sidebar | life and training 7.21 – 7.27
Heat waves been faking me out…
Late July has been absolute insanity out here. It’s impossible to go outside and not immediately feel depleted. Just this morning, I did my peak 5k workout in 86 degrees and a 77 dew point. Somehow I absolutely slayed the session, but stepping foot in the fresh air and feeling my lungs constrict immediately was not a pleasant omen for the upcoming session.
I’m a lifelong Floridian and these spells of extreme heat still startle me. I guess, though, with my experience in this climate, I’ve learned what helps me acclimate and heightens my bodily tolerance for this bullshit.
For one, and probably most importantly, the day prior (Sunday) I hydrated like a motherfucker. And I don’t mean just water: I electrolyte-loaded throughout the day to ensure my body was in good balance and the copious sweating wouldn’t disrupt my mineral concentration. I’m not a particularly salty sweater so the amount I need might be less than some people. Three GU energy tablets dissolved in about 16-20 ounces of water at a time (as well as a big ole iced peach green tea) made a tremendous difference in how I felt during my run.
Even if you don’t exercise much outdoors, electrolytes hydrate far better than water alone if you’re doing anything that involves muscle power or brainpower throughout the day.
I won’t be one of those folks who says “ruN EArlY to AVoiD thE heaT” because it’s still fucking Satan’s butthole at 4am in Florida. Finishing before or after the sun, though, is a big benefit. Humidity is awful but, with the right aforementioned hydration, is easier to manage and modify during a workout in the greasy air than when the big blazer emerges and burns a hole into the top of your head.
Heat exhaustion and heat stroke are real, kids.
Not turning this into a “Tips for running in the heat!” influencer shindig, but it’s worth noting if you’re struggling to feel decently okay during this massive countrywide heat wave we’re experiencing. It sucks, I’m with you, but a these two little tidbits can at least keep you healthy.
All in all this week was quiet. We’re readying for our trip to Savannah on Thursday and I couldn’t be more hyped. I am ready to leave town for a bit and hopefully return with a brighter mindset. I get stuck in a rut with my routine and scooting away somewhat usually refreshes my opinion of the daily grind. I often miss my schedule and am ready to get back to it after a short spell.
Wednesday I wandered out to the library for some fresh reads and to Kahwa next door for a treat. Right after I arrived at the shop the skies opened up and DUMPED rain for a good hour. Big ole squall. Very peaceful, though, sitting inside and watching the deluge spray all over the road while I was comfy and dry at my table. Ba enjoyed the visual, too.
Saturday, after a quiet day at home, J and I visited Wild Rover for dinner. This place is a hidden gem in Citrus Park, and I oft forget about it. The vibe here is unmatched by any brewery: it’s basically a cross between a pub at a beer hall, and the food is fantastic. I ordered the veggie pot roast with shrimp and a side of English chips, and J got the Cornish pasty with chips as well.
I had to attend a late work meeting on Sunday night, so needless today I am pooped today after little sleep and a big session this morning. I’ll be using the next few days to get ready for my trip, rest, and also mentally prep for my final 5K the weekend after I get back from Savannah. Lots going on these next couple weeks!
Good eats: sausage, potatoes, and zucchini, and fish taco bowls with dill slaw.
Happy new week, kids. Until next time!
The Fuck We Cooking This Week?
…A cozy and easy mac and cheese!
A Few Things I’m Digging
Electrolytes…I usually drink a tablet of my GU electrolytes each day, but lately I’ve been doing 2-3 before and after hard workouts. Makes a huge difference in how much energy I have throughout the day. A lot of people put emphasis on fueling correctly for summer workouts but electrolyte imbalance is a HUGE issue of which I think many runners are unaware.
Boiled eggs…My go-to protein source lately. I love a couple sliced on top of dill pickle or Caesar pasta salad for lunch, or on avocado toast.
This Week’s Menu
Meatless Monday…Chopped Peach and Blue Cheese Salad with Hot Honey Vinaigrette
Taco Tuesday…Chili Honey Sweet Potato Quinoa Tacos
Wednesday…One Skillet Creamy Lemon Butter Salmon Piccata
Thursday…4 Cheese Peach Garlic Butter Pizza
Friday Happy Hour…Spicy Dill Pickle Margarita
Saturday Baking…No Churn Hot Fudge Vanilla Ice Cream
Sunday BBQ…Dill Pickle Crunch Pasta Salad
Shops & Wish List
Fashion
Target…Bought a pair of comfy fleece shorts similar to these (the exact style is sold out now) and took advantage of a shoe sale to snag the last of these adorable two-band wedge heels.
Skincare & Wellness
Pacifica…Need a vitamin c serum restock since I’m near out of my current one…Curious about their illuminating lotion (seems similar to Versed’s glow drops) or the Crystal Lit glisten drops.
e.l.f…Want to give some of their skincare another try. Eyeing the Clean Freak daily cleanser and the Gel-Yea facial moisturizer…mostly because I like the name.
Week in Training
Monday, 7.21: 9.3 miles, 10:02 pace + 30 minute legs
84 degrees with a 74 dew point upon waking at 4am. Yikes. This morning’s protocol: 8 x split 600m as 400m @ 5k, 1 minute recovery, 200m @ 3kish, 2 minute recovery, then 3 x 100m strong. Hit my goal nicely on the 400s and the 200s were largely faster than I expected! 400 splits; 7:25, 7:23, 7:25, 7:18, 7:22, 7:22, 7:20, 7:23. 200 splits: 6:54, 7:04, 6:48, 6:47, 6:48, 6:56, 7:01, 6:43. 100 splits: 6:15, 6:14, 6:20. This felt very strong throughout and I’m pleased with what I accomplished even though my 200s were kinda everywhere.
Before my leg workout I chugged a bottle of electrolytes I prepped and placed in the gym. Having this ready for me made a huge difference in how I felt when I lifted. I felt replenished instead of depleted like I usually do after these hot sessions.
Strength:
- 3 x 12 squat to lunge 40#
- 3 x 15 wide leg press 170#
- 4 x 12 curtsy lunge 60#
- 3 x 8 ea. sit squat 10#
- 3 x 15 hip thrust 60#
- 3 x 8 ea. eccentric stepdown 8#
- :30 ea. Copenhagen plank
Tuesday, 7.22: 4.25 miles, 11:33 pace + 15 minute core
Extra slow miles since it was over 80 degrees with a 77 dew point at 4am. Can’t wait to do speedwork in this crap tomorrow!
Wednesday, 7.23: 8.25 miles, 9:29 pace + 30 minute legs
Big fat threshold workout in 82 degrees let’s goooo! Broke up the threshold paces into intervals and ended up having a great workout. 2 x (1600, 1K, 800m) with paces descending from threshold to 10K to critical velocity. 75 second recoveries between intervals and 2:30 between sets. 8:02 average for both the 1600s, 7:52 and 7:51 for the 1Ks, and 7:40 and 7:43 (that may be wrong, it’s a GPS deadzone there) for the 800s. Very happy with how this turned out and oddly the 800s felt the smoothest.
Strength:
- 3 x 8 ea. single leg deadlift 60#
- 3 x 12 sumo squat 60#
- 3 x 10 ea. single leg press 100#
- 3 x 15 ea. supported skater squat
- 4 x 6 clean and press 20# on bar
- 3 x 10 ea. diagonal leg extension 10#
Thursday, 7.24: 4.25 miles, 11:20 pace
Nice and chill recovery run this morning, to a beautiful sunrise and with a gorgeous breeze!
Friday, 7.25: 6 miles, 10:54 pace + 30 minute upper body
Legs were fast asleep this morning. Big zzzs. Ran 8 x 100m with 2 minute recovery, averaged 5:39 over the intervals. Not my best work, but sometimes the pep just isn’t there!
Strength:
- 4 x 8 chest press 70#
- 2 x 6/2 x 10 narrow lat pulldown 70/60#
- 3 x 12 biceps curl 15#
- 3 x 8 Arnold 15#
- 3 x 10 triceps pressdown 28#
- 3 x 16 deadbug 25#
- 3 x 10 ea. standing oblique leans 25#
Saturday, 7.26: 11.5 miles, 11:10 pace
Still and sticky, heat advisory issued for later, but the run felt pretty good and I kept my heart rate manageable. Easy run paces don’t matter, folks! As long as I’m running my workouts well, my endurance runs can be as slow as needed. I know come fall I’ll see the 10:xx range again so I’m not worried.
Sunday, 7.27: 2.25 mile walk (33:28)
Total running mileage: 43.5
