and we're Back in Action

After a scaling things back, in the previous week, this past week had me back in action.

The weather played nice, for the most part, granting some cool mornings and not-too-dreadful daytime temps on several occasions. The humidity was still a bit balmy, but that's all part of the summer-in-Iowa gig. As long as we're not blessed with both high temps and heavy humidity, it's a win-win in my book.

Before I shed some light on 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 8:00AM (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, this week, in my little snippet of the fitness universe.

A Super Busy Sunday.

After Saturday's crazy hot and humid 8-miler, I was eager to see if my body was up for a short recovery run. It had been awhile since I'd not only done a longish run, but it had been even longer since I'd done a recovery run the day after. The temps were still pretty cool, though already humid, and the 2-miler felt good. Really good. A short while later, we loaded the bikes and joined our friends, Mike and Amy, for a 28-mile ride. Let's just say the temps had escalated while we road-tripped to the trailhead, and the humidity followed suit. It was in the low 90's (the heat index was flirting with 100F, just saying)...but time on the trail? With friends? Totally worth it!

  

Never Miss a Monday.

UGH, Sunday's 28 miles, in the heat, came back to haunt me. I was feeling all kinds of fatigue (yeah, me!), upon wake-up, so I postponed the scheduled tempo workout and opted for a 2-mile walk instead.  After work, Barb and I rallied for a late afternoon 4-miler (title pic, above). She'd done a long bike ride the day prior, as well, so both us were moving a little slower than usual. 

The "smile" message I'd written on the campus chalkboard (several days ago) was still intact.

Back to a Typical Tuesday.

It had also been a hot minute since I'd gone for a weekday sunrise ride, so Krystal and I remedied that situation with a 10-mile party on wheels. The temps were a chilly 57F...I know, I know, those are nice for running, but they are a bit frigid on a bike. Later, I got in a couple of 1-mile walks at work, and an arm workout (with Tunde, via Peloton app) in the evening.

I never get tired of seeing a sunrise

Double Workout Wednesday.

Remember that postponed tempo workout? Well, it came to fruition on Wednesday morning. I'm getting more adept with the new Garmin, but the learning curve is pretty long & tricky. I had the workout programmed and synced to my watch, but something went awry (most likely #UserError) and the 45-minute interval workout ended with 58:37 showing on the watch. Yeah, don't ask me how, LOL. So, my 5ish-mile run came in at 5.95 miles instead. The thing is, I hit most of my paces, and didn't feel too fatigued when I finished. My friends and I got in more walking at work (two miles total). After work, Amy and I tackled Hilly Bike Path Ride #14 (15 miles).

lots of glistening and glowing

Thankful Thursday.

The day began with a big #oops. I hit the alarm, and (almost) promptly fell back to sleep...for an extra hour! Obviously, my body needed the extra slumber, so the guilt was nonexistent. With limited time, I cued up another arms/shoulder workout (with Tunde, on the Peloton app). This "quick and easy" workout totally spanked me, but in a hurts-so-good kind of way. The temps were steamy, so we only got in one (1-mile) walk at work. Later, Allison and Barb and I met for our August full moon run (see below).

  

Full-on Friday.

With a full day of moving (#literally) and grooving (#figuratively) on tap, Gustavas and I hit the road early for eight miles. The early morning temps, again, were chilly (low-60F's) and the sky was almost completely overcast...but there was a brief peek-a-boo as the sun broke the horizon. I'd call that a success!

Super Saturday.

Having spent the greater part of Friday helping one of the daughter's move (new condo!), I took advantage of my overnight accommodations in Iowa's capitol city. Iowa's capitol, with it's golden dome, is a beautiful sight, especially in the glow of the sunrise. I mapped out a 3-mile route that took me along East Court Avenue, up the steep East Walnut hill, and back down East Grand Avenue, circling around the capitol grounds.

Trekking up this "capitol hill" is no joke, but the downhill is a sweet reward. It's a pretty easy route to score some substantial negative splits!

...and what's on tap for Sunday?

I have one remaining Arms With Tunde (Peloton app) workout to do, so I plan on knocking that out Sunday morning. I also plan on some early morning walking, running or biking (because sleeping-in is overrated, LOL). Stay tuned!

Summary: I'd call this a well-rounded and busy week. We all know that's the way I like it. Running finished with 19 miles (six miles of which were part of the tempo workout). Walking was pretty mellow: 14 miles. Biking saw 61 miles. I had three good upper-body workouts, but no lower-body focused work this week (other than the usual hilly bike path ride). I'm thinking of easing back into some stair workouts...maybe every-other week (?) just to mix things up a bit. It's been eons since I've done any specific HIIT workouts (though I get a little taste of that in some of my Peloton workouts). I have a lot of ideas in the works...

In case you missed out, here's what went down on the blog this week:

All. Is. Well.

RAGBRAI for a Day: Take-2

In other news:

Friday Fashion Flair. Fashion-fession -  I showcased Thursday's ensemble instead of my Friday outfit. Since I was decked-out in comfy workout-type attire (due to the the day-long gig of moving the daughter), I figured no one needed to see me in that. Anyways, I'm a fan of bright colors, so this royal blue sleeveless number sees a lot of action in the warmer months. Also, this high-low skirt is a favorite piece with its classic black and white color scheme and funky Aztec print pattern.

Already, on Thursday evening, it was time for another full moon run! I read that this Sturgeon Moon is the final "super moon" of the year. We'd had rain off and on during the day, and it remained in the forecast for the evening (along with cloudy skies). The full moon had had not shown itself for June's or July's runs, and it wasn't looking good for August either. I met up with Allison and Barb at 9:00, and we set out for a few miles in hopes the moon would show itself. And, indeed, it did! It wasn't until the final mile that we noticed a slight break in the clouds. By the time we'd finished the fourth mile, though, there it was! All I can say is have faith, my friends, have faith!

So, there you have it! Another week wrapped up and tied with a pretty bow.

How did your week play out? Any fun (or challenging) workouts? Summer weather still in full-force, or has it mellowed on occasion? Did you catch the Sturgeon Moon?

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