Slightly altered schedule week

Scott traveling first part of the week, so the "normal routine" is interrupted a bit. Switching my WFH days between Tuesday & Wednesday.

Monday

Did: 30 min work gym

Got in the gym as soon as I arrived at work after doing school drop-off. Only could fit in half an hour before I had to get to a meeting, but was able to do the bodyweight workout + some weights.

30 RFT: 5 pushups + 5 jump squats = 9:51

Tuesday

Did: 6.23 mi @ 8:21/mi run + bodyweight workout

Got out on the trail after morning drop-off and pushed the pace a bit for the 10k... felt good on the first half, struggled a little on the return (uphill part) but kept a good effort. 

Completed the bodyweight workout later in the morning:

40-30-20-10 jumping jacks + sit-ups; then 10-20-30-40 mountain climbers (1) + tricep dips = 8:20

*substituted crunches for sit-ups (hurts my tailbone!)

Wednesday

Did: bodyweight workout + 1.35 mi walk

80 jumping jacks + 70 Russian twists + 60 glute bridges + 50 fast feet + 40 high knees + 30 situps + 20 pushups + 10 mountain climbers = 6:49

Took a walk on the Wellness Trail at work at the end of the day before leaving.

Thursday

Did: 5 mi run @ 9:06/mi + bodyweight workout

Opted for an easy run this morning on the Lakeview Lollipop route. Pretty sticky and humid still - quite unpleasant.

Completed the bodyweight workout immediately after the run before heading in to work.

15 RFT: 10 gorilla hops + 10 mountain climbers = 5:51

Friday

Did: 3.2 mi walk + bodyweight workout

Walk on the trail after drop-off was nice, though quite humid and foggy. 

Bodyweight workout at home midday.

12-min AMRAP: 5 pushups + 5 flutter kicks (1) + 5 reverse sit-ups = 28 rounds

Saturday

Did: 10.25 mi run @ 8:26/mi 

Had a small group from downtown today, ran the Urban Assault route and kept a pretty good and steady pace. It was tough for me but the conversations made the miles pass. Turns out (after looking back at Garmin) this was my first run of 10 miles since late May. Whewwwww #lazysummer. Whoops. Feeling excited to get back at it and make these 10-milers seem like nbd again!

Sunday

Did: 3 mi walk

Took an afternoon walk - man it was warm! Good way to round out the week. 

Routine :)

School has started this week and I've been sooooo looking forward to a more regular schedule!

Monday

Did: 2.5 mi walk + 12 min bodyweight workout

Took a walk during work, including part of it with my department, then completed the daily bodyweight workout.

20 RFT: 5 pushups, 6 mtn climbers, 7 air squats = 11:50

Tuesday

Did: 6.2 mi @ 9:03/mi

Felt sooooo sluggish this morning, ran around the track but didn't do hardly any speedwork. A few laps I did fast straights / slow curves but even that I petered out after a few reps. Not sure if it was poor sleep last night or what, but dang. Maybe I'm not getting enough fuel & hydration. BLEH.

Wednesday

Did: 2.6 mi walk + 23-min bodyweight workout

One of my favorite parts of the school year routine is the WFH Wednesday morning walks after I drop D off at school. I park at the TR History Museum and walk on the Swamp Rabbit Trail, and it's just so peaceful - I listen to a podcast and do an easy walk or run/walk, whatever feels right that day, for about an hour. Today I did 40 minutes and there was a light sprinkle of rain, and it was perfect. 

So happy! 🥰

Got home and did a bodyweight workout (Tuesday & Wednesday) which was tough but good. Also very happy to be restarting this routine!

5 Days of Core:

1- 60s plank
2- bicycle crunches
3- reverse situps
4- Russian Twists
5- flutter kicks

= 7:50

2x 90s each, 30s rest between each 90s: shoulder taps, up-downs, high-knees, squat & pulse (hold low squat and pulse), Score is total of each

118 shoulder taps

55 up-downs

162 high knees

164 squats

Thursday

Did: 5.66 mi Altamont run + 5 min bodyweight workout

Second week of Altamont, and while it still sucks soooooo much I keep reminding myself that it will continue to suck and won't get better if I don't keep doing it. Whew. Tons of cyclists out in the dark early hours though! 

Did bodyweight workout when I got to the gym at work, and it turned out to be super quick and easy. Oh well, I'll take it!

30 single-leg glute bridge, 20 crunches, 10 side plank crunch (hold side plank, touch elbow to knee), 10 other side plank crunch, 20 reverse crunch, 30 single-leg glute bridge (other side)

Friday

Did: 1.75 mi walk + 12 min bodyweight workout + Sassafras Sunset hike

Started the morning with a nice walk after school drop-off. It felt quite pleasant out on the trail! Did the bodyweight workout when I got home before diving into the workday.

3x 30s each: jacks, fast feet, jump squat, mtn climbers, high knees, TD squat, forward kick (alternating legs), rest

Then, took the opportunity to hike up Sassafras with friends for sunset in the evening. It had been rainy or threatening rain most of the afternoon, but turned out to be a beautiful sunset for us!

Saturday

Did: Michelin 5k

Took D with me to the Michelin 5k. I'd planned on run/walking with him for the entire race, but it quickly became evident that he didn't feel up to going the full 3 miles. I left him to spectate at one of the turns, ran the next mile in a 7:22, then he and I run/walked the rest of the way back to the finish line together. He did pretty well overall!

Sunday

Did: 8.2 mi @ 8:37/mi run + 2 mi hike 

Ran on the Doodle trail early morning - not quite as cool as I would have hoped, definitely humid as ever. Felt pretty strong through the run!

In the afternoon, did an easy hike to Station Cove Falls with D. 

August... catching up and starting fresh

Alright, trying to get back into the swing of things here. Still not officially in training for anything but I guess this is the early base-building days for Boston next year. Registration is September 12th and race date is April 23rd, so we have a bit of time... but base-building is still a good idea. Starting again with the 10k steps per day goal as well. 

Week of Aug 1-7

Monday

Did: 1.8 mi walking

Took 2 walks around the Mountains House, one of which ended up with a bear sighting! I was walking along and looked over to one of the houses and there was a big black bear helping himself to the trash. We both were surprised but thankfully Bear was not interested in me and quickly went back to his trash consumption. Later I walked to BINGO night at the resort veranda by the lake. 

Bear eating trash 🐻

Sunset over the Rumbling Bald

A little later in sunset

Tuesday

Did: 6.2 mi @ 10:43/mi

Took a morning run to do my 10k while it was still below 80 degrees and tolerable humidity levels. Ended up weaving up and around through some very hilly (800+ ft elevation gain!) residential areas of the resort property, but thankfully didn't meet any bears. Plenty of stops and pauses for navigation purposes as well.

Wednesday

Did: 50 min weight training

Got into the office early to lift... missing lifting lately! Decided first thing in the morning was a good way to guarantee I wouldn't get overrun with daily stuff while in the office. 

Warmup x3
10 hand release pushups
10 air squat
Stretch

Set 1 x4
8 dumbbell curls (16, 16, 18, 18)
8 tricep cable pulldown (45)
10 Bulgarian split squats (20lb kb)

Set 2 x4
8 dumbbell overhead press (18)
4 bench press (75)
10 kb sumo squat (35)

Set 3 x2
10 chest fly (12)
Shoulder blasters
GHD back extension

Thursday

Did: 5.4 mi @ 8:24/mi

Morning run and shockingly cool temps (around 70F and low humidity!), ran the Lakeview Lollipop route and enjoyed a lovely sunrise at the end. 

Friday

Did: 7.83 mi hike to McAfee Knob

Girls' Weekend Trip! We chose Roanoke as our destination again and decided to complete the Triple Crown of Virginia by doing McAfee Knob Friday and planned for Tinker Cliffs on Saturday. We'd completed the Dragon's Tooth hike 2 years prior, which was amazing. 

Incredible!!

Saturday

Did: 7.82 mi hike to Tinker Cliffs

Though tired from Friday's efforts, we made it up the second hike of the weekend - this one was harder than McAfee but I'd say was even more breathtaking. We spent at least 20 mins just sitting up there enjoying the views, and I could have stayed for hours. So incredible.

Sunday

Did: 2.64 mi walk

I was amazed at how sore my legs were after the weekend, so a nice afternoon walk when we got back home was definitely needed. 

Week of Aug 8-14

Monday

Did: 1.4 mi walk

Walked at work, no time for gym. Sigh.

Tuesday

Did: #10kTuesday Track Day 6.25 mi @ 8:28/mi

Ran with the downtown crew and got in 4x800 + 400 finisher. Not fast by any means, but had to start somewhere. 

Wednesday

Did: 2.3 mi walk/jog

WFH day and though I was short on time, I opted for a very very slow jog through Unity park downtown before starting my workday. 

Thursday

Did: 5.6 mi Altamont Run @ 9:43/mi

Baaaack to the mountain... man that was painful. Honestly thought I was going to have to walk a lot, but only walked a couple of times when I needed to adjust my hair (it's so humid and my hair is so long it sticks to my back/armpits when I run 😖). Whew. Gotta stick with this one through the winter.

Friday

Did: 2.9 mi walk

Took a 50-min fast-paced walk at lunch during WFH Friday.

Saturday

Did: 8.5 mi @ 8:50/mi

Ran through Green Valley and areas to the south/west of TR (towards Dacusville but not all the way there). Tough hills but started out with nice cool temps at least!

Sunday

Did: 2.14 mi walk

Evening walk after a long day! Whew.