Hi there! How was your weekend?
Not only did I maintain another 30+ mile week (only my second one since I sprained my foot a couple months ago!), but I ran my first double digit long run since my injury. I missed running long, and while I have certainly lost endurance in my months of reduced mileage, I finally feel completely back to normal in my running – normal mileage, normal (easy) paces, and hopefully over the coming weeks normal variation of intensity with some harder run.
Monday: 4 mile treadmill run
Originally, Ryan and I planned on hiking, but we decided to skip it because it was raining and had been raining all weekend – and our idea of a fun Fourth of July hike did not involve trudging through rain and mud. So instead I ran 4 easy, unremarkable miles on the treadmill.
Tuesday: AM: 7 mile run; PM: 20 minutes core work
I ran 7 easy miles through Seattle sunshine, and by sunshine I mean a light, barely perceptible drizzle of rain. Last summer we had abnormally hot weather, and this summer we continue the year’s record-breaking precipitation. Honestly, I’ll take the rain over the heat most day, especially for running.
For core work I did this stability ball workout and finished with pushups.
Wednesday: AM: 5 mile run; PM: 30 minutes weight lifting
I split my run in two: two miles on my own, and three miles with Charlie. Much like myself, Charlie doesn’t warm up until 10-15 minutes into a run, so our first mile and a half were slow and filled with puggle potty breaks. Charlie is in such a better mood when he gets his weekly run in!
Thursday: 30 minute Pilates
Finally returning to normal mileage has also returned the normal tightness to my quads and glutes, so I did this Pilates video to combine a core workout with some quad stretching and hamstring strengthening. My muscles just feel so balanced after doing this workout.
Friday: 10 mile long run
The tragic events that occur far too often in our nation weigh down my spirit and I need to pour that sadness into a run. I pray, ponder, and embrace discomfort of the miles.
This run was my first double-digit run since I sprained my foot – my last long run before this was a 12 miler in the first week of May! The miles felt both enjoyable and strenuous, as I was glad to be running long again but not used to the additional demands that those few extra miles have on the body. That’s not to mention the effect of 14 mph headwind I battled for most of the run and the 87% humidity! Although I shouldn’t complain, because the temperatures have steadily been in the mid 50s-60s during the mornings.
Afterwards I prioritized recovery with a bowl of oatmeal with Bob’s Red Mill plant-based vanilla protein powder added in, plus some coffee in one of my favorite Kate Spade mugs. If you haven’t already, you can enter here to win your own bag!
Saturday: 6 mile run
Ryan had been experiencing some foot pain over the past week, in the same foot of the ankle he sprained back in April. A last minute podiatrist exam revealed that when he sprained his foot, the angle at which he tripped caused a tendon to rip a piece of bone off of his foot. It had been healing on it’s own since then, but his long run aggravated it a bit.
Thankfully, he can still run and hike, but he has a brace to wear during those activities. We decided to shorten his run and stop if he felt any discomfort, especially since braces can take time to adapt to wearing and moving in. We enjoyed a 6 mile hilly run together and then had these protein pancakes for breakfast.
Sunday: 2 mile walk
We scratched our plans to hike in order to let Ryan’s foot rest, so instead we took advantage of a nice day and drove 2 hours northeast to the Northern Cascade National Park.
Ryan, Charlie, and I walked on a short and flat trail along the Skagit River. The views of the mountains, even though low-hanging clouds hid their peaks, was breathtaking!
P.S. Did you watch the men’s 5000m at the Olympic Trials? What a spectacular performance by Lagat, who’s 41! More than anything, his inspiring win shows just how much consistent training over time and never burning yourself out for one race matters.
Linking up with Weekly Wrap!
What was your best run last week?
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What did you do this weekend?
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