Thanks for joining Kim and me for the Weekly Run Down today. The weather outside has been challenging of late. It has me dodging icy trails and searching for safe spots to run. Did I also mention it’s been super cold (for us)? This past week also has me doing everything I can to avoid catching covid which now seems everywhere. I somehow managed to avoid contracting it when my husband had it last week. However, my friends seem to all be going down fast.
Weekly Run Down
Monday- lower & upper body Peloton strength + core + Peloton cycle
I enjoy doing heavy upper body weights and a low impact cycle class the day after my long run. I do a shorter lower body strength and stretch as well. Always feels good to get that Monday coffee and workout in.
Tuesday- 6 mile run + stretch
Thanks to my cold weather blogging friends for some layering advice. It was a feels like of 8 this morning but the sun was out and I was determined to get my run in.
This is the first week of Matt Wilpers’ Winter Run Challenge and today was my tempo run test. Tempo runs can mean different things but for this purpose: do a warm up and then run at tempo pace tor 20 min to get a baseline. I ended up doing a 2 mile warm-up which is about how long I need especially in the cold. My 2-mile test went pretty well. It is challenging for me to find that pace that is pushing me but not sprinting.
We will use that pace to base our other workouts on. It went better than expected and I was rocking a serious runners’ high all day! I am excited to see where this will lead as I normally do not like any type of speed work.
Wednesday- full body strength + core + stretch + 20 m cycle
This month I’ve been enjoying going much heavier on strength training and base building run miles and doing less cardio. I feel like it’s working well for me. I do love lifting heavy things! I also did a little redecorating in my gym with this fun new shelf for all things Peloton.
Thursday- 6 mile run with tempo pickups + stretch
My second speed workout for the week. After a 2 mile warm-up, I did the speed workout which had me doing 30 second and 1 minute intervals at tempo pace. I will have a definite learning curve with all of this. I ran the first few too fast and then finally figured it out. Overall, a good run. There was less dodging icy trails thanks to a little more melting.
Friday- upper body strength + core + yoga
Woke up to some tight hips most likely from adding in some speedwork this week. I chose to skip my usual Peloton cycle class and swap it for some yoga andI think it did the trick!
Saturday- rest day with stretching
Full body stretch and running errands with the hubs. He is now recovered.
Sunday- 8 ish miles on the plan
We are expecting another snow storm this afternoon. I plan to brave the cold and get out there before it arrives.
It was a successful week of dodging icy trails and covid all around. Thanks for joining today.
Glad your “week of dodge” was successful! I’m looking forward to hearing more as you progress through Matt’s program. I hear ya on lifting heavy! Those new 15-pound dumbbells really made a difference on the specific moves I used them for. Good luck with your run & stay safe.
Yes, moving to some heavier weights has really made a difference for me and I think it will for you too
Nice work on that tempo run! I like speedwork but I don’t necessarily do it. My Friday runs are runs that I push myself–kind of speedwork. Those are the runs that I get my endorphins! We need those more than ever lately, don’t we?
Yes, they sure do increase endorphins. I am trying to do the speedwork without getting injured (insert nervous face)
Glad you enjoyed picking up the pace! It’s nice to shake things up sometimes. It will change your running for sure. Hope you are able to get out ahead of the weather today. It is snowing in Atlanta as I type and my daughter’s campus is super excited! Haha!
I bet they are excited down there! Safe travels back
Looks like a good week – great job getting out there in the cold. And knowing when to listen to your body and get in some yoga! Good luck on your 8 miler today!
Thanks as long as I don’t freeze it should go well 🙂
Nice job. I need to do some of those workouts I think.
8 for me too. -3 so not sure if I will get it done before frost bite sets in.
It has been a challenging weather week for sure. I feel like you must be a pro by now! It is not quite as cold here and I waited until it “warned up” a bit
You just inspired me to go for my run today before the snow hits so I don’t have to run on my treadmill tomorrow to avoid the messy trail.
I’m glad your hubby is feeling better! At this point, I feel it’s not if we’ll get Covid, but when (thank goodness for vaccines and the milder variant).
Have a great week!
I was feeling pretty proud of myself for not getting it when he had it. But who knows, maybe I did sometime. Glad you got out there too. It was not as bad as I thought once I got going
Looks like a solid week! Great job with your tempo run! I love speedwork and find it beneficial, though I admit it’s been ages since I’ve done anything more than some fartleks to make the time on the mill go by faster.
Hope you get out today ahead of the storm!
It has been a long while since I did any real structured speedowork so we shall see how it goes
Oh, fun to follow along with Matt’s program. I’d have a really hard time figuring out my tempo pace and maintaining it without the aid of a treadmill. I bet this will really pay off with your Half!
Love the new decor and the quote from Denis. 😉
It has always been hard for me to find my tempo pace as well I hope this program helps me narrow it down
Glad you’ve been able to dodge Covid! And glad your husband is better. Just curious- did he have the sore throat from hell?
The Matt Wilpers program sounds great! I’ll be interested to hear how it affects your running in the end. I’ll bet you’ll get a lot faster.
My husband did not have the sore throat I hear about just tons of congestion and lots of nose blowing and fatigue
ooh suggestions/decisions is such a good sign. And so true. We can help, but we can’t make the decisions for friends.
I love the idea of a baseline. We did that in marathon training and while I never got “fast” it was fun to see how I improved. Look forward to following this training
So relieved you’ve stayed healthy & your husband had such a quick recovery.
I will never be a super fast runner but I would like to learn to be more efficient
Sorry for your husband. In Italy covid is everywhere too and in my city the situation is not so good.
A very solid week. Great job on the speedwork.
I hope you succeeded in doing the 8 miles before the storm.
Thanks and yes, I did get those 8 miles done and it just started snowing
The workouts for the run challenge sound great! Way to go. Love that runner’s high 🙂 Nothing like it. So glad you’re husband has recovered now! That is rough.
I follow a runner in Alaska who blogs- the Runner’s Plate- she has awesome tips on cold weather running as I think her conditions are worse than mine 🙂 But i’m always happy to help if I can!
Thanks again for your help I really appreciate it!
I hope your husband is feeling better! What a mess everything is.
I love your gym redecoration! It looks so great!
He is all better thanks!
Hooray for staying healthy and so glad that your hubby is feeling better. I saw on the news that the positivity rates around the country are going down so hopefully this latest surge is almost over.
So glad that the start of the Matt Wilpers’ Winter Run Challenge went well! Looking forward to hearing all about the challenge as the weeks go on.
I sure hope so too! Yes week 1 went really well and onward we go