Within the course of a week, the weather transformed from a chilly, lingering spring to summer weather. On Monday, the temperatures were in the low 40s during my run – which has been the standard for morning runs over the past several months. By Saturday, it was 60 degrees early on in the morning and the temperature reached the high 70s on Sunday. While there’s still snow in the mountains, the start of summer has very much arrived.
This past week was a busy work week (in a very good way), so I needed the mental relaxation that running brings. I haven’t run 6 days per week since the peak week of marathon training, so I kept my mileage at the same level as I have recently (32 miles for this week) and kept the paces comfortable.
Monday: 7 mile run
Ollie and I ran a simple half an hour out, half an hour back run. The weather was cool and pleasant and the run felt close to effortless: smooth, steady, and enjoyable.
Tuesday: 4 mile run + 30 minutes strength training
We ran on the treadmills due to a threat of thunderstorms. Of course, the storm settled during our run, but we were already on the treadmills. Each time I run on the treadmill now, I marvel at how I used to run on the treadmill all the time in college and grad school. Granted, the NordicTrack I owned for a few years didn’t make my stride feel short and hips feel tight as our gym treadmills do. But still, 4 miles on the treadmill feels exponentially longer than 4 miles on the road.
Later that evening, it was back to the gym for some strength training.
2 x 10 single leg deadlift with kettlebell
2 x 10 single arm kettlebell push press
3 x 10 kettlebell swings
3 x 10 kettlebell goblet squats
3 x 8 stability ball pikes
3 x 10 stability ball hamstring curls with arms raised straight up
3 x 10 stability ball deadbugs
1 x Turkish get up per side
Stability ball pikes, as I said last week, are satisfyingly challenging. I’m hoping they strengthen my back and shoulders well while also improving core and hip strength. The deceptively hard exercise was raising my arms up off the ground for the hamstring curls – it felt like it doubled the need for my core to stabilize. I enjoy strength training moves that require precise effort and focus, so this was a really good workout!
Wednesday: 4 mile run
I ran the progression run workout I shared last week, although we didn’t set out with the intention of doing some harder run. The pace felt good and comfortable at the end of the run and we picked up to a 7:45/mile for the last mile, including up the steep hill that our runs finish on. It always feels so good to inject some faster running into a week of easy paced miles.
Thursday: 4 mile run & 25 minutes Pilates
Ryan and I took both dogs with us and kept this run slow and easy. I felt the fatigue of the workweek accumulating, and when I feel stressed, easy miles offer the most stress relief. Even a short early morning run can make a significant difference in terms of mental and physical relaxation.
I picked a shorter Pilatesology magic circle workout and modified it with some harder exercises such as the roll over and different variations of the teaser. It’s amazing the difference that a workout like Pilates can make after spending all day hunched over a computer – I felt completely refreshed.
Friday: 4 mile run & 20 minutes strength training
Another good morning run with Ryan and Ollie. I love running with my running buddies – their company brings new life to the easy miles of off-season.
I wasn’t planning on strength training, but after spending some time at the gym filming videos for my Marathon Training Group, I decided to squeeze in a short strength workout. I was already there in workout clothes, so why not? I did a similar workout to Monday but with fewer sets and no push presses.
Saturday: 9 mile run
After months of running in temperatures in the 40s, 58 degrees felt so hot on a run. Thankfully, the trees along our route offered respite. Ryan and I ran Ollie for the first 6 miles (capping off another 25 mile week for him) and then Charlie for the final 3 miles. We kept our pace comfortable, right around a 9:00 minute mile, to keep both ourselves and the dogs comfortable in the heat.
Sunday: Rest day
Our hiking situation has been less than ideal lately. Our favorite hikes are still covered in snow at the top, which means postholing and poorly marked trails. The hikes that are open are the popular hikes that attract a better portion of the Seattle area population once the weather warms up. Despite arriving at the trailhead at 9 AM, the parking lot was overflowing and we couldn’t park anywhere nearby.
So instead, we took the dogs to the dog park! Ollie recently realized that our apartment complex has a pool and desperately wants to swim in it. The dog park has access to the Sammamish River, so we thought Ollie would want to swim. He spent over an hour mustering up the nerve to jump in and then panicking, while Charlie kept a dutiful eye on his younger brother.
Has summer arrived where you live?
How was your week in running?