A double-run day and 2 miles in the heat

Running is my success this summer. Even when I'm tired, cranky, overwhelmed, under-resourced, or in pain I've committed to my runs for the past 3 months.

I started off with the Couch to 5k App, which I followed through week 7 (at that point the directions become warm up for 5 mins- run for 25 mins- cool down for 3 mins; warm up for 5 mins- run for 27 mins- cool down for 3 mins; warm up for 5 mins-run for 30 mins- cool down for 3 mins... you get the idea). Since then I've been trying to log between 2-3.5 miles per run at least 4 times per week.

Thanks to my CardioTrainer App, I'm able to really see an appreciate my progress. My weeks begin on Sundays. This week I've run 5 times for a total of 13.6miles. Now normally, I would've only done 3 or 4 runs by now, but I logged an extra run on Sunday while down Maine and tackled a double-run day on Wednesday.

For those that are unfamiliar with double-run days, it's simple. A day where a runner chooses to run twice in one day- usually spaced at least 4 hours apart. I first learned the concept through a Runner's World article (thanks to my mum-in-law I'm a subscriber now!). On the way home from work this Wednesday all I could this was, "This is a double-run day". So, after playing with the dog I laced up and hit the treadmill for just over 2 miles.

It was harder than I expected.

I'm not sure if it was the heat, the end of day, or the lightweight running shoes (a new pair of Nike's given to me by my friend Kimmie), bit I had to work for those 2 miles. And I did. I calmed my stride (the shoes kept me on the balls of my feet so I kept the pace slowed down to take care of my calves), I calmed my breathing, and then I reveled in my first double-run day of the year. That run was the best thing for me on Wednesday. I realized as I was running that I needed a double-run to give me something to accomplish. My day had been "blah" until I decided to run that evening. I'd had no projects or challenges at work that day. Despite my a.m. run, my general motivation and happiness had lowered as my work day progressed. I needed a double-run to make me feel successful. And while it wasn't fast and it wasn't long, it was successful. And so was I.

As I determine where to go from here, I'm considering a running plan that was created for me through the Runner's World Smart Coach program (a free program for Runner's World online members). It's for working up to a 10k race in a 12-week period and, while I'm not planning for a 10k, it would give me some structure to plan my runs around. I want to be careful as I'm still building up my knee post-injury last year, so I'll need to be more mindful as I take this new challenge on. While the plan below is a static plan, my experience this week underscores that I'll need to keep it dynamic. I may need some days where I need to skip a run and I may have others where I need to add one in.

Either way, it's about feeling successful- in running, and health, and healing.

WEEK 1: 4 Mi

Sat Jul 23 Long Run Dist: 4 Mi @13:41

WEEK 2: 11 Mi

Mon Jul 25 Easy Run Dist: 4 Mi @13:42 Wed Jul 27 Easy Run Dist: 3 Mi @13:42 Sat Jul 30 Easy Run Dist: 4 Mi @13:42

WEEK 3: 12 Mi

Mon Aug 1 Easy Run Dist: 3 Mi @13:41 Wed Aug 3 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 11:55; Cool Sat Aug 6 Long Run Dist: 5 Mi @13:41

WEEK 4: 10 Mi

Mon Aug 8 Easy Run Dist: 3 Mi @13:38 Wed Aug 10 Easy Run Dist: 3 Mi @13:38 Sat Aug 13 Easy Run Dist: 4 Mi @13:38

WEEK 5: 13 Mi

Mon Aug 15 Easy Run Dist: 4 Mi @13:38 Wed Aug 17 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 11:52; Cool Sat Aug 20 Long Run Dist: 5 Mi @13:38

WEEK 6: 14 Mi

Mon Aug 22 Easy Run Dist: 4 Mi @13:35 Wed Aug 24 Speedwork Dist: 4 Mi, inc Warm; 3x800 in 5:21 w/400 jogs; Cool Sat Aug 27 Long Run Dist: 6 Mi @13:35

WEEK 7: 15 Mi

Mon Aug 29 Easy Run Dist: 5 Mi @13:32 Wed Aug 31 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 11:46; Cool Sat Sep 3 Long Run Dist: 6 Mi @13:32

WEEK 8: 12 Mi

Mon Sep 5 Easy Run Dist: 3 Mi @13:29 Wed Sep 7 Easy Run Dist: 3 Mi @13:29 Thu Sep 8 Easy Run Dist: 3 Mi @13:29 Sat Sep 10 Easy Run Dist: 3 Mi @13:29

WEEK 9: 16 Mi

Mon Sep 12 Easy Run Dist: 2 Mi @13:29 Wed Sep 14 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 11:43; Cool Thu Sep 15 Easy Run Dist: 2 Mi @13:29 Sat Sep 17 Long Run Dist: 8 Mi @13:29

WEEK 10: 16 Mi

Mon Sep 19 Easy Run Dist: 2 Mi @13:26 Wed Sep 21 Speedwork Dist: 4 Mi, inc Warm; 3x800 in 5:17 w/400 jogs; Cool Thu Sep 22 Easy Run Dist: 2 Mi @13:26 Sat Sep 24 Long Run Dist: 8 Mi @13:26

WEEK 11: 17 Mi

Mon Sep 26 Easy Run Dist: 2 Mi @13:23 Wed Sep 28 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 11:44; Cool Thu Sep 29 Easy Run Dist: 2 Mi @13:23 Sat Oct 1 Long Run Dist: 8 Mi @13:23

WEEK 12: 11 Mi

Mon Oct 3 Easy Run Dist: 2 Mi @13:20 Wed Oct 5 Speedwork Dist: 3 Mi, inc Warm; 2x800 in 5:14 w/400 jogs; Cool Sat Oct 8 10K Race Day 10K @11:25 Time: 1:10:55