eat and drink…

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I syched myself out about Friday’s tempo run all week because the run went from 3 miles at goal half marathon pace to 4 this week. The tempo run went well, though. My biggest obstacle hasn’t been the pace or distance, but rather seeing the time tick down on the treadmill- guess I need to cover the display with a magazine.

On Saturday, I had a crazy long run. I planned to run 13 miles from downtown Charleston, over the bridge, around Mount Pleasant, and back downtown. The goal of the run was to hit the steepest part of the Cooper River Bridge at Mile 11, when I’m fatigued from the run. This simulates the Georgetown Bridge 2 Bridge Half Marathon course, where the steepest incline is at Mile 11.

During the run, I realized my planned route was short, so I ran through some neighborhoods. Turns out, I ended up running 1.2 extra miles. Not a huge deal, but the Mile 12 split over the bridge was pretty ugly, pace wise. I made it back by 9 AM which was the ultimate goal (the parking meter maids start at 9 AM, so parking downtown is free until 9 on Saturdays- and I didn’t want to get booted).

On Sunday, I ran 8 miles easy with Rachael, Melissa, and a guy who came to the Hampton Park run for the first time. We had a breeze and the “feels like” temperature was only 97 for our run.

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I missed seeing the Olympic Women’s Marathon, so I DVRed it. I got home just in time to see the winners and am so stoked that Desi, Shalane, and Amy all placed in the top 10- it shows how far women’s running has come in the US in the last few years. They are amazing!

Sunday afternoon, Clay and I went out to Second Sunday on King Street, which is where the City of Charleston closes down the major street downtown to pedestrian-only traffic. We had another great brunch at 82 Queen and split the Crab Cake Benedict and Creme Brulee French Toast (we both wanted to try both dishes).

I don’t want to think about how many calories my brunch contained, but it was delicious and a great way to spend a Sunday afternoon!

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Next week is a planned cutback week for me, and my legs will be grateful for the break. I hope everyone has a wonderful week!

I’m linking up with Holly at Hohoruns and Tricia at MississippiPiddlin‘ for their weekly wrap link. Check it out and read the other posts here.

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11 Responses to Weekly Rundown: August 8-14

  1. There is nothing like the threat of your car getting booted to make sure you finish a run in a timely manner! 🙂

    That lobster looks soooooo good.

    You had an awesome week of training! I have never run up a parking garage but it sounds hard. Central PA has tons and tons of hills, so finding a flat route is probably harder than finding a hilly one.

    I psych myself out of tempo runs from time to time. Even during the warm up I am still psyching myself out. But once I get started it is usually okay.

    Enjoy your cutback week, you clearly earned it!

    • Amy Lauren says:

      Oh yeah, I finished with plenty of time to spare thankfully. IMHO, tempo runs at goal pace are some of the hardest workouts… you have to be mentally “on” for longer and the distance of the workout makes it tough because you realize this pace that seems hard for 30 minutes is your goal pace for a race that will be more than 3x as long, distance wise!

  2. You trying to look like Michael Phelps with all that cupping!!! 🙂

    • Amy Lauren says:

      You know, I wasn’t gung ho on it because of Phelps, but when Nancy mentioned it might help my calves, I was on board. It is definitely uncomfortable, not relaxing like a massage usually is. It literally PULLS knots out though!

  3. Great job on your wk of workouts. I always find my runs a bit harder when I do them after teaching my body pump earlier that day. My calves have been really sore as well. I should try that cupping process.

    • Amy Lauren says:

      Yeah, I actually LIKE doing hard workouts in the afternoon if I lift in the morning. I like to keep my hard days hard and easy days easy in that way.

      If you can find a sports massage therapist or PT who does cupping, it seems like a good treatment. The kind Nancy did is different than say, Michael Phelps. She moved the cup around on my muscle and yikes… definitely not pleasant but it works!

  4. thisrunnersrecipes says:

    Nice week of mileage again! Your cutback week will feel so good. Congrats to Clay on his raise – those lobster rolls certainly look like a delicious way to celebrate!

    • Amy Lauren says:

      They were so delicious! I hope the truck comes back to West Ashley or I’m downtown one day and can catch it. We would definitely eat from them again, as we had another lobster roll at a local place recently that wasn’t as good.

  5. laurenweiner says:

    Congrats on the raise for your husband! That’s awesome!!!! Sounds like another good week 🙂

  6. HoHo Runs says:

    I didn’t realize that cupping would bruise (burn?) you until I Googled what was wrong with Michael Phelps! I remember seeing it one season on the Amazing Race. That was the first time I had heard of it. If it works, I’d definitely do it. When you run the garages, do you ever encounter vehicles? I know the garages around here have blind spots around the curves and that would probably make me a nervous wreck. Thanks for linking, Amy!

  7. Another solid week of training! That’s so cool that you got to try out the cupping. I’d be curious to see what it felt like now as well with all of the talk of it during the games. Congrats to Clay! That’s very exciting news for y’all! I hope you are having a wonderful time in Seattle 🙂

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