It’s so hot.
Monday: 4 mi, road
Tuesday: 5.5 mi, paved trail (MRT, 5 x 0.5 mi)
Wednesday: rest (volunteered at Endless Summer Trail Run Series)
Thursday: 3.7 mi, trail (Battle Creek ski trails)
Friday: 6.2 mi, pavement (Big Rivers, 33:36 @ tempo)
Saturday: 10.1 mi, trail (Lebanon Hills)
Sunday: 8 mi, paved trail (Battle Creek, 7 @ marathon “effort”)
Total: 37.5 mi
Woof, this last week has been pretty steamy. It wore me down a bit, honestly. I started Monday with a pretty slow run starting at Harriet Island and crossing the Mississippi twice (on the Wabasha St. and Robert St. bridges). I did another set of sweaty half mile repeats on the Mississippi River Trail on Tuesday, starting at Upper Landing Park and heading downriver. I find the best way to get those repeats in without running out of real estate is to go back and forth on the section of the trail that parallels Warner Road – it’s not as busy as some other sections, and it is relatively flat. My paces were all over the place (8:51, 8:20 [how??], 9:02, 9:08, 9:10) and once again, too fast for what the workout calls for. I don’t know if I allow myself too much recovery or what the deal is, but I need to get better at pacing myself for these speed workouts.
Wednesday I volunteered at Lebanon Hills, checking in runners and feeding them pizza. One of these days maybe I should actually run an ESTRS race, but I find that it’s much more relaxing to volunteer and use it as a rest day, plus I am trying not to spend as much money on races these days (especially because I finally registered for TCM and that was a HUGE chunk of change). Perhaps next year?
Thursday I did a short but challenging trail run at Battle Creek on the ski trails. The trails near the school had been recently mowed so it was a much more pleasant experience! I hate running in longer grass, it takes up so much energy. There was a peloton of bikers out on the same trails which was sort of awkward, but the ski trails are wide enough that there was always room for me to squeeze past, as long as the bikers were paying attention. One of these days I need to take some pictures up on those trails because they are really lovely.
Friday’s tempo run was a bit shy of the 35 minutes I was supposed to do. It was tough, because it was so hot, but I also timed it a bit poorly and ended up at the bottom of a large hill with 1:36 to go in my tempo time. I was not about to run up that hill (and make a deal with god), so I ended the tempo a little early. My overall pace was 10:23, not bad.
The weekend was hot again, so I swapped the long run and marathon pace runs in order to get the long run out of the way first. The plan was only 10 miles for the “long” run, so it wasn’t that hard to accomplish. I went to Lebanon Hills on Saturday and managed to eke 10 miles out of just one pass around the park (with only a few sections of backtracking). It was pretty shady there so I didn’t have a lot of issues with the heat, despite it being probably 90F or so and who knows what for a heat index. Sunday I waited until about 6 to start my marathon-ish effort run (on the paved trails at Battle Creek), because it was blazing hot during the day. It was still sultry and miserable to run in the heat and humidity, but at least the sun wasn’t beating down on me. I can’t say I gave a true marathon effort (and certainly did not approach marathon pace), but I was trying to be careful in the heat. I did a half mile warm-up, ran 7 mi at 12:44 average pace, then walked a half mile for a cool-down. I drank an entire handheld bottle of water during the run and probably sweat out twice that much!
One of the biggest challenges for me has been trying to plan my workouts around some rather fluid weather forecasts. I will see thunderstorms in the forecast, try to plan around them, and find they either do not materialize or shift earlier/later and screw with my plans. I don’t mind running in the rain a bit but I prefer not to be caught out in a thunderstorm!