Another week of training is complete! It was another hot week with lots of adjustments for the heat. But it all worked out pretty well. I was also careful early in the week to make sure I was fully recovered from my 5k time trial last week. Here’ a summary of how the week went.
Training Week 3: Making Adjustments for Heat
- Monday: 6 Miles with 6 x 30 second hill sprints + Core
- Tuesday: Strength Training + 4.1 Stroller Miles
- Wednesday: 5.5 Miles: 1 mi w/u, 5 x 3 mins hard/2 mins easy, 1 mi c/d
- Thursday: Strength Training + 3.5 Miles
- Friday: Rest Day
- Saturday: 12 Miles With Fast Finish
- Sunday: 3.7 Stroller Miles (on the plan)
Monday: 6 Miles with 6 x 30 second hill sprints + Core
The week started out the way last week ended- HOT! It was in the mid-70s at 5am with something like 95% humidity. I slogged through these miles and then picked it up at the end to get through some short hill sprints.
Tuesday: Strength Training + 4.1 Stroller Miles
Rob and I were both off from work (technically, but are you ever really off now when there is so much that can be done from home) so we went for a stroller run after Grayson got up. Not only was it warm and humid like the day before, but it was also sunny out since it was later. We intentionally avoided any hills. I was also really well hydrated which I think helped. Gotta make adjustments for the heat!
Wednesday: 5.5 Miles: 1 mi w/u, 5 x 3 mins hard/2 mins easy, 1 mi c/d
The humidity had dropped to 85% but the temp was still in the 70s. While it was better than the last 2 days, I knew I would still need to adjust my workout. I had originally planned to do 800s this week. I decided not to do them Monday because I was still recovering from Friday’s time trial plus it was so hot. I adjusted my workout and ran by time (3 minute intervals) and didn’t look at my watch. I also walked part of the recoveries. The bottom line is that I ran a little faster, and I survived.
Thursday: Strength Training + 3.5 Miles
It was my second lift of the week and these workouts are tough! Tuesday had lots of squats and Thursday had lots of bench presses. When I got out for a run my legs were feeling heavy, but my Auroras helped me to get through my miles!
Friday: Rest Day
It felt good to take a day off and catch up on some other things!
Saturday: 12 Miles With Fast Finish
It was finally a little cooler and the humidity had dropped, so I took advantage and ran some harder miles in my long run! After 10 easy, I finished with the last 2 in 7:52 and 7:56. There was a slight downhill on the second to last one which is why it was faster. During the last mile I had to jump on and off the sidewalk a few times for various reasons which slowed me down a little. Over a good long run!
Sunday: 3.7 Stroller Miles (on the plan)
We usually do a few family miles on Sunday morning and this weekend shouldn’t be any different! We may get to do the same on Monday due to the holiday weekend!
This was a strong week of training despite the heat and recovering from last week. I think the adjustments I made worked out well. Now I’m seeing that its going to be pretty hot again next week, so I’m sure I’ll be making these kinds of adjustments all summer!
How were your workouts last week?
Have you had to make adjustments for the heat?