What a difference a week makes! I spent last week hiding from a heat wave, and did most of my workouts inside in the A/C. This week, a cool front came through on Monday, and the rest of the week I spent as much time as possible outside.
Can we keep this weather?
Catching A Cool Front
Last week it was in the upper 80’s when I took Scooby out for his morning walk. This week it was in the mid-60s! I almost needed a jacket! I just love being outside in that weather. I love how the cool air feels on my bare arms. It feels so refreshing!
Between the nice weather and a heavy workload, I didn’t go to any studio classes this week until today! Now it’s been three weeks since I’ve done yoga–I hope I can make it this week.
Monday: Strength workout at home.
Tuesday: 5 mile Tidal Basin Loop
I took some time to go into the Jefferson Memorial, and as I was leaving noticed this great view of the White House from the top of the steps. I’m not sure I’ve ever noticed how these sites are aligned.
Wednesday: 4 Mile Reflecting Pool Loop
I was planning to go to CycleBar, but it was so nice out I opted for another run. As I shared in my runfessions, after binge-watching season 3 of the Handmaid’s Tale last weekend, I had to check on President Lincoln.
Thursday: Strength Workout
I was going to go to yoga, but felt the pressure of work bearing down, so I opted for a quick strength workout. I decided to do it at home instead of my office gym so I could open the basement door and sort of workout out in the fresh air.
Friday: 3.5 Mile Reflecting Pool Loop
When I was still up to my eyeballs in work at 8:00 pm Thursday night, I decided to cancel my OrangeTheory class. I hate to do it, but since I ended up working (at home) until midnight, it was definitely the right call. I almost made Friday a rest day, but it was still nice when I took Scooby out, so I squeezed in a short run.
Seriously, this view!
Saturday: 21.5 mile Conte’s Hill Ride
I convinced my husband that it was a good weekend to brave the hill ride before the heat and humidity come back full force. It was a tough ride because I was the slowest, so I was always trying to catch up/keep up and didn’t get much rest at our three rest stops.
It wasn’t my fastest average pace, but might have been my shortest ride–only 1:35 elapsed time, and that includes stoplights.
Sunday: Orangetheory Fitness
I didn’t have time for a bike ride, but I was able get into an OTF class at the last-minute–such a rarity around here. It was a “strength” class, and we did 2 cycles through each station, spending 6 minutes each time.
Treadmill: 1 min push at 1%/1 min base/1 min push at 2%/1 min base/1 min push at 3%/ 1 min all-out at 4%
Rower: repeats of 200M row + 10 alternating reverse lunges
Floor:
First block: repeats of single-leg sets of (5 single-leg deadlifts + 5 reverse lunges + 5 bicep curls in lunge position) + 10 toe reaches (ab exercise on floor)
Second block: repeats of 10 total lateral step-ups + 10 TRX Y-raises + 20 total side-plank hip raises
I think my HRM battery is dying ….
Since I got in some strength work at OTF today, I may start my week tomorrow with a run.
Thanks to Deborah and Kim for the Weekly Run Down link up
–join in for motivation and encouragement!
Make plans to join the August Ultimate Coffee Date next weekend — Deborah and I will open the (link-up) doors on Friday, and keep the coffee brewing.
Did you get a break in the weather this week?
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
Yes, the weather was such a relief (until yesterday, although the morning still wasn’t bad). Glad you got out there to enjoy it!
Isn’t that weird how we can look at something again and again, and then suddenly — hey, I see something new! DC is such a cool place. (well, maybe not temp wise at the moment).
I notice a lot running and cycling, but especially running when it’s easier to stop and take a second look.
It’s amazing what you can notice when you run — even more so when you walk, LOL!
I really appreciated the cold front this week too! Is it sad that 80 degrees feels like a cold front? LoL
Truth! But 80 at 6 am is ridiculous. 80 at 11 am is summer. 😉
Do they write the workout on a board like CrossFit or do you have to remember it? I think I’d get lost
I love that reflecting pool sunrise
I can’t remember if it was Jefferson but when mom and I went out on the tidal basin in my first trip as an adult to DC (not counting spectating Marine Corps) I looked across and couldn’t believe that was the White House relatively right there. And when I was gallivanting around with a friend before Cherry Blossom she took me on a route I didn’t know and we stumbled on a view of the White House – which I think was intentional on her part. Compared to the Treasury and those other magnificent buildings it seems so small in some ways
It sounds like it was the view from Jefferson I caught – gorgeous!
At OTF, the coach leads you through the TM, so nothing to remember there. For the floor exercises, they go over everything, and then there is a video screen that shows the moves/reps. For the rower, which is usually simple, there is a white board that you can see while you’re rowing, so it’s not hard!
Oh that’s good, otherwise it would be too much of a mental & physical workout. The coach-led treadmill element sounds a lot like Mile High
Can’t wait to try OTF when/if this finally opens
You’ve got such stunning views! It cooled down here but I think I missed most of it since I didn’t get back from Atlanta until Wednesday night. The heat has built back but it’s not as humid as it was.
yeah, our heat is back now. At least I enjoyed it while it lasted!
Did you really feel like it was cooler out? We took a power walk Friday and I was just melting at 9 am.I have a hard time believing you were the slowest on the Conte’s ride! I am not sure if I will be brave enough to try it again!
It was cooler at 6 am 🙂
There was only one other woman at Conte’s and she’s doing a HIM soon — definitely faster than me!
Like I’ve said, many times, you have all the views where you run. Our temps did a major plummet early last week (at least in the early mornings, when I”m outside doing my stuff). The temps have crept back to where they should be now LOL (I know, I’m one of the limited few who embrace the heat). My hair looks like a flat mop, but I have several options for up-do’s, so I can deal with that side effect.
Those views – just stunning! It was so nice to have the temps drop a bit – if only it could have lasted!
Yeah, we’re back to full stickiness today. 😛
Amazing views!! The cooler weather was definitely nice here too. Wow, cannot believe you worked till midnight at home. Definitely not pleasant but i know sometimes it needs to be done. I remember those days too.
It doesn’t happen often, but once in a while work gets overwhelming.
We did have some really nice temps mid-week and I was glad to enjoy them–both on the runs and sitting outside in the backyard at night! I think you do have the best place to run!
We have too many mosqutioes to enjoy our patio. I can’t even water my flowers without getting eaten up. I’m jealous!
The cooler weather felt amazing last week! You have such nice views for your runs. When I am up late or know I will be tired in the morning I also opt for a strength training session over a run.
I can squeeze in a decent strength workout in less time than a run, but sometimes I need the fresh air. It’s a tough choice.
Love your DC pix. I want to run and see those monuments someday.
Great week. Our temps cooled as well but they were back up yesterday with more humidity today.
It would be great if you get down here.
on my bucket list. So so little time.
on my bucket list. So little time.
We got a brief break in the weather but now it’s back up in the 90’s again. No complaining here though cause our warm weather season is so short. Nice job with your workouts this week.
That’s an interesting perspective on summer. I guess you learn to enjoy it while you can.
Sounds like it was a good idea to cancel the OTF class on Friday given the late night on Thursday. And that photo you got on your Friday run is just gorgeous!
I’ve never been to DC so I really love your pics, every time <3
we got your heat wave. it was awful. it should be "normal" this week all but tomorrow – and even then it's reasonable if we compare to last week (tomorrow should be around 29-30, last week we saw 41!)
I will consider the ultimate coffee date – not much is going on here besides training through (which is why I also had no runfessions that I hadn't already mentioned in my WRD's..).
Your heat wave is crazy! And I can’t believe you ran in it. I hope you join us for coffee. You can “chat” about whatever!
The cooler weather was such a gift last week! Ugh, and now it’s gone again! Great job with your runs – I love those views, makes me want to go to DC!
I’d love to meet up with you again!
We had a bit of a cool down last week too! However, back up to 90 today, makes for miserable running weather!!
Allegedly there was a cool front last week, but it’s kind of hard to tell because even our “cold” front is hot as heck.
I always love your photos. It’s so great getting to see all the monuments on your runs.
Thanks, They are so beautiful – every day!
I was out of town last week when the temps were a little better, and now the heat and humidity are back. UGH!
I’m glad it finally cooled down somewhat! That heat wave has been rough! You have so many awesome views! :] I’m glad I got to see some of those when I was out there–sorry that we didn’t get to meet up! If I get a chance to head back there sometime, I’ll give you less last-minute notice next time! 😮
I’m so bummed I missed you. I actually ended up going to Colorado that weekend to help my daughter move. Craziness!
I hope work settles down for you soon, that sounds stressful!