2023 Weekly Run Down 37/52 – Milestones, Conqueror Finish, and a new PZ Challenge

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

This week, we started the new Power Zone Pack “Power Zone University: Class of 2023” Challenge. It’s a 6-week challenge and I opted for the 2 rides/ 2 runs option, as I am still in half marathon training with four scheduled runs each week, and didn’t want to stretch myself thin. (Ha. You probably think I am already.)

I continued Team Wilpers Summer Send-Off Challenge as part of my half marathon training. We’re in week 5 and intervals are back. I missed them.

I also finished another Conqueror Virtual Challenge that I embarked on at the start of this year. Tanja and I had signed up to virtually run, walk, and bike the 2,280 mi (3,669km) of the iconic Route 66. I finished the distance on Thursday.

Monday

• 5 Min Warm Up Ride – Denis (9/5/23)
• 45 Min Power Zone Endurance Ride – Denis (6/20/23) — PZU – W1R1/Instructor Bingo
• Extra 10: Climb Ride – Cody (3/27/23) – B2S Hustle/Instructor Bingo 
• 30 Min Power Zone Ride – CDE (9/11/23) LIVE – Barkle 9/11 Challenge
• 20 Min Full Body Strength: Week 3, Day 1 – Andy (3/6/23) PUTV5-W3D1/Instructor Bingo
• 10 Min Core Strength – Robin (9/4/23) — Core Bingo/Instructor Bingo
• 10 Min Focus Flow: For Riders – Mariana (11/15/22) — Personal Streak/Self-Care/Instructor Bingo

I started this week with a bang. I first hopped on a swarm ride to kick off the new Power Zone Challenge “Power Zone University: Class of 2023” with my Team “Streaking 101”.  Then, I participated in the Barkle 9/11 Challenge to pay tribute to the victims of 9/11. The Twin Towers each had 110 floors, so the 220 participants (yes, there were limited spots for this challenge) were allocated a floor that they represented. After the 45-minute power zone endurance ride earlier, I didn’t think I would want to follow the power zone ride structure of CDE’s Live ride, but I felt good and just went for it. I followed up with a bit of strength training and yoga and got a good start on my Instructor Bingo in the process. Super-happy with my workout this morning!

Tuesday

• 20 Min Focus Flow: Core – Aditi (3/29/23) — Personal Streak/Core Bingo/Instructor Bingo
• 5 Min Pre-Run Warm Up – Jess S (3/18/21)
• Team Wilpers Summer Send-Off – W5R1
  • 15 Min 90s Run – Adrian (3/22/23) — Instructor Bingo
    • 15 Min Warm Up + Striders
  • 30 Min Endurance Run – Hannah F (9/1/23) — PZU W1R2
    • 20 Min Canova Style Intervals (2 x 2 min M-pace/2 min HM-pace + 4 min Recovery in between)
    • 10 Min Cool Down 
• 20 Min Roll Call: Glutes & Legs – Adrian (3/28/23) — B2S Hustle
• 10 Min Lower Body Stretch – Adrian (8/22/23)

I started off my morning with some yoga (which I also counted for core bingo) and then headed out to my Summer Send-Off training run. Have you heard of Canova-style intervals? Me neither! But it’s basically alternating between different pace efforts with no (or fewer) recovery intervals. It was totally doable and I enjoyed it. I thought it was going to be a challenge to dial in and alternate between marathon and half marathon paces outdoors (as there is only a 25-second difference) but I am getting better at it and I was quite pleased with my graph.

Wednesday 

• 10 Min Classic Rock Barre – Ally (LIVE 9/13/2023) 
• 10 Min Focus Flow: Hamstrings – Anna (6/2/21) – Personal Streak/Instructor Bingo
• 10 Min Rock Barre: Upper Body (Ally (LIVE (9/13/2023) 
• 20 Min Upper Body: Week 3, Day 2 – JJ (3/6/23) — PUTV5-W3D2/Instructor Bingo/600th strength class!
• Team Wilpers Summer Send-Off – W5R2
  • 15 Min AFO Run: Lil Baby – Marcel D (8/19/22) — Instructor Bingo
    • 15 Min Warm Up + Striders
  • 30 Min Indie Rock Run – Mayla (3/26/23) — Instructor Bingo
    • 25 Min Hill Repeats (switched to Threshold/V02 Run)
    • 5 Min Cool Down
• 10 Min Post-Run Stretch – JJ (6/6/22)

Today was a day for milestone celebrations. I joined a friend for her 1300th strength class first thing in the morning and then my Streaker365 friend Sherry and I celebrated our own 650/600th milestones in the Pump Up The Volume 5 class with JJ. 

Then, I had a hill run on my training schedule but had to pivot again. Because as you know, “no tread + no outdoor hilly terrain = no hill run”. I did V02 Max and threshold speed intervals instead. The graph is all over the place, but someone commented that it looks like a skyline and I like that. 

Thursday

• 30 min Power Zone Endurance Ride – Erik (7/30/23) — PZU W1R3
• 30 Min Wedding Celebration Ride – Ally (7/22/21) — B2S Hustle 
• 10 Min Lane Break 
• 20 Min Lower Body: Week 3, day 3 – Jess (3/6/23)
• 10 Min Focus Flow: Forward Folds  – Kristin (3/16/23) — Personal Streak/Instructor Bingo

I started the day with a power zone endurance ride for the PZU challenge, then joined my Streakers365 friend Lindsay for a wedding celebration ride – because she’s getting married in two weeks! So fun to celebrate her this way with some other Peloton friends! I finished week 3 of the Pump Up The Volume 5 program and ended with a yoga stretching session.

Friday

• 10 Min Relaxing Meditation – Kirra (6/1/23) — Self Care/Instructor Bingo

Jon and I traveled to Socal on Thursday and attended his dad’s memorial service today. I only had time for meditation in the morning before heading out for a day with family (and family friends).

Saturday

• 15 Min Evening Stretch – Matty (2/8/23) — Self Care/Instructor Bingo
• 10 Min Savasana – Nico (8/30/23) — Self Care/Personal Streak/Instructor Bingo

Today we traveled back home and I was exhausted and took a (long) nap in the afternoon. Matty’s evening stretch and savasana with Nico were a nice way to end a long day by stretching and relaxing my body.

Sunday

• 5 Min Pre-Run Warm Up – Rebecca (7/4/23)
• Team Wilpers Summer Send-Off — W5R3/W5R4
  • 45 Min Endurance Run
    • 45 Min Endurance Run – Matt (8/23/23) — PZU W1R4
  • 60 Min Endurance Run
    • 20 Min 2000s Rock Run – Camila (5/16/23) — Instructor Bingo
    • 30 Min Pop Run (LIVE) – Mariana (9/17/23) — 450th run!
    • Extra 10: Endurance – Camila (2/27/23) — B2S Hustle 
• 20 Min Core Strength – Jess S (4/5/22) — Core Bingo
• 10 Min Focus Flow: Floor Poses – Chelsea (9/11/23) — Personal Streak 

Back to the long run! I had 11 miles on my half marathon training schedule. I doubled up on the endurance runs again to finish week 5 of the Team Wilpers Summer Send-Off Challenge. I timed it so I could join Mariana’s LIVE Pop Run for another milestone, my 450th run!

Current Challenges + Trackers:

Streaker365 Back to School Hustle ✔
Streaker365 Self Care September — week 2 complete ✔
Streaker365 Core Bingo ✔
Streaker365 September Personal Streak ✔
Peloton Pump Up The Volume 5 Strength Program (4 weeks) — week 3 complete ✔
Pelotrak Instructor Bingo (weekly)  — 1 Bingo

My bingo planning wasn’t quite up to par this week and I only managed one Pelotrak Instructor Bingo, even though I checked off quite a few instructors on the bingo card. I also continued my daily yoga streak, only missed a day on Friday, finished week 3 of the Pump Up The Volume 5 program, and chipped away at classes for the other September trackers.

This week’s stats:

Running: 20.4 mi
Cycling: 46.3 mi
Strength: 110 min
Yoga/Pilates/Barre: 90 min
Warm up + Stretching: 50 min
Meditation: 10 min

---

Abbreviations:

B2S Hustle = Back to School Hustle Tracker
Self Care September = Streakers365 Recovery Tracker
Core Bingo = Back to School Core Bingo Blackout Edition
Barke 4×4 = Barkle 4×4 Kennel Club Challenge (4 weeks)
Pelotrak Instructor Bingo