2024 Weekly Run Down 26/52 – Milestones and Emotions

This week’s stats:

Running: 16.8 mi
Cycling: 47 mi
Bootcamp: 30 min
Strength: 105 min
Yoga/Pilates/Barre: 95 min
Warm up/Stretching: 60 min
Meditation: 30 min

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

This week was a week of milestones and emotions. There were a lot of reasons for celebration – I reached 15k Peloton minutes for the year, completed 5400 total workouts on the Peloton platform, finished the PUTV8 program, and reached milestones in yoga (600), meditations (350), bike bootcamps (75), and strength (950). But there were also reasons for sadness – Kristin McGee, Ross Rayburn, and Kendall Toole had their last (live) classes this week. It was a bit of a rollercoaster of emotions for me.

Monday

• 20 Min Full Body Strength: Week 4, Day 1 – Jess S (8/28/23) — PUTV8
• 30 Min Bootcamp: Upper Body – Jess S (5/28/24) — Beachbody Bootcamp/75th bootcamp
• 5 Min Core Strength Warm Up – Erik (5/23/24)
• 5 Min Core Strength – Jess S (4/17/24)
• 30 Min Power Zone Endurance Pop Ride – Sam (11/1/23) — PZ-W4R1
• 5 Min Cool Down Ride – Sam (12/7/23)
• 5 Min Barre Cool Down – Ally (4/23/21) — Personal Streak 

I started the final week of the Pump Up The Volume 8 program with Lindsay and Sherry this morning and then celebrated my 75th (!) bike bootcamp with them. Woohoo! I am so glad I joined the #BCBabes last year to get more bootcamps into my workout schedule. It worked!

After some core work, I jumped on the bike with Kristin and Tanja to complete week 4, ride 1 of the Power Zone Challenge. It was an endurance ride with two 8-minute intervals, sweaty but doable.

Tuesday

• 5 Min Pre-Run Warm Up – Matt (7/22/21)
• Team Wilpers Summer Run Challenge – W5R1
  • 45 Min Intervals Run – Matt (3/20/24)
  • 5 Min Cool Down Run – Matt (5/23/24)
    • 15 Min Warm Up
      • 5 Min @ Easy Pace
      • 5 x 15 sec strides + 45 sec @ Easy Pace
      • 5 Min @ Easy Pace
    • 25 Min Main Set
      • 8 Min Min @ Marathon Pace/ 3 Min @ Easy Pace
      • 6 Min @ Half Marathon Pace / 2 Min @ Easy Pace
      • 6 Min @ Half Marathon Pace
    • 10 Min Cool Down
• 5 Min Cool Down Walk – JJ (3/6/24)
• 10 Min Strength for Runners – Matt (6/4/21)
• 5 Min Standing Core Strength – Rebecca (4/6/23)
• 10 Min Full Body Stretch – Rebecca (4/14/24) 
• 5 Min Savasana – Kristin (12/20/23) — Personal Streak

Today was a tempo run day, intervals at marathon and half-marathon pace. I took Coach Ferry’s advice and approached the interval paces a little slower and it kind of worked (I am guilty of overshooting, as you can see in the first interval). “Working up to the goal pace” rather than “speeding up too much and then slowing down” seems like a good exercise in getting to know your paces.

Then Jon called me at the end of the second interval to “just check in” and the pretty graph went out the window. But it’s sweet that he called, right? :)

Wednesday 

• 20 Min Full Body Strength: Week 4, Day 2 – Matty (8/28/23) — PUTV8
• 30 Min Kacey Musgraves Ride – Robin (6/6/24) — PZ-W4AR
• 10 Min Core for Runners – Becs (6/7/23) — Six Pack Pool Party
• 30 Min Power Zone Endurance Ride – CDE (1/24/24) — PZ-W4R2
• 5 Min Cool Down Ride – Hannah F (7/16/22)
• 5 Min Savasana – Denis ( 10/25/23) 

I met up with Sherry in the morning to do the Pump Up The Volume 8 program and then hopped on a bike for a low-impact warm up ride. I snuck in a quick core session before Tanja joined me for CDE’s 30-minute Power Zone Endurance Ride. My sister was going to join us again as well but unfortuantely had other commitments today.

Thursday

• 10 Min Pride Meditation – Ross (6/10/23) — Summer Self-Care/350th meditation
• 10 Min Strength for Runners – Matt (10/31/23)
• 5 Min Pre-Run Warm Up – Susie (3/28/24)
• Team Wilpers Summer Run Challenge – W5R2
  • 45 Min Tempo Run – Matt (1/24/24)
    • 15 Min Warm Up
      • 5 Min @ Easy Pace
      • 5 x 15 sec strides + 45 sec @ Easy Pace
      • 5 Min @ Easy Pace
    • 25 Min Main Set
      • 5 Min Min @ Threshold Pace/ 3 Min @ Easy Pace
      • 2 x 2 Min @ V02 Max Pace/ 2:30 Min @ Easy Pace
      • 1 Min @ Anaerobic Capacity/ 1 Min @ Easy Pace
      • 1 Min @ Anaerobic Capacity 
    • 10 Min Cool Down
• 5 Min Cool Down Walk – JJ (3/6/24)
• 5 Min Post-Run Stretch – Joslyn (4/15/24)
• 5 Min Savasana – Anna (8/30/22) — Personal Streak

I had a Team Wilpers speed interval run on my schedule today and damn did the people in the Facebook Group hype up this run. 25 minutes of fast intervals is no joke, but it was not as bad as it sounded…I was slightly terrified before the run but then I actually thought these speed intervals were not just doable, but actually – dare I say it? – kind of fun. 

Friday

• 20 Min Full Body Strength: Week 4, Day 3 – Selena (8/28/23) — PUTV8
• 30 Min Pilates – Kristin LIVE (6/28/24) — 950th Strength Class
• 45 Min Pro Cyclist: Endurance Speed Training Ride – CVV (6/1/24) — PZ-W4R3
• 5 Min Cool Down Ride – Sam (12/7/23)
• 15 Min AFO Yoga Flow: John Mayor – Ross (8/19/22) — Summer Self-Care/Personal Streak/600th yoga class

I finished Pump Up The Volume 8 with Lindsay and Sherry in the morning and then the #BCBabes joined Kristin McGee’s last LIVE Pilates class. Four of us had milestones and I had posted about it on Instagram beforehand, hoping that we’d get one last shoutout during the class… and Kristin made my day. She gave me a shoutout for my milestone (950) and mentioned that she had seen my posting on Instagram. So sweet. I also received another personal message from her in my messages later. This makes her departure this much harder – she’s one of the Peloton instructors who is so interactive with and approachable to her students!

Saturday

• 10 Min Kindness Meditation – Kristin (2/13/24) — Summer Self-Care
• 5 Min Pre-Run Warm Up – Mariana (5/22/24)
• Teams Wilpers Summer Run Challenge – W4R3
  • Endurance Run – Mariana (1/26/24)
    • 10 Min Warm up
    • 45 Min @ Easy Pace
    • 5 Min Cool Down
• 10 Min Focus Flow: For Runners – Mariana (3/14/23) — Personal Streak

I started my morning with a kindness meditation before I headed out for my “long run”. I had put together a little run stack to hang out with Mariana this morning.

Sunday

• 20 Min Restorative Yoga – Kristin (5/2/21) — Serenity Sunday
• 10 Min Gratitude Meditation – Kristin (11/14/22) — Serenity Sunday

Today was a rest day for me. I spent the weekend at a friend’s house and didn’t return home until the early afternoon. I participated in Streakers365 “Serenity Sunday”, but that was it.

Current Challenges + Trackers:

I finished almost all of my trackers for the month, I missed two bootcamps on my Beach Body Bootcamp tracker, but I did pretty good otherwise :) These trackers are always great motivation to get in a variety of workouts every week!

Team Wilpers Summer Run Challenge 2024 – 8 weeks
“Seven Deadly Zones” Power Zone Challenge – 7 weeksPump Up The Volume 8 — PUTV8
Streaker365 Beachbody Bootcamp
Streaker365 Six Pack Pool Party
Streaker365 Sizzling Summer Barre Burn
Streaker365 Summer Self-Care
Streaker365 June Personal Streak (Daily Yoga/Pilates/Barre)
Streaker365 Serenity Sunday (restorative yoga + meditation)

How was your week? Any rollercoaster emotions – workout-related or otherwise?