Monday
2.7 mi @ 11:24/mi pup run
Very slow run with the pup this morning, it was already 80F at 8am! Easy jog on the Gold Line.
1 mi afternoon walk
More pup walkies, still soooo warm. Have to make more frequent but shorter walks for the summer!
Tuesday
6.23 mi @ 9:19/mi
Had to get out early due to another crazy workday on the agenda... ridiculously humid but glad to get it done early. Never regret seeing a sunrise!
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| That moment when you have just enough light to put the headlamp away. |
1.3 mi baseball walkies
Still very very humid.
Wednesday
1.2 mi walk
Lunch pup walks are soooo hot already, poor pup dog.
60 min hot vinyasa yoga
Such a good class! Really need to do these more often.
Thursday
5.5 mi with speed intervals
Garmin-suggested workout for the day, and sure, why not let's just do this at the hottest part of the day?? Ran the flattest part of road available near the office but unfortunately this part is out in the open sun. Workout was 3x3x15s @ target pace of 5:05/mi and I got a completion score of ~85%.
1 mi baseball walk
Friday
1 mi morning walk
Getting in some pup walk miles before the heat sets in.
1,300 m swim
Pool was on the large 50m format at lunch today, so made a goal to swim a solid 1,200m after a 100m warmup. Did a "fast/hard" effort on the way out, and on the return length went easy/recovery pace. This felt pretty good and got the whole swim done in ~35 mins!
Saturday
Double race day!
Sunrise Run 8k - 2nd AG, 37:39
I've run this race many times over the years, and this year was certainly not a spectacular performance but not the worst by far! Happy to get an age group placement, certainly didn't anticipate that from a "run well but don't race" effort.
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| Corporate Team Pic! |
Buck Creek Streak 5k (and 7.3k)
This next one was unique... the 5k was the only timed/scored part of the event, and the last lap to make it a 7.3k was a "bonus lap". It was a lovely trail run on a private resort, such a fun race environment, and I managed first place age group / second overall female!
Sunday
15/15 Brick workout - 15 mi bike + 15 min run
Since I've got 6 days until the first triathlon in over a decade, I decided it was time to remind myself how it feels to run immediately after biking (often called a Brick workout... probably because the legs feel like bricks when you start running?? idk).
Biked with a group in Spartanburg around Duncan Park which was lovely - low-traffic, shaded, and only moderately hilly.
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| Harald and his Spinners |
Finished a little over 15 miles before quickly securing the bike, changing shoes, and starting a run on the Rail Trail. Only 3 mins of transition time was pretty good, and then the run was about 15 mins at a 8:40/mi pace. Certainly didn't feel that fast, but whew it was a good reminder of how dead the legs feel after biking!
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| Lunchtime reward for hard work |
