This morning I did something I have yet to do – complete my long run of the week on a standard road/sidewalk route. Normally I choose to run on the local Greenway running trail for my long runs.

I adore running the greenway trail. I have always used it for my long runs due to it being relatively flat for the Atlanta area, full of other runners/bikers for motivation, and free of cars or traffic. I completed my tempo run there earlier this week, so I decided to switch it up a bit for my long run this morning. I don’t want to do the majority of my runs on the same route – both for boredom’s sake and the sake of challenging my body with variety. My half marathon won’t be on a nice little greenway path, so I need to embrace the road routes for my longer distances. So, to the sidewalk I went to tackle my 7 miles.

Running in the Atlanta area means a roller coaster ride. Up hills. Down hills. Up more hills. Down more hills. These aren’t little baby hills either. They may not be extremely steep but they trudge upwards for pretty much forever. Hills that last for half a mile don’t make a happy Tina.

I didn’t sleep too well last night. My butt felt sore. I knew I would encounter my hills nemeses (apparently the plural of nemesis – who knew?). All of that equated to me beginning my run in a very negative mindset. “This run is going to be long and painful and I don’t want to do it”. After trudging up the first hill (3/4 mile long for the record), I noticed my posture was all slumped and my grumbling was doing nothing for this run. So – I donned the fake it til you make it approach. I pulled my shoulders back, fixed my running posture, and told myself I would dominate the run.

It worked! I got in a groove and started feeling good about the run. Running the road didn’t torture me after all. Okay, having to pay attention to cars so much and stop for a few stoplights got annoying, but I could do this. Plus, one intersection stop came at the perfect time to down my Gu packet. Right across from here -

Tease!!!! I just pretended my espresso Gu tasted like a scrumdiddlyumptious donut and a nice latte. If a donut to go could have made it three miles, a pit stop would likely have occurred. Instead, I got myself moving to tackle the last three miles. I convinced myself to keep that positive attitude going. I had my rocking new running playlist to help me through. Or…not. The iPhone goes caput. Nooooooo!!!! And just as the new Katy Perry song that provides me with a second wind started playing.

I can run without music – on shorter runs. On runs where the heat and humidity haven’t zapped my energy into oblivion, leaving me needing my music. Obviously, that was not today. Today I needed my music. What was a girl to do? Distract herself by crafting this blog post in her head. But, you know what? God has a sense of humor. He’ll make sure you have plenty to talk about in that blog post you’re crafting.

Not a minute later I hit an uphill portion…infested with some sort of bugs. Grasshoppers? Beetles? I don’t know what they were but I do know they were out to torture me. So many bugs! Making this terrible buzzing/eeeee-ing sound (which I could hear loud and clear thanks to my music dying) and jumping/flying up as I would pass. Right. Into. My legs. I don’t do bugs. I really don’t do bugs hitting my legs and flying at me. I viably looked like a fool running up that hill as I would leap into the air, flapping my arms, with each bug attack. All twelve of them. The number I reached after I started finally counting. I don’t think I have run uphill so fast in my life. On the bright side, I guess I fit in some intervals and plyometrics with my run today? 😉

At that point, I was beyond ready to finish this run. I’m out of water. I’m hot. I’m cranky. Screw the positive attitude thing. 2 miles to go. 1 mile to go. Then, oh sweet baby Jesus I made it.

I took my time walking around to cool off and downing my .5 liter water bottle (full of lukewarm water from the car’s heat - blech) in three gulps, so I wouldn’t have to top off my run with a visit to the hospital where I parked. Finally I got in my car to head home. You have to love the irony that Katy Perry’s song immediately came on the radio.

After that, I needed a drink. Make that two.

How double fisting should be done. Spinach is better in a wineglass, after all!

• What’s one of the craziest things to happen to you on a run / during a workout? Those bugs were out to get me I swear!
• Do you prefer running trails or road routes or switching it up?

When laying out my workout plan for my half marathon training, I knew the workouts I wanted to include in my training. I needed things I enjoy and that will provide the variety of workouts my body needs for optimal function. I planned to include:

• the four runs my training plan calls for (two short, one speed/tempo, one long)
• two to three strength training sessions
• a cycle class (an absolute must since I love them)
• 1-2 cross training elliptical or DVD workouts if time/my body allows
• additional stretching, foam rolling, etc added in after workouts.

I typically shoot for around an hour workout six days per week, with one full day of rest. I knew I could make that work, but did have a slight challenge. When to fit in cycle? Remember – it is a MUST for me!

Knowing Makenzie starts preschool mid-August, I wanted to get a routine established now that will coincide with that schedule change. I don’t want to get in a training groove only to have to rearrange it all six weeks later. I started laying out my plan by spacing out my runs adequately. I didn’t want to end up with three runs back to back or my speed work and long runs too close together. Then, I looked at the class schedule for my gym. The only cycle classes I could attend that wouldn’t interfere with my running and personal schedule were either Mondays at 5;30 am or 5:30 pm – a day I need to do one of my light runs to spread out my runs adequately.

Soooo….it looks like Mondays have become two-a-days! I end up doing just shy of 1.5 hours of workouts on Monday, but compensate by getting shorter, lighter workouts Thursday and Friday in exchange. My schedule ends up looking something like this -

I followed this plan last week and it worked out well. I know my body and one two-a-day a week will certainly be manageable since I’m not adding extra volume overall. I think the toughest adjustment will be running in the afternoon for 20-30 minutes that one day. Sheesh it’s hot out there! Yesterday was my first go at the afternoon summer run. I got in my two miles and poured out 6897098 gallons of sweat. Oh, water, how I love you!

I took on the run with a safety plan of attack. Water. Water. Water. Slow and steady paces. And I would change my plan to hit up the treadmill if it was too unreasonable. At first I thought, “well I could also always do the PM cycle class and run in the morning to avoid the heat”, but that would put me running in the dark by myself. Call me a wuss, but it just doesn’t sit right with me for some reason. Better safe hot than sorry, right? Right!

• Is there a workout you simply HAVE to include in your weekly rotation?
• If you’re a runner, do you feel safe going out in the dark?