July was a good month and I ended up running a nice 123.7 miles. I can’t believe it’s August already. Last week wrapped up week 3 of CIM training. It was a hot week, temperature wise, so I was glad to get my running done early in the mornings. Here’s what I did from Coach Dawn‘s plan:
Monday – Ran an easy 4 miles before work.Tuesday – I had the option of a hills treadmill workout or a plyometric workout video plus 30 minute easy run. I chose the latter and and had a great sweat session doing Plyo Fix Extreme with hubby and then ran 30 minutes easy.Wednesday – My scheduled workout was to run an easy 30-35 minutes. I ran one of my normal loops and it ended up being 31:32 min and 3.36 miles.Thursday – Workout was 1 hour easy and then finish with 5 minutes at moderate pace. Felt pretty good and finished strong. I ended up running 7.0 miles, avg. pace 9:18. Afterwards I did a Running Efficiency Workout which consisted of Lateral Bounding for 30 seconds, 16 reps of Split Squat Jumps, and Single Leg Box Jumps for 30 sec. Then I did what I could of Insanity Max:30’s Ab Attack, a 10 minute workout.Friday – It was hard getting up that morning but got it done. Ran 3 miles easy, 4 x 20 second strides with full recovery and then 2 miles easy.Saturday – Easy 12 miles. I had a rolling ankle scare about 4.5 miles in. I was distracted and looked to the side and didn’t notice a dip from a drain thingy and I rolled my ankle. Thank goodness it was fine and I was able to continue running!Sunday – Rest day.
Total miles = 35.63 miles. It was a good week of running and I’m so glad the ankle roll wasn’t serious. It was a little warmer in the mornings and it was hazy for a couple of days due to the fires in Canada. I didn’t realize how bad the air quality was on Thursday when I ran..oh wells. By Friday it was better and fine on Saturday. I’m just glad the 100+ degree weather is gone for now.
As for the rest of the week, we went to the coast on Thursday, the hottest day of the week. The coast is much cooler and we ended up going to both Seaside, OR and Cannon Beach. Fun times 🙂 .I brought some Health Warrior bars which make for a great beach snack. You can use code: happyrunningmom130 to save 30% off at the health warrior shop online.
On Saturday we had some Hawaiian shaved ice. It was the first time I’ve had it…so good! It was nice that they had natural flavors too. I liked the strawberry flavor.Have you tried Hawaiian shaved ice? How’s the weather by you? How’d your week go? Any races coming up?
There’s a new Guest Host Series for the Weekly Wrap to give Holly and Tricia a break and this week’s host is Heather @ 3 Black Cat Co.