Training Week 293
Highlight of the Week: A confidence boosting speedwork!
Monday | May 25, 2015: 7 m run (w/Bobbi!)
Loc: Grant Woods FP, Temp: 67°/71°, Time: 1:18:08, Pace: 11:10 avg, Difficulty: easy, Felt: tired and a bit hungry
Tuesday | May 26, 2015: rest
Wednesday | May 27, 2015: 6 m run (incl. 10 hill repeats) + 4 m run
Loc: Millennium Trail, Temp: 63°/63°, Time: 1:02:08, Pace: 10:21 avg, Difficulty: medium, Felt: sore (glutes)
Loc: Chicago Lakefront Trail, Temp: 73°, Time: 36:41, Pace: 9:10, Difficulty: easy, Felt: good
Thursday | May 28, 2015: 5 m run (incl. 4×800, w/Kelly)
Loc: Grayslake, Temp: 59°/57°, Time: 45:38, Pace: 9:07 avg, Difficulty: medium, Felt: good
Friday | May 29, 2015: teaching strength class + 5 m run
Strength: Lebert – bodyweight & kettlebells, Difficulty: medium, Felt: good
Loc: Millennium Trail, Temp: 70°/70°, Time: 49:27, Pace: 9:53, Difficulty: easy, Felt: good, super sweaty!
Saturday | May 30, 2015: 20 m ride
Bike Time: 1:15:10, Pace: 16.0 mph avg, Difficulty: easy, Felt: good, but butt got sore
Sunday | May 31, 2015: 13 m run + 4 m walk (w/Steven) + 10 m ride
Loc: Round Lake, Temp: 43°/48°, Time: 2:10:45, Pace: 10:03 avg, Difficulty: easy/medium, Felt: good
Bike Time: 39:28, Pace: 15.2 mph avg, Difficulty: easy, Felt: good
Notes:
- I was surprised the 4×800 workout went as well as it did Thursday am. I woke up with a headache and felt out of it. Right before the workout, I told Kelly my legs haven’t felt like my own lately – they just feel off (not injured), probably from all the hill work. I thought we’d be doing the 800s in 2:00 minutes, but we hit the first one right on pace at 3:40! Then each one got faster – 3:36, 3:32 and 3:30. Like I said – a total surprise!
- My body is getting acclimated to running in the heat and humidity… as long as it’s not sunny. Ha! I’ll take whatever I can get!
- We had heat and humidity most of the week then wind and cooler temps on the weekend (with rain on Saturday). I biked indoors to stay safe (and sane – I am not interested in cycling when it’s a steady wind over 15 mph, ha). It’s definitely boring compared to cycling outside, but I was able to ride two days in a row to try to get my body (mostly my butt!) used to that for RAGBRAI, so that’s good.
- I didn’t teach Monday because it was a holiday, so Friday’s workout felt a bit harder than it should have and I was SORE Saturday am. Sigh. I really need to get better about solo strength workouts <— broken record.
- May recap time! May was my month of hill work! I did four dedicated hill repeat workouts, and purposefully ran hills on four of my long runs. I probably haven’t gotten too much quicker on hills, BUT… I do think I am running them with better form, and without getting as out of breath. And when I see one now, I don’t dread it! I ran four doubles (two-a-day runs) in May to get ready for a relay in June. I also did my first outdoor bike rides this month (later than other years, oops!) and went on three walks. May was a good month! I ran 177.4 miles, and cycled 102.6 (monthly distance record for the year and twice of what I cycled last month). I taught eight strength classes and co-taught one Burn & Buff class.
Themocracy
Hills, ugh! I just signed up for a 10K in Brussels with my son, which means hills, hills, hills. I guess I better get training…
I bet you’ll appreciate it if you do some hill training… at the race of course, not during training! LOL!
That’s awesome you guys are doing a race together!
That’s a lot of miles! I seem to get sore after a lot of workouts even though I stretch a lot. I bet that hill work will make you faster in your relay 🙂