The temps weren't too cold (or any too warm, for what it's worth). There were some holiday happenings. College football was exciting! Even college basketball had some good moments. And, my end-of-the-year run streak is now underway.
But before we hash out the full details, 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 ;-)
Anyways, here's the latest from my fitness world:
Monday - Cool but comfortable #nevermissaMonday
Although many would disagree, I think there's nothing better than a couple of miles, early on Monday morning, to kick start the day AND the week. I have to believe it's been at least four years running (see what I did there?) that I've had this Monday ritual. Granted, some of those Monday miles have happened midday (or after work), but they've been a constant in my fitness routine. Two Monday miles, in the cool (but still) morning air, and all was well.
Another early Tuesday morning with Ellie, my elliptical. A little (or a lot of) sweat never hurt anyone, right? Twenty minutes of sweat equity in the bank.
With a high wind warning in full effect (temps were sitting at 32F with 23mph wind plus occasional gusts), I kept it inside in the early morning hours. Power walking is not for the faint of heart...crank up the speed (4.4mph) and UP the incline to 4 and see if you don't break a major sweat. Also, beware of little dogs (I'm looking at you, Max) who spontaneously hop on the 'mill and attempt to walk with you...it not only will freak YOU out, but also said dog as well (before they safely hop back off, unharmed).
*5 flights of stairs (double-stepped)
*10 triceps dips
*15 jump squats
*15 plank jacks
*20 mountain climbers
*20 arm reps
***5 total sets***
Total time was less than 30 minutes (including a 15-20 second recovery between sets). All told: 50 cumulative tri-dips and burpees, 75 cumulative jump squats and plank jacks, 100 mountain climbers and arm reps...and I slept like a rock (after taking the pie out of the oven).
O.M.D. (Oh My DOMS)! I purposely timed the HIIT workout to happen late Wednesday, on the off chance there would be any DOMS (delayed onset muscle soreness) occurring approximately 12-14 hours later...but the glutes and hammies were already feeling a bit strained upon wake-up Thursday morning. The hubby and Max walked the 1-mile route, while Barb and I ran the 5K. I'm not sure how I did it, but I was able to stay with Barb for the entire run...and let's just say she had a lot of energy and no DOMS at play. We finished in 26:xx minutes, which is the fastest pace I've run since before the marathon.
Since our usual #5at5 didn't happen on Wednesday (due to the inclement weather), Barb and I met up Friday morning for a #5at630 instead. The temps were cool, the streets were wet, and there was a constant mist in the air...but the DOMS had left the premises. Five miles never felt so good! There also were a few #blackfridaymiles walked while shopping.
It was another cold, damp and windy morning. It's a good thing I'm a runner...runners can tolerate most anything for a mile, right? I ran a quick "streak" mile outside, then took it inside for some power walking with Milly. I started with the incline on 3 and set the speed on 4, then alternated increasing the speed and incline every 1/4 mile. By the end of the second mile, the incline was on 5 and the speed had increased to 4.7...and I was a major sweaty mess. All told, I walked those two miles in 26:43...which may be faster than some people could have run it LOL My long legs can definitely move, especially when there's a treadmill belt pulling them along.
Unto our runs a little snow must fall. All the better if you can smile as it happens and enjoy the moment, right? We all know I'm a summer gal, but I do love a good run amidst the falling snow, even when the big snowflakes find their way under my sunglasses. I meant to run these two miles easy, but there was something so energizing about this first "snowy run" of the season, that I just let my legs have their way. No regrets!
In case you missed out, here's what went down on the blog this week:
Falling Back into a Routine
Grateful. Joyful. Blessed.
Black Friday 'Fessions
In other news:
Friday Fashion Flair! Black Friday had me heading out for a little shopping, later in the morning. I've lamented, many times, about my love for puffer vests. They come in handy when you're constantly getting in and out of the car and traipsing through parking lots and don't want to deal with a heavy coat once inside. Also, since there was a big football game happening that afternoon, I was repping my team, the Iowa Hawkeyes (wouldn't you do the same?)...and, BTW, they defeated the Nebraska Cornhuskers! Anyways, you're invited to join me on Fridays...post a pic on Instagram, grab the hashtag (#FridayFashionFlair) and tag me (@Runningonthefly).
How was your week? Seasonal weather? Any turkey trotting? Family time? Great workouts?