Weekly Workouts: Chasing Strava Crowns

Weekly Workouts: Chasing Strava Crowns

I’m a bit obsessed with Strava. On Strava, runners can virtually compete against each other on segments. The fastest man and woman each can claim a crown. On an unstructured faster run a couple months ago, I nabbed second on local segment that was 0.97 miles in length. The crown time was just fast enough where I might have to work for it. Since this was a cutback week, I decided to chase the crown this week. 

Weekly Workouts: Chasing Strava Crowns

Monday: 2 mile walk

Per our usual Monday summer routine, Ryan, my mom, the dogs, Isla (in our Osprey backpack), and I took a walk through the park. 

Tuesday: 4 mile park run

I took Ollie out for a short park run. Since my parents were leaving town, I wanted to prioritize time with them. Four miles is enough to get in a good run without being gone too long.

Wednesday: 6 mile run with 1 mile hard & strength training

This run focused on earning a Strava crown. I put on my race/speedwork shoes just for fun. I ran just over three miles to the start of the segment, then briefly paused.

Since the segment was just under a mile, I planned on running one mile hard. I did not want to run all-out; I aimed for probably 90-95% effort. For the mile, I ran a 6:38; my average pace for the segment clocked in at 6:23 (a 6:34/mile pace), which secured the crown with a large cushion! Then I ran home to round out to six miles for the day.

Weekly Workouts: Chasing Strava Crowns

Later, I completed the Running Rewired hip circuit and Trail Runner 8-min speed legs circuit. I used Isla as a weight on the goblet squats, which she thought was hilarious. 

Thursday: 5 mile stroller run

The main road by our neighborhood is under road construction. This creates a few bumpy patches when the pathway crosses the street or side streets, so I just walked through those. I kept the rest of the run comfortable and easy. 

Friday: 5 mile stroller run

This run was very similar to Thursday’s run. I set out with the intention of 4-5 miles and felt good, so we did 5. Even five degrees cooler weather makes a difference! 

Weekly Workouts: Chasing Strava Crowns

Saturday: 10 mile long run

Usually I start early to complete my long run before Isla wakes up. However, since Ryan planned to spend most of the day with his dad, I opted for a leisurely morning drinking coffee and watching gear reviews on YouTube with him. It was cooler, which made it less urgent to start before 8 AM also.

Ryan and I ran together for the first three miles and he pushed the stroller. He had to meet up his dad to work on a birthday present for Isla, so he ran home and we stayed at the loop for the rest of the run. I pushed the stroller for 7 more miles. 

Sunday: 3 mile recovery run & strength training

After a morning rain, it was overwhelmingly muggy outside. Ryan and I took Isla on a short stroller run and then followed it with a mile or so walk. 

Once we arrived home, I quickly ate a snack, put Isla down for her nap, and then lifted weights. I opted for the horizontal force workout from Running Rewired, which included several hinge and push exercises. 

Linking up with Weekly Rundown

How was your week in running?
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6 Responses

  1. So funny–I wrote on Friday that I received notice that someone beat my segment in Wisco. I never even knew it was a thing, lol! Then I saw KOM and QOM–altho it’s in respect to mountain biking, I think those acronyms apply to all the segments. Go for it!!!

  2. I literally just found out about the strava crown thing when I got a notice that someone beat my bike segment. I am going to have to win that one back next week for sure. Nicely done this week!

  3. My husband and I went out one day and crushed a few segments. I think at least one of them is still standing too! But have you been capturing any Local Legend titles? I’m such a creature of habit on my runs that I have 7 titles already!

  4. Hah! I guess one advantage of being a mediocre runner and cyclist is not having to worry about Strava segments — although I do sometimes beat my own records. Great week!

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