2024 Weekly Run Down 2/52 – baby it’s cold outside!

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

This week’s stats:

Running: 11.8 mi
Walking: 2 mi
Cycling: 53.3 mi
Bootcamp: 60 min
Strength: 110 min
Yoga/Pilates/Barre: 105 min
Warm up + Stretching: 100 min
Meditation: 60 min

The first year of the week was a week to ease back into a regular routine. This week, I started the latest PZPack Power Zone Challenge “Heroes vs. Villains” and also the Team Wilpers Winter Run Challenge. Oh, and I forgot to mention that I also decided to do Pump Up The Volume 7 (PUTV7) with the #BCBabes. Yeah, it’s time for some upper-body work again. 

Getting myself outside to run this week was tough, I have to admit. This California girl is not prepared for (almost) freezing temps. Early morning temps were in the mid-30’s this week and I had to seriously bundle up. I know, I know, some of you hardcore people run in sub-freezing temperatures and snow, but I am not equipped for that nor do I want to run in these conditions. I did voluntarily go up into the mountains this weekend though and went for a nice hike in the snow (I am also an avid skier, although I didn’t get to ski this time around).

Monday

• 10 Min Family Meditation – Kristin (12/19/23) — Collecting Badges in 2024/Instructor Bingo
• 20 Min Upper Body: Week 1, Day 1 – Callie (6/12/23) — PUTV7/Instructor Bingo
• 30 Min Bootcamp: Core – Jess (1/5/23) — Give 2023 the “Boot”/Instructor Bingo
• 10 Min Core Strength – Emma (4/30/19) — Base Core of 2024
• 10 Min Yoga Flow – Nico (12/18/23) — Personal Streak/Instructor Bingo
• 5 Min Warm Up Ride – Cliff (1/3/24)
• 30 Min Power Zone Endurance Ride – Tunde (11/26/23) — PZ-W1R1/Instructor Bingo
• 10 Min Kelly Clarkson Cool Down Ride – Jenn (12/21/23)
• 10 Min Sleep Meditation – Kirra (1/16/23) — Instructor Bingo

I started my morning with some meditation and then joined the #BCBabes*¹ for Week 1, Day 2 of the PUTV7 program, followed by a Bootcamp with Jess. I squeezed in another core class and a quick yoga flow, before hopping back on the bike to start the new Power Zone Challenge with Tanja. It was our first Power Zone ride with Tunde, who joined the Power Zone instructor team last fall.

I also got to try out the new auto-resistance for Power Zone feature (also called ERG mode, short for ‘ergometer mode’) on my Bike+. The resistance automatically adjusts to keep you in the middle of the called-out zone during Power Zone Classes, so that you don’t have to fiddle with the resistance knob but can instead focus on posture and cadence. I can see how this will be very useful for power zone endurance rides, not so much for power zone and power zone max rides, where the zones change more quickly. And the smoothness of your graph still comes down to how well you can maintain a steady cadence. If your cadence wobbles a lot, the resistance will wobble with it. 

Tuesday

• 15 Min 90s Barre – Hannah C (10/2/23) — New Year – New Rear
• 20 Min Pop Punk Pilates – Aditi (1/9/24) — Personal Streak 
• 15 Min Lanebreak Rascal Flatts
• 10 Min Warm Up Run – Becs (6/20/23)
• Team Wilpers Winter Run Challenge – W1R1
  • 10 Min Warm Up Run – Becs (6/20/23)
  • 20 Min Mood Run: Anxious – Adrian (5/18/22)
    • 10 Min Warm Up
    • 20 Min Distance Test
• 5 Min Cool Down Just Walk
• 15 Min Stretch – Irène (12/4/20) — Better Yourself Bingo
• 10 Min Sleep Meditation – Aditi (6/14/23)

I joined Kristin, Lindsay, and Melissa for Barre with Hannah (for the New Year-New Rear tracker) and Pilates with Aditi this morning. It was a great way to get warmed up for my run. I hopped on the bike for a quick leg shakeout and when it was finally light, I got outside. I started the Team Wilpers Winter Run Challenge today. I did two previous 8-week challenges last summer and they were both excellent. I took a little break from training after my half marathon in October (although I was still running) and am excited to return to a more structured routine.

This morning, I repeated the 20-minute distance test. I was a little bit scared to see where my paces were at and wondered if I had lost some speed over the last few months, but surprisingly that was not the case. I even beat my previous 20-minute distance by 0.02 miles. Ha. So, I’ll pick up just where I left off and I am excited. This was also my 500th run!

I ended my morning with a 15-minute full body stretch with Irène Kaymer (née Scholz). I am so excited she’s coming back to Peloton to teach this spring! 

Wednesday 

• 10 Min New Year’s Day Meditation – Kristin (12/31/230)
• 20 Min Upper Body: Week 1, Day 2 – Logan (6/12/23) — PUTV7
• 5 Min Core Strength – Emma (5/27/19) Crush Your Core W2C2/Base Core of 2024
• 10 Min Upper Body Stretch – Andy (10/31/23) — Better Yourself Bingo
• 20 Min Move for You: Yoga – Chelsea (1/10/24)
• 5 Min Warm-Up Ride – Emma (1/9/24)
• 30 Min Power Zone Ride – Matt (5/18/23) — PZ-W1R2
• 5 Min Cool Down Ride – Matt (5/18/23)
• 10 Min Liverpool FC Full Body Stretch – Joslyn (11/27/23) — Collecting Badges in 2024
• 10 Min Core Strength – Emma (5/26/10) — Base Core of 2024

I started my morning with some meditation and then joined Sherry and Lindsay for Week 1, Day 2 of the PUTV7 program. After some core for Base Core, yoga (the new Move for You challenge), and Andy’s Upper Body Stretch for Better Yourself Bingo, I met up with Tanja for a 30-minute Power Zone Ride. It was W1R2, a “sweet spot” ride with Matt, and consisted of 2 x 8 minutes right at the threshold between Zone 3 and Zone 4. Challenging, but doable.

I tried the auto resistance on this ride again and it didn’t work. It tried to keep me in zone 4 for the sweet spot and resistance also shot up to 86 at the end of the build (you can see it in the graph)! I had to turn it off. I finished with the Liverpool FC Stretch for Collecting Badges.

Thursday

• 10 Min Courage Meditation – Ross (1/9/24) — Better Yourself Bingo
• 15 Min Pilates – Anna (1/11/24) — Personal Streak 
• 30 Min Hip Hop Bootcamp – Robin (12/15/23) — Give 2023 the “Boot”/Instructor Bingo
• Team Wilpers Winter Run Challenge – W1R2
  • 30 Min Ludacris Run – Kirsten (10/26/23) — Collecting Badges in 2024
    • 15 Min Warm Up
      • 5 Min @ Easy Pace
      • 5 x 15 sec strides + 45 sec @ Easy Pace
      • 5 Min @ Easy Pace
    • 10 Min Main Set
      • 10 x 30 sec @ Anaerobic Capacity/ 30 sec @ Easy Pace
    • 5 Min Cool Down
• 5 Min Core Strength – Emma (5/28/19) — Base Core of 2024
• 5 Min Post-Run Stretch – Becs (1/3/24)

I had another morning meditation planned in the morning (which I am really enjoying right now) and then I joined LIVE Pilates to celebrate Kristin’s milestone and then the other #BCBabes joined for a Bootcamp with Robin. I also needed to get speed intervals for the Team Wilpers Winter Run Challenge done and chose a Hip Hop 50 run to also check off the Collecting Badges tracker for the day. It was so cold when I left the house in the morning – 35F/2C, brrr! The average pace line is always a bit all over the place on outdoor runs, but you can see the intervals if you squint.

Friday

• Flash 15 – Jess S. (7/9/21)
• 20 Min Upper Body: Week 1, Day 3 – Rebecca (6/12/23) — PUTV7-W1C3/Instructor Bingo
• 5 Min Warm Up Ride – Sam (12/18/23)
• 45 Min Power Zone Endurance Pop Ride – Olivia (11/9/23) – PZ-W1R3
• Team Wilpers Winter Run Challenge – W1R3
  • 15 Min Hip Hop Run – JJ (12/21/22) — Instructor Bingo
  • 30 Min NYC 5 Boro Run: Staten Island – Selena (11/6/23) — Instructor Bingo
    • 10 Min Warm up
    • 30 Min Easy Pace
    • 5 Min Cool Down
• 10 Min Move For You: Lower Body Stretch – Adrian (1/9/24)

I had quite the ambitious stack planned this morning because I went up to Truckee for the rest of the weekend for some girls’ time with 6 other women. How lucky am I to know a friend of a friend who invites us to their vacation home for the weekend? 

I started with a Flash 15 class (which was a nice warm-up), followed by week 1, day 3 of the Pump Up The Volume 7 program. Then I hopped on the bike for a 45-minute power zone endurance ride with Tanja and finished with a 45-minute endurance ride for the winter run challenge. Phew, cycling and running on the same day… sometimes it has to be done because I wanted to get everything out of the way before I left.

Saturday

• 20 Min Soft Rock Walk – (9/3/21) — Instructor Bingo
• 20 Min Soft Rock Walk – (9/3/21)
• 15 Min Restorative Yoga – Mariana (9/27/23) — Better Yourself Bingo/Instructor Bingo

Yay, I played in the snow today. We went on an hour-long walk through the snow in the morning (and I played Andy’s walk twice because that’s the only walk I had pre-downloaded from the Peloton App and of course, I forgot to start it right away. Haha.) Later in the afternoon, I relaxed with a 15-minute restorative yoga class. It was a wonderful active rest day. We also played “Cards Against Humanity” in the evening. Do you think lots of belly laughs count as a workout, too? 

Sunday

• 30 Min Sundays with Love – Ally (11/26/23) — Collecting Badges in 2024/Instructor Bingo
• Extra 10: Low Impact – Cody (2/27/23) — Instructor Bingo
• 5 Min Core Strength – Rad (10/4/22) — Instructor Bingo
• 10 Min Barre: Core – Ally (7/19/22) — New Year, New Rear
• 5 Min Stretch – Emma (5/28/19) — Base Core of 2024
• 10 Min Sleep Meditation – Aditi (8/9/22)

I got back home in the early afternoon and took a look at my trackers. I decided to do some low-key pedaling in Ally’s Sunday with Love Class (which I needed for the ‘Collecting Badges’ tracker) and added a little bit of core work and a stretch afterward. A perfect little stack to close out the weekend! I also got 8 hours of glorious sleep last night (for Better Yourself Bingo).

Current Challenges + Trackers:

Streaker365 Collecting Badges in 2024
Streaker365 Base Core of 2024
Streaker365 New Year – New Rear Barre
Streaker365 Better Yourself Bingo
Streaker365 Give 2023 the “Boot” Bootcamp Tracker
Streaker365 December Personal Streak (Daily Yoga/Pilates/Barre)
Pelotrak Instructor Bingo (weekly)
PZPack Power Zone Challenge “Heroes vs. Villains” (8 weeks)
Team Wilpers Winter Run Challenge 2024 (8 weeks) – TWWRC
Peloton Pump Up The Volume 7 (PUTV7) (4 weeks)

It was a good week. I hope yours was, too.

1. Bootcamp Babes (a small “subgroup” of Streakers who started doing Bootcamp Classes (Bike + Strength) together ↩︎