Sunday, August 4, 2019

By the Dawn’s Early Light


What can I say? I love the early mornings!

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.
Image may contain: one or more people, people standing, sky, cloud, shoes, outdoor and nature

...and an early morning ride for Tuesday
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.
Image may contain: sky, bicycle and outdoor

Of course, there's the #5at5 every Wednesday
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....
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There was some speedwork on Thursday...
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.
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Another rise & ride happened on Friday
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).
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Running long on Saturday
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.
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...and a sensational Sunday shakeout
 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?
Image may contain: one or more people, people standing, sky, shorts and outdoor

So, it was a week filled with all kinds of early morning adventures, and plenty of beautiful sunrises to reward me for my efforts. The running miles totaled out at 23 and walking came in at 13 (oops...all that biking has trumped my walking LOL). And, the biking? How does 46 miles sound (which includes an 11-miler Sunday afternoon)? I'm still keeping up with the daily planking, push-ups and squats. I totally blew off any upper-body strength work this week, but with all the daily push-ups, I'm not gonna cry about it. Thursday's speed session definitely left me both exhausted and exhilarated, and feeling pretty content. Onward!

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).

I don't share a lot of personal stuff on the blog, but there was all kinds of feel-good family stuff this week. The hubby and I went to a family wedding on Saturday, and it was so much fun! Some people dread big extended family get-togethers, but I love them. And if there's a photo booth set up, with props? I'm so there!

Lastly, the Pennsylvania daughter spent a week in Iowa, shadowing several people at her company's corporate headquarters, 45-miles away. She was able to drive over a few times for dinner and family time with us. It was SO AWESOME having the entire group together. My heart overfloweth.

So, to say it was another busy week would be an understatement, but that's just the way I like it.

How was your week? Any new fitness achievements? Races? Are you a fan of seeing the sunrise each morning?

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49 comments:

  1. I'm also an early worker-outer. I try to get to work around 8 too, so it has been dark during my runs. Definitely seeing the sunrise this time of year!

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    1. Each week, when Barb and I meet for our #5at5, the sunrise comes later and later. It seems like just a couple weeks ago we still had almost total daylight for those runs, and now we're getting the "full" daylight just before we're finishing ;-(

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  2. I've long admired your ability to get your runs and workouts done so early! I really struggle with that! Well done on your week's training plus that 10-miler to top it off.

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    1. Thanks ;-) I'm just an early bird by nature, so the early workouts work well for me. NO matter what time I go to bed, my body seems to always wake up before 5:00...

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  3. I absolutely love that group family photo :)

    Great week of training for MCM! I always love your early morning workout photos - they always look so peaceful.

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    1. Well, I'm all about the early morning routine ;-) I don't get to see as many sunrises in the dead of winter (via my running shoes, that is), so I really try to take full advantage of them in the summer.

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  4. I need to get out of the snooze button habit. Every snooze is 1 mile out of my run! (Well, almost). I love that your whole family was together. I'm sure you did too!

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    1. That's a great way of looking at it...each snooze is one less mile ;-) It was great having everyone together this week....as you know, that's rare once they leave home.

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  5. What a great week and love your family pics (I don't put much personal on my blog, either, for slightly sad reasons in my case). And I love all your dawn pics, too. I'm an early bird and do love that sunrise time, all the birds, etc.

    I love how double digit runs getting longer and longer just get to be routine once you've done a few maras! You're going into this so strong, best of luck with it all and I look forward to following your progress, of course!

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    1. Many thanks ;-) Yes, the double digit runs...As I have said many times, I truly love the race, but all the training I could do without LOL I do appreciate how each long run gets a little more bearable as each week progresses, though, so there's that.

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  6. Family, running, biking . . . sounds like a great week! I am one of those people who is not good with large family occasions, btw, in general I'm just better with smaller groups (introvert).

    Good luck with your training! I'm happy to still be running relatively low mileage.

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    1. For the most part I'm keeping my weekly (M-F) fairly low, but the weekend runs definitely will be increasing. Low mileage is my jam ;-)

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  7. Nice job on your 10 miler! That distance feels far away right now. This is for sure an off season for me! I also love my bike riding in the summer time. It is great cross training. Looks like another great week of workouts for you friend!

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    1. I'm really glad I had that biking revelation LOL Too bad it didn't happen sooner ;-)

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  8. I'm so glad to not be marathon training this summer. I don't think I could do double digit long runs in this heat. I'm also noticing it being darker and darker when I set out in the mornings. The sun isn't coming up until close to 7 these days down here. While I enjoy running in the dark because its not as hot, it does make it tough to get good pics on my runs ;-)

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  9. If I owned a bike, I would totally do a rise and ride recovery day. It makes a lot of sense to flush out the legs! Glad you enjoyed the family gathering on the weekend! I had a reunion this weekend that I was apprehensive about, but it ended up being fun and I met relatives I didn't even know I had!

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    1. I think family gatherings are a lot of fun. I have a set of cousins (on my mom's side of the family) that I'm especially close to because we did so much together growing up. Four of us did a marathon relay together a few years ago ;-)

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  10. If I don't work out in the morning, it's highly likely I'll skip...either I'll get stuck at work or just be too tired at the end of the day. I never regret it once I get started, it's just hard sometimes not to snooze :)

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    1. I can usually get the workouts done after the workday, but I know my energy isn't as "on task" as it would have been 12 hours prior.

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  11. Looks like a great start to MCM training! And, yay for having the whole family home together!!

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    1. It was awesome having everyone together, as I'm sure you can relate when your oldest is home. There's nothing like it ;-)

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  12. Why'd you have to mention the darker mornings?!?! It's so sad. I love that you are enjoying your bike time. It really is an awesome run recovery.

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    1. I know, I know...total buzzkill on the darker mornings. I am really liking the biking for recovery...that's a pretty well-kept secret in the running world ;-)

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  13. Great start to your marathon training! Love the family pic too. I am always trying to figure out the right thing to wear for cycling, and I think 59 would have been a jacket for me! I just got home from Hawaii. The sun sets at 7pm there (!!) and rises at 6am. That's pretty ideal for me. By 9 pm I was ready for bed every night. I really party hard. haha!

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    1. I should have had a jacket for that cold (hilly) ride...I had a tank with arm sleeves, and the downhills were freezing. I'm still kind of a novice with the biking, and now with the seasons on the verge of changing, I'm in a flux on what to wear.

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  14. Your MCM training is going great so far! My MCM training had kind of gone off the rails on my week and a half in Colorado. I couldn't manage a long run out there. Maybe in Oregon?!?!

    Love your photobooth photo! :)

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    1. Thanks Laurie!! BTW...are you on Facebook? or Insta? There's a group of us fall marathon gals with our own hashtag, let me know if you want in!

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  15. Great job this week! I love perfect morning running weather and a nice sunrise. But its sad when those sunrises start getting later and later each week!

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    1. The mornings are usually picture perfect...usually LOL But, yes, the dwindling daylight is a buzzkill

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  16. well done on all your training this week Kim! so I have a question for you - you run 5 miles in the morning with Barb right? do you also do 5 miles on the Monday? How long are you usually "out there"? I start work anywhere between 8 and 9 (it depends on my tasks for the morning/day) and I'm only a 15 min bike ride away. But I feel like if I don't get out at 5, I'll never make it back on time to do everything. Do you already have your lunches ready? take your breakfast with you? I'm trying to get it in perspective really. 5 miles is 8KM with to me is kind of a lot for before work.

    Do you make your own marathon training plan or follow a plan already made?

    So glad you had the whole fam together a few times this week. FABULOUS!

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    1. Our 5-milers take us approximately 50 minutes, so I'm done and back home before 6:00. I like having time to cool down and blog for a bit (with a chai!) before getting in the shower (around 7-7:15). I eat some oatmeal at my work desk around 9 or 9:30 and come home for lunch most days. AS for training, I've only worked with a coach once (Route 66, in 2016), otherwise I used a Hal Higdon plan for my first marathon (Quad Cities, 2013), and that worked so well, I've based all my other training off of that one. I have been adding more speedwork and HIIT (usually on alternating weeks), and keep my "week" runs pretty low (3-6 miles), and save the long mileage for the weekends (usually on Saturdays). I'm big on recovery runs (2-4 miles) the day following a long run or a race. Message me for more info ;-)

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    2. thanks for answering all my questions!

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  17. I love big family get togethers too. I have a big family (from both my mom and dad's side) and I love seeing them. Not as often but it is great when we do.

    Yay for marathon training!! You had a great week this week.

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    1. I enjoy family reunions, too! Christmas has always been a time of family get-togethers (on my mom's side), and we usually have a big reunion/picnic on my dad's side in the summer.

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  18. What a great week. I can't believe you fit everything in. But I get it. I like to be very active too.
    I ran before work today. I've been doing it on Mondays - LOVE it!!

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  19. Great week of training! The photo with the cloudy sky is too beautiful: you look very fast!
    I used to run before work too. Now I run in early morning only in summer.

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    1. It just works best for my schedule to get the runs/exercise done in the early hours. I'm an early-riser, anyways, so it just makes sense to utilize that time.

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  20. I like sunrises, but, I rarely get up that early in the summer...especially since the late night sun tends to keep me awake when I'd rather be asleep! I confess, I'm not complaining about having a little less daylight.

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    1. Boo hiss...on wanting less daylight (just kidding). Ironically, I don't mind the limited daylight in the dead of winter (because I know it's only for a short while before the daylight will start increasing...and it is kind of cozy and comforting to cuddle up under a blanket and watch tv (usually NCAA basketball for me LOL) because there's nothing I'm missing outside.

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  21. That's a great photo you got with your bike and the sunrise! Sounds like a great week overall :) I'm a sucker for family weddings too. I love seeing happy couples and the opportunity for everyone to get together and catch up.

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    1. I was surprised how good the sunrise pic (with me on my bike) actually turned out. Usually, the sunrise gets lost behind my big helmet LOL

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  22. 10 miles is great !! I wish I were an early riser like you...

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    1. Thanks ;-) I'm grateful for the early mornings...they work well for my work schedule, so it's nice the waking up isn't an issue LOL

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  23. You know I love sunrises as much as you do. It's my favorite time of day!

    We love weddings! Our most recent one was our niece's in Florida in March and as far as I know, our next one isn't until next May.

    Thanks for the linkup!

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    1. It was my cousin's son who got married...and her daughter is getting married in October...so there will be another family wedding soon!

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  24. I'm a morning runner also. I don't go out early enough in summer to see the sunrises, but that is one reason I love fall and spring running!

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  25. Team photo booth forever, although I hate weddings
    Love that shot of you * Gustavus looking off into the sunrise. Perfect new day shot
    Impressed with your industrious week. Was just saying at my run group that it can be near impossible to fit in all the strength/run/PT but trying to figure out how is part of the fun of marathon training.

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