Also, with summer officially here, the daily temperatures are on the rise. Make sure you are always paying attention to proper effort. This means not looking at the pace chart and being beholden to hitting a certain pace per mile. With high heat and humidity, your daily pace will be slower for a given effort. THAT IS NOT ONLY OK, BUT IMPORTANT THAT YOU LET IT BE SLOWER. Training in a hot climate can slow your pace down by as much as thirty seconds per mile. In fact, there is even new information out that demonstrates how running in direct sunlight will slow you down even further (see link below). It is important that you account for the weather conditions. Trying to hit a certain pace without doing so will take a toll on you through the summer, and will leave you fatigued during the fall season. SLOW DOWN if the weather conditions call for it!
The Misunderstood Science of Exercising on Sunny Days
#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚 #ambitiontoexcel
25 comments:
I dont see my comment from last week, so it seems I cannot post from my phone. anyways 4.5 miles last week and 20 for this past week! getting back into it slowly and feeling great! lots of biking, gonna try to swim more often but I gotta get motivated enough to go before the UV rays hit!
46 large ones last week. The tempos went well and felt smooth with both of them being 6 miles at 5:55-6:00. Henrik and I have begun our adventure into corporate America and it's been an interesting one. Overall feeling good about the training and looking forward to the fall and seeing everyone again
I ran 52 miles last week and biked for 56 minutes. My runs have been feeling very good recently because I've been waking up at 6 am almost every day to get them in. I've been having 2 eggs each morning and that's been settling well before my runs. Long runs have been my favorite because I get to run with a lot of the alphas in Florida, featuring UF, UNF, UCONN, and FSU kids. I heard Andy got to see Ches recently which I guess makes my training partners betas. I had a nice 6 mile tempo on Tuesday and then a solid 7 miler on Friday.
6 miles of running and 3 hours of cycling last week with 4 hours of cycling the week before. I was able to get a referral to sports medicine so that I can get some treatment locally. After talking with them, I will get some x-rays soon to hopefully rule out the possibility of having a stress fracture, and then will be getting treatment from them based on my results. Happy to be getting some in person treatment soon!
I ran 40 miles last week and biked for cross training. I was in Missouri for half of the week, which meant new running trails! It was fun to explore the different trails in Columbia. They even had a Katy Trail System :) Anyways, I felt good this week on my two tempo and most of my easy runs. I am still working on after run nutrition, so hopefully I can get better at that.
I got in 46 quality miles this week. Besides some lingering stomach issues, I had some great tempos and a solid long run. I have bee focusing on hydration big time since it is getting so hot. I am gonna have to buy a new pair of shoes soon because the ones that I am in right now are probably over-miled. Waiting for the neighborhood pool to open so that I can get some cross-training in.
42 miles last week! I didn't do any intense cross training because my grandparents were in town, but I went on daily walks and some easy bike rides with them! I'm in Hilton Head for the next two weeks, so I'm excited for a change of scenery and lots of time to cross train as the mileage increases. I'm feeling good other than a little ankle tightness, but I think it's just time to get new shoes.
49 miles last week! I’m enjoying the cooler weather of New York and am seeing tons of nature and wildlife. Doing lots of walking, swimming, and biking but don’t have a gym or anything for actual cross training. Also I’ve been really bad (ie. not doing them at all) about getting in strides but last week I finally forced myself to get in some on both Wednesday and Thursday. Tempos have been a little tough with all the hills here but it’ll make me stronger in the long run! Also been getting in leg circuits, core and other strength stuff. I’ll be back in Atlanta in a little over a week so that’s been keeping me motivated and excited to be back running with people.
52 miles last week with 55 mins biking and lots of strength/yoga. Had two solid 7 mile tempos last week and had a great week over all of running. I got some new shoes and that has helped the legs feel a lot better. Kinda excited for the first week of high mileage! 57 days until we all get to practice together again :))
55 miles last week. Achilles was feeling bad Tuesday so held off on the easy tempo-ing till Friday. Friday's went pretty well, though. Another good long run too!
@Liz I’ve been having the same problem posting from my phone haha glad I’m not the only one! 53 miles for me last week and some good core work! Traveled to Florida this week and it is HOT down here so I’m going to try and force myself to get up early early to beat the heat (if that’s possible)
What's up squad? This past week was a solid 47 miles! Thank goodness for another Augusta member joining our team #katyearwood so that I have a running partner. Also, my dad has started biking with me for some of the Sunday long runs. It's so funny because he chooses to play Katy Perry and tons of Taylor Swift. Sometimes when surges ahead of me I wonder what the families he rides past are thinking of a middle aged man blaring T Swizzle on a kid sized bike riding all alone. Anyways I surfed a bunch this weekend getting a lil arm workout in and did an hour of swimming between last Monday and Wednesday. I also made myself do a beginners yoga video which was worth it and I highly recommend. Have a great week my peeps!
52 miles. Not much interesting last week, just been keeping up with strides and strength and I’ve been making sure to take miles and the tempos at the right pace
58 miles last week. One good thing about covid is my flight home from Flagstaff was canceled! Looks like Andy is stuck with me for a couple more weeks
big 50! heres to summer fling with the pace chart. pace chart more like pace heart! Hope everyone is having fun out there
42 miles last week + indoor biking, swimming, and yoga. Humidity has been super high recently (95% today), and there's been a lot of scattered thunderstorms. Hopefully weather will improve this week!
up to 25 miles last week..working my way up slowly but surely!! Had an awesome long run with some hills and felt good all other days of the week as well. 4 hours of cross training and finally got back surfing so the arms had a good workout. I did 2 days of strength training. If anyone has some core or strength exercises that I could add to my workouts I would greatly appreciate it:) Have a great week!
66 miles + swimming. Walgreens brand spf 30 might as well been a water spray bottle so needless to say I splurged on some coppertone. Found out some sad news today as my middle school coach and former indoor mile world record holder Dick Buerkle passed away Monday. He was an incredible man and part of the reason I am posting on buzz runs today. He was a 4:28 hs miler and college walk on -> 3:54 world record. Anything is possible
30!!! :)
46 miles last week + 1.5hr elliptical and 4 days of strength training! I had a great, solid week of training. I'm visiting family in Florida for the week and am dreading this heat. I might just have to run at 4am to avoid these high 90s and 749202487% humidity haha :|
I also don't think my post from last week went through, but I'm slowly back to running some miles. I was about 7 miles last week total (hard to tell exactly becauase I'm still working up from a walk-run situation), plus lots of hours of purposeful walking, core, and strength work. Taking lots of calcium and vitamin D in honor of my bones
48 miles last week + some aqua jogging & yoga! Still feeling good- still loving long runs with the gals on Sunday! On a mission trip to Savannah this week so really taking things easy & having to adjust my usual schedule a lot but it’s been a super fun trip so far :)
44 miles this past week. Some good tempo runs and aqua jogged on Monday. Was in Central Florida for a few days seeing family and it is amazing how much hotter it is down there. Starting supplementing Glucosamine just as an extra preventative. Everything is going smoothly and this summer is going to be the best base phase I have ever had. Sorry for the late post.
63 miles last week and an hour on the elliptical. Both tempos went well and I've continued incorporating light strength and hip mobility throughout the week.
Long time no post lol but hi everyone! Not gonna lie I haven’t posted yet cause I have yet to have a perfect running week. Ive been working a good bit This summer at CFA so I’ve been a lot more tired than normal and some days are just too hard to run anymore than 3 miles. The way it’s been for me is either I feel absolutely amazing or feel like absolute trash lol I’ve run a good bit with Liz Rice and that’s been so fun :) Tempos have been pretty good so far - I’ve only gone 4-5 miles and have had to stop a few times mid run but I have also been running them a little too fast so I’m gonna focus more on slowing down in the coming weeks so I can run longer without needing to take a break. I feel like I’m in great shape but working has definitely taken a toll on my legs. This week so the first one where I’m working only 4 days so hopefully next week I feel much more rested. So with that said my mileage last week was 34 - I took off an extra day cause I really really needed it. Tata for now! :)
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