Training Week 407

By , August 6, 2017 4:57 pm

Highlight of the Week: Running in Iowa with Gina & Steve! And ziplining! And hiking!

Monday | July 31, 2017: 3 m run (w/Gina)
Loc: Abel & Esmann Island, Temp: 64°/64°, Time: 29:08, Pace: 9:42 avg, Difficulty: easy, Felt: good
Tuesday | August 1, 2017: 3 m run (w/Steve) + hike (w/Steven, Mom, Dad, Gina, Steve, & Luca)
Loc: Esmann Island, Temp: 69°/69°, Time: 29:42, Pace: 9:53 avg, Difficulty: easy, Felt: good (just tired – sleepy!)
Wednesday | August 2, 2017: rest
Thursday | August 3, 2017: 3 m run (w/Gina & Steve)
Loc: Esmann Island, Temp: 65°/67°, Time: 29:00, Pace: 9:39 avg, Difficulty: easy, Felt: good (but itchy and swollen from bug bites)
Friday | August 4, 2017: teaching strength class
Strength: resistance bands, body bars, and core/cardio, Difficulty: easy, Felt: good, just sleepy (and like I haven’t done strength in a week!)
Saturday | August 5, 2017: 7 m run + 1,008 yd swim
Loc: VP Woods Loop, Temp: 70°/72°, Time: 1:15:47, Pace: 10:49 avg, Difficulty: easy, Felt: great
Loc: FitNation, Time: 20:12, Pace: 1:59 min/100 yd avg, Difficulty: easy, Felt: great

Sunday | August 6, 2017: 11.3 m run (incl. 3 sets 4×400)
Loc: ML to Pine Dunes, Temp: 60°/69°, Time: 2:03:37, Pace: 10:57 avg, Difficulty: easy, Felt: pretty good!


  • I loved my Iowa runs with Gina and Steve! It was great to get a few easy miles in before we started our day. And it’s always a treat to run together.
  • I got SO many mosquito bites when we were in Iowa. Sigh. And the ones on my feet and ankles itch so badly when I am running.
  • The local preserve is open again (post flooding). Yay!
  • Saturday’s “fast for me” swim was inspired by the speedy lady doing drills in the lane next to me. And by me wanting to get out of there because she was splashing so much with her fly stroke, ha ha.
  • I did my speedwork during my long run again this week. That’s becoming a lazy habit – I hope to have a dedicated speed sesh next week! (I would have done my speedwork on Friday but I chose to nap after work instead – no regrets!)
  • I didn’t ride my bike this week. Not because I didn’t want to, but because other things had a higher priority. I am looking forward to getting back on next week!
  • As a birthday present, xaarlin signed us both up for a half marathon to run together in September! I’m excited!
  • Monthly recap time! In July I ran 117.6 miles (26 runs), cycled 224.16 miles (14 outdoor rides) and swam 5,254 yards (5 swims). My coldest run was 60°F and my warmest was 84°F. I taught 7 strength classes, and 2 fitness boxing classes.

Link to Training Week 406

2 Responses to “Training Week 407”

  1. Maggie says:

    Yay, which half marathon are you doing?

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