Happy Monday guys! It’s a new week and the last week of September- so let’s make the most of it. Here’s how my training looked this week.
|Monday||45 minutes strength + 7.1 miles (bridge)|
|Tuesday||6.2 miles AM + 3 miles PM (all easy)|
|Wednesday||8 miles, including tempo|
|Saturday||7.2 miles, including Smokin’ Fast 5K (21:27)|
|Sunday||12 miles + 60 mins. BodyFlow|
|Total||49.6 miles + 45 min. strength + 60 min. BodyFlow|
Monday was an uneventful morning lifting session followed by a bridge run with Steve, Richie, Kaitlyn, and Dustin. It was warm out and the bridge wasn’t packed at all, but I was glad to be done because a thunderstorm came just as I got home. I would not want to be on that bridge in a storm.
On Tuesday, I ran easy that morning, followed by the Charleston Running Club group run that evening. We ran the West Ashley Greenway, then had pizza at Mellow Mushroom Avondale. The Charleston Running Club is doing a great job with monthly events. Each month, we do a 3 mile group run in a different area of town, followed by snacks or food at a different venue. The runs have been on Tuesday night, so they don’t conflict with other groups/stores.
If you’re not a CRC member (or if you are but not attending the events), you’re missing out on a lot of fun lately. Plus, you can’t beat pizza after a run- and Mellow Mushroom never disappoints. We had a private area upstairs reserved for the club to eat and socialize.
Wednesday was Pub Run Night, so we didn’t have track. With a 5K this weekend, I did a tempo run at half marathon pace to get some long miles on my feet at a faster pace, and it went well. I feel nervous each time the tempo run distance increases, but I always surprise myself. I think the pace runs will set me up for a strong half marathon when I eventually run one.
This weekend, I visited my parents and ran the Smokin’ Fast 5K in Lake City, which is a part of the South Carolina Tobacco Festival. My mom came out to the festival and race, and you can’t beat a good day with family. Our families are always our biggest fans! I was the first overall female at the race (it wasn’t a very big race), and I will recap it later this week.
On Sunday, Melissa and I ran 12 miles on the Sawmill Branch Trail in Summerville. We had a great run and it was a bit faster than last week because it was foggy outside, which meant NO SUN! It was still humid, but the clouds helped a lot. I felt like I could’ve run 3-4 more miles, but I have to save something for next week and for later on in training. Why push it and have it backfire later? Sometimes that backfire includes burnout, injury, or having to take days off, so I stuck with 12 miles.
With the increasing mileage and speedwork, I’m focusing on recovery big time over the next couple of weeks. I came home, put on my compression socks, and drank a delicious protein smoothie made of Orgain chocolate grass-fed whey, Fairlife milk, 2 tbsp. of caramel syrup, and 7 cubes of ice. The smoothie was like a dessert!
Good luck with any Fall races you have coming up. If you’re in the Charleston area and don’t have a run on the calendar, I highly recommend the James Island Connector Run on October 22. It’s one of my favorite events in the Charleston area, and proceeds benefit the Gavalas Kolanko Foundation, which helps students with disabilities go to college.
When you register for the James Island Connector Run, use the code Scott16 to save $5 on your registration fee. This makes the price only $30, which is a steal for what you get- a race, finisher’s medal, shirt, and free food and beer at the finish.
I hope everyone has a great week!