It's been an exciting week, complete with a dramatic roller coaster ride in terms of weather, fitness, and all things outside.
But, first things first...
Welcome to the Weekly Run Down! I am so excited to host 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. Please share your 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.
Here's what all went down this week:
Monday - Never miss a Monday!
No matter what happens on the weekend, I always make it a point to start the new week in my running shoes. Even if it's just a 1-mile slogfest, the odds are really good I will feel better for the effort. This particular Monday had me feeling very energetic. I'd run a 10-miler (Saturday) and rode a hilly 15-mile bike ride (Sunday), but (thankfully) all my parts felt great. I kept the run to two miles, though, just to not risk overdoing anything.
Most Tuesdays are a rest day, and with good reason (usually three, sometimes four, consecutive days of running have happened prior). Even if my body "feels" all well and good, I know otherwise. That said, I do get out for some walking. Max and I did a 2-mile sunrise walk, and I also did a short walk at lunch and then 2.5 miles after work.
|Rest assured, Max does have two hind legs...though the pic depicts otherwise|
Barb and I met up for our ritual early morning 5-miler. The temps were moderate (low 70F's), but Holy High Humidity, Batman! I was a glistening and glowing mess when I returned home afterwards. Sweating is a good thing, right? Doesn't it cleanse a lot of the gunk out of your pores? Ironically, later in the morning, the temps remained warm, but the humidity plummeted and we were treated to a fresh breeze. Thanks, Momma N, well played.
I was craving some high-energy #sweatequity. I had not done a HIIT workout recently, nor had I done any recent speedwork. Also, the bike was beckoning me (BTW, did you hear, I officially gave him a proper name this week, Gustavas). Since I'm always trying to create new workouts to keep my body guessing, I came up with a brick (of sorts) to test out in the early a.m.
*3-mile bike ride
*3 sets of this stair/HIIT circuit:
***10 fast and furious flights of stairs (18 steps)
*3-mile bike ride
This workout took me just under an hour, from start to finish. The stairs gave me some great cardio as well as a dose of "inclined" speedwork. The HIIT moves maintained my heart rate in between the sets of flights. Both 3-mile rides were in town; one took me to the outdoor stairway on the college campus (serving as a warm-up for my legs), and the other brought me back home (giving my legs an awesome cool-down). All went well.
Nothing major on tap, but I did want to get out for a pseudo short shakeout run since I knew I wouldn't be running until Saturday evening. Four miles, beautiful sunrise, moderate temps. As I noted on my Insta/FB posts...that post-run glow ain't always glamorous, but it does feel great. Keeping it real LOL.
|more glistening and glowing|
With the Midnight Madness 15K on tap for the evening, I had ZERO plans of running in the morning. Instead, the hubby and I saddled up and left the house at 6:15 for another jaunt on the hilly bike path out to the lake. I tacked on a bonus loop of my 5-mile #5at5 route, ending with 20 total miles for the morning. The hubby swapped out bikes, and returned for another 15 on his road bike. Go us.
Later, we headed to Ames (about 70 miles away) for the evening race(s). This was my third appearance there, it was Barb's fifth (or sixth?), and the hubby's first time (as a runner). The heat definitely took an upswing as the day worn on and we were facing 84F temps (with a 90F feels like) at race time. I didn't have any solid goals for this event (I know I've been saying that a lot lately, but with the crazy heat and humidity, it was not the time or place to entertain any thoughts or wishes of PR's). My best strategy, in those extreme temps, is to simply try to run strong, but respect the conditions.The 5K started at 7:30, and the 10K then followed at 8:30. Although cooler temps are a bit more ideal, I don't dread warm weather on race day since I train in it without (much) complaining. Suffice it to say things went far better than expected and I managed a course PR (not an "overall" PR) for both the 5K and 10K, and brought home 3rd place AG hardware (for both). More details to come in the recap in a couple days.
With a busy morning on tap, and a horribly hot afternoon in the forecast, I got out for two (very) easy-paced miles before the circus commenced. Basically, it was now or not happening, you know? My quads were feeling a little grumpy (probably from the bike ride), but everything else felt alright. Give it a few hours LOL
|No, that's not last night's top LOL|
In case you missed out, here's what went down on the blog this week:
What day is it...again?
Fifth Season Health Solutions 8K race recap
Say hello to Gustavas
In other news:
Did you catch my Friday Fashion Flair posts (on Insta)? I've said this before, but I love the classic combo of black and white. The two colors always work well together because of their contrast. That said, a little punch of color never hurts. What do you think? Black and white: on their own, or with some color added? Anyways, you're always welcome to join the party...post a pic, grab the hashtag (#fridayfashionflair), and give me a tag (@runningonthefly).
Are you following me on social media?
You are invited to the Inlinkz link party!Click here to enter
I was tired just trying to keep up with you this week!ReplyDelete
Awesome job on ALL your activities on Saturday. I have no clue how you were able to do that hilly bike ride and have such awesome races Saturday night. You're such a rockstar!
YOU had a busy week as well! I was second guessing my bike ride when I got done, but I wanted to do something for fitness, and I knew I needed to save the running for the evening...I'm very thankful for all of my hot weather training because the heat is not a big issue for me.Delete
Great week for you...hell great YEAR for yous so far. I love everything has come together and your hard work is paying off. That's so disappointing about the parade litter. Around here a street sweeper is the last thing in line in the parade and everything is immediately cleaned up.ReplyDelete
Thank you , Marcia ;-) I'm trying to ride this wave for now because I know how temperamental running can be, and I am not taking any of this for granted. What was so annoying about the candy crap was that it was in people's yards, and they were doing nothing about it. The streets still had some debris, but that was minimal. Frustrating!Delete
What a saturday!!! Despite the hilly bike on the morning you entered the race and brought home the 3rd place AG hardware!!! Congrats to you and hubby.ReplyDelete
When I have a race in the evening I rest all the day.
I contemplated resting, but I knew I'd have a good 12 hours before the races, so I just went with it and rode the bike ;-)Delete
That is indeed a whole lot of activity! Congrats on a strong races in heat. I am not one to embrace the heat, although I have done more than my fair share of hot races!ReplyDelete
I can't believe you rode your bike before double races, I'd definitely be resting up! Nice job.
The ride probably wasn't the wisest choice, but I wanted to do something fitness-wise LOL Thankfully, everything worked out well and my gamble on the biking on race day paid off ;-)Delete
Wow, that's a lot goin on in one week! I haven't run a race since May, but it was in the 80s on race day then and I was NOT prepared for it. Esp. since it had been 40s most of my training runs. It's humid here now but at least i'm getting used to it!ReplyDelete
We had a similar late winter & pathetic spring in Iowa, too. The heat kind of arrived overnight, as soon as July hit, with no acclimation period LOLDelete
Congratulations on strong races in the heat! Sounds like you're acclimated! It's so much easier to be active during the summer isn't it? Great job!ReplyDelete
Oh gosh, YES!!!!! I get outside and walk a lot in the winter, too, but I definitely am not outside as much. When I'm stuck with the treadmill (due to ice, etc.), I have no interest in running (or even walking) very far.Delete
wow you had a busy week! Maybe a triathlon is in your future. You seem to do well with the bike and run combo. Congrats on a great race too!ReplyDelete
I am looking for another du to do (I've only done one, and it was in 2015). At this point, a tri is in the future, but not any time soon because I will need some serious swim lessons.Delete
Woah! A 20-mile bike ride, followed by a 15K race in the heat??? I bow to you!!! Amazing. Congrats on placing in your AG too. that must feel good. Your hard work is paying dividends in spades.ReplyDelete
I was especially surprised with the 5K AG because that distance is a tough one, especially with the heat. I'd gotten the 3rd place AG in the 10K last year, though, so I knew I had potential for that...but with the hot weather even that was a crap shoot until it was all said and done.Delete
Wow on that Saturday night race! I would not be at my best that time of day, but you killed it! Love seeing all your cycling miles. Maybe you all will join us on a Fondo next summer.ReplyDelete
Thanks, Coco ;-) It certainly wasn't me at my best (several minutes beyond a PR for the 10K, and a couple over for the 5K), but I ran it the best I could given the conditions. I'm thankful the heat isn't such an enemy to me as it can be for others.Delete
I love the bike name and I'm glad I'm not the only one that names things! Solid Saturday for you, congrats on the AG award! Which do you like more, morning or night races?ReplyDelete
It's a toss up with which race I prefer. I like the morning ones because it's what I know, but the evening ones throw in some challenges with fueling, etc. so that makes them fun, too!Delete
I'm not a fan of heat and humidity but I get it 8-9 months out of the year. So it's kinda overkill for me, just like I'm sure the cold is for you. Plus heat and humidity affect me much greater than the average runner. I can't breathe very well and usually am much slower and sluggish in the heat. So of course I prefer temps that allow me to perform at my best! ;-)ReplyDelete
The heat/humidity definitely affect all of us, some more than others. I don't especially love the extreme heat, but I just deal with it because it's my reality for a few months. I'll gladly endure a hot, sweaty run in the sunshine over a freezing cold snow storm LOLDelete
Love how it looks like you're saying hi to your phone on Monday's photo. And always love the Max pics.ReplyDelete
Congrats on an amazing race and way to go on the double workout. Wonder woman!
Ha ha ha...thanks, Cari ;-) No one has ever called me Wonder Woman before ;-)Delete
Seriously? You're like the definition of itDelete
Also, was channelling you yesterday with doubling up on stairs coming out of the subway
Ew humidity - well done on all that activity this week! Not too bad today thank goodness after a really sunny one yesterday!ReplyDelete
The humidity can definitely be a buzzkill! I guess I'd just rather be moving in it (via walking/running/biking) than sitting still.Delete
Good job on your two races last night! That sounds fun and exhausting!ReplyDelete
When picking up trash in my neighborhood, the thing that perplexes me most is that people will leave a soggy wet newspaper on their driveway or in front of their house for weeks without picking it up. Same with your candy wrappers, don't people have any pride in how their neighborhood looks?
Thanks for the linkup!
Right? Why do people not have a little pride in their lawn, or the town in general? MOst people take bags along to parades for all the candy they're collecting...why not put the wrappers in them?Delete
I've said it before but you really are on such a roll! Awesome job with your double races, especially after 20 miles on your bike!ReplyDelete
Thanks for the link-up!
Thank you, Michelle ;-) I'm doing my best to enjoy this "roll" for what it is...no telling when or where the next injury or setback could be lurking LOLDelete
When do you sleep? What a busy week you had!ReplyDelete
Sleeping is SO over-rated, but I am making an effort to get more of it ;-)Delete
excellent week Kim! and congrats on your races and AG awards! well done!ReplyDelete
I do love a bit of color with the classic black and white. In fact that's pretty much my wardrobe - I use scarves usually for the color, or my shoes or at least for a while I can just use my hair to bring in some color ;-)
I do not like running in humidity, heat is OK-ish, but I won't go out in the hottest point of the day like my husband does (for fun!!).
Congrats on the course PR and bling!!! That is truly amazing in the conditions - hot and humid are usually a race recipe disaster. Looks like your body is getting used to the grossness and adapting nicely! I love all the cycling you managed this past week - plus it's SO much cooler on the bike then the run :-) Great week and that is truly disgusting about all the garbage left behind. What is wrong with people??? So good of you to pick it up!!ReplyDelete
You are truly amazing. I love the summer but I am not as successful as you are racing in the heat.ReplyDelete
I really like your brick workout! I might have to try that- just need to find some stairs nearby....ReplyDelete
I get the "ugh" post-4th reaction...we always find a bunch of spent fireworks in our yard. Just, ugh.ReplyDelete
Congrats on the course PR...and in the heat after a long bike ride! Go you!
Oh wow, my tomatoes are not red yet. But they are making an appearance! Great job on the race! I really struggle with running past 10am, so those evening races are no joke. Well done!ReplyDelete
Summer is definitely suiting you! You are getting in great runs and rides!ReplyDelete
Love the punch of color with the black and white. You are always mixing up the cutest outfits.
Hot Hot Hot (and Humid!) here. It's hard to run because it's just so soggy out, but getting it done, as always. :)
Love the bike name! I love that you enjoy running in the weather. Me, not so much. Ugh, garbage people leave behind drives me crazy.ReplyDelete
Your tomato plant looks great! The deer ate my tomatoes last week, but the heat does seem to be helping my zucchini along.ReplyDelete
Sounds like a fun idea for the Thursday Brick workout! I like all the variety in it. And way to go with that course PR :)ReplyDelete