Itâ€™s hot and humid out there â€“ I could feel the heat radiating off the pavement throughout my entire run. I was drenched by the time I finished 3.0 miles.
Since it was so unbearably hot outside, I took lots of walk breaks. So many people think you canâ€™t take walk breaks and be a â€˜real runner,â€™ but my response is that you decide whether or not youâ€™re a runner â€“ not a pace clock. In my world, walking breaks are not only acceptable but sometimes necessary to be safe and have fun! And, crazily enough, many people find that they actually are faster overall when they take regularly schedule walk breaks.
I say â€˜regularly scheduledâ€™ because I do have a walking system. I donâ€™t just take breaks whenever I feel like it. I maximize my walk breaks in two waysâ€¦
First, I always take walk breaks either: 1) in the shade or 2) on an uphill. Since Iâ€™m walking and thus moving more slowly, I want to be shaded, not in the sun. My rule about uphill is mostly centered around the fact that I hate to run uphill. Heh. Now, donâ€™t get me wrong, I often run up hills, but Iâ€™m not going to â€˜wasteâ€™ a walk by walking down a hill.
Secondly, when I stop to walk, I always decide ahead of time when Iâ€™m going to start running again. I think itâ€™s very important to have a goal in mind â€“ otherwise, it can be really challenging to begin running again (â€œOh, Iâ€™ll start in a few minutesâ€¦ maybe in another minuteâ€¦ maybe after this songâ€). I use a street sign or a tree as a visual marker and think to myself, â€œOnce you get to that sign, you WILL start to run again.â€
Hereâ€™s the kicker: I always start to run about five feet before the visual marker. Then I give myself a big pat on the back for being so enthusiastic. Itâ€™s the little things, folks.
The most common walking rule (which I donâ€™t use very much) is to time your walks. The Couch to 5K program is based entirely on this philosophy. You walk for 30 seconds, run for 2 minutes, and walk again for 30 seconds.
Came home, showered, and made this simple lunch:
Iâ€™ve fallen back in love with arugula. Peppery and flavorful, arugula is my new spinach.
Itâ€™s so flavorful, in fact, that I can eat a salad of just arugula and EarthFare Sundried Tomato dressing. Not fancy fixinâ€™ required.
The sandwich included scrambled egg and goat cheese. Oh goat cheese, I love you.
Speaking of love, how cute is this picture?
We have to wrestle the dogs into crates before we leave the house. Itâ€™s always chaos as we struggle to catch them before they hide under the couch or bed.
Are you a fan of walking? What are your walking rules?