The Weekly Thing 6/5


The music was pumping. People in white shirts were milling around, some carrying bags, others smoking cigarettes and complaining that they’d forgotten their music. Erin’s mom and dad were behind us as we walked through the tunnel at Chilhowee Park. Erin was looking for the check-in, I was looking for the bathroom.

When we got to the top of the hill, we looked down over the next hill and saw the starting line flags, the check-in table and the stage where the music was originating. The DJ was counting down, spinning, scratching and politely requesting his audience of 15 people to scream or put their hands up. The scene was almost like a poorly attended rave only we were outdoors and it was 8:00 in the morning.

We were at the Knoxville Color Vibe 5K — our first ever color run.

Erin had planned to wear the event’s shirt, a move that almost guarantees a race injury (or so I’ve heard). I bought a $2 white TITLE Boxing Club t-shirt especially for the event. We were told the runners would leave in waves yet after we checked in and started taking notes on the other attendees, I was a little lost as to why waves were needed. There were only a couple hundred people in attendance.

Despite the relatively light attendance, the DJ played hit after top 40 hit to get the runners hyped. There was a Zumba warm-up that was probably more intense than the race and then it was go time. The DJ instructed everyone to participate in their best outside voices in the countdown from 10…9…8…7…6…

…5 – SO excited, time to run!
…4 – I’m so incredibly proud of Erin for wanting to do this!
…3 – I’m hopping in place from excitement!
…2 – I’m so freakin’ pumped about starting my run training next week!
…1 – It’s time! Let’s get it onnnnnnn!!!!!


…except not us. We were in the second wave. That was weird. Now I’m just hungry.

Anyway. Last week wrapped up my phase 4 lifting program and this week starts training for the Bluegrass Half Marathon on September 24. My program for the next 16 weeks will consist of 4 runs of varying distances, 1 cross-training day and then whatever I’m scheduled to work at TITLE for the week. Here’s what this week looks like:

  • Monday: 6:00am Boxing at TITLE
  • Tuesday: 2 Mile Run
  • Wednesday: 2 Mile Run; 7:00pm Boxing at TITLE
  • Thursday: 2 Mile Run
  • Friday: Rest
  • Saturday: 2 Mile Run
  • Sunday: Cross-training (details below); 1pm T-75 Boxing at TITLE


The term “cross-training” can mean anything. For a lot of runners that would indicate going to a spin class or taking yoga. I have a hard time thinking about not lifting so I’m going to continue lifting through my phase 5 program, just vertically loaded. I’m still doing my pull-ups program and will be continuing the 21-Day Kettlebell Program this week.

I’ll be doing days 1 and 2 of this week’s pull-ups at home. Kettlebell Challenge day 14 will likely be done either before or after class on Wednesday night.

Here’s what this week’s cross-training looks like:

Phase 5, Week 1: Chest, Biceps, Shoulders, Quads

  • Top of the Mountain Warmup: Spin bike, 8 minutes: 1 minute each from levels 1-8 then stretch
  • Pull-ups set 1: 6 Reps
  • Circuit 1 – Weight: 30%, Reps: 10
    Dumbbell Bench Press, Dumbbell Biceps Curls, Dumbbell Shoulder Press, Dumbbell Squats
  • Pull-ups set 2: 5 Reps
  • Circuit 2 – Repeat Circuit 1
  • Pull-ups set 3: 4 Reps
  • Circuit 3 – Weight: 85%, Reps 5
    Barbell Bench Press, EZ-Bar Biceps Curls, Barbel Shoulder Press, Barbell Squats
  • Pull-ups set 4: 3 Reps
  • Circuit 4 – Repeat Circuit 3
  • Pull-ups set 5: Max reps
  • Kettlebell Challenge Day 15 – 50 Snatches (10 left, 10 right x 2, 5 left, 5 right)
  • Bottom of the Mountain Cooldown: Spin bike, 8 minutes: 1 minute each from levels 8-1 then stretch

Once we finally got running I quickly learned that this part of Knoxville is a pretty fun route despite running alongside traffic on a relatively busy highway. We were hit with blues and yellows and greens and reds. Some people had it all in their hair, on their faces; some were even rolling around in it on the ground near the color stations. We walked uphill, ran downhill. Color runs aren’t timed and we didn’t time it independently. We didn’t care. We wanted to have fun and we did. In a way, it was a very unique PR.

Our packets came with two color packs with instructions to hold them until the after-race party. We hung out at the party for about 5 or 6 minutes listening to DMX and DJ Kool. We watched a few people dance and nodded our heads a bit while chugging finish-line water. I think Erin did the Apache. We decided to take our colors home so I could snap a few proper photos. Dig ’em:

Worth noting: Erin started her tracker too early and stopped it too late…like minutes early/late…and her pace averaged out to be record-setting for her. I can’t wait until her next timed race!

…also, she didn’t get hurt despite her shirt choice.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s