Settling into a Groove: 6/7 – 13 WRD

I find it’s easier to get in more fitness during the Summer — how about you? I seem to have settled into a groove of running 4 x week, even though that wasn’t a goal. I told myself I was only going to run 3 x this week, but oops.

After a very hot and humid start to the week, it finally cooled off and I just knew I had to take advantage of that!

bwrd

I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and my most weekly miles in a long time. Not that it’s much, but hey, I did one of my best halfs with just 19 miles a week.

Workouts update

  • Monday: Yoga (30 min), 3 miles easy, Dogwalk, PB ST (25 min), Yoga (20 min)
  • Tuesday: Yoga (30 min), Dogwalk, Yoga (20 min)
  • Wednesday: Yoga (30 min), Dogwalk, 3.5 miles of Intervals, PB ST (25 min)
  • Thursday: Yoga (20 min), Dogwalk, Shortish hike
  • Friday: Yoga (30 min), 7 mile LSD, Yoga (20 min)
  • Saturday: Yoga (30 min), Dogwalk, 1.5 miles recovery, Cardio Toning (25 min)
  • Sunday: Yoga (30 min), Dogwalk, Yoga (45 min)

Running Mileage: 15 (+2)


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

Running Update

Thankfully they did not go out the side the sewer was on; I haven’t seen them again

Monday Intention: beat the heat & keep it easy
I didn’t get out quite as early as I’d planned — what’s new? — but this is the earliest I’ve started my run so far. Thank goodness, because there was not a cloud in the sky and even at 6:30 it was hot. It probably didn’t help that I stopped to take some photos of the Mama duck and her ducklings. Yup, she was going walkabout again. 7 ducklings! Poor mama!

Wednesday Intention: I feel the need for speed
It has been about 70 and very humid when I’ve been walking Bandit for the last few days at about 6:30 am — I finally cried Uncle and decided to take it to the mill today. Which meant I could push myself a little harder than I have been lately.

I chose a 45 minute interval run. They were intervals of 4 minutes (2 at marathon pace, 2 at half pace) and 6 minutes (3 at half pace, and 3 at 5k pace) — something like that anyway. The instructor challenged you not to walk in the recovery interval but nope, I did. #sorrynotsorry.

Mr. Judy came in as I practically melted onto the mill at the end, wondering if I was okay. I was but it was not an easy workout!

Again not sure what these wildflowers are. They actually look a bit like petunias.

Friday Intention: increase distance
A dew point of 44 degrees! I took advantage of that to relax longer in the morning than usual lately, and even though it got a bit humid towards the end. even with a late start this run was fine. I thought my legs would feel heavy after the previous day’s hike, but they were fine, too. I know I said this would be a cutback week, but I took advantage of the cooler weather at the end of the week to go longer. Who knows how long that will stick around?

Saturday Intention: recover
Again a cool morning, so I walked Bandit before my run, instead of after. The heat earlier in the week definitely took something out of me and I was still recovering. Although my pace was slow, still not as slow as a recovery run should be (about the same as my long run pace!). Garmin said my V02 Max nudged up to 40 afterward, which is a number I haven’t seen in a long time, so I guess I’m doing something right.

Bandit doesn’t like water. We really weren’t sure he’d cross the stream. He did. Twice. No problem. Where we crossed wasn’t as wide as the photo above, but a little too wide to just jump across.

Favorites of the week
Thursday was finally a really lovely day. Mr. Judy actually suggested we hike. He wanted to go somewhere that was relatively close to home (within 30 minutes). The small park I chose wasn’t exciting, but I think we both had a good time. I know Bandit did.

We also ran into an older gentleman who used to be a runner as we were finishing up our hike. He had all sorts of stories to share with me; I’ll be sharing more of that when we meet for coffee/tea in a couple of weeks.

I had plans to go on another hike yesterday with a friend, but a long to-do list, a rainy morning, and already having tackled mud with Bandit on my last hike and my friend and I agreed neither of us really wanted to go. Today I bookmarked some hikes in MA & VT for the future.

Do you feel it’s easier to fit in more activity during Summer? 

Getting out earlier to beat the heat or just enduring it?

Training or just running?

GWY Yin Yoga at the Wall

ICYMI: We are switching it up and using the wall as a prop in this hip opening Yin Yoga practice. You’ll find the video here.

Coming up on Tuesday: Why it can be good to unplug. On Friday if you’re looking to shake up your runs just a little bit, I’ve got some ideas for you.

My Secret Weapon

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Who doesn’t want to recover quickly so they can have a great next run? It should come as no surprise to people that read this blog for a while that I’m all about taking care of my body so that I can recover quickly. I have a secret weapon for that, too.

G is for Garmin
I have a Garmin Vivoactive 3. Before that I had the original Garmin Vivoactive. I replaced the Vivoactive after about 4 years because a) it was acting a bit wonky and b) I really, really wanted the HR monitor function — which was not built into the original version.

I like that I am not switching back and forth between a regular watch and a Garmin. Because it tracks my sleep, my steps, my floors, my resting heart rate, my stress levels, and so much more — I wear my Garmin Vivoactive 3 24/7. I may have to remember to charge it before a run, but I pretty much always know where it is.

Some of those features are incredibly useful to me: they help me figure out whether or not I should push a run off to another day, or maybe just do an easier run rather than a planned harder workout. Here are the things I check frequently.

I don’t really think my fitness age should be 20 & if it really is 20 yr olds are in trouble!

V02 MAX
I know that the V02 MAX reported by my Garmin is not extremely accurate, but I’ve found over time it’s pretty consistent. Sure it moves around a point here, a point there, but it usually stays in the same relatively narrow range.

I’ve never looked at several months of V02 MAX stats. You can see what happened in January when I was sick & didn’t run for 3 weeks. You can also see what happened with each COVID vaccine.

After my COVID vaccines I was struggling with my runs and my energy levels. Sure enough, my V02 MAX had fallen lower than my normal range. It took a while before it settled back into its normal range and my runs slowly started to get better.

My physiological stress levels are usually pretty low.

Stress
Garmin uses HRV (heart rate variability) to give you a number for how stressed your body is feeling. You may not feel stressed, by your heart doesn’t lie.

I actually find it kind of fascinating. In general my Stress metric is usually in the low range, but I could see it jump up after my COVID vaccines, for instance. I also know that if I see it jump up, it’s another good indicator it’s not time for a hard run (and maybe not any run at all).

Resting Heart Rate is something I do keep an eye on. It’s one of the best measurements I’ve found that can warn you you’re heading into the danger zone. I generally know when it’s most likely just a blip & the times it really means it’s time to rest by feel & from tracking it for so long. With both vaccines it jumped about 10 points in one day — which it almost never does.

RHR (resting heart rate)
Very similar to the Stress metric. If you see this jump up more than 5 points, it’s a good indicator something’s brewing. Although I’m not quite sure of the algorithm Garmin uses, because they do adjust it down sometimes the next day, so I’ve learned to take this one with a grain of salt.

Yes, my RHR jumped up almost 10 points after both vaccines, too. If I see it move up more than 5 points, again, it’s time to either readjust my run or my schedule.

I actually don’t track my heart rate while I run anymore, mostly just running by feel, and for the most part, it’s pretty consistent.

Final Thoughts
A lot of people could care less about these metrics, I know. I sync my Garmin with the app each morning (I believe that helps me to get a signal more quickly), so it’s just a matter of glancing at the info that’s already recorded. There are times I don’t have to look at that to know that it’s not a good idea for me to run hard, or run at all.

There are other times, though, that I don’t feel bad, yet the data says something is brewing. How many times have you felt fine until you didn’t? Tracking these three simple things (if that’s available to you) might help you clue in to fact that you’re not recovering well, for whatever reason, and you can adjust accordingly.

I am not a slave to the numbers, either, but I just find that it’s good information for me, and it’s readily available to me. I like not having to wear a fitness tracker and a GPS watch!

What’s a signal to you that you’ve recovered well?

Do you ever feel fine and then suddenly get sick?

Are you good about adjusting your running due to how you feel?

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Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

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