I’ve Missed You Guys!

WARNING LONG POST AHEAD!  Yes, yes, it’s been awhile.  But I warned you in my last post.  Work is just insane right now.  All good things, but I’ve had to prioritize my time a little.  Hopefully it will settle down in a couple of weeks.

So what exactly have I been up to?  Well besides work, I have been continuing to train for the Baltimore Half, I ran the Charles Street 12, and I got a few new pieces of gear.

Lets start with Baltimore training.  When we last spoke, I had just wrapped up week 5.  I’m now about to start week 10.  I just realized I have 4 more long runs until the race.  Wow, time sure does fly doesn’t it?  Training has been going well, except for the fact that I have unfortunately missed the last few weeks of tempo runs.  First it was due to work, then weather, then just pure exhaustion.  This past week it was raining in the morning, so I planned to go after work, then I got out of work an hour later than I wanted, it was still rainy and I just bailed (it’s a step back week anyway.)  Or so I reasoned.  I’m recommitting this week, so it will get done, come hell or high water.

Mileage counts have been:

Week 6 – 13.3
Week 7 – 15
Week 8 – 16.2
Week 9 – 10

This week I’ve got a track workout Tuesday, tempo on Thursday, and 12 on Saturday.  I have to be honest though, I’m so sick of training.  I’ve been training for races since February.  In May it was the Frederick Half, then in June it was the Baltimore 10, and then last weekend it was the Charles Street 12.  The Baltimore Half will be my last long distance race and I’m so glad that I’ll be done with it for a while.  I need a break from long distances.  If I was just running for fun, maybe I’d feel differently.  There is just pressure (self-imposed) to perform and run well, so it’s just been a bit draining.

Next on my adventures over the past month was the Charles Street 12.

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Facebook followers got this last week. At mile 11.9 I found a small droplet of energy I didn’t know was left and booked it to the finish.

I won’t bore you with a full on race recap, because you can read a nice recap over on Salt’s, Lisa’s, and Amber’s (who placed 3rd in her age group wahoo!) pages.  But I will share my tale.  This was the FINAL installment of Charm City Run’s B3 race series.  It started north of Baltimore City and for 8 of the 12 miles took Charles Street all the way down into the city.  It was my first time running and this race was a doozy.  It is net downhill, but that doesn’t mean downhill.  It was a typical Baltimore City run loaded with rolling hills, awesome city views.  The weather was overcast, but HUMID!  I was running it as a training run, so I wasn’t trying to race it (but I did have a super secret time goal – spoiler alert, I didn’t make it).  The humidity got to me as did the need for the bathroom at mile 6.  I waited much longer than I would have liked.  There were several downhills that I took way too fast and then at mile 10 when it flattened out, I was just dragging.  The last two miles were a real struggle for me – the sun had made its way out at that point and there were no more downhills to ride to the finish.  Oh well, I made it to the finish in one piece and collected my bling.  I felt pretty beat up last week following the race, so I took it easy (step back week as I mentioned).

This race was really fun and challenging.  Not sure if I will do it next year or not, but I would definitely run it again – I love my Charm City Run races.  The premium was nice, it was an Under Armour waffle long sleeve shirt.  It was kinda odd, but I have so many tech shirts it was a nice change of pace.  I Will (see what I did there Under Armour?) definitely be sporting it once he weather cools a bit.  The B3 premium was a really nice Under Armour gym bag.  I think it was originally advertised as a vest so this was a really nice surprise.  The color is a weird reddish brown, but whatevs, it’s still a really nice bag.   I’ve already used it on an overnight trip Labor Day weekend.

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Next on my adventures…new gear!  Everyone loves new gear…but not new gear they really weren’t in the market for.  Like a new Garmin.  In my last post I mentioned how my Garmin 110 was acting funky, well Garmin support couldn’t help, so a new 220 it was.  I haven’t used all the features yet, but I’m loving the wireless syncing.  That is just amazing and so worth it.  I’m actually really excited to use the Workout function and download some workouts to try on my own.
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Next on the gear list is new shoes, no pic yet as I just ordered them today.  I’ve been rotating between a pair of Saucony Triumph 11s and ASICS Nimbuses for the better part of the year.  I was starting to feel the pavement towards the end my long runs.  I actually had been looking for a while, just trying to find a deal.  Since I need a wide shoe, its hard to find my size in stock, so I bit the bullet and just got the Nimbus 17s.   Now was the time to get them so I can break them in before the half.  So I’ll wear these Nimbuses exclusively until I can get a deal on a second pair.

Then yesterday there was this:

   

Charlotte ran the first race of the Charm City Run Kids Cross Country Series.  To say she was excited was an understatement.  She was in the 4 and under age group and they ran one loop around the track.  It was so cute.  I ran with her and she did such a good job.  Before the race I told her that if she gets tired to just slow down, but don’t stop running.  Well during the race she stopped a time or two but I encouraged her and we ran holding hands.  When she made it to the finish – she had the biggest smile on her face.  She kept saying “I did it!”  It’s not her first kids race, but it was the longest.  Our next one is in two weeks.

Anyone with the Garmin 220, what’s your favorite feature?  How do you break in new shoes?  How is your training going?

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Baltimore Half – Week 5

Good morning and happy Monday!  I hope you had a wonderful weekend.  Mine was pretty good…a step back long run, a low key Saturday, and a pool day on Sunday.  We also had some great running weather last week.  After the storms passed through on Tuesday or Wednesday, the mornings were really cool.  It was almost a sin to NOT run on Thursday or Friday.  The negative from this weekend?  My Garmin erased it’s history – I’m 100% sure I didn’t do it.  It’s not that big of a deal since I literally had just synced it on Tuesday and I double track everything on Map My Run, but I hadn’t uploaded my long run to Garmin Connect yet and I like looking at my routes and splits.  My long run Saturday was faster than I’ve been running and I really wanted to look at my splits (stomping foot).

My Garmin has been acting wonky a bit lately, sometimes freezing when I go to look at the history, so I have to get it on a charger before I can do anything with it.  I’ve only had it about 18 months, it shouldn’t be doing that right?  I’ve got a 110.  Is it time for an upgrade?  (I’d love some wireless syncing action and step tracking.)

I had a good week of workouts including the brutal track work out on Tuesday.

8/9 – Rest Day

8/10 – PT exercises, foam rolling, & stretching – I was still feeling Saturday’s run.

8/11 – 4.83 Miles of Speed Work – This was a crazy ladder workout that had us doing 4x200s, 3x400s, 2x800s, and 1×1600.  I did most of the 200s and 400s a touch too fast so the 800s and the 1600 were just about finishing.  Last year, I might not have finished, so there’s victory in that.

8/12 – Yoga with Adrienne – This one was called Strengthen & Lengthen, I wanted some lengthening after Tuesday night’s workout.  I can’t recommend her videos enough.  She has a great personality and describes yoga as feeling “yummy”.  I want to be her friend!

8/13 – Unintentional Rest Day – had to travel for work

8/14 – 2.2 easyish miles – Because I missed my Tempo Run on Thursday, I wanted to get a few easy miles in.  I ended up running the last 1.2 miles much faster than I wanted only because I hit a nice downhill during the second mile and rode the momentum until I got back to my house.  I’d love to know what my splits were (see Garmin drama above.)

8/15 – 7 Miles – This was a step back week, so I only had to go 7.  I ended up running this faster than usual, I’ll attribute it to the downhills in the beginning.  I definitely started out faster than I wanted.  Like I mentioned earlier, I wish I could review my splits, but that damn Garmin (shaking fist).

Total Miles – 14.03

So what’s on the schedule this week?  More of the same, with 10 miles planned on Saturday.  Although I still need to get in some strength work, so I have Jillian Michael’s on standby.  Work is about to get super busy for about 6 weeks, so I’m not sure how regular my posts will be, not that I’m posting a ton right now anyway.  But in case I disappear, you’ll know why.

How long should my Garmin last?  Any recs on an upgrade?  How is your training going?

Friday  Five – Running Tips for Newbies

TGIF!  And I mean that!  The first week back at work after vacation was a doozy.

It’s been a minute since I last joined in on a Friday Five.  I’m happy to have found a few extra minutes to join in on the fun today!  Thanks to the DC Trifecta, Courtney, Mar, and Cynthia, for hosting every week.

Friday Five

So what are my five running tips?  These are just a few things I’ve learned over the past 18 months of running – hopefully any newbie runners out there can benefit.

Stretch!  (and cross train) – I can’t stress stretching and rolling enough.  It definitely makes such a difference in how you feel and how a long run can make you feel the day after.  I have a stick roller and a foam roller that I use.  A rolling pin can come in handy too, there just isn’t any texture to it.  Cross training is just as important because it adds variety and can help keep your entire body strong for the repetitive motion of running (i.e. your core.)  One of my favorite forms of cross training is yoga, it can be as hard or as easy as you want it to be, you can do it virtually anywhere, and it helps out with the stretching.

Embrace your pace.  No matter what your comfortable pace is, embrace it.  I’m slow.  There I said it.  But I’m still running.  I’d like to be faster, but it’s not going to happen overnight.  Most of my other running friends are faster than me, and I’m not trying to keep up.  The one thing I’ve learned, this summer especially, is to run your slow easy runs, just that – slow and easy.   Last summer I was always trying to run everything as fast as I could, or at least at a faster pace than I was truly capable of, which resulted in a lot of walk breaks and not so fun runs.  So I’m taking my paces seriously, running slow when I need to and running faster when I’m supposed to.  It’s made everything seem much more manageable this training cycle.

Carry Water.  Even if I’m just going out for a few miles, I carry water (especially in the summer).  Even at races, I carry water (see above, in snow even!).  Some people rely on aid stations, but if I’m carrying water, I don’t need to stop.  It’s really just the comfort of knowing I can have water when I want it and not be thirsting until the next aid station.  When I’m out running in my neighborhood, there are no water stops.  There is a Dunkin Donuts, but I only step foot in there during a run if I need the loo.  (After my run is a different story – large iced coffee please!).  If you carry water no other time, at least carry it in the summer.  It’s so humid around here in MD that even at 60 degrees, I’m schvitzing more than a sinner in church.

If it hurts, stop. Period.  Running shouldn’t hurt.  I’m not talking the heavy legs, soreness from yesterday’s yoga class.  I’m talking pain.  Don’t run through pain.  Get it checked out.  You don’t want to make things worse.  Last summer when I hurt my knee, I rested a bit and then tried to run again and it was excrutiating.  I knew it wasn’t right.  I ended up having 6 weeks of no running, but had I continued to try and run through the pain, it could have turned into months of no running.  No bueno.  Get checked out, take some prescribed rest, and then get back out there (when you are given the go ahead!)

Don’t Beat Yourself Up.  Over your pace, over a missed workout, over your bad run, over your bad race.  Just don’t.  You are out there and doing more than someone who’s sitting at home with a bag of cheetos – so pat yourself on the back.  If you have a bad run, think about what you could have done better and aim to improve on that next time.  In the HR world we call those “areas of opportunity”.  If you are just too tired to get up and run or workout – it’s okay!  Sleep in and get up early tomorrow!  Just yesterday I had to miss my tempo run because I had to get up early for work and got home too late to fit in the run.  So you know what, I got up and did a couple miles today – it wasn’t a tempo run, but I got up and did something.  Running should be fun and if you are constantly beating  yourself up over mistakes or how slow you are, the fun isn’t going to last.  Then you’ll be asking your buddy on the couch to pass the cheetos.
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So those are my tips.  I can’t wait to read everyone else’s!

 

Anything fun planned for your weekend?  If it wasn’t Cheetos on the couch, what would you be passing around?

 

Baltimore Half – Week 3 & Week 4

Looks like it’s been two weeks since I’ve posted an update.  I’ve been more MIA than usual the past two weeks because I was preparing for and going on vacation!  Charlotte and I left Saturday the 1st and we enjoyed long glorious days at the beach with her cousins and my brothers.  I’ve been going to either Rehoboth or Bethany Beach in Delaware since I was a kid.  We’ve stayed in Bethany every year since the 90s, but we always head to the Rehoboth boardwalk to visit Funland.  I love watching Charlotte ride the same rides I rode as a kid.  This was probably the best beach week I’ve had in a long time, the weather was perfect all week long.

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Dig a hole they can’t climb out of…perfect beach baby sitter!

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Yes I was in a house with 8 kids…

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Selfie on the helicopters

I haven’t taken a vacation all year, so it has been really nice to be disconnected from work and those types of obligations.  I forgot how nice it was to take off a full week at a time.  I tend to take long weekends and just do housework or other errands.  Those Ocean City ads are right!  (Our Ocean City MD billboard ads state, “Vacation Days are for Water Parks, Not Power Washing”)

This also happened:

 

 

Yes, I registered for the Cleveland Half Marathon next May.  It was early bird pricing and I couldn’t pass up he $50 price tag.

I was able to get some workouts in since I’m still getting up early, the only thing that suffers while on vacation is my diet.  During the day at the beach we snack on celery sticks and peanut butter, apples, bananas, popcorn, and pretzel crisps.  Dinners have usually been decent, but there is an extreme lack of fruits and vegetables.  Plus, there is usually a lot more beer in the house than at home.

Here are my workouts for Week 3 (at home two weeks ago):

7/27 – A little yoga, stretching, foam rolling, core work

7/28 Yoga in the AM – I’m loving these Yoga with Adrienne videos, 2.76 mile Hill Workout in PM The hill workout was totally humbling. It was hot, humid, and a big freakin’ hill. We had a .33 mile climb followed by a .22 mile jog down. We were to do that 4-5 times. I stopped at 4, but after I left, I felt bad for not going for 5. They weren’t easy, I was walking by the time I was halfway up the hill. Even with slowing down. It was brutal in the moment, but I feel like I should do workouts like that more often.

7/29 – Rest Day – Seems like Wednesday has become an unintentional rest day due to the late Tuesday workouts. I’ve been trying to make sure to stretch in the evenings though.

7/30 – 2.12 mile Tempo Run – It was so nasty Thursday morning…so nasty humid, 93% to be exact.  I did my 5 minute warm up, but had trouble keeping my tempo pace for the next 20 minutes. My cool down ended up being a walk.

7/31 – PT, Myrtles, & stretching

8/1 – 9 Miles – On the NCR trail. Felt good the entire run. I did a good job keeping my pace consistent and completed a fast finish mile.

Total Miles – 13.88 miles

 

Here are my workouts for Week 4 (at the beach):

8/3 – PT, core work (planks and side planks), a little yoga

8/4 – 3.28 miles – at home this would have been a track workout, so I added some fartleks to my run.  I did a one mile warm up and two miles of fartleks of varying distances.  The first mile was much faster than I wanted since it’s so flat out here.  The last mile and a half was right into the wind.  It made it difficult, but the wind felt so good.

8/5 – a little PT, a little yoga, and a little stretching

8/6 – 2.93 miles – This was a tempo run, 10x20x7.  I should have cooled down for 10, but I made it back to the house at 7 minutes.  I’m really starting to enjoy tempo runs.  Is that crazy?  I wish I had gotten up a smidge earlier, but I still got a great picture of the sunrise this morning:

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8/7 – Rest Day

8/8 – 9 miles – Downtown and a total struggle.  I had planned to do 10 but I just wasn’t feeling it.  My running partner and I took a wrong turn which cut our run a little short anyway.  This happened to me last year too – a bad post-vacation long run.  A week of poor eating (and drinking) and definitely poor hydration all week probably didn’t help.

Total Miles – 15.21

So there you have it – two weeks of decent runs and workouts.  Goal this week – do a yoga video on Tuesday AM and a strength workout on Wednesday.  Still not getting my strength workouts done.  Oh and look at that, the Chuck 12 is less than a month away.   That really creeped up on me.  I’m using it as a training run, so my long runs over the next week will put me at 12 by race day.  (Hopefully I’ll survive).

How does going on vacation impact your workouts?  Or do you let it?  Despite your best efforts, is there something you mean to do but never get around to doing during your training cycles?

 

 

 

 

 

 

Workout Review 7/6 – 7/12

Happy Monday!  It was a quiet, yet busy weekend.  Not sure why it felt so busy, but it did fly by.  My first run of training season was on Saturday morning.  Then I came home, took Charlotte to gymnastics, and then went to get my hair cut that afternoon.  Sunday I did a quick 2-mile run with my cousin (still sore from the day before), went to the pool, then crashed on the couch late in the afternoon.  Charlotte was insane yesterday, hence why I probably felt like I was so busy.

I did have a good week of workouts so here you go:

7/6 – PT & core – my usual routine of all manners of leg lifts along with some sets of the plank exercises I did during my plank challenge.

7/7 – 3 miles – this was just a plain old vanilla run.  I had thought it was going to be rainy and gloomy, but the sky actually cleared up a bit by the time I got outside.

7/8 – unintentional rest day – I was just to tired to get up.

7/9 – hills, 2.02 miles – I should have run a little bit after finishing the last one, but I was running on the mini hill in front of my building and after my last sprint, I decided against it.  Next time I’ll remember that I can’t do them in front of my house.  I did a mile warm up and then did 6 x 30 second sprints up the hill…some were 29.  I was pretty consistent with my sprints though, even negative splitting.

7/10 – PT, arms, core, stretching & rolling – I wanted to make up for my rest day on Wednesday, but not go too crazy since I had a long run scheduled the next morning, so I did some PT and some bicep, tricep, & shoulder work with dumbbells.  I did a few sets of planks and then did a lot of stretching and spent some time snuggling my foam roller.  My legs were feeling tight, particularly my glutes, hams, and calves (thanks hills) so I wanted to get them loose for Saturday.

7/11 – 4.52 miles – Six miles was the plan.  We met at the Charm City Run store and I met up with my pals from last summer.  Three of us had wanted to do six, the other has not been running and was only going to do three.  So I decided to take the 3 miler with her, then turn around and go back out to get my six.  While running and chatting though, I convinced her to run the big loop with me again and hopefully that would put us at 5.  She was game and we did that and finished up at the store…I was a little disappointed though that it only turned out to be 4.5.  I’m not going to sweat about the mileage today – I have 14 weeks to get to where I need to be for Baltimore in October.

7/12 – 2 Miles – My cousin had texted me Saturday asking if I was up for a run.  She’s just coming off a minor back injury and hasn’t been running so she was up for as little or as much as I wanted.  Since I was still beating myself up over the missed miles from the day before I figured a quickie 2 miler would be okay.  So we met up on the trail and did our 2 miles.  Then we ended up walking and chatting another mile.

Total Miles – 11.54

So now I’m officially in Baltimore Half Training!  Tomorrow is my 2 mile time trial to set my paces for the season.  This is an all out 2 miles that we will then plug into McMillan to get our training paces for the season for both long runs and the track.  I really want to get my paces down and understand pacing.  I’ve mentioned before that I run everything the same and my overall goals for the Baltimore Half this year is to get my pacing right so I can run a strong race.  My short term goal for Tuesday?  Just to run it faster than I did last year.

How was your weekend?  How is your training going?

Weekly Workouts 6/16-6/22

Happy Tuesday!  I hope you all had a wonderful weekend!  I know a few of you raced at Grandma’s Marathon and I can’t wait to hear read all about it.  I’m just now catching up on some things from over the weekend.  It seems that lately whenever I have free time, I don’t necessarily want to spend it doing anything that requires brain activity.

Last week was pretty good.  I completed the third week of planks and I’m finishing up the final days now….I missed a few days of it last week, so I picked up where I left off and I’m scheduled to end it on Friday I think with a final plank test.  Last week I tried a new recipe in the crock pot.  Italian Beef sandwiches.  Not really healthy, but a nice change up.  They were even Charlotte approved!

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Just take a 3-3.5 lb chuck roast, throw it in the crockpot with some italian dressing mix, roasted red peppers, and some mild banana pepper rings.  Cook on low 7-8 hours.  Shred & serve!  We had ours on hoagie rolls with provolone cheese.  I put some extra red peppers and banana peppers on mine.

So last weeks workouts went as such:

6/16 – Plank Challenge D21 & 2.2 Miles – This was my plank test, as I mentioned last week I did a 2:12.  I also did a brief run in my neighborhood.  I forgot to take my Garmin with me and thought, “no problem, I’ll use Map My Run!”  Then of course I paused it while I was putting my phone back in my SpiBelt.  I know that I ran about 2.2 when I mapped it out, but I have no idea of the time…which is okay.  One benefit of using Map My Run (if you keep your phone in a belt) is you get to run by feel and can’t check your pace every thirty seconds, but you can still track your run.  When you hear your splits, the mile is already over and you can’t do anything about it.

6/17 – Plank Challenge D22, No More Trouble Zones – The plank challenges are starting to take a long time now.  Between the multiple types of planks and the multiple sets, they are turning into 20 minute ordeals…not a bad thing, but doesn’t leave much time for anything else if you are pressed for time in the AM (like I usually am.)


6/18 – Rest – I got up to run, but just felt so tired.  I even had my clothes on.  I started to head out of my bedroom after changing then decided to crawl back into bed.  With my running clothes still on.

6/19 – Hill repeats, 2.34 miles-  This was another fun hill workout.  I made sure to switch my Garmin to manual laps so I could track my time.  The hill was .15-.17 depending on where I stopped and fairly steep.  I don’t know what I’m trying to do on these hill repeats other than run up the hill as fast as I can.  I did a mile warm up and then did three repeats, with a jog back down the hill to cool down and a brief pause before starting the next one.  Then I jogged back home (only about a quarter mile.)  I did negative split the hill repeats, so that’s a positive.  The next time I do it, I’m going to do five.  After I got home, I felt I could have done a few more.

6/20 – 5.5 miles – Most people would not have done a long run after doing the hill workout the day before but I thought it was supposed rain on Sunday morning, so I went out to get my 5 miles in.  It was humid, but overcast so the sun was not beating down.  It was a good run.  I started out slow like I wanted, picked it up in mile 2, miles 3 &4 were my worst (I hit the worst hill at mile 3), but in the 5th I somehow was able to pick it up and the last half mile was amazeballs (thank you downhills!)

6/21 – Plank Challenge D23, PT exercises

6/22 – Plank Challenge D24, Yoga Meltdown – I haven’t done the Yoga Meltdown in a while, so between that video yesterday and my hilly run this morning, my but is screaming!

Total Miles – 10.04

 How was your week? 

 

Weekly Workouts 6/9 – 6/15

Happy Tuesday!  I don’t know when I started doing these workout reviews on Tuesdays – I must have missed a few Mondays and thought “what the heck?”  I’ll probably get back to Mondays when I start my half training again in a few weeks.

I had a fun weekend.  I did the Charm City Run Timonium Anniversary Run on Saturday morning.  Salt was there with little B. and so was my friend Anna from my half group (she signed up again this summer!  yeah!)  We went out for 4 hilly miles and those hills…oh the hills.  And the heat…and the humidity!  I’m glad I can just go out and run without layering up, but seriously, there was no spring, we went from winter to summer.  The humidity the past few weeks has been awful too and there doesn’t appear to be any end in sight.  Get used to it or bust!

Saturday night my mom came up to watch Charlotte and Brian and I finally went out for our 9th anniversary.  (Our anniversary was actually at the end of May).  When I think about it sometimes, we were babies when we got married (26) and I still can’t believe it’s been 9 years already.  The time has flown by.  We celebrated by going to Ruth’s Chris for dinner.  We each got a house salad and a filet.  We split some mashed potatoes and I also had some broiled tomatoes which were fantastic.   After dinner we had a free movie pass so we went to see San Andreas (they wouldn’t take passes for Jurassic World).  Not bad for your run of the mill disaster movie.  I can count on one hand the times we’ve gone out for dinner and a movie since Charlotte was born.  It was such a treat!

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Yes, we totally housed the flourless chocolate cake.

Sunday morning we went to the pool first thing when it opened and came home after lunch.  We had the rest of the day to just hang out and do some Sunday relaxing.

Last week was tough.  My legs remained sore from the 10 Miler the previous Saturday so I was doing a lot of low key workouts and a lot of stretching up until this past weekend’s 4 mile run.

6/9 – Plank Challenge Day 14 – 2:02, stretching, foam rolling

6/10 – 2 miles, Plank Challenge D15

6/11 – rest day

6/12 – Plank Challenge D16, 20 minutes of Yoga for Athletes

6/13 – 4 miles

6/14 – Plank Challenge D18, PT Exercises.

6/15 – 30 minutes of Pure Burn Pure Strength

Total Miles – 6 miles

Week 2 Plank – 2:02

Since I do the Plank Tests on Tuesday mornings, it’s kinda silly to wait all week to see how long my planks are so here is my plank time from this morning – the end of week 3 test.

Week 3 Plank – 2:16

I’m finding with the planks that it’s not necessarily the strength to hold it, but the mental ability to keep holding it.  I’ve taken to putting on a song and just closing my eyes and singing along.  The minute I take a look at the timer and it’s not where I wish it was, I start to waver a bit – so back to the second verse.  🙂

This week my plan is to get 3 runs in, with Saturday or Sunday being a long run of 5 or 6 miles, and do cross training on other days.  I really need to get acclimated to this humidity.  I know I will – it’s not like I’ve never done it before.  This week will be my last week of the plank challenge.  I’m going to continue to plank, in addition to other core work, but I might try to find a glute / butt challenge.  I know I could use some work in firming strengthening that area up plus it will help with my running.

Do you like doing 30 day challenges?  What are your goals for the week?  At the risk of being redundant (I’m sure it’s being talked about all over the running blogosphere) – what’s your one hot weather running tip?