I had another busy week with work and working out. This past week I also spent quite a bit of time working on a presentation I have on Wednesday morning. More on that later in the week…

The time I spent practicing yoga last week; albeit at a very beginner level, had me feeling so good that I knew it had to be added back into my workout routine all these years later, even if it means just doing a few sun salutations each day. 

Following the Runner’s World Run Less Run Faster (affiliate link) training plan also has me feeling pretty confident, and dare I say it, already a little faster. I work well with being held to a schedule, and having a plan to follow with specific paces to hit seems to be exactly what I needed. 

  • Tuesday
  • Interval Run – 1 mile warm-up, 400, 600, 800, 1200, 800, 600, 400 intervals all at 8:00 pace, 400 easy recovery between each interval, 10 minute cool-down
  • Yoga For Energy – 25 minutes
  • Teeter Hang Ups – 15 minutes

Tuesday evening some of my running friends and I met at a local Mexican restaurant for dinner and margaritas. Tuesdays are half price for ladies (including food), so it’s a great inexpensive place for us to have some non-running fun. We’ve gotten together three times in the last six months, and every time I leave thankful for such great friends. 


  • Wednesday
  • Lift – 50 minutes
  • Bike – 15 miles
  • Rodney Yee’s Intermediate Yoga (affiliate link) – Integration – 25 minutes
  • Teeter Hang Ups – 15 minutes


  • Thursday
  • Tempo Run – 1 mile warm-up at 9:15, 4 tempo miles at 8:33, 8:40, 8:39, 8:41, 1 mile cool-down at 9:44
  • Yoga For Flexibility – 24 minutes
  • Teeter Hang Ups – 15 minutes

Thursday morning only one other runner and I were able to make it to our 5:30 AM group run. It worked out well because Mary is faster than me. We chatted about my tempo plan during our warm-up mile, and she promised to hang with me the entire way. I told her not to be offended if I didn’t talk once we picked up the pace, but I was pleasantly surprised that I actually chatted a bit despite my more labored breathing. My pace goal for the tempo portion was 8:45 and we hit right below it for each split. What shocked me most was that I easily kept a 9:44 pace for my cool-down mile, a pace I struggled to keep on an easy run back in the winter.

Once back at the parking lot, I stretched for a bit before heading home and hung my pepper spray (affiliate link) on this pig’s snout for a fun picture.


  • Friday
  • Lift – 1 hour
  • Yoga For Relaxation – 23 minutes
  • Walk – 2 miles (with a client)
  • Teeter Hang Ups – 15 minutes

After calling it a day early Friday afternoon, Bill and I headed to our favorite seafood restaurant for an early dinner. Even though there were plenty of tables available, we sat at the bar which was kind of fun. I actually wrangled a couple of tips about making one of my favorite martinis from the bartender – score! Normally I get their salmon or blackened sea scallops, but since I make salmon at home most Friday nights, I opted for the less healthy, but oh so delicious, shrimp tacos, and happily shared some of my fries with Bill. 


  • Saturday
  • Long Run – 9.06 miles at 9:57 average pace
  • Yoga For Flexibility – 24 minutes
  • Teeter Hang Ups – 15 minutes

Saturday morning was pretty dark and overcast with rain in the forecast, so my GoPro pictures didn’t turn out as well as usual. Also, sun-wise, we were starting an hour earlier than last week because of daylight saving time. Oh well, blurry pictures make us look like we’re running really, really fast!


Going a variety of distances had us all arriving back at the parking lot at different times, but this crew and I finished pretty closely together. Someone suggested we strike strong poses, but when taking these selfies, I have no idea what the ladies are doing behind me. At least they weren’t all giving me bunny ears, or worse!


Once home, I trained a client (I’d forgotten that she’d rescheduled – oops), did my quick yoga routine, and then hopped on my Teeter Hang Ups (affiliate link) for some spinal decompression.


  • Sunday
  • Yoga – 8 sun salutations
  • Teeter Hang Ups – 15 minutes

Only six weeks until Ragnar Richmond Trail and nine weeks until the Chicago Spring Half! Let the positive training experiences continue!


Weekly Overview:  

  • Weight Training: Monday, Wednesday, and Friday
  • Run: Tuesday – 6.25 miles , Thursday – 6 miles, Saturday – 9.06 miles (Total: 21.31 miles)
  • Bike: Wednesday – 15 miles 
  • Walk: Friday – 2 miles 
  • Yoga: Every day
  • Teeter Hangups: Tuesday, Wednesday, Thursday, Friday, and Saturday
  • Average Steps Per Day: 13,715
  • Average Hours Sleep Per Night: 6:36



  • What your favorite taco? ~ Shrimp, then chicken for me…
  • Do you run with pepper spray?
  • Did you race this weekend? 


Have a great week!


Disclaimer:  This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.



I’m linking up with Holly at HoHo Runs and Tricia from MissSippiPiddlin for their Weekly Wrap.  Be sure to check out not only the hosts, but the other great bloggers joining in on the fun!