Yaaaaas new Oiselle tank! “Pressure is a privlege.” – Billie Jean King

Clicking off the miles in June! Despite complaining to coach late last week that everything seemed hard, I’ve run well ever since.


We’ve reached the point in Kentucky summer where it’s basically 90* and 90% humidity every day. It’s humid and 70 even at 6 a.m. ALL THE SWEAT, ALL THE MILES.

Monday was an easy 6 from home with drills after (see last week’s post for links to good drill resources). I’m trying to build up to two or three drill sessions per week but I only got in one this week. I had a massage that evening too, which I was needing. I’ve been trying to maintain a schedule of going every three weeks — it makes a huge difference in my training.

With the heat, I’m working on shifting my speed work to the morning, which is always a struggle. I have a hard time hitting faster paces early. But it’s either that or the treadmill in the afternoon. And this week I had a work event in the evening so that wasn’t an option at all. Morning it is!

Post-workout pile. New Balance Boracays, Garmin FR 15, Hammer Recoverite.

This was a good workout for the morning because there aren’t target paces. Just “hard.” It was a pyramid workout of hard intervals of 1 minute, 2, 3, 4, 5, 4, 3, 2, 1; all with 2 minutes recovery jog. The first three go by quickly and easily, then you hit the 4-5-4 section and those 2 minutes are suddenly so short! This is probably one of my favorite workouts, though.


Wednesday morning I met a friend for some easy miles out at The Parklands of Floyd’s Fork, an incredible gem here in Louisville. I also taught Pilates that evening — the first of four classes for the week.

I had a light progression run Thursday — 3 miles easy and then 4 miles getting faster each mile but not going over 85% max HR (which I did but not until the very end!), 1 mile cool down. I like the Thursday turnover workouts where I feel faster and like I’m getting some good turnover without a lot of recovery needed. It’s important for me to have some speed mixed in so I don’t get stuck in a rut of long and slow.

Thursday night is Pilates Strength night and we had a solid class, larger than normal and with some new people. I always love having new faces join in.

Friday night pit stop at 3rd Turn Brewery for food truck night. Pre-long run IPA and BBQ, yes please.

Friday was another 5 mile recovery day. Coach had originally called for 6 miles both days but after we spoke last week he told me to drop a mile or two off the recovery runs while I made it through my third week of extra Pilates classes. Plus, he had designated Sunday as an optional off or cross training day … and I’ve been running instead. (I’m on a 39-day run streak but I am not committed to it; I won’t jeopardize my training just to maintain the streak or do something silly like run 1 mile just to keep it going. 273 miles so far!)


Oh, Friday was also Muhammad Ali’s funeral procession and memorial service here in Louisville. I posted some videos and photos from where I watched the procession on Facebook.

I kept Friday short and easy because I knew Saturday was going to be a doozy. Hot and humid + a 14-16 mile long run + 2 straight hours of teaching Pilates. Ouch.

I started my long run at 6:50 a.m. from the gym. The weather was okay, 67* or so, and I ran the first 7 smoothly then stopped for water and took a Hammer Gel (I took one before along with a couple of Endurolytes; no other breakfast). The next 3 miles were fine and at 9 I was even pumped and like, “I could run forever!”

Accurate post-long run photo. Sweaty, hot, tired. Recoverite FTW.

Then it got hotter and the sun got higher and it turned into a sauna. I had a second water stop at 11 — still convinced at this point I was just going 14 since I knew Pilates would be tough. But then I added a little loop on and knew I’d be at least to 14.5 … and that means I might as well do 15! I took some “shade breaks” in the last few miles just to try and cool off.


I had time for a shower and some Hammer Recoverite before teaching. This was my third straight week teaching both Saturday classes and man, it’s tough. Mentally and physically.

After that my husband and I met up with British clients of his who are expanding to America and opening a distribution site in Louisville. We were originally going to take them down to Claremont for a distillery tour (hubs also sells to Jim Beam) but with our guests staying in hotels in different parts of the city, it seemed impractical (and the last tour is at 3:30, so we had some time restrictions).

So we took them downtown, where there are also some new bourbon attractions. If you want the full distillery experience, these aren’t it. But they’re fun and you get to try a bunch of bourbon!

Evan Williams Experience

British invasion tour:


  • Evan Williams Experience — speakeasy experience ($18), very fun. Held in a secret basement bar with a bartender in character as if it were Prohibition. We tried: Pikesville Straight Rye, Evan Williams Bottled-in-Bond (white label), Henry McKenna BIB, and Evan Williams 23-Year-Old Bourbon ($290 per bottle).
  • Louisville Slugger Factory and museum — we were too late to do the factory tour but got into the museum free and got to see some cool historical pieces.
  • Jim Beam Urban Stillhouse — pretty straightforward but a cool tourist attraction. For $5 you get to sample four bourbons, and one you get to pick from any of their offerings. Before you poo-poo Jim Beam, don’t forget that includes Knob Creek, Basil Hayden’s, Booker’s and Baker’s. We tried Jim Beam Black Label, Jim Beam Urban Stillhouse Select (only available there), and Jim Beam Apple. The apple smelled like a Jolly Rancher but didn’t taste as bad as I expected, and would probably make for a decent cocktail. The hostess suggested mixing it with cranberry juice and a splash of Sprite, a good tip. I selected Booker’s — the only one of the “Small Batch Bourbon Collection” I don’t think I’d had. Chris picked the Knob Creek Single Barrel Reserve. Cool feature: you can bottle your own Stillhouse Select. Choose the bottle size (375ml or 750), place the labels on it, go into a cool room and fill it, cork it, finish labeling, then they use this crazy overhead conveyer to take it up to the front. No extra charge for the DIY version, but you can pay a little extra and get it engraved.
  • Garage Bar — we all got Monnik — five IPAs and one Pilsner. They thought it was a very cool place and want to go back for food.
  • El Camino — margaritas, mojitos, beers, caipirinhas. Tacos. All the tacos. Al pastor, barbacoa, baja, pescado, potato … plus flan and sundaes. So good.

After dropping the Brits off and getting home around 10:30 p.m., I was basically toast. And with a 6 a.m. wake-up call to run, that was for the best.

I met my friend Rebekah again Sunday morning — 6:30 a.m. — and we went a different direction at Floyd’s Fork (link to previous post about the park development) to see how progress is coming on another new section. This system consists of multiple parks all connected together, but they just opened another large section but the connection isn’t finished. I had said just 3 or 4 miles when I got there — sore from Pilates, dead legs from running, tired from being outside and having drinks all afternoon. But once we got moving it was a great run and we had to go far enough to see the construction! We ended up with 5 miles and walked almost another mile back.

Running at 6:30 a.m. on a Sunday sounds terrible, I know. But I went to the grocery — totally dead — washed and vacuumed my car, got a coffee and a bagel, and was home by 9:15.

Totals: 54 miles, 4 Pilates classes taught! Racing next Thursday night!

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