Happy Monday, everyone!
We’ve got nine weeks until Race for the Ark 5K, and this week felt harder. Looking back, I realize it’s because I didn’t treadmill any. It’s amazing how different a weekly mileage number feels when some of them are “treadmiles” compared to all outdoor running in the heat and humidity. The weather cooperated, so why not?
|Monday||30 min. strength + 8.8 miles (garages + 12 x 100m)|
|Wednesday||30 min. strength + 6.3 miles (including 5 x 1000m)|
|Thursday||No workout (5K volunteering)|
|Sunday||8 miles + 60 min. yoga|
On Monday, Planet Fitness got new machines so everything was in different places. I’m not a fan of the new machines because they don’t fit my body well. Seats don’t go far enough up, things like that. That’s a drawback of ANY weight machine and why I try to use free weights, barbells, and body weight (and because machines don’t work stabilizer muscles) but I’ll miss the hip abduction and glute machines that I liked.
Monday afternoon I did a parking garage run with Steve, Emilie, Dave, and Irene, followed by the 12 x 100m workout from the Road Racing for Serious Runners 5K plan. I was nervous about this workout, but after so many years of tempo runs and long intervals, my body probably needs it to develop a fast gear. I ran up and down a side street beside a park, so people sitting in the swings saw me running back and forth. I hoped they’d cheer for me like I was some kind of Olympian, but it didn’t happen. Oh well.
Wednesday was National Selfie Day and track! We had a few others show up who missed the picture. The rain and storms held off, but it felt like running in a sauna. Summerville always lives up to it’s name.
My workout was 5 x 1000m, again from the plan. The target time was 2-3 seconds per lap slower than goal 5K pace. I did not hit this for the first two intervals, but the last three went a little better.
After failing the first two intervals on Wednesday night and not sleeping well that night, I took Thursday off running but ate like I ran a marathon (as usual, and I don’t run marathons).
That evening, I volunteered at the Daniel Island Happy Hour 5K. The rain held off and it was overcast but muggy. I gave out bibs and shirts to preregistered runners, then took some pictures. Everyone had a safe race and finished smiling and injury free, so it was a big success. I love volunteering- you see a different side of the sport without putting my body through the ringer of racing all the time.
Saturday’s run was brutal. You know how Facebook lets you mark yourself “safe” to show you survived a hurricane, tornado, or other disaster? I needed that for Saturday’s long run.
I started early (7:40 AM) and have run later and in hotter temperatures plenty of times, so I’m not sure why this run felt so much worse. There was a headwind on the bridge, and I had two WTF stops. WTF stands for “Where’s The Finish?” among other phrases, but I stopped to catch my breath during the run. I was jealous of the cyclists on the bridge, longed for a bike to get back to my car faster, and debated walking (I didn’t, because that would be on Strava.
Brutal runs are hard, but I’m proud of my 100% success rate of making it through. Saturday was Clay’s birthday so I picked up a lemon bundtlet from Nothing Bundt Cakes and we went to The Southern General for lunch. It wasn’t a huge birthday bash, but we like low-key.
The Southern General has the BEST sandwiches for a bar, especially the sesame shrimp. Clay said his pork tenderloin with chimcurri sandwich was the best he’d had in a long time.
Sunday’s run went MUCH better than Saturday’s! I ran from Hampton Park with the group, and Emily and I logged a solid eight miles. We proceeded to “recover” with yoga and the Boozie Bingo Brunch at Charleston Sports Pub, where one of her friends won a mimosa carafe for our table- score! Bingo was a lot of fun and I think we’ll do it again soon.
I hope everyone has a wonderful week!