Sunday, September 30, 2018

Moving Forward, Scaling Back


Week One of Taper is complete!

And it was a week of scaled back mileage and sporadic weather. Welcome to my life...pull up a chair and I'll fill you in on the latest...

#nevermissaMonday
With the monumental 20-miler done and outta the way (the day prior), I awoke on Monday morning feeling (almost) like a new person. Thankfully, my body felt pretty good. I took Max for an invigorating walk and opted to save the recovery run for after work (because I knew the weather was gonna be exceptional). The temps had cooled down and the humidity was gone. Three refreshing miles, late in the afternoon, never felt so good!
3-mile recovery run...done!
Another typical Tuesday
We had cool temps (again) for Tuesday, and also some rain. I just couldn't get myself motivated to do more than walk in the early hours (besides, I'm tapering LOL), so I postponed my "real" workout until after work. Since I'm scaling back on HIIT workouts (during these few weeks of Taper), I came up with an upper-body/core workout. Probably not a true HIIT workout because it wasn't too intense, but it did give me a good burn.

20 jumping jacks
15 burpees
10 push-ups
15 arm reps (various strength moves)
20 scissor kicks
2-minute forearm plank (balanced  on foam roller)

Five sets netted me 100 jacks and scissors, 75 burpees and arm reps, 50 push-ups, and 10 cumulative minutes of planking. FYI- if you want to up your planking game, try balancing on the foam roller!
Back on the front porch
Wednesday's workout
Okay, each week I seem to proclaim that I've experienced the coldest temps thus far this season...and Momma N keeps testing my tolerance. How does 47F sound? At 5:00 in the morning? Although I did break out a fleece headband, it turns out the two layers of clothing were borderline too much. I was definitely warmed up after the first mile, but not uncomfortable. The cooler temps are tricky to dress for, especially if the dew point is high. Although the mid-40's feel somewhat frigid right now, they will feel quite tropical before long. The joys of Midwest living!
A clear, star-filled sky with a full moon!
Thursday...more rest!
Up and out the door for some early morning fasted- cardio, via power-walking on the college campus. I've mentioned it before, but I am very thankful to have a well-lit campus a few blocks from my driveway. There are street lights every 20 feet and plenty of sidewalks. 
Yes, that's a light-weight puffer vest...those temps feel much colder walking than they do running
Finally Friday
Another early morning outing, this time through my hilly 'hood. Yes, I'm really rocking this Taper and enjoying the lower (running) mileage. Let me ask you this, though...have you ever had a perfect selfie pose with optimal lighting, only to have a surprise gust of wind show up the split second the timer snaps? Of course, that wind had to be blowing from the wrong direction, giving me the most awkward hair ever. Oh well, I believe in keeping it real...
Awkward hair, don't care
Saturday's speed session 
My alma mater, the University of Iowa, was the host for the Kickoff to Kinnick 5K on Saturday. In scaling back my mileage, I designated my final speedwork session to happen on the streets of Iowa City with a race bib (in lieu of a long run). It was not an all-out race-to-win effort, but definitely the fastest pace I have run in awhile (in and among a rather crowded race course). Stay tuned, there will be a brief race recap coming in a few days.
Herky at the finish line, and a wave to the Children's Hospital
Miles for Mollie on Sunday
Most of you know Mollie Tibbetts lived about 20 miles from us, and she was a friend of our youngest daughter. Some of her local friends organized a tribute run in her honor (5+ miles of hills on Mollie's favorite running route) on Sunday morning. There were two flags (from Flags for the Fallen) that were carried during the run, and tons of people turned out for the event. Thunderstorms were in the forecast, but Momma N kept the weather at bay for the morning.  
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#MilesForMollie #TheMollieMovement
All in all, my first week of Cannonball Marathon Taper went well. The cold and damp weather seemed to work to my advantage, being its coldest ( and dampest) on my non-running days. My running mileage tallied at 17 this week, for me that's an ideal Taper amount. My walking miles, though, were at 23...so you can see where the bulk of my cardio came from. Also, the modified HIIT of arms/core was a great cardio/strength bonus!

In case you missed out, here's my posts from last week:

In other news:

#FridayFashionFlair
This week's featured outfit showcased my love of cheetah print, the black and brown color combo, AND my new open-toed booties. Black and brown is a color combo that gets mixed reviews...some think the two colors don't have enough contrast; others think the two colors are both "neutrals" so neither gets much attention. Myself? I love the mix of brown and black...but adding in the cheetah print gives it a little more depth. The black looks darker and the brown looks richer. The booties...although they may be cute, they did give me a nasty blister on one of my toes. But, none the less, I still embrace the mantra Fashion Before Function. The good news? Usually once a blister happens, the skin toughens and said blister will not repeat itself. Glass half full! As always, you're invited to join me on Fridays....post a pic of a favorite outfit, snag the hashtag (#FridayFashionFlair) and drop me a tag (@Runningonthefly).

Fun times!
It's always a fun time running for a special event. If the hubby comes along, all the better! He even brought along his very own football (and had to carry it for the entire 3.1 miles) because he wanted to have his picture taken throwing a pass in Kinnick Stadium.
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Kindness
The Mollie Tibbetts tribute run was a beautiful experience. The temps were chilly, the air was damp and the route was hilly, but the entire event was sprinkled with numerous motivational/spiritual signs. This sign, about kindness, caught my eye....I believe we all need to make kindness a priority. I'm a strong believer in the Golden Rule, and have seen good come back (repeatedly) to those who give it out to others. The same goes for rudeness. Which would you rather receive?
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May we all live by Mollie's example, exhibiting kindness to others...especially to those who need it most
So, that's a wrap on the past week!
What's been happening in your world? How's your weather...fall-like? Any rain?  What's your "perfect" weekly mileage? Ever carried a football for an entire 3.1 miles?

I'm linking up with Holly and Wendy for the Weekly Wrap. This weekly check-in is such a great place to connect with fellow fitness-minded peeps. Please join us!
WWSki-Orange

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43 comments:

  1. Hooray for the taper! I think you were still pretty active last week!

    Love that you were able to do two running events this weekend, especially the #MilesforMollie event. I can see why that sign caught your eye. I feel like there's been nothing but bad things in the news this past week so I think everyone could try using a bit more kindness.

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    1. Kindness is key. I see snarky comments here and there, and I'm just appalled at what people will "say" to others through the computer screen. I refuse to "snark" back, though, when they come my way LOL. And all the stuff in the news is totally eye-rolling. The Mollie run was nice...a happy spark to my weekend ;-)

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  2. I can't believe how cool your mornings are already. Those are my happy temps and I cannot wait for them. It's really nice how your community came together for Mollie. Hope that helps her family heal

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    1. Our mornings have been crazy! How about a little transition, Momma N? I might embrace the end of summer a little more willingly if it didn't happen overnight LOL

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  3. Looks like your taper is going well! I bet 47 degrees feels pretty chilly right now. This morning it was 57 degrees for my run and it felt great. Sounds like you got to take part in two great events this weekend.

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  4. Week #2 of taper for me, and it's been good. I felt so good on my run today, and I feel ready for my 10k :) It was about 48 on my run and thankfully no wind. It was chilly and bearable.

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  5. Sounds like taper week 1 went well! We've been a bit cooler than you. It was in the high 30s here on Saturday morning but temps seem to be climbing a touch since then. I'm sure the fall colors will happen quickly now that we've had this cold snap.

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    1. Yikes...30's??? I am so not ready for that LOL I'm craving a transition, not loving these sudden overnight temp drops.

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  6. I've never carried a football at all!

    I guess it got pretty cool at home today, alas not AG all cool here. But great beach weather. Gotta find the silver lining!

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    1. Oh, beach weather is totally acceptable for me ;-)

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  7. Wow! For a taper week, you were quite busy. Looks like a fun week.

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  8. Hooray for the taper! I'm so excited for you! Are you weather stalking yet :) Hopefully the cool temps will continue!

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    1. NO, I'm not gonna weather stalk until next week...the race isn't until the 13th. So much could change before then, I'm not gonna worry about it any sooner than necessary ;-)

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  9. Hmm, I'm not sure burpees qualify for a taper exercise. Or, maybe I just rely on any reason to avoid them. Super 5K!

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    1. Ha ha!! The burpees were a new thing for me in 2018...I like them for their intensity and "full body" work LOL

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  10. That's so cool that you got to do the run for Mollie! I really love when the running community comes together like that!

    Also 47 sounds glorious. Send some of that my way please :-)

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    1. The Mollie run was pretty incredible...tough course with all those hills, but the run wasn't about me or my comfort.

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  11. 47F sounds fabulous! We had a frost on Friday night and I was happy that the mosquitoes went adios!

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    1. I"m not sure when our first frost will make an appearance. The mosquitoes have not been too bothersome this year...ironically!

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  12. I am cracking up at your hubby's football. I wouldn't want to carry that through a 5K!

    It was raining here today, but snowing in the mountains...we probably only have a couple more weeks of fall!

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    1. Yes, when he told me he was gonna bring along the football, I almost lost it. HE got his pic, though ;-)

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  13. Sounds like the taper is going well! That's wonderful that you were able to do that tribute run for Mollie. The quote about kindness is great, it would be so nice if everyone could make kindness a priority.

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  14. Sounds like a wonderful first week of taper time. I'm glad the 5k at your alma mater worked into your taper plan so well. We need details now! Upper 40s with no wind is my ideal running temp but I certainly won't see it for a long time. Thanks for linking!

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  15. Great job with your tapering! Those cool temperatures sound glorious for running lol - I don't think we've dipped that low yet in Philly!

    The 5K sounds like a blast and what a wonderful way to honor Mollie's spirit.

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    1. The day temps are "seasonal" I think, but it has been chilly in the morning!

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  16. You are busy busy during your taper ...maybe more active than many non-taper weeks for me lol

    We had 40 yesterday am but then it's back to 70s this week.

    The seesaw weather.

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    1. Our weather is supposed to be rainy this week ((ugh)), but in the 80's on Wednesday.

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  17. 47 degrees? Oh hell no! Much too cold for me. A few years ago there was a guy juggling 3 deflated footballs the ENTIRE Chicago Marathon! 3.1 miles don't seem so bad...

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    1. I agree...47 is too cold, at least right now. Momma N didn't bless us with a transitional period...

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  18. I don't even know what to do with those temperatures! It still feels like August here!

    You are doing awesome with your taper and I love that you are breaking out the puffy vests!

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    1. The early morning temps have been kind of extreme...not ready for them yet.

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  19. I know you love the heat, but I'm so jealous of your cool weather right now! It's still mid-80s here (am I ever going to be able to stop saying that?). Continue to enjoy your taper!

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    1. ha! I'd LOVE some of your weather! It is supposed to be in the 80's on Wednesday...but rainy ;-(

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  20. I have given up on cooler weather in Atlanta. It's hot and humid still! Enjoy the taper.

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    1. I don't mind the cooler weather of autumn...but it came so quickly with no transition. I want my summer back ;-)

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  21. Hooray for the taper! I'm tapering-ish too and it's so nice! And, I've been logging quite a few miles before the sun even comes up now that the time has changed and I have a Rigby who likes to wake me up early. :) But, thankfully, we haven't reached down to those chilly temps yet. I may be over the heat and humidity but I'm not ready for the cold yet. 47?! Yikes!!

    I'm glad you were able to participate in the Mollie run. And yes, I am also a strong believer in the Golden Rule. Honestly, it's just so much easier anyway. Why waste time and energy being mean and hateful?

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  22. It's definitely hard to figure out what to wear this time of year. Layer on layer off and repeat!

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  23. What a great week - tapering but still keeping active! I also love that you were able to do that run for Mollie. As always I love all your different outfits and colours!

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