Training Week 424

By , December 3, 2017 8:16 pm

Highlight of the Week: Feeling great for my long run Sunday, and naturally finishing the last half faster than the first!

Monday | November 27, 2017: 5.2 m run (incl. 6 hill repeats) + teaching strength class
Loc: hood, Temp: 47°/47°, Time: 54:42, Pace: 10:31 avg, Difficulty: easy, Felt: good
Strength: step and kettlebells, Difficulty: easy, Felt: good

Tuesday | November 28, 2017: 10 m run
Loc: VP Woods Loop, Temp: 52°/51°, Time: 1:52:14, Pace: 11:13 avg, Difficulty: easy, Felt: good, just annoyed with all the rocks in my shoes
Wednesday | November 29, 2017: rest
Thursday | November 30, 2017: 10 m ride + 4 m run (incl. 3×800)
Indoor Ride Time: 33:43, Pace: 17.8 mph avg, Difficulty: easy, Felt: great – no sore butt!
Loc: Lake Andrea, Temp: 52°/50°, Time: 38:40, Pace: 9:40 avg, Difficulty: mostly easy, Felt: great!

Friday | December 1, 2017: teaching strength class + 1,008 yd swim + 4 m run + 3.3 m run
Strength: step and kettlebells, Difficulty: easy, Felt: good
Loc: FitNation, Time: 22:03, Pace: 2:11 min/100 yd, Difficulty: easy, Felt: great
Loc: hood, Temp: 45°/48°, Time: 40:34, Pace: 10:08 avg, Difficulty: easy, Felt: fine, but hungry
Loc: VP Woods, Temp: 50°/47°, Time: 31:32, Pace: 9:33 avg, Difficulty: easy, Felt: great!

Saturday | December 2, 2017: 6.7 m run + teaching strength class
Loc: VP Woods loop, Temp: 37°/37°, Time: 1:15:01, Pace: 11:12 avg, Difficulty: medium, Felt: sluggish (duh)
Strength: core, pads, and boxing, Difficulty: easy (mostly observing), Felt: good

Sunday | December 3, 2017: 11 m run
Loc: Outlet Mall Loop, Temp: 26°/42°, Time: 2:00:17, Pace: 10:56 avg, Difficulty: easy, Felt: great


  • The combo of speedwork last Sunday then hills on Monday did a number on my legs – I was feeling it Monday night! I thought my long run Tuesday morning would be horrible, but it wasn’t – just all the rocks in my shoes were. Ha. I usually have a day or more between hills, speed, and the long run, but my schedule is going to be all out of whack this month as I try to fit my workouts in with holiday celebrations!
  • Steven came with me to speedwork again this week! And he got to see how hella windy it is at the lake I do it at. Makes sense – it’s an open lake with almost no tree protection. Doing my speedwork there will build mental toughness… right? It’s worth all the irritation?!
  • This was my highest mileage week this year at just over forty-four miles. Funny that I used to run over forty miles every week, last year, and the year before. I cut back on purpose this year. I think I’d like to start increasing my mileage again in 2018 though. I feel better (physically and mentally) when I run more.
  • Monthly recap time. In November I ran 134.8 miles (25 runs, and my highest mileage month of the year so far!), cycled 62 miles (6 indoor rides) and swam 3,822 yards (4 swims). My coldest run was 25°F and my warmest was 63°F. I did 4 hill sessions and 5 speed sessions. I taught 7 strength classes, and 3 fitness boxing class.

Link to Training Week 423

2 Responses to “Training Week 424”

  1. Kathy says:

    Nice job!

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