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Sunday, February 10, 2019

Going with the (cold) Flow


Well, it's been cold in Iowa.

This is February, after all, and the Midwest is not exactly known for warm (or mild) winters. Although the Polar Vortex has moved on, the frigidly cold temps have remained. What's a runner to do? This runner tries to keep her glass half full and go with the flow, no matter what Momma N throws at her.

Here's what went down in my world of fitness this past week...

Never miss a Monday
I started the new week with a brisk morning walk (outdoors!), and then 40 flights of stairs before heading to the office. Later, after work, I ran a couple miles around the college campus. Holy Brrr, Batman! The wind was a tad bit brutal, but the extended daylight (and late afternoon sunshine) made the run enjoyable. Besides, I'll never pass up an opportunity to run outside!
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#nevermissaMonday
Taking-it-easy Tuesday
More cold outside temps kept me inside (again). I got my fasted-cardio going with 20 minutes on the elliptical and 25 flights of stairs. And that's all she wrote.
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more time with Ellie
What a Wednesday
As I posted on Insta and my FB running page, it would be a pretty boring journey if every run was euphoric and/or effortless. Another #5at5 done, but this particular one took more grit and determination than I knew I had in me. This run had me especially sweaty, and I had to stop at the 2-mile mark to find a towel. I also had to stop at the 3.5 mile mark for a potty break. When I finally made it to the 5-mile mark, I was so done...but felt pretty badazz in successfully finishing what I'd started. Stronger for the fight, right?
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A tough early morning 5-miler with Milly
Three for Thursday
I kept things pretty low-key for Thursday...some stairs in the morning (30 flights), some elliptical in the evening (20 minutes) and a whole lotta of stretching and core work.
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Finally Friday
With all the stair-training I'm doing this month (see below), I'm trying to keep my early morning cardio at the minimum (most days). Since it was too cold to take Max out for a walk, I opted for 20 minutes on the treadmill (approx. 1.5 mile), and 20 flights of stairs. I love waking up to some sweat equity; it's like a caffeine fix for me.
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And those post-run stretches? Total bliss!
My own Super Saturday
All I could say about Saturday morning's workout was, "ShaZaMMM!" Sometimes you just gotta be the boss of your workout and do it YOUR way to make it bearable. It's no secret my treadmill has seen a lot of action in recent weeks (hello? this was the eighth run in the past 22 days, not that I've kept count). I decided to make it an interval workout and incorporate some stair climbing to make it more interesting & challenging (and save my sanity).

*10 flights of single steps (kind of a warm-up), then:

**1-mile with Milly (increased pace every 1/2 mile)
**10 flights of double steps
**5 flights of triple steps
*****repeat three more times****

*1 final mile with Milly (almost at tempo pace)
*10 flights of double steps (for a cool-down)

All told, I knocked out five total (progressive) miles, and 80 total flights of stairs...all within an hour from start to finish. This workout was a total 180-turnaround from Wednesday's treadmill run. As I upped the speed on each 1/2-mile, the running actually felt easier (maybe I've been doing my treadmill runs too slow???). There was a major sweat flow happening, as you can see from my saturated headband. Stepping outside briefly, when all was done, felt pretty refreshing in the frigid winter air. If every run with Milly felt this great, I'd certainly have a lot more respect for her.
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I love it when Milly and I actually have a great time in each other's company
Snow-packed Sunday
After Saturday's intense stair/speed interval workout, I knew it was in my best interest to take things easy, especially first thing in the morning. The temps were cold (I know, BIG surprise), but weren't as cold as in previous days/weeks. I got out for a 2-mile power walk, and it felt amazing to be back outside. The streets were still slick, though, with globs of thick slush everywhere. The sidewalks on the college campus were clean, though, and I mentally made a note to drive over later and run a couple miles around the campus. That said, the heavens opened up, and the snow started falling during the last mile with no signs of letting up anytime soon.
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More snow. In Iowa. Imagine that happening in February.
None the less, after we got out of church, the snow was still coming down, but not as heavily...So...I did get out for a couple of OUTDOOR miles. It felt awesome to breathe in some fresh air and my legs enjoyed the freedom from the 'mill.
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Back outside never felt so fine!
Even though I've recently been stuck inside far more than usual, I think I'm doing alright. I'm hopeful it won't be too long before I can get back outside for most of my runs and early morning walks. I am grateful to have several indoor options to keep me active, so other than the stale "inside" air, I really have no grounds for complaining (much LOL). Total mileage came to 14 for running and a mere 4.5 for walking. The elliptical saw 40 minutes of action (approx. 5 "miles"), and my stairway (remember? Her name is Stella) was well utilized on a daily basis (see below).

In case you missed them, here's my posts from this past week:

Victory over the Vortex
Stuck Inside? A few non-running fitness options to consider
The Treadmill - Five Recent Reality Revelations


In other news:

Did you catch my #FridayFashionFlair post on Instagram ? Even with the Vortex outta here, the cold temps are still my reality. I'm just glad there's been plenty of sunshine, and a bright fuchsia sweater certainly brightened my day. Look a little closer, there's some cheetah print going on as well. And, yes, I am still wearing the favorite white skinny jeans because I have never embraced the "winter white" options out there. As always, you're welcome to join me...post a pic, grab the hashtag (#fridayfashionflair) and tag me (@runningonthefly) so I can check out your featured outfit.

As mentioned last week, I'm currently taking part in a stair climb challenge at work. The challenge encompasses a total of 562 flights of stairs to be climbed (from February 3rd to March 2nd). My goal, though, is to surpass 1,000. Since I routinely do stair-training, I wanted to UP the challenge a bit (see what I did there?). As this goes to press (early Sunday afternoon...eight days into the challenge), I have 330 flights done. Although this may seem like I'm over-doing it on the stairway, my body is used to on-going stair training. In addition to cardio, stair-training also works the legs and glutes, especially while doing the 3-step climbs (which are basically step-ups, but at an exaggerated incline). Let's just say, these are sufficing as my lower-body strength work for the duration of this challenge. Not everyone's workout of choice, but it's working great for me.

And, finally, I am trying to keep my sense of humor in the midst of all this crazy cold weather. I am no stranger to the cold, but we have not really had much of a break in the past three weeks. Granted, we did enjoy a couple days of 40F-50F, but then everything crashed and plummeted back to the arctic-like temps. I know it will not last forever (knock wood), though.
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So, that's a wrap! Although it was rather cold, I was able to stay active and utilize several indoor options. I can't control the weather, after all, but I can control how I deal with it.

How's your weather been? More snow? Crazy wind? Any signs of spring? Are you eager for spring and/or summer?

 I'm linking up with Holly and Wendy and Michelle (this week's guest host) for the Weekly WrapThis 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. you definitely got creative with the workouts this week. Way to mix it up and get it done despite the weather. Hope this week is better!

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    1. I'm hoping for it to be less frigid...just enough that I can actually get outside and not risk frost bite LOL

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  2. Great creativity! This winter is not making it easy on us...So ready for summer.

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    1. I hear ya! We can just skip spring and jump right into summer as far as I'm concerned ;-)

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  3. You're doing an awesome job being glass half full considering your weather. Cabin fever can really suck -- I was so happy to get my runs in outside this week, even if there were only 3 of them, LOL.

    Unfortunately a big storm is looming on our departure day . . . stay tuned . . .

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    1. I'm lucky that I don't have to leave my house for fitness, but the cabin fever is really a buzzkill...

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  4. You're doing brilliantly in the circs - I take my hat off to you. We've not had any snow or ice here yet, it was rainy and really windy and cold today but that's all runnable through just about.

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    1. I don't mind the snow, well when it's not too extreme, but there's that darn layer of ice underneath it....and I'm really talented at finding it ;-)

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  5. You are rocking that stair climb challenge! I also love the way you got creative with your Saturday run. I think I need to take a page from your book and mix things up a bit more.

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    1. If I didn't mix things up, I'd really be crazy LOL If I can't get outside (and have a change of scenery), I have to do something creative ;-)

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  6. We are getting your snow as we speak! Stop sending that stuff this way.... :p

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    1. Well, I certainly don't want to keep it all to myself ;-)

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  7. You are always so creative when it comes to your workouts! Great job on your 'Super Saturday'!

    I hope that the snow holds off for Iowa for a while. We're supposed to get some on Tuesday so maybe you're sending it our way, lol

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    1. I think what we had earlier today is headed East..... #enjoy

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  8. Way to get it down despite the obstacles. Before we know it we'll be complaining about the heat so enjoy it (if possible) while we can can.

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    1. Oh, I will never complain about the heat. I missed out on the summer of 2017 (recovering from surgery), and summer is my favorite season ;-)

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  9. Yeah the weather's been tough. I barely notice it anymore. It's 32 and snowing in Tokyo. That's where my focus is. :p

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  10. What a great work challenge - I wish our building would allow is to take the stairs. We're only on the 3rd floor and the elevators are so slow.
    Love your Sunday pic -- had a major flashback to TMNT with those sunglasses. Adorable

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    1. Well, my place of work is a single story building, so we have to do all of our stairs on our own. Well, there is a loft in the back of the building, but not really that accessible for a "workout." I'm glad I have two stairways in my house ;-)

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    2. The universe heard me - fire alarm in the building just now so we got to do the stairs

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  11. I love how your low-key Thursday still involves 30 flights of stairs. GET IT! I'm over this weather already, but it does challenge my workout creativity. Have a great week!

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    1. The weather definitely throws a new level of "challenge"into our fitness

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  12. That's one way to make the treadmill bearable! I can't avoid the outside entirely (walking from parking lot, walking around campus), so I've been wearing the fleece-lined running leggings under everything recently.

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    1. I have worn my fleece-lined tights under my regular clothes, as well as my base layer. I really want my summer back ;-)

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  13. Well done getting all that work in with the frigid temps! It made me laugh that you named your elliptical and treadmill.

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    1. Well, all the action they get, they might as well be officially part of the family

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  14. You are amazing!! Wow! You really showed Saturday who is boss! Well done, and I love that on Wednesday even though it felt so blah you just kept going!

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    1. Saturday's workout was fun! I really need to do that more often to make my time with Milly not so mundane

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  15. It's such a double edged sword. I am tired of the ice BUT I hATE the humidity in the summer here in KS and it just about kills me (why did i decide to do a 50 miler in november so that the bulk of my training is in the summer?????). I think we are suppose to get some snow this week and I am hoping to see that!

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  16. Wow, that Saturday run/stair combo sounds intense! Great job with that, and with pushing through on the tough run Wednesday :)

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  17. you always amaze me Kim!

    i don't think you are overdoing the stairs. Stairs are so good for runners! how can you overdo! A blogger friend of mine in NYC used to do stairs at her office every single day as her workout during lunch. And I swear it was every day for more than a year!!

    If I didn't belong to a gym and couldn't get outside I would definitely make due with what I have inside (though it would drive me nuts). Our weather is fine really, can't complain; it's just rainy and cold (not that cold) and windy. I believe that spring will be here in about 2 or 3 weeks. Well, I'm hoping anyway.

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  18. Love it! No matter what nature throws at you, you meet it head on and manage to turn it into a positive! It's what makes your blog so fun to read. You just can't be kept down!

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  19. I'm laughing at that last meme because OMG so true!! And that is a LOT of stairs woman!!! Hope you can get outside soon. I went out today because the next two are going to be super messy around here. It's just been a treadmill kind of winter, which just makes me so grateful for it...even though we would all rather be outside!!

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  20. The stair workouts are a great idea! I recently had a few days of them on a holiday plan I joined, but haven't done them since. I need to keep that as an idea when I want to mix it up. Well done!!

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  21. I don't mind the cold as much as I do the wind. Sometimes it can be absolutely biting, especially when it's damp. I really need to take advantage of my two (actually three) sets of stairs in my home!

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  22. Sounds like another great week of running Kim! I am loving all your pictures too :-) Also, that Saturday workout sounds awesome, I am going to give it a try!!

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  23. I love how you are showing fitness is so adaptable you definitely had variety this week. No excuses,right?

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  24. Way to crush your workouts this week! Love your necklace in your fashion post!

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  25. I love that you do all those stairs!! I need to start incorporating those into my day. The only thing is I'm sure Rigby would want to join me and he'd push me down. LOL. Can't have that!!

    I'm so looking forward to spring and warmer temps. I know we haven't been as cold as you but I'm definitely a warmer weather kind of girl.

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  26. You're doing more than alright, you're killing it; even if you're stuck indoors for so many on your workouts!

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  27. Lady, you are crushing it even with the crazy cold and snowy weather.
    We have literally had all 4 seasons most days with the temps ranging from 25-73!
    Hope spring comes soon for Iowa, but I know until then, you will keep rocking up those steps!

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  28. Wow! You had a killer Saturday. You are a badazz!!! Your spring racing season is gonna be awesome!

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