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.
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.
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!
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.
How was your week in running?
Do you use Strava?
Receive Weekly Running Tips & Motivation
Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners.