Saturday, February 4, 2023

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:

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

29 comments:

  1. The sunshine really helps! Glad you had plenty of it this week. And yay for longer days/some daylight.

    That split program sounds pretty great!

    ReplyDelete
    Replies
    1. I'm SOOO ready for all the sunlight and longer days! Now I just need the temps to "rise" to the challenge ;-)

      Delete
  2. We had some COLD here too! But agreed, sun does make it a little better. I'm already seeing the days get a little longer!

    ReplyDelete
  3. The sunshine is a game changer...even if most of our week was in the single digits or lower. I am loving the growing daylight!

    ReplyDelete
    Replies
    1. The daylight seems to really be increasing at record speed now!

      Delete
  4. Even though it was cold this week, the sunshine was everything! Glad you got to enjoy it as well.

    ReplyDelete
  5. Everyone had really cold weather this week! Glad you had the sunshine to help. Way to get in so much movement this week. Those JJ classes are tough but feel so good. New hair always gives me a little extra pep in my step

    ReplyDelete
    Replies
    1. My hair was really looking dark...the roots had grown out a lot in those 10 weeks...Definitely brightened my day, literally!

      Delete
  6. If your salon could see your photo, they'd start having everyone do a workout right after their visit. We're really digging the extra light at night for walking the dog.

    ReplyDelete
    Replies
    1. It's, currently, light and bright outside well past 6:00 now!

      Delete
  7. I love your new hairdo and your strength workouts. There's nothing like a good dumbbell row! But eeeew about your outdoor temperature. -3F is COLD. Well done going out - I guess the lovely sunshine makes up for the cold.
    We've had some nice sunshine lately, and good enough temperatures. The walking has been lovely this week! I desperately need a haircut but keep procrastinating it. The hairdresser I used to go to pre-Covid has moved to somewhere outside town. But that will require more walking so maybe not a bad thing, I should try to make an appointment this coming week.

    ReplyDelete
    Replies
    1. The sunshine really helped with my coping strategy last week, it was so cold on Thursday and Friday. I'm a summer gal, so the winter weather is NOT my gig...

      Delete
  8. I want to hear more about the dry needling! You'll have to let us know if it helps.
    All that sunshine must feel amazing- I know all too well how dreary those midwest winters can be. I can see why your walking miles are taking a hit- running outside in the cold is one thing, but walking is really unpleasant.
    I thought about you when I was on the stair climber at the gym this week! Having stairs in the house would be nice.

    ReplyDelete
    Replies
    1. I'm very thankful for my two stairways! They get a lot of use in the colder months ;-)

      Delete
  9. As always, you had another great and well-mixed week of workouts, Kim! And I thoroughly enjoyed being a part of your Thursday bike ride!

    "... another week closer to summer!" Well said! ;-)

    ReplyDelete
  10. My hair is NOT improved by running. it's frizzy to begin with and gray is even frizzier. Which my running time tends to be all about the hair LOL!

    We had the Polar Vortex this weekend -- the coldest weather in about 5 years apparently -- but it was thankfully short lived and today we're warmish. Bandit is jonseing for his walk!

    ReplyDelete
    Replies
    1. Max is eager to get back out for regular walks. When it's so cold, he gets let out in the backyard, and he's done in a couple minutes. He gets so excited when he sees me putting on my shoes by the front door...I feel bad leaving him, but it's too cold for a walk some days.

      Delete
  11. That sounds like a fantastic week! I can't believe how excited I am to start using my bike more. I swear the sweaty hair look is my best look too! You'll have to let us know if the dry needling made a difference.

    ReplyDelete
    Replies
    1. I'll be eager to hear how the biking foes for you! It was such a great fitness fix for me when my stress fracture was on the mend.

      Delete
  12. I thought today was very cold but I was out early with the wind and before the sun. And ran 12 miles. But I guess compared to Friday and Saturday it was warm.

    I have a hair appt next week... can't wait! of course it only looks good before I go for a run.

    ReplyDelete
    Replies
    1. Isn't it crazy how we acclimate? The temps in the mid-40's (currently) feel tropical!

      Delete
  13. Weather has still been pretty cold in CA (not nearly as cold as where you are though) and I invested in some thermal running pants. They actually help!

    I love that you're virtually riding with Debbie. I have a virtual riding buddy too and I just love knowing that she's sweating it out alongside me :)

    ReplyDelete
  14. Love your hair! I got mine done, too and it was just what I needed. I know you are so happy for that sunshine!

    ReplyDelete
  15. Hmmm, dry needling! I'm curious how that is working for you. I have always wondered if my pains (when I have them) would be a good candidate for that. Have you ever trying cupping therapy? That's another treatment I wonder about. Congrats on your busy week - way to get it all fit in before work!

    ReplyDelete