RnR Cape Cod: 9/19-25 Weekly Wrap

No, Rock n Roll is not starting a race in Cape Cod, but don’t you think they ought to? I could probably sweet talk Mr. Judy into that. Maybe. Although I told him he likes the idea of the Cape, not so much the reality (driving there is not fun).

We needed some time away. Although we actually will have a lot of time away in the next few months. My next half is coming up quickly, and then another little racecation, and then another . . . I did even sign up for the best damn race in New Orleans for March 2017! I’m not sure I’ve ever been that impulsive about a race signup.

No, I didn’t get in for $1. I thought I had it all set to go on my phone, as we were going to be out and about when registration opened, but let’s just say I was frustrated. I signed up several hours later when we got back to where we were staying.

They have pace groups for 2:40 & 2:50! Maybe I’ll finally be able to run with a pace group!

So because I’ll be traveling a lot in the next few months, but “wrapped” up with family business too, follow me on Instagram to find out what shenanigans I’m up to. I’m wrapping it up with the Weekly Wrap from Holly @ Hohoruns and Tricia @ Misssipppiddlin because you just never know who you might inspire.


Workouts update

  • Monday: Dogwalk, 15 min stationary bike, Pahla B Stability
  • Tuesday: Dogwalk, 4.5 miles speedwork (5 x 800), 12:20 bike WU, Pahla B Core HIIT
  • Wednesday: Dogwalk, 3.5 miles easy, Pahla B Full Body KB
  • Thursday:  Dogwalk, otherwise in the car most of the say
  • Friday: Lots of dogwalking
  • Saturday: 10 miles LSD, Dogwalk, YFR Hamstrings & Foundation
  • Sunday: 2 miles easy, Dogwalks, walked around Goodwill Park

Mileage: 20 (+1)

TIU = Tone it Up
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running updates 

Back of the tank says: Mind over matter. Indeed.


Normally I run MTTrS. Monday I was just completed exhausted, mind, body, and spirit (read about what went down in the Weekly Wrap). I am slowly learning to Respect my body. So even though running Monday & Tuesday would have really worked for me this week, I also knew I wasn’t up to running yesterday.

Unless I’m physically sick, I never bail on a run! I’m so glad I did. I needed to.

I got out a little later than I planned to (family stuff), and even though it was a warm, humid day, thankfully the cloud cover held for most of my run. I did 5 x 800m intervals with 3 minutes of rest in between, with a 1 mile warmup and cooldown.

It felt comfortably hard. My intervals were really steady at just under 11 mm, with the last one being the fastest. What can I say? I just love being able to stop and catch my breath after half a mile.

Fall is coming . . . 


Although the day before fall starts, the mornings tend to be cooler and shadier as the days get shorter. I set out for three and a half easy miles, and that’s pretty much what I got. Nothing terribly remarkable or memorable about this run.

Not always a bad thing.

I’ll take your picture if you take mine . . . 


It was such a beautiful day to run. So run I did. 10 miles. And since I was in a new-to-me running area, I took my time, stopped a bunch, and took lots of photos.

Oh, and I’m pretty sure I saw Janelle @ Runwithnoregrets and MB @ tutusandtennies, but I thought I’d shout out to them when our paths crossed again . . . sadly they never did.

Beautiful fall day to run


I was pretty determined to get in some good mileage this week. And it was a beautiful, cool, Fall day. So I ran up and down the street our house was off of . . . several times. Because it was only about half a mile.

And then at the end some lady started to chat me up about running, did I think it helps to lose weight? Somewhere from there we got to talking about our elderly parents . . .

Yes, I forgot my hat. Good thing it was mostly shady.

Favorites of the week
Getting away! I swear, never have I been more in need of some RnR. The first night I laid down with Lola at 7 pm, just to rest, and woke up with Mr. Judy came to get her for last call at 9 pm!

A great place & day to run

My long run on Saturday. It was such a confidence booster. I forgot my Rocktape! (affiliate link.) So I admit to being nervous. There’s an awesome bike path in the area, the shiningseabikeway, and it’s nice and flat. I really wanted to run it end to end, which was just about perfect mileage, but Mr. Judy was concerned about trying to find parking in Woods Hole so I did an out and back instead.

Everything felt great. Nothing bothered me — not during the run, not after the run.

All the eats

All the lobster rolls. And the hot fudge sundae.

A little tree pose by a tree

Gorgeous weather. We got so lucky!

Lola loves a little breeze

That Lola was mostly extremely well behaved.

Unfortunately, there were so many bloggers right within reach, and I didn’t meet up with a single one. 😦 I didn’t know most of them would be there, with the exception of MB, so that made me sad.

Dogs aren’t allowed on the beaches until Oct. 1, so I didn’t get to walk or run by the ocean, either.

And that’s a wrap 

Let’s get the conversation started:

What’s your next race?

Have you ever signed up for a race on a whim? Which one?

Where was the last place you went on vacation? Would you recommend it?

I’m  also linking up with with MCM Mama Runs, Marcia’s Healthy Slice, and My No Guilt Life for the Tuesdays on the Run linkup. Because, why not?

Tuesdays on the Run


Posing for a good photo when I’m toast — is that shenanigans?

Shenanigans is another tough Wednesday Word for me! We’re on a roll with the tough words lately.

I’m sure a lot of runners would be able to easily come up with the shenanigans they’ve pulled during running. I am a rather serious person, I’m afraid. I think I can be fun, but I really don’t get up to a lot of shenanigans — in life or in running.

I definitely can’t think of an instance for the first definition of shenanigans:

A devious trick used especially for an underhanded purpose

I definitely like to think of myself as a kind, fair person, so no, I don’t like to play tricks on other people, devious or not.

Questionable Practices
And then there’s this definition for shenanigans:

Tricky or questionable practices or conduct

The closest I think I come to that definition would be my weigh-ins, although I wouldn’t call them questionable practices.

Most of you weigh yourself first thing in the morning, generally naked, right? They kind of frown on that at Weight Watchers.

So I will usually have had breakast, and drunk 2 glasses of water and 2 glasses of tea before my weigh in. On the first weigh in of the month, I will typically wear my lightest clothes and only have 1 glass of tea, but I still do everything else the same. Because I don’t want to pay!

Not really a shenanigan, but I’m trying here.

High Spirited
And last there’s this definition:

High spirited or mischievous activity

I am certainly high spirited after a run — mostly — nothing quite like that runner’s high. Even if I’m tired, I’m also wired and bubbly and chatty after a run.

I guess I don’t particularly like being tricked, and therefore I don’t like to trick other people. That’s part of being gracious, right?

Running ninja and posing with medals — are they shenanigans?

About the only shenanigans I can think of that I get up to after a run are funny poses, or smiling for the photographer when I feel like doing anything but smile.

I’m looking forward to hearing about the sorts of shenanigans you get up to. I know this post was a bit on the weak side, hopefully I’ll make up for it with the next few posts!


Deb Runs

What sort of shenanigans do you get up to on the run?