As many people have mentioned on Instagram, we are still in the honeymoon phase of training where things feel good and are manageable. I can agree with this on the running front, but I was a LAZY bum all of the other days. Sigh – how to keep motivated if this is supposed to be the honeymoon phase! The big downside to this week was the heat. This was the excuse I made on my cross-training days, which was definitely just an excuse.

Churchill and I celebrating July 4
Me and my best man, Churchill


Happy Independence Day! I was off work today to celebrate America’s birthday, but I celebrated by doing Run Charlotte’s American 4-Miler. Read a full race recap here. Ultimately, I was pleased with my performance.


Today was my scheduled rest day since I did my tempo run yesterday during the race. I was really lazy. I should have done something – a walk or yoga but NOPE. I did nothing but attend my group call. I had an event after work, so that definitely cut into any available time.


Today should have been a walk or a bike ride, but again, I didn’t do anything. I had to leave early for work and then felt it was too hot, so I didn’t do anything. I regret this a lot.

Rise and Run Pod


Even though I had to leave early for work, I work up at 4:30 am so I could do my 3-mile drill workout. I was able to do my cadence drills (I think I got up to 48) and acceleration gliders. I think some people can get into the 50s and some even 60s on the cadence drills. I would love to know how they do it. I may have broken 50 one time. They say there isn’t an ideal number, but I feel like there should be a range.

On Thursdays, I get to listen to the Rise and Run podcast, which is one of my new favorite running podcasts. This week was the second installment of their Jeff Galloway interview, which I found very helpful and informative now that I am doing this training program.


Today was another lazy day, but I snuck in a slow 0.78 mile walk. Definitely, nothing to write about here.


I set my alarm for 5 am and had intentions of doing my speed training at a track at a nearby middle school a neighbor told me about. He mentioned it had been a few years since he went there, so he wasn’t positive, but he knew he had run around it before. I got to the school and did a little bit of a warm-up around the school trying to find the track. Once I found it, I was sad – “Closed for Renovations. Do Not Enter.” I jogged back to my car intent on finding a track I could actually use.

I stopped at a local high school, and it was also not available. This was around the football field and there were tall gates prohibiting anyone from using the track. By this time it was about 7 am and getting more sticky. I was frustrated and decided to call it a day.

On my way home, I stopped and toured some townhomes that were under construction (very nice) and told myself, I would take my bike to the greenway for a trip. That definitely didn’t happen, so I ended up being lazy again. I did do a bunch of errands and projects that I had procrastinated but nothing good on the workout front.


It was now or never. I had to get in my speed workout today! I opted to go to an area of a nearby neighborhood where I do my magic mile for this activity. Compared to the surrounding area, it is flat. The circle is about 0.33 miles around, so I couldn’t use it to measure the distance, but it would give me an idea.

Coach’s assignment was to run 800 m (0.5 miles) in 5:05, then recover at 400 m (0.25 miles) in 5:05. I was to repeat this 6 times after a 15-minute warm-up. Last time I had 4 sets, and I just couldn’t figure out how to monitor the times. This time, I think I did pretty well! I’m not sure if it’s a good thing, but I actually ran most of the 800m segments faster than his recommendation. Afterward, I slowly jogged and walked a mile cool down. I put together some Apple Watch tips here.

All in all, I did about 7 miles today but it didn’t feel like that at all. I kind of liked the speedwork exercise because it changes things up a bit. I’m still wrapping my head around the logistics, but I can see how this can be beneficial. It was a slightly rainy morning (yes, I was a wet dog when I got home from the speed workout!), but the humidity broke and it was cooler, so it was actually a really nice day for a run.

I’m fitting in some yoga and strength exercises throughout the day on my Apple Fitness app and meal planning for the week. Here’s to a better Training Week 3!