RnR Philly Training Week 4

Happy Sunday all!

Just checking in for a brief recap on Week 4 on the road to Rock ‘n’ Roll Philly….

Monday, 7/18: Rest Day

Tuesday, 7/19:  Rest Day

Wednesday, 7/20: Woke to a rare cool – ish morning. After two full days of nothing more than icing and rolling I was itching for a run. Seemed like the perfect time to run my Guitar Solo Virtual 5K! I drove to one of the flattest streets near home and busted out 3.1. No leg pain certainly called for a little post-run air guitar 🙂

Air guitar

Thursday, 7/21:  Cross-training = 40 minutes on the Arc Trainer

Friday, 7/22: Rest Day.

Saturday, 7/23: 8.2 miles. It was 75 degrees with 93% humidity when I checked the weather just before heading out. Note to self…sometimes ignorance is bliss! I was holding together relatively well until somewhere in the middle of mile 6. Then the struggle bus pulled up and I hopped on board. I’m grateful my husband J had decided to run with me, and at his suggestion we switched to a 2:1 run walk for the final two miles. Mentally, it got a lot easier to run when I knew it was only for short bursts.

Sunday, 7/24:  Strength day – lower body focus

So just 11.3 miles this week. But thanks to sticking to the plan of rest, rolling and icing – plus a trip to my massage therapist, they were pain free miles – so that’s a big win in my book! The RC coaches have revised my training plan and assure me I still have plenty of time, and I know they’re right. This week I’ll be aiming to return to at least 3 days of running, plus 2 strength workouts.

So that’s my #WeeklyWrap! Thanks to Holly and Tricia for hosting this linkup!




  1. I love the air guitar pic! I’m so glad to hear your miles were pain free. It’s great your coaches were able to revise your plan. You know, I’ve thought about not looking at the weather before a run. I do think a lot of my struggle is mental. I haven’t been able to do that yet though! Thanks for linking, Michelle.

  2. Pain free miles are always a win! I need to see a massage therapist soon!

  3. You just made me laugh Michelle – the struggle bus came along and I hopped on it. Too cute!
    Glad to hear you are pain-free! That’s definitely a reason to play the guitar!
    Have a great week!

  4. Pain free miles for the win! What is this cool weather you speak of? I swear we’re in rainforest caliber hell here. At mile 10 of yesterday’s 15 I may have resorted to a PokimonGO induced walk/run, which I don’t regret one bit.
    Marcia recently posted…Weekly Wrap and The Glo Run that Didn’tMy Profile

    • We actually had two mornings in the mid 60’s and it felt down right chilly compared to what we’ve been dealing with. I don’t know how you made it through 15 miles…8 about pushed me to my limit!

  5. I love the post-run air guitar photo! I think everyone was struggling with the heat this weekend so great job getting it done 🙂
    Chaitali recently posted…Weekly ReviewMy Profile

  6. Ha! So true about ignorance being bliss when it’s this hot! I find myself checking my weather app and dying a little inside when I do. Great week!

  7. You look so cute in that pic, and I have shorts to match your hat. I wore them today as a matter of fact…

    Pain free is good! Woo hoo!
    Wendy@Taking the Long Way Home recently posted…Loving…and Not LovingMy Profile

  8. Nice guitar solo! Mine is so corny, LOL! I’m glad you had a couple of pain-free runs. This humidity is such a challenge…hopefully we’ll all be getting PR’s in the fall, geez!
    Janelle @ Run With No Regrets recently posted…Philly Marathon Pre-Training Week 7 RecapMy Profile

  9. And you play guitar left handed!

  10. Dang I really hate I did not follow through with signing up for the RnR Virtual run! It was an awesome medal for sure!

  11. LOL Air guitar, awesome!!!
    Big smiles to pain free running.
    I have to agree ignorance is sometimes the greatest thing for a runner, the mind in an almighty powerful tool that can work for us or against us. I say that as I am sitting here hoping it cools down from 104 to 100 by the time I head out the door for my own run in less than an hour. On the plus side, we don’t get the humidity here like you guys get so triple digits aren’t that draining like it is for you guys, it just oven hot:)
    Here’s to more pain free running this week and of course more air guitar!!!!
    Runawaybridalplanner recently posted…Got That Great Feeling, Life is Totally AwesomeMy Profile

  12. Ignorance is really a bliss, Michelle! I always enjoy reading your posts and I always feel even more motivated and inspired!

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