We all knew it was bound to happen, right?
Momma N had given us nearly two weeks of unseasonably warm "winter" temps. As much as I enjoyed those temps, it was a gamble just how long they'd stick around. This is the Midwest, after all. It's not supposed to be shorts-wearing weather this time of year, even for runners.
Oh well, it was ever-so-nice while it happened!
But, before I give you all the 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 ;-)
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Anyways, here's what down for fitness this week...
Monday - Call me #nevermissaMonday gal
Back to Iowa. Back to reality. Back to the early morning sweat. I started the morning with a fast & furious HIIT circuit inside:
3 sets:
**10 flights of stairs (double-stepped)
**10 burpees
**10 push-ups
**20 arm/upper body reps
...and then finished with a 1-mile streak run outside for a (literal) cool-down.
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My Tuesdays, typically, are active rest days. My rest days don't have me sitting perfectly still, though. Besides, I think a little bit of sweat does a body good. This wasn't a typical Tuesday, though, because there was a run happening after work, in the sunshine (you know, to deflect some of the cold temps). The day started with 20 minutes on the elliptical (which is consistent with what's been my Tuesday routine for the past several weeks), then a 5-miler with Barb after work. What's crazy...my splits were 9:44, 9:44, 9:47, 9:53 and 9:50...how's that for consistency?
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As has been our ritual, a few of us gathered at the lake for our annual New Year's Day run. This was maybe the fifth year we've rang in the new year via our running shoes. This run was also the final run of the Winter Run Streak for me...35 days of daily running, all of them outdoors, complete!
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I'm not totally sure what's going on with my back, but it's been kind of achy and cranky at times. Besides, this was January 2nd....guess who was running? Not me!! With the Streak officially done, I had ZERO plans of lacing up the shoes, so I did some stretching and yoga, then power-walked for two miles with Milly. The weather was so nice, I took Max for a couple of walks (at lunch and after work), and then the hubby and I also went for a long walk before dinner. No running, no guilt!
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I posed the question on my FB running page and Instagram..."Cardio or Coffee - How do you wake up?" It shouldn't be a surprise that my "rise & shine" poison is cardio (usually a #fastedcardio workout of some sort). Friday morning, I hopped on the elliptical for 30 minutes, then did some upper body strength work. Noodle arms, anyone? Burns so good!
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Winter is definitely back in full form in Iowa. I met Barb for a hilly and chilly #7at7 (seven miles at 07:00). It may have been the cold (and damp) air, or the late night, or the much-too-brief warm-up, or the hilly route...but UGH. Overall, the run went well, but it had a few tough moments, even with two non-running days prior. Alas, a few tired muscles are not a bad thing, and conquering a few (or several) hills never hurt anyone Onward!.
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With Saturday's "long" run done, I didn't feel the need to run again on Sunday. Although those seven miles were the most miles I've run since before the Streak, they certainly didn't warrant a recovery run. So, I walked instead. Two miles in the brisk (aka windy) winter weather, and I was great for the day. Seriously, I've really grown to love my "right-outta-bed" fasted cardio exploits. Whether I'm running, HIIT'ing, elliptical'ing or just power walking...I get such a boost, physically and mentally. As I've said many times, "this is my coffee." To each their own LOL.
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In case you missed out, here's what down on the blog this week:
A Grand Finale
Holiday Bowl National Funding 5K race recap
If we were Conversing over Coffee
In other news:
Did you catch my Friday Fashion Flair post on Instagram? Even though it's winter in Iowa, and the temps were cold on Friday, I was still rocking my cheetah print flats (obviously, sans socks). I'm also wearing my skinny white jeans on a regular basis, because white is a color, no matter the season. The sherpa pullover was a good compromise for warmth LOL Anyways, you're always welcome to join the party on Fridays...post a pic of a featured outfit, grab the hashtag (#FridayFashionFlair) and be sure to tag me (@runningonthefly).
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Finally, it's a new year! Do you have any goals, themes or focus words in mind for 2020? I'm still contemplating a focus word, but am strongly considering the hashtags #MyDayMyWay, #Kimovesdaily, #MovingON and/or #MakeItHappen. Stay tuned...
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You are invited to the Inlinkz link party!
Congrats on completing your 35-day streak! That was awesome!
ReplyDeleteI like your jump-out-of-the-bed-fasted-fitness routine. It really helps to start the day with a positive attitude. Do you ever have to fight the feeling of wanting to lie longer in bed?
A marathon with a free coaching sounds interesting - I am looking forward to reading about it.
For the most part, I can get up right away...there are a few mornings, though, when I lay around for a few extra minutes. I'm a morning person (like I said, most days LOL), so it's pretty easy to just get up & go.
DeleteCongrats on completing another run streak! You sure are consistent. We have had unseasonably warm temps here too and lots of rain. I am sure that will change soon :) have a great week ahead
ReplyDeleteOur temps did a drastic plummet...at least in terms of windchill. This is January in the Midwest LOL
DeleteYou're so ahead of me by already adding a marathon to your 2020 calendar. I have a few things plans but haven't actually paid for any registrations yet, LOL
ReplyDeleteIt was really mild here this week, like in the 40s, but we're back to tru Winter temps today.
I have a few other races on the calendar thus far...I'm a sucker for early bird registration. Besides, I'd rather spend the "saved" money on running gear LOL
DeleteOur temps in Chicago are a little colder than they were but I'm still not calling it "winter" since I well know it's usually SO much worse. Hooray for pulling the trigger on the marathon. Very cool to get a free coaching plan. I won free coaching when I ran NYCM and it was amazing!
ReplyDeleteI'm really curious to see how personalized this free training will be. I figure it can't hurt to give it a try...
DeleteI love that sherpa sweater/sweatshirt, it looks so warm! I don't know much about the air force marathon so I'll look forward to following along. Pretty neat that it includes free online coaching!
ReplyDeleteI've wanted to do the AFM for awhile. My hubby is retired military (stints with the Air Force and Air National Guard, 31ish years), so it has a very personal tie to our family.
DeleteNice mileage this week! Great job doing the 7 at 7 on a Saturday. I would consider that a long run for me too right now. We had a relatively mild week with it being in the 30s-40s but some snow/ice/rain on and off makes it not-the-best running weather the whole time.
ReplyDeleteKnock wood, we've been ice-free (and snow-free) so far. I know that's not gonna be the norm, though, as we progress through January and February.
DeleteCongratulations on completing your streak! You're so wrapped up again now. It turned cold this afternoon - I was OK in a top and jacket and warm leggings this morning then went out in a coat and scarf this afternoon and my face practically froze!
ReplyDeleteI am planning two relaxed, non-medalled, one DIY marathons in 2020, keeping up my weekly totals and keeping strong. At the moment, my other aim is to get through the withdrawal from my anti-anxiety medication, which is a bit challenging!
Ironically, I think I'm already overdressing for my runs....I've been an outdoor runner for the past 13 winters, and it's still a guessing game at times. The wind, or lack of it, is such a game-changer, as well as sunshine (when I'm not running in the early still-dark hours).
DeleteOoh congrats on Dayton! I runfess that although I didn't run on New Year's Day I got my sign up on and registered for the early spring races that I've had my eye on. Lately for mantras, Carrie Tollefson's "get after it" has been my go to.
ReplyDelete"Get after it" is a golden mantra! I'm excited to hear about all your spring races...it's gonna be a fun training season :-)
DeleteCongrats on the streak and exciting that you have another marathon on the horizon! I haven't heard of that one, though I already ran Flying Pig for my Ohio marathon, so I probably won't get a chance to do that one for a while. Looking forward to following your training! Can't wait for the hot summer runs myself!
ReplyDeleteFlying Pig has been on my radar forever, too! The date for that, though is less than ideal for me, because I don't want to have to do long mileage in the cold & wet spring weather LOL (there's no way I'd be doing long runs on the 'mill, either...ha!!)
DeleteWinter never really left us. Oh sure, it got warmer than normal, which meant we got up to mid 40s at the highest. New Years Eve day left me contemplating whether or not to go to moms, with rain, snow, and sleet overnight (it got above freezing, though, and I didn't have to leave to later in the day).
ReplyDeleteAnyway, congrats on a strong week & for signing up for your next marathon. Looking forward to hearing which hashtag you decide on.
We had some really out-of-ordinary winter weather, until the past few days, that is. It gets my hopes up (briefly), then it leaves me in a confused state as to how to dress as my body keeps needing to re-acclimate to all the changes...
DeleteSuch a cold windy day today but at least the rain stopped.
ReplyDeleteWow!! Another marathon!! Good for you. I'm ONE and done.
My foot is keeping to it.
I heard about all that rain out on the east coast! Crazy!
DeleteIt must be colder by you--it hasn't been horrible here. Just windy.
ReplyDeleteI haven't heard of that marathon but I sense a military theme with you. YOu might want to consider Fort2Base here in the summer. It's 10 nautical miles and you run from Fort Sheridan (army) to Great Lakes Naval Base. I think you'd have all the branches covered then, right? I've run it and it's a pretty cool race. Lots of military guys running and volunteering at the street crossings.
I think I have heard of that one...but I'd forgotten about it. I'd thought of trying to look for Army and Navy themed events...then I wondered about the Coast Guard? Too many options...not a bad thing, right?
DeleteI am hoping that Momma N conveniently "forgets" winter for southeastern PA. I would not miss it at all! We ran a race yesterday where starting race temperature was 45 degrees, 45 degrees warmer than the same race was 2 years ago. Loved it!
ReplyDeleteCongrats on signing up for the Air Force Marathon. My 50-states friend Nancy ran it and loved it.
Thanks, Laurie! I've heard nothing but great things about it, so I'm looking forward to it. It's earlier than MCM, so hopefully there won't have to be any cold long runs (in the dark) prior to taper. #priorities :-)
DeleteIt's been yet another wacky week of weather here. The temps are warmer for winter but that means rain or freezing rain with snow. Just give us plain snow! I've heard great things about the AF marathon. I have a friend from high school who runs it every year. He loves it!
ReplyDeleteI have heard so many good things about the AFM, too. I'm really excited...especially since all of the training will be in warm weather!
DeleteI'm impressed - flats with no socks! I mean, even at my office people are still going without nylons (because the ability to NOT wear nylons was a big treat that happened last year - but sadly my legs are in no shape to be shown without nylons!). The moment it turns Fall I am wearing socks. I get too cold! Love your fashion pictures BTW. Oh, also, not sure if I ever mentioned it, but I am unable to comment on your blog from my phone. I think it's a Blogger issue with mobility because I have that problem on other sites too. It takes my comment, but then nothing ever shows up! (just telling ya that, so it doesn't look like I'm just dropping my link sometimes and no comment, like last week!)
ReplyDeleteOh gosh...I simply cannot wear nylons. I don't mind tights (opaque tights, that is), but nylons just look weird on me. Even though I'm usually cold, I don't wear socks unless they're hidden in boots (LOL) or I'm in running shoes. I guess that's one of my fashion quirks. I sometimes have difficulty commenting on Blogger blogs via my phone, too...sometimes it's not an issue, and sometimes it is. I feel your pain LOL
DeleteTrue... my "nylons" are black. Gotta provide coverage!! I have never been able to find a tan pair that look like my legs, and not some odd spray tan effect ;)
DeleteHow exciting that you signed up for a marathon this year! And so cool that you get online coaching. I look forward to following along on your training. You know I am a coffee lover, so I wake up with coffee. :-)
ReplyDeleteI wish I loved coffee...but the taste just doesn't do it for me (even with gobs of sweetener or cream). I'm glad I'm not dependent on caffeine in the mornings LOL
DeleteThat's so exciting that you're signed up for a marathon! And very cool that you can get input from a coach. We had warm weather yesterday but it got colder again today. Our weather has been all over the place this year!
ReplyDeleteSeriously, the weather just keeps acting so sporadic! I was hoping that would all end on December 31 :-)
DeleteCongrats on completing your run streak! And how exciting to have a marathon on the horizon!
ReplyDeleteYes, I'm really excited for the Air Force Marathon!!
DeleteI really admire your dedication. Not only do I not think I could wake up every single day that early, but I've been struggling to do so for a while this winter!
ReplyDeleteLove your mani
ReplyDeleteGlad we're not calling you Crazy :D
Winter came back yesterday. Who invited it.
Yay for another marathon!
ReplyDeleteI love your Cs for the week. I don't have a word yet (although maybe I should keep up with your letter and call it "COMEBACK!"). I'm taking it one day at a time and trying to be one with recovery (grumble grumble).
It's been cold here (30s and 40s) but we will be back in the 70s within a week, so there's that? Who knows anymore lol.
Sounds like a great week! And yay for signing up for a marathon :) That's really cool that it comes with online coaching.
ReplyDeleteI'd call your first foray into 2020 a success! Exciting on the marathon and coaching plan.
ReplyDeletegood week and well done on getting that streak done! Congrats on signing up for the marathon as well! That's step number 1, right?
ReplyDeleteI don't have anything themes or words or mottos yet. Just taking it easy for right now.
Whew! I came close to being one of those link-droppers and dashers, but here I am hopping back on my blog for the first time since linking up on Sunday. It was a crazy, busy week with work (New Year's Resolutioners wanting to workout - I had three new clients this week) and taking down all the Christmas decorations.
ReplyDeleteI hope you had a great week!