Can you say Humidity?
Better yet...can you feel it? Humidity is no stranger to Iowa summers, but it's really been intense in recent weeks. I think we've had constant high humidity, every day, for the past three weeks. We did get a brief (maybe six hours?) reprieve Friday morning, but the humidity returned with a vengeance by mid-afternoon.
It is what it is, and (as I have said several times) I will gladly take the heat (and humidity) over the frigid temps of winter. After all, it's only here for such a short while...I wish I could say the same for Winter.
I believe this was week #4 of taking all of my workouts to the great outdoors. I don't get to enjoy that year-round, either, so I try to take advantage of the extended daylight and outdoor conditions.
Before I get into the 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 ;-)
Here's what went down in my little world of fitness this week:
Never miss a Monday
I switched things up and ran the 5K loop that goes out on a county road near my house. My manicure was needing some TLC, so I did a quick top coat (I'd done the base and color coats the evening prior) and let the nails dry while I ran. Multi-tasking at its best. I also did a 3-mile walk after dinner.
Another typical Tuesday
I keep my Tuesdays pretty low-key, so a 2-mile walk in the early morning (muggy) air suited me just fine. Doesn't everyone stop for a good stretch at a lamppost? I also rode 10 easy miles, after work, with my trusty bike, Gustavas.
The weekly #5at5 on Wednesday
It's hard to believe Barb and I have had this weekly early-morning ritual for almost four years! When we were training for the Route 66 Marathon, we started incorporating mid-week "medium-distanced" runs, and the early mornings were what worked best for both of our schedules. Now, these #5at5's are no-brainers...it's just a given we're going to do them. Nothing out-of-the-ordinary with this week's edition; the same warm temps and humidity that we all know (and love LOL).
Double workout Thursday
Even though we'd just done a stair workout on Sunday, I wanted to get back in the routine of doing them (somewhat) mid-week. The hubby wanted to go along, so we left the house around 6:15, and walked for a mile, did 40 flights of stairs, and walked a mile back home. Whew, it was another hot morning, but we both were smiling when we finished. Wouldn't you smile, too?
By mid-morning, we were hit with rain. Then, more rain in the afternoon, which stopped just before I was getting off work. I was hesitant about doing my strength workout outdoors, anticipating even more muggy air and mosquitoes, but the air felt fresh and the bugs were MIA. Aside from my stair workouts, it had been awhile since I'd done any focused lower-body strength work. I remedied that, Thursday evening, by doing several sets of weighted squats, lunges and walking lunges and intermixed some upper-body reps between the sets. Twenty minutes was all it took to get a decent burn, and my entire body felt thoroughly worked-over. Success!
Recovery day Friday
After Thursday's rain, a heat/humidity reprieve was in full force Friday morning (temps were in the mid-60F's!). I could sense the slightest hint of DOMS (Delayed Onset Muscle Soreness) lurking, so I knew a bike ride was in order. The hubby and I headed out just before 6:00, and kept the route (mostly) flat for our 10-mile ride. But, brrrr! Temps in the mid-60's may feel great for running, but those temps feel chilly on a bike, even with arm sleeves. As the day wore on, the DOMS definitely made their presence known and my hammies were on fire (probably from Thursday's lower-body work, and possibly also from the stair workout). The heat (and subsequent) humidity returned by the end of day. I went for a 1-mile walk after work and crashed (in a deep state of slumber) for about 30 minutes when I returned home.
Long run Saturday...hills, heat, humidity!
Barb and I entertained the idea of road-tripping to Des Moines, to run with the running club, but the radar wasn't looking very runner-friendly (t-storms from 7:00 and on). We decided to stay home and keep our 10-mile run on local streets (our local weather was forecast to have cloudy skies and 30% chance of storms after 8:00). Well, Momma N had other ideas...we met up at 6:00, and within about 20 minutes all the cloud cover had disappeared. Yowza, it was so sunny and mucho muggy! I wasn't feeling tired, but there were some lingering DOMS and my mojo just wasn't very strong. Near the 7.5 mile mark, I knew I had about a mile to my driveway, and I was ever so tempted to just head home. But, if I was going to end at 8.5, why not just loop out a little farther and make it the original 10 as planned? So we did. I'd gone through all of my water by the time I finished. I refueled with Nuun, and crashed for about 30 minutes and felt much better. This was a tough endeavor...as the song goes, "Grey skies are gonna clear up, put on a happy face." Just don't bet the farm on the accuracy of a weather app LOL.
A somewhat simple Sunday
No doubt, my legs took a serious beating in the past few days. As much as I love a recovery run (the morning after a long run), my gut told me to take a pass. Instead, the hubs and I did an easy 5-mile sunrise ride, then took Max for a 2-mile walk when we returned home. And, those 62F temps? Although they were a welcome break from the recent heat, they felt mighty cold on a bike, especially with a headwind. I had an afternoon of garden squats awaiting my attention...so my legs and glutes were soon back in action and didn't get much rest after all. So much for those best-laid plans.
So, the week played out nicely, even with the crazy heat and humidity. Total running miles came to 18, and walking had 17 (probably more on tap for Sunday afternoon). Biking had 25 miles. There was one intense stair workout and a decent full-body strength session...as well as the daily planks, push-ups and leg lifts. Movement is medicinal in my world.
In case you missed out, here what all went down on the blog this week:
It's Feeling Hot Hot Hot and Humid ...last week's WRD
Sully Freedom Fun Run 2020 recap ...a live race!
Let's Take a Ride...A Long Ride ...what really happened on that (almost) 47-mile bike ride
In other news:
Friday Fashion Flair! As mentioned, we had a brief (very brief) cool-down Friday morning. Talk about a beautiful day in the 'hood! It was the perfect summer day for a summer swing dress, complete with bright colors, sequins and peacock feathers. Hey, go bright or go home, right? 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).
Last Sunday, July 5th, was our oldest daughter's 26th birthday. Yes, 26! I don't feel old enough to have a 26-year old. We spent the afternoon with her, the boyfriend, and our other two kids. We even got many a lesson on the game of Beer Pong.
My trek across Iowa continues. As part of the Great Race Across Iowa, my total mileage (since June 2nd) is now at almost 233 miles. Of those, almost 124 are running miles and 109 are from walking. I need 249 total miles (by August 10th), which I will surpass this week. I'd hoped to reach that 249 milestone with my running miles, but it's not looking like that will happen, and I'm totally alright with that. I do so much walking, I will have ZERO guilt or regret if the running miles come up short. I will far surpass the 249 "finish line," so all is well.
So, that's another week of summer running and training in the books.
How was your week? Heat and humidity, as well? Does the heat keep you inside, or do you alter your workouts/runs to adjust? If you're doing a race across your state, are you on track to meet the finish line? Ever played Beer Pong?