There's been running (duh!). I've done some walking (nothing new there). Speedwork made a reappearance (it's been awhile...). There was quite a bit of action on the bike (what the WHAT?!?).
The week played out nicely, and I'll be smiling about this week for quite some time.
But, first things first...
Welcome to the Weekly Run Down! I am so excited to host 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 ;-)
Here's the Run Down on last week's fitness:
Monday - Never (ever) miss a Monday
After the previous week's crazy heat wave, Sunday's temps had dropped (though the humidity still was pretty substantial). Monday morning, though, we awoke to 63F temps and low, if any, humidity. The air felt fresh, but kind of odd for a July morning. I swear, 2019 has been the weirdest year for "seasonal" temps being anything but. Anyways, just a couple of easy miles were all I had on the agenda since I'd done an unexpected 10-miler the day prior.
Tuesday - Holy Yikes! It was cold!
As if Monday's cold morning air wasn't cold enough, we had even colder temps greeting us on Tuesday morning. Granted, these temps would be near perfect for running, but see that bike in the picture? I had to layer on a wind breaker and gloves for my early morning 10-mile ride with Gustavas. Brrrr.....I most sincerely hope all the heat haters were happy that morning.
|I want my summer back|
Wednesday - the weekly #5at5
As usual, I met up with Barb for our weekly early morning 5-mile ritual. Even though the temps were still only 60F, they were much more conducive for running than biking. Anyone else noticing the dwindling early morning daylight? It's not until 5:30 or so when daylight is making an appearance (and it's getting later every day), kind of a buzzkill.
|back in the light-up arm bands....|
I'm realizing, with needing to allow a couple days of rest/recovery, I'm having to squeeze in some double workout days. Such was the case on Thursday. First thing, some early morning speedwork, via hill sprints on a nearby hill (1/2-mile warm-up run, 12 sets of run-ups/recover-downs, 1/2 mile cool-down..for three total miles), then 20 minutes of upper-body strength work. It's nice starting one workout in the (almost) dark, and finishing the second one in bright daylight. Totally thankful for another beautiful morning, the discipline to get up early, and the strength to get it all done before work.
I'm not a fan of riding in the dark, but with a 5:15 a.m. start, we weren't in the dark for very long, and we were on the bike trail after the first mile. This was the second (weekly) pre-workday bike ride with Michele...and we're both kind of digging this new routine. We got 15 hilly miles done in about 75 minutes.
|more time in the saddle|
Saturday - Back at the Bix-7
After a 5-year hiatus, I returned to the streets of Davenport, IA for the 45th Bix-7. This is a 7-mile race, and the course is hilly. Very hilly. Being late July, the weather is always hot, and usually quite humid as well. The Bix-7 attracts a huge crowd of racers (there were 7737 who finished) and a nice field of elites, all vying for $50,000 in total prize money. After an annoyingly crowded (and very slow, as a result) first mile on that long Brady Street hill, my body kicked into action and blessed me with a great race and a PR. Stay tuned, I'll have plenty to say about this day on the race recap in a few days...
|the 2010 PR is no longer|
After my race, the hubby and I had a full day of car time (picking up a friend's son a couple hours away, and then returning back to town late Saturday afternoon). Even with an easy 5-mile bike ride Saturday evening, my legs were needing some movement. I met up with Barb, at 6:15 Sunday morning, and we chatted and ran four easy-paced miles. All better!
In case you missed out, here's what went down on the blog this week:
Riding the HEAT WAVE
'Fessing up for July
In other news:
Friday Fashion Flair....This week I featured another favorite color, turquoise. Pairing a bright color with a neutral color (like the pewter skirt) actually enhances each pieces' nuances. The turquoise looks brighter, and the pewter doesn't look as drab. Oh, and that chunky beaded necklace is actually a belt, which has never been worn as such. As always, you're invited to join the party...post a pic, grab the hashtag (#FridayFashionFlair) and tag me on Instagram (@runningonthefly).
So, that's the latest and greatest in my little corner of the universe. How are things in your world? Did your temps do a bit of a nosedive as well? Any exciting things happening with your fitness endeavors? Are you training for any big races?
Are you following me on social media?
Are you following me on social media?
You are invited to the Inlinkz link party!Click here to enter
I love your bike-shadow selfie and what a great week. Also love your expression when they took your summer away! Ours has gone for a bit - I went out in a light coat earlier and will again in a minute - only up the high street, not running. It is very odd to not have run on Sunday, but I did run yesterday!ReplyDelete
Yes, 55F is WAY too cold for July, and felt absolutely frigid after the heat wave we'd just come out of...Delete
50s ?! That does sound chilly. And as much as I like that for running, I'm not ready for summer to end!ReplyDelete
Summer is going fast! I hadn't really noticed the dwindling daylight until just last week. UGH.Delete
I did laugh when I saw your gear for Tuesday. Long sleeve and gloves? No! And yes I have noticed that sunlight is making its appearance later in the morning. So weird!ReplyDelete
The wind breaker and gloves may look extreme, but it's a lot colder on a bike than on foot. I had to read my weather app three times before I believed it...Delete
50's sound delightful we are still in the 90's everyday. You really packed a lot into your workouts this week. I am amazed that you never need a rest day! Congrats on your PR your running is going really well this season. Look forward to hearing all about your race. Have a good one!ReplyDelete
Well, I do take rest days...not total rest, per se, but definitely days with minimal activity. As you know, I am doing some biking now on those "down" days and my legs seem to be benefiting from the non-impact action. Two of my July races have had long bike rides prior (the morning of, or the day before), and both of those races have gone very well, so I think I'm on to something ;-)Delete
COngrats on the amazing PR.ReplyDelete
Our weather was crazy this week too -- not as chilly as you got, but odd not to be too hot to sleep. Tuesday was some blissful running.
Blissful running is the bomb! Glad you were able to enjoy some ;-)Delete
I can't believe how cold it got there this week! Congrats on your race Saturday. You are really racking up PRs and prizes this summer.ReplyDelete
Thanks, Coco. I'm very grateful for the year I've been having. I'm not doing anything extraordinary, but I'm keeping my mileage fairly low-end (low 20's/week) and that seems to be my sweet spot.Delete
I didn't wanna say it but yeah, the daylight is a little later to appear in the morning. Sigh. Wait: GLOVES on Tuesday? I was still in Atlanta so I'm sorry to have missed that. Congrats on the PR! Can't wait to hear more!ReplyDelete
Well, had I been running, I probably wouldn't have needed the gloves...but it was cold on the bike. I really hadn't noticed the daylight coming so late until just recently...ugh! Why??????? Wish we'd have more daylight year-round.Delete
Congrats on your shiny new PR!ReplyDelete
It was definitely lovely running weather this week! I love your thoughts about the Lily.
I have definitely noticed the dwindling daylight. I get up much earlier than Mr. Judy, and I try to keep the lights off & not disturb him, but it's now just too dark & I have to put them on. OTOH, it's still summer & I'm going to soak that up as much as possible while we have it!
We recently put in a new sky light in our master bath, so I hadn't really noticed the late-coming daylight in the mornings until just recently. Getting out for my last two #5at5's, though, with near total darkness at the start has been a buzzkill. At least it's only for the first 15-20 minutes...but that will be dwindling soon, too....Delete
Wait a great week for you! Congratulations on a great race and another PR! :)ReplyDelete
Thanks, Kim ;-) Although this was only my fourth time running the Bix-7, it's a race that I really love for all the challenges associated with it, and all the hoopla surrounding it.Delete
I can't believe how cold it got for you! It's great that you are enjoying more time on your bike. Looking forward to hearing all about the Bix-7 and your PR!ReplyDelete
Yes, I'm a little in shock on all the bike time I've been doing. It's more as a recovery tool, than an actual hard-core workout (except for that hilly trail LOL). It's been a good fit for cross-training.Delete
Congrats on your good running shape. Great to hear you are increasing your biking sessions.ReplyDelete
Thank you! The biking has really been a game-changer in recent weeks. It's really enhanced my running ;-)Delete
Every time you mention your ordeal from two years ago, I shutter. That was so scary and your blogging friends were so worried about you. I'm so glad everything turned out okay!ReplyDelete
I've never run a 7-mile race, nor had I even heard of one until you mentioned it. Can't wait to read your recap!
Thanks for the linkup!
It's surreal to think it's been two years...or that it even happened in the first place.Delete
We got a cold snap on Wednesday I think it was but I took an opportunity to go walk my dog for a longer walk before work because it was a perfect temperature for him!ReplyDelete
Our cold snap didn't last long...but it was cold!!Delete
It got really chilly for you this week! It wasn't quite as cool here but definitely better than the week before. That sounds like alot of biking miles, although Ive never biked outdoors so what do I know? Congrats on your race and PR!ReplyDelete
It's a lot of biking miles for me...the novice ;-) I work with a guy who bikes about 30 miles every day...so my mileage is peanuts to what he's doing LOLDelete
Ok, posting from home and hoping this comment shows up. We did not get that chilly weather that you speak of! It sounds nice! Congrats on your PR!ReplyDelete
The weather was crazy chilly here, at least in the mornings. It's too soon for that kind of stuff...Delete
loving all your bike miles Kim! Awesome!! and busting your PR is just AMAZING!! well done! Another lady I follow in IG (not related to the #fitbloggroup) also ran and had a great(but challenging) race!ReplyDelete
We had the hottest days every recorded in the Netherlands last week. I ranted and raved enough that my husband now agrees with me that we need to have an airco unit installed before next summer. Maybe menopause doesn't last much longer but hot flashes AND 104F outside and not airco just doesn't work for me anymore. Is there anything worse than laying in a pool of sweat, trying to get some shut-eye, with hot flashes occurring every half hour? No. I don't think so.
Still, training went well. I'm kind of afraid of this week already now though...
Well, so we're twinning on the temps, huh! I found that gal in Insta and started following her...we seem to have a lot in common ;-)Delete
What a week!!! I hear you on running or cycling in the dark - no thank you - but 5:15 start isn't bad. Congrats on the PR - can't wait to hear more about that famous race :-) And YEAH to a healthy year after and those gorgeous flowers back in bloom. I believe in signs and I would take that as a BIG one!!ReplyDelete
If we didn't have a bike path, the early morning biking would be a no-go. I don't trust drivers on the open roads...YIKES!Delete
Boo on less daylight. I noticed this am when I went out for a rare pre-work run.ReplyDelete
Congrats on that PR!!! You are amazing but you work hard so you deserve it.
Thanks, Darlene ;-) The PR was a long time coming, after a very long plateau. And, the daylight...UGH!!!!!!!Delete
You made me smile just reading about your smilly week!ReplyDelete
Awe, thank you!!Delete
Congrats on the PR! We got our heat wave this week...go figure. Though our low temps are still under 55 - news to me that that's cold ;)ReplyDelete
Our mornings have stayed pretty cool....I'm just not ready for fall-like weather yet.Delete
Congrats on your P.R.ReplyDelete
Your bike shadow pic is too beautiful!
You are working hard .... are you planning in secret to become a triathlete?
Ha!! I do want to do a tri someday (I have done one du, and am hoping to do more)...but I'd have some major work to do in the water for a tri to happen.Delete
Great necklace!! So pretty! I can't believe you needed all of those layers for the bike! It's still been pretty hot here!ReplyDelete
It was cold on the bike! The wind breaker isn't warm, but it did "break" the wind from freezing me out LOLDelete
Wow, that's crazy that you had to break out the gloves in July! You're right, it's definitely been a weird year for weather. And congrats on that PR :)ReplyDelete
It's so much colder on the bike than on foot...BRRRR. Totally not ready for cold temps...Delete
Loving all the workouts and you've become quite the cyclist - that's some great mileage for the week! The cool weather was a dream! I wish I didn't have to leave for work at 6:30, otherwise I'd love to do more workouts first thing in the AM!ReplyDelete
I have to be to work on (or around) 8:00, so even the 5:00 runs are tricky if I putz around too long stretching or "cooling down" on the computerDelete
Congratulations on your race and the PR! As always, your dedication to running is very inspiring to me. Loving all your Instagram photos too!!!ReplyDelete
Thanks, Angela ;-) I love running, but am trying to work in more "disciplines" into my cross-training...hence all the time on the bike ;-)Delete
Congrats on your PR! Those cooler mornings last week felt amazing! We inherited some lilies with our yard also, and there is something magical about those flower blooming.ReplyDelete
The cooler mornings do feel good, but (for me) it's just too early for fall-like weather....Delete
Gosh, I can't believe your injury was two years ago! Look how far you've come!ReplyDelete
Such a beautiful lily, too!
Your bike rides are totally inspiring me to haul my bike out of the garage.
Not sure about our weather. other than insane storms at night. I've been away :(
We are due for some rain...and even a storm wouldn't be all that bad. My flowers were doing well with all the humidity, but are craving some moisture now...Delete
I'm enjoying all of your posts about your bike rides! I've only been on mine a couple of times today. I'm hoping to add more miles on wheels in the coming months!ReplyDelete
The biking thing has kind of taken me by surprise. I'm not considering them real tough workouts (except for those hilly rides on the bike trail), but I am getting some good cardio out of them, and my legs are getting some different muscles worked. It's all good ;-)Delete
I love your positive attitude about your injury. Crazy how that sort of thing can change your perspective for quite some time!ReplyDelete