Weekly Rundown: June 12-18

This week marks 10 weeks until Race for the Ark 5K, which kicks off Fall road racing in Charleston. Race for the Ark is held on the last Saturday in August and always hot, but attracts a fast field, large number of runners, and has a great course- which usually means a lot of fast finish times.

After last week’s Big Run 5K, I plugged my race time and pace into a calculator to get training paces for ARK. I would love to break my 5K PR from the Green and Lean 5K in 2016 (20:53), but I would be fine with beating my Race for the Ark 2016 time (21:20). If nothing else, I can enjoy the run and get some ideas for Fall training.

I found a plan in Pete Pfitzinger’s book, Road Racing for Serious Runners, and hope to incorporate some new workouts over the coming weeks. I’m too slow and broke for a coach, but if anyone has any ideas for how a token half marathoner can improve in a 5K, shoot them my way.

TWW

Monday 30 min. strength + 8.1 miles
Tuesday 7.5 miles
Wednesday 30 min. strength + 6.5 miles (6 x 600m track)
Thursday 60 min. yoga
Friday 7.8 miles (2 x 15 min. LT intervals)
Saturday 11.1 miles
Sunday 8 miles
Total 49.1 miles

Monday’s weather was quite nice for summer, so I ran the bridge with Steve and Emilie. It was our best bridge run in a long time. Since the weather is getting hotter and the Cooper River Bridge Run was three months ago, the bridge isn’t nearly as crowded in the afternoons which is nice. The bridge is probably my favorite place to run in town, and I never pass up a chance to run it with friends.

On Wednesday, I did a track workout. Our track workout is BYOW (Bring Your Own Workout) but we all try to warm up and cool down together. After our easy mile warm up, I joked that if we were doing the Runner’s World Summer Streak, we could call it a day… but we’re all training for races and triathlons.

For my workout, I ran 6 x 600m intervals. The plan from Road Racing for Serious Runners called for 5 x 600m, but who runs an odd number of intervals? I guess “serious runners” do, but I ran one more and logged some easy miles waiting on the others to finish.

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I took Thursday off work and went to Mt. Pleasant to do some shopping and have lunch with Clay. We went to Kairo’s Greek Kitchen, a new restaurant that serves gyros, rice bowls, and salads. I kept hearing people compare it to a “Greek Chipotle”, but aside from the line service, I didn’t get a fast food vibe.

I loved building my salad with four pieces of falafel, various veggies, and red pepper feta. Plus, my salad was served in a real bowl, and Clay’s gyro came on a real plate- not a basket with a wrapper. The prices were reasonable- both of us had a delicious lunch for about $20 total. If you’re in Mt. Pleasant and looking for a quick lunch or dinner, give Kairo’s a try.

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Thursday was quite the day of trying new things, and I went a Vin to Yin class at Soul Yoga. We did 30 minutes of vinyasa flow, followed by 30 minutes of yin yoga. I really enjoyed the class format and think it’s a great balance of stretching and restorative poses for runners.

Friday, I did an LT workout on the treadmill. It’s hard to hit lactate threshold pace for extended periods of time in the heat here. The plan called for 2 x 2-mile intervals, so I just opted for 15 minutes, which is slightly over two miles but I figure it takes at least 30 seconds for the treadmill belt to catch up anyway. I had some time to kill after my workout so I went shopping- the joy of when your Planet Fitness is located inside a mall.

Saturday’s long run was hot, but I managed to avoid the rain. Pop-up, scattered showers are life in the lowcountry during the summer. I ran from Mt. Pleasant over the bridge to Charleston and back, and while I was running to/from Charleston, it rained in Mt. Pleasant. The last two miles were pretty muggy from the rain, but my timing was right to not get wet.

Sunday, I ran with OnShore Recreation and ended the run with freeze pops and recovery beverages (orange gatorade + PBR combination). I just wanted to eat all the freeze pops and drink all the water for the rest of the day.

freeze-pops

Besides running, yoga was cancelled on Sunday for Father’s Day. Clay and I ended up going to lunch at Firehouse, then making a Costco + Home Depot run (the joys of home ownership). I hope everyone had a great Sunday!

I’m linking up with Holly at Hohoruns and Tricia at MississippiPiddlin‘ for their weekly wrap link and with Courtney of Eat, Pray, Run, DC.

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10 Responses to Weekly Rundown: June 12-18

  1. I really like Pfitzinger plans, but I haven’t tried any of his 5k plans before. I have used a Runner’s World article as the basis for two 5k training plans with great success (22:13 to 21:02 the first round, then to 19:59 the second). 22:13 was a bit of a soft PR as I was just starting to run seriously at that point and was still seeing huge PRs at basically all races.

    Here’s the article: http://www.runnersworld.com/race-training/solving-the-5k-puzzle?nopaging=1
    And here’s a post I did comparing my two seasons/how I adapted the plan: https://probablyrunning.com/2016/04/20/2016-5k-training-review-goals/

    • Amy Lauren says:

      Thanks for posting that! The shorter sprints of 30-60 seconds are basically what the Pfitz plan I’m looking at calls for, and I think those will really help me. I *never* do strides or anything all out for speedwork- I don’t even normally do reps shorter than 800m. Plus I love reading someone else’s experiences with training, out in a blog, rather than just seeing a plan on paper and not really knowing how it worked for others.

      Hills are so hard to incorporate here since we don’t have them. I’m just trying to run the bridge each week so maybe that’s good for something.

  2. Whoa, Heather’s comment is so helpful! That’s awesome! I am a donkey at 5Ks. I’ve only ever done one, and technically, based on all my other race times (marathon and half) I should have ran the 5K faster than I did, but oh well! I’m just better at longer slower running.

    • Amy Lauren says:

      I also feel like I am better at the longer stuff, and yes, I consider 10K-half “longer”. None of that ultra stuff where participants call someone who races a 5K a sprinter ;).

      You probably ran faster for 3.1 miles in some of your longer races than you did in that actual race, too. I would rather run longer distances, but we just don’t have the opportunities here. EVERYTHING IS 5K. I wish someone would organize track meets for shorter stuff, or more 8Ks, 10Ks, something.

      We have a couple of half marathons and marathons in the winter, and it would be a great opportunity if someone organized more Fall races that could help people train for those, like 10Ks, 15Ks, halves, etc.

  3. It looks like you had a great week of running! I need to look up that plan and get working on my 5k time. I do better in halfs than I do in 5ks. I have started adding in hills and hope those help me get a little faster! All your food pictures look delicious! I hope you have a great week!

    • Amy Lauren says:

      Thanks for commenting! It’s a great plan but not really available online (I bought the book a long time ago). My half times are in line with my 5K times, although I *feel* like I’m better at the half because most people I know have faster 5Ks but struggle with the longer stuff.

      We don’t have legit hills here, so I’m hoping my long runs including the bridge will help somewhat. I love running the bridge and actually like running on hills, when I get the chance to (which isn’t often, but we go to NC to visit our grandparents a few times a year, and I love running there).

  4. Elizabeth C. says:

    Oooh, freeze pops on a hot day after a run = heaven! Great week on the books! As for the 5K training, my best advice is simply to do new workouts from what you have been doing. I’m not sure what the plan in the Pfitz book says, but his marathon speedwork is kind of “Vanilla”. I think some quick Fartleks (1 minute, 2 minute) might be a good change for you. And maybe 200’s with 200m recoveries.

    • Amy Lauren says:

      A lot of these workouts are new to me- things like 12 x 100m (I did that last night after a run) and 10 x 200m (this will probably be a stand alone workout, not something I do post run). I think just changing from so many tempos will help- the plan still has some tempo runs but not every single week.

  5. Yummy! I’m all for great salads, especially with falafel!
    Wow, good on you, running another leg for your workout! Keep it up!

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