It was another really hot week here in Baltimore. What else is new, right? The heat actually impacted how much we could get out for walks more than running. The mornings were the cooler times of day but we usually go for a walk anywhere between 2:00 and 4:00 depending on our schedule and it was really hot at those times. (Many days feeling like 100+ degrees). Anyway, let’s take a look at what happened this week during the Race Across Maryland Week 6.
Weekly Run Down
Monday: Strength Training + 5.3 Stroller Miles + 1.3 Mile Walk
Tuesday: 7.2 Miles with 6 x 400s + 1.6 Mile Walk
Wednesday: Strength Training + 4.5 Stroller Miles + .6 Mile Walk
Thursday: 4.1 Stroller Miles + Core Work + 1.4 Mile Walk
Friday: Rest Day + 1.7 Mile Walk
Saturday: 10.2 Mile Run and .7 Mile Walk
Sunday: 3.6 Stroller Miles + Hip/Glute Exercises
Weekly Run Miles: 34.9
Weekly Walk Miles: 7.3
Total Race Across MD Miles: 253.3/250
Speed Workout
On Tuesday I ran 400 meter repeats. My goal was to do these at close to my 1 mile race pace but that didn’t really happen. Instead I just ran by effort. It was hot and I was not totally recovered from other workouts over the last few days.
I shared on Instagram why I still do speed work in the summer when I’m not training for anything:
-Variety! I don’t like to run the same pace day after day and speed intervals is one way to change up my pace. I run the hard intervals faster and the recover intervals slower than my average pace.
-Mileage: right now I’m trying to slowly build my mileage and these workouts naturally help me to get in a longer mid-week run. I don’t recommend increasing mileage and intensity at the same time, but these workouts are not super hard and my mileage increase has been very slow.
-Perspective: when I do speedwork in the heat my pace is slower and I have to remind myself of how the weather impacts all my runs, not just the hard ones. Also, these workouts feel so much easier once the weather cools off!
-Confidence! No matter how slow I end up running these workouts I always come out of them feeling accomplished and knowing I pushed myself. It’s all about the effort this time of year, not the pace.
-Strength: Running fast makes me feel strong! I also think it helps with form and I really focus on engaging the right muscles during those shorter intervals.
Long Run
My long run on Saturday morning was rough. I think it was 74 degrees and 94% humidity. Just a few minutes into my run I knew I would need to do something to take my mind off of how hard it felt. I ended up running a mile warm up and then alternating 1/2 mile hard and 1/4 mile easy for the rest of the run. During the 1/2 mile intervals I was surprised I could get my legs to run as fast as they did. I also listed to some podcasts and chugged alot of water + nuun. I am pretty sure we have had about a month now of really hot and humid weather with no breaks from it at all!
Heat
As I said the heat was really rough again this week. I was able to run in the mornings, but walks were a struggle in the afternoon. My walking mileage was definitely down this week due to the heat. Luckily we have a screened in back porch with a fan, which is in the shade after around 11 am. So we can still get outside back there even on those really hot days.
Race Across Maryland Mileage
So I made it to 250 miles with running plus walking! Now I am just going to start counting my runs since that was my original goal. I have about 50 miles left and I’ve been running over 30 miles a week, so I should be finished in less than 2 more weeks.
I was supposed to be entering my miles into the website every day (or week) but I haven’t done that at all! Now it’s going to be really annoying to go back in and enter everything. I did create my own tracking sheet so it won’t be hard to dig up my mileage, just tedious.
How were your workouts last week?
Were your workouts affected by the heat?
How do you like to pass the time during a long run?
You may also like:
Camp Run Happy Weekend and Race Across Maryland Week 5
Race Across Maryland Week 4 (Miles 129-166)
I’m linking up with Deborah and Kim for the Weekly Run Down!
Nice work on those miles! When I did the race across Illinois, I just entered my total miles when I was done. I didn’t do daily entries or anything. I guess since it doesn’t really mean anything, I figured, why bother? Bad attitude for sure!
The heat is really getting to me! I guess my race being canceled is kind of a silver lining, right?
Maybe I will just enter them all at the end! It seems much easier that way.
It’s definitely been hot and humid, everywhere I think. I have been entering my Race Across Iowa miles weekly, but originally I was counting my running miles (on the specific days) and my walking miles as a “total” each week. When I decided to add in my “daily” walking miles, it was a pain going back and adjusting everything, but fortunately, I did it pretty early on. I’m not going to make the 245 goal in running alone, but my walking miles have me well over that right now. I still have until August 10th, and I will come close with running, but I’m not going to force the miles.
No reason to force the miles! I guess its good I didn’t enter any miles so I can decide at the end if Im including my walking miles or not.
The heat has been unbearable lately. I gave up my afternoon walks last week for swims. Hoping it starts to cool down a bit soon. Nice job getting that long run in! Have a great week
I have been so jealous of your pool sessions lately! That sounds so much better than being outside trying to run or walk.
High 5 on making it through July! Hopefully cooler temps are on the way. I’ve made a nightly ritual of logging into my state challenge site. In the first place I’d never remember my walks longer than a day out and there’s a graphic showing my progress around the border. It’s a much longer challenge and my goal is to finish by Christmas.
I have been logging my miles into an excel sheet so that I could have a column for running and one for walking. Now that I know I probably won’t include walks I can add them into the actual form. I wish I had done it all along, but I’m also glad I didn’t include my walking miles since I don’t think I will need them.
The oppressive heat and humidity just puts me in such a bad mood. I normally like to do a quick afternoon walk during my lunch hour but I haven’t been able to do it recently because it’s so hot outside around that time. I *think* we’re supposed to get a break in the heat tomorrow – fingers crossed!
Awesome job on your long run this week! I did 7 miles on Saturday morning and it was really not enjoyable at all lol.
I feel like any amount of miles has just been a struggle lately! I hate looking at the forecast and seeing that its going to continue being so hot for awhile.
I agree on speed work to add some variety, but in the heat — no thanks! I’m shaking it up by going a *little* longer. Although we have had some breaks in our heat, and sometimes on those days I take advantage & push more.
Congrats on exceeding your goal! Good luck on getting everything entered.
I did some work on my “inner resource” on my long run this weekend. Basically, going into a place — real or imagined — that brings a smile to your face. It helped a little. 🙂
Thats a good way to help pass the time on your run! It’s definitely smart to take advantage of those days when its not quite as hot and humid.
I think you did a great job despite this crazy heat. I cut back on my walks too because it was to oppressive to be even remotely enjoyable. Stay cool this week!
Yep, it was definitely a struggle getting outside later in the day in this heat!
I feel you on the heat. I can’t remember a summer like this one since I’ve been a runner and I’m so grateful I don’t have a marathon (or anything) to train for. Nice work on your race across Maryland miles. I runfess I never logged my miles for Race Across IL because it was a royal PIA to do so and who even cares? Haha!
OK so you made me feel better both about thinking this is an extremely hot summer and also not logging race miles! I wasn’t sure if summers are always this hot and i just forget how bad they are. As for entering the race miles, we’ll see if I end up doing that. If I can enter them all at once I might just do that.
Maryland conquered! Way to go!
It’s hot, but this is just how it is here. I just try to get up early and stick to the shade. It’s really all we can do.
I couldn’t imagine running in the Florida heat all summer. I’ve been there in May a few times and running is SO hard even that early in the season.
Good job on building that mileage for Race Across Maryland!
I picked a good week to be away last week. It was foggy and in the mid 60’s every single morning while I was at the farm. In fact, I was almost chilly on my bike ride on Saturday morning up until about 11 AM.
Have a great week, Lisa!
Oh that sounds like such a nice break from the heat! I can’t remember the last time I felt chilly outside!
You are doing an awesome job on your mileage! I am taking a similar approach to speed work; I’m not doing anything super hard compared to what I would do training for a race. It’s nice to have some variety in the week. Hopefully this coming week brings some cooler weather for you!
Thanks! It’s fun to change things up with some speed work. Otherwise I end up running the same pace day after day.
Great week. The weather has been brutal. I think we broke a record for 90+ days in July. I haven’t been doing real speed workouts outside, but I have been doing the Peloton Outdoor runs with intervals, and at least they get my 3 mile runs over more quickly 😛 I’d hope for a cooler August, but how often does that happen around here?
I know, I’m sort of dreading August at this point! Which is unusual for me because I love summer!
Great job on your mileage this week! Hope there is a break in the weather.
When I did the Race Across Illinois, I would enter my mileage either everyday or every couple of days. I didn’t matter since overall it did not matter but I liked to see my progress.
During my long runs I listen to music. Now I do the running class on the Peloton app for something different.
I’ve heard great things about the Peloton app! I really should have been logging my miles all along. Oh well!