First off, you probably noticed something new this morning: I re-branded! I outgrew my original blog name a few years ago when I started focusing more on coaching and less on recipes. Welcome to the Laura Norris Running website and Team Laura Running coaching!
I started the third trimester this week, also known as the “eat more, run less” phase of pregnancy. I am naturally scaling back mileage based on how I feel (and that includes the challenge of running in the heat). I am currently eating as if I’m in marathon training, but I’m running less than half the mileage.
Increased hunger has been a symptom during my entire pregnancy. Before I even knew I was pregnant, I remember remarking to Ryan that I was surprised how much rebuilding mileage after injury increased my appetite (clearly, it wasn’t just the running!). I don’t follow the calorie recommendation for pregnancy (especially since those aren’t specific for highly active pregnancies). Instead, I let my appetite dictate how much I need to eat and focus mostly on nutrient-dense foods.
I removed hard workouts this week, in part due to the weather. It’s been almost 70 degrees most mornings! I feel comfortable at an easy pace except on very hot days (like Saturday). Most of my runs have been in the 9:00-9:20/mile range (all continuous running) and I’m really happy with that.
Monday: 30 min run & 20 min strength
My body was tight after six hours in the car on Sunday. That combined with two days off of running, a weekend of rich eating, and a muggy, humid, warm morning made this run a slog. It was one of those necessary slogs, where I knew everything would feel better after the run.
Once I finished the run, I completed two sets of a short strength workout. I did this circuit barefoot to improve foot strength and balance:
Lateral band walks
Monster band walks
Side plank dips
Banded glute bridges + glute bridge marches
Single leg kettlebell deadlifts with rows
Kettebell split squats
Tuesday: 6 mile run
It was a mild morning with lower humidity, which was perfect for running Ollie a little bit longer. I felt much better after yesterday’s shakeout run and some stretching. Ollie and cruised along comfortably for six miles (plus the usual stops that occur when you run with a dog).
Wednesday: 40 minute run & 15 min strength
My legs felt tired on this run – as if I had run 16 or more miles the day before, not six. I kept the distance short and the pace easy. I am noticing that I’m feeling more comfortable in the summer weather – and it was 70 degrees by the time I finished my run at 7 AM!
After the run, I completed a short strength circuit. I tried to hit as much as I could in a short amount of time: push, press, hinge, squat, pelvic floor strength, anti-rotational core work, and hip mobility.
KB goblet squats to overhead press
KB single leg deadlift with row
Half-kneeling KB woodchop
Banded glute bridge
I completed my go-to prenatal Pilates workout. It’s not getting harder, so I take that as a sign of progress in its own way. Later, the dogs and I enjoyed a leisurely long walk.
Friday: 5 mile run
File this under: pregnancy is weird. It was 70 degrees and 85% humidity with virtually no breeze – conditions that warranted Ollie being left at home. The first ~30-ish minutes were a slow shuffle. My right foot fell asleep for a few minutes and I just focused on getting home. Then, suddenly, around 4 miles, I felt great and finished off with the final mile at a comfortable 8:50 pace.
Saturday: 3 mile run/walk
I need more sleep at this point in pregnancy. After a Friday night date night, I slept in until about 7 AM – at which point it was already hot outside. Summer weather arrived in full force this week! By the time Ryan and I got out for our run, it was 80 degrees. We kept the pace deliberately slow and I requested we add in a few walk intervals to avoid overheating.
Sunday: Rest day!
How was your week in running?
Do you scale back on running in the summer heat?
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