2023 Weekly Run Down 1/52

This is my first time joining the Weekly Run Down hosted by Kim and Deborah. I’ve been marginally aware of this link-up for quite a while and I have been following these two ladies for years, but have never participated and I’d like to change this in 2023.

If you’ve been following me for a while you already know this, but in case you’re new here, you’ll quickly find out that I am a passionate runner and Peloton enthusiast. Most of my training sessions will be through the Peloton platform. Yes, I have drunk the Kool-Aid and I am absolutely okay with it. The bike + platform (I use the app for running) has made me so happy and the community motivates me every single day.

I love following other athletes and getting a peek into their training week. People are such a freakin’ inspiration to me. So, I hope to be the same for others (hopefully. A little bit.) I also just like stats and keeping records (not that I am not doing that already in all other kinds of ways, haha) and sharing them with others.

Feel free to skip these posts, if this content is not your thing. I understand and won’t be offended.

If, by reading this, you’re getting the impression that I want to do ALL THE THINGS, you’re not mistaken. I have a hard time saying no to challenges and I want to take all the classes. There is so much amazing content on the platform. I know some of you feel the same.

I am currently knee-deep in half marathon training and I am also participating in the Squad Mini Challenge, which is a combination of power zone rides + strength training. It is put on by the Power Zone Pack, a cycling community founded in 2017 by Peloton Power Zone enthusiasts. (Don’t know what Power Zone Training is? Check it out.) I’ve been repeatedly participating in their 6-8 week power zone challenges (and mini-challenges in between) since September 2021 as part of a team. It’s a lot of fun. (The graphs further down are from the Power Zone Pack Website. The straight line is the power target line if you keep your output right in the middle of the particular power zone, and the wiggly line is my execution. Does anybody else nerd out over graphs like me? Haha. Tell me I am not the only one!)

Without further ado, here’s a glimpse into my first training week of 2023. I am not quite sure if this is going to be the format that I will share my training week, but I am just going to go for it today.

  • 10 Min Warm up
  • 30 Min Upper Body Strength
  • 10 Min HIIT Cardio
  • 10 Min Core Strength
  • 30 Min Power Zone Hip Hop Ride
  • Extra 10: Low Impact Ride
  • 10 Min Full Body Stretch

Power zone rides can be intense. Zone 4 (Threshold Zone) is challenging but fun. My legs were toast though.

  • 20 Min Focus Flow: Core
  • 5 Min Pre-Run Warm-up
  • 45 Min Beatles Run
  • 10 Min Post-Run Stretch

If you’re on the Peloton platform, do yourself a favor and take Becs Gentry’s Beatles run sometime. So much fun!

  • 30 Min Focus Flow: Lower Body
  • 30 Min Glutes & Legs Strength
  • 10 Min Full Body Stretch
  • 10 Min Sleep Meditation

Wednesdays are currently my non-cardio aka ‘rest days’. They’re also my office days, and I usually have a little less time in the morning because I have to get myself ready and out the door.

  • 10 Min New Year’s Meditation
  • 5 Min Full Body Warm Up
  • 10 Min Core Strength
  • 30 Min Power Zone Endurance Ride
  • Extra 10: Climb Ride
  • 15 Min Power Flow
  • 5 Min Full Body Stretch

I’ve been enjoying the “Extra 10” min classes that you can just add after any workout if you have some extra time. 10 minutes can be super-effective. But “stacking” shorter classes is actually such a clever way to trick yourself into thinking that you’re just adding another “short class”, but before you know it, you have racked up a 30-60 min training session!

  • 5 Min Pre-Run Warm up
  • 60 Min Endurance Run
  • 5 Min Post-Run Stretch

I was able to use a break in the rain to get 6 miles in for my half-marathon training. Winter weather can be tricky when you’re an exclusive outdoor runner (I will admit that I won’t run in the dark and I won’t run inclement weather, so you gotta be flexible).

  • 5 Min Boxing Warm up
  • 30 Min Full Body Strength
  • 10 Min Core Strength
  • 5 Min Warm up Ride
  • 45 Min Power Zone Endurance Ride
  • 10 Min Post-Ride Stretch

This power zone endurance ride seemed intimidating (10, 6, and 10 min intervals in zone 3) but absolutely doable. Endurance intervals are my jam.

  • 5 Min Pre-Run Warm up
  • 60 Min Endurance Run
  • 20 Min Rock Run
  • 5 Min Post-Run Stretch

We had a huge bomb cyclone (aka winter storm) coming through Northern California and it was a bit of an obstacle run this morning, but I did get my long run in.

This week’s stats:

Running: 18.2 miles
Cycling: 39.8 miles
HIIT/Cardio: 10 min
Strength: 120 min
Yoga: 65 min
Warm up + Stretching: 90 min
Meditation: 20 min

How was your first training week in 2023? I am looking forward to following along!

  1. What a nice fitness week! I never knew about the existence of Peloton before I started reading running/fitness blogs in late 2022, and although it’s unlikely I’ll use it, it seems like a good concept as you describe it, about the short sessions adding up to a good session of 60+ minutes.
    I had a good first week of the year, although it wasn’t according to my routine (because of vaccination, weather etc), I got my base sessions of lifting and running, and an extra run too.

  2. Great week of activity for you! I’ve been using the Pelo app for a couple of years now and I love it too! Helps keep me out of an exercise rut! That bomb cyclone was no joke!

  3. Excited for you to join us on the Weekly Rundown! I think I’m one of the few who don’t use the Peloton training, but you know, there’s always that one..lol. Nice week of training for you! As a fellow dedicated outdoor runner, I do find winter running to be exhilarating but a challenge as well. What half marathon are you training for?

  4. It’s fun to get a detailed look at your training! You have a really good balance with strength, bike cardio, and distance running.

  5. We are so glad to have you join the weekly run down! We have a similar training schedule w Peloton and running. I have not yet tried the power zone training as I am putting more focus into running. I am currently using Peloton cycle as more of a recovery. I am in a group training program with team Wilpers that I love. When is your half?

  6. I love the Extra 10 classes! For days I’m in a rush, they give me a quick way to get some “oomph” in; I’ve done a couple of the walking ones, too, to add some interest/spice to my breaks during the day.

  7. You had a winter storm? That must be unusual. Anyway you had a great week of training- a nice mix of things. When is your half marathon?

  8. I’d like to second that those sparkly pants are wonderful! I bet they cheer you up when you’re in the midst of a tough workout!

  9. Those sparkly pants are AWESOME!!

    You had an awesome week of workouts! I had a really strong week! It looks very different from yours but our lives look very different since I have tiny kids! But I did 2 runs and 2 strength training workouts. My runs are short – only 3 miles. But this is not a great time of year to run in Minnesota, especially with all the snow! I came close to falling on both runs! It’s kind of like running in sand so the miles feel very hard!

  10. Yay! Welcome to the Weekly Run Down. I am so looking forward to reading your weekly recaps. As a fellow Peloton enthusiast, I’m sure you can give me ideas of some great classes to try.

    And as others have said, I love those sparkly pants!

  11. You really stack those classes! I’ve been doing a lot of cycling in the past couple years. I didn’t drink the Pelo Kool-Aid, though until about 14 months ago. That said, I have done a lot of cycling classes but have never done a Power Zone class. I NEED to change that!! I don’t have a Pelo bike, though. Just a “regular” spinning bike, so it’s not connected to the actual Peloton community. Also, it doesn’t show my output in numbers…is that something that could be worked-around?

  12. Another vote for the sparkly pants! And, as always, your dedication to workouts is so inspiring <3

  13. I have the peloton tread, which I love very much and play the classes, though I very rarely follow the class content which I know is weird. Follow me! DorisDoris

  14. Welcome, and what a great week of workouts!

    I’m not on Peloton, but I love seeing how much everyone loves it!

  15. Great to have a new runner blogger to follow! I dabble in Peloton, but am currently doing Caroline Girvan’s Iron Strength on YouTube for my strength training + daily core on Peloton. It’s great to have the opportunity to follow a new to the link-up runner! Welcome :)

  16. Welcome! I am always impressed with your Peloton activities. I am nowhere near what you or others do, but that is OK. I need to find that groove/motivation to get more on the bike.

  17. Just reading this it is a bit overwhelming for me. But I am impressed about all the exercise you do. I have mentioned it multiple times. It must be wonderful to have that outlet.

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