In case you missed my coffee date update, my running buddy is temporarily sidelined, which means I’ve got a few weeks of solo summer running ahead of me.
Scooby’s doing well
but has a several inches long incision healing under that t-shirt.
Solo Summer Running
Scooby’s surgery wasn’t until Wednesday, but it was too warm early in the week to take him running, so I was on my own for all my runs this week. I worked from home Thursday to help my husband keep an eye on him. After taking Scooby for the slowest walk ever, I did a short Peloton pre-run warmup and headed back outside for 6.1 miles on my own.
It seemed wrong to earn my 1K walking class badge for this walk—I’m guessing we barely covered 1/3 mile in 20 minutes!
By Saturday Scooby was back to his normal walking pace, so we did our 0.9 mile loop before I headed back out for another solo run—this time for 6.25 miles.
He looks kinda cute in his t-shirts!
It was a really nice morning, but I pushed my pace doing the 6 min tempo intervals of Alex K’s 60 min outdoor run, so I was hot and tired by the end. 🥵
🇺🇸 I enjoyed my post-run popsicle! 🇺🇸
My outdoor runs with Scooby are usually at an easy pace with lots of stops. Running solo is a different experience where I can test my speed and endurance without the treadmill to keep me going.
With my relaxed morning schedule this week, I decided to try Jess’s 3-Day split program. It has three 45-minute classes: upper body push, lower body + core, upper body pull.
In each class there are 4 main exercises you do for 4 sets with ample rest to use heavy weights, interspersed with two rounds of 2 accessory exercises done as super sets.
It’s meant to be repeated for 4-8 weeks, but I think it’s a one and one for me. I understand the theory and value of hypertrophy-based workouts, but I don’t enjoy doing them—the long rests drive me crazy! The 45 min length also makes it hard for me to fit in cardio and strength—especially now that I have to walk Scooby separately. I paired Monday’s class with a 20 min tread run, and Friday’s with Tunde’s Cynthia Erivo ride—it was sooo good!
I also worked in one of CDE’s 30 min SIIT rides. This one had eight 30 second intervals. I pushed myself hard and still felt that almost-shaky feeling after my shower.
It’s interesting that my output, resistance, and speed reflect the intervals
while my cadence is more uneven.
And that’s a wrap of my first week of solo summer running!
A huge thank you to Deborah and Kim for hosting the Weekly Run Down link up.
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
I ended up going back to Andy’s split again so will be curious to see what you think of Jess’. I do like the structure of a split program but can’t do the same thing for weeks. I’m sure it’s weird not having Scooby to go on runs and walks with. Hope he is feeling back to himself soon!
Jess’s classes were good — the format is just not a good fit for me.
Poor Scooby! But he’s rocking those recovery t-shirts like a champ! Glad to hear he’s healing well.
Sounds like you made the most of your solo runs! That 6-minute tempo effort in the heat is no joke – definitely popsicle-worthy.
I hope Scooby will be back on the loop with you soon. In the meantime, enjoy the freedom to push the pace!
Yeah, the run had six 6 min tempo blocks with 1 min recovery between the first two, then 4 min between the next block of 3, etc. It was tought!
Scooby looks VERY cute in his t-shirts. Sounds like he’s recovering well- I bet you miss your running buddy.
I usually rest 3 minutes between sets at the gym, and it IS a long time.
I like your patriotic popsicle! Sounds like a great week.
I would lose my mind with 3 min rests — or do some core work!
ooh that popsicle looks SO refreshing! I just realized I have ZERO of those frozen treats in my freezer. Did Scooby have a 4th of July t-shirt to wear?
Oh no, poor Scooby! He is super cute in his t-shirts. I love the bike top!
Are you missing him on your runs or are you enjoying the different opportunities you have with running solo?
I’m loving Scooby in the t-shirts! Is he not minding them? Cocoa hates when we dress her up in even a headband–I’m not sure how’d she take to a shirt. Glad he’s healing well!
I can see how different it would be running without your dog when you typically run together. I hope he’s feeling 100% soon!
Aww Scooby! He does look so adorable in his outfits though – love that you can get him to do that! I also love your patriotic getup and summer running gear. Hopefully he’s feeling better soon and you’re able to perhaps enjoy some of the freedom with not running with him? But I’m sure you miss him as well!
Oh poor Scooby! He does look adorable in those t-shirts though. Need to catch up on your coffee post to hear what’s going on!
I miss bombpopsicles! That looks so delish.
Sweet Scooby. I’m glad everything went well, but I’m sure he’s going to miss running with you!
Popsicles are always so great to cool down after a hot run.
I’m excited to see how your solo running goes.