I'm really having a tough time believing we are in August....didn't we just celebrate the summer solstice, like last week?
Anyways, it was another action-packed week for me. Even with a couple "sleepy" days, I managed to stay ahead of the game with my fitness endeavors.
Let me catch you up to speed....
Never miss a Monday
I have been doing the #nevermissaMonday runs for a couple years, and this summer I started upping the distance. These Monday runs used to be simply 1-2 miles of easy-based, just-make-an-appearance-in-the-running-shoes-to-jump-start-the-week outings. Now? I've been doing 3-mile runs at a moderate tempo pace, with pick-ups in the final 100-200 yards of each mile. These are SO fun!!! I have been debating between increasing the distance as I build my marathon training vs. just keeping them at three miles (with the pick-ups). I'm also doing speed training (usually on Thursdays), so I don't know if I need two fast-paced runs each week. What would you do?
|Monday's 3-miler had me leaping for joy
As was typical, Tuesday had me craving some rest/recovery. I had done 12 miles on Saturday, a couple miles on Sunday, and the 3-miler on Monday, after all. It was time for some active rest and recovery. The hubby and I took Max for a walk in the early morning hours...and that's it. There was the final 5-minute plank (for July's 5-Minute Plank Challenge), a few leg lifts, some additional walking...and that's it.
What usually happens on Wednesdays? I rise and shine even earlier than normal, and meet my friend, Barb, for our our #5at5 (five miles at 05:00). Personally, I find it a total crock how we only have a couple months of long daylight hours. Already (a mere six weeks post-summer solstice), it's blatantly darker each week for these early morning runs. So.Not.Fair. None the less, I still LOVE getting out there at the wee hours of the day....there's a certain satisfaction in knowing you have finished your workout while most of the world is still slumbering.
|by the light of my Knuckle Lights
As I have said in recent posts, I'm not quite sure who I am anymore. I'm totally loving speedwork now. I think it's because I have found a way to do the speed training MY way, and not in such a regimented manner as most training plans show. This week, I headed over to a span of sidewalk, two city blocks in distance (approximately 1/5 of a mile in distance), on the college campus. It's a perfect setting because there are no street crossings and limited pedestrian traffic (especially at 5:45 a.m.). I simply "sprint" one length as fast as I can, then turn around and run back (at an easy recovery pace). Five sets of these sprint repeats nets me two total miles in distance (plus the 1/2 mile warm-up getting there and the 1/2 mile cool down returning back home). My splits were 1:24:43 / 1:25:10 / 1:22:70 / 1:21:83 / 1:22:77. All said, I had three cumulative miles done in less than 25 minutes and felt like a sweaty badazz diva when I finished.
|A couple of negative splits? Yes, I'll take them ;-)
I was a couple days late getting in my weekly HIIT workout, but here's what happened this week on my front porch:
Arms & Legs 20's-15's-10's
*mountain climbers (each leg)
*walking lunges (each leg)
***three sets of the circuit
***the first set had 20 reps for each move, the second set had 15 reps, and the third set had 10 reps
|HIIT'ing on the front porch
With a family reunion on the roster (with a 3-hour car ride to get there), my Saturday morning began with a 4:30 a.m. wake-up. Barb agreed to run with me, so her and I met at 5:15 and knocked out 10 miles. I could feel the beginning of some stiffness (no doubt DOMS'ing from the previous day's HIIT'ing), but it wasn't too bad. We had a beautiful sunrise and a slight breeze so the warm 70F temps didn't feel too heavy and the miles felt pretty effortless. And I was able to roll out my hammies and glutes in the back seat of my dad's car.
|miling and smiling!
When I crawled out of bed Sunday morning, the DOMS were definitely clear and present. My glutes were oh-so-angry! I suspected I'd have some residual aches and pains from all that leg work on the front porch, and I'm grateful it didn't appear until after my 10-mile run. I'm pretty sure Saturday's 7+ hours of car time didn't help with the situation.
None the less, I got dressed and ready for my "day after" recovery run...only to have Momma N sneak in a surprise downpour just as I was about to leave the house. A split second decision morphed my recovery run into a power walk (with an umbrella!) and I postponed the run to later. No big deal. By postponing the run, the achy glute muscles would have a few extra hours to relax.
|...just "walking" in the rain, I'm "walking" in the rain...
In case you missed them, here's my posts from last week:
In other news:
Did you catch my #FridayFashionFlair post on Instagram? This week, I featured a favorite bright royal blue top juxtaposed with a neutral patterned skirt (and the required sparkly sandals). Sure, I could have worn a white or brown top (to "match" the skirt)...but that's kind of expected, and I like the element of the unexpected. What would you do? Anyways, you're always welcome to join the party...post a pic of a featured outfit, grab the hashtag (#FridayFashionFlair), and drop me a tag (@runningonthefly).
|Don't forget the lipstick!
I'm linking up with Holly and Wendy for the Weekly Wrap. This weekly check-in is such a great place to connect with fellow fitness-minded peeps. Please join us!
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