Thriving on Sunshine

What was so great about this week? We had sunshine aplenty, like on the daily.

And, what was not so great? Baby, it was cold outside. Thankfully, the temps weren't as severe as the previous week, but they definitely were quite "seasonal." 

With Milly (she's my treadmill, LOL) out of commission, I had to take my runs and walks to the streets, but all were manageable. I had zero problems staying active indoors as well. I guess I can't really complain (much), though there's nothing wrong with longing for warmer outdoor conditions. As I've said before, I can tolerate the cold, but that doesn't mean I have to love it. 

Before I dis on the deets of the week, 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 in my little world of sunshine, fun and fitness this week:

Sunday's Brick for Breakfast...

On deck was Day-3 of JJ's Split Strength Program (Peloton), featuring a lower-body extravaganza workout. Me thinks it wise to do some biking as a warm-up, so I started with 10 miles of intervals on the spin bike. Next I had 30 minutes of squats, single-leg deadlifts, reverse lunges and split squats (yeah, #ouch). I then finished with another six easy miles on the bike to flush-out the legs. There may have been a short 1-mile walk, later, to maintain the daily #OptOutside streak.

Never Miss a Monday.

As predicted, there were a few DOMS to be had upon wake-up. I saved the #NeverMissAMonday run for later (knowing the temps would be slightly warmer and less windy), and mounted the bike for 11 miles of Monday morning madness. Notice I wore a RUN shirt for the occasion? I also ended the ride at the 11-mile mark, and felt quite empowered that the quirky distance didn't dictate my accomplishment or my effort. I had a 7:30 PT appointment to get to, complete with all kinds of lower-body work and my first-ever dry needling treatment. All this before my actual work day started.

After work, I laced-up the shoes and headed outside. Believe it or not, the 10F temps (with -3F feels-like) were the warmest temps of the day! This was one of those runs that just felt incredibly effortless. I ran three miles with negative splits (10:20/10:12/10:08) and still had substantial daylight when I finished.

Intentional Tuesday.

This wasn't a typical Tuesday for me, but it was quite intentional. I'd seen that I was close to finishing the 400K Garmin challenge (via the bike) for January, so I made it happen (with a 30-minute upper-body strength workout sandwiched in the middle). This was Week-2 of JJ's Split Strength, so I was back to a repeat of Day-1 (from Week-1). I guess if you're going to burn-out the legs, you might as well shred the arms/chest/shoulders as well, right? But, yowza, all that upper-body "pushing" is tough!

Double Workout Wednesday.

As I was getting ready for lights-out Tuesday evening, and planning my Wednesday morning workout, I noticed I'd been on the bike everyday since the previous Wednesday. I'd also done 98 miles of biking in those past seven days. I decided a day away from the bike would be a good idea. My solution? 100 flights of stairs instead! Funny thing about these 100 flights...my Garmin said I only did 13 flights, and gave me credit for going 1/4-mile total distance! It did acknowledge 3000+ "steps" for my efforts, though (which is pretty close to the actual number of steps I did climb and descend).

 

After work (and a rather lengthy hair appointment), I met up with Barb for a #5at6PM run. We had clear skies, a beautiful waxing gibbous moon and mild-for-February temps. 

Another Thankful Thursday.

It was another saddle-up and ride (virtually) with Deb kind of morning. I got in 15 miles on the bike, and tackled Week-2/Day-2 of  JJ's Split Strength Program. This was 30 minutes of back and biceps "pulling," and Oh Baby, it hurt so good! Afterwards, I had another PT session (more lower-body work and dry-needling). Also, it was a freezing cold day outdoors, so my 1-mile lunch walk was fast and furious...how does a 14:04 pace grab you?

Friday - HIIT'ing it up for Heart Health!

Since it was National Wear Red Day, I felt it appropriate to dress accordingly for my morning bike ride. Hawkeye (my spin bike) and I got in 10 miles of cycling, 15 minutes of which were HIIT intervals (via Peloton). After work, I bundled up for a very cold and windy 2-mile walk.

A Sensational Sunny Saturday!

After a slight sleep-in, I hit the streets for five miles under the February sun. The temps were cold (17F, with a 5F feels-like), but the sun was so spectacular, I was completely comfortable. My body felt a bit tired, but I just ran by effort, and was pleasantly surprised to see a 10:13 average pace when I finished. Hmmm, I guess things are getting back to normal after almost three months of PT! There also were two different 2-mile walks (late afternoon and evening).

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

The plan is a similar brick workout as last Sunday (biking/lower-body strength/biking). I have the Week-2/Day-3 workout on tap. It worked out well to sandwich that in between two different biking sessions last week, so I'm on board for a repeat. Tentatively, there may also be a full moon run happening in the evening. My father's oldest sibling, my Aunt Thelma, is turning 100 this week, so there's a big party for her in southeast Minnesota Sunday afternoon. Depending on when we get back to town, I may be full-moon-running solo (or may postpone and run Monday evening instead).

So, all things considered, it was a decent week. Obviously, a bit colder than I'd prefer, but the daily sunshine certainly provided a huge boost of feel-good mojo. Running went well and felt good (13 miles). Walking is still a victim of the cold, windy weather (only nine miles this week, eek!). Biking, again, dominated (77 miles). I'm really liking the Split Strength Program with JJ (on Peloton); every muscle group is getting worked-over, thank you very much. Physical therapy is going well, and we're doing some dry-needling for my lower-back crankiness (I'm desperately trying to avoid the chiropractor, LOL).

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

Holy BRRR! Please Make It Stop!

A This & That Coffee Chat

In other news: 

Friday Fashion Flair. Obviously, with it being National Wear Red Day, I played along. I think most of us know someone afflicted with heart disease. It's nice to have a day to pay tribute to those who have suffered, and also to raise awareness of the importance of heart health.

As mentioned, I got my hair done on Wednesday. It had been 10 weeks, so I was due for some highlights and a trim. Ironically, this pic was taken after my 5-miler with Barb, and it actually looks better than when I walked out of the salon, LOL. Nothing like a good run, and a sweaty headband, to work some magic on the hairdo.

Finally, my Friday post-workday walk was cold, but the sunset was a show stopper. Have I said how grateful I am for the longer hours of daylight?

Anyways, that's the latest. Another week of winter is in the books, and we're another week closer to summer!

How are things in your world? Has the weather been cold and windy? Any sunshine? Did you wear red on Friday?

You are invited to the Inlinkz link party!

Click here to enter