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
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.
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!
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?