Happy Father’s Day! While I will be missing my Dad, I will enjoy spending time with the wonderful father in my life–my husband! It’s an extra-special Father’s Day around here because my daughter is visiting from Colorado.
I love you and miss you, Dad!
It also happens to be Trinity Sunday–when priests are expected to explain how God can be Father, Son, and Holy Spirit all at the same time. Personally, I never struggled with that doctrine. If we mere mortals can play different roles for different people, why is it hard to understand that God can be three-in-one?
With my daughter visiting, I don’t have much time to spend on line, so I’m going to get right to my weekly workout recap.
Father’s Day Run Down
This week Mother Nature treated us to several days of cooler temperatures and low humidity. It was in the 50s Friday morning, but today we’re back to the mid-80s.
Monday: Strength Workout
After my weekend workouts–the Lawyer’s Have Heart 5K, 21 mile bike ride, and 6+ mile run–my body was ready for an “easy” day. I did most of my PT exercises and a lot of stretching.
Tuesday: 5.25 mile run
My Cyclebar class was canceled, so I changed plans and laced up my running shoes instead. I decided to run around the Tidal Basin and the Washington Monument to make a 5 mile loop.
Wednesday: Strength Workout
I was tired after getting home late from a work function, so I opted for a strength workout at home.
Thursday: CorePower Yoga
I hadn’t made it to yoga over the past few weeks, and it felt so good to be back. I could tell I was out of practice, but luckily the class wasn’t too challenging.
Friday: Orange Theory Fitness + 1.5 Scooby Miles
I took the day off to spend time with my daughter, but knew she wouldn’t be up early, so I went to my 5:00 am Orange Theory Class. For this class, we were at each station once, with the time divided into three blocks (3 min/4 min/5 min). For the rower, we repeated sets of rowing 150 meters and then doing 10 reverse lunge/overhead medicine ball tricep combo move. On the treadmill, we did 1, 2, or 3 minutes at an incline (6%, 5% or 4%), following by 1 min at “base” pace, and then 1 min at “all out” pace, with a 1 min walk break between blocks. On the floor, we did 2, 3, or 4 core moves (adding one each block) paired with three strength moves done with heavy weights (overhead press, bent row, sumo squat).
We rotated stations in the opposite direction than usual, so I went from the rower to the treadmill to the floor.
When I took Scooby out for a walk after OTF, the weather was too nice to not let him run!
Saturday: 29.5 mile bike ride
My husband loves the coffee cake the Old Town Conte’s shop gets from Lori’s Table for post-ride refreshments, so I thought we should do that ride on Father’s Day weekend. I felt a bit bad dragging him out of bed to get the bikes ready, but I was doing it for him. 🙂
COCO15 will still save you 15% on a Farm to Fork Fondo registration.
We rode from our house to get a few more miles in, and it was a great ride despite my near-death experience when a car turned left right in front of me–luckily I was paying attention and able to execute collision-avoidance maneuvers.
Sunday: 23 mile bike ride
We did our usual out-and-back on the W&OD trail, but today I noticed this little butterfly garden along the path.
We finished our ride at 22.9 miles, so I insisted on riding a bit further until we hit 23.0, but then we had to get back to our parking spot!
Thanks to Deborah and Kim for hosting the Weekly Run Down link up for recapping our workouts and staying accountable and motivated. 
Do you workout before other family members are up?
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
How fun to have your daughter home! I definitely like to get my workout done before the kids get up. It’s so much easier and less distracting that way. I’d hoped to get my bike out this weekend but so much rain!
We lucked out on the weather this weekend – I won’t rub it in. 😉
You are doing great on the bike. Long runs both Saturday and Sunday – way to go! It’s nice you and your hubby can enjoy that together. I will be missing my dad this Father’s Day too. We are having dinner at my son’s house. My DIL, grandkids, and I are cooking for my hubby and son.
That sounds like a fun get-together. We’ll be celebrating tomorrow too.
5am. Yikes.
Good for you. You’re always so good about fitting in your workouts.
Running around those monuments are on my bucket list for sure.
They really are beautiful!
That is great that your daughter is home for father’s day! Impressive bike mileage you are logging lately. I am so behind on my outdoor riding. I’ve been doing lots of Peloton rides though. I do need to get my butt “in gear” for the outside riding though. Thanks for linking up!
I’m sure all your Pelton rides are keeping you in shape — without the dangers of distracted drivers.
Whew on the near miss with the car! I’m glad you were able to avert a near disaster. I won’t lie, after last summer’s crash, I’m a little nervous to ride on the roads. I have since the crash, but it makes me nervous!
Ha ha ha…almost ALL of my workouts are done while the household is still asleep.Often times, I’ll let Max out quickly for a quick business “trip,” then let him back in the house (and he promptly runs back up the stairs to the bedroom). Then, after I get back from my run, the hubby and I take Max for a walk. YOU are a workout goddess 😉 Thanks for linking with us 😉
I think my comment didn’t make it through…but I LOVE all your early morning workouts 😉 You always have such a great variety 😉 Thanks for linking with us, Coco!
Thanks. Variety keeps me motivated!
So nice that your daughter was visiting for the weekend! Happy Fathers Day to your husband!
Love that you broke down your OTF workout on Friday! As you know, I just started there so I’m trying to learn as much as I can to make sure my numbers are in the correct zones.
The OTF workouts go by so quickly, sometimes I don’t remember what all we did!
That’s great your daughter was able to be home for Father’s Day. And how cool to spot that butterfly garden!
It’s a really neat idea!
Scooby looks very appreciative of his run.
I have to imagine running around DC never gets old. At least not around the Tidal Basin & the Mall.
I’m impressed that you got to OTF at 5 am on your day off! YOU are dedicated.
It’s definitely a situation of having a favorite coach who’s classes I love!
Wow, what a ton of bike mileage.
Trinity Sunday made me smile. It’s one of those conversations I remember having with dad when he was trying to “sell” me on church and I was trying to logic it all
Our priest said “It’s God math, not human math”!
Makes total sense
good week, a nice mix. nice that your daughter is visiting! especially for father’s day 🙂 glad nothing happened to you on your ride Saturday – it annoys me to no end when cars are not paying attention!! It doesn’t happen often here because of the bike lane infrastructure, but sometimes we are just riding on the street. I already had 2 drivers cut me off this week and it’s only Tuesday… grrrr.
Here at home no one comes to visit except my stepson is here about half of the week. He’s 18 and sleeps in until 12 still. So yes I work out way before he’s up haha! When I am in the US visiting family I also tend to workout early so I don’t disrupt visiting time. Some family and friends don’t really “get” my sport hobby so it also helps from having any weird vibe throughout the day.
Exercising when you’re visiting family is much harder. I definitely try to sneak out early then. LOL on your stepson sleeping until noon. My kids are through that stage, but will sleep in until 9 or 10. I think I used to do that ….
Great job this week! Yay for having your daughter in for a visit – that’s so nice! 🙂 I totally get you on the Trinity, too!
You had a great week, and I’m glad your daughter is in! How fun!! I totally get on you the Trinity, too! 🙂
5am OTF? Simply wow and way to go, especially on your day off. Some drivers simply suck when they do no pay attention or bikers and/or runners.
I know it’s crazy, but those classes are FULL every day so I’m not the only crazy one.
🙂
So great that your daughter was home! You are racking up some great mileage on the bike! OTF at 5 a.m. is dedicated!