5/15: Medium run + strides

As I was prepping for this week, I was working on some mental skills drills (which are so valuable) and I stumbled upon this phrase in my journal: “Breathe in strength, Breathe out weakness.” It really hit me when I thought about it – everything really does come down to that simple phrase. I decided to use this for today’s medium run focus point.

The work day was absolutely wild and my brain was on supercharge mode. I drove to the park in pure silence and really thought about my mental skills drill on confidence, as I had strides on the agenda today. This would be my first “taste of speedwork” in literally months. The drill’s prompts about confidence really set me up well. My medium run went well in 72F 48% RH with full sun. I did feel tender calves for the first mile but then I was able to glide along under the sweltering sun. 25g of fuel at Miles 2, 4, 6 and 500ml carb hydration throughout really helped to keep things fresh. 5 strides at the end were better than I expected – the first one was a tad rusty but then it was like riding a tricycle, just natural. Today’s workout wrapped up with “Glorious” by Macklemore on my playlist and that’s how I felt: glorious. A new week of building fitness, a few things to work on physically and mentally, but absolutely being on track and making progress has honestly never felt better!
⁃ What went well: strides, fuel, mindset
⁃ What could have gone better: I might have been a touch over on intensity but it could have been the heat too.

---

5/16: Easy-breezy, Lemon-squeezy run

Today’s run was about “believing in my untapped potential.” I really think that’s what has kept me coming back to the sport of running time and time again after injuries and setbacks. There’s just a hunger that is unsatisfied still in the marathon distance that I haven’t touched yet. “Untapped potential” keeps me intrigued to keep working at all little pieces as I work at a bigger overall masterpiece. The process is intriguing and keeps me curious. It’s like finding the right jigsaw pieces to the puzzle. I have found way too many wrong ones and hopefully will keep putting together the right ones.

Part of the process is really respecting easy running when the plan calls for it. Today was my third workout in a row, another crazy wild work day, and the temps were hotter than usual (77F) at the time that fit my schedule. I was happy to see RPE 3 on the agenda for intensity. I know that I really still have to work at this and hold back even more to reap the benefits of easy. Easy running builds the mightiest mitochondria and strengthens the cardio respiratory system for faster fun future days. Easy running helps build volume at lower risk to the skeleton and is the backbone of a smart running plan. And that easy effort is always up to me and my ego. To get to the untapped potential, I need the biggest aerobic engine and that means respecting easy while also enjoying it. I kept my sunscreen-filled, sweat-scorching, sticky-mess easy run as simple as I could. Today’s mission is accomplished.
⁃ What went well: Cruise control mode for intensity
⁃ What could have been better: I missed one gel between Miles 4-5 because I was too sweaty to dig it out.

---

5/18: Easy run

The agenda today is two workouts for Saturday (run + strength training) so that meant I needed to plan my run time carefully. Adequate bone “rest” between workouts means a minimum of 6 hours, but more ideally around 8 hours. I know today’s strength training will push the limits of my hip, so I wanted to get my run done first. Looking at the weather forecast, my choice for the run was either disgustingly gross sticky humidity of 80% or super hot of 81 F. Neither sounded appealing to me. I have a strong dislike for humidity because it is very hard to breathe and evaporate sweat. And heat would mean that I would have to wait until later in the day and feel the effects of my strength training on my run.

After a quick breakfast, an entire bottle of water, and a solid night of sleep, I opted for Soft-Surface Saturday at the track. I figured that was a good choice knowing that I have to lift heavy later today. I set out for the high school track, but there was a Special Olympics event going on. Luckily, the middle school track is not much further and probably a little better scenery. As I got to the track with my gym bag and snack bag, I knew it was going to be toasty as I saw the steam evaporating from the black track from last night’s rain. I think my mindset melted right then too.

Since today’s run called for RPE 3-4, I decided I would just take things slow in the heat and see what happened. The first mile wasn’t too bad, but by mile 4 there wasn’t anything dry on me. I almost called it at this point because I felt like I was literally melting in 80% RH and 69 F. I had written today’s mantra on my hand, but was having a hard time to find anything positive at this point. I was drenched, tired, and hot. I had written “Cultivate Curiosity” and decided I would become curious about how slow I literally could go. I usually love the track and I know my skeleton does too, but the humidity was harder than I expected. And just when I thought about quitting because it wasn’t fun at all, I found a last ditch effort to hang on. The marathon distance owes you nothing and only the strongest survive it. And today, I survived my mental game and my physical game, even when both got challenging.

In looking at my metrics, I was pleasantly surprised that they appeared that I took this run too easy but my effort felt much harder than normal. I don’t think I could have given this run any more than I did; it was humid and hot enough. It was far from my best workout, but it was in the ballpark for good enough. I was more than ready to be done.
⁃ What went well: soft-surface was skeleton approved, mental fight to finish
⁃ What could have been better: no shade, more intentional about not skipping my second gel, more hydration, and not succumbing to the humidity

---

5/19: Long run, baby!

When it comes to the long run, it’s what I enjoy the most. I love nothing more than plenty of quiet time in my happy place. But I also know that I have to have so many variables put together and one little slip on any of them could destroy my long run. However, today’s long run went so well and it left me pumped up and eager for more!

In looking at the forecast and my schedule, I knew I was going to make it a late evening long run. This would give me the chance for a cooler evening sunset just before the humidity started to rise back up. And boy, did I ever pick a good time! I had shade for the first 4 miles and the start of sunset as I rounded the lake to the east side hills. By the time the hills got hillier, the sun was no longer beating down.

Because I picked a later time to run, I was able to recover from my strength session last night by being lazy all day. I wasn’t completely lazy, but really tried to just check the basic foundational blocks to have a good run. I walked my pup this morning, ate, did laundry, ate again, napped, meditated, ate, did my mobility drills, and packed up for the park.

During the first few miles, it was definitely hot but my legs felt good! I focused on the first part of my mantra today: “Think Strong.” This meant to not push it and to stay in it. I focused on fueling each mile and that gave me something to look forward to. Somewhere just before Mile 3, I saw an old man on a walker by himself taking a step at a time and I thought to myself “how resilient.” I waved as I strode by, because he made me smile. As I rolled into Mile 4, I knew the hills up the way were about to give me a run for the money, but I focused on how I survived them last week without walking. Today would be absolutely no different. I chugged another gel and powered up. Before too long, I found myself in the midst of Mile 6 thinking about the second part of my mantra: “Be strong.” Here I was, kicking ass in the heat and still feeling good. Here I was, finding so much strength during my rebuild. It was like so much finally made sense. As Mile 8 came up, I focused on the third part of my mantra: “Finish Strong.” This last mile took some effort on the northern hills, a section I haven’t run in a long time. I decided to kick it in gear a bit more because then I could get to my recovery fluids sooner. I tried to envision myself in the last straightaway of my race and not slow down. Finally, my watched beeped and I could walk – just in time with a little past sunset.

Today, so much went right and very little went wrong. Today’s mantra was on-point: “Think strong. Be strong. Finish strong.” I had a strong run in 83F because I focused on all the little foundational pieces and put them together for a beautiful work of art. These are the days I love! If there was one word to describe week #2 of 21, I would pick the word “strong” because it was a good week.
⁃ What went well: fuel, sleep, hydration, pre-run mobility drills
⁃ What could have gone better: hot hills