Training Week 433

By , February 4, 2018 2:02 pm

Highlight of the Week: Running with Rachel!

Monday | January 29, 2018: 10 m ride + 7 m run + teaching strength class
Indoor Ride Time: 40:18, Pace: 14.9 mph avg, Difficulty: easy, Felt: good, sweaty
Loc: VP Woods Loop, Temp: 23°/21°, Time: 1:07:14, Pace: 9:36 avg, Difficulty: easy, Felt: great
Strength: body bars, Difficulty: easy, except squats, Felt: slap happy, hungry

Tuesday | January 30, 2018: rest
Wednesday | January 31, 2018: 10 m run (incl. 12 hill repeats) + 3 m run
Loc: hood, Temp: 32°/32°, Time: 1:39:39, Pace: 9:58 avg, Difficulty: easy, Felt: good, held back by the wind
Loc: Lakefront Trail, Temp: 41°/41°, Time: 28:58, Pace: 9:38 avg, Difficulty: easy, Felt: good, annoyed with all the stops!

Thursday | February 1, 2018: 5 m run
Treadmill Time: 49:17, Pace: 9:51 avg, Difficulty: easy, Felt: surprisingly good on the treadmill!
Friday | February 2, 2018: teaching strength class + 1,302 yd swim + 4 m run + 15 m ride
Strength: body bars, Difficulty: easy (1/2 observing), Felt: good, happy for the distraction
Loc: FitNation, Time: 28:09 Pace: 2:10 min/100 yd, Difficulty: easy, Felt: great, wanted to keep going!
Loc: hood, Temp: 12°/12°, Time: 36:53, Pace: 9:12, Difficulty: easy, Felt: great, glad for the sun
Indoor Ride Time: 56:37, Pace: 15.9 mph avg, Difficulty: easy, Felt: good

Saturday | February 3, 2018: 10 m run (w/Rachel)
Loc: Burlington, Temp: 22°/22°, Time: 1:38:29, Pace: 9:51 avg, Difficulty: easy, Felt: great!
Sunday | February 4, 2018: teaching fitness boxing + 4 m run (incl. 4×400)
Strength: boxing and core/cardio, Difficulty: easy (mostly observing), Felt: good
Treadmill Time: 39:47, Pace: 9:56 avg, Difficulty: medium, Felt: fine


  • Pretty Little Liars was my go-to TV show for indoor cycling for the last year+ and I finished it Monday! It’s time to find a new show to watch!
  • Wow, the squats in Monday night class killed my quads. My quads must have been sore from running right before class, or the tempo run the day before. (They’re all better now!)
  • I ran a little more than I needed to this week because I was irritated and angry and trying to deal.
  • I need to quit pushing my swimming ear buds in so far. I was freaked out Friday when one was stuck deep in my ear. I’m so glad Steven could get it out.
  • It was so fun to meet Rachel for a long run and chat away! It’s awesome that our meeting town has so many trails. I hope we can meet again next month!
  • I felt really good having my fitness boxing workout planned a week in advance, for once. But as I was teaching, I realized I should have reviewed it right before, and especially reviewed the playlist, since there were song cues. Lesson learned!
  • I didn’t do my speedwork on Thursday because I didn’t have the emotional energy for it. I decided to save it for Sunday, then realized later I was supposed to do a tempo that day. Dammit, no tempo this week. Oh well! And I cut a lot of my speedwork out – four 400s instead of ten! Ha! Another lesson learned – avoid speedwork on the treadmill. I felt out of control, like I was going to fly off, and it scared me (which is funny – my Thursday treadmill run went so well). (I ran inside because it was snowing, and I didn’t want to run outside and slip, or drive to the track to run because the roads were bad. )
  • It’s monthly recap time. In January I ran 181.8 miles (27 runs, more miles than any month last year), cycled 150.5 miles (11 indoor rides) and swam 4,704 yards (4 swims). My coldest run was 12°F and my warmest was 64°F. I did 5 hill sessions and 5 speed sessions. I taught 7 strength classes, 2 fitness boxing classes, and 1 indoor cycling class. I did 2 strength workouts at home.

Link to Training Week 432

8 Responses to “Training Week 433”

  1. Shelley B says:

    You ran 181 miles in one month????? Holy crap, woman! That is incredible!

  2. Kathy says:

    Nice work!

  3. Karen says:

    That is a big ass month! Awesome 🙂 I feel ya on the emotional drain. I do better just running whatever when I am like that, trying to hit paces and all is just too much.

  4. Alyssa says:

    Nice week and month! It’s nice when the temperature goes back up to being in the 30s because it feels like a treat after those 12 degree runs!!
    Did you really run before 4 am? That’s dedication!

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