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.
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?