Happy Birthday, Grandpa Sam!: 6/28 – 7/4 WRD

My grandpa Sam was my only grandparent to be born in the US, and he was born on the Fourth of July. I’ve always thought that was special. Although he’s been gone since I was a teenager, I always think of him on the Fourth.


I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and running through another bipolar weather week, with ridiculous heat and humidity until the weekend, rain, then another big cool down.

Workouts update

  • Monday: Yoga (15 min), Dogwalk, Swimming, (20 min)
  • Tuesday: Yoga (20 min), Dogwalk 3.5 TM miles, Yoga (20 min)
  • Wednesday: Dogwalk, Yoga (45 min)
  • Thursday: Dogwalk, Yoga (30 min
  • Friday: Yoga (40 min), 6 mile LSD, PB Cardio Toning (25 min)
  • Saturday: Yoga (40 min), 2 mile recovery run, Dogwalk
  • Sunday: Yoga (40 min), PB Cardio Toning (25 min),  Dogwalk/s, stretching our legs at Olana, visit to Mom

Running Mileage: 11.5 (-3.5)

PB = Killer B
TM = Treadmill
WU = warmup
CD = cooldown
SB = Stationary Bike

Running Update

Tuesday Intention: easy progression?
I skipped my run on Monday. My body just said NO! But it was very happy to swim. So I just wanted an easy 3 miles, but even if I hadn’t walked Bandit early, just no to that heat & humidity! 

I did a warm up walk with Adrian on Peloton. I don’t think I’ve ever done a class with him before, but I enjoyed it. Then I did Matty’s Broadway run — which was enjoyable, but of course had me pushing a bit more than I set out to do.

Hey, works for the fourth & olympics!

Friday Intention: easy shorter long run
I had been thinking about taking a cutback week (talking about it, too) for quite some time. This week my body said DO IT! So I did. While our heatwave finally broke today, it was still soupy out there. Because of the potential for thunderstorms, I decided to run in the neighborhood so I never had to be too far from home. 

I did one almost 4 mile loop, came back, and switched out water bottles. I know people do this sort of thing all the time, but I never have. Took back off and completed the other 2.25 miles. Got rained on (softly) the last mile and a half which felt nice. I thought it would be super slow, I was definitely tired and my legs felt heavy, but in the end it was a decent pace. Of course no thunderstorms, but I’ve been caught miles from any shelter in a storm before and it’s not something I want to repeat.

I’d stopped to take a photo of the bunny in the back when I noticed ears poking up through the grass in front of him

Saturday Intention: recover
It was finally quite cool and dry (as in not rain dry) this morning. Better day for a long run, but I knew I wanted to do a recovery run, which is why I did my longer run on Friday. I was going to run 2.5 miles to even out my week, and then I asked myself why? Will an extra half mile make a difference? No! Of course not!

Favorites of the week
Ah swimming, how I’ve missed you! This may have been one of my longest breaks from swimming. It was broken thanks to a friend and her pool and it felt glorious. No photos were taking, just catching up with a couple of friends.

5 years ago a photo line this would have been unimaginable. We couldn’t pick him up. We couldn’t walk him with Lola. We had to separate him from both Gizmo & Lola at all times. He randomly growled at people. It wasn’t easy but it has been worth it.

Bandit celebrated his fifth Gotcha Day yesterday. Very easy to remember the date, and of course he was memorable for a long, long time (for those new to the blog, Bandit was a senior rescue and let’s just say it was a very rocky start).

We are off to visit my mom today. There’s a outdoor BBQ, but the weather is iffy again. We are bringing Bandit. It’s going to be interesting. Have a safe and happy Fourth, if you celebrate it!

Did you survive this heatwave? 

Are you racing this weekend?

Any plans for today?

GWY Cool the Fire Yin Yoga

ICYMI: Ready for a cooling Yoga practice that will also do a great job of stretching and strengthening everywhere a runner needs?  Check out today’s Yin Yoga practice here. I also have a quick video on Pigeon Pose variations here.

Coming up on Tuesday: After wrapping up June last week, this week I’m looking back on the last half year! On Friday it’s time to cool it down and I’ve got options for you.

30 thoughts on “Happy Birthday, Grandpa Sam!: 6/28 – 7/4 WRD

  1. Sounds like a good week to cut back! I think I’ve only gone back home to pick up water once. I usually just bring it with me in my hydration pack. Hope you have a nice time celebrating the 4th!

    Liked by 1 person

    1. Thanks, Jesse. We did try to rehome Bandit. For months. With Gizmo being so elderly at the time & everything going on with my parents it was hard. By the time we finally found someone, he had turned a corner.


  2. A good week of sensible action! I overdid it this week by mistake as I can’t remember and/or add up – I was 5 miles ahead of myself when I finished my run on Thursday (which also went too far because Claire and I can’t make routes up!) and then realised I’d run 5ish miles both Monday and Tuesday, not just one of the days! D’oh! So two shortened runs at the end of the week and I think I’m going to take tomorrow off running, too. And well done, Bandit – and well done with Bandit!

    Liked by 1 person

  3. I probably don’t do cut back weeks enough but I am always happy when I do as well.Sounds like Bandit has brought so much joy to you and obviously the feeling is mutual. Have a great time w your mom today. WE are off to see my parents tomorrow

    Liked by 1 person

  4. Happy Gotya day to Bandit. Glad he turned out to be a great dog.

    You are very good with listening to your body.

    I’m not sure if my body doesn’t talk or I don’t listen well. In any case I tell it you can always do more that you think and I am usually right. You know my motto – Rest when you’re dead. lol

    Liked by 1 person

    1. My mom had heard they weren’t allowing dogs anymore but thankfully it wasn’t a problem to bring him today. We ended up having to eat indoors so left him in her apartment. Oddly the dogs never bark there.


  5. My body was saying no a lot this week. I’m not sure what is going on with me. I’m actually listening to it–skipped my run today–and I’m going to make some dietary changes. I’ve been kind of sliding backwards, lol.

    Happy Gotcha Day Bandit! I wish Cocoa was more social, but that’s on us. We got her when Matthew broke his leg and didn’t do a good job of socializing her with other people and dogs. It’s a shame because Tom was just here with his dog and Cocoa was growling and barking at her. She’s a pit and I wouldn’t want her to go after Cocoa!

    Liked by 1 person

    1. Life has ebbs & flows!

      Bandit wasn’t well socialized even though he lived with other animals. We did do one class with him. He isn’t reactive around other dogs, although recently he snapped at a dog after they sniffed each other. I saw that behavior in Chester, too, when he was older & he would seriously never hurt a fly.


    1. Well, for months no one would take him. The only alternative was literally to put him to sleep! More than one vet advised us we weren’t bad people if we made that choice. Not jk!


  6. Happy Gotcha Day to you and Bandit! That’s a story with a happy ending.
    Glad to hear you did some swimming! Is it something you can get back into on a regular basis?
    Hope you and Bandit enjoyed the barbecue.

    Liked by 1 person

  7. You did so much patient work with Bandit — it’s quite a success story. ❤ I really like Adrian’s treadmill runs and core classes. I don’t like his other strength classes so much because he tends to do long sets and few moves, and I prefer more variety.

    Liked by 1 person

  8. did you do the newer Broadway run, or his older one? I love the new one and have the old one ready for a run soon.
    Glad you were able to swim. How sweet that you have two family reasons to love the 4th

    Liked by 1 person

  9. Sweet Bandit. He sounds like our Bentley. It took a long time to get him to a good place, but it was so worth it.

    I hope you had a lovely visit with your mom and I am so glad you were able to get back to the pool.

    Liked by 1 person

  10. Adrian and Matty are both fun to run with, but I think I prefer Adrian’s strength classes. Either way, he always pushes me harder than planned, lol.

    Happy birthday to your late grandpa and happy gotcha day to Bandit! Love that Bandit’s story has a happy ending 🙂

    Liked by 1 person

  11. Happy belated Gotcha Day to Bandit! It seems like just yesterday that you adopted him.

    We had a fun few days celebrating with a race, a block party, and a barbecue. BTW, I love that little garden flag. It’s adorable!

    Liked by 1 person

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