Sunday, January 19, 2020

Okay Momma N...GAME ON!!!


Momma N seems to love playing games.

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 ;-)
Anyways, here's what went down in my little world of fitness this week...

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.
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Later, after work, the streets were still a mess. Although some of the ice had melted (key word: some), there also were gobs of slush everywhere. Besides, the wind was blowing and the air felt damp. No thanks. I decided to give Milly another go (Twice in one day! Go Milly!). I usually do a 2-mile run for #nevermissaMonday, but decided to up the ante a bit...we did three miles (at progressive speeds/inclines) and all was good. And, we outdoor-selfied afterwards.

Tuesday -  The Lame Game
Nothing fancy, but there was a 20-minute fasted cardio workout on the elliptical. That's all she wrote for Tuesday.
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Wednesday - The Guessing Game
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!
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Thursday - The Jump Start
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)
*10 burpees
*30 plank jacks
*10 push-ups

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!
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Friday - The Consolation
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!).
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Saturday - (almost) Sudden Death
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!


Sunday - The Indoor Arena (again)
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.
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Overall a decent week, albeit quite a cold one.  Running was pretty typical for my off-season (13 miles, eight of them on the 'mill). Walking, again, was pretty non-existent (7ish miles, most of those were on the 'mill as well). Monday's upper-body workout felt amazing, and Tuesday's 20-minute elliptical sesh was a perfect fix for a rest/recovery day. Thursday's plyo-stair workout was intense, but left me feeling euphoric when I finished. As much as I whine about the cold, I do appreciate having a few indoor options at the ready (the stairs, the elliptical, and the treadmill). So far, it hasn't been too painful being stuck inside (stay tuned, that perspective may be changing in another month LOL).

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?

This time last year...
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?



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49 comments:

  1. Happy Birthday Max! Winter was in full force here, so I'm in full mole mode working out in the basement. Ah good ol' Milly is the workout buddy who's always there for you (and doesn't mind being ignored when Momma N plays nice).

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    1. Knock wood, Milly is still pretty agreeable to work with me...she's getting kind of old LOL

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  2. It is nice to have Milly around though to get those runs in! Our weather has not been as cold, but I still find the cold and wind to be highly unmotivational for me. Great job getting your workouts done! I wonder if I would use an elliptical more than my spin bike... which I never use.

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    1. The wind has been unreal here this week. I can handle almost all things cold, but the wind definitely can be a deal-breaker.

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  3. Our weather has also been up and down. Last week - M-F - was perfect for outdoor runs in the a.m.! It was 30s when I woke up and then 40s throughout the day. Today, howevver, was "feels like -16" when I woke up. So no, I did not want to go out and run. Brr! Nice workouts and nice to have Milly as your workout buddy!

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    1. It was insanely cold most of the week here....UGH. It's pretty seasonal, but that wind has been psycho.

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  4. Happy Birthday to Max! Yep, this is the time of year all the runners need to work around Momma N's antics and figure it out. That Milly workout looks like a good one!

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    1. The workout with Milly was probably more intense than it should have been...I just had NO desire to bear with her for five ((boring)) miles.

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  5. Great strong work - it's suddenly gone cold this weekend here and I had a slightly scary icy time on my long run today! Happy birthday to Max!

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  6. This weather is not making it easy! I really miss hot sweaty summer runs :( Just another month or so, right? Before hopefully spring arrives? Argh! Good luck staying motivated on the treadmill, I know it's not your favorite!

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    1. I miss my hot summer runs, too!!!!! I'd gladly trade the hot sweaty 'mill runs for some outdoor time in the hot summer sunshine :-)

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  7. Aw, happy birthday to Max! I too have been trying to plan my workouts around the weather. After "April" weather last weekend, we are back in January with blustery 30s today, and lows in the 20s tonight. My neighborhood is too hill to risk icy conditions. Even walking Scooby I have to be super careful for slick spots.

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    1. My neighborhood is pretty hilly, so the ice is tricky. If you get going too fast on a downhill, it's really tough getting your control back LOL

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  8. You all really did get a winter blast this week. Way to find a plan to get all of your workouts in. Nice job mixing it up this week

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    1. The week's weather was kind of typical for January, but the wind was a nightmare, as well as the ice. I just want my summer back LOL

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  9. Happy birthdy Max!
    Our weather is still all over the place. Yesterday we were in the 20s, today it was the 40s. Yesterday was more humid so it felt warmer later if that makes any sense.
    I love your outdoor selfie braveness

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    1. Thanks, Cari :-) The outdoor selfies are my way of rebelling against the winter. We all have our coping devices :-)

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    2. I feel you - I've had OPI's Got Myself in a Jambalaya on my fingers . So not a winter color

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  10. Happy birthday Max! Your workouts exhaust me lol. That stair workout...I'm tired just reading about it!

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    1. That stiar workout WAS a lot more intense than it looked on paper LOL

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  11. Happy Birthday Max!! It's been a mild winter so I can't really complain too much about it except when it snows. I don't like it one bit. I love the variety of your workouts. Great job!

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    1. Winter has been pretty mild in terms of snow (at least in Iowa), but the temps got really nasty this week. Ugh...and so.much.ice.

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  12. Awww! Happy Birthday to your Max! The Polar Coaster of weather continues. It's hard to believe that we had 60 degrees last Sunday and I ran in a tank and shorts. Today it was single digits to start and then warmed up in the 30s. It's wacky for sure!

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    1. It's currently 2F (with a -6F feels-like)....so at least the wind has tamed down LOL It has me debating if I should brave the outdoors (at o'dark thirty tomorrow) or just suck it up and run (again) with Milly...

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  13. Well Momma N decided to give us all 4 seasons this week, LOL. Right now its freezing and we got a few inches of snow yesterday...which only means we will probably have 60 degree weather on Wednesday haha

    Wishing Max a very happy birthday!

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    1. Well, Momma N just served up a heaping helping of Winter for me LOL Tis the season, right?

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  14. Awww, happy birthday to Max! He looks so sweet! Guess what? Pablo is coming to visit on Tuesday and staying through Sunday!

    You sure do create some intense workouts! Momma N ain't got nothin' on you, you'll just shake your fist at her, stay inside and workout even harder than if you could run outside! Go, Kim, go!

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    1. Awhhh, Sweet Pablo!!!!! My workouts have been a bit on the intense side lately LOL Saturday's treadmill workout was a bit too ambitious, but I just cannot run a long run (five miles IS a long run on the treadmill, just saying) at a steady pace. Just cannot do it. Apparently my mental toughness is due for an overhaul...

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  15. Happy birthday to Max! Our weather has been unseasonal, not in a good way...more in a "I sense wildfires in the future" way.

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  16. Happy Birthday to Max! After our dip into the deep freeze this weekend, we're heading back up into normal again. Hoping it won't be icy...

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    1. Ditto. Crazy how "warm" the 30F temps are gonna feel...

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  17. What crazy weather we've having. I never seem to be dressed right.

    HB Max.

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    1. The layering is a constant guessing game...the wind and the humidity make such a difference with the feels-like temps

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  18. Your Thursday workout looks awesome! You know you're doing it right when you need to take a rest for the 3rd set!
    Congrats on your having an effective indoor solution for the cold weather.

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    1. Ha!! Thursday's workout was way tougher than I remembered LOL It did feel good to finish, though.

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  19. There is no stopping you - Momma N can throw what she wants at you, you're still going to win! Well done for getting through Saturday's run - it probably was down to the fueling as you say. But at least it got done! Happy Birthday to gorgeous Max!

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    1. Oh gosh, Saturday's run was so painful (in a mental way). I do think it was the fueling (or lack of) that was the game-changer.

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  20. We started out the week warm but by the weekend it was much colder. We were supposed to have snow on Saturday but that never happened. There was some freezing rain, but nothing too terrible. Now its just cold and windy! Great job getting all your workouts done even though you couldn't get outside much!

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    1. The wind was terrible last week! We get wind in Iowa, but not usually everyday LOL

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  21. Happy Birthday to Max! He's such a cutie pie! I love your outdoow selfies. Take that, Mama N!

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    1. Thanks, Debbie :-) The outdoor selfies are my coping vices....and, ironically, the extreme cold, on very hot & sweaty skin, does feel nice.

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  22. Happy Birthday to Max! What a cutie! Mother Nature made sure we didn't forget it's still winter - it's good to at least have the treadmill as a back-up. Great job with your workouts - and man oh man does that plyo-stair looks intense!

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    1. Yes, I'm grateful I do have a treadmill at the ready...but that certainly doesn't make those Milly runs any more enjoyable :-)

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  23. You clearly sent some of that frostiness our way! It was in the 30s this morning and will continue this way for quite some time!

    You know that I am always in love with your stair routines, but seeing that jump sets my teeth on edge!!! I hope that I will feel safe on stairs again one day!

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    1. I have been doing stair workouts for so long, that I do take the safety for granted. I should be a little more mindful of that...

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  24. Those cold temperatures sound tough! As does that ploy metrics workout :). Great job with all the workouts this week.

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    1. Thanks! I didn't realize how many tough workouts I was squeezing into one week...kind of an overload LOL

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