2023 Weekly Run Down 25/52 – Shuffle and Adjust

I am linking up again for the Weekly Run Down with Kim and Deborah.

I know you all must think I am a little crazy what with all the challenges I have going on (and I probably am), but what can I say, they’re just really fun and motivating for me. Usually during a regular week, I can space out and fit in all my challenges fairly well, but if I am having a change in (work) schedule – like this week – things can get a little tricky. And with tricky, I mean, “crowded”. I had to rearrange my schedule this week because of a workshop that I was attending for three days.

Although the workshop was virtual, we had participants nationwide, so us Westcoasters had to start our work day pretty early (at 7 a.m.) to accommodate all participants. In reality, I really had to be showered and ready at my laptop even before then, so I had to shuffle my workouts quite a bit. I had to cram a couple of workouts together that I would have usually taken over the course of the week, but it all worked out in the end.

Monday:

• 5 Min Pre-Run Warm Up – JJ (4/3/23)
• Team Wilpers Summer Run Challenge 2023 – W3R1
  • 15 Warm Up Run/ 90’s Run – Jon (9/30/22) – Instructor Bingo
  • 20 Min 4×4 Min Threshold Run/ Depeche Mode Run – Tobias (6/17/23) — Instructor Bingo
  • 10 Min Cool Down Run/ Cool Down – Matt (3/31/23)
• 10 Min Just Walk: Outdoors
• 20 Min Lower Body Strength: Week3, Day 1 – Adrian (10/3/22) — PUTV1 – W3D1/Instructor Bingo
• 10 Min Focus Flow: Lower Body – Kristin (5/3/23) — Instructor Bingo/Personal Streak

I slept in a bit (because of the Juneteenth holiday) and was lucky that it wasn’t hot already by the time I left for my Team Wilpers Week 3, run 1. The Depeche Mode Run with Tobias was great. The music carried me through these threshold intervals. 

Tuesday:

• 5 Min Pre-Run Warm Up – Hannah F (6/19/23)
• Team Wilpers Summer Run Challenge 2023 – W3R2
  • 10 Min Warm Up
  • 15 Min V02 Max Run/30 Min Intervals Run – Kirsten (3/17/23) – Breaking Zones – W1AR/Instructor Bingo
  • 5 Min Cool Down

• 20 Min Upper Body Strength: Week 3, Day 2 – Adrian (10/3/23) — PUTV1 – W3D2
• 10 Min Warm Up Ride – Leanne (8/31/22)
• 30 Min Power Zone Endurance Ride – Ben (4/10/23) — Breaking Zones W1R1/Instructor Bingo
• 5 Min Post-Ride Stretch – Ben (2/14/20)
• 10 Min Yoga Flow – Mariana (6/29/22) – Instructor Bingo

Because of the (early morning) work commitments later this week, I had to do the Team Wilpers V02 Max Run and also get started with the PZPack “Breaking Zones” Challenge. Not ideal, but I had a 30 min break between them and it actually worked out great. I am really enjoying the running speed work and I added “lap pace” to my Garmin data screen, which made hitting the target pace for the V02 Max intervals much easier. 

Wednesday:

• 10 Min Yoga Flow – Kristin (6/21/22) — Rainbow Reach/Personal Streak
• 10 Min Bodyweight Strength – Assal (11/24/22) — Instructor Bingo

My workshop started today and I had an early start (7 am), so I didn’t get much done beforehand. A little bit of yoga, a little bit of body weight strength training.

Thursday:

• 10 Min Warm up Ride – Bradley (3/13/22)
• 30 Min Power Zone Ride – Matt (5/18/23) — Breaking Zones W1R2
• 5 Min Post-Ride Stretch – Matt (8/19/22)
• 10 Min Yoga Flow – Denis (6/12/22) — Personal Streak/Instructor Bingo

Another early work day, but I slept well and got up early enough to get W1R1 for my Breaking Zones Challenge out of the way. The “Sweet Spot Ride” (right at the transition line between zones 3 and 4) was really fun!

Friday: 

• 20 Min Full Body Strength: Week 3, Day 3 – Adrian (10/3/22) — PUTV1-W3D3
• 10 Min Yoga Flow – Nico (11/17/22) — Personal Streak
• 30 Min Madonna Walk – Jeffrey (3/19/23) — Instructor Bingo
• 20 Min 80’s Walk – Matty (3/18/22) — Instructor Bingo

I finished Week 3 of the Pump Up The Volume 1 program before work and opted for a walk (or two) with Jon in the afternoon.

Saturday:

• 5 Min Pre-Run Warm Up – Camila (4/19/23) 
• Team Wilpers Summer Run Challenge 2023 – W3R3
  • 10 min Warm Up Run / 30 Min Tina Turner Run – Marcel M (3/4/23) — Instructor Bingo
  • 45 Min Endurance Run /20 Min 80’s Run – Joslyn (2/3/23) — Instructor Bingo
  • 5 Min Cool Down /Extra 10: Madonna Run – Susie (6/20/23) — Summer Body Stack
• 30 Min Tropical House Ride – Ben (6/19/23) — Summer Body Stack
• 10 Min Yoga Flow: For Runners – Kristin (6/7/23) — Personal Streak
• 10 Min Spinal Mobility – Andy (2/7/23) — Rainbow Reach

I had an endurance run @ easy pace on my schedule and I vowed upon leaving the house to really honor that pace. I mentioned before that running at easy pace can feel “hard”, because my feel good pace is somewhere in the middle, but I I really want to reap the benefits of this training, so I am forcing myself to slow down. I was pleased to see that my average pace almost matched my easy pace exactly.

I also participated in another fun Streakers365 Challenge this week: the Summer Body Stack Exchange. You design a 40-60 min stack of favorite classes for an assigned streaker, and in return you also get a stack from somebody else, and then you have a week to complete the stack. I added Susie’s Extra 10: Madonna Run to the end of my endurance run and then flushed out my legs on Ben’s Tropical House Ride. The classes fit perfectly into my Saturday workout plan!

Sunday:

• 10 Min Happiness Mediation – Chelsea (4/3/23) — Rainbow Reach/Instructor Bingo 
• 10 Min HIIT Cardio – Jess S (2/4/20) — Instructor Bingo
• 5 Min Warm Up Ride – Erik (1/9/23)
• 45 Min Power Zone Endurance 2000’s Ride – Erik (1/9/23) — Breaking Zones – W1R3
• 10 Min Barbara Streisand Stretch – Robin (6/15/22) — Rainbow Reach
• 10 Min Focus Flow: Floor Poses – Denis (10/18/22) — Personal Streak

Current Challenges + Trackers:

Power Zone Pack Breaking Zones Challenge (8 weeks) — Week 1 complete ✔
Streaker365 Rainbow Reach – week 3 ✔
Streaker365 Eat the Rainbow Bingo (Nutrition Challenge)
Streaker365 June Personal Streak (10+ min yoga/day) ✔
Streaker365 Summer Body Stack Exchange ✔
Peloton Pump Up The Volume 1 Strength Program (4 weeks) – Week 3 ✔
Pelotrak Instructor Bingo (weekly) – 4 Bingos

This week’s stats:

Running: 14.2 mi
Walking : 2.5 mi
Cycling: 46.2 mi
HIIT/Cardio: 20 min
Strength: 70 min
Yoga: 70 min
Warm up + Stretching: 70 min
Meditation: 10 min

Hope you had a fantastic week. Anything that threw off your schedule? How did you adjust?

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Abbreviations:

Rainbow Reach =  Streakers365 Recovery Tracker
Breaking Zones = Power Zone Pack Challenge “Breaking Zones” (8 weeks)
W1C1 = Week 1, Class 1
W1AR1 = Week 1 Accelerator Class 1
Pelotrak Instructor Bingo