2024 Weekly Run Down 38/52 – my longest run yet

This week’s stats:

Running: 37.7 mi
Cycling: 18.9 mi
Bootcamp: 30 min
Strength: 60 min
Yoga/Pilates/Barre: 100 min
Warm up/Stretching: 65 min
Meditation: 30 min

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

I had a good week. I had another hill repeat workout on Wednesday and then ran my longest run to date on Saturday. I would be lying if I said that I wasn’t a little nervous after last week’s “bad” run, but since this was just a training run, there was really nothing to lose but only to gain. So I headed out repeating one of my favorite mantras in my head: You can do hard things!

Monday

• 15 Min Lower Body Mobility – Andy (8/27/24)
• 30 Min Pop Yoga Flow – Kristin (3/12/23) — Tackling Self-Love/Personal Streak

I chose mobility work and a pop yoga flow for my rest day. I really enjoyed Andy’s mobility class.  

Tuesday

• 30 Min Strength for Runners – Rebecca (9/23/22) — Road to 26.2
• 55 Min Run + Strides
  • 10 Min Pre-Run Warm Up – Becs (7/17/24) — Road to 26.2
  • 45 Min Pop Run – Matt (9/13/24)
• 10 Min Focus Flow: For Runners – Denis (10/31/23) — End Zone Energy

The easy miles today included some strides. I love the short speed pushes. I finished again with one of Denis’ yoga classes for runners. I am glad I picked him as my “quarterback” for the End Zone Energy tracker, because I’ve been really enjoying his yoga classes as part of my marathon training.

Wednesday 

• 10 Min Level Up Meditation – Kristin (10/3/23) — Tackle Self-Love
• 5 Min Pre-Run Warm Up – Rebecca (7/17/24) 
• 60 Min Hill Repeats
  • 60 Min Marathon Race Prep – Becs (7/18/19) — Road to 26.2
• 30 Min Country Ride – Matt (9/10/24)
• 10 Min Focus Flow: For Runners – Denis (4/10/23) — Personal Streak/End Zone Energy

I started my morning with meditation. It was still dark when my alarm went off and it was a good way to get myself to wake up. It is harder to get up when it’s still dark, don’t you agree? At 7:15 am I left for my run. I had hill repeats on the training schedule and went over to the street in my neighborhood that has a gradual incline (probably just 2-3%) and did my hill repeats there.  The training plan said, the longer the hill, the lower the intensity should be. Run up the hill at a 7-9 out of a 10 effort level, then recover in an easy job back down to the bottom and immediately turn around and head back up again. Do this for 30 minutes. Since the hill probably was just about 250m, I pushed at a pretty fast pace (grey) and it was an intense workout. I had a 15 minute cool down jog home afterwards. 

I sat down and worked for about 45 minutes, before jumping on the bike again for a quick 30-minute Country ride with my sister to pedal out my legs. She picked a ride with Matt and then later complained about the high cadence. Does she not know that Matt loves high cadence (just like me)? Well, now she does. :) 

Thursday

• 10 Min Empathy Meditation – Ross (6/12/24) — Tackle Self-Love
• 30 Min Strength for Runners – Andy (7/29/22) — Road to 26.2
• 20 Min 80s Ride – Bradley (9/13/24) — End Zone Energy
• 10 Min Focus Flow: For Runners – Nico (6/4/24) — Personal Streak

Sherry joined me this morning for the strength class and then Melissa also joined both of us for an 80s ride with Bradley.. It was good to see both of them on the leaderboard. The #BCBabes have been a little scattered as of late due to various happenings (job changes, travel, moving) and we’re all trying to sync our schedules again as best as possible because workouts are always better with friends.

Friday

• 30 Min Bootcamp: Core – Jess S (1/8/23) — Blitz & Burn Bootcamp
• 5 Min Pre-Run Warm Up – Rebecca (7/17/24) 
• 45 Min Easy Run
  • 30 Min Pop Run – Matty (4/1/22) — Road to 26.2
• 20 Min Pop Punk Ride – Robin (9/20/24) 
• Extra 10: Low Impact – Denis (10/2/23) 
• 30 Min 90s Walk – Jon (9/10/24)
• 10 Min Savasana – Ross (6/21/21)

Another great morning with some #BCBabes¹. Fridays seem to be a day we can all meet up. 

Saturday

• 5 Min Pre-Run Warm Up – Rebecca (7/17/24) 
• 15-mile run
  • 3 mi easy + 2 x (4 mi @ GMP/ 1 mi easy) + 2 mi easy
    • 10 Min Long Run Warm Up – Robin (7/18/19) – Road to 26.2
    • 30 Min 90s Rock Run – Susie (11/6/23)
    • 60 Min Rock Run – Mariana (7/28/24)
    • 30 Min 90s Rock Run – Susie (4/4/23)
    • 5 Min Cool Down Run – Matt (5/23/24)
• 10 Min Full Body Stretch – Ben (3/11/24) — Tackling Self-Love
• 10 Min Focus Flow: For Runners – Denis (4/9/24) — End Zone Energy

Today I tackled my longest run to date – 15 miles. After last week’s “bad” run, I was a little nervous about how this week’s run was going to go, but there was nothing to do but go and find out. The nerves were for nothing. I felt really good on this run. Maybe it was the proper carb loading and hydration or a good night’s sleep, but I had no problem finishing these miles. I didn’t even need to take a walking break. I think it mentally helped a lot that I had some marathon goal pace intervals on deck because they broke up the run into digestible chunks. 

Sunday

• 5 Min Pre-Run Warm Up – Rebecca (7/4/24) 
• 55 Min Run
  • 10 Min Pre-Run Warm Up – Matt (5/21/19) — Road to 26.2
  • 30 Min 80s Run – JJ (7/19/24)
  • 15 Min Hip Hop Run – Marcel D (8/5/24) — End Zone Energy
• 15 Min Full Body Stretch – Andy (3/18/24) — Tackling Self-Love
• 20 Min Restorative Yoga – Kristin (5/2/23) — Serenity Sunday
• 10 Min Calming Meditation – Kirra (6/20/23) — Serenity Sunday

I could feel that my legs were tired when I headed out for my 55-minute easy run, but this is part of the plan: learn to run on tired legs. It did get better after a while and the full body stretch afterward was really nice! I also joined again for Serenity Sunday in the afternoon.

Current Challenges + Trackers:

I won’t be finished the bootcamp tracker this month but I kind of expected that already. I am glad I got another bootcamp in with the #BCBabes this week though.

Peloton Road to 26.2 Program
Streaker365 End Zone Energy
Streaker365 Tackling Self Love
Streaker365 “Blitz & Burn” Bootcamp
Streaker365 September Personal Streak (Daily Yoga/Pilates/Barre)
Streaker365 Serenity Sunday (restorative yoga + meditation)

How was your workout week? Any highlights?

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