Tag Archives: weather

Rain, Running, and Steaks.

It’s been raining on and off for almost two days now and it’s been fantastic!! And when it hasn’t been raining it’s been cloudy, which has been nice. It’s been a crazy dry, sunny, and hot summer here in Kansas and we’ve needed a break from it!

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The only problem with the rain and cloud cover we’ve been having is that it is super humid and sticky out. Still a huge improvement from the weather we’ve been having though. Plus it’s cooled off quite a bit. The highs have been in the mid to high 80’s and that’s supposed to go down even more next week. Yay!!

Haha and the only reason I’m bringing all of this up is because it makes running so much more enjoyable!! On Monday I did my run when it was sunny and probably around 74 degrees out and it felt terrible haha. But yesterday it was cloudy and drizzling when I ran and that made it sooo much better and totally killed my interval workout! Now that I’ve gotten a few of those under my belt they are starting to get more fun. Still hard though, but honestly that’s what makes interval workouts fun. They can be really hard if you want them to be. And yesterday I did. My goal during yesterday’s interval workout was to hurt. Mission accomplished. Haha oh man, I feel like all runners have a little bit of a sadistic streak in them. ๐Ÿ˜‰

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4 miles. Interval work. Drizzly weather. Sweaty bangs. Tuesday was a good running day. ๐Ÿ™‚

Yeah, wanting to hurt and successfully hurting was all fun and games yesterday, but today, well, not so much. Today my legs were sore, tired, and running was not so fun. But I mean, I’d rather have my speed workouts feel good and be fun and then have my easy days feel harder. It’s a lot easier to actually do an easy run when your legs are tired haha! At least I think so. ๐Ÿ˜‰ And I did do an easy run today. Although it felt more like a 3 mile slog through cold molasses, while breathing in air that felt like it was more water than oxygen. But it’s done now and my legs will probably feel better tomorrow because of it. ๐Ÿ™‚

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At least I hope they feel better tomorrow. I’ve got another 5 miles to do and then I get a cross-train day on Friday, so at least I’ll get a day off from running before my long run on Saturday. ๐Ÿ™‚ But aside from my legs feeling tired from my interval session yesterday (which I mean, they should. ๐Ÿ˜‰ ), I’m feeling pretty good! Tired. But good. So far half marathon training feels like it’s flying by. Sure, I’m only into week 4, but it still feels like it’s going fast. That being said though, I think I’m going to dial things back just a little bit next week. I’m not feeling terrible or anything, but since I keep describing myself as “tired” I feel like my body probably needs a little bit of a chance to adjust to my training and the increase in mileage I’ve been doing. Hopefully that’s all I need and I’ll be able to ramp things back up the week after that. But like I said, I’m still feeling pretty good! No illnesses or injury, and that’s exactly what I’m trying to prevent. Or at least minimize. More likely than not I’ll end up with a cold at some point during cold and flue season, but that’s nothing I wont be able to handle.

But anyway, all of this training has had me craving red meat. That’s a pretty unusual development for me. I’m not a vegetarian or vegan or anything, but I’m really not a big meat eater either. That’s why I’m not a huge fan of grilling season. Everyone is always grilling up a bunch of meat and I get really tired of it really fast. But oh man, yesterday I just needed some kind of meat. Preferably from a cow. So for dinner I cooked up some steaks we had in our freezer, that we got from a local butcher shop like, a month ago.

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Yeah, this was exactly what I needed! I actually ate a whole on for dinner last night (again, pretty crazy for me) and then half of one for lunch today and I’m probably gonna eat the other half for dinner. ๐Ÿ™‚ I’ve yet to perfect the art of cooking steak, but these did turn out very well! I let them cook on a skillet for about 4 minutes, flipped them for a second, and then finished them in the oven for about 7 minutes. They were seared really well, but still nice and juicy and a little bit pink in the middle. I think I left them in the oven for a minute or two longer than I should have. I would have preferred a little more pink, but still, they were delicious!

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We’re gonna have to go back to that butcher shop soon. They are a little more expensive that just getting meat at a grocery store, but it’s worth it! Their meat is so much better. Plus the people who work there are pretty awesome. They have big bulk deals every month but they’ve let us sub out certain cuts of meat for others a few times now and I thought that was pretty cool. In my experience, small, local places are usually better than big, chain stores. Plus I just like the way a good butcher shop smells. Haha it reminds me of deer season and loading up my dad’s cows into his trailer and fresh venison and beef. Those were some good times. ๐Ÿ™‚

Anyway, is anyone else super stoked that August is about half way over and fall will be here soon (there are 38 days until the autumn equinox, but who’s counting? ๐Ÿ˜‰ )?!? I’m so ready for fall to get here! Hahaha I’ve pretty much been over summer since it started, but at least the weather has been improving a little bit.

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Anyway, that’s all for now!

Your hot and sweaty runner friend, who is dreaming of chilly, rainy, fall runs,

~Ashley

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Weekly Recap: July 9th-15th, 2018

Woohoo!! I was back at it this week! ๐Ÿ™‚

Well, kinda haha. I didn’t get as much done as I probably should have, but I still ran, and did a little bit of strength training, and stretching, and that’s much better than nothing!

And Good thing too! Because this week was the last week before our little family trip to Branson, Mo. I’m not sure how much running I’m going to be able to get done while we’re there. Luckily we won’t be gone for long. We’re leaving tomorrow morning and will be driving back home by Friday, so it’s nothing too crazy.

Monday:

  • 4 treadmill miles
  • 13 minutes of yoga

Kicked off the week with 4 miles on the treadmill! We had anther air quality alert from Sunday-Monday evening, so I figured it was best to do my run indoors. Had a little fun with this run and did kind of a ladder workout. Increased my pace incrementallyย  going up and then back down. It was actually a lot of fun!

Is it just me, or has this summer been particularly brutal?!? We’ve been getting heat and air quality warning like crazy here in Kansas. Hopefully the next 3 months wont end up as more of the same…

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Tuesday:

  • 3 more treadmill miles
  • 15 minutes of strength work

Tuesday brought another heat and air quality advisory with it. So another treadmill run was had. Haha Luckily Luke and I have been going for short little walks in the evening. Obviously that’s not gonna be the same as the pounding I’d do while running on the asphalt, but at least I’m still spending a little bit of time out on the roads. Photo is from the night before on one of our walks, because running on the treadmill doesn’t exactly come with very exciting views. ๐Ÿ˜‰

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Wednesday:ย 

  • 15 minutes of pilates
  • 10 minutes of stretching

The heat warning continues!! I didn’t think it was safe for me to run outside and Iย reallyย didn’t want to get on the treadmill again, so no run for me on Wednesday. Did a few other things in place of running though, so there’s that!

Haha so, since it’s been so hot out I’ve been having to keep ice in the chicken coop to keep them cool! They do not like being so hot, so it’s been kinda hard on them. But they’re doing ok. Every couple of hours I have to run out there, change their water, and give them more ice.

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Thursday:ย 

  • 3.33 treadmill miles

More time on the treadmill. Fun! ๐Ÿ˜‰ I just kinda hopped on with the intent to see just how long I could stay on. Apparently the answer was 3.33 miles. About then I was absolutely dying of boredom. Haha but at least it was something! Thursday night Luke and I went on yet anther little walk around the neighborhood. It was hot, humid, and gross, but still kinda nice. At least the sunset was pretty. ๐Ÿ™‚

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Friday:

  • Did lots of work in the garden

So, yet another day without a run, but I was still pretty busy!! I spent quite a bit of time weed eating in and around the garden, pulling weeds, watering the plants, pruning back my tomatoes a little bit, and then picking and washing tomatoes and a few zucchini. Oh and did I mention it was another crazy hot day? Haha because of course it was! We are in desperate need of some rain and a break from all of this heat…

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Saturday:

  • 3 miles

Oh hey! I ran outside on Saturday!! It was the first day in like, 3 weeks I think, that we haven’t had a air or heat warning and the first day in forever where the high was only 85. Crazy stuff, man! So obviously I had to get out while the weather was a little more decent! Unfortunately it was still pretty humid and I only ended up making it 3 miles before I felt like death and had to quit. Haha the humidity and heat just saps everything out of me…But I ran outside and I was still very happy about that! Even if it wasn’t a good run.

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And then FINALLY, Saturday afternoon we had a little thunderstorm roll through! It rained for a little over an hour and then stayed cloudy for pretty much the rest of the day which was great! Weย reallyย needed the rain and a little break from the sun. It was fantastic!! But unfortunately it’s not looking like we’ve got much of a chance of that happening again anytime soon. There’s supposedly a few chances for more rain next week, but they’re really low; 30 and 40%. But hopefully that will change and we’ll get more rain. It’s been terribly dry and hot here and we need as much rain as we can get! Even if it does make the air more humid. ๐Ÿ˜‰

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Sunday:

  • 2 miles

On Sunday my mother-in-law, her two kids (haha obviously Luke is her kid, and so is my brother-in-law. And obviously they are my brother and sister in law as well, but really I just consider them to be more of my brother and sister. Haha it’s just that our family, especially Luke’s side, is really big and gets kinda confusing and I don’t want to have to go over all of that on here. That is a lot of long stories that are not mine to tell. So, for all intents and purposes, this is what I’m going with hahaha), and her boyfriend stopped here on their way from Minnesota, which is where they live now, to Branson, MO. They didn’t stay long, they just wanted to take a little pit stop on their way there, and we’re gonna be there on Monday anyway, so it’s not like we’re not going to see each other again for a while. So they just kinda hung out for an hour or so and then hit the road again.

And once they left I did too! But on foot. ๐Ÿ˜‰ It was yet another super hot, super humid day, but I wanted to run outside again, so I did 2 easy miles. Well, they were slow anyway. Haha they sure didn’t feel easy! But I know it was good for me. Doing tough summer runs like that is only going to make fall running (and hopefully training for and then doing those two half marathons is two days) that much more enjoyable!

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Total weekly mileage: 15.36ย 

Meh, that’s not that great. But honestly it’s a lot better than I thought I was gonna do, so I’ll take it!

Anyway, I spent a lot of time yesterday packing for our family trip and today I’ve finished that up, gotten all of the animals situated, and took care of everything in the garden that I had wanted to do before we leave. So we should be good to go! Tomorrow morning we’re going to drop the dogs off at the kennel, which is going to be terrible and heart-wrenching and I’m not looking forward to it. Every other time we’ve ever gone anywhere we’ve either been able to bring the dogs with us (can’t do that this time. The owners of the cabins we’re staying in don’t allow pets), they’ve stayed with my mom and dad or Luke’s dad, or someone has been able to stay at home with them. But this time we couldn’t do any of that. So a kennel it is! And my family owned a kennel, I grew up working in it, so I know they’re gonna be fine. It’s just that they’re gonna be so sad and confused because they’ve never been to one before and they’ve never been left alone with people they don’t know (except for Dean who got neutered and had to stay at the vet over night, but that was the only time). They’re probably going to whine, cry, be pitiful, and not eat the whole time they’re there and like, think we’ve abandoned them or something. And that just makes me sad haha.

Obviously it works for some dogs. Sure, they miss their owners, but they’re friendly, like other dogs and people, and think they’re just on some fun adventure. Like I said, I worked in a kennel, I’ve known many, many,ย many,ย dogs like that. I’ve also known dogs like mine who don’t particularly like other dogs or people (it’s just a border collie thing. They have their family and they don’t care about anything else) and don’t understand why they’d ever get left behind. Dogs like that tend to be a pain in the ass at a kennel and don’t eat. I hope they don’t cause too much trouble. My dogs don’t listen to people the don’t know/like, so that could be a problem…but I just kinda foresee them being sad and pathetic the whole time they’re there and that just kinda makes me sad haha.

Like with our Florida trip last year, I’ll probably be posting our adventures here everyday. Not sure how that’s all gonna go down since Luke and I are really tight on cash right now and after gas to get there and back we’ll only have about $200 while we’re there.ย  So we probably won’t be doing much…

Anyway, I hope you had a fantastic week and are staying cool! Happy Sunday!

~Ashley

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Itโ€™s Going To Be A Long Summer…

Good thing I have a treadmill now, because this keeps happening…

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I can’t run outside in this!

Well, technically I could, but it probably wouldn’t end well for me. Especially not with that air quality warning. So I’m just gonna stick with my treadmill for now and hope that I’ll get at least one day this week that I’ll be able to run outside, because I’m not exactly confident in my ability to run anymore than 5 miles on the treadmill haha. I did 7 a few weeks ago, but I wanted to absolutely die by the time I was done. ๐Ÿ˜‚

Plus training for “Operation Two Half Marathons In Two Days” officially starts on the 22nd of this month, and I’d really like to do most of those runs outside. Having the treadmill is nice, but it’s just not the same as running on the road. And since both half marathons I’m doing in November on on the road (well, part of one is on a paved trail ๐Ÿ˜‰ ), I know it would be best to do a pretty good majority of my running on the roads. But if this weather keeps up I’m gonna have to suck it up and run on the treadmill. I’d rather do that than risk my health by running outside in dangerous weather conditions. Says the girl who intentionally runs during thunderstorms and has an absolute blast running on ice haha. But for real though, I’m really sensitive to the heat and I have asthma. It’s not bad, but I still have to be careful when the air quality sucks.

So I’m not exactly thrilled about the weather and the prospect of starting out my half marathon training mostly on the treadmill. But at least I have that option now! If we would have had this kind of weather last summer, before I had the treadmill, I’d have been completely screwed. Sure I’ve got the stationary bike, but that probably wouldn’t really help that much. But anyway, I haven’t really been completely stuck inside. Luke and I have been going for little walks in the evening, right around sunset, so it’s not too crazy hot out. Don’t get me wrong, it’s still hot, humid, and gross out. But it’s decent enough to go for short walks in. I’m not confident enough to actually run in it though haha. But at the very least I’m getting outside and moving around a little bit.

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I’m currently dreaming of chilly October nights.ย ๐Ÿ‚๐ŸŒ™๐Ÿฆ‡๐ŸŽƒ

What really sucks about this weather is that while we’ve had plenty of heat, we’ve had hardly any rain. Like, it’s for real been weeks since we’ve gotten any rain, and the last time we did it really wasn’t much. So I’ve been kinda struggling to keep our garden going. All of our plants are just wilty and sun burnt. But I have gotten a pretty decent amount of strawberries and blueberries! I think I’m getting towards the end of those plants producing though. I’ve got 3 nice little watermelons growing, my peaches are slowly starting to get bigger, and my zucchini plants are producing like crazy! And my tomatoes are finally starting to get ripe! The plants have had little green fruit on them for a while now, but it’s been so crazy hot that it’s taking forever for them to turn red. I picked a whole bunch of nice little cherry tomatoes yesterday though!

We’ve also been keeping the tiny raptors outside for the last week or so. They’re finally big enough to keep out in the coop, and obviously we haven’t had to worry about it being too cold for them! I run out there to check on them several times a day though. I don’t want them getting too hot. But so far they seem to be doing really well!!

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They’re getting moved back inside this weekend though, but only for a little bit. Our family trip to Branson, Mo is next week and we don’t want them outside while we’re gone. Luckily they’ll only actually be on their own for 3 full days. Luke and I are leaving Kansas on the 16th, probably in the late morning. First we have to drop the dogs off at a kennel. I grew up working in a kennel, so obviously I know they’ll be fine, but they’ve never been boarded before, so I know they’re gonna be completely freaked out. Poor babies… Luckily the’re all going to be kept in the same kennel run together, so I think that will help. I’m going to make it very clear that I do not want them separated. Sometimes they growl and snap at each other and when they play it can look like they’re actually fighting, but they’re not. They just work things out between each other like that.ย  And if you know dogs then you probably know that, but some people tend to freak out the second teeth start snapped at each other. But anyway, then we’ll be in Branson the 17th, 18th, and 19th, and then we’re driving back home on the 20th. It’s only a 4 hour drive, so I think if we leave early enough we’ll be there in time to pick up the dogs before the kennel closes. If not then I guess they’ll just have to spend another night there.

Anyway, I got the dogs’ vet records for the kennel this morning and I’ve kinda sorta started packing for this trip. Haha I guess I should get on that, huh? I mean, I’ve made a list and pretty much know everything that Luke and I are gonna need, so that counts for something, right? We’ll both probably still wait until the night before we leave to actually pack. ๐Ÿ˜‰

But that’s all for today! How’s the weather where you are? Hopefully better that it is here in Kansas…

Your treadmill bound friend,

~Ashley

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Weekly Recap: July 2nd-8th, 2018

Hello and happy Sunday, friends!! ๐Ÿ™‚

So, this week my weekly recap is going to be a little bit different, because, well, I only ran once this week. And aside from that one run and a lot of walking, I haven’t done much else to supplement my running fitness or anything like that. Honestly I’ve just needed a break! The crazy heat wave we got last week has subsided a little bit. We haven’t had any more excessive heat warnings or anything like that, but it’s still been pretty hot out and that just completely wears me out. I needed a break from super early mornings, toughing it out on the treadmill, and from just constantly worrying about how I was going to get in a decent amount of miles for the week. That was all just getting too exhausting, so I took a break. ๐Ÿ™‚

That being said, I’ve still had a pretty busy week! Obviously the 4th of July was on Wednesday, it was Luke’s birthday on Friday, and we’ve been walking around like crazy because both Luke and I have been hardcore playing Pokemon Go again haha. So let’s recap this week, shall we? ๐Ÿ˜‰

Monday:ย 

On Monday I woke up feeling tired and dreading the thought of even lacing up my running shoes. At that point I figured I probably just needed an extra rest day so I decided not to run. Although that evening Luke and I walked around the neighborhood and caught Pokemon on our phones.

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Tuesday:ย 

  • 1 treadmill mile

I hopped on the treadmill on Tuesday with the intent to do a few miles, but after one I was just done. Running on the treadmill is hard. Probably more so mentally than physically, and mentally, I was feeling a bit burnt out. So after that one mile I hopped right back off the treadmill and called it good. That’s when I decided I probably needed a little break from running haha.

Luke had a softball game on Tuesday night, but after he was done at that we were back at it with the Pokemon thing. We stayed out until 2 am taking over the gyms in our town and catching stuff. Excessive? Yes. Totally worth it? Absolutely!

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Wednesday:

So since we were up until 2 in the morning the night before, we didn’t wake up until 9:30 am on the 4th. Once we did though we were crazy busy! First we brought the chicks outside and put them in the coop, so they could run around out there for the day. We also did a little bit of work/maintenance on the chicken coop. After that we took the dogs to the park so they could run around a little bit. It was pretty hot out though, so we didn’t stay there long. So we brought the dogs home, checked on the chicks to make sure they were doing alright outside, then drove to Walmart and picked up a few things. Did some work around the house after we got back from the store, and then got ready for the evening’s festivities.

We ended up going to some 4th of July event at school with my brother-in-law, his girlfriend, and her kids. They made it sound like this super awesome thing with lots of games, activities, and live music. But the games were all for little kids (and didn’t look very fun for them either), there were no activities for adults, and the live music sucked. So we literally sat at the playground for 3 hours and watched her kids play. It was highly disappointing. And on top of all of that, there were a bunch of people out there vaping, including my brother-in-law and his girlfriend. You couldn’t really go anywhere without walking through a cloud or two of nasty vape shit which is kind of a problem for me, because I have asthma and that stuff really bothers me. And the people who vape don’t seem to give a shit if they’re hitting a bunch of other people with the gross clouds of fruit scented chemicals because “it’s just water vapor”. Bullshit. It’s a lot more than just water vapor… And some dude kept walking in front of me at the playground and kept blowing it right in my face. So that was fucking great. I spent the next two days coughing, hacking, and feeling like shit because people who vape are inconsiderate assholes who don’t give a shit if their vape clouds are bothering other people.

But at least the fireworks were decent.

Thursday:ย 

I didn’t do much on Thursday. I felt too gross after being exposed to all of that vape nastiness the day before.

Friday:

The 6th was Luke’s 27th birthday! Yay!!

It was also another eventful day! We woke up at 6 am so we could get in the crazy long line for the DMV before the place was even open, because Luke’s driver’s license expired that day. Seriously. We got there at 6:30 in the morning, half an hour before it was even open, and there were at least 40 people in line ahead of us. But Luke got it taken care of, at 8:40 am we finally walked out of the DMV with Luke’s temporary ID (because Kansas mails them to you? In Illinois they printed them out right there so you didn’t have to wait for them). Once that was taken care of we went and got some breakfast and then went to the trail that I used to run on everyday when we lived in the apartment. Luke wanted to play Pokemon Go for his birthday, so we spent over 3 hours on that trail walking around haha. Even though it was crazy hot, it was a lot of fun, and we got a lot done in our games.

At around 2 pm we left the trail, went to Aldi to get groceries and pick up some stuff to grill for Luke’s birthday dinner. His brother, his girlfriend, her kids, and their two dogs came over that night to celebrate. But before they did Luke made sure his brother knew that they couldn’t vape at our house anymore. I was still coughing pretty bad that day and was kinda struggling walking around on the trail earlier. So luckily they FINALLY listened to him and they didn’t (trust me, this was not the first time both of them have been asked politely not to do it around me. But my brother-in-law’s girlfriend literally told me that she usually doesn’t think about it or try to keep it away from other people. That is exactly what I was talking about before…). Anyway, we all ended up having a good night! My next door neighbor came over too because, when doesn’t she come over? ๐Ÿ˜‰ Haha we don’t mind though, she’s a cool kid. So we all ate ribs and cake, listened to music and watched the kids dance to Baby Shark several times haha, played corn hole, played with the dogs and chickens, and played with silly string, confetti cannons, and glow sticks. It was a good night. ๐Ÿ™‚

Saturday:

Saturday was relatively uneventful. I spent quite some time picking up the aftermath from Luke’s birthday party though haha.

Sunday:

So who’s tired of hearing about Pokemon Go yet? Haha because well, there was an event thingy today where squirtles appeared very frequently from 1-4pm. There’s a pokestop that I can reach in my backyard, so I spent two hours sitting out there with a lure on that stop, catching a buch of squirtles! I ended up with 1 shiny blastoise, a regular blastoise, a a special sunglasses wearing squirtle (squirtle squad, anyone????), and a shiny squirtle. But since Luke had to work today I’m gonna trade him the regular blastoise and the shiny squirtle.

But anyway, I also spent quite a bit of time cleaning the house today (because if I’m not gonna run then I might as well clean ๐Ÿ˜‰ ) and ready Game Of Thrones. Haha I guess it’s been a nerdy day, but it was great! ๐Ÿ™‚

I think I’ve had a successful almost no running week! Honesty I feel soooo much better today! I’m actually looking forward to running tomorrow, so we’ll see how that goes!

Anyway, I hope everyone had a good week!

~Ashley

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Ashleyโ€™s Tips For Surviving Summer Running

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Ah, summer. For some the thought of summertime brings up wonderful thoughts of days at the beach, road trips, ice cream, fireworks, fun in the sun, and relaxation. Not me though. While those things are fun in their own right, I’m a self-proclaimed cold weather person and I don’t particularly enjoy the summer months. The thought of summertime makes me think of super early mornings, that gross feeling of your thighs sticking to a chair on a warm summer day, getting third degree burns while trying to buckle your seat belt in a boiling hot car, and of course hot, slow, miserable runs, feeling like I’m drowning in my own sweat, and bugs. So. Many. BUGS!!

Haha alright, alright, I’m a bit melodramatic, I can admit that. I can also admit that summer running does have its perks and sometimes it can be down right enjoyable! Still though, I can’t wait for fall to get here. ๐Ÿ˜‰ But since summer is in full swing and we’ve got a while before fall blesses us with its wonderful presence, I thought it would be a good time to talk a little about surviving summer runs. It can be a little tricky sometimes! But these are my tips for making running in hot, humid weather, more bearable! ๐Ÿ™‚

1. Stay hydrated

Staying hydrated is one of the most important things you could ever do for your body! Dehydration can cause a slew of unpleasant side effects such as feeling tired and sluggish, headaches, dizziness, and rapid heart rate. Yeah, that’s not a good way to feel in general, but side effects like that can make running an absolutely miserable experience, so staying hydrated is a must!! And not just before your run either. When the weather is hot you sweat a lot more and that dehydrates you pretty quickly, so it’s usually a good idea to take in some fluids while you run too. Water is always a fantastic option, but if you’re like me and sweat super salty, or are planning on doing a hard workout or are just going to be running for more than an hour sipping on a sports drink to replace electrolytes might be a good idea as well.

As for when and how much you should be drinking on a run, well, that’s going to vary from person to person. I generally like to take a few sips of water and maybe a sports drink if it’s particularly hot or if I’m going longer around every 2-3 miles. But that’s just what works for me. You’ll have to do a bit of experimenting to find what works for you.

A good way to gauge your hydration is actually your urine color! If it’s a darker yellow (think apple juice) then you need to drink more. If it’s a nice pale yellow you’re probably adequately hydrated. If it’s completely clear then you might be overdoing it on water and might need some electrolytes as well. Now more likely than not, when you finish a run your urine is probably going to be a dark yellow. That’s perfectly fine! Just make sure you drink enough to get it back to a pale yellow as soon as you can. I’m always weirdly proud when my urine is just the right color hahaha.

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My long run necessities.

2. Dress Appropriately

What you wear can make a really big difference on how you feel! In the summer its best to opt for light-colored, loose-fitting clothing, made with a breathable, moisture wicking material. When it’s really hot shedding as much clothing as you’re comfortable with and the law allows (as far as I know, most states in the US frown upon displaying your more intimate bits in public ๐Ÿ˜‰ ) can also help keep you cool.

The goal in the summer is to keep sweat and excess body heat moving away from the body and everything mentioned above will help with that. Tight fitting clothes can can actually trap in some heat and cotton material gets weighed down with sweat and doesn’t breathe the way moister wicking material does. That can leave you feeling more hot and even a little weighed down. Plus that can cause all kinds of uncomfortable chafing and blisters. Take it from someone who accidentally wore a pair of cotton socks on a hot summer day, moister wicking material is important! I’ve literally never made that mistake again haha.

3. Wear sunscreen

I’ve heard several conflicting things about sunscreen; That it prevents your body from absorbing as much UV rays and therefore keeping you marginally cooler. Or that it can block your sweat glands and prevents you from sweating as much and therefore making you retain more heat. Now I’m not sure if either of those things are true, but what I do know is that sunburn sucks. Protect your skin. Wear sunscreen.

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In 2013 Luke and I went on vacation in Florida. On our second day there we spent the whole day at the beach. I told him he needed to put on sunscreen but he didn’t listen. He spent the rest of the week we were there in a lot of pain. Seriously, WEAR SUNSCREEN!!

4. Wear A Hat

Hats have become one of my all-time favorite pieces of running gear. I started out my running career as a headband girl, but that quickly changed once I learned just how versatile and useful hats are! Now I rarely run without one. In the summer hats with a mesh back are probably your best option. That will allow some heat to escape while keeping your face nice and shaded (and in my case it also helps keep my hair out of my face and mouth. ๐Ÿ˜‰ ). Visors are also a good choice for the summer, but if you wear one you one really be able to do #5 on this list.

5. Put Ice In Your Hat

Obviously the logistics of this one can be a little tricky, but if you’re running near home, have the ability to stop at a gas station/restaurant/store, or have an awesome person supporting you on a run or who is willing to meet you somewhere, putting a few ice cubes in your hat can be a real life saver!!! It cools you off pretty quick but since it takes the ice a little bit to melt it can help keep you a little bit cooler for longer than just dumping water in on your head. Although in a pinch, dumping water on your head is also refreshing! It doesn’t keep you as cool for as long though, that’s why I prefer ice! Another good place to stick a few ice cubes is in your sports bra! Cool boobs are happy boobs, that’s what I always say! ๐Ÿ˜‰ Hahaha ok, I’ve never actually said that, but a few ice cubes in the sports bra when it’s crazy hot out is also nice way to cool off a bit. ๐Ÿ™‚

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6. Run In Shade If You Can

Never underestimate the cooling effects of running in the shade!! It can feel around 10-15 degrees cooler in the shade. Not because it’s actually cooler or anything, the temperature is still the same, but while in the shade you get hit with less solar radiation and therefore don’t feel as hot. It also might help you avoid getting a sun burn, but you shouldn’t have to worry about that, because you’re wearing sun screen, right? ๐Ÿ˜‰

But anyway, planning a route with some nice, tall trees can be a life saver on a hot day, when the sun isย out!

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7. Get Out Before The Sun

Did you know on a hot summer day asphalt can get up around 140 degrees?? That’s why it’s usually not safe to walk your dog on in when it’s hot out, but that’s another post for another day. ๐Ÿ˜‰ But you know what happens to the heat the asphalt absorbs on hot days? It reflects it right back up. So imagine this; your out running on a hot summer day, it’s about 85 degrees out, the sun is shining directly on you, and the asphalt is just reflecting even more heat back up at you. Doesn’t sound too pleasant, right? So the solution to this little problem is to get out before the sun comes up and heats up the asphalt. Which unfortunately requires waking up pretty early haha. Don’t get me wrong, running has turned me into a morning person, but like, a 6:30-7:00 kinda morning person. Waking up around 4:30-5:00 am is justย too muchย morning, ya feel me? ๐Ÿ˜‰ It’s usually worth it on a hot summer day though. Running at 5 in the morning is a lot more comfortable than running at 5 in the afternoon, after the suns been out all day and the asphalt is burning hot. Plus you’re usually greeted with some pretty amazing sunrises!!

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8. Slow Down

I know this is something that a lot of people don’t want to hear, but when it’s really hot and humid out one of the best things you can do is slow down. Maybe even take walking breaks if you have to. I know runners are constantly striving to better themselves and get discouraged when they feel like they’re working really hard but their paces don’t reflect that. Well Ashley is here to tell you that that’s ok!! The heat can really slow you down and if you’re not careful you can easily end up overheating. Heat exhaustion is no joke! So stay safe out there. Slow down. Don’t over exert yourself and end up sick or injured. Summer is the perfect time of year to focus on running by feel instead of running by whatever pace your GPS watch is reading. I promise you’ll end up feeling better when your run is done, and once the weather starts getting better you’ll be able to run faster again.

9. Be Aware Of Heat Exhaustion/Heat Stroke

Just as you must be wary of frost bite and hypothermia in the winter, you must be wary and know the symptoms of heat exhaustion and heat stroke. Especially if you plan on being outside in the sun for long periods of time (and remember that it can happen in a short amount of time as well). This kind of stuff can and does happen, even to the most fit and prepared people, so I think it’s very important to know the symptoms and what to do if you, your running buddy, or some guy out mowing his yard, starts exhibiting said symptoms. THESE ARE SERIOUS CONDITIONS AND CAN TURN ANY RUN OR OUTDOOR ACTIVITY INTO A LIFE OR DEATH SITUATION!

Stay safe out there guys! The point is to enjoy running for as long in life as possible, not to push yourself so hard that you end up sick or in the hospital.

10.ย When Worst Comes To Worst, Stay Indoorsย 

You wake up early in the morning, before the sun is even out and get ready to run; you drink some water and enjoy a nice breakfast, apply a liberal amount of sunscreen, don your lightest colored, loose-fitting, dry fit tank top and shorts, your most favorite trucker hat, and bad-ass reflective sunglasses, you plan to stop back at your house every 2-3 miles for a sip of water and to cool down with some ice. You’re ready to roll! “But better check my weather app first” you think to yourself as your about to walk out the door, and are greeted with several alerts about the heat and air quality.

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You know you’re a heat sensitive person with asthma. Your also smart enough to know that sometimes running outside just isn’t worth it. Right??

Haha obviously that’s a situation I’ve found myself in several times in the almost 5 years that I’ve been running. And usually I am smart enough to know that running outside just isn’t worth it. There have been a few times I was not smart though and tried to run anyway. Luckily in those situations I’ve always ended up cutting my runs short after realizing I’d made a bad decision, and so far I’ve always managed to realize that well before I’d run into any serious trouble. Luckily for me, I’ve become a little more cautions about this kind of thing as I’ve gotten a little older and learned more about running and life in general.

The lesson here, my friends, is sometimes it’s just not worth it. If the weather is ever detrimental to your health or safety, it’s usually best to stay indoors. Maybe run on a treadmill instead, or do some laps in a pool, take a spin class, try out some yoga, or something. I know getting in your miles or doing certain workouts are important, but that’s never more important than staying healthy. There really are times when you’re better off doing nothing than risking injury, illness, or even death. Don’t risk your well-being on something as stupid as some arbitrary number of miles or a specific work out. It’s not worth it.

Alright, I know those last 2 points were kinda serious and I’m not trying to scare anyone off of summer running or anything. Summer running can be fun and has all sorts of benefits! I just think it’s important to keep those things in mind.

Enjoy your summer (or at least try to if you’re like me and dislike the heat haha), have fun, stay safe, and remember; summer miles bring fall smiles!

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Happy summer running, everyone!

~Ashley

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Weekly Recap: April 30th-May 6th, 2018

This week brought with it warm weather, humidity, thunderstorms, and more severe weather. So basically normal spring time stuff here in the Midwest! On Wednesday night we even had two tornado’s forming in the area and were predicted to have wind gusts of over 70 miles per hour! Luckily nothing came of that and we just ended up getting some rain, thunder, and lightning. But to be on the safe side, the chickens got moved back into the spare bedroom and spent the night there haha. Luke and I both figured that it would be better to have them make a huge mess in there than it would have been for them to get hurt or blown away in the severe weather. But like I said, nothing ended up really happening so that was good. ๐Ÿ™‚

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Anyways, I know I’m always talking about the weather and I’m sure that can get a little boring some times, but it’s usually a pretty big factor in my world. Between my garden, my animals, and my running, the weather is something I pay a lot of attention to. And like I said, this week brought some thunderstorms, and while I do love me some thunderstorms, the rain makes it super humid and muggy out and that kinda stuff absolutelyย drainsย me and doesn’t help my asthma situation (luckily that never really gets too bad). So since this was really the first humid week we’ve had this year (and one of the warmest so far) things did not go as planned. I always go through a super rough adjustment period when it starts getting hot and muggy out and it takes a while for me to somewhat adjust. Haha but I’ll adamantly tell you that I never actually adjust and that I was just born to reside in colder climates. ๐Ÿ˜‰

while that might not be necessarily true, I’m still not a fan of this kind of weather and my running tends to suffer because of that.

Monday:

  • 3 miles
  • 10 minutes of strength work

Hot. Humid. Windy. That pretty much sums up Monday’s run. Wasn’t a fan hahaha.

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Tuesday:

  • rest day

Yeah, just couldn’t do it haha. After Monday’s run I was tired, and just bleh. But like I’ve said, humid weather does that to me. While I didn’t run on Tuesday Luke and I did end up doing some yard work before some of the rain came. He mowed the lawn, I did a bunch of weed eating, and we cleaned out our shed. Not really exciting stuff, but it needed done.

Wednesday:ย 

  • 4 miles
  • 30 minutes of yoga

It rained late Tuesday night and early Wednesday morning. So it was pretty gross out side when I ran. Yuck. I felt pretty terrible during and afterwards. But I did a little something and that’s all that matters. ๐Ÿ™‚

Then of course Wednesday night was when we had the severe weather scare. But luckily nothing really ended up happening.

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Thursday:

  • rest day

Nope nope nope nope nope. Not feeling it. Plus my calves were super duper tight and I’m not sure what that was all about. Weird. So no running for me. But I did do a little bit of work in the garden. Picked up dog poop and trash and what not. Then later in the day my 4 year old neighbor came over and she helped me clean out the chicken coop haha. I told her mom that every time she comes over I put her to work! But she has fun doing it, so it’s a win win for everyone. ๐Ÿ˜‰

 

 

 

Friday:

  • 3 miles
  • planted tomatoes and peppers

We had another small storm come through on Thursday night, so that meant more humidity on Friday morning. Yuck. Haha but on the bright side, all of the rain has made the grass and trees super duper green, so it’s really pretty out right now.

Haha and gardening totally counts as a workout! On Friday we went out and got most of the plants we wanted for this year so Luke did all of the hard work by tilling the big area that we grow our tomatoes and peppers in and then I planted them. ๐Ÿ™‚ So far they’re all looking really good out there!

 

 

Saturday:

  • 6.5 miles
  • 1 hour on the stationary bike

Ewww. This run. This run was not fun. The original plan was 8 miles, and I had even thought to myself that if I felt really good I might even go for 10! Obviously I didn’t feel really good though haha. I was absolutely and completely done by about mile 5. But I pushed through another mile and a half before I finally called it quits. Adjusting to the warm, humid, sunny weather is always a long and difficult process for me. But I think sticking it out there for as long as I did on Saturday probably helped some. And then later in the afternoon I was bored so I figured I might as well hop on the stationary bike for a bit. ๐Ÿ˜‰

Anyway, this run did kind make me a bit nervous for the 5k I’m doing next week. I’m pretty sure it’s supposed to be warm and sunny and I obviously don’t do well in that kind of weather haha. Oh well, I guess we’ll just have to see what happens.

 

 

Sunday:

  • more work in the garden

I can’t really call today a rest day because I feel like I didn’t really do much resting. Plus I did a lot of weed whacking around the yard and pulled weeds out of the tomato/pepper patch and now my arms feel like jello hahaha. So I mean, working in the garden totally counts as cross training in my book!! ๐Ÿ˜‰

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Total Weekly Mileage: 16.63

Not exactly what I’ve been aiming for, but considering the heat, humidity, and my weirdly tight calves, I’ll gladly take it! All in all I’d say it wasn’t a bad week. Definitely not a great week, but still not bad! I’ve got the Running With The Cows 5k next week and I’m getting pretty excited about that! It should be lots of fun!! ๐Ÿ™‚

Anyway, I hope you’ve had a great week!

~Ashley

Weekly Recap: March 19th-25th, 2018

Spring is here, here in Kansas! At least for now. The Midwest can get kinda weird with the weather sometimes haha. But the highs have been mostly in the 50’s and 60’s this week, and of course I’m kinda sad to see winter go. But it’s sill pretty chilly in the mornings and evenings, so I haven’t really been experiencing any warmer weather running yet, since I typically run in the morning. Honestly though I should probably be trying to run during the warmer parts of the day, to help make transitioning to summer running and super hot weather just a little bit easier, but I’m just not ready to commit to that yet. I am a cold weather runner through and through. ๐Ÿ˜‰

The spring like weather has also brought some rain too, as it usually does here in the Midwest. We really needed it. It’s been pretty dry here lately. Plus I love rainy weather and think running in it is a lot of fun! Maybe that’s one of the reasons I’ve felt a little bit more motivated to run this week! Last week life kinda got in the way of running and instead of adjusting and making it happen, I let it fall to the wayside. But As predicted in my weekly recap last week, this week was better. ๐Ÿ™‚

Monday:

  • 3 easy miles
  • 35 minutes of yoga

It started raining late Sunday night and pretty much never stopped until later in the afternoon on Monday. Good thing I enjoy rainy runs! Because unless I wanted to wait until well after 3 pm (which I never want to do. Morning runs are more my jam), I was going to get wet during this run. Which I definitely did. Well, soaked is more like it! It was a lot of fun though, as most rainy runs are!

But I think I got frostnip on my legs. It was in the high 30’s/low 40’s and pouring down rain, and I wasย almostย dressed appropriately. I should have worn my wind pants over my running tights, because when I got home, wrestled myself out of my running gear, and hopped in the shower, I noticed the tops of my thighs were super red. That ended up being kinda itchy and uncomfortable for the rest of the morning but as I warmed up it mostly went away. Haha good thing I wasn’t out there any longer or I might have actually ended up with frostbite or hypothermia. Lesson learned; when in doubt, wear the second pair of pants.

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Tuesday:ย 

  • 2 easy miles
  • 10 minutes of ab work

Yeah, this run didn’t feel easy. But I got most of it done without too many issues. Haha I was supposed to do 2 easy miles followed by a couple of 20 second strides, but I kinda skipped those. Still doing better than last week though! I feel like that’s becoming my mantra for this week. Hey, it totally works though! Did some ab work later in the day, and was very much looking forward to my rest day on Wednesday.

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Wednesday:ย 

  • Rest Day
  • 40 minutes of yoga

I was definitely ready for this rest day haha. Did some restorative yoga, walked Lily, cleaned the house. It was nice. ๐Ÿ™‚ And since I don’t have any other photos from Wednesday, lets just take a second to appreciate how big my chicks are getting! I am so freaking excited about getting fresh eggs!!!

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Thursday:

  • 1 hour on the stationary bike

On Tuesday I was kind of excited about having a rest day followed by a cross training day, but once I got there I felt kinda meh about the whole situation. I don’t particularly enjoy cross training. I think my stationary bike is super boring. But it is a necessary evil. ๐Ÿ˜‰ So I spent an hour pedaling on my stationary bike, while day dreaming about the interval workout I had planned for Friday morning.

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Friday:ย 

  • Interval work

Speed work! Yay!! Did a 1 mile warm up, 30 minutes of intervals (1 minute of hard running, 30 seconds of recovery, followed by a 1 mile cool down. Haha a lot of that cool down was walking though. ๐Ÿ˜‰ Seriously though, this workout was so much fun! Hard. Really hard, considering I haven’t done any kind of actual speed work in forever. But it felt really good. Haha now if only I could hold that 7:35 pace for an extended period of time. That happened while running downhill with reckless abandon though. ๐Ÿ˜‰ I really should have done some stretching and foam rolling after that, but holy cow I was tired! I spend the rest of the day doing a whole lot of nothing. Totally worth it.

Anyway, my fancy new Oiselle running tights with all the pockets were supposed to show up on Friday but they never did. This is why I dislike the UPS. Every single time I order something online and it ships via UPS it ends up taking several more days than it’s supposed to to actually arrive. So I guess we’ll see when they show up…

 

 

Saturday:

  • 2 easy miles
  • 20 minutes of strength work

Turkey socks in March? Why not?! ๐Ÿฆƒ๐Ÿ๐Ÿ‚

Actually, my feet were a little sore and the only compression gear I have that actually goes on my feet are holiday themed.๐Ÿ˜‰ But I mean, weโ€™re only a few days into spring and Iโ€™m already excited for fall. ๐Ÿ˜‚Anyway, the compression socks definitely helped, but my left heel was still kinda sore and that usually means my left IT band isnโ€™t happy. Running on cambered roads does that to me sometimes. Especially when I donโ€™t pay enough attention to my hips. Itโ€™s all connected, baby! So I cut my run short and followed it with some strength moves for my hips. ๐Ÿ˜Š

Sunday:

  • Rest Day
  • 40 minutes of stretching/foam rolling

Stayed up a little too late last night, slept like shit, woke up sore. Haha good thing it’s a rest day! I’m really glad that I ended up cutting my run a little short yesterday, because holy cow is my left IT band tight today! Luckily it’s not in any kind of pain though. My knee also doesn’t hurt and my left heel is feeling a lot better. All good signs. ๐Ÿ™‚ I’ve had troubles with this IT band before, but this time I think I caught it before it turned into actual IT band syndrome. Yay for listening to my body!! I wonder if my running form has changed because of my broken toe though. At this point it doesn’t really hurt at all and the toe seems to be back to normal, but I suppose that doesn’t mean I’m not doing something different with my left foot and just not noticing it. I really can’t think of another reason as to why my IT band would be acting up again. Especially since I’ve barely been running 10 miles a week and haven’t done anything to exciting besides my speed workout on Wednesday. Hmmm. Oh well, at least I’ve realized it’s on its way to becoming a problem and have started giving it a little extra love.

Today I took an Epsom salt bath, and spent some time on my yoga mat stretching my hips, IT band and foam rolling everything. Hopefully it just needed some attention and doesn’t turn into a thing, but it’s definitely something I’m going to be paying attention to.

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So what about you?? How was your week? Has your IT band ever given you trouble before? What did you do for it?

Happy Sunday everyone!!

~Ashley

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