Thanks for joining Kim and me for the Weekly Run Down today. It’s always interesting to take a peek into the weekly workouts of fellow runners & fitness enthusiasts. Have I mentioned how much I love winter running? Ha, I know all the time. I am determined to keep my running base and feel strong at the 10K distance. Because I have been feeling good the last few weeks, I decided to run a 10K for all of my 3 runs each week. So, I guess I am on a 10K’s of January streak of sorts. Here’s a peek into my week of fitness.
The 10K’s of January
In normal times, the DC area has some great 10K races in the fall and winter months. One year, I remember doing a 10K race every week in November to celebrate my birthday.
Monday-10 m core + 45 m Peloton cycle + 10 min upper body and stretch
Ready to start the new week strong with a nice mix of cycle, strength, and daily stretch.
Tuesday- 10K Run + stretch class + yoga for hips
A cold but sunny day perfect for a 10K of course followed by stretch class and yoga for hips. I am pretty sure this is what is keeping my feeling good out on the road.
Wednesday-10 min strength for runners + core + Full body strength 30 min cylcle
Another nice mix of strength and mobility for me.
Thursday- 10K run + 10 min stretch class
Spreading a little more LOVE today. Early morning run with a friend and this was a photo op I could not pass up.
Friday- Peloton Bike Bootcamp + 15 min core + Yoga for hips
But kicking Bike boot camp where, full disclosure, I may have skipped out on a few sets of burpees. These quick yoga and stretch classes for hips are a huge help to my maintenance.
[In case you missed it Can the Peloton Sleep Meditation Program help you get better Z’s}
Saturday- 30 in cycle + core
While this was supposed to be my rest day, I could not pass up a chance to chat with a few of my blogger friends on Zoom while indoor cycling. I just chose a recovery ride and kept it super slow.
Sunday Runday- On the plan 10K of course!
When I am in good running health, the 10K distance is the base mileage I feel comfortable at. Normally, this would be my launching pad for a spring 10 miler but not this year. I have one virtual 10K on tap for February. Until then, I will just keep up the 10K’s of January. Tell me-Do you have a base mileage that you like to keep? Why or why not?
I totally LOVE the Love pic 😉 I’m probably at a 10K base right now, but have kept my “long runs” at 5 miles for the time being. I see the podiatrist (hopefully for the last time) in a couple weeks, so I want his blessing before I increase the on-foot distance. Usually, I try to sneak in a few 10-mile weekend runs this time of year, but the past year has been anything but typical LOL I do have a live 10K on the roster for early March! Great chatting and pedaling with you yesterday 😉
Ooh a live 10K sounds exciting! Yes good idea to wait to get the go ahead from your Dr to increase
Yes, this world totally needs more love right now! When I flip in and out of marathon training, my base run is 5.5 miles long. Now it’s more like 3-4 miles and that’s fine with me. I’ve learned a lot over the past year about what suits my old-lady body. Ha! Thanks for the linkup!
yes my old(er) lady body is happy with 6 milers at the moment. When I start piling on the miles, is often when it starts rebelling. I am hoping a longer base building season will be to my advantage this year
I like to be able to do 5-6 miles regularly in the week and then be able to whip out 10 at the weekend. I’m more at a comfortable 8-9 at the moment but getting back into squats etc and almost there with setting up Peleton and then hope to hit the 10s again. i am doing 13 on Thursday but that’s because it’s my birthday – 21.1 km on 21/01!
Lovely skies in that outdoor picture – hooray!
sounds like you have a great base right now as well. Happy happy birthday early I hope you have a fantastic day and week
Thank you! I had a good one but I’m glad of the enforced-by-snow post-half rest days!
While the 10K is my least favorite distance to race, it used to be my base mileage for daily runs (well, actually 6 miles, not 6.2). You had so many great pictures this week – for January, the weather was great for being outside!
Thanks for the linkup!
The weather was great this week for running and we cannot complain for January. I like the 10K bc I am not fast for 5K and the 10K makes me feel accomplished without exhausting me
Good for you on the 10K base. I still struggle to get in 3 miles during the week. But I’m running alone. Having someone to run with makes all the difference.
I do run 10 miles on the weekend. It is HARD. No lie!
It was fun biking with you on Sat,
That LOVE sign is awesome.
I agree having a running buddy makes all the difference. Not sure I’d be doing it alone. 10 miles is hard! Now that my real races are all pushed to fall I am working on strengthening my base and hoping that pays off later in the year
I usually like to keep my long run at around 10 miles and my mid-week runs at 4-6. I haven’t done 10 miles since the end of November or beginning of December. I could probably do that distance if I wanted to, I’m just building back up slowly.
6 miles seems to be my happy spot right now I am hoping that when I am ready to start training for a half, I am in a strong place
I do love that 10k distance and try to run it a few times a week as well! My favorite distance is 8, tho. I don’t know why…
My older body does love the 10K distance and hopefully I can move one of them to 8 before it gets too hot again!
Great photo with the LOVE sculpture, Deborah!
Normally I might have a base mileage, but right now, it’s all about what feel right, which unfortunately is not much. Not that it wouldn’t feel right, but that I wouldn’t feel right after. I learned my lesson while pushing through — before I actively got sick.
It is definitely smart to listen to your body. I have made that mistake before. I am hoping that keep this 6 mile base for a while will keep me in a good place for races later in the year
I am so happy you’re feeling strong and healthy. 5-7 miles is definitely my happy base place too. I don’t like the 10K loop in Central Park because of Harlem Hills but I can easily do the 5m lower loop and run to and from to makeup the mileage. A race a week to celebrate a birthday is awesome. Not a ton of November races here, but I always loved doing God’s Love We Deliver Thanksgiving/Birthday week as a way of giving back even before I was a runner.
PS: it’s a year this weekend that we met. Feels like 5m ago or much much longer. So glad we did before the year went upside down. xx
I know seems like forever ago that we met up! I tried to run that Harlem hills loop once and I don’t blame you-it was not fun!
Your arms are looking STRONG Deborah! You had a great week too, you can just tell from your IG posts that you were kind of slaying it this week! Great to have biked with you on Saturday!
Back in the day 10K was my base mileage for sure. At the moment it’s really only 5 but my plan is to do the virtual 10K in Feb that I just signed for and use that as my time to improve from there. It’s hard to have goals (for me) when there are no races, but at least I will know where I”m re-starting again for the 10K.
and who knows maybe some 10 milers are in our future in the fall? I hope so.
Thanks so much I am feeling good these days! It is hard to train without races but after almost a year, it just seems normal right now. I am hoping keeping this base will help me stay strong for the fall races. I also have a virtual 10K in Feb-coming up soon!
Your month of 10Ks sounds like it’s suiting you well. It’s great that you’re running strong these days. When I’m feeling good, my base runs are 5-6 with 8 miles on the weekends. Now that I’m easing back into the runs, that’s what I’m aiming to get back to.
Thanks for the link-up – great to see you yesterday!
I always feel like that jump from 6-8 is tough! Maybe soon we shall see. Great to see you too yesterday
I will need to build up to the 10K distance — maybe in March. I love that Heavily Meditated tank – fantastic! It was great seeing you yesterday.
That seems to be my happy place/pace right now. Yes great to see you
Look at that sun! It was so grey here a few days so I’m jealous of the light you have there. And yay for running with friends! I am glad all that yoga and stretching is helping out. Hope it continues to work!
we did have some great running days this week I cannot complain
My favorite distance right now is 3-4 miles. I think it is because I have several routes to choose from my house. 😀 Plus it isn’t too short nor too long.
true and you also run daily so it’s a little different
So awesome that you were able to do 3 10Ks this week – that’s awesome! You have reminded me that I need to work more on getting in some longer runs (longer than 3 miles). I’ve been really focusing on cycling and strength training so my endurance runs have gotten the backseat treatment, lol
It’s good to mix it up and you cannot work on everything at once!
After all of the work that you did to come back from your injury, I love hearing about all of these 10ks!!! That’s a good streak to be on. When I first started running, my dream distance was 6 miles because I wanted to run on my local marathon’s relay team and that was the average leg distance. For years and years that was the furthest that I could run. Once I was able to run longer, I was scared to stop running 8-10 miles for my long run b/c I thought that if I stopped I wouldn’t be able to get up there again. Well, not true…when I’m not training for a half I cut my long runs down to 6 miles and sometimes (gasp) even shorter if I feel like it on the day;-) But 6 miles is always a pretty sweet distance.
Your story sounds a lot like mine. I find the 6 mile distance is strong base to launch into a half later in the year. run happy!
That sounds like a fun streak to try! When I’m back to 100% with my leg maybe I’ll give a 10k streak a try ;-). I was thinking of doing a 5k a day streak for my yearly summer streak this year to up the challenge just a little bit.
Normally when I’m in good shape I like to keep my base long runs at 8-10 miles and weekly runs between 4-5. Obviously since I’m still recovering from injury I’ve been doing less mileage to start with but I’m hoping to be back there in the next month or two!
I take a day off in between my runs. My body does not like me to run everyday. I think this really helps me recover properly.
Yes, 10k is a nice distance! Right now all my runs are 3 miles- I can run a really nice loop from my house that’s three miles so that somehow became my minimum. Looking forward to running more when my foot is 100%- I like to do 10 miles on the weekend, it feels long but not too crazy. Enjoy your 10ks!
Yes it’s smart to keep it short until you are 100%. Right now 10 miles seems far away 🙂
This year, winter running has been lovely. It hasn’t dropped below mid-30s, and it’s been so pleasant. Although cold some days, but cold.
I always liked to be at the 10 mile mark. That way, I felt I could drop a half marathon if I wanted. Now, I’m just happy to be out there.
It is great to be out there feeling good isn’t it?!
10k is a great base, especially to spring off of for a 10 mile! So glad your running is feeling good. Awesome week!
Thanks Jessie it’s nice to be feeling good right now!
If I wasn’t on a training plan my distance would vary between 3 and 6. Depends if I was feeling good enough to venture out of my neighborhood (I’ve got a good 6 mile route) or if I felt better staying close to home. If I run all of the streets in my neighborhood it’s pretty much a 5K and that is always good for a short run in the morning. Great job getting your 10K’s done!
Thanks I am thankful to be where I am right now!