Training Week 311
Highlight of the Week: Running on a new-to-us trail with Rachel in Wisconsin!
Monday | September 28, 2015: teaching strength class
Strength: box, kettlebells & boxing, Difficulty: medium, Felt: ok, tweaked IT band on a reverse lunge
Tuesday | September 29, 2015: rest
Wednesday | September 30, 2015: 3 m run
Loc: Millennium Trail, Temp: 55°/55°, Time: 26:50, Pace: 8:56 avg, Difficulty: easy, Felt: good – just what I needed!
Thursday | October 1, 2015: 7 m run (incl. 4×800)
Loc: hood/Millennium Trail, Temp: 57°/55°, Time: 1:05:42, Pace: 9:23 avg, Difficulty: medium, Felt: challenged by the wind
Friday | October 2, 2015: teaching strength class + 4 m run
Strength: box, kettlebells & boxing, Difficulty: medium, Felt: good
Loc: Millennium Trail, Temp: 52°/52°, Time: 41:37, Pace: 10:24, Difficulty: easy, Felt: super irritated with running belt and music player
Saturday | October 3, 2015: 12 m run + 10 mins kettlebells + 4 m run
Loc: Millennium Trail to Nippersink FP, Temp: 50°/51°, Time: 2:05:22, Pace: 10:27 avg, Difficulty: easy, Felt: good
Loc: Millennium Trail, Temp: 51°/52°, Time: 37:36, Pace: 9:23 avg, Difficulty: easy, Felt: good
Sunday | October 4, 2015: 10 m ride + 11.4 m run (w/Rachel)
Loc: Millennium Trail, Temp: 51°/51°, Time: 51:15, Pace: 11.7 mph avg, Difficulty: easy, Felt: good
Loc: White River State Trail, Temp: 49°/50°, Time: 1:57:39, Pace: 10:19 avg, Difficulty: easy, Felt: good, but a bit tired
Notes:
- Gah, my Monday night strength class completely wrecked my legs for several days after! It’s odd – we’d been doing that mode of workout for two weeks, so I didn’t expect to have that reaction (my legs should be used to it!). A potential new instructor was taking my class – maybe I was going harder than I normally do because they were there?!
- I’ve been picking the wrong days for my speedwork, the last few weeks. My 9/11 session had 8 mph winds with 17 mph gusts, my 9/17 session was 16 mph winds with 23 mph gusts, and my 10/1 session was 16 mph winds with 26 mph gusts. I guess that prepared me for the last 5K I did having 9 mph winds (I really didn’t even feel them!).
- Speaking of wind, man, it was just nutso windy here most of the week. I think this (pdf here) has something to do with it! I didn’t mind the cold that came along with the wind, but it was frustrating to have it pushing me around.
- Rachel and I found a new meet-in-the-middle spot for running – the White River State Trail in Wisconsin! It’s a 19-mile trail on a former rail corridor. We ran 11 miles of it today, and we look forward to running the whole thing together, sometime! It was so nice to see Rachel and catch up on the run!
- It’s nuts that it’s already October, and time for another monthly recap! I ran 178.1 miles and cycled 54.7 in September. I taught 8 strength classes and swam 1 time. Hmm, unless I get a gym membership, that was probably my last swim of the year! I also did three strength workouts at home. I’d love to keep that up, but I’ve said that before… ha.
Themocracy
I don’t mind cold but when it’s cold and windy, it’s plain awful. Not only does it cut through all my layers, I always seem to be running in to the wind, no matter which direction I’m running. I’ve run square routes before and I was in to the wind north south east and west.
Your trail sound awesome!
Your running mileage is killer 🙂 September went so fassst