Happy Labor Day Weekend! With the holiday coming at the end of the first week of September, I feel like the month has snuck up on me and already is flying by.
Did you check out all the fun Labor Day Weekend Coffee Date posts?
Sliding Into September
Six days into September, and I am pleased to report that I am doing well with my September goals. The hip-opening yoga series is offered by a local yoga studio (via Zoom), and I’ve mostly been attending the classes live. It cuts into my morning social media time, but I’ve found it really nice to be welcomed with a personal greeting. I guess it’s little things like that I’m missing most.
Core: Daily
Strength for Runners: W/F/S
Upper Body Strength: M/Th
Hip-Opening Yoga: Daily
After a summer of daily core workouts and frequent strength for runners workouts, I can definitely say my efforts are paying off. Yesterday doing marching hip bridges I was able to keep my hips up and steady without too much effort. While I’m still making concessions to my ITB by maxing out my treadmill incline at 3%, it’s no longer nagging at me. It’s another way that little things can add up.
Weekly Run Down
We were promised good weather this week, and it finally arrived for the weekend. Earlier in the week it got a bit cooler, but the humidity stayed so high it was hard to notice. I’m still playing with my morning routine. On days I didn’t take Scooby for a run, I made sure we went on a full one mile walk.
Monday: 45 min Peloton Strength + 1 mile walk with Scooby
After Sunday’s long bike ride, my legs needed a break. I did a 20 min core workout and two upper body workouts before taking Scooby for a walk during this gorgeous sunrise.
Tuesday: 60 min Peloton Bootcamp + 10 min core + 1 mile walk
I woke up to pouring rain so I started my day and the month with Jess Sims’ birthday bootcamp. Before braving her birthday listening games and plank party, I woke up with a core workout and did a quick 5 min pre-run warm up.
I definitely was dripping doughnut glaze on the floor
(her nice name for sweat)
Wednesday: 20 min Strength For Runners + 10 min core + 3.15 Scooby Miles
Thursday: 25 min Upper Body Strength + 10 min core + 3.35 Scooby Miles
I added a leg to my usual 5K loop so I could do the last two HIIT intervals of my a Peloton Outdoor HIIT run on flat road. It was fun pushing my pace outside, and Scooby kept up even when he wasn’t chasing squirrels. 
Friday: 20 min Strength For Runners + 30 min Peloton Treadmill
Scooby was eager to go out, so I took him for a walk at dark o’clock and then ran on the treadmill. This progression run was hard–holding increasing paces for 5 min, and then inching up the pace every minute for the last 4 minutes–but definitely paid off in endorphins. I finished off my legs with my second 20 min strength for runners class of the week.
Saturday: 6.3 Scooby miles + 10 min core + 10 min Strength For Runners
One advantage (?) of better sleep habits is that I wake up before my alarm ready to start my day. To pass the time until daylight, I did a 10 min core workout and a 10 min strength for runners workout before taking Scooby on a run. I really wanted to go for 8 miles, but knew I should save something for an after-breakfast bike ride.
Not as many rainbows in my neighborhood as Judy’s,
but this is in a prominent location.
+ 25 mile bike ride
After coffee, yoga, and breakfast, my legs were ready for a bike ride. We explored a neighborhood that had a few more hills than we were expecting, but the weather was so nice we didn’t mind.
Sunday: 4 mile hike + 10 min core
We got an early start to beat the crowds to Great Falls National Park, and even got there early enough to do the falls overlook trail without encountering too many others.
After that we hiked in the woods for 4+ miles.
We chose the Gold Mine Trail instead of the more popular Billy Goat Trail, and not just because I fractured my foot the last time we did the Billy Goat Trail!
Thanks to Deborah and Kim for the Weekly Run Down link up. It’s always great for motivation and encouragement, but now it’s especially important for distance socializing. We may be physically apart, but we are in this together!
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
I feel like the entire year is sliding by! Who’d ever have imagined we’d still be doing this pandemic thing with really no end in sight? Yoga for hips sounds perfect!
I certainly did not imagine this! There’s an article today saying we’ll be lucky if new cases stay at the current level (instead of falling off) because people are too fatigued to be more cautious and winter is coming. I need to see if Cyclebar will freeze my account for another 3 months ….
Quite a full week with all the things! The hiking looks amazing. Fall is the best season!
It really is my favorite season!
Part of the rainbows here is that there was an initiative for the kids to draw them back in the spring. I still spy a new one every once in a while!
Those falls look amazing! It’s hard for me to get Mr. Judy moving early, plus Lola pretty much won’t eat before about 8 am (sometimes even later). So it’s hit & miss what we can actually find parking space for when we do venture out, but by going on Friday it wasn’t very crowded.
That’s great (and a really good sign) that you’re waking up easier!
Scooby’s always ready for his breakfast! When we were going to work he’d eat at 5 am some days! I was surprised my husband was ready so early, but he’ll get up to beat traffic 😉
Lola was always ready for breakfast when she was younger, too. She turns 15 in November though, and in the last year or so she simply won’t eat much early (even though she’s healthy).
My husband would probably get up to beat traffic too! He hates traffic.
Awesome job this week on all of your workouts! You’ve off to such a great start on your September goals. Starting off the day with yoga sounds so relaxing too!
I’ve been cheating and using the yoga as my post-run stretch, even if I shower In between. 🙂
I agree, September is really sliding fast…only one week into it. Scooby is such a trooper 🙂 We’re working with Max on building his endurance back. He’s walking fine, but still 3-legged running on occasion. Congrats on a great week!
There’s a reason I tag my runs with him as “Scooby miles” — he makes a lot of random stops even after he’s taken care of business. It’s annoying sometimes, but he also keeps me going.
I’m glad your ITB is letting you be more active. My son has been running and he just developed ITB pain. Poor guy!
Looks like a great week.
Ugh, that’s a bummer for him! Hopefully he will take your advice on how to rehab it.
Another busy week for you! Really hope you enjoy the hip opening series. I am almost finished and really seeing a lot of improvement
I really am! The 15 min is perfect too!
We went to a close-by National Park this week, and it was really busy! We didn’t bring our masks along when we were hiking, but when we got out there on the trails I felt like the odd man out by not wearing one! That’s a good thing I guess. Good job on all of the workouts this week!
You definitely have to get to the parks early around here. When we left @ 10 there was a loooong line of cars waiting to get in. I think 80% of people on the trail had masks. I was annoyed at people who didn’t, but remembered I don’t wear one when I run, so …. 😛
The cooler weather this weekend was so nice! I agree, earlier this week the humidity was still pretty bad. Hopefully this weather will stick around for awhile.
This weekend’s weather has been FANTASTIC. I’m sure September has some warmth yet, but it’s a nice preview for fall.
I’m with you on the September slide. Then again I blinked and missed summer. Yay on a solid week and relief from the IT Band
The mask dance, ugh. Was reminded yesterday why I need to go out earlier because running with it isn’t pleasant, but it was too peoply, especially on the narrow bridge trail.
I think we all feel like we missed summer. It was more peoply earlier?
Ugh, how is it already September?
Doughnut glaze? Ha, I love that.
ITB injuries suck. Glad now it is behaving.
Yeah, it can be hard to get a cranky ITB to settle down. At least now I can take time to warm up and stretch properly.
I love all the mix of workouts you did from yoga to running to cycling to hiking! Well done! I start a 7 day yoga workshop via zoom today. Nervous but also excited!
So good to hear your ITB is staying quiet! Looks like you’re off to a great start on your September goals…really how is it September already?!
Happy September! I love that Scooby gets so much activity. We took Luna to the beach on Sunday, and she loved it. I have to get her barking under control so she can join us on more adventures.
Great job with your hikes!