2024 Weekly Run Down 27/52 – Beating the heat

This week’s stats:

Running: 16.7 mi
Cycling: 59.8 mi
Bootcamp: 60 min
Strength: 65 min
Yoga/Pilates/Barre: 115 min
Warm up/Stretching: 70 min
Meditation: 20 min

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

It’s a brand-new month, and you know what that means: a new tracker galore! Are you as excited as I am? (Haha.) This month also started with a pretty intensive heatwave here on the West Coast. We’re used to a few days of triple-digit temperatures (100F/38C+) in the Central Valley, but 7+ days in a row above 105F/41C are pretty unusual even for us “heat-experienced” people. Personally, I don’t do that great with heat and I am very thankful that we at least deal with low-humidity heat. Added humidity would kill me (I don’t know how some of you guys do it – I would be a 100% indoor runner).


  • 5 Min Lanebreak Warm Up
  • 30 Min Power Zone Endurance Ride – Denis (3/30/22) — PZ-W5R1
  • 15 Min Disney Ride – Ally (4/29/24) — Road Trip
  • 10 Min 2000s Pop Barre – Ally (3/6/23) — Barre on the Boulevard/Personal Streak

I had an early work meeting, so I started work early and squeezed in my workout a little later than usual (yay for work-from-home flexibilities) which worked out great because I could ride with Kristin. I also did a quick Barre session afterward. 


  • 10 Min Core Strength – Andy (5/13/24) — Core on Tour
  • 20 Min Tropical House Full Body Strength – Callie (6/7/24) 
  • Team Wilpers Summer Run Challenge – W6R1
    • 20 Min 90s Run – Becs (5/11/23)
    • 30 Min Spice Girls Run – Becs (7/15/21) — Road Trip
      • 5 Min Warm Up
        • 5 Min @ Easy Pace
        • 5 x 15 sec strides + 45 sec @ Easy Pace
        • 5 Min @ Easy Pace
      • 25 Min Main Set
        • 2 x 7 Min @ Marathon Pace/ 2 Min @ Easy
        • 7 Min @ Marathon Pace
      • 10 Min Cool Down
  • 30 Min Power Zone Endurance Ride – Denis (3/30/22) — PZ-W5AR
  • 5 Min Cool Down Ride – Emma (2/6/23)
  • 10 Min Focus Flow: Hips – Kristin (5/1/24) — Personal Streak

I joined Sherry and Lindsay this morning for some core and strength work, before heading out for my scheduled tempo run. It was already (or still?) 75F/23C before 7 am and we’re expecting temps up to 110F/42C. This is not ideal running weather. It’s not ideal weather, period. I returned home and hopped on the bike for a Power Zone Endurance ride with Tanja and then finished with a yoga flow for hips. 


  • Flash 15 – Jess S (3/18/22)
  • 30 Min Bootcamp: Core – Jess S (6/21/24) — Core on Tour/Highway Havoc
  • 15 Min Yoga Flow – Ross (12/6/23) — Personal Streak
  • 10 Min Linkin Park Warm Up Ride – Bradley (12/14/22)
  • 30 Min Power Zone Rock Ride – Ben (1/11/22) — PZ-W5R2
  • 5 Min Cool Down Ride – Ben (6/8/23)
  • 10 Min Full Body Stretch – Ben (1/9/23)

I started my morning with Lindsay and Sherry and a Flash 15 and Core Bootcamp with Jess Sims. Holy mo, the abs were on fire. I cooled down a little with a short yoga flow, before hopping back on the bike for a Power Zone Rock Ride with Kristin and Tanja. My sister also joined us on the Peloton App. I think I am getting her hooked on PZ classes. Does anyone else need convincing that this training is awesome? Hit me up! I really, really enjoyed the structure of this ride.


  • 20 Min 4th of July Yoga Flow – Kristin (7/2/22) — Personal Streak
  • 20 Min Carribean Barre – Ally (11/10/21) — Road Trip
  • 10 Min Peace Meditation – Kristin (6/4/24)

I took it easy for 4th of July and made it an active rest day. I really enjoyed Kristin’s yoga flow.


  • 10 Min Core for Runners – Becs (3/5/21) — Core on Tour
  • 5 Min Pre-Run Warm Up – Adrian (6/5/24)
  • Team Wilpers Summer Run Challenge – W6R2
    • 45 Min Rock Run – Becs (4/16/22)
      • 5 Min Warm Up
        • 5 Min @ Easy Pace
        • 5 x 15 sec strides + 45 sec @ Easy Pace
        • 5 Min @ Easy Pace
      • 20 Min Main Set
        • 2 x 5 Min @ Threshold Pace/ 2 Min @ Easy
        • 2 Min @ V02 Max Pace/ 3 Min@ Easy Pace
        • 1 Min @ Anaerobic Capacity
      • 10 Min Cool Down
  • 10 Min Focus Flow for Runners – Denis (4/9/24) — Personal Streak
  • 5 Min Post-Run Stretch – Becs (7/4/24)

The heat this week is not letting up and I got up early to get my run done, intervals at threshold, V02 Max, and anaerobic capacity. It sounded a bit terrifying but I am always surprised how quickly those intervals seem to fly by (well maybe not in the moment that I am “in them” but overall, these runs go quickly). The run was bookended with a core class and a yoga class for runners.


  • 5 Min Pre-Run Warm Up – Joslyn (5/8/24)
  • Team Wilpers Summer Run Challenge – W6R3
    • 30 Min Pop Run – Matt (6/28/24)
    • 30 Min Take That Run – Jon (11/20/23) — Road Trip
      • 10 Min Warm Up
      • 45 Min @ Easy Pace
      • 5 Min Cool Down
  • 30 Min Bootcamp: Full Body – Callie (1/4/22) — Highway Havoc
  • 10 Min Pilates – Kristin (6/28/24) — Core on Tour/Personal Streak

Today was another triple-digits day (waiting for some relief!) and I got up at 6:30 am to get my endurance run done. I kept it steady at easy pace. I also decided to do a 30-minute bootcamp when I got home to keep up with the bootcamp tracker for this month.


  • 10 Min Warm Up Ride – CDE (2/20/24)
  • 45 Min Power Zone Ride – Matt (12/14/24) — PZ-W5R3
  • Extra 10: Low Impact Ride – Matt (4/24/23)
  • 10 Min Core Strength – Adrian (7/2/24) — Core on Tour
  • 10 Min Full Body Stretch – Andy (8/9/23) — Summer Radiance
  • 20 Min Restorative Yoga – Ross (10/20/21) — Personal Streak/Serenity Sunday
  • 10 Min Calming Meditation – Ross (11/12/22) — Serenity Sunday

I met up with Tanja and my sister for another Power Zone Ride ‘Sweet Spot’ ride this morning and to be honest, I was a bit intimidated; there were going to be two 13-minute intervals at ‘Sweet Spot’, and that my friends, is no joke. Let’s just say the graph looks a lot better than I felt. I was drenched at the end of it. It’s always good to know there are friends on the other side of the screen to pull you through!

Current Challenges + Trackers:

Team Wilpers Summer Run Challenge 2024 – 8 weeks
“Seven Deadly Zones” Power Zone Challenge – 7 weeks
Streaker365 Barre on the Boulevard
Streaker365 Highway Havoc Bootcamp Challenge
Streaker365 Road Trip
Streaker365  Summer Radiance: Self Care & Wellness
Streaker365 Core on Tour
Streaker365 July Personal Streak (Daily Yoga/Pilates/Barre)
Streaker365 Serenity Sunday (restorative yoga + meditation)

How’s the weather where you are? Are you trying to stay cool or dry?


  1. It is hot and humid here. I cope by complaining constantly. :)
    Great job, as usual. Your dedication is inspiring.

    1. Ugh. Complain away. You have every right to do so!
      And thank you, friend, I appreciate it.

  2. Our week started more cool than warm, but gradually warmed-up (no surprises there). I spent a couple days in North Carolina, so I got a really good dose of heat and humidity while there!

    1. Isn’t Iowa humid too?

  3. So the humidity is killing me! Ours is 85% give or take most days and it’s awful. This is why I am a winter runner and scale back most summers and do more strength training. You are off to a strong July!

    1. 85%! That’s high. I’ve been to the DC area in the summer and I can attest to it.

  4. I`ll gladly take some of the heat off of you…… It`s chilly and rainy over here, as you know. That´s not how summer should look.
    Yesterdays PZ ride, with two 13 minute intervals at sweet spot where no joke. Your graph is not reflecting any struggle you might had – it`s picture perfect. You`re a true inspiration!

    1. As you know, I try to keep sun and warmth to you, my friend.

  5. It was hot in London for about a week but is actually nice and cool! Perfect since we don’t have air conditioning here :)

    Happy new month, new challenges! Great week, with such a mix of types of workouts! You are definitely the most well rounded athlete in this link-up!

    1. Thank you Jessie, that’s really sweet of you to say!
      I grew up in Germany without air conditioning and it has definitely gotten hotter there… so I hope you’ll continue to do well without air conditioning!

  6. Wow, 41 degrees! That’s quite nasty. Here it’s cold and rainy and we have the fire on (I’m not exaggerating!). It’s supposed to be nice on Wednesday so we’ll see.
    Some nice core work there! A good active week altogether!

    1. Yeah, I heard a lot of Europe is on the cold and rainy side these days… sending some sunshine!

  7. Ha! You say you’d be an indoor runner if you had humidity, but would you really? I just get out the door earlier before the sun heats the day. It’s hard to run in the humidity but it’s almost always better than the TM. Great week of workouts for you!

    1. Haha, probably not ;) I love being outdoors too… but it would be nice to have access to a tread just in case!

  8. You are amazing!

    The weather by me is trash. It’s that high humidity heat and it’s the worst. I hate being inside, but I also hate being outside. I’m keeping an eye on cooler days, for sure.

    1. That sounds awful… I do hope for some cooler days for you!

  9. Summer in South Florida- low 90s every day with a “feels like” temp in the 100s. Every single day from now until November (arrrrrg!) When I was in Texas last summer with my son, I got to experience the 110 degree heat they were having- it was dryer, but hotter. Oof. Getting up early is the only option!
    Sounds like you had a great week! And yes, I can feel your excitement over the new month of trackers : )

    1. Oh I know you’re so used to the heat and humidity… how did you like the drier heat in TX? Would you prefer it?

  10. I agree with Wendy.. outside or nothing… No treadmill for me.

    1. I don’t *hate* the treadmill, but I’d rather be outside too!

  11. So I hate our constant rain here BUT at least it’s good running weather! I would melt if I lived where you do! When you do back to back runs do you follow the instructors when they say to run faster or slower or do you just use their music and chat as a backdrop to your runs? I’ve only done 20 minute runs so far and am a bit scared of the longer runs – I never thought about stacking runs before though.

    Looks like a great week of acticity!

    1. I am currently following the Team Wilpers Run Challenge and have structured workouts, so I use the Peloton runs only as backdrop and (mostly) ignore the callouts (I do try to pick classes that match my run , like endurance runs on the weekends or tempo/interval runs for the mid-week speed workouts).

  12. I’d be fine with being an indoor runner – I do enjoy my treadmill & TV time! :) Indoor cycling is something I’m not a fan of (well, I haven’t given it much of a try, but when I did it got a rating of “meh”!). Enjoy your new trackers! They look fun.

    1. I have an outdoor bike (but more for leisure) and I do a lot more workouts on the indoor bike (obviously).

  13. That’s awesome your sister is riding with you!!
    We have had several heat waves this summer, too, but nothing like you’re experiencing.

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