Paris Marathon Training – Week 6

Ahhhhh, the return of the federal holiday and the four-day work week. This week was set up to be great on both ends. It began with a long weekend and ended with a dear friend’s wedding. And all the training in between!

Week 6: 1/18-1/24

Monday: 

  • Plan: 3 miles easy + rehab exercises + optional strength training
  • Actual: 3 miles @ 10:25/mile + rehab exercises + strength training + chiro
john lewis quote

This quote from Rep. John Lewis is painted on a wall just down the block from my apartment. I love being in an environment where I’m reminded of the work we have before us to reach the true ideals of our country’s founding – for everyone, not just land-owning white males 🙂

I have a real fondness for MLK Day for a couple of reasons: I live in Dr. King’s old neighborhood, and about 90% of my running routes go past the MLK Historic Site. I love seeing all the tourists and catching snippets of the history they’re getting on their tours of the site. I guess you could say that being in the neighborhood keeps the importance of the civil rights movement on my mind. Also, I extra-love MLK Day because I never got MLK Day off during my time working in public accounting, because busy season. Practicing CPAs, all my love to you these days. Stay strong and treat your body as well as you can. If you have to cry, I’ll be with you in spirit in the last bathroom stall.

My street was closed off for the MLK Day March. I couldn’t drive to my normal flat route, so I took a hilly route out my front door instead. It was an okay run, but afterwards I knew my ITB still wasn’t ready for the hills. The discomfort wasn’t intense, but it felt like I’d regressed in my recovery by a couple of weeks.

My chiro did some much-needed work on my right hip and knee, and unfortunately there were some new nasty spots in desperate need of release.

I tried to take it a little easy with strength training that evening since I’ve been struggling with DOMS into Wednesdays each of the last couple of weeks. The workout was heavy on back/arms/core, and it included LONG negative push-ups (20 seconds! It took me until the third set to get the timing right), alternating one-arm kettlebell swings, leg raises against a resistance band (love), and my very favorite new exercise – I’m actually considering writing a post to commemorate my love for this one – half Turkish get-ups with a press.

Tuesday:

  • Plan: 4 miles easy + 4 strides + core
  • Actual: 4 miles easy @ 10:06/mile + strides + core

Cold, windy, dark, unremarkable run. Except that I rocked this awesome navy-on-navy outfit under my reflective vest. With Monday’s gym workout being somewhat core-heavy,  I streamlined the core work to focus on the types of movements that weren’t a part of Monday’s workout.

cold weather running outfit

You’re welcome for the running fashion advice. #notafashionblogger

Wednesday:

  • Plan: 6 miles w/ 2 x mile @ tempo (90 sec jog recovery) + rehab exercises + yoga or strength
  • Actual: 6 miles w/ 2 x mile @ tempo (8:36/8:30) + rehab exercises + strength training

We got some cold, rainy weather in Atlanta so I decided to take this workout to the treadmill. I so appreciate how this training plan is easing me into the longer tempo runs that I know are coming. This was a pretty fun, satisfying workout that didn’t leave me beat.

I felt like I recovered from Monday’s strength workout better than expected. Maybe my body is adapting to regular strength training. This workout was pretty tough: 5×5 deadlifts (I’m adding weight cautiously, so after the warm-up I did 2 sets of 105 and 3 sets of 115), man-makers, jumping split squats, and Tabata kettlebell swings (a surprisingly tough workout for just 4 minutes!)

Thursday:

  • Plan: Rest day
  • Actual: Rest day + PT

All the needling yet again. He hit all the usual spots (right hip, glutes, quad) and got into my left hamstring and calf (OWWW calf needling). I’ve had a gnarly spot in my right outer quad close to my knee that almost made me jump when it released. I’m hoping that’s a sign of good things to come!

Friday:

  • Plan: 3 miles + 4 strides + Myrtl routine
  • Actual: 3 miles @ 10:20/mile + travel to Dallas

I squeezed in 3 miles on a really iffy hotel gym treadmill in between landing in Dallas and my friend Laura’s rehearsal dinner. We got stuck in a nasty security line situation in Atlanta and didn’t have time to grab lunch to take on the plane, so I had a JD’s Chippery cookie before my run. No warm-up, no Myrtl routine, no strides.

Saturday:

  • Plan: 14 miles + core
  • Actual 14 miles @ 10:14/mile + nap

I had a nice run around White Rock Lake in the cold and sunshine. The only downside was there were more hills on the east side of the lake than I remembered, and I definitely felt that dull ache in my ITB come and go throughout the run.

white rock lake running dallas

I skipped the core work for a nap, ate a lot of Mexican food, then spent the evening celebrating the Bruders!

dallas wedding

the happy couple + adorable flower girls

college pals

college pals

dallas arboretum wedding

pretty bride

It was such a fun wedding – we danced most of the night to a fun band (even though they didn’t play any TSwift…I will forgive them.) Laura had college friends come in from all 4 time zones and more than one continent! She is that kind of person and friend – it’s not at all surprising that many friends would make long journeys to celebrate her. I loved every second of hanging out with this fantastic group of women, and as my friend Carly said, I wish we could do this every weekend!

The groom’s cake was Mexican Chocolate cake – yum! – and in addition to wedding cake there were also donuts. Who doesn’t love donuts? Between the dancing and the 14 mile run, I hit a new high for steps on my Fitbit – 37k steps. *pats self on back*

Sunday:

  • Plan: Optional cross-training + yoga
  • Actual: Travel home

I was really exhausted form the weekend and took not one but two naps. I did make some  food to kick off the week (with lots of veggies!), so I wasn’t entirely worthless (just mostly worthless).

Week 6: 30 miles

Not the best week for my resolutions to run healthy in 2016:

  • Rehab/core work – B minus: I got in all the rehab exercises, but I skipped core work after my long run in Dallas.
  • Sleep – B: I didn’t meet my 8 hour/night goal (I was around 7.5 hours on average), and I woke up in the middle of the night nearly every night.
  • Nutrition – C: I lost track mid-week of how I was doing against my fruit/veggies goal. I know I had some good days, but C seems like a fair grade given that I don’t know for sure how I did.
  • “Body maintenance” – B plus: I skipped yoga for the second week in a row (oops) and didn’t foam roll on my weekend away, but I did well with stretching/foam rolling during the week, and I had my chiro + PT appointments.

When you go out of town over a weekend, do you typically get your long run in beforehand or do you fit it into your trip? 

Do you try to have decently coordinated running outfits, or do you just grab what’s comfortable and weather-appropriate?

RnR Savannah / St. Jude Half Marathon Training: Weeks 12-13

After having a couple of months of a training slump, in week 11 I began cautiously using an approximation of the 10% rule to get my training (specifically my weekly mileage) back where I planned for it to be. Here’s a quick snapshot from my super-cool Excel training log showing how my weekly mileage looked up to this point:

average weekly mileage

In my last post, I mentioned these three guidelines I’m using to tweak my plan until I get caught up:

  1. Cut mileage from recovery runs first, then easy medium-distance runs
  2. Run at a ridiculously easy pace for all runs except fast workouts
  3. Be hyper-sensitive to listening to my body and be willing to cut back at the first sign of anything wonky

And here’s how it went:

Week 12: 35 miles

Monday, 10/5

You know the drill, rest on Mondays. I also woke up at a time suitable only for vampires so I could fly to Houston for work. Very sleepy. All day.

Tuesday, 10/6

  • Plan: 8 miles; 3-5 @ tempo + 6 x 1:00 @ 10k pace (2:00 recovery); core; strength training
  • Actual: 4 miles easy

I switched my Wednesday recovery run with my Tuesday workout because I was pretty tired from the travel, and I’m trying to be really cautious as I increase mileage. We had a really busy work week, so I got up way before the sun and ran with a coworker. I did three sets pushups after my run/before work – I’m trying to get better at them – but not a full blown strength session.

Wednesday, 10/7

  • Plan: 4 mile recovery run
  • Actual: 8 miles; 3-5 @ tempo (9:03, 8:34, 8:38) + 6 x 1:00 @ 8:40/mile average

My Garmin acted up a little on this run; I think the first mile in the tempo run and some of the 10k pace repeats registered a little slow, but maybe it was the humidity. Either way, it felt like a good workout. After that workout and a long day at the office, I was pretty beat.

Thursday, 10/8

  • Plan: 7 miles + 4 strides; hips/glutes; strength training
  • Actual: 6 miles easy; quick strength circuit

I ran with my coworker again and didn’t adhere to my running-super-easy plan. I also totally forgot to do the strides. My team worked hard this week and finished our work early, so we left the office early enough for me to squeeze in a 25 minute strength session at the hotel gym – I did three sets of dumbbell squats, bench dips, Romanian deadlifts, pushups, and planks.

Friday, 10/9

REST DAY. I HAVE MISSED YOU, MY LOVER. Sadly, my flight was delayed.

Saturday, 10/10

  • Plan: 14 miles
  • Actual: 14 miles

I joined my pal Amanda for 14 miles of her 18 mile training run – in the rain, again. It happened to be her “worst long run” of this training cycle, so we had some walk breaks sprinkled in the run. Amanda wouldn’t have minded if I’d run on without her, but since I’ve had such a bad training cycle, I wanted to stick around and tough it out with her. She was really strong and never gave up. Having the experience of gutting out a tough run is, in my view, an underrated component of the mental aspect of training. She did great, and I know she’ll be tough in the late miles of Richmond.

Because of the walk breaks, I approximated that this run counted as about 12 miles of running toward my weekly total. It’s a rough guess, and probably a conservative one.

Sunday, 10/11

  • Plan: 5 mile recovery run
  • Actual: 5 mile recovery run

I didn’t feel nearly as fatigued as I normally do after a long run, so I set out for my recovery run on the flattest route that’s close to my house. A mile into my run, I ran into my old neighbor Kat, who is a part of our annual Savannah half marathon group. We started running together and catching up – did I mention that she is pretty fast? – so I did a couple miles in the high 8:00s, which is decidedly NOT a recovery pace for me. Still, worth it.

Week 13: 37 miles

Monday, 10/12

Rest day. YESSSSSSSSSSSSSSSS.

Tuesday, 10/13

  • Plan: 9 miles: 3-5 @ tempo; 6 x 1:00 @ 5k pace (2:00 recovery); core; strength training
  • Actual: 9 miles: 3-5 @ tempo (8:41, 8:55, 8:36); 6 x 1:00 @ 8:17/mile average; strength training

Holy hard workout. It finally stopped raining in Atlanta, but it was about 100% humidity. The half-mile gravel loop I chose for the workout had a couple of giant mud puddles for extra fun! (Sarcasm intended.) The workout itself went fine – I ran by feel and came pretty close to hitting the paces I wanted to, but the two hilly miles home for the cool-down were so hard. I ended up walking up the steeper uphills because otherwise there was nothing cool-down-ish about it.

Crosswalks at 10th & Piedmont, rainbow striped for Pride weekend

This was my first day deadlifting since I had the SI joint issue a couple of months ago (although deadlifting wasn’t the cause of the issue, it is a similar movement to many of the things that were aggravating my SI joint). I stuck to a relatively easy 105 lbs for 5 sets of 5 and really focused on form, specifically keeping my core strong throughout the movement.

Wednesday, 10/14

  • Plan: 4 miles recovery
  • Actual: 3 miles recovery

I just barely got three miles in. I ate an ill-advised pre-run snack and my stomach was having none of it.

Thursday, 10/15

  • Plan: 7 miles + 4 strides; glutes/hips; strength training
  • Actual: 7 miles + 4 strides; strength training

I returned to basking in the calm gloriousness of easy running, then had a really good time at the gym that evening. It was one of my favorite workouts in a while.

  • Squats: 3 sets of 10 @ 110 lbs
  • Circuit 1: 12 minutes of clean, squat, lunge (ladder up 1/3/5) – I used two 26 lb kettlebells – it was pretty challenging.
  • Circuit 2: 10 minutes of 10 TRX rows, 12 kettlebell rows, 1.5 Turkish get-ups (the half get-up is just getting your hips off the floor then going back down)

Friday, 10/16

REST SWEET REST DAY.

Saturday, 10/17

  • Plan: 15 miles
  • Actual: 3 mile recovery run

I planned to move my long run to Sunday because Jeff threw a party for his grad school classmates Friday night. A really big group came out, representing 10 or so countries. A few of them said they’d never been to an American party. It was a lot of fun.

Saturday morning, I went to Tom Foreman’s book signing at the Georgia Tech bookstore. (If you haven’t read my interview with Tom, or my review of his book My Year of Running Dangerously, check them out!) Tom and his wife Linda are wonderful people. After chatting with them at the signing, I felt like I’d known them for years. Tom is really funny, interesting, and easy to talk to; and I could have talked to Linda for hours. If you have the opportunity to meet Tom at an event, DO IT! Follow him on Twitter and/or Facebook to see if he’ll be in your area.

  
One of my favorite parts of meeting the Foremans (besides Tom’s stories from his time in ABC’s Moscow bureau), was when Tom and Linda found out that my friend Amy is running the Marine Corps Marathon, they found out exactly what she’d be wearing so they could look out for her and cheer. This gesture perfectly represented the running community at its best: supporting each other, no matter how famous, fast or slow, old or young. I love it!

I was planning for 4 miles, but by the time I got out for my run, I had friends coming over in less than an hour, so 3 it was. Oops.

Sunday, 10/18

  • Plan: 5 mile recovery run
  • Actual: 15 miles @ 10:15/mile

I went back to the Silver Comet Trail, where I did most of my long runs last year training for the St. Jude Marathon. This run was less challenging and a bit faster than most of my long runs from the last cycle, so I think(hope?) this is a sign of progress.

What’s your favorite strength or cross-training exercise? Can you work it in while traveling, or do you cut yourself some slack?

Have you read My Year of Running Dangerously yet? If so, let me know what you thought of it!

RnR Savannah / St. Jude Half Marathon Training: Weeks 8-10

Week 10 is done. Thus we mark the halfway point from the beginning of training to the St. Jude Memphis Half Marathon, and six weeks until Savannah.

This training cycle has sucked. It’s not that I don’t love running or training, it’s that I’m struggling to get out of my body and mind what I feel like it should be able to give me. I’ve never had so many miserable long runs. I haven’t managed to pull off a proper tempo run since Week 5. I’ve half-assed at least one hard running workout that I can think of, and I’ve missed other runs entirely.

I’ve also eaten like shit, drank more than I should, traveled more than I cared to (none of it for pleasure), and slept too little. I don’t respond well when I beat myself up for these behaviors, so I’ll just think of prospective lifestyle changes as “room for improvement.”

Adding strength training has altered my training/recovery dynamic, and learning this new balance has derailed my training more than once. I’m proud that I’ve stuck with it, continued to experiment, and learned a lot about listening to my body and knowing when I can push harder and when I need to back off. That lesson alone is so much more important than the outcome of one training cycle.

The same goes for injuries. I’ve had a few warning signs of potential looming injuries, and I somehow figured out what I think was the root cause, aggressively addressed it, and backed off of training enough to keep the issue from becoming a full-blown injury. The SI joint pain made me skip a couple of runs, but it also may have made me a stronger runner. When I was running through it, it forced me to keep my pelvis neutral which helps so much with getting my glutes to fire.

The reality is that I haven’t gotten in all the miles that I hoped to in preparation for these half marathons, so I’m still unsure about any race goals. My guess is that I’ll make St. Jude my goal race – I think I have enough time left to get in some good training and set up a possible PR.

Anyway, here’s the three weeks of recap, in a condensed format.

Week 8: 27 miles

  • Monday, 9/7: Rest
  • Tuesday, 9/8: 4 miles
  • Wednesday, 9/9: 7 miles (plan 3-6 @ tempo); mobility class
    • I was too aggressive at the beginning of this tempo run – the first two tempo miles were 8:36 & 8:34. I hit an uphill stretch in the third mile, and got really frustrated and took a jogging recovery after a little over half a mile uphill (at an 8:56/mile pace). After recovering for a third of a mile, I ran another mile in 8:49. Overall average pace for the tempo portion was 8:52/mile.
  • Thursday, 9/10: 6 easy miles; strides; strength training
  • Friday, 9/11: Rest
  • Saturday, 9/12: Rest
  • Sunday, 9/13: 11 miles @ 10:40/mile

Week 9: 20 miles

  • Monday, 9/14: Rest
  • Tuesday, 9/15: 8 miles (plan: 3-7 tempo); strength training; tabata core workout
    • I didn’t do myself any favors by trying this run on an even hillier route and in the lunchtime heat. I ran the first two tempo miles in the 8:40s before I just quit. I was way too concerned with hitting the number on my watch to acknowledge that I was working too hard in the first two miles. I ran a moderate-to-comfortably-hard effort for the remaining 3 faster miles without looking at my watch, those miles were all around the 9:10-9:30 range. I wonder how I would have done with a consistent effort for all 5 miles. Lesson learned. (Or was it, when the same damn thing happened last week?)
  • Wednesday, 9/16: 3 recovery miles; Power yoga+pilates; mobility class
    • This was too hard for a recovery day; I shouldn’t have gone to the power yoga+pilates class. I wish I enjoyed pilates. [le sigh]

      There’s a historic cemetery not far from my apartment, and I love the calm of it for recovery runs.

  • Thursday, 9/17: 6 miles; strides; strength training
    • Squat day! I loved the strength workout, which in addition to 5×5 sets of squats, also included pull-ups, split squats with kettlebells, side lunges with a kettlebell, some core work (really tough after yesterday’s yoga/pilates), and so many one-arm kettlebell swings I lost count. I really felt the fatigue from the rest of the week’s workouts.
  • Friday, 9/18: REST SWEET REST; restorative yoga
    • I was really sore, unsurprisingly. We walked to Turner Field for the Braves game (about a mile from my apartment), which I hoped would be some good “active recovery.” But that and restorative yoga were all about all I had to give physically. OMGEXHAUSTED.
  • Saturday, 9/19: 3 mile recovery run
    • I was even more sore than Friday, and my muscles were so stiff – I woke up and couldn’t really walk without altering my gait. Not a good situation for a long run. I spent some time foam rolling and trying to show some love to my sore muscles, and finally felt up to a 3 mile recovery run.
  • Sunday, 9/20: Rest
    • I could have done the long run, but I was about to leave town for the week, and I decided that spending a little time with Jeff was more important. He’s a full-time grad student, a teaching assistant, and a full-time architect, so time together is more valuable than ever! I didn’t mind putting off my run was so happy to put off my run, lest my training continue to disappoint.

Week 10: 39 miles

This looks like a huge jump in mileage based on measuring the week from Monday-Sunday, but a Tuesday-Monday week would have resulted in 32 miles for week 9 and 27 miles for week 10.

  • Monday, 9/21: 12 miles @ 9:47/mile
    • FINALLY! A long run that felt good. I benefited some from cooler temperatures and a flatter route along the Charles River in Boston, but it was still good! I celebrated with a lobster roll, fries, and a Milly’s Oatmeal Stout.

      Sunset overlooking Cambridge on the Charles River

  • Tuesday, 9/22: Rest
  • Wednesday, 9/23: 4 miles
  • Thursday, 9/24: 6.5 miles; strides; Red Sox game

    First visit to Fenway!

  • Friday, 9/25: Rest and the best damn lobster roll (I’ve talked about this place before, but it never disappoints)
  • Saturday, 9/26: 12.5 miles @11:03/mile
    • I ran with my friend Amy, who was running 16 miles with some marathon pace miles thrown in. Even though it was raining, we had a really nice time and a good run.
  • Sunday, 9/27: 4 mile recovery run

After several poor attempts at tempo runs, I just skipped my planned tempo this week. For several weeks, I’d felt a sense of dread of the tempo. The dread grew stronger each week, and I finally decided I’d had enough. I put it behind me and I actually feel better about my training without my weekly dose of dread and disappointment.

This post is feeling a bit negative, so here’s a photo of my cat for grins.

I’m not going to belabor all the things I’ve done wrong or failed to do over the past few weeks – I know I need to do core and hip work more consistently, get some time in lifting heavy things while on the road, and eat better while I’m traveling.

Have you ever had a really crappy training cycle? Any advice you have for pulling out of this rut would be greatly appreciated!

RnR Savannah / St. Jude Half Marathon Training – Weeks 1&2

I recently started “real training” for fall half marathons.

The long break from structured training following my knee injury was not all that bad, and perhaps even a bit rejuvenating. I kept a long-ish run of 7-8 miles most (but not all!) weeks, and tried to do a faster running workout once every week or two. I added strength training 2-3 times per week.

Ultimately, I like structure. I also don’t like second-guessing if I’m doing the right things with my training. My marathon training last year got off to a horrible start when I selected a plan that wasn’t right for me. I salvaged the experience by getting a custom training plan from Jason, which helped me turn the corner and have a great time training for my first marathon. I thought about designing my own training plan, but after last year’s experience, getting another plan from Jason was the option that made me feel most comfortable.

Week 1: 26 miles

Monday: 4 miles easy @ 10:42/mile; hip/glute strength

I ran 4 miles in the morning before getting my plan in the afternoon. The plan called for a rest day. It wasn’t a terribly challenging run, so I didn’t sweat it.

Tuesday: 6 miles w/ 3-5 @ tempo pace (9:28/mile overall); core; strength training (PM)

Tuesday morning tempo runs are back. The plan said to do miles 3-5 at tempo pace. While I felt fine during the first tempo mile, the second was brutal. In the heat and humidity, I could feel that my heart rate and level of exertion were higher than they should be for a tempo run, so I turned the third tempo mile into a fartlek (each 1:00 of hard running followed by 1:00 of recovery jogging). In retrospect, I probably pushed myself too hard at the beginning given the heat and humidity. Although I didn’t adhere 100% to the plan, I did what I could to salvage the workout. Splits for miles 3-5: 8:33, 8:40, 9:30.

Post-tempo-run core work cat photobomb

Wednesday: Rest

Thursday: 5 miles @ 9:50/mile; 4 strides; strength training (PM)

Cute run sighting: Paris-inspired locks on the Cherokee Ave bridge

One of the main things I’m working on in strength training is my glute strength, so this was deadlift day with lots of squats and some upper body and core mixed in. I deadlifted 125 lbs. for the first time, but the trainer noticed that I’m still favoring my right side (stronger glute) during squats. Much work still to do.

Friday: 45 min. indoor cycling @ Torq Cycle

Saturday: 8 miles @ 10:46/mile

This was the worst run I’ve had in a while. I didn’t get out for my run early enough, and I paid for it with the heat and humidity. The first 5 miles averaged a 10:00/mile pace, which is on the slower end of what my plan calls for on long runs and about what I was planning for. Then the wheels fell off. I felt like I couldn’t breathe properly, my heart was racing, and my whole body was drenched in sweat. I walked hills and got the run done.

Sunday: 3 miles @ 10:55/mile; core

Bahston bound.

How I pack a work trip carry-on: half suits, half sweat.

Week 2: 26 miles

Monday: 4 miles @ 11:00/mile

This was supposed to be a rest day, but I was in Boston for work, and I couldn’t say no when one of my coworkers wanted to go for a run! We had a nice easy run and great conversation along the Charles River.

After dinner, I walked with a few coworkers to the North End to get a cannoli from Modern Pastry. Delizioso.

The best.

Tuesday: 6.5 miles w/ 3-5 @ tempo pace (9:06/mile overall); core; strength training (PM)

An oh-so-lovely tempo run along the Charles River. With the flat terrain and cooler temperatures, I actually dipped below the 8:30-8:45 pace I was aiming for while still feeling great. Splits for miles 3-5: 8:38, 8:29, 8:19.

Sweaty selfies aren’t my forte. That’s Faneuil Hall in the background.

My gym membership includes custom workout design for members who are traveling, using whatever equipment is available. My first workout was a deck of cards workout. I used the RipDeck app to get cards (if you want face cards, you have to select “intermediate”), and it was an uncomplicated, fun workout to do away from home.

Travel workout.

We had dinner at Strega, one of the North End’s many yummy Italian restaurants AND a good place for large groups. It’s a bit loud, but the food makes up for the ambiance. Strega also has a number of TV screens that are always playing classic movies like The Godfather. Some people love this or hate it. (I think it’s funny.)

Wednesday: Rest

Thursday: 5 miles @ 9:32/mile; 4 strides; strength training (PM)

The first half of my run didn’t feel great, but it’s impossible to complain about running in Boston.

Charles River Esplanade

Travel workout: descending ladder sets (10, 9, 8,…1) of kettlebell deadlifts, floor press, bent row, and jumping split squats.

Friday: Rest

My glutes and hips were so sore from deadlifts and jumping split squats. A much needed day of rest and travel home.

Kane’s Donuts: worth visiting in the Boston Financial District. #recoverymeal

Also, sparkling rosé and gnocchi at Ristorante Fiore.

Saturday: 3 recovery miles (untimed and SLOW!)

The plan was to do an 8 mile long run here, but I was still really sore from my Thursday workout. Decided to switch up Sunday’s recovery run and Saturday’s long run.

Sunday: 8 miles @ 9:24/mile; core; yoga

Atlanta got a momentary respite from the heat and humidity, and my run definitely showed it/took advantage. It wasn’t quite 70 degrees by the time I started at 7 am, and less than 70% humidity. Despite being mostly uphill, I ran the last mile in 9:01.

Running in my hood.

I also got in a much-needed yoga class on Sunday, after my travel schedule interfered with my Sunday yoga routine the week before.

After a couple of rough runs the first week, I was so glad to have a beautiful week of running in Boston.

How about you: do you pack light for a business trip or take all the stuff?

Do you enjoy summer training or just endure it until the temperatures drop?