I started rebuilding my base in anticipation of my fall half marathon. There was a bit of speedwork, some trails, some hills. But all in all, a month of easy running (and one low key, shorter race).
It’s been a nice break that I needed. I love to travel, but it was good to have some time at home, too.
Getting in scheduled runs
Since my next half was almost 3 months away at the beginning of July, there wasn’t a whole lot of hard running this month. Or piles of miles. It wasn’t that hard to get the miles in, other than juggling the dogwalking with the runs.
Grade Earned: A
Recording my runs
I’m doing a little better getting those runs recorded in a reasonable time frame now that life isn’t quite so hectic.
Grade Earned: A
Dynamic Warmup
Somehow, though, I still always seem to be rushing through my warmups. Either I’m getting in extra miles before a group run, or I have to hurry home to the dogs, or I have to walk the dogs before it gets too hot . . . On the other hand, I did do my warmup mile before Firecracker 4 and my dynamic warmup, despite being there with a group.
I think the only thing saving me is that since it’s nice and warm, it’s not all that hard to be standing around a few minutes before a run warming up.
Grade Earned: A-
Foam Rolling
Because I slacked so much on foam rolling in June, I’ve started to try to do it soon after my run instead of waiting until I go to bed. There’s nothing wrong with foam rolling later in the day; there’s just the my tendency not to do it if I don’t do it right away.
Grade Earned: A
Respecting my body
With lower mileage my body is feeling pretty good. A few very minor aches — sometimes. I try to get my runs in in the morning when possible — the heat & humidity in the second half of July made running in the afternoons a definite challenge. And when the “feels like” temperature is in the 90s — well, my treadmill is fixed.
Grade Earned: A
Nutrition
I’ve been pretty good with my nutrition in July, really cleaning my act up for the most part (aside from the tastes of the Mac & Cheese & Corn puddings at the BBQ place — something that tastes that good is definitely not that good for you!).
And yet the scale continues to mock me. And some of my running clothes are just tighter than they ought to be. It’s annoying.
I know I’m definitely not perfect, but I’ve made a real effort here!
Grade Earned: B
Support
No chiropractor appointment or massage, but those are things I don’t do every month unless I’m having a problem. Knock on wood, with the lower and easier mileage, I’ve been feeling pretty good.
Grade Earned: A
Cross Training
Some stationary biking, some easy swimming, some easy hiking.
Grade Earned: A
July 2017 gets . . .
. . . an A. I’ll go easy on myself. I think it probably should be an A-, but that’s probably only in my mind. Sure, the scale isn’t where I want it to be but I know I’ve really tried hard to eat healthy this month.
Which leads me to:
Goals for July:
- Continue keeping my journal up to date. Y
- Swim once a week. More or less
- Run on trails occasionally — an easy run once a week would be great, but something is always better than nothing. Y
- Continue to hike occasionally — if the weather doesn’t get too humid and buggy for it. Amazingly, Y!
- Get back into regular (2-3 x week) strength training. Y
Goals for August:
- Keep my journal up to date.
- Swim once a week (until they close the pool mid-month for maintenance).
- I’d like to continue some trail running, but that will depend on the weather during the dog days of summer. Ditto hiking.
- Maybe sign up for a trail race at the end of the month. Maybe.
- Continue with Pahla B’s Guide to Faster Running for strength training.
I’m linking up with with MCM Mama Runs, Marcia’s Healthy Slice, and My No Guilt Life for the Tuesdays on the Run linkup.
This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup
Chocolaterunsjudy 
Awesome month for you! Absolutely no shame in hitting the mill when it’s hot. .
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Sometimes people do make it seem as if you’re less than if you run/walk or dare run on the mill.
July was a good month, indeed. August might be just a little bit scary . . .
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Excellent month!
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Thanks, Natalie!
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Since I started back with some cardio this month, I want to keep working on my cadence, but I also know I need more cross training. I’ve been using my strength training as cross training, but I need more cardio without the pounding of running.
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I agree — strength training is important, but it’s not really what I consider cross training. And I’m working on my walking cadence — my running cadence is actually not bad.
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July was a good month for you. I look at people who run on the mill as hard core and determined…lol
I’ve battled the wee bit too tight running clothes this summer too. I finally broke down and bought some loose fit tops. My shorts are still the same size but the new ones fit better!
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My problem area is the thighs. It’s not much, it’s just there & annoying but I don’t need new clothes.
Tops are rarely a problem for me!
It’s really annoying because I’ve really made a huge effort this month, but I know if I just keep with it I’ll get there again.
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I think you are doing great maintaining a running base. I rush my warm ups too just because I have to get rolling, I have limited time in the morning, but skipping stretching when I done hurts me even more.
My scale is mocking me too…
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Funny, I actually rarely stretch afterwards these days, but I am pretty religious about the warmup — some are just quicker than others. 🙂
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Looks like you did a good job this month! I’m only slacking on the stretching/foam rolling department!
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Yoga is stretching, so I’m pretty sure you’re not slacking there.
I find foam rolling to definitely help, so I’m really pretty religious about it (unless I’m not!). We’ll talk about that one in another month or so . . .
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I hate that stoopid scale. It never cooperates. 😉
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I actually don’t have one at home. Just my WIs at WW. It’s what works for me — not weighing myself at home works, but I also need the accountability of a WI because otherwise it can skyrocket pretty darn quickly.
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My trainer was just getting on my case about dynamic warmups. I used to do them all the time and then stopped. Thanks for the reminder. Looks like you had a great month
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Happy to remind you. 🙂
It’s easy to have a good month when you’re not traveling & not training hard yet, either!
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You need a new scale LOL. I think you look great. And you don’t seem to have that summer addiction that I have.
We can’t change the way we are built or I would move some of that fat on my thighs upward.
You don’t want to hear this but the metabolism gets slower as we age and skin looser. I looked so much fitter in my 50s than now. But I’m not going to obsess about it. We can just dress differently (longer and looser skirts LOL) Being healthy is so much more important.
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I like ice cream, but you’ll notice ice cream is not in the title of my blog. There’s a reason I named it what I did.
I already know metabolism conitinues to slow as we age, and I know all about camoflauging the offending areas.
Don’t get me wrong, it’s not at all as though I think I’m fat. It’s just about my clothes not fitting the way they should. And while it’s true being healthy is important, not eating healthy is tied into that, too.
And don’t forget I wore a maxi dress to the party. 😉
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And it looked great on you.
And you don’t see me in size small. I’m ok with my mediums.
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Ice cream is the addiction. You may know that.
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You had an active month for being in between training cycles! As you know, I can’t do the ‘mill unless it’s a do or die situation (and an extreme situation at that), but I admire the ones who can embrace the ‘mill. I just don’t have the power to do it…I got to be outside and have a constant change of scenery LOL
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Actually, I’m already in training for my fall half — it’s only 2 months away. I like to have a longer training cycle (when I can) so that there’s wiggle room.
There isn’t really a constant change of scenery (or at least it doesn’t feel that way!).
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You had a great month, I don’t think I’ll be able to give myself hardly any A’s, lol! I need to step up my post-run foam rolling and really make it a habit. I’ve been doing this avoiding empty calories thing, but I’m about ready to give up lol!
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Ok, I didn’t want to say something at the time, and God knows I try all sorts of weird stuff — deprivation never works.
It’s a great idea to clean up the empty calories, but probably not ALL empty calories. It’s just finding that balance, and that’s so hard to do.
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