This week (or at least weekend) was all about surviving the heat. We had a heat wave with some extreme temperatures here in Baltimore, along with many other areas. After months of rainy weekends though, I’ll take the hot sunny weather, even if that means making some adjustments.
Overall it was a good week. I started Phase 7 of my strength training plan. It’s always fun to get started on a new phase. With running, I’ve just been accepting what I can do each day based on the weather. I realized for the past 2 summers I’ve been injured, so I haven’t done long runs in the heat since 2015 when I was training for the Route 66 Marathon. How crazy is that?!
Here’s how the week looked overall:
Monday: 20 minutes spin bike + Strength Training
After running 8 miles the day before, once again I moved around my workouts and started off the week with strength training/cross training. As I said, this was week 1 of Phase 7 of my strength training program. I can’t believe I’ve been working with Drew and Tina for over a year already!
Tuesday: 5 miles + mobility
I had the time to do 5 miles so I figured why not? Plus the cooler weather this day was a nice surprise.
Wednesday: Strength training + Yoga
I didn’t have as much time as I would have liked for yoga but I got in a short session. I figured it was better than nothing!
Thursday: 4 miles + mobility
The heat was back by this point in the week so this was a lot harder than Tuesday’s run.
Friday: Yoga + 20 minute walk
I couldn’t figure out what I wanted to do this morning. I started with a yoga routine since I wasn’t totally content with Wednesday’s session. I didn’t really have the energy or desire to run so instead I just hopped on the treadmill for a 20 minute walk.
Saturday: 9 miles
I knew it would be hot out so I start planing for this run on Friday. I decided I would wear my CamelBak so I wouldn’t run out of water and make sure to get out the door early. I also promised myself I would start out slow.
I froze half of my water and also added some Nuun. I was out the door around 5:45 which was a little later than planned but still not bad. I definitely started out slow but didn’t notice the heat too much until the sun got stronger towards the end of my run.
I also tried these Pro Bar Energy Chews that I got in a Stridebox recently. I was able to just eat a couple midway through the run and I really liked them!
It was weird to do all those things (bring a hydration pack, take fuel, get out early, start super slow) for “just” a 9 mile run. But I tried to remind myself that a 9 mile run in 70-80 degrees is not the same as a 9 mile run in 30-40 degrees.
Sunday: Rest
It was a good week, even though it was a hot one. I’ve said it before and I’ll say it again- I waited all winter for summer running! So you won’t hear me complaining (too much).
[Tweet “This week was all about surviving the heat! Check out @milebymilerun ‘s workouts for the #weeklywrap”]
How do you survive long runs in the heat?
Do you plan differently for a summer long run vs a winter long run?
How were your workouts last week?
Great job on your workouts this week! I don’t think I ever get fully acclimated to running in the heat, I just hate it so much, lol. But I really like what you said about accepting what you can do each day based on the weather. That’s definitely the right attitude to have when dealing with this heatwave!
I think we just have to do what we can in this heat! We don’t really have another option lol.
I’m totally with you on the not complaining about summer runs 😉 Not only did I wait all winter for this weather, I had to sit out on a lot of it last year as well. You had a great week! I agree…summer running sometimes takes a little planning and forethought when the temps are super high.
I think after missing the last 2 summers (mostly) of running I don’t mind the heat as much this year! It’s not easy though, thats for sure.
I’m not a fan of summer running, so I’m freely complaining! LOL! I’ll do what I have to do but I don’t love it. A little moderation would be nice. You had a great week.
You have every right to complain, its not easy running in this weather!
I waited too long to get out the door on Saturday, so surprise! I was went around 10, after the early World Cup game, and I learned my lesson. I definitely need to get out earlier than that.
It can be hard to get out early but it definitely pays off to beat the heat.
im realizing that im running much later in the morning (even though it’s still early) in comparison to the summer run times I used to get myself out the door for. every minute counts when it’s this hot out!
That’s so true! By like 7:30 the sun is so strong these days.
ooh pink lemonade. And I love your socks in that photo.
LOL re: waiting all winter. I can’t deal with either extreme well. 30s and 70s are fine, can we stay in that window?
It would definitely be nice if we could just have moderate temperatures throughout the year!
Heat definitely was the theme for this week. Great job getting out in it! I used my CambelBak in the summer of 2015 when training for my first marathon. Although I love hiking with it, it drives my heart rate up too high on a run when it’s full and heavy. And it’s a “lite” model only holding 50 ounces (I think). You don’t notice anything? I remember it got better as I drank…but it was really bad went I first started out. Thanks for linking!
It does feel heavy in the beginning! I think mine holds around 50 ounces too. I actually ran 2 of my marathons wearing it though, I think I just get used to it. And usually within a few miles I don’t notice it plus as I drink the water it gets lighter.
Honestly, I love summer weather, but part of that is because we really only deal with humidity, not heat. Although 70 degrees can feel warm on a long run when you’re not used to it! Happy Fourth!
I definitely think the heat and humidity is all relative compared to what you’re used to! Now its just a nice treat when we have a day or two that the humidity is low.