Wednesday, June 28, 2017

Weekly Roundup 6.19-6.25

20 miles total this week!  I’m back!  And perfect timing because Rock ‘n’ Roll Philadelphia training starts next week.

For the second week in a row I led the Cape Cod Rehab group run on Monday and on Tuesday I made my return to… wait for it… RUN CLUB!  I’m pretty embarrassed to say that this was only my second Run Club of 2017 but I had a nice 5 mile run with Jon and Kyle.

Wednesday marked the first day of summer and the longest day of the year so obviously I took the day off.  The highlight was taking G to the beach for a run/walk followed by a trip to Cape Cod Bagel.

I had plans to run 6 miles on Friday morning and headed to Falmouth to do so.  Once I got to my turnaround point I decided I wanted to stay by the beach for a little longer and turned it into a 7 mile run.  I immediately regretted that decision because of how HUMID it was.  I survived and felt great once I was done.  I took a quick dip in the pool while my dad grilled my first post-long run burger of the summer!

Saturday morning I snuck in a quick and easy 3 mile run before I attended a wake for my friend’s husband that passed.  It was an emotional week but I decided to seize the rest of the day and spent the afternoon adventuring in Hyannis.

Upcoming events:

·      12 weeks until Rock ‘n’ Roll Philadelphia!

Monday 6.19.17
CCR Group Run! 3.08 miles (29:01)
13,631 steps

Tuesday 6.20.17
Taught spin class
Marathon Sports Run Club! 5 miles with Jon & Kyle (43:41)
19,361 steps

Wednesday 6.21.17
Happy first day of summer!
2.02 miles with G (19:16)
9,463 steps

Thursday 6.22.17
Taught spin class
Power Water
12,997 steps

Friday 6.23.17
7 miles (54:34)
2x1’ planks, 2x30” side planks
15,386 steps

Saturday 6.24.17
0.95 miles with G (9:40)
2 miles (16:27)
11,124 steps

Sunday 6.25.17
Taught spin class
Burdenko H2O
13,109 steps

This week’s mileage: 20 miles
This week’s G mileage: 3 miles
June Totals: 58 miles
2017 Totals: 383 miles

Thursday, June 22, 2017

Wildest Dreams Spin Playlist

24K Magic - Bruno Mars                     3:47  Warm up
Lucky Strike - Maroon 5                      3:05  Drills, pedal strokes
Despacito [Remix] - Luis Fonsi         3:49  Build
Crank It Up - David Guetta & Akon  3:13  Rolling hills
Blow - Ke$ha                                          3:42  Standing climb
SexyBack - Justin Timberlake           4:03  Jumps
Single Ladies - Beyonce                      3:15  Running
End of Time - Beyoncé                        3:44  Build
Somethin' Bad - Miranda Lambert  2:50  Seated climb
My Songs Know… - Fall Out Boy       3:07  Standing climb
One Dance - Drake                                2:54  Seated flat
GDFR - Flo Rida                                     3:10  Alt seated/standing climb 15”
Greenlight - Pitbull                               4:04  Alt seated/standing climb 30”
One Shot - Robin Thicke                     3:21  Downhill, running at Juicy J part
Wildest Dreams - Taylor Swift          3:40  Cool down
Thinking Out Loud - Ed Sheeran      4:42  Stretch

Monday, June 19, 2017

Weekly Roundup 6.12-6.18

Progress continues!  I ran 18 total miles this week!

The week started with the return of Cape Cod Rehab’s group runs!  A total of 8 runners (including my dad) showed up for 3 miles on the first 90 degree day of the year.  I was leading the group so bounced around a bit—I ran out with the fastest runners and hung out by the turnaround to check in on the back of the pack.  A highlight was officially meeting a runner that I had been communicating with on social media for several months now!

Tuesday was another 90 degree day and Georgie wasn’t having it…

I had a great solo run on Wednesday but I was exhausted.  Lack of sleep.  Tired legs.  Confused brain—All week I struggled with trying to figure out what day of the week it actually was.  My splits were a nice and pretty fast progression which made me happy--> 7:48, 7:09, 6:59, 6:51.

Friday and Saturday I got Georgie out for a short run as my warm up.  It was pretty humid both days so we didn’t make it far but I was happy to have her company for some of the miles.

Other highlights:

·      Happy Father’s Day to my running dad and number 1 fan!  I didn’t get to spend much time with him on Sunday since I worked but we did make it out to Somerset Creamery for our favorite waffle cones.  A close friend lost her husband to a fatal motorcycle accident over the weekend which made me take a step back to think about how lucky I am to be surrounded by such wonderful people in my life.  Enjoy every moment because Nancy Reagan said it best, “Time is short and life is precious.”

·      Oh a non-running note, I vowed to go on more adventures this summer and on Tuesday night I said yes to the Wellfleet Drive-In… on a work night!  It was so much fun!

Upcoming events:

·      13 weeks until Rock ‘n’ Roll Philadelphia!

Monday 6.12.17
CCR Group Run! 3.36 miles (33:10)
2x1’ planks
13,315 steps

Tuesday 6.13.17
Taught spin class. The playlist: Pump It Spin Playlist
11,762 steps

Wednesday 6.14.17
4.6 miles (33:37)
18,745 steps

Thursday 6.15.17
Taught spin class. The playlist: Miami Spin Playlist
Power Water
16,017 steps

Friday 6.16.17
0.98 miles with G (9:14)
5 miles (37:57)
13,939 steps

Saturday 6.17.17
1.48 miles with G (15:12)
2.55 miles (20:22)
11,451 steps

Sunday 6.18.17
Happy Father’s Day!
Taught spin class. The playlist: Soul Man Spin Playlist
Burdenko H2O
15,567 steps

This week’s mileage: 18 miles
This week’s G mileage: 2.5 miles
June Totals: 38 miles
2017 Totals: 363 miles

Sunday, June 18, 2017

Soul Man Spin Playlist

Mixing it up and straying from my usual pop songs in honor of Father's Day!

Start Me Up - The Rolling Stones                                  3:34  Warm up
Old Time Rock & Roll - Bob Seger                                3:15  Drills, pedal strokes
Soul Man - Sam & Dave                                                    2:38  Build
Wooly Bully - Sam The Sham & The Pharaohs         2:23  Seated climb
Burning Love - Elvis Presley                                          2:51 Standing climb
Bad Moon Rising - Creedence Clearwater Revival  2:20  Seated flat
Uptown Girl - Billy Joel                                                    3:15  Seated climb
(I Can't Get No) Satisfaction - The Rolling Stones   3:44  Standing climb
I'm Still Standing - Elton John                                       3:04  Standing flat
Summer of '69 - Bryan Adams                                      3:35  Rolling hills
Some Kind of Wonderful - Grand Funk Railroad     3:24  Build
My Sharona - The Knack                                                 3:59  Standing climb
American Girl - Tom Petty & The Heartbreakers    3:32  Downhill with sprints
Have a Nice Day - Bon Jovi                                              3:49  Pyramid
American Baby - Dave Matthews Band                      4:35  Cool down
All Summer Long - Kid Rock                                          4:58  Stretch

Tuesday, June 13, 2017

Weekly Roundup 6.5-6.11

I don’t know about you guys, but this week was great!  Not only did I get G out for a mile on Global Running Day but I also went for my first 5 mile run since April 1st and totaled 16 miles on the week.  I’m really starting to feel like a runner again.

Speaking of Global Running Day… did you all run on Wednesday?

Other highlights:

·      Saturday was HOT and I loved every minute of it.  We went from winter coats on Tuesday to a hot and steamy Saturday.  I spend most of the day roasting on my desert deck before a quick afternoon trip to the beach for the first time this summer.  Later that night I went to my parents for burgers and Belmont Jewels… my favorite!

Upcoming events:

·      14 weeks until Rock ‘n’ Roll Philadelphia!

Monday 6.5.17
4 miles (30:28)
12,541 steps

Tuesday 6.6.17
Taught spin class
10,666 steps

Wednesday 6.7.17
Global Running Day!
0.96 miles with G (8:30)
3 miles (23:26)
2x90” planks
45” side planks
16,723 steps

Thursday 6.8.17
Taught spin class
Power Water
2’ & 2x1’ planks
2x30” side planks
11,297 steps

Friday 6.9.17
5 miles (40:39)
14,646 steps

Saturday 6.10.17
3 miles (23:57)
3x90” planks
45” side plank
30’ beach walk
14,588 steps

Sunday 6.11.17
Taught spin class
Burdenko H2O
13,923 steps

This week’s mileage: 16 miles
This week’s G mileage: 1 mile
June Totals: 20 miles
2017 Totals: 345 miles

Tuesday, June 6, 2017

Weekly Roundup 5.22-5.28 & 5.29-6.4

Guess what!  I have been cleared to run and I was released from Physical Therapy!  It’s been a long time since I logged any real miles and even though I am feeling strong, my endurance and speed is GONE.  My patience will be tested once again as I slowly build on my fitness and work my way up in mileage before Rock ‘n’ Roll Philadelphia training begins.

So what else has been going on?

I had a great weekend in Buffalo and if you missed it, you can read all about it here:

More big news… I ran 4 miles!  It wasn’t pretty but I ran 4 *pain free* miles—and I got to wear shorts and a tank doing it!  Summer is coming my friends…

Upcoming events:

·      15 weeks until Rock ‘n’ Roll Philadelphia!

Monday 5.22.17
Happy Birthday Daddo!
8,759 steps

Tuesday 5.23.17
Taught spin class
11,142 steps

Wednesday 5.24.17
3 miles (22:41)
13,634 steps

Thursday 5.25.17
12’ elliptical
PT with Kathy
8,722 steps

Friday 5.26.17
Travel day!
7,761 steps

Saturday 5.27.17
John Beishline Memorial 5k with Melissa (35:21)
16,169 steps

Sunday 5.28.17
Buffalo Half Marathon with Melissa 6.90 miles (1:43:09)
30,905 steps

Monday 5.29.17
Travel day!
5,161 steps

Tuesday 5.30.17
Taught spin class
8,501 steps

Wednesday 5.31.17
3 treadmill miles (24:00)
12,827 steps

Thursday 6.1.17
3x1’ planks
2x30” side planks
Taught spin class
Power Water
15,217 steps

Friday 6.2.17
4 miles (30:19)
3x1’ planks
2x30” side planks
16,945 steps

Saturday 6.3.17
Taught spin class
Water Interval
13,051 steps

Sunday 6.4.17
Taught spin class
Burdenko H2O
13,337 steps

Last week’s mileage: 13 miles
This week’s mileage: 7 miles
Last week’s G mileage: 0 miles
This week’s G mileage: 0 miles
May Totals: 25 miles
June Totals: 4 miles
2017 Totals: 329 miles