Fall?! What?! I know it’s only mid-August and I’m still hoping to squeeze in a beach getaway, but this is the right time of year to be setting fall priorities. If I want to do well in my fall 10 milers, I need to start training now.
Yep, you read that right–If I want to do well in my fall races. I’ve started getting emails about the Reston 10 Miler (September 24) and the Army 10 Miler (October 8), but I’m not sure I’m ready to make running a priority again–especially since we are eyeing a full century ride in October.
Setting Fall Priorities
I made cycling a priority this summer to get ready for the Farm To Fork Fondo, which meant giving up my weekend long runs for another day of cycling. Looking over my Garmin data, the longest run I’ve done this summer is the 9 mile run I did in San Diego in June. My longest run in July was 6 miles, and I’ve been doing shorter weekday runs (~3 miles) so I have time to do some strength training afterwards.
I like my current workout schedule, but even if I don’t plan to set any new personal records in my fall races, I need to figure out how to work in some longer runs. Otherwise, I will be really miserable after mile 8. I was able to fit in a long run this week, and I’m eyeing Thursday as a possible long run day in the week ahead. If I can manage to work at home once a week, I might be able to pull this off!
Monday: OTF + strength training
This week my heart rate was back to its usual annoying pattern–staying just below the “orange” zone even when I was running at 8.0 mph/level 3 incline. I did like the structure of this class with single blocks at each station instead of multiple changes.
After OTF, I did a few rounds of Workout 3 from Quick Strength For Runners (<<Amazon affiliate link — check it out!) at my office gym. This strength training program really paid off when I did it last winter, so I am doing it again.
Tuesday: 8 mile run
I took advantage of a working-at-home day to go for a long run. I expected cooler weather after overnight rain storms, but the air was thick with humidity. Between that, this being my longest run in a month, and the hilly route I chose, this run was difficult.
Wednesday: Indoor cycling at Revolve
There’s a bit of drama going on with management trying to
force convince instructors to lead a certain style of classes. I was glad to see my favorite Real Ride class still on the schedule, although now they are annoyingly calling it a Real Ryde.
Do you remember what I thought of Soul Cycle?
Thursday: 3 mile run + Workout 4 from Quick Strength For Runners
I think windshield wipers is the ab move I hate the most.
It’s getting hard to catch a sunrise on my runs!
My favorite CPY2 class with my favorite instructor in my favorite Athleta tights. They are the perfect weight and length to provide traction for crow and hurdler poses. Otherwise, my sweaty skin is too slippery!
Do you think others notice I wear them every week?
Saturday: 30 min treadmill workout + strength training
Overnight rain storms made me reluctant to do the Conte’s hill ride, and left the air too muggy to want to do a long run. I debated taking a full rest, but after a cup of coffee I was itching to do something. I decided to do a heart rate-based interval workout on my treadmill, sort of duplicating the Orange Theory clinic I attended a few weeks ago.
After a 5 minute warm up, I did intervals aiming for 1 minute in the “orange” zone with a 1 minute recovery of at least 30 seconds in the “green” zone. After a few intervals, it took longer recovery intervals at a slower pace to get my HR to drop to green, and by the last few I had to walk to get it down. It was a tough workout, but the 30 minutes went by quickly.
After I had cooled down, I did another session of Quick Strength For Runners, combining exercises from Workout 3 and Workout 4.
Sunday: 42 mile bike ride.
We signed up for metric century in two weeks, so I figured we should do a long ride this weekend. Plus, another round of overnight storms finally brought the humidity down, so it was a perfect day to be outside.
The weather was amazing for mid-August!
Have you set your fall priorities?
Do you have a favorite item you wear week in and week out?