It‘s officially pull-back week in the Team Wilpers Summer Run Challenge, and I am here for it. It means, I only had three 45-minute easy runs on my run schedule. Tanja and I also started another strength program, Pump Up The Volume 6 (PUTV6), this week. It adds 20-minute upper body, lower body and full body classes to my schedule. I enjoy these programs because they are structured with progressive overload exercises and I don’t have to think, but just execute. It also leaves enough room to add in classes as I see fit (like a couple of core classes and yoga).
Monday
- 10 Min Kindness Meditation – Kristin (10/23/23)
- 15 Min Morning Yoga Flow – Chelsea (9/5/24) — The Streak
- 30 Min Endurance Walk – Becs (10/2/25) — Move for Life
I had good intentions for some strength work this morning, but I ended up just doing a meditation and a morning yoga flow. Oh well. I also went for a lunchtime walk with my coworker.
Tuesday
- 5 Min Pre-Run Warm Up – Matt (5/14/25)
- TW Summer Run Challenge W4R1 | Endurance Run + Striders
- 45 Min Rock Run – Alex K (1/27/26) — United We Streak
- 10 Min Focus Flow: For Runners – Kristin (6/7/23) — The Streak
- 30 Min 80s Rock Walk – Jon (4/27/26)
Literally jumped out of bed excited for my morning run this morning (this happens fewer times than one might think!). 45-minute easy pace endurance with some striders? Sign me up!
Wednesday
- 20 Min Upper Body Strength: W1D1 – Rad (3/27/23) — PUTV6
- 10 Min Core Strength – Andy (6/14/26) — United We Streak
- 10 Min Focus Flow: Floor Poses – Denis (6/27/26) — Star-Spangled Self Care
- 20 Min Classic Rock Walk – Andy (3/31/26)
I started the Pump Up The Volume 6 program today with an upper body strength workout, and then I added 10 minutes of core work with Andy. I really liked this class because it had simple, yet effective exercises (Russian Twist, Windshield Wipers, and Plank Pull Throughs). Bookmarked!
Bonus: Tanja jumped on for a “drive-by” high five. She saw (on Peloton) that I was working out and decided to give me a little encouragement. So sweet and motivating! I finished with a focus yoga flow, and also took a lunchtime walk later in the day.
Thursday
- 10 Min Happiness Meditation – Anna (4/2/24) — Star-Spangled Self Care
- 5 Min Pre-Run Warm Up – Matt (5/14/25)
- TW Summer Run Challenge W4R2 | Endurance Run
- 30 Min INXS Run – JJ (1/28/26) — United We Streak
- 15 Min 90s Rock Run – JJ (5/2/25)
- 10 Min Focus Flow: For Runners – Denis (4/10/23) — The Streak
I really enjoyed my endurance run this morning. I picked a Peloton Artist Series Run, and the INXS playlist did not disappoint. One banger after the next! (Go take it, is what I am saying!) I finished with Denis’ Focus Flow for Runners. It is one of my favorite classes (bookmarked) that I often use in place of a post-run stretch.
Friday
- 30 Min Bootcamp – Callie (1/19/26) — United We Streak
- 20 Min Lower Body Strength: W1D2 – Tunde (3/27/23) — PUTV6
- 10 Min Focus Flow: For Runners – Denis (4/10/23) — The Streak
- 10 Min Core Strength – Adrian (5/23/26)
I met up with Sherry for a bike bootcamp this morning. Yay! It’s been a while. I also completed week 1, day 2 of the Pump up the Volume 6 program with Tunde (I was distracted by her supercute sneakers, Nice Metcon 7 amp, the whole time!), a core strength workout, and a focus flow.
Saturday
- 5 Min Warm Up Walk – Jon (6/15/26)
- TW Summer Run Challenge W4R3 | Endurance Run
- 30 Min Bad Bunny Run – Camila (10/7/22) — United We Streak
- 15 Min Punk Pop Run – JJ (5/23/26)
- 5 Min Cool Down Walk – Andy (7/6/26)
- 10 Min Restorative Yoga – Anna (6/18/26)
I did my endurance run on the treadmill today because I didn’t get out early enough, and it was 97F outside in the afternoon. I wanted to get some miles on the tread anyway to “calibrate” my Garmin for indoor runs (obviously, it’s not calibrated yet, as the graph obviously shows. The pace was all over the place, and you can be sure, I did not run an average sub-9-minute mile for my easy run. I wish!)
Sunday
- 20 Min Full Body Strength: W1D3 – Ben (3/27/23) — PUTV6
- 30 Min Power Zone Recovery Ride – CDE (3/12/26)
- 10 Min Full Body Stretch – Andy (6/18/26) — Star-Spangled Self Care
- 20 Min Restorative – Denis (9/9/25) — The Streak/Serenity Sunday
- 10 Min Body Scan Meditation – Kristin (3/12/24) — Serenity Sunday
- 20 Min 4th of July Run + Walk – Rebecca (7/3/25) — United We Streak
I met up with Tanja this morning for week 1, day 3 of the Pump Up the Volume 7 program. We also hopped on a Power Zone Recovery Ride afterwards. I was looking forward for a little Zone 1 + 2 work, but I ended up having to skip the last zone 2 interval because of a spontaneous nosebleed. I couldn’t breathe properly with my towel pressed to my nose. Haha. (No worries, it didn’t last long.)
I finished my morning workout with a nice full body stretch, and of course, joined some Streakers for Serenity Sunday again in the afternoon. I also went for a little post-dinner walk.
My Garmin said I had a pretty demanding day. I guess it was also counting all the cleaning around the house and on the patio that I did today.
Current Challenges + Trackers:
Streaker365 July United We Streak
Streaker365 July Star-Spangled Self Care
Streaker365 July The Streak (Daily Yoga)
Peloton Pump Up The Volume 6 – PUTV6
This week’s stats:
Running: 15.1 mi
Cycling: 12.2 mi
Walking: 19.1 mi
Bootcamp: 30 min
Strength: 80 min
Yoga/Pilates/Barre: 85 min
Warm up/Stretching: 35 min
Meditation: 30 min
I am linking up again for the Weekly Run Down with Kim and Deborah.
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