Winter: We got this!

And, so it begins.

Another month, that is. It's hard to believe we're already a full month (and two days) into 2020.

Although February is pretty much a repeat of January, in terms of cold weather, it doesn't usually seem as painful. Granted, it's a shorter month, but it's also that much closer to Spring and warmer days ahead...eventually.

Before I share 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 ;-)

Here's what went down in my little world of fitness this week:

Not another manic Monday
In an effort to embrace the increasing post-workday daylight, I've been saving my #nevermissaMonday runs until after work. So, the day started with an inclined power walk on the treadmill, and two sets of 20 flights of stairs/20 push-ups. After work, although the damp air was cold (barely above freezing), it still felt nice to be outside. I've said it before, but I'm grateful that I can choose to run outside, even if the temps are frigid.

How about a makeshift Triathlon Tuesday
I think we do ourselves a huge disservice by doing the same stuff all the time. I've been doing elliptical workouts on Tuesday mornings for quite some time, so I thought it would be a fun mix to add in some other stuff. In addition to the usual 20 minutes on the elliptical, I also did a 1-mile power walk (on the treadmill, inclined at 2 and speed at 4.5) and 20 flights of double steps on the stairs. Total time vested was about 39 minutes. This may become a new Tuesday routine!

A #5at530 for Wednesday
Another shake-up in the routine involved a later-than-usual start for the routine #5at5 run with Barb. She suggested going at 5:30, and I was game. That gave me time to do 20 flights of stairs (which worked well as a warm-up) before heading out. The temps were 18F, but there was ZERO wind happening, so the cold air didn't feel quite so cold. That winter wind can make or break a run sometimes...it's always a pleasant surprise when it's a no-show.

Thursday's Keeping-it-Real reality 
I had a somewhat intense workout planned for Thursday morning. Unfortunately, I drastically over-estimated my energy level. OOPS. Hey, it happens. Here's what the plan looked like on paper:

*1/2-mile power walk (warm-up)

*15 flights of weighted double steps (8# hand weights)
*10 push-ups
*15 burpees
*20 upper-body reps
*30 mountain climbers
*20 plank jacks

*1/2-mile walk (cool-down)

I was going to do five sets (I don't know what I was thinking LOL), but white-flagged it after two. I think it was just a total energy crash (and not a great night of sleeping). The two sets (and the warm-up/cool-down) still netted me 30 minutes of sweat, cardio and heavy breathing. Instead of dwelling on what didn't happen, I've found it's best to just walk away and move on. So I did. No regrets. I did do some upper-body strength work in the evening, to make up for the shortened morning workout.

Active rest for Friday
A light dusting of now greeted my Friday morning "up and out the door" walk. A quick 1-mile through the hilly 'hood, some stairs and push-ups ... and that's all she wrote.

Outside action for Saturday
So what if it was a bit chilly (mid-20F's feel-like with the wind)? The slick spots were minimal, the fresh air was invigorating and the conversation with a friend was lively. Seven winter miles never felt so fine. My vacationing sister's 2-inch thick ice and snow-covered driveway? That was another story. The hubby and I spent the next hour shoveling snow, chopping ice, and heave-ho'ing said stuff onto the lawn. I think I'm gonna feel that for the next few days.

Oh, Sunny Sunday
After Saturday's  snow/ice shoveling, I was in a world of hurt and stiffness. I know a recovery run always works wonders for me, even if the aches & pains aren't necessarily from running itself. I got outside, ran two miles before church, and with each step I could feel my body loosening up. And the sunshine was breath-taking....not sure if that's good for the Groundhog Day folklore, but I'll take sunshine any day it's offered. I also did 10 flights stairs for a warm-up and cool-down...so that was good, too.

All in all, I'm happy with how the week played out. Total running tallied at 16 miles, and walking came in at a whopping 9 miles. I do anticipate the walking will be increasing in the weeks to come, as we get more extended daylight. There were 20 minutes of elliptical action, a (shortened) stair/HIIT workout and some upper-body strength work. As for stairs, this week saw 170 total (intentional) flights climbed (all double-stepped, some with hand weights). I'll take it. I'm still keeping the running mileage pretty minimal, but that will be increasing as I prep for my March/April races.

In case you missed out, here's what went down on the blog this week:
Back Outside Never Felt So Fine
The Iowa Winter Games 5K
Runfessions and Coffee Talk

In other news:
Friday Fashion Flair! We had a Super Bowl potluck at work, so it was only appropriate to wear the colors. Truthfully, I'm more of a NCAA football gal,  but I do love all the excitement on Super Bowl weekend, regardless of who's playing. Disclaimer....this was a borrowed shirt, but the color red has always been a favorite, so this sparkly Chiefs shirt would fit nicely in my wardrobe. As always, you're welcome to join me on Fridays...post a pic on Instagram, grab the hashtag (#FridayFashionFlair) and be sure to tag me (@runningonthefly).

My January kept me busy, but that's the way (uh huh, uh huh), I like it.

Finally, do you have any February goals? Or are you looking for a challenge to get you through the next four weeks? Here's what I have on tap...1-mile walk (at the minimum, and it has to be an actual walk...accumulated steps don't count), 20 push-ups, and 20 flights of stairs. All of these, on the daily, for 29 days. As a result, I'll be going light on focused lower-body strength workouts for awhile, since the stairs do a lot of that by default.

So, how was your week? Are you eager for an early Spring? Did you have sunshine on Groundhog's Day, too? Any big goals or events coming up in February?

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