Longish run... and a weekly goal/tracking chart!
Friday, March 27, 2020
Another day I thought would be "rained out" turned into a LOVELY day for a run. And with no specific timetable in mind (i.e., work can be pushed forward and I had no calls awaiting me), I decided to get in that "longish" run for the week after all (I do expect tomorrow to be rained out, so I had resigned myself to it not happening).
Out to the Schuykill River Trail and then out and back on it (social distancing as properly as possible, including using less-used dirt side trails and "shoulders" when necessary) for 10.25 miles total. Yay.
Yesterday, not long before bed, I got myself moving to do my 2nd lower body & core workout for the week, my minimum goal. I'm thinking I'll take today off strength, then do everything (upper + lower + core) tomorrow to balance out some calorie burn since I likely won't be running.
And it hit me... I was already coming around to the idea that, through the isolation period, it's better to think of a bigger picture than daily - weekly seems to work well for all kinds of goals (total calories, # of runs/miles run, # of strength workouts by type, etc., etc.) and it allows for the ups and downs (day off due to weather or whatever, etc.).
So... I made a list of minimum weekly goals that I think will keep me in good shape and at a good base level of fitness for an indefinite period of isolation and a chart for tracking by week.
• 2+ upper body strength workouts
• 2+ lower body strength workouts
• 2+ core workouts
• 4+ runs
• 1+ speedwork
• 1+ long run (10+ miles)
• 30+ miles
• 3500 "active" calories
Today's run put me into the "green" status for all of those. Yay! I'll still try to get in those 3rd upper + lower + strength workouts tomorrow and some more calories burned. (Note: "active" calories = as counted by my Apple Watch over an entire day... my "goal" with the watch is 600 / day or 4200 / week, but I think 500 / day or 3500 / week is a good minimum to shoot for currently.)
Got in some real work - sans distraction - before my run, so now it's time to re-engage on that. I have a call at 5pm around deploying a new version of our custom software into production and then it's a SOCIAL HAPPY HOUR virtual meeting with my work team (10-12 of us). Funny, we've all worked remotely for years now and rarely see each other anyway, but right now, it just seemed like a good idea to "hang out" with each other and talk about anything but work.
Positive thoughts to all who need them and my gratitude to all who deserve it!