and then suddenly...It Was SUMMER!

and then suddenly...it was SUMMER!

Yes, summer arrived this week, leaving no doubt that it was here for the duration. As much as I love all things summer, I do appreciate an itsy bit of acclimation. That said, summer has arrived in my world, and I'm ready to roll!

We had plenty of sunshine, a good doze of humidity, and a few thunderstorms...but I was able to get outside every day. No complaints, no regrets.

Before I give you the down and dirty details, welcome to the Weekly Run Down!

I love hosting this link-up with Deborah (from Confessions of a Mother Runner)! If you write a fitness-based blog, you're invited to join the party. The link-up opens at 1:00 (EST) on Sundays and remains open through noon on Monday. We love reading about everyone's weekly fitness endeavors, training highlights (or low lights) and race recaps. We ask that you link back to both hosts, and we encourage you to read/comment on the other linked blogs as well...please don't link-drop & dash ;-)

Anyways, here's what down in my little world of fitness this week:

Another Never Miss a Monday

After a weekend laden with several rounds of garden squats (as well as a semi-long run on Saturday), I definitely was not feeling like a 5K time trial. My hammies were oh-so-angry! Instead, I did an easy-paced 2-mile recovery run before my workday began. Let's just say, that recovery run worked all kinds of magic on my legs and mind. 

Tuesday's Community-inspired 5K

Warm (but comfortable) early morning temps and balmy air set the scene for my 10th 5K time trial, courtesy of the UN-Canceled Project. I did the usual 1/2-mile warm-up run to the "race site," got my GPS secured and had at it. This run felt good, pretty much from start to finish. My finish time was a bit slower than what it felt like it should have been, though. Maybe it was the weather (70F, with 76% humidity), and my lack of acclimation? The early hour (5:30)? Who knows. None the less, this run echoed everything I love about summer running, so the finish time is irrelevant. And, the good news? I only have two UN-Canceled Project 5K's remaining. Hard to believe I will have 12 weeks of 5K's wrapped up soon!

Wednesday- Global Running Day!

Momma N decided to "shower" us with all kinds of thunderbolts and lightning (very, very frightening), so Barb and I postponed our #5at5 until lunchtime. Holy yikes, it was a warm run! The temps were 80F (with an 83F feels-like), my hydration ran out, and I was glistening and glowing like a maniac. But, I got to run it in the sunshine, with my favorite running buddy, so it was an awesome celebration of all things running.

Thursday morning's rise and ride recovery

After three consecutive days of running, it was time for some recovery action. The hubby and I hit the street for 10 miles of biking and were back home shortly after 6:30. Not a bad way to start the day, right?

Friday - an impromptu switcheroo

I had an outdoor HIIT workout all mapped out...only, more early morning thunderstorms forced me to stay inside. I could have done the HIIT inside, but I just wasn't feeling it. Instead, I did some upper-body strength work. No harm, no foul. I'm thankful to have a slew of indoor options. The HIIT can (and will) happen another time. 

A Sunsational Saturday!

After several days of high heat and heavy humidity, we were gifted perfect weather on Saturday. The temps were moderate, but not unbearable (mid-60F's), there was a gentle breeze out of the east, and the humidity was almost non-existent. Barb and I met up around 7:15 and knocked out nine miles under the beautiful, sunny sky. Afterwards, I did a couple hour-long sets of garden squats (and intense tug-of-warring) with all the rouge grass and weeds in one of our flower beds. Yes, my body was in a world of exhaustion by nightfall.

...and a sunny Sunday

The hubs and I took an 11-mile bike adventure, just after sunrise. The temps were a bit cool for a ride (mid-60F's) and the wind was a bit crazy (14mph). Let me just say the wind always feels a bit more vicious on a bike (or is that just me?) But, the great thing about a tough head wind is the return trip back home. Gotta keep that glass (or hydration bottle) half full. We also took a detour and stopped by our town's memorial for George Floyd, and paid our respects to him (and numerous others).

So, it was a decent week, in terms of fitness endeavors and also in terms of summer weather! Running totaled out at 20 miles and walking had 18. Strength work saw only one upper-body session, but I'm also going to include all those garden squats as lower-body work (honestly, have you ever done over 200 squats in the hot sun, and held some of them at really awkward stances?). There's still another hour (at least) of squats on tap for Sunday afternoon (don't be jealous). And let's not forget the biking...21 miles, courtesy of Gustavas. 

In case you missed out, here's what went down on  the blog this week:

Scaling It Back

Global Running Day...Shall We? 

Coffee, Chai, and Chatter

In other news:

Friday Fashion Flair! A favorite color combo of mine is turquoise and brown. The neutral of the brown really makes the brightness of the turquoise pop. And if you have matching sandals, all the better. As always, you're welcome to join me on Fridays...post a pic on Instagram, grab the hashtag (#FridayFashionFlair) and be sure to tag me (@runningonthefly).

In case you missed my post on Friday, I shared a feel-good social media moment from last week. Granted, there is a lot of ugliness out there (especially in recent times), but there's also a great deal of positivity. I have been taking part in a 10-day challenge of posting favorite running images that have had a positive impact on me. Last week, I posted the pic of the marine giving me my medal after I'd finished the (rainy) Marine Corps Marathon last fall. Imagine my surprise when the very marine in the photo commented on the pic (a friend had spotted him and sent him my way)! Small world, indeed.

 

I also shared the news of my ambassadorship for the Bix-7 (race site HERE)! This is another event I have talked about a lot, even though I've only run it four times. It's a 7-mile race that takes place in Davenport (IA) in late July every year. The weather is always hot (go figure) and the route is very hilly, but it's big event that attracts a lot elites (like Meb Keflezighi, Joan Benoit Samuelson and Billy Rodgers). This year, the race officials had to switch it to a virtual format, which opens up the opportunity for everyone to run it virtually, on whatever route they choose and on whatever day they decide (July1-25th). As an ambassador, I have a promo code (Rakh2020) for any of my friends who choose to register. It's more of a referral code, since I don't get any commissions for people using it, but it will help track where the registrants are coming from (via promotion). If you're interested in an Iowa race (without the expense of travel), I'd love to have you join my virtual team (so far, I have recruited four peeps!). 

The Bix-7 race comes to YOU this year!

So, that's the latest! It feels so good to have summer (finally) here in Iowa. The season is so short, I plan to make the best of it on a daily basis. I can assure you, there will be no complaining about any aspect of it from my lips.

How was your week? Does it feel like summer where you are? Any feel-good moments of recent? How's your running...going well, or getting stagnant with the lack of races? 

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