Out & About: 6/15 – 21 WRD

Well, sort of out and about. We had to go to the bank this week, and I had to take Lola for a long overdue vet appointment. I could almost hear my car sigh with contentment for being driven.

bwrd

Joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and sharing a decent week of fitness, despite the heat.

Workouts update

  • Monday:  Dogwalk,  SB Greatest Showman (30 min), Yoga (60 min)
  • Tuesday: 4 miles easy, Yoga (30 min)
  • Wednesday: Dogwalk, Soul Stroll, Legs (15 min), Yoga (20 min),
  • Thursday: 3 miles easy including 6 x 20ish strides, Arms (15 min), Yoga (15 min)
  • Friday: Dogwalk, Yoga (30 min)
  • Saturday:  6 mile LSD, Arms (15 min)Yoga (45 min)
  • Sunday: Dogwalk, Yoga (60 min)

Mileage: 13 (+1)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Update

My fartlek trees

Tuesday: intention — recovery run + fartlek
I knew this was probably the last nice morning to run this week. I decided to head down towards the college, which was a good move because it’s shady down there and there’s a row of trees I love to use for fartleks.

I found that I my breathing quickly got out of control on the fartlek, so a little later when I used telephone poles for the same purpose I made sure the hard running portion wasn’t quite so hard. This was a nice, strong run.

I may have shared this rainbow already . . . 

Thursday: intention — listen to breath to keep it easy, pay attention to foot turnover during strides
It wasn’t as humid as I feared, and I had nice cloud cover. Took the first 2.6 miles easy, then downhill strides. Today I focused on foot turnover. My cadence tends to be slow. Somehow I finally pushed my V02max up a point. 

Sunday: intention — don’t worry about pace, more downhill training
I did a lot of things right for this hot run: I froze water in my water bottles. I wore my cooling towel. I didn’t care about pace. However, I also didn’t bring enough water (especially because I chose to walk the uphill, which is literally 2 miles). I would wet the cooling towel each mile, which helped, but I also tried wetting my visor — that dried so fast it wasn’t worth the water. 

Plus I started too late, despite the fact that that’s the earliest I’ve started this year. Ah well, lessons learned. It wasn’t a horrible run all things considered, but it definitely took something out of me. It was 80F by the time I finished, and no clouds — not much shade, either, but I was grateful for every piece of shade I found! Not surprisingly, the V02max came back down a point. Frankly, I was surprised it wasn’t more!

That’s what we did with the firepit

Favorites of the week
We now have an inside fountain, a fountain on our raised deck where we often eat lunch (but not today!), and the firepit fountain is out by my Yoga platform. I love them all! You can view the firepit fountain in action in my latest YouTube video (a Down Dog tutorial) here.

The tshirt says “The Dogfather” (and no, I didn’t buy it for him); it was bath day, notice Lola cowering in the background on the right

Not loving: we had to go to the bank this week. We needed to get something notarized, in addition to straightening something else out. We got there and there was a masked security guard standing outside, which was a bit off putting. There was no hand sanitizer anywhere (except on the employee’s desk). There was also absolutely no attempt to clean between the people before us and us. Good thing Mr. Judy brought his own pen!

Seriously that can’t be comfortable

If you’re in the middle of a heatwave too, what’s your favorite way to stay cool? Right now I’m enjoying smoothies post run and smoothie bowls for breakfast.

Taken up any new hobbies? Seriously, I already have too many!

Did you find any good father’s day gifts for the men in your life? 

Coming up on Tuesday: I’m sharing some of my favorite smoothie recipes on Tuesday. After my long run yesterday, I absolutely couldn’t face food — thank goodness for refueling with a smoothie! On Friday I’ll be joining the runfessional — it’s time to get a few things off my chest! Don’t forget that Skirt Sports is selling off its inventory, so check out the sale here — inventory & prices are decreasing!