Training Week 387

By , March 19, 2017 3:50 pm

Highlight of the Week: My longest swim to date and a strong finish to my long run.

Monday | March 13, 2017: 5 m run + teaching strength class
Loc: hood, Temp: 28°/28°, Time: 53:09, Pace: 10:37 avg, Difficulty: easy, Felt: fine, annoyed with cars
Strength: plates, Difficulty: easy, Felt: okay

Tuesday | March 14, 2017: 3 m run + 8 m bike
Loc: hood, Temp: 25°, Time: 30:48, Pace: 10:15 avg, Difficulty: easy, Felt: good
Indoor Bike Time: 27:33, Pace: 17.4 mph avg, Difficulty: easy, Felt: okay

Wednesday | March 15, 2017: rest
Thursday | March 16, 2017: 5 m run (incl. 10×1:00)
Loc: Lake Andrea, Temp: 35°/33°, Time: 50:48, Pace: 10:09 avg, Difficulty: hard, Felt: out of breath – lungs not over this cold yet?
Friday | March 17, 2017: teaching strength class + 1,806 yd swim + 4.4 m run
Strength: plates, Difficulty: medium, Felt: good
Loc: FitNation, Time: 41:21, Pace: 2:08 min/100 yd avg, Difficulty: easy, Felt: great to be back in the water!
Loc: VP Woods, Temp: 39°/43°, Time: 47:08, Pace: 10:43, Difficulty: easy, Felt: good

Saturday | March 18, 2017: 10 m run
Loc: to outlet mall and back, Temp: 37°/38°, Time: 1:50:24, Pace: 11:02 avg, Difficulty: easy/medium, Felt: steady
Sunday | March 19, 2017: 15 m ride + 4 m run
Indoor Ride Time: 56:29, Pace: 15.9 mph avg, Difficulty: easy, Felt: good, but hungry
Loc: hood, Temp: 36°/37°, Time: 41:58, Pace: 10:29 avg, Difficulty: easy, Felt: great, but hungry

Notes:

  • We got ten inches of snow over Sunday night and in to Tuesday, so that meant Monday and Tuesday’s runs were on the boring, safer (less car traffic) routes. I was happy when the shoulders were clearer at the end of the week. And I am always happy that they plow the snow off of the trail where I do my speedwork on Thursdays!
  • Gosh, speedwork kicked my butt on Thursday! They were shorter intervals, which makes them harder because I go faster, but my breathing was crap. I hope it’s just that I am still getting over my cold…
  • But! On Friday I had my longest swim to date! I wasn’t planning on swimming that long, but I got to the pool early and was expecting a friend, and figured I would just keep swimming until they got there, then see how long I could go after they arrived.
  • Saturday was my first double digit run this month. Eek! I’ve been so lazy! The run went well, but in the last mile, I rolled my left ankle really hard and severely overcompensated with my right knee. My right knee and right ankle (weird) felt tender Sunday am, but I was okay to workout, which is great because it was a gorgeous day!

Link to Training Week 386

4 Responses to “Training Week 387”

  1. Kathy says:

    Stupid ankles, be careful on all that ice and snow!

    • kilax says:

      I will be! Sadly, I don’t even have that as an excuse – I underjudged the height of the street when running back on to it from the road.

  2. Jillian says:

    Congrats on the swim!!!

    “Annoyed with cars” is how at least a portion of my outdoor runs/bikes present themselves!

    • kilax says:

      Thanks!

      Sigh. Yeah. I hate to drive to run, but lately, I am doing it quite a bit more just so I can run someplace where I don’t have to think about traffic!

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