Whoooo boy, do I feel tired this week. I knew that traveling would take some energy out of me, but I feel like I’m FOR REAL half marathon training (as opposed to faking half marathon training, I guess. HA!) That said, I feel like I’m oscillating between GOOD RUN DAY! YAY! and Whomp, Bad Day in my consecutive runs. I feel like I still have no grasp on what I’m doing for speed workouts despite doing the work (and usually feeling miserably slow and ineffective), and I’m struggling with any kind of awareness of what my race pace should be. I’ve said that I want to run a 2-hour half — I honestly don’t know if the Des Moines Half Marathon will be the goal race that I want it to be.

Alas, I have a couple races coming up in the next few weeks of my training schedule to practice, which I’m excited about (I’m also excited about having a nice little recovery and mileage cutback this week because TIRED): The Madrid Miler Labor Day Run (there’s a 2-mile, 5-mile and 15-mile series; next year, I definitely want to do the 15!) — I’m excited about running the High Trestle bridge and I guess there are some serious hills on this route; and the Capital Pursuit 10-miler here in Des Moines is on September 18.


  • One strength workout
  • Two core workouts
  • Two easy runs – one by time, one by mileage
  • One tempo interval run
  • One long progression run

summer running iowa aftershokz

Working on that summer running tan. HA!

The perfect rest day, after flying back in Sunday night and returning to Hell Week at work. Lordy, I was gloriously in bed by 8pm.

Strength workout and WHEW, did this workout take more out of me than I expected! I’m trying to be more aware that I needed to allow myself a little recovery time from the harried travel over 4 days and the time zone change. I did some foam rolling before bed, and I intend to make it part of my future training weeks to do just 5 minutes with my regular nighttime routine. I mean, if I can wake up at 6am for weekend runs now, I can give myself 5 minutes of additional torture in the evenings, right?

Tempo interval workout that felt really hard and really slow. UGH.

30 something runner treadmill intervals

Testing out my new Pink headphones — review coming soon!

1-mi warm-up: 11:08 pace
10:47 / 11:13
10:54 / 11:24
10:47 / 11:12
1-mi cool down: 11:23 pace

5.19 miles

I want to bottle up the feeling of my legs from this day and pull from it any time the struggle bus hits me. This run felt great! And I almost considered waiting until Friday to do it since it was late. But I got done around 8pm and I’m happy with how the run felt – like it was super easy mentally and physically, and my legs were light. And, I dunno, like I was running fast for once.

Splits: 9:26 / 9:07 / 9:27 / 9:34

4.02 miles

REST! (And trying not to drink ALL the wine while I moved around my living room furniture.)

I was ticked at my Garmin, as I updated this workout before leaving for my run and synced my watch. The updated version didn’t sync. I guess I should’ve just created a new workout. Technology sometimes, man.

So, instead of doing the 35-minute run + strides that I was supposed to, I did a 30-minute run, strides, then another 5-minute run. It was supposed to be my second core workout of the week, too, and I had zero energy left. That’s what I get for waiting to do this run in the evening, after doing errands all afternoon. Still trying to shrug it off, but I felt like total crap afterward — and it’s lingered still, and I think affected me even on Sunday.

35 minutes + strides = 3.6 miles

Urbandale, IA vs. Pittsburgh, PA elevation – I CAN'T EVEN.

A photo posted by Mel! (@melliesmel) on

I don’t think I’ve had any success with my progression runs yet — and this week’s was no different. I woke up early to do this run and was SO HAPPY about the 67 degree temps… until I realized the humidity was 95%. Again, I couldn’t finish the whole progression run.

Splits: 11:21 / 11:35 / 11:18 / 11:27 / 11:21 / 10:55 / 11:00

If I felt like I had no energy left on Saturday, my tank ran empty on Sunday. Empty, nearly broken down on the side of the road, flagging down a truck driver. EMPTY. (I didn’t do that, of course, but something instinctively in me told me to change course and run towards home). It also took a long time for me to feel like I was cooled down (even after jolting myself with a cold shower). It seems like all the runners the world over on Instagram had similar weather suffering this weekend, so I guess I’m in good company.

7.4 miles (supposed to do 8 miles; supposed to be progression… EHHHHH I TRIED).

And then I spent the rest of my afternoon embarrassing myself on the golf course! lol

WEEKLY MILES: 20.21 miles

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