Sunshine of Your Love: July 2019

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I have to admit I didn’t realize what song this was from the title, but when I clicked on the link, yup, I knew it. Who here hasn’t done an early morning run in the sunshine — maybe a bit too much sunshine?

I’m with you my love
The light’s shinin’ through on you
Yes, I’m with you my love
It’s the morning and just we two

July held a race, lots of fun stuff off the road, and yes, plenty of sunshine and early morning runs.

Annual Fourth of July race tradition

Getting in scheduled runs
Slowly beginning to think about running goals for later in 2019, but still nothing big on the horizon, so still maintaining my base with occasional hills and speed work. You’ll notice there are no tempos!

Grade Earned:  A

Recording my runs
I’ve been pretty good with recording runs. I like having that to look back at! Those Thursday night trail runs — they keep me up until almost my bedtime! Most of them are at least a half hour drive from my home, some further. Sometimes I just gotta go to sleep not long after I get back home, so yeah, I get to those when I get to those.

Grade Earned: A-

Dynamic Warmup
I’ve been a bit better at getting out there earlier, but it’s still not always easy. It’s not the greatest idea to just run, even in the warm summer, but hey, I’m as human as the next gal. Sometimes that’s exactly what happens.

Grade Earned: B

Foam Rolling
I’m still in “love” (see what I did there?) with foam rolling. Well, love might be a strong word. Any time I skip it, I feel it, and that’s what keeps me rolling.

Grade Earned: A

Nutrition was decent in July, with occasional treats (yup, I still consider sushi a treat!)

 

Nutrition
As I mentioned last month, I took a break from actively trying to lose weight to simply maintain where I am. I am definitely maintaining. That isn’t a bad thing.

Grade Earned: B+

Support

  • Massage? I had plans to make an appointment, I truly did, but July ended up with a few unexpected expenses. Hopefully it will work into the budget in August.
  • Chiropractor Appointment? I do every other month unless something’s wrong, so there was no need in July.
  • Do I need a hair appointment? I think I tipped over on that one — it’s time!

Grade Earned: B+

Bruise on shoulder courtesy of my fall on the trails, but that was about the only thing hurt. Lots of Yoga, naturally.

 

Cross Training
Yoga (for obvious reasons) and strength training are going pretty strong. Pilates has been harder to fit in. At the beginning of the month I realized that strength training had been a bit lacking, so I’ve been doing a lot of Pahla Bower’s shorter workouts on Youtube here, with one or two of the slightly longer ones. The body feels pretty good in general.

Grade Earned: A+

Yup, this was after the fall — still smiling (mainly because I was out of the woods and away from the darn bugs!)

 

July 2019  gets  . . . 
. . . an A. 1 race. More fun with friends. A concert. Short hike. Maintaining my weight. No injuries.

July Goals:

    • Continue to Prehab. Y. A little less often, but the foot still feels pretty good.
    • Strength train 2 – 3x week. Y. Nailed this in July.
    • Start extending my weekend runs. Y. I maintained at 6 miles for my long runs, with one 7 miler. Pretty good in a hot, humid summer (most of the time).
    • Continue practicing Yoga. Y. Obviously YTT requires some Yoga practice.
    • Foam roll almost daily. Y. Towards the end of the month it actually did get to daily; I bought a deal from Lauren Roxburgh (her Website is here, but you can find some free videos on Youtube) which includes 3 foam rolling routines that are only 10 minutes or less. They’re quite different so I’ve been doing them daily — in addition to my usual pre-run foam rolling.
    • Continue to try to eat intuitively — unless the weight starts to creep up. Y. It definitely feels freeing to not be tracking what I put in my mouth, and so far I’m still maintaining my weight without tracking. Always a work in progress.
    • Meal plan on the weekends! Y/N. It’s been harder with the classes/videos I have to watch, the live calls, working on my practicum (already!). Does thinking about what I’ll eat in the coming week count? Well, I guess it does. I know that I’ll get back to it.
    • Annual Fourth of July race. Y. Indeed, and you can read about it here.

Which leads me to August Goals:

    • Continue to Prehab. My feet have been doing pretty good. Sometimes I only do my PT exercises a couple of times a week. As long as my feet aren’t bothering me it’s working for me.
    • Strength train 2 – 3x week. You may not have noticed, but I’ve actually begun to strength train more frequently — but often for just a little bit. I shoot for two longer sessions (about 30 min) 2 times a week, and short (often just 10 min) about 3 times a week. I like the results I’m getting from that. I might bail on a busy day if I’m looking at 30 minutes or more, but you can always squeeze in 10 minutes.
    • Keep long runs about 6-7 miles. I could be ready for a half in a month with my base, but the reality would be I’d prefer a couple of months to feel well trained and safe.
    • Lots of yoga & studying. I have my written test and my practicum for my YTT in September. I’ve learned a lot, but I haven’t been able to actually study as much as I’d like to because just the course itself is so time consuming!
    • Foam roll almost daily. Continue using my Lauren Roxburgh foam rolling and regular pre-run foam rolling.
    • Continue to try to eat intuitively — unless the weight starts to creep up. I had planned another short detox this month, or as I prefer to call it, a reset. I decided to push that off until September. I’ve been maintaining my weight at a good place (which doesn’t mean I wouldn’t love to lose a few pounds, but then most of us would).
    • Meal plan on the weekends! I’ll keep putting this in until I get back to it. I at least have a plan in my mind, but having written down is much more helpful.
    • Trail race at the end of the month. Depends on the weather.

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Linking up with Zenaida Arroyo and Kim @ Kookyrunner

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

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It’s getting hot in here: Spilling over tea/coffee July 2019

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Summer continues its a-little-too-enthusiastic grip on us, but that didn’t stop me from racing this July 4! It might have if it wasn’t for my running friends, though, I runfess (wait — wrong linkup!).

Confessions of a Mother Runner

Pull up a chair and mug with Coco and Deborah and me for the ultimate coffee tea date — I have lots to share: the weather is always a good topic amongst runners, what to do with leftover cookies, looking at the world through rain colored glasses.

If we were enjoying tea/coffee . . .
I tend to be a glass half full gal. Yes, I can get as down as the next person about all the rain. And there has been plenty of it. In between the rainy days, though, there have been some beautiful ones. Those are the ones I hold onto.

Always hot & we stay in the AC as long as possible!

If we were enjoying tea/coffee . . .
I’d tell that Firecracker 4 seems to be a good barometer for global warming (or so it seems anyway). It’s always hot, but it seems to be getting hotter and hotter every year.

Cookies be gone!

If we were enjoying tea/coffee . . .
I’d tell you I finally had an aha moment with those cookies I runfessed about last week (read it here) and realized that Mr. Judy could take them to his next target shooting match. I’m sure they’ll all appreciate it, and my hips and thighs will thank me!

If we were enjoying tea/coffee . . .
I’d tell you that it seems like we jam all the fun things into summer, which is rather short in these parts (especially this year!). It’s so hard to motivate yourself to get out as much in Winter (which is long) when it seems like it’s perpetually dark and definitely cold. Gotta make hay while the sun shines, right?

Can’t sleep in in summer with these two to walk!

If we were enjoying tea/coffee . . .
I’d tell you it’s harder to juggle the dogwalks with the running in summer. Lola, who is 13, is not very heat tolerant anymore so she needs early walks. Of course, I’m not all that heat tolerant either, so it’s hard to get them out and also get myself out at a decent hour for my run!

If you celebrated, how’d your 4th go?

Fun fourth of July races?

Has there been an unusual amount of rain where you live? 

I am also linking up with the  Fridays with Fairytales and Fitness from Fairytales & Fitness.

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Get Comfortable . . . : 1/7-13 Weekly Wrap

. . . being uncomfortable

Training Week 6: Best Damn Race Savannah Half

When it came to running, this week was definitely all about being uncomfortable — as in pushing, not as in pains/injuries. I ran a 10 mile LSD on a real beast of a day — feels like single digits with winds gusting up to 30 mph (but there was sun!). A tough 10k today — much less wind, but still some, and just as cold.

I’m joining up with the Weekly Wrap from Holly @ Hohoruns and Wendy @ Taking the Long Way Home (who are up to shenanigans again) to share how I toughed out some pretty nasty running weather this week. But no snow! Still! Oh, we get some showers now and again, but we are still snow free and that makes my heart sing.

WWSki-Orange

Workouts update

  • Monday: Dogwalk, YFPR Align & Alleviate (30 minutes)
  • Tuesday: Yogaworks AM Yoga (10 minutes), TM Speedwork, Dogwalk, FFF Wind Down Yoga (20 minute)
  • Wednesday: Dogwalk, DM Total Body (15 Minutes)
  • Thursday: SB WU (10 minutes), DM Pilates (9 minutes)
  • Friday:   10 Mile windy, brutally cold LSD, TBL Pilates (30 minutes)
  • Saturday: Rest Day
  • Sunday: 10k, Iron Strength Glutes (15 minutes)

Mileage: 21 (NC)

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 Updates

Tuesday
Errands in the afternoon, which left me on the mill in the morning since we’d had some sleety kind of stuff in the morning. Upped the total run to 5 miles (I’d been doing 4 on the mill) and the repeats to 8. Practiced some gratitude on the run and goterdone.

Don’t let the sunshine fool you . . . definitely one of my harder long runs

Friday
Just like last Friday, we finally got some sun. Except it was in the teens with winds of 15 mph gusting up to 30 mph. I layered up — the only thing that was really cold were my quads/ hamstrings (despite my toasty cheeks skirt) — and got out there somewhat early (9:30, LOL), telling myself it really wasn’t going to warm up so I might as well get er done.

And I did. The first 5 weren’t too bad, but battling wind always tires me out and it showed with a slow down the last 3 miles. I was tempted to call it quits at 9 miles; I won’t lie. But I persevered, and I finished 10, and despite the slow down at the end, the run was still a good pace for me. Maybe it was the lemon essential oil I dabbed on myself before the run? I’d like to say I wanted it over so I ran faster — I definitely wanted it over, but that doesn’t always translate into running faster!

I also consoled myself with the fact that while it could be cold in Savannah, it will not be that cold.

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“Ready” to take on 10k (me) & 3 miles (Darlene) in some pretty darn cold temps

Sunday
Another very cold, but very sunny morning for the third Winter Series. Most of my running buddies were doing the 3 miler, as they’d run long the day before, but I was tackling the 10k. I was able to line up with a couple of friends, thankfully, although of course they were soon out of sight as I was way BOTP (and probably DFL to begin — but I reeled in a few runners those first few miles!).

The plan was to treat this as a tempo run. Let’s just say that that plan soon flew out the window, as my splits were all over the place. The good news is that I was just 1 minute off my 10k PR — set just 3 months ago — and that it was a course PR. By several minutes. I thought I’d only run the 10k one time before today, but apparently I’ve had “race” amnesia and run it several times.

I did “run” into the trouble the last mile when I saw when friend who was also running the 10k coming back towards me — was I supposed to circle the cone and go around again? I stopped, ran down to the course marshals, stopped to ask again . . . so I was actually even closer to that PR!

Even though my splits were all over the place, they were all faster than when I ran this race 2 years ago (I didn’t run any of the winter series last year). It may not have gone according to plan but I’m still pretty darn pleased with it.

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This fritata was a hit!

Favorites of the week
We had our second running group bookclub meeting this weekend. The last was in December 2017; a good time was had by all. I got several compliments on the fritata I brought, which, btw, came from the Healthy Glow Guide Reset. Healthy Glow Guide is closing its doors today, but you can get the guides at 75% off here using the code KEEPONGLOWING.

If you’re a foodie and love healthy recipes, these are great guides, split into Spring/Summer and Fall/Winter and as I mentioned a Reset. Some of the recipes can be a little time consuming and expect to have way more than 5 ingredients, but seriously, they are so good. The Taco Soup from the Reset is one of Mr. Judy’s favs, although I leave out the beans, which I love — but him, not so much. I’m sad to see them folding up their doors. I have no affiliation with HGG, but I’ve been a fan for years!

It was another strong week, and the roads are still clear — so despite the extreme cold, life is pretty good.

I did get a nice compliment from a local at today’s race saying that she loved my blog — thanks, Dee!  Made my day.

Let’s get the conversation started:

Do you enjoy cooking even when it’s a little involved? 

Do you enjoy healthy recipe ebooks — got any to recommend to me?

Running in feels like single digits?

Trying new stuff: 12/31-1/6 Weekly Wrap

Training Week 5: Best Damn Race Savannah Half

The new stuff is down in favorites, although I did end up running on unpaved paths/non technical trails a couple of times this week. The snow is still bypassing us, so you have to take advantage of that!

I’m joining up with the Weekly Wrap from Holly @ Hohoruns and Wendy @ Taking the Long Way Home and sharing my start to 2019.

WWSki-Orange

Workouts update

  • Monday: Dogwalk, DM Total Body (15 minutes)
  • Tuesday: Bill Hogan 3.5ish Mile Race (recap coming next Tuesday)
  • Wednesday: 4.25 miles easy
  • Thursday: YFPR Flexibility & Flow (30 min), TBL Pilates (30 min), Dogwalk
  • Friday:   8 Mile LSD
  • Saturday: Dogwalk, YFR Hamstrings
  • Sunday: 5 miles easy, Dogwalk, Iron Strength Abbreviated

Mileage: 21 (+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 Updates

Tuesday
Even though I was bummed this race was canceled last year, I also enjoyed staying cozy at home. This year I braved the crazy winds with several friends. Read more about that next Tuesday.

I don’t come here a lot, but it’s so peaceful when I do

Wednesday
Finally! Some sun! A colder day than yesterday, but no wind so it felt much better. Headed out for a unpaved/trailish run, with no thoughts but recovery on my mind. This run was great — no doubt due to recharging my solar batteries!

Friday
Finally a Friday with decent weather. I went to the upper end of the bike path, to shake things up a bit, and was glad to see that only one of the short tunnels under the overpasses had ice in it — with our back & forth weather you never know. My butt was feeling yesterday’s Pilates, but it was another good, strong run.

I threw in some strides mid run, which combined with the slight downhill made it a speedy mile, but surprisingly the last mile was my fastest.

That’s a hiking boot. Hanging in off a tree. With twigs & lichen. WTF?

Sunday
We met up at a path further north, and the day couldn’t decide what to do: rain, sleet, or let the sun come out — all day. I started with someone else later than the main group, since I’d done my long run on Friday, but I turned back the other way after a mile because the path was icy and finished up alone. It did allow me to run my own pace, though.

Favorites of the week
We tried out a Japanese crepe restaurant that opened relatively recently. It has both savory and sweet crepes, and the combinations are interesting. I had a shrimp avocado crepe and a banana chocolate mini crepe.

They were good! The restaurant was quite busy, though, and there aren’t really enough cooks to handle that many people. So service, while good, was slow.

Let’s get the conversation started:

Ever heard of Japanese crepes? 

Are you in the snow belt? I am glad we aren’t, for once! But still missing the sun . . . 

How’s 2019 treating you so far?