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.
|Monday||30 min. strength + 8.1 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)|
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.
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.
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.
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!