Running Catch Up + Sparkly Soul Winners

I hope you had a wonderful weekend! I flew to Charleston, SC on Thursday afternoon for one of my college (/Army) girlfriend’s bachelorette celebrations with my closest classmates. I stayed up late, did some drinking, danced and laughed harder than I have in years, saw some sights and tried delicious local cuisine. And as I write this, I still feel like I need a few days to recover. So definitely a successful weekend.

katy

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I wrapped up my first week training post-marathon with a total of 56 miles spread over 7 runs. Here’s how the mileage broke down:

– Monday: 8 miles on a new route by my home + drills. I got into the habit of doing almost the same route for the majority of my training runs in the fall and winter. Does anyone else do that? One of my goals this training cycle is to find different routes so that my body doesn’t get used to the same little hills and so that I work different muscles each day. I found a 4(ish) mile loop with 3 long climbs and a ton of small rollers on Monday’s run – not a route I will use for intervals or tempos, but will be good for recovery/easy/long runs. Splits: 8:05, 8:01, 7:55, 7:59, 8:03, 7:59, 7:50, 7:58. Average pace: 7:59.

drills

My view during drills

– Tuesday: 8 miles + core. Could not believe how sore and achy my calves and thighs were Tuesday morning from the drills on Monday! Splits: 8:15, 7:52, 8:10, 8:14, 8:06, 8:01, 8:06, 7:41. Average pace: 8:03.

– Wednesday: 8 miles + core. First speedwork post-marathon. Really enjoyed doing some faster running again. Plan called for 10 x 1 min on, 1 min off (off=easy running) with 2 miles of warmup and remainder (2.3 miles) of cooldown. The “on” periods were all between 5:59-6:18 and were progressively faster as the workout went on while the “off” periods were 8:30-9:00 paces (bit faster than recovery periods usually are for me). Average pace: 7:48.

– Thursday: 8 miles + strength. This was a garmin-less run on the trails and along the beach by my house. Neither have more than a mile or two of runable routes, but it’s a nice way to spend a recovery run.

beach4

– Friday: 7 miles. I flew out to Charleston on Thursday afternoon and after staying up until after 1:30am catching up with some of my girlfriends, I could not (and did not want to) pull myself out of bed to run. I decided to just run on the treadmill after we all got up (around 9am) since I was pressed for time. I was kicking myself because I really love exploring new places on foot but logistically it was easier to just log the miles on the treadmill. Progression run – started at 8:30 pace, ended at 7:30. Average pace 7:53.

– Saturday: 12 miles. This was a tough one. To be totally honest, I kind of left this run up in the air. My focus for the weekend was to have fun and spend time with my girlfriends and I was not going to miss out on fun events because of a training run. We had a very late, very alcohol-heavy Friday night and then woke up after 9 {hungover} with brunch reservations for 11am on Saturday. So no time to run in the AM. After brunch, our group broke into smaller ones to run errands, shop or sightsee and I decided to head back to the house we rented to take a nap. After about 45 minutes, I woke up feeling refreshed and figured I might as well run a few miles around Charleston and do some sightseeing at the same time. I headed north on a road parallel to the water and by mile 2.5, ended up at the entrance to the Cooper River Bridge and figured it might be fun (in a masochist kind of way) to run over it.

charleston

The out trip was not terrible – it was a 1.5 mile stretch that climbed 575 feet. I ran down the other side and through the town of Mount Pleasant for a mile or so before turning around. When I did, I realized I was now running into a headwind. And the climb from street to highest point of the bridge was just a mile on the other side – so considerably steeper. By this point of the run I was also questioning my sanity of trying to run this distance at 4pm in 80 degrees after a night out drinking and dancing. But I made it back to the house in one piece – and happy to have explored a bit! Splits: 8:10, 7:48, 7:47, 7:53, 7:41, 7:50, 8:05, 8:51 (entire mile was bridge climb), 7:50, 7:56, 7:58, 7:59. Average pace: 758 with 1326 feet of elevation gain (almost entirely over 2.5 miles). 

View from the top

View from the top

– Sunday: 5 miles. I was back home by 2pm and decided to push back the run until the boys were asleep – after spending a few days away from them, I wanted nothing more than to spend the rest of the day next to them. So the run happened just after 8:30pm. Not ideal, but I got the (garmin-less) miles in.

So altogether a pretty successful first week of training. I didn’t hit the mileage I was scheduled to on Friday or Saturday (short by 2-3 miles) but given that I was away, I’m pretty happy to get any miles in at all. The focus of the week was to get back into routine of morning workouts, running every day, doing a bit of speed work and adding some strength and core work – all of which happened.

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Thank you to everyone who entered the Sparkly Soul giveaway! The three winners are: Claudia G, Christy M and Lisa N. I will be emailing you all today to confirm!

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Who raced this weekend? Anyone run the Brooklyn Half? 

I don’t post here every day, but I post all of my workouts (and other happenings) on Instagram on a daily basis {NYCRunningMama}.

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    27 thoughts on “Running Catch Up + Sparkly Soul Winners

    1. Reading this is making me realize just how much I miss JUST running (and not cycling) but, I had a huge win in a local Dutahlon this weekend so, I really can’t complain too much. I also noticed how much core work you do. Hmmmm. Love the bridge run and the fact that you had so much fun with your girlfriends!!
      Allie recently posted..Ten Penny Ale Duathlon! Race RecapMy Profile

    2. I love Charleston! I haven’t been there in years and really want to return. You’re hardcore for running there in mid-May, though, with the heat and humidity. That elevation gain sounds gnarly, too. Good job for pulling it off, especially with a hangover!

    3. Charleston is beautiful. Sounds like you had a great time. I ran the Colfax Marathon here in Denver on Sunday and reached my goal of staying under 4 hours. Resting yesterday and today, tomorrow training is back on. I am doing 2 more marathons over the next 1.5 weeks.
      Christoph recently posted..Colfax Marathon Race RecapMy Profile

    4. Fun week of running! Was wondering if you could share the types of drills you do to help during your training… Definitely an area that could use some improvement for me!

      • Hi Erin!
        Maybe I’ll go into more detail in a post of some sort…but to give you the cliff notes version – I do some butt kicks, high knees, cone hops, b-skips, lunges, step ups and short sprints =)
        Since I’m just starting out with them again, I only did it once last week and will do it once this week before transitioning to two!
        nycrunningmama recently posted..Running Catch Up + Sparkly Soul WinnersMy Profile

    5. Did the Brooklyn half and took about 15 minutes off my time from last year so I was pretty happy with that although I wanted better. Sounds like you had a great week of running, I always have trouble getting in while I am away.
      Katrina recently posted..Anatomy of a Half Marathon PRMy Profile

        • Thanks! It was also a successful test of generation ucan for my upcoming half iron which was even more important.

          I highly recommend The Brooklyn half, it’s a great, well organized race. The only draw back is boring ocean parkway but there were a lot more people cheering this year!

    6. Good for you! That sounds like a great week of running! I haven’t been running much, as I’m not training for anything in particular at the moment, so I’ve been enjoying challenging myself with new workout videos! This morning I did the Pilates Core DVD that you had suggested, it.is.awesome!!! Such a great workout, and very challenging! I am not very flexible, especially in my hamstrings, so I will have to work my way up to some of the moves, and just did a variation that worked for me for now. Thank you for the suggestion!!!

      • Oh Sarah, my gfs and I were chatting this week and laughing that we need a modification for the modifications for some of the exercises on that DVD – HAHA. The rolling like a ball and then the teaser one at the end is flat out impossible for me! =)
        So glad you like it! I also have a new barre one that is a real kicker – I have to check the name of it (I’m not home tonight) but will let you know!
        nycrunningmama recently posted..Running Catch Up + Sparkly Soul WinnersMy Profile

        • LOL- well, glad to hear I’m not alone with needing to modify the modifications 😛 I was like “I can’t get into that position!!!” Haha! Thanks- I love changing up my workout DVDs to keep me motivated and to keep muscle confusion :)

      • Of course! I don’t really have a set routine persay – kind of mix and match for 15-20 minutes. Some of them are: crunches, planks, alternating leg planks, pushups, bridges, russian twists, bicycle, reverse incline situp (with and w/o weight), v-situps, and then one I don’t know the name (I lay on a bench with my legs off but straight and then open close my legs!).
        I also do some squats, lunges and leg lifts on a fairly regular basis!
        I hope this helps =)
        nycrunningmama recently posted..Running Catch Up + Sparkly Soul WinnersMy Profile

    7. Looks like a good solid week of runs! Especially for a weekend where you had other things going on. I love, love, love Charleston!! It is one of my favorite places and only a 2 hour drive from where I live. The Copper River Bridge is a great run. You should come back for the Bridge Run next year. It is a really big event and a great run.
      Lacy @ Running Limitless recently posted..5 for FridayMy Profile