Although I have not yet achieved a bike-to-the-lake / then run day… I got a good start today. I did my usual 5k loop around the lake, commuting the 3 miles round trip by car. But in the afternoon my husband and I got my bike tires pumped, brakes adjusted. I rode to the lake for trial ride then decided to “circumnavigate by bike” before returning home.
I’ll go ahead and start a new thread for couch-2-5k.
Celebration time. The AQI was in the 50’s during my workout (now 31). Hello “moderate.”
Warmed up with a 2.5 mile run around the trail and then got in my car went to the gym. I had the inside of the gym to myself, so I did rope climbs and then multiple sets of GHD sit-ups and then toes to bar. I finished up with 10 minutes of 1 minute on/1 minute off of jump rope.
Welcome, @HighTide2020 !
So…I’m back to work and still figuring out family life and working more. But, the big news of the day is that I got to open my windows tonight! Air quality now down to a reasonable level. Hurray! Still working tomorrow, but hoping for a run either before or after the work day. Yippee! Yippee! I’ll be pretty much doing my own couch to 5k–it’s going to be a bit ugly.
@sushirrito, what sort of mask have you been wearing with the poor AQI levels? Are you working out with an N95 or cloth mask or…?
Got out yesterday evening for an hour fast walk. When no one is watching, I try a race-walking thing where you swivel your hips. I’ve read up on it and think it might be something I would like, especially as I get older. Boy does it look strange, though.
@illneversaynever I’m using KN95’s.
The AQI is in the single digits here today, I’m assuming partly due to a minimal amount of rain overnight.
Got out for a terrible run. But I got out. Now to try to strengthen muscles…
I’m curious: I’m finishing a podcast about barefoot/minimalist shoe running. My experience with friends/others is that those who switched to minimalist shoes quickly with running ended up with stress fractures/tendonitis/etc. Those who transitioned more slowly tended to do better. Have any of you runners tried minimalist shoes? A forefoot strike (vs. heel strike)?
I tried. I am a midfoot striker. I think I am too big for those shoes. Not fat, just tall and muscular. I could run a few miles in them, but that’s it.
I once read a book (suggested by daughter) about an African running that raced barefoot. But for my own running, I like a stable shoe with enough cushioning to minimize impact.
In another running life, I might have tried minimalist shoes. By the time they because a thing, I had too much AT damage to wear them. I need a good 12mm heel-tow drop now. I can have issues even with a 10mm drop.
But I am a forefoot striker. In the day my right foot’s outer edge would be worn all the way through the midsole - And my heels would look new. Now I hit a little further back, but the heels still don’t get any wear.
Allergies are trying to kill me today. Sinus pain & pressure. I’m throwing all the pills at it!
Yesterday was heavy squats, but only doubles. Then volume deadlifts. Form looked good & no nausea.
Today is a rest day. Going to the shooting range with my brother which is always fun.
Weather has turned cool again, which the dog LOVES. He is so much peppier on our walks!
Checking in. Happy to report my back is better and for some reason the weight has started falling off. Still slow and steady but better than stuck!
MOWC would be able to share info on minimalist shoes for running I bet!!!
I’ll just compare it to wearing a bra for support or not when you run. It might be ok for a short bit, but not a physically healthy outcome for many!
@Midwest67 - yesterday was nice and cool here, but my allergies were going nuts! I feel for you.
@“Youdon’tsay” - glad your back is better. Keep going, you’re doing great.
HOORAY - I accomplished my goal of riding the bike (about 1.5 mile) to the local bike trail for my 5k run instead of driving… and of course I rode home too. It’s flat streets, very easy ride.
This required more planning than my usual drive-to-the-lake routines. Over the past few years of running, I’ve gotten pretty good at picking the right attire for the temperature range of my run. (Sometimes I start with headband or gloves, then remove when warmer). This cycle/run gig is a bit harder. It was low 50s when I left, so I needed a jacket and was still a bit cool. I used a thrift store $3 jacket that I left with the bike, with no fear of it getting stolen.
I may need to get a better bike lock. The wimpy one fits in my pocket nicely (retractable wire), but I had slight worries. Ha, it was one of the extra logistics this morn when I was not in autopilot driving to the lake in car (where I store my my earphones, headband, face mask, running sunglasses).
45 minutes on the spin bike this morning, so that’s something! Watched a little TV and did a few pick ups, so the time went by pretty quickly.
Repeated my “bike communte” and 5k lake trail run today 
Usually I don’t like to run 2 days in a row, but I’m retired now and want to take advantage of the awesome autumn mornings.
Did a 45 minute run walk this morning with some nicer temperatures- finally. Felt pretty good out there.
Heavy bench for doubles today. The weight is still easy. Form looked very good and I had control of the bar.
Then five sets of five pin press — still struggling with good form. I’ll do two good ones, then mid-groove.
Nevertheless, I think I must be doing something correct with the “hard fast shrug” bc I feel it in my traps.
Chins were four sets of four & my elbows objected, but hurt less with each set.
Off to work!
I ran my second half marathon this morning (virtual of course). The weather was perfect - cool, low humidity and sunny but my heart was heavy and I slept badly last night. So I decided to go out there and run in memory of a strong woman. I am not a really fast runner, but I took 25 minutes off of my previous time. Had a great time with a s.d. coffee and muffin celebration with my friends afterward. All 5 of us finished!
Congratulations @FallGirl ! What a great accomplishment and a way to honor RBG while you were pushing yourself. How fun to have friends out there with you.
I did a 75 minute walk with a few running breaks thrown in there. We had a nice, dare I even say “cool” morning as fall teases us.