Training Week 404

By , July 16, 2017 6:50 pm

Highlight of the Week: Being able to find alternative cycling/running routes despite the flooding.

Monday | July 10, 2017: 4 m run + teaching strength class
Loc: hood, Temp: 77°/76°, Time: 41:32, Pace: 10:23 avg, Difficulty: easy enough, Felt: good, strong (but hot, of course)
Strength: Arms of Summer workout, Difficulty: easy, Felt: good

Tuesday | July 11, 2017: 2 m run
Loc: Downtown Chicago, Temp: 79°/79°, Time: 18:50, Pace: 9:24 avg, Difficulty: easy, Felt: good, just hot
Wednesday | July 12, 2017: rest
Thursday | July 13, 2017: 3 m run
Loc: Chicago Lakefront Trail, Temp: 80°/80°, Time: 29:36, Pace: 9:51 avg, Difficulty: easy, Felt: good
Friday | July 14, 2017: teaching strength class + 925 m swim + 3.2 m run + 6.3 m run
Strength: kettlebell circuit and cards, Difficulty: easy/medium, Felt: good
Loc: Grayslake Pool, Outdoor Temp: 61°, Time: 22:04, Pace: 2:05 min/100 m, Difficulty: easy, Felt: good
Loc: hood, Temp: 64°/64°, Time: 32:25 , Pace: 10:12 avg, Difficulty: easy, Felt: good, but legs tired
Loc: to VP Woods entrance, Temp: 67°/67°, Time: 1:05:08, Pace: 10:20 avg, Difficulty: easy, Felt: good

Saturday | July 15, 2017: 27 m ride + 3 m run (incl. 4×400) + 5 m ride
Loc: to Kenosha County Bike Trail, Temp: 63°/70°, Time: 1:49:46, Pace: 14.8 mph avg, Difficulty: easy, Felt: good
Loc: Lake Andrea, Temp: 70°/70°, Time: 31:16, Pace: 10:26 avg, Difficulty: medium, Felt: decent, hot
Loc: Rec Plex to Home, Temp: 70°/72°, Time: 21:39, Pace: 13.9 mph avg, Difficulty: easy, Felt: good, getting worn out

Sunday | July 16, 2017: 10.5 m run + 8.47 m ride + 840 yd swim
Loc: around Zion, Temp: 67°/66°, Time: 1:58:23, Pace: 11:16 avg, Difficulty: mostly easy, Felt: great
Loc: to FitNation, Temp: 67°/68°, Time: 30:57, Pace: 16.4 mph avg, Difficulty: easy, Felt: good, nervous about traffic
Loc: FitNation, Time: 28:27, Pace: 2:05 min/100 yd avg, Difficulty: easy, Felt: good


  • I was in the city for work training Tuesday through Thursday and didn’t make much time to work out, as is evident above. I am happy for what I could get in – two short runs during our lunch breaks!
  • Friday was my last swim with Anne (for now?) – she moved to Cleveland on Saturday. It’s going to be so odd not seeing her each week.
  • On Friday, the east/west roads immediately north and south of our house closed for river flooding, making my typical seven mile route and running on the trail impossible. I ran twice on Friday – once to each road – to see how bad it was. As I post this, the roads are still closed. And likely will be for a few more days.
  • I was planning to do a loop bike ride Saturday morning, but with so many roads closed for flooding, I did an out and back (which included a stop for speedwork in the middle).
  • We had extremely pleasant running weather on Sunday – mid 60s and overcast! Woot! What a treat! And bonus – I didn’t have to add two miles on to my route to avoid flooding because it was back to normal on that road, woot woot!
  • On Sunday night I rode my bike to meet a friend at the pool. I am thankful he drove and could give me a ride home – the riding route had way more cars on it than normal because of road closures due to flooding and it didn’t feel safe to ride on. Eek!

Link to Training Week 403

4 Responses to “Training Week 404”

  1. Bobbi Welch says:

    1. John and I were just talking about the traffic light thing after their ride today. I wonder what the right thing to do is? I guess you have to run the red…

    2. Your town is no longer doing their 5ks. I read somewhere (the race fb page maybe) that they quit the series. I was very sad. 🙁

    • kilax says:

      I wonder, too! You could go press the “walk” button if there is one, but it’s kind of a hassle to clip out and back in to do that.

      Ahh, thanks for the info. I saw their site is down and they never responded to my question on their FB page. I see they are doing some through the Zion Community district now.

  2. Anne says:

    Sigh. It’s already so odd not seeing you. I randomly woke up at around 4am on Friday – my body just knows it’s time to wake up and go to your class! Wahhhhhh 🙁

    • kilax says:

      It feels odd to me too! I was hoping your body wouldn’t do that on Friday but had a feeling it would. I hope you unlearn it soon so you can get some rest!

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