With an 8:00 a.m. start to my workday, it works out best to get my fitness fix(es) done bright and early. This past week was no exception to that routine. I was blessed with near-perfect weather (though a bit chilly on a couple mornings) and a bounty of beautiful sunrises.
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. 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 went down this week in my world of fitness...
Yes, another #nevermissamonday Monday
With MCM training officially a reality now, my Monday runs are going to have a little more #oomph to them. This week? I ran three miles with surges (two city blocks in distance) before each mile mark. Nothing too crazy or hard, but not just a casual early morning adventure either.
I don't know how I didn't think of this sooner, but biking is not only a great cross-training option, but it's phenomenal for recovery! For the past few weeks, I have been rising and riding on Tuesday mornings. Even though it's a rest/recovery day, the biking gives me a bit of a cardio fix, but also gives most of my "running" muscles a break while working others. It's really a win-win. I keep the routes pretty flat, so the rides are pretty easy-peasy. This week, Gustavas and I rode 10 miles just as the sun was appearing on the horizon.
I really look forward to these weekly 5-milers with my friend, Barb, in the wee hours. Have I mentioned, though, that it's a bit of a buzzkill that each week it's a little bit darker when we first head out? I'm wearing the light-up arm bands (and bringing along the Knuckle Lights) more and more each week....
A couple years ago, while running through the Grinnell College campus (near my house), I had a light bulb moment. There's a span of sidewalk that's two city blocks long in distance, but there are no street intersections. I have used this sidewalk as my "track" on several occasions. Sometimes I sprint half the distance then recover the rest of the way...then turn around and repeat (several times). Other times, I sprint the entire two blocks one way, turn, and recover on the way back. Since it's on the campus, it's well-lit. This week, I ran the half-mile there as a warm-up, did 5 sets of sprints one way (including 5 sets of recovery runs back), and ran the half-mile back home as a cool-down. All told, I got three total miles done, a few selfie pics snapped, and was back home before 6:00 a.m.
This was the third consecutive week that I got out for a ride on the hilly bike trail with my friend, Michele. We left my driveway at 5:15 a.m. and had decent daylight after the second mile or so (and ZERO traffic before we got to the bike path). But that sunrise! 15 miles of hills, thrills and chills (let me just say that 59F is damn cold on wheels, even with arm sleeves).
It's that time of the training cycle...there will be double-digit long runs happening pretty much every weekend for the next 11 weeks until MCM on October 27th. There's really no way to sugar coat that reality. This was one of those runs that didn't really have anything spectacular about it, other than the amazing sunrise. I didn't really feel tired, but I certainly didn't have any excess energy either. My pace kept steady, so there's that. The last mile, though, seemed to take f.o.r.e.v.e.r. I had considered doing 12 miles (if the first 10 went well), but I decided 10 would suffice. And I'm totally fine with that.
After a long car ride to/from a family wedding (and a late-night return back home), somehow my body (and mind) were awake and alert at 6:00 a.m....with no alarm. Try as I might, I wasn't able to fall back to sleep...so I gave in and got outside. Two easy-paced recovery miles, then a 2-mile walk with the hubby and Max before church. How's that for a wake-up?
In case you missed out, here's what went down on the blog this week:
A Week of MILES and SMILES
2019 Bix-7 Recap
Shall we chat?...over Chai?
In other news:
Friday Fashion Flair! I am such a fan of distressed denim....in fact, I would argue that now days it almost looks more dressy than "brand new" denim. It certainly adds a funky edge to one's outfit. Although I wear more bright colors than I do black, black is an awesome back-up option when my brain is not fully functioning (or I'm already running late in getting to the office). As always, the invitation stands...join us! Post a pic, grab the hashtag (#FridayFashionFlair) and tag me on Instagram (@runningonthefly).
How was your week? Any new fitness achievements? Races? Are you a fan of seeing the sunrise each morning?
Are you following me on social media?