2023 Weekly Run Down 28/52 – Moo-nlight Walk

July 16, 2023

cycling/linkup/Peloton/running/Weekly Run Down

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

Whee, what a week. Team Wilpers training was ramping up again with some spicy interval runs, and so were the temperatures.

We were heating up to a toasty 110F/44C by Saturday. I had a race on the calendar on Saturday. The Davis Moo-nlight Run is an evening race (I know these are rare) and Jon and I were signed up for the 5k walk. I was excited to do this with him.

It was also week 4 of the Power Zone Pack Breaking Zones Challenge – a pullback week with Power Zone Endurance Rides ONLY. I also hit 15k minutes on the Peloton platform for this year.

Monday:

5 Min HIIT Cardio Warm Up – Selena (6/4/21)
20 Min Full Body Strength: Week 2, Day 1 – Andy (10/24/22) — PUTV2 – W2D1
5 Min Warm Up Ride – Matt (12/20/22)
30 Min Power Zone Endurance Ride – Erik (11/12/22) — Breaking Zones – W4R1/Instructor Bingo
5 Min Cool Down Ride – Matt (12/20/22)
10 Min Focus Flow: Lower Body – Chelsea (5/24/23) — Personal Streak/Instructor Bingo

I switched my running and cycling days, so I could ride week 4, ride 1 of the PZ Challenge with Tanja. I also started with week 2 of the Pump Up The Volume 2 program with some Streakers365 friends. It’s nice to know that these ladies are doing the workout at the same time.

Tuesday:

5 Min HIIT Cardio Warm Up – Adrian (11/14/20)
20 Min Bodyweight Strength – Ben (5/9/22) — Heat It Up
5 Pre-Run Warm Up – Jon (10/24/22)
Team Wilpers Summer Run Challenge – W6R1
- 15 Warm Up Run/ 45 Min Intervals Run – Susie (617/22) — Instructor Bingo
- 30 Min Threshold Intervals
  - 5 Min Threshold/2 Min Recovery
  - 6 Min Threshold/2 Min Recovery
  - 7 Min Threshold/2 Min Recovery
  - 6 Min Threshold
- 5 Min Cool Down Run
10 Min Focus Flow: For Runners – Kristin (6/7/23) — Personal Streak

I started the day off with a 20 Min Bodyweight Strength Class with some Streakers 365 friends, before heading out for my Team Wilpers Threshold Run.

I do these interval runs outdoors (due to lack of access to a tread) and as per coach John Ferry’s suggestion, always try to pick a quiet route through my neighborhood for these target runs so as to not have to interrupt my run by crossing major intersections and adhere to traffic lights. Still, do you want to know how many times cars rolled through stop signs and cut me off?

4 times! Why are people like that? Major Pet Peeve.

Wednesday:

10 Min Focus Flow: Healthy Back – Anna (3/14/23) — The Cool Down/Personal Streak/Instructor Bingo
15 Min Country Ride – Bradley (5/18/23) — Instructor Bingo
20 Min Full Body Strength: Week 2, Day 2 – Andy (10/24/22) — PUTV2-W2D2
5 Min Full Body Stretch – Adrian (3/1/23)
10 Min Just Ride: Outdoor
20 Min Power Walk – Marcel D (5/12/23) — Heat It Up/Instructor Bingo
10 min Just Ride: Outdoor

I opted for a short little fun ride with Bradley to shake out my legs, then knocked out Week 2, Day 2 of the Pump Up The Volume 2 program with some Streaker365 friends. I rode my bike to work again (It was my ‘office day’!) and used my lunch break for a short walk to the river.

Thursday:

10 Min Core Strength – Logan (6/6/23) — Instructor Bingo
5 Min Warm up Ride – Jess K (5/20/23)
45 Min Power Zone Endurance Ride – Matt (1/2/20) — Breaking Zones – W5R2
10 Min MOS Ibiza Full Body Stretch – Ben (8/15/21) — The Cool Down
10 Min Focus Flow: Hamstrings – Aditi (9/29/22) — Personal Streak/Instructor Bingo

3 x 9 min Zone 3 Intervals for breakfast. NBD.

Friday:

15 Min Calming Meditation – Ross (4/29/23) — Heat It Up
5 Min HIIT Cardio Warm Up – Jess S (5/3/21)
20 Min Full Body Strength: Week 2, Day 3 – Andy (10/24/22) — PUTV2-W2D3
5 Min Pre-Run Warm Up – Joslyn (6/26/23)
Team Wilpers Summer Run Challenge – W6R1
- 17 Warm Up Run/ 15 Min 90’s Run – Jon (9/30/22) — Instructor Bingo
- 18 Min Threshold Intervals / 30 Min Intervals Run – Adrian (10/7/22) — Instructor Bingo
  - 4 Min V02 Max/3 Min Recovery
  - 4 Min V02 Max/3 Min Recovery
  - 4 Min V02 Max
- 10 Min Cool Down Run
15 Min Stacking Stuffer: Standing Yoga – Chelsea (12/13/21) – The Cool Down/Personal Streak

I started my day with the last workout of week 2 of the Pump Up The Volume 2 program. I think Andy Speer is an excellent strength coach, but his addressing of the audience as “baby” is a little excessive. Haha. After a little warm up, I left for my Team Wilpers training run. I am equally excited about and terrified of the V02 Max runs. What if I can’t hold the pace? But, what if I can? And I did. Trust the process!

Saturday:

20 Min HIIT Cardio – Rebecca (4/21/23) — Heat It Up
Team Wilpers Summer Run Challenge 2023 – W6R3
- 10 Min Warm Up Run
- 45 Min Endurance Run/ 60 Min Global Running Day Celebration – Becs (6/7/23)
- 5 Min Cool Down Run
15 Min Schlager Walk – Marcel M (2/2/23) — Instructor Bingo
20 Min Focus Flow: For Runners – Ross (7/5/23) — Instructor Bingo/Personal Streak
10 Min Body Scan Meditation – Kristin (8/29/22) — The Cool Down
10 Min Arm Toning – Sam (8/24/20) — Instructor Bingo

Got up (fairly) early to get my endurance run out of the way as it was supposed to heat up, and fast! We were expecting 110F/44C in the Central Valley. I also knocked out a couple of classes for my trackers and the Pelotrak Bingo Card.

Davis Moo-nlight Run 5k
- 30 Min 90’s Walk – Jess S (7/16/21) — Instructor Bingo
- 30 Min 90s Walk – Matty (3/5/21) — Instructor Bingo

In the evening, Jon and I participated in the Davis Moo-nlight Run (separate recap to come). Jon is not a runner but has been walking regularly and has only recently started to get back into a fitness routine, but I am so thrilled I could convince him to walk the 5k with me (in 90F heat at 8:30 pm, mind you). You gotta start somewhere!

Sunday:

20 Min Hip Hop Shadowboxing – JJ (4/9/23) — Heat It Up
5 Min Warm Up Ride – Tunde (7/11/23)
45 Min Power Zone Endurance Ride – Olivia (4/27/23) — Breaking Zones W4R3
10 Min Bodyweight Strength – Selena (1/7/22) — Instructor Bingo
10 Min Yoga Flow – Chelsea (4/24/23) — Personal Streak

I was looking forward to shorter intervals in this Power Zone Endurance Ride, but I forgot that Olivia always likes to turn up the cadence a bit. 2 min in Zone 3 at 110-120 cadence? Why the heck not! *laughs hysterically*

Current Challenges + Trackers:

Power Zone Pack Breaking Zones Challenge (8 weeks) — Week 4 complete ✔
Streaker365 Heat It Up (Body Weight Blackout Bingo)
Streaker365 The Cool Down ✔
Streaker365 Healthy Habit Bingo
Streaker365 July Personal Streak (10+ min yoga/day) ✔
Peloton Pump Up The Volume 2 Strength Program (4 weeks) — Week 2 complete ✔
Pelotrak Instructor Bingo (weekly) — 5 Bingos!

Almost done with the Heat It Up Tracker, only one class left. And look at that Instructor Bingo Card this week. I planned it out well, ha.

This week’s stats:

Running: 19.1 mi
Walking: 2.3 mi
Cycling: 50 mi
Strength: 110 min
HIIT/Cardio/Boxing: 40min
Yoga: 85 min
Warm up + Stretching: 60 min
Meditation: 25 min

Did you have a good week? Any fun races or events that you participated in?

Abbreviations:

The Cool Down = Streakers365 Recovery Tracker
Heat It Up = Bodyweight Blackout Bingo
Breaking Zones = Power Zone Pack Challenge “Breaking Zones” (8 weeks)
W1C1 = Week 1, Class 1
W1AR1 = Week 1 Accelerator Class 1
Pelotrak Instructor Bingo

Coco
July 16, 2023 at 3:30 pm

Wow, an evening race in 90F is a tough place to start running! I hope you all had fun.

I am one who loves Andy, cheesiness and all. He literally makes me laugh, which is tough thing to do so early in the morning.

Congrats on hitting 15K. I am still about 1K away from that milestone.
Kimberly Hatting
July 16, 2023 at 8:08 pm

That evening race in the heat of summer, makes me nostalgic for a nearby race. I passed on it this year, mainly due to my bike crash recovery, but I could have probably gritted it out. I think evening races are fun because of the challenges they present (time of day and heat, not to mention potential fatigue).
Deborah Brooks
July 17, 2023 at 12:44 am

Congratulations on your 15k I thought I did a lot of Peloton! I’m about to hit 10k
That’s great you could get your husband out in that weather. Have to start somewhere!
Jenny
July 17, 2023 at 6:28 am

Well, I can see why you hit 15K- you do a LOT! The Wilpers runs sound great, and I’m looking forward to the race recap. Yes, evening runs are hard! I haven’t done one in a long time. Good for Jon for getting out there and doing it!
Jenn
July 18, 2023 at 8:30 am

Your consistency is incredible! I love how much you stack and fit in for some super solid workouts <3
Renée
July 18, 2023 at 11:11 am

amazing work – AGAIN! and nice job getting Jon to join you in the 5k!! My husband is a runner but he’s got a lot of work stress going on so I try not to pressure him too much to run more (he feels stressed even doing things he likes and that isn’t a good sign…). I have a 10K this Sunday and really hope he’ll join me as well! I’m hoping it won’t be as hot as your race was though!!
Melissa
July 19, 2023 at 12:23 am

Wow! 15K is amazing, but you are so consistent with working out, I suppose it does add up.
That’s very frustrating for your intervals. I usually try to do mine around a large park that has a 1.2km loop around the edge, or on oval/s or for longer threshold intervals shared bike/walking paths which usually don’t cross roads in our city.
Debbie
July 21, 2023 at 5:06 pm

Oh wow, with those kinds of temps, I couldn’t imagine running a race later in the day. You were smart to walk it with your hubby. I don’t like to run in the afternoon or evening and other than evening or overnight legs during Ragnar Relays, I’ve only run two later in the day races.
Anne
August 6, 2023 at 9:02 am

I can’t even imagine dealing with that heat. Also, when you do these challenges with interval runs, etc., do they spell out exactly what you need to do and when in the run you do it? I have issues interpreting what the names actually mean (interval, VO2 max, etc.). Also also – when you have an entry that says something like,
Team Wilpers Summer Run Challenge 2023 – W6R3
10 Min Warm Up Run
45 Min Endurance Run/ 60 Min Global Running Day Celebration – Becs (6/7/23)
5 Min Cool Down Run
Does that mean you ran 60 minutes total (10+45+5) and used that Becs class (from Peloton, right?) as the music? Or was that class designed to go with this run? Help the clueless! :)
1. San
  August 6, 2023 at 7:32 pm
  
  Ha, Anne. You’ve done a deep dive into my workout schedule… I appreciate the questions :) So, an interval run just means intervals of slower and faster segments… and in connection with threshold and V02 max, that is prescribed paces that are based on my fitness level. (Your threshold pace is “comfortably hard”, a V02 Max pushes you to your maximum effort and you can only hold that pace for like 10 min).
  
  You interpreted the Team Wilpers entries correctly: I ran 60 min (10+45+5) and I chose a 60 Min Becs class for that run! I am sure there’s a more transparent way to record this (might have to think about this LOL).
Anne
August 7, 2023 at 3:04 am

Thank you! I feel like I’ve learned something today and it’s just 5 am so maybe this week will be better than last. :) I can’t run anymore, but I do like to understand what I am reading and this is super-helpful. (Also, can you tell that I got a blog feed dump from your blog on Feedly? Sometimes it’s coming in right on time, and other times I get a bunch of posts. Sigh…)