Training Week 403

By , July 9, 2017 5:14 pm

Highlight of the Week: Using my bike for transportation twice this week!

Monday | July 3, 2017: 7 m run
Loc: VP Woods loop, Temp: 72°/73°, Time: 1:17:52, Pace: 11:07 avg, Difficulty: easy, Felt: decent, just too hot at first
Tuesday | July 4, 2017: 12.7 m ride + 12.5 m ride + 3 m run
Loc: to Antioch, Temp: 63°/64°, Time: 49:02, Pace: 15.5 mph avg, Difficulty: easy, Felt: good
Loc: to Zion, Temp: 69°/69°, Time: 49:02, Pace: 15.3 mph avg, Difficulty: easy, Felt: good
Loc: Spring Bluff FP/North Point Marina, Temp: 75°/76°, Time: 31:52, Pace: 10:37 avg, Difficulty: easy, Felt: good

Wednesday | July 5, 2017: rest
Thursday | July 6, 2017: 4 m run (incl. 3 hill repeats)
Loc: hood, Temp: 84°/84°, Time: 45:24, Pace: 11:20 avg, Difficulty: medium, Felt: too hot
Friday | July 7, 2017: teaching strength class + 1,000 m swim + 3.2 m run
Strength: Arms of Summer, Difficulty: easy, Felt: meh (about teaching a workout that isn’t mine)
Loc: Grayslake Pool, Outdoor Temp: 67°, Time: 21:42, Pace: 2:04 min/100 m, Difficulty: easy, Felt: good
Loc: VP Woods, Temp: 72°/72°, Time: 35:22, Pace: 11:03 avg, Difficulty: easy, Felt: decent, legs tired

Saturday | July 8, 2017: 18.45 m ride + 2.4 m run + teaching fitness boxing + 18.4 m ride
Loc: home to Efit, Temp: 58°/62°, Time: 1:13:38, Pace: 15.0 mph avg, Difficulty: easy, Felt: great, happy
Loc: Grayslake, Temp: 62°/62°, Time: 24:21, Pace: 10:08 avg, Difficulty: easy, Felt: good, thirsty
Strength: Core, Pads, & Boxing, Difficulty: easy, Felt: good
Loc: Efit to home, Temp: 66°/68°, Time: 1:13:44, Pace: 15.0 mph avg, Difficulty: easy, Felt: great

Sunday | July 9, 2017: 12 m run (incl. 10×1:00)
Loc: DPRT, Temp: 65°/76°, Time: 2:13:09, Pace: 11:06 avg, Difficulty: medium, Felt: good, just a bit hot and tired at the end


  • I loved riding my bike this week! On Tuesday I rode to spectate some friends at a race, and on Saturday I rode to work at Efit. Part of the route to Efit went through the neighborhood we lived in for two months between our town home and current home and it reminded me how much I loved running in that hood (I lived there in the winter and never rode there).
  • I am getting pumped for RAGBRAI! The day we ride is just under three weeks from today. This year I am riding with my dad, Gina, and my brother-in-law Andrew! We all got our packets this week (wrist band, bike band, etc., and shirts we ordered)!
  • Somehow, I had forgotten how my swollen mosquito bites feel stiff and odd during hot summer runs. Blah.
  • I forgot about speedwork until Sunday so I did it during my long run. Normally I’d do 10×1:00 in the last few miles but this time I did a minute fast at the top of each mile. Kind of shows you that you can still run “fast” when your legs are getting tired (… right?).

Link to Training Week 402

4 Responses to “Training Week 403”

  1. Chaitali says:

    I love that photo from your fitness boxing class! Your classes always seem like so much fun 🙂

    • kilax says:

      Thanks! It was a student’s last class so we were all pretending to beat her up at the end. I try to make it fun! 🙂

  2. Pete B says:

    I like that you did your speedwork during your long run! I have recently been doing my “speedwork” during my LR as well by doing the last few miles about 30 to 60 seconds faster than average LR pace. I know LRs are (mostly) supposed to be slow, but I can’t stand just running slow the whole time. Plus, I don’t go to the track any more, so I need to do some fast stuff once in awhile.

    • kilax says:

      Fast finish long runs are a real confidence boost! When I was actually training for things I was doing fast finish long runs like that more often. I think they’re great for race day cause you know you can kick it when you’re tired.

Panorama Theme by Themocracy

45 ‘queries’.