Mile Markers: Summer Acclimation

Mile Markers: Summer Acclimation

Last week’s workouts were scaled back. Finally, warm temperatures arrived in the Midwest – and the shift from running in 50 degree weather to some runs in 70-75 degree weather meant reducing mileage and slowing down. Granted, June would have been an acclimation month no matter what. If I wasn’t pregnant, I would still need to acclimate to the first summer back in the Midwest before fall marathon training began. 

Acclimating to summer running is no joke at 24 weeks pregnant! 

On the baby front, we’re 16 weeks away from my due date. That’s one marathon training cycle until she arrives. I’m focusing on pelvic floor and core (particularly transverse abdominis) strength right now to minimize the risk of pelvic floor dysfunction or prolapse and diastasis recti. This include (at least) weekly prenatal Pilates, incorporating exercises such as deadbugs, bird dogs, glute bridges, side planks, and pelvic tucks into my strength training, and kegels (focused on both activation and endurance). 

I have also added more glute activation into my pre-run warm-up. I started getting super tight calves on some runs. Part of the issue is related to blood volume, as my calves sometimes get tight from sitting before a run. But I was aware of slight changes in my biomechanics due to shifting weight and I do not want to get injured, now or postpartum, due to inadequate glute activation. 

Mile Markers: Summer Acclimation

Monday: 3 mile easy run

I slept in (for me) until about 6:30 AM. By 7 AM, it was already full sun and in the high 60s. Objectively, it was not that warm, but it felt hot. Ryan and I ran three easy miles, per my request. I was not feeling great on this run, especially after a larger holiday meal the night before. It was a bit of bummer to run so slow for three miles, especially after knocking out a few miles at an 8 min pace just a few days before, but that’s summer!

We spent Memorial Day making brisket on the smoker, hiding in the basement as tornado sirens signaled, and hosting friends. Thankfully, no tornados touched down in our town. However, there was one about 45 minutes away, which is not common in Northwest Indiana! 

Mile Markers: Summer Acclimation

Tuesday: 5 mile easy run & 25 min Pilates

It was 70 degrees and 80% humidity early in the morning. I kept my effort light, assessed how I felt (especially in regards to overheating) every ~5-10 minutes, and didn’t set a distance for my run. Instead, I headed out and based the distance on how I felt. Surprisingly, I felt good at an easy pace and ran 5 miles! 

 

Following the run, I did prenatal Pilates. Everything feels better after Pilates! 

Wednesday: 30 min Pilates

I was feeling good and ready to run a bit longer, until Ollie ran straight into my right foot while I was completing my warm-up. (Typically, our mornings include Ollie and Charlie sprinting across the hallways at top speed. Our dogs are crazy.) It hurt enough to concern me, so I opted not to run. After that fracture, I’m nervous about foot stuff! 

I did Pilates instead as a cautious alternative. This prenatal workout focused on glute strength, activating and strengthening the transverse abdominis (TVA), posture, and pelvic floor strength and stretching. A strong TVA is so important for any runner, but especially when preparing for or recovering from childbirth.

Thursday: 6 mile run 

My foot felt fine, so I took Ollie out for a run. He and I both needed to release some excess energy! It rained the entire time, but since the temperature was in the 60s, the rain felt refreshing. I hit my pre-pregnancy easy pace at a comfortable effort. Hot days are definitely slower, but I’m pleasantly surprised at how my body can maintain 8:30s with relative ease still. 

Friday: 40 minute easy run

Since Friday morning was slightly warmer (high 60s), I kept the run short. I ran with Ollie to acclimate him to warm weather. There’s a point that is just too hot for running a black dog. For Ollie that’s around 75-80 degrees, depending on the humidity. 

Mile Markers: Summer Acclimation

Saturday: 4.5 mile run

Saturday morning felt hot! It was in the mid-70s with decent humidity, so I opted to cut our planned longer run short. I immediately dug into watermelon. I forgot how good watermelon tastes after a summer run!

Mile Markers: Summer Acclimation

I got those Roka sunglasses as part of the Roka 15 in 15 Strava Challenge (I was sent the sunglasses in exchange for promoting and participating). They sit comfortably and don’t slip, even with sweat from a summer run. There are still five days left to participate in the challenge, which involves running 15 miles by June 7!

Sunday: Rest day

Of course, the weather on Sunday morning was perfect running weather – 55 degrees and low humidity. Pregnancy is no time to skip a weekly rest day, so instead, we enjoyed the pleasant weather with long walks and coffee on the porch. 

Linking up with Weekly Rundown!

How was your week in running?
Has summer weather arrived for you?

 

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14 Responses

    1. I use the prenatal Pilates videos from Pilatesology.com! Their subscription prices are much more reasonable than an in-person class, and they also have several postnatal classes!

  1. The heat is definitely becoming a factor! I love that you were able to run in a light rain – those are great conditions in June. Sorry about your foot but so glad it was nothing serious. And I love the picture of you and Charlie – omg he is the cutest!!

  2. Only a runner would compare the final 16 weeks of pregnancy to marathon training! LOL! Love how you continue to thoughtfully train. You should consider writing a book on running while pregnant. It’s amazing how much information you provide in your posts!

  3. Running in the summer humidity is always so challenging for me. I really appreciate the cooler days when we get them. Hope you have a great week. Thanks for linking up

  4. Great week!! I’m in Iowa, and it does FINALLY feel like summer…and I swear I’ve been waiting for it for almost nine months (see the pregnancy reference there?) 😉 Personally, I love the heat, and I do not mind slowing down if necessary…I’d just rather be outside.

  5. I love that you compared the final 16 weeks of pregnancy to a training period for a marathon. You are essentially training for a race after all. 🙂 Love the pic of you and Charlie. He’s so cute! Summer is off and on here. We’ve felt a couple humid days already. I must admit, I love it!

  6. You’re a marathon training plan away from giving birth! haha! I love it! Is the prenatal pilates much different from “normal” pilates? I do mat pilates (I’m pretty much a beginner), so I’m learning stuff every week. i can imagine it’s really good for pregnant ladies!

    our weather is kind of insane at the moment! hot. cold. rainy. windy. normal. rinse, repeat.

    1. Thank you! Prenatal Pilates has certain modifications for pregnancy; I think I switched over at about 18 weeks or so. There are no moves on the stomach (such as swan dive or swimming), you don’t lift your head up as you would for the hundred and similar exercises (to avoid coning between the ab muscles), limited twisting, and you don’t spend long on your back and any exercises on the back are modified. There are a lot of side lying exercises and quadruped position exercises. Even with the modifications, it’s a good core workout!

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