Happy long holiday weekend! Between Canada Day on July 1 and Independence Day on July 4, we have a lot to celebrate.
Last week, I did two workouts, shared a number of runs with friends, went out for post-run recovery food and drinks twice, and am injury free and happy. That’s what I call a successful week.
|Monday||30 min. strength + 8 miles|
|Wednesday||60 min. yoga + 6.2 miles (10 x 200m)|
|Thursday||7.1 miles (30 min. tempo)|
|Saturday||11.1 miles + 60 min. yoga|
I started my Monday out with some strength training, then ran the bridge with Steve and Dave that afternoon. The humidity was lower (66%, so basically nonexistent for Charleston this time of year), so the run didn’t feel half bad! I love running the bridge, and if I lived or worked downtown or in Mt. Pleasant, I’d have to stop myself from running it every day.
On Tuesday, I participated in the Run Into Shape LOVE Wins! run for Emmanuel AME Church. About 70 people gathered at White Point Garden to run in the shape of the word LOVE or a cross and remember the Emanuel Nine church shooting victims.
The run was very inspirational, with people of all ages and abilities showing up to remember the victims, and it made the local newspaper. In the end, running is about bringing people together, not just medals, times, and awards.
On Tuesday AND Wednesday, I had crazy DOMS from Monday’s short lifting session. I did weighted lunges for the first time in weeks, and I’m pretty sure that’s what did it (we won’t speak of the baby weights I lift). I went to an extra yoga class on Wednesday to try to get rid of the soreness.
On Wednesday night, we did a group track workout. I ran 10 x 200m with about a 200m jog recovery (I say “about” because I ran the recoveries in the outer lanes of the track). This was another workout from the Pfitzinger Road Racing for Serious Runners plan, and I’m digging these shorter intervals, especially in the heat.
After track, we headed to Montreaux Bar and Grill for a going away party for Keri, the Summerville Tri Club “Team Mom”. She’s dealt with her share of injuries and setbacks but stays super involved pit crewing and organizing events and parties for the club. We will all miss her a lot.
I was off work on Thursday, so I had lunch with Clay and did my tempo run that night at Planet Fitness. I normally like a day between my two workouts, but I had a lot going on Friday and didn’t want to chance missing the workout.
Saturday’s long run went pretty well- at least, much better than last week. The humidity was 100%, and the worst part of running in the heat and humidity here is that my socks and shoes are wet with sweat. I can wipe sweat from my face, and it drips off the body, but you can’t change shoes and socks mid-run.
Chris from Fleet Feet Sports Mt Pleasant was at the base of the bridge with Nuun and bottles of water. I was thankful to see him at Mile 3 and Mile 8 of my run and grateful for the extra hydration. The Cooper River Bridge has fountains on both sides, and I’ve planned my route to hit a few water stops, but the water Chris hands out is COLD! After my run, I drove home to change then did a yoga class.
On Sunday, I ran with the OnShore Recreation group for 8 miles. Pat brought popsicles, beer, and Mike’s Hard Lemonade, so we had a nice “recovery party” to celebrate surviving another hot Sunday run. I don’t drink beer and was thrilled with the Mike’s.
Lots of the runners go to brunch at Moe’s Crosstown Tavern each Sunday, and I don’t usually go because Clay and I often do brunch, or I go to yoga. Clay was out of town on Sunday, and I did yoga the day before, so I took the rare opportunity to have brunch with everyone. I had the “America Pancakes” with strawberries, blueberries, and white chocolate chips, and they were delicious and patriotic. I had a great time hanging out and talking to some different runners who joined the group run this morning.
I hope everyone has a great week, and best wishes to anyone racing on July 4!