Just in time for a hot week of summer running, I felt acclimated and more comfortable in the heat. I ran 41 miles last week and most of those miles felt really good. I’m eager to see the adaptations that come from these summer runs in the fall!
Monday: Rest day
I walked about three miles, split between two walks. Walking with a 21-lb baby strapped to my chest (or back) definitely increases the intensity! However, soft-surface walks always leave my legs feeling fresher for the next day’s run, especially after a rest day.
Tuesday: 7 mile easy run
I finally feel acclimated to the summer heat and humidity. Despite 89% humidity 71 degree temperatures, I felt relatively comfortable on this run. My paces reflected the comfort, with an 8:42/mile average at an easy effort. I incorporated a few light strides into the final mile, just to observe how my legs would feel on the next day’s workout.
Wednesday: 6 x 2 minute fartlek (8 miles total)
The humidity was rough, so I focused on controlling my effort on this workout. I’m more cautious with my pacing in summer, but I have also been more mindful of not overreaching in workouts. After a longer warm-up (25 minutes with a few strides), I ran 6 x 2 minutes hard, 2 minutes easy. The first interval was at 7:03/mile, the middle four in the 6:50s, and the final one at 6:47/mile. I cooled down with a couple miles of light, easy running.
Thursday: 5.8 mile stroller run
I savor these stroller runs with Isla. We cruised along at a light, recovery effort. I chatted with her about what we saw, both to keep a conversational effort and to work on her language skills.
Friday: 5.1 mile easy run
I set out for a light 45-minute easy run, hoping to beat the rain. I did manage to finish before a downpour, but it was a humid run!
Saturday: 3 mile easy run
I pushed off my long run to spend more time with our friends before they left. I waited to run until they left and I had set Isla down for a nap, so it was almost 80 degrees by the time I got out at 11 AM. I tried to find shade by running in one of the nearby parks. The first park (my go-to one) had too many golfers to safely run, so I ran around the local gardens across the street.
Sunday: 12 mile long run
I had the intention to run 14 miles. However, just as I was about to head out, thunder rumbled. I waited a couple of hours until the storm passed. I headed out on my normal long run route. At about halfway through, Ryan texted to let me know he was out running with the stroller, so I headed out to our go-to stroller route to meet him. We ran the last two miles together, which I really enjoyed. Once I hit 12 miles, we were home and I was out of water, so I opted to just stop at that.
How was your week in running?
How ar you handling the heat and humidity?
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