I try to keep an open mind to her antics, but I'm not always amused. I have learned, often times, it's best to call her bluff and beat her at her own game. Such was the case this week.
Yes, it's Winter in Iowa. It happens every year, right? It snows, the wind blows, the temps dive well under the sub-freezing range. And we all survive. If we're lucky, we all can find some humor in the discomfort...
But, first of all, welcome to the Weekly Run Down!
I love hosting this link-up with Deborah (from Confessions of a Mother Runner)! If you write a fitness-based blog, you're invited to join the party. The link-up opens at 1:00 (EST) on Sundays and remains open through noon on Monday. We love reading about everyone's weekly fitness endeavors, training highlights (or low lights) and race recaps. We ask that you link back to both hosts, and we encourage you to read/comment on the other linked blogs as well...please don't link-drop & dash ;-)
Monday - the waiting game
As mentioned, the temps were cold and the streets were slick with ice from the weekend. There was a slight warm-up in the forecast (like, actually hitting above-freezing temps), so there was a chance some of the ice and ick would be better later in the day. I opted to stay inside for the early morning hours, and power walked a couple miles (courtesy of Milly) and did some upper-body strength work.
Nothing fancy, but there was a 20-minute fasted cardio workout on the elliptical. That's all she wrote for Tuesday.
Should I head outside? Or embark on treadmill run #3 for the season? Or, wait and run after work? Or Thursday morning instead? I'd laid out two sets of clothes (indoor and outdoor), but couldn't make a decision. After taking Max out, I penguin-walked down our icy driveway and was happy to see the ice and slush had (mostly) been cleared from the street and the wind was minimal. I layered on the cold weather gear and headed out. All the time spent debating had chipped away at my usual running time, so I didn't hit the street until 5:55 a.m. (I also had briefly dozed back to sleep for about 30 minutes). I planned to only run three miles (due to my later-than-usual start), but it felt so great to be back outside, and the calm air felt so refreshing...I just kept going. I finished the morning with five miles, and was quite happy I'd elected to get outside. Maybe I should do these #5at555's more often!
If there's one thing I pride myself on it's my willingness to change things up, especially in terms of fitness. It had been awhile since I last did a serious plyometrics -enhanced workout (also known as jump-training), so it was time. Here's what I came up with:
3 total sets
*10 jump squats
*10 flights of stairs (double steps)
*10 flights of "jack jumps" (basically, jumping jacks, but jumping up the stairs)
*30 plank jacks
Let me tell you, I almost white-flagged it after the second set. Holy HIIT, Batman, those jack jumps were a lot harder than I remembered (previous plyo HERE). I walked around for a couple minutes, and decided to go for a third set...and finished. My quads were practically throbbing and I was a sweaty, saturated mess, but that intoxicating feeling of accomplishment was over the moon. And, the good news? No DOMS the next day!
I really wanted to get outside for an early morning walk, but with a major winter storm brewing, the temps were already bordering on sub-ZERO (with the crazy wind). A consolation? There is that treadmill in the mud room....so I fired up Milly and power walked a couple of miles. By late morning, it was a major snowing and blowing mess outside, so I was glad to have had a brief workout done because my desire to head back outside was MIA. Friday evening's fitness involved lots of couch time with Max, watching our two Big-10 teams, the Michigan State Spartans and the Iowa Hawkeyes (spoiler-BOTH teams won!).
With Friday's winter storm continuing into Saturday, I knew I was gonna be stuck inside. I slept-in a bit, and took my sweet time summoning my #treadmillMOJO (bad mistake). When I finally got the run started, it was well after 9:00 (which is a good three hours later than what my body knows).
I had a progressive run mapped out:
*1/2-mile walk (warm-up)
*Mile 1 - 3/4 mile @ 6.0 speed; then 1/4 mile @ 6.6
*Mile 2 - 3/4 mile @ 6.2 speed; then 1/4 mile @ 6.6
*Mile 3 - 3/4 mile @ 6.3 speed; then 1/4 mile @ 6.8
*Mile 4 - 3/4 mile @ 6.4 speed; then 1/4 mile @ 6.7
*Mile 5 - 3/4 mile @ 6.2 speed; then 1/4 mile @ 6.3
*1/2-mile walk (cool-down)
This workout was tough, and so mentally challenging. I was able to stay with the "plan" for most of the run, but had to take several breaks. Granted, my mind just wasn't feeling it, but I think it was the late start that was the main culprit. Almost all of my morning runs are done in a fasted state, because they all happen pretty much right out of bed. Procrastinating isn't necessarily a bad thing, but I should have had the forethought to fuel a bit since it was so much later than what is normal for me (All together now, "Duh!"). Lesson learned. I did the ritual post-treadmill selfie outside, and the mini cryotherapy ("cold therapy," it really is a thing!) actually felt quite refreshing. Glass half full!
Ummm...how does a -5F outdoor temp (with a -26F feels-like) grab you? Yeah, that would be another big #NoThanks. My legs felt kind of cranky (probably a small taste of the DOMS), so I power walked a couple of miles with Milly, and everything felt good as new. Sometimes cardio is simply cardio, and it doesn't matter how or where it happens to be a beautiful start to the day. Of course, a few bright colors certainly help...and when your manicure has ample drying time as you move and groove, that's just a bonus.
In case you missed out, here's what went down on the blog this week:
Yes, It Just Might Be Winter!
My 2o2o Focus
In other news:
Friday Fashion Flair! Cold temps and yucky weather ALL day, but I was cozy with my plaid scarf cradling my neck. Not only are the black and gold colors repping the Iowa Hawkeyes, it's a great piece to pair with anything black or neutral for a punch of color pizzazz. Besides, I'm a sucker for scarves, year-round. C'mon, join the fun...post a pic on Instagram, grab the hashtag (#FridayFashionFlair) and tag me (@runningonthefly). What ya got to lose?
Actually, it was Saturday, January 26, 2019. The Polar Vortex had arrived, forcing me inside, for my first treadmill run in a very long time. What I didn't know was that I'd be running with dear old Milly a lot in the next several weeks....I'm hoping this winter treats us a bit more kindly.
Last of all, Happy Birthday to our little guy, Max! Today (January 19th) is his birthday. We rescued him almost five years ago, and he's been such a fun little addition to our family.
Enough about me...how was your week? Did the temps take a nose-dive in your area? Have you been able to stay outside, or have you been able to "weather" the conditions inside? Any great workouts to brag about about? Upcoming races or events?