Mostly recovery from Pride, the 18+ miles really were fine. My feet were oh so sore on Monday from the March though.
Before I get into the wrap, who else lost their Sunday morning/early afternoon to the World Cup? I love this team!
- A nice find: although I didn’t spot myself in CheerEverywhere’s PRIDE album, it was a relief to see how many were walking. It was a brutal race.
- A not so nice find: I lost my first toenail. I don’t actually think it was running so much a stubbing my toe in flip flops, but I’m declaring myself a real runner as a result. LOL. It actually didn’t hurt and I didn’t notice until I looked down and saw the missing polish.
I was mentally and physically glad to have a four day weekend with a bonus day off on Tuesday.
Experimenting with fueling:
With Rogue training we get 15% off Jack Rabbit purchases and the store’s only ask is that we consider them when making purchases. Considering they have a staff person at the store 2+ hours before opening to let us in to use lockers, I think that request is more than fair. When I arrived for Wednesday’s “quality workout” I realized I’d probably do better with chews. I went with the margarita cliff bloks as they had sodium and I didn’t have Propel or anything. They were perfect. I started taking them after about four or five laps (see below for workout) and I felt strong and not as wilted as I have in the past in summer. Splitting them with another runner was perfect as I’ve found they don’t keep well.
I opted to do the same for Saturday’s hot, humid long run taking one every mile or mile and a half, usually coinciding with a refill of my water bottles. I think sodium will be my go-to in summer when I’m just running with water. One day I’ll get organized when it comes to gels, Nuun or other on the go. This is usually an issue when coming from work so I clearly should stash some there.
What are your favorite summer fuels?
- never miss a Monday: running wasn’t exactly in the plans, but since I never got to run Sunday and I woke to a beautiful 65 degree morning, how could I not? Three easy miles along the East River.
- Tuesday: a sort of run. I’d hopped down the shore for the night and a friend was staying two towns up. The best way to meet up? Run down the boardwalk. He’s much faster so he made it to Belmar before I even left. We had a nice catchup and then I had a short run back. Good to stretch the legs. Spent the afternoon on the beach with my niece & nephew before heading home.
- Wednesday: Rogue Training. The prescribed workout
The workout: 400m relays
What?Runners will find a partner of similar pace and do 400m relays alternating between on and off between partners. One partner will run a hard but controlled 400 and then tag their partner to run a hard/controlled lap while partner #1 waits and rests. Partners will proceed this way, alternating laps through 8 laps each for half marathoners and 8-12 laps each for marathoners. To be clear, each pair is doing 16-24 laps while each individual is doing 8-12 laps. There is no specific assigned pace here, but running a hard and controlled effort, starting conservatively and ideally getting a little faster as progressing through the laps.There can be a group of 3 where 2 are running the laps at the same time.
- the reality: yep. That. We were a trio and did 12 laps each. I tried to keep them below 10 minute miles, but I kept starting off too quickly and by the end I was just gassed. So yeah, didn’t really meet the goal, but I did my best. We’re really starting to get to know one another and have some silly fun. I’m almost matching in that photo and that makes me kind of sad. There were so many gnats around conservatory water that they just stuck to us. We learned not to chat on the run lest we eat a gnat. In funny timing, it was right when Wendy and I were chatting about my dislike of getting dirty. My Strava is pretty funny for it as I don’t quite know what to do with my Garmin when there are rests, so it showed some super slow miles. Oh well.
- Thursday: way too hot and needed a lazy day so I went to the gym for PT and strength training before heading to a friend’s place to watch the fireworks.
- Friday: long month of work catching up on me, so I just had a short run to the gym to break in my new shoes since the filthiness of the April ones is getting disgusting and because I’ve put a fair number of miles on them since they’re my go to. I capped the day reading by the river to finish Rise of the Ultra Runners. Mental off days are the best.
- Saturday: another brutally humid day. The program called for seven miles and while I followed what the coach described before we left Jack Rabbit, I ended up with 8.5. I actually realized early that there was no way her route was 7, but I thought it would be closer to 7.5 and decided to follow it. I was not sad when the route did not include the Harlem Hills. Although it was 80%+ humidity, I felt reasonably strong. I was grateful for the shaded portions. I walked to eat the chews and paused during a sightseeing tour of many of the Park’s water fountains, but otherwise ran it in its entirety. Definitely my first summer long run – and I survived. As was the case last week, I went home and crashed in the AC to recover. I rallied later to go for a pedicure, buy a drying rack, and take myself out for sushi.
- A wardrobe note: I wore Long Haul earlier this spring and did not like it at all. It got buried in my drawer because it slipped to the point of causing chafing and the water bottles didn’t stay put. Saturday morning was so warm and I realized I really didn’t want the extra layer of a belt so I decided to give it another go with the new bottles that came with the belt. Love it! It slipped a little early, but like many said in the Skirt Ambassadors Facebook group, it’s fine once you start to sweat. And sweat I did!. I had the teeniest bit of chafing but that was my own missing a spot lube wise. Not only did the bottles stay put, but having them at the back of my hip vs on the stomach with the belt, they stayed frozen longer. The left one was super easy to reach so I kept going for that one, but right was accessible too. I don’t know that this will be in regular rotation, I love Cascade, but it’s super helpful to have the water bottle pockets. And to my surprise, I’m learning to drink from plastic, reusable water bottles. The taste is not as bad as I remember from my soccer and softball days.
- Sunday: I had plans to meet a friend for a shakeout run, but when I woke my knee and lower left calf were super sore and I decided to play it smart and not run three days in a row. I will likely head to the gym later to do some PT exercises.
Total for the week: 19.01
Training total: 50.09 and the same in donation to Joyful Heart for their important work.
Plan for the Week:
- Monday: run
- Tuesday: off/cross
- Wednesday: Jack Rabbit
- Thursday: shakeout
- Friday: off
- Saturday: 9 miles
- Sunday: off or shakeout
- 535,992 steps
- 72.69 miles run
- 235.64 miles run/walked
- 2,771,601 steps
- 339.94 miles run
- 1223.91 miles run/walked
Oh June, you were insane. I think it’s my second highest steps month to go along with my highest running mileage month. I’m below where I was at the halfway point last year, but I don’t care as I stopped pointlessly chasing steps. Garbage mileage, garbage steps. Both bad.
Gym visits, March – August: 32. Eek. Slipping. But can get in these 18 in the next two months