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Training Week 443

By , April 15, 2018 6:06 pm

Highlight of the Week: Feeling good enough to work out despite a slight cold. Woo hoo! 

Monday | April 9, 2018: 10 m run (incl. 6 hill repeats) + teaching strength class
Loc: VP Woods Loop, Temp: 30°/32°, Time: 1:39:59, Pace: 10:00 avg, Difficulty: easy, Felt: fine, legs tired though!
Strength: plyo box, kettlebells, & boxing, Felt: good, glad to have a full class

Tuesday | April 10, 2018: 4 m run
Loc: hood, Temp: 43°/43°, Time: 38:41, Pace: 9:40 avg, Difficulty: easy, Felt: good, annoyed I ate so much during the day
Wednesday | April 11, 2018: rest!
Thursday | April 12, 2018: 10.2 m run
Loc: Kilbourne/DPRT loop, Temp: 56°/48°, Time: 1:37:58, Pace: 9:36 avg, Difficulty: easy, Felt: too cold at the end
Friday | April 13, 2018: teaching strength class + 1,008 yd swim + 6 m run (incl. 3.5 tempo)
Strength: plyo box, kettlebells, & boxing, Felt: good
Loc: FitNation, Time: 19:23, Pace: 1:55 min/100 yd, Difficulty: easy, Felt: great
Loc: hood, Temp: 41°/40°, Time: 52:48, Pace: 8:48, Difficulty: mostly easy, Felt: extremely annoyed with the wind

Saturday | April 14, 2018: 15 m run
Loc: Waukegan Field House, Time: 2:31:16, Pace: 10:05 avg, Difficulty: easy/medium, Felt: good! wondering if my cold caused my stomach issues
Sunday | April 15, 2018: 15 m ride + teaching fitness boxing + 4 m run
Indoor Ride Time: 59:06, Pace: 15.2 mph avg, Difficulty: easy, Felt: good
Strength: whole body moves + boxing, Felt: great
Loc: Treadmill, Time: 37:39, Pace: 9:24 avg, Difficulty: easy, Felt: great

Notes:

  • I’m glad I made it to the pool this week. I had a slight cold and was worried it would feel horrible, but I felt great! And was able to do bilateral breathing again! Ha, I hate mentioning what other people are up to at the gym, but the guy in the lane next to me was quite the splasher! He smacked the water with each stroke and if I happened to be breathing on that side, I’d get a ton of water in my face. Ha ha, fun times.
  • No intervals this week, but I did do a short tempo. I want to gauge where my legs are at for the half I have in three weeks.
  • I was not planning an indoor long run on Saturday, but we had rain, temps in the 30s, and constant 20 mph winds with gusts in the 30 mph range. Eek! Since I was trying to get over a cold, I figured an indoor run would be better for me.
  • Then we had freezing rain Sunday morning which made me nervous about driving to class, but the roads were fine (phew) and all the students made it! Woo hoo! Then we all got home before the freezing rain turned to snow. This weather, I tell ya. I did a treadmill run and felt pretty great. Yay for that!

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Training Week 442

By , April 8, 2018 9:59 am

Highlight of the Week: Breathing on my left side while swimming / having fun subbing (class) / winning money at the 5K/ running with Dad!

Monday | April 2, 2018: 8 m run + teaching strength class
Loc: VP Woods loop, Temp: 34°/36°, Time: 1:17:42, Pace: 9:42 avg, Difficulty: easy, Felt: decent, legs a bit tired
Strength: plyo box, kettlebells, and boxing, Felt: good

Tuesday | April 3, 2018: 1,302 yd swim + 2 m walk
Loc: FitNation, Time: 25:37, Pace: 1:58 min/100 yd avg, Difficulty: easy enough, Felt: great
Wednesday | April 4, 2018: 3 m run
Loc: Chicago Lakefront Trail, Temp: 33°/30°, Time: 24:55, Pace: 8:17 avg, Difficulty: easy, Felt: good to run the stress off
Thursday | April 5, 2018: 4 m run (incl. 6×1:00) + massage + teaching strength class
Loc: hood, Temp: 22°/22°, Time: 37:15, Pace: 9:18 avg, Difficulty: easy, Felt: great
Strength: body bars and resistance bands, Felt: great

Friday | April 6, 2018: 15 m ride + 3 m walk
Indoor Ride Time: 58:44, Pace: 15.3 mph, Difficulty: easy, Felt: good
Saturday | April 7, 2018: Fools 5K (+1.2 m WU & .7 m CD) + 30 min walk (w/Dad)
Loc: George Wyth State Park, Temp: 16°/20°, Time: 21:48, Pace: 7:01 avg, Difficulty: medium, Felt: like I was racing, ha
Sunday | April 8, 2018: 6 m run (w/Dad!)
Loc: Cedar Prairie Trail, Temp: 14°/22°, Time: 58:30, Pace: 9:45 avg, Difficulty: easy, Felt: a bit rough at first then fine

Notes:

  • When I started my swim on Tuesday, I decided to try bilateral breathing to see if I could get back to that meditation, and it worked! And it somehow made me swim faster, overall (maybe since I was breathing every three strokes instead of two?!)!
  • I slept unusually well at the beginning of the week. For three nights in a row, I didn’t get up to use the bathroom, and when I did wake up, I fell back asleep. The next night, I did get up to use the bathroom, but again, fell right back asleep. I wonder if the lighter training load has anything to do with that?! The good sleep only lasted three days, but I enjoyed it!
  • The Thursday night instructor needed a sub so I taught her class and she taught my Friday am class which meant I got a bit more sleep the day before my race! Yay! And I had a lot of fun teaching her class.
  • Ha, I was feeling like I didn’t push myself hard enough at the 5K because my stomach and coughing weren’t that bad, but it hit that night (stomach), and I definitely felt it (legs) during the beginning of my Sunday run (and the coughing after)!
  • It was freaking cold on Sunday, but Dad still came out with me for a ride while I ran. Yay! I love our run/rides! We just chat the whole time, and I get to hear all these stories from my dad about his life, and what he’s up to now.

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Training Week 441

By , April 1, 2018 4:52 pm

Highlight of the Week: Tuesday’s awesome run/my students enjoying the fitness boxing workout!

Monday | March 26, 2018: 15 m ride + 6 m run (incl. 8 hill repeats) + teaching strength class
Indoor Ride Time: 58:21, Pace: 15.4 mph avg, Difficulty: easy, Felt: good
Loc: hood, Temp: 42°/43°, Time: 55:04, Pace: 9:11 avg, Difficulty: easy, Felt: great
Strength: body bars & resistance bands, Felt: good

Tuesday | March 27, 2018: 12 m run
Loc: Lake Andrea/Outlet Mall Loop, Temp: 46°/46°, Time: 1:48:22, Pace: 9:02 avg, Difficulty: mostly easy, Felt: really great
Wednesday | March 28, 2018: rest
Thursday | March 29, 2018: 7 m run (incl. 4×800, 4×400)
Loc: Lake Andrea, Temp: 41°/40°, Time: 1:04:07, Pace: 9:09 avg, Difficulty: medium, Felt: angry
Friday | March 30, 2018: teaching strength class + 1,218 yd swim + 10 m run
Strength: box, kettlebells, & boxing, Felt: good
Loc: FitNation, Time: 26:05, Pace: 2:09 min/100 yd, Difficulty: easy, Felt: good
Loc: to VP Woods and back, Temp: 41°/37°, Time: 1:38:06, Pace: 9:48, Difficulty: medium, Felt: decent, but tired legs

Saturday | March 31, 2018: 4 m run + 10 m ride + teaching fitness boxing
Loc: hood, Temp: 40°/40°, Time: 38:05, Pace: 9:31 avg, Difficulty: easy, Felt: good
Indoor Ride Time: 39:12, Pace: 15.3 mph avg, Difficulty: easy, Felt: good
Strength: whole body moves, boxing with gloves, Felt: great!

Sunday | April 1, 2018: 11 m run
Loc: ML/VP Woods Loop, Temp: 32°/33°, Time: 1:48:08, Pace: 9:50 avg, Difficulty: mostly easy, Felt: good

Notes:

  • Whoa, Tuesday’s run. I don’t have my pace showing on my watch for most runs, just the split per mile. So I was surprised to notice my pace kept dropping with each mile, and I decided to go for negative splits! I started with a 9:44 pace for my first mile, and ended with a 7:56 pace, each mile being the same or faster than the one before. Wheeeee!!! My stomach felt that ALL night. Worth it though – it was fun.
  • Thursday’s workout, on the other hand, was a bit of a disaster. It was my last “big” speed workout before my race and I thought it would go well. No. I got a bloody nose during my first interval (that lasted a few miles) and the wind really screwed up a few of my splits and made me angry. Sigh. Oh well.
  • I’m glad my weather app let me know we were going to have crazy winds on Saturday, so I did a longer run on Friday instead of Saturday, to avoid being too miserable outside. I don’t want hot weather to get here any faster… but I am a bit sick of all the layers and of course… THE WIND!
  • I did a fun Easter themed workout in fitness boxing on Saturday. It’s cheesy, but I love that crap.
  • Sunday’s run was in the late afternoon, after sampling seven vegan donuts in the morning. I didn’t feel the donuts until the last three miles of the run – success! Ha!
  • This is my last 50 mile week (the last five weeks have been 50.5, 52.4, 54.5, 51.2, and 50). Time for a short taper before the 5K on Saturday!
  • Monthly recap time! In March I ran 230.6 miles (my highest mileage month since January 2016) (27 runs), cycled 145 miles (10 indoor rides) and swam 5,544 yards (5 swims). My coldest run was 17°F and my warmest was 51°F. I did 4 hill workouts, 4 speed workouts, and 4 tempo workouts. I taught 8 strength classes and 3 fitness boxing classes. I did 1 strength workout at home.

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Training Week 440

By , March 25, 2018 11:40 am

Highlight of the Week: Running with Anne!

Monday | March 19, 2018: 7 m run + teaching strength class
Loc: VP Woods Loop, Temp: 39°/40°, Time: 1:04:29, Pace: 9:12 avg, Difficulty: easy, Felt: great!
Strength: body bars and resistance bands, Felt: great; loved that the students were having fun!

Tuesday | March 20, 2018: 11.2 m run (incl. 10 hill repeats)
Loc: Walmart Loop, Temp: 33°/32°, Time: 1:45:48, Pace: 9:27 avg, Difficulty: medium, Felt: good until the end (wind got to me)
Wednesday | March 21, 2018: rest
Thursday | March 22, 2018: 15 m ride + 11 m run (incl. 2×2 tempo)
Indoor Ride Time: 58:28, Pace: 15.4 mph avg, Difficulty: easy, Felt: great
Loc: VP Woods reverse loop, Temp: 40°/38°, Time: 1:40:46, Pace: 9:09 avg, Difficulty: mostly easy, Felt: really good!

Friday | March 23, 2018: teaching strength class + 1,218 yd swim + 7 m run (w/Anne)
Strength: body bars and resistance bands, Felt: good
Loc: FitNation, Time: 25:59, Pace: 2:08 min/100 yd, Difficulty: easy, Felt: good
Loc: VP Woods, Temp: 36°/33, Time: 1:28:38, Pace: 12:39, Difficulty: easy, Felt: too cold

Saturday | March 24, 2018: 16 m ride + teaching fitness boxing + 3 m run
Indoor Ride Time: 1:02:15, Pace: 15.4 mph avg, Difficulty: easy, Felt: good
Strength: ankle/hand resistance bands & gloves, Felt: good
Loc: hood, Temp: 37°/38°, Time: 25:33, Pace: 8:30 avg, Difficulty: easy, Felt: good

Sunday | March 25, 2018: 12 m run
Loc: DPRT/Kilbourne Loop, Temp: 29°/31°, Time: 2:01:04, Pace: 10:05 avg, Difficulty: easy enough, Felt: fine

Notes:

  • The theme of this week was WIND! All of my runs were windy. The wind irritated me during all of them. I know this is typical weather here, I’m just sick of hearing the wind in my ears, and feeling it pushing me around. Maybe I’ll get a break soon.
  • Now that I have a new phone, I can start using Glympse again with Steven so he knows where the hell I am when I’m running (we don’t use find my friends or whatever that creepy app is called). I wasn’t using it before because it would drain my phone too much, but that is no longer an issue. Yay, safety!
  • I got to run with Anne on Friday, yay! I/m so glad she came in early for her race and we got to hang out. And have a cold and windy run together, aww.
  • I skipped intervals this week. See here and bullet #1 above. Ha.

Link to Training Week 439

Training Week 439

By , March 18, 2018 6:10 pm

Highlight of the Week: An awesome Monday strength workout I felt for a few days!

Monday | March 12, 2018: 30 mins strength + 12 m run
Loc: Kilbourne/DPRT loop, Temp: 43°/38°, Time: 1:55:11, Pace: 9:35 avg, Difficulty: easy, Felt: great!
Tuesday | March 13, 2018: 5 m run (incl. 8 hill repeats)
Loc: hood, Temp: 28°/28°, Time: 45:35, Pace: 9:06 avg, Difficulty: easy, Felt: fantastico
Wednesday | March 14, 2018: rest
Thursday | March 15, 2018: 15 m ride + 7 m run (incl. 12×400)
Indoor Ride Time: 1:00:36, Pace: 14.9 mph avg, Difficulty: easy, Felt: good
Loc: Lake Andrea, Temp: 39°/36°, Time: 1:04:11, Pace: 9:09 avg, Difficulty: medium, Felt: good, challenged by the wind

Friday | March 16, 2018: teaching strength class + 798 yd swim + 4 m run + massage!
Strength: body bars and resistance bands, Difficulty: easy, Felt: good
Loc: FitNation, Time: 15:44, Pace: 1:58 min/100 yd, Difficulty: easy, Felt: great
Loc: hood, Temp: 32°/31°, Time: 37:30, Pace: 9:22 avg, Difficulty: easy, Felt: great

Saturday | March 17, 2018: 10.5 m run (incl. 3 m tempo)
Loc: VP Woods Loop, Temp: 34°/37°, Time: 1:41:30, Pace: 9:40 avg, Difficulty: medium, Felt: legs tired, tempo in to the wind
Sunday | March 18, 2018: 16 m run (part i and ii (accidentally reset watch)) + 25 min walk (w/Steven)
Loc: Pine Dunes/Outlet Mall/Lake Andrea Loop, Temp: 33°/51°, Time: 2:41:23, Pace: 10:05 avg, Difficulty: easy, Felt: pretty good

Notes:

  • I had Monday off from teaching (I take it off from time to time) and did a strength workout on my own. We do muscular endurance based workouts in class (high amount of reps, lighter weights), but I do muscular strength based at home (low amount of reps, heavy weights), and my body FELT IT the next two days and I LOVED that!!!
  • It’s always so windy where I go for speedwork, which I think will be good for me come race day, but man, some weeks are more annoying than others. Like this week. My intervals in to the wind were quite a bit slower than those with the wind at my back. Eh.
  • When I first started swimming with music, I noticed my pace got faster. Now I notice I swim faster without it!
  • I wanted to get my tempo run done on Saturday, so I could do whatever I wanted on Sunday (JUNK MILES!!!). But I woke up feeling beat up, maybe from my massage? I still did my tempo, and it went fine (with annoying winds, of course), but wonder if I should have waited until Sunday. Eh. Ha.

Link to Training Week 438

Training Week 438

By , March 11, 2018 3:57 pm

Highlight of the Week: Running with Rachel!

Monday | March 5, 2018: 15 m ride + 7 m run (incl. 10 hill repeats) + teaching strength class
Indoor Ride Time: 59:26, Pace: 15.1 mph avg, Difficulty: easy, Felt: good
Loc: hood, Temp: 36°/37°, Time: 1:07:38, Pace: 9:39 avg, Difficulty: easy, Felt: good
Strength: plate circuit and oversized medicine balls, Difficulty: easy, Felt: good, spent!

Tuesday | March 6, 2018: 20 m ride + 11.2 m run
Indoor Ride Time: 1:20:14, Pace: 15.0 mph avg, Difficulty: easy, Felt: good
Loc: to Lake Andrea and back, Temp: 34°/34°, Time: 1:50:19, Pace: 9:51 avg, Difficulty: easy, Felt: great, glad headache went away enough to run

Wednesday | March 7, 2018: rest
Thursday | March 8, 2018: 5.2 m run
Loc: VP Woods, Temp: 30°/29°, Time: 50:05, Pace: 9:38 avg, Difficulty: easy, Felt: good, happy to run on the soft trail
Friday | March 9, 2018: teaching strength class + 1,176 yd swim + 7 m run (incl. 6×800)
Strength: plates and oversized medicine balls, Difficulty: easy, Felt: good, actually challenged with some combos!
Loc: FitNation, Time: 25:45, Pace: 2:11 min/100 yd, Difficulty: easy, Felt: good
Loc: Lake Andrea, Temp: 37°/35°, Time: 1:03:48, Pace: 9:07, Difficulty: medium, Felt: good, except last two 800s

Saturday | March 10, 2018: 12 m run (w/Rachel)
Loc: White River State Trail, Temp: 17°/26°, Time: 1:58:47, Pace: 9:54 avg, Difficulty: easy, Felt: good, legs a bit tired!
Sunday | March 11, 2018: 10 m run (incl. 2.5 m tempo) + 12 m ride
Loc: VP Woods Loop, Temp: 29°/32°, Time: 1:34:37, Pace: 9:27 avg, Difficulty: easy except last .5 of tempo, Felt: good, legs dead after tempo
Indoor Ride Time: 48:15, Pace: 14.9 mph avg, Difficulty: easy, Felt: great, good for the legs

Notes:

  • The 5K I am training for is completely flat, but I am still doing hill repeats, because why not? They make me stronger, and there are a few inclines in the half I’ll do in May.
  • I woke up just after 3:00 am with a horrible headache Tuesday morning. I couldn’t fall back asleep, so I got up, and once I felt better, got on the bike (because what else would I do until starting work at 6:30?!). Then the headache came back with a vengeance during work. Blah. I had to take the day off, but felt better in the late afternoon.
  • Friday’s speedwork was the first time I had race stomach during speedwork. I usually get stomach pain after speedwork. This time, my fifth 800 felt like mile two of a 5K, which makes so much sense, since it was the start of my third mile of intervals, and it was close to race pace. But man, those last two were tough with the upset stomach! Good practice!
  • I forgot my headphones for speedwork and survived! Yay! Ha. I used to run without them all the time, then when my training partner moved, I started wearing them again (even though we only ran together on weekdays, I still skipped headphones on weekend runs then too)… and have since.
  • Saturday was my monthly run with Rachel! The miles flew by – we were surprised when it was already time to turn at the mid point of our out and back! I know I say this each time we do a long run together, but it really is a treat to run with someone and chat the whole time.
  • I did a tempo run again this week, on Sunday, yay! I’m doing these to get ready for the 5K, but I think they’ll help with the half marathon I am running in the beginning of May, too.
  • A coworker said seeing my swimming posts on Instagram inspired her to sign up for lessons! Cool!
  • I set up a massage for next week! YAY! My legs are feeling all my training and I want to treat them. I also already have my massage set up for two days before my 5K in April.

Link to Training Week 437

Training Week 437

By , March 4, 2018 5:14 pm

Highlight of the Week: Running all the miles! / actually doing a tempo!

Monday | February 26, 2018: 7 m run + teaching strength class
Loc: VP Woods Loop, Temp: 48°/50°, Time: 1:08:52, Pace: 9:50 avg, Difficulty: easy, Felt: good, annoyed with the wind
Strength: plate circuit + oversized medicine balls, Difficulty: easy, Felt: annoyed

Tuesday | February 27, 2018: 10 m run
Loc: DPRT/Kilbourne Loop, Temp: 61°/59°, Time: 1:38:07, Pace: 9:48 avg, Difficulty: easy, Felt: great
Wednesday | February 28, 2018: rest
Thursday | March 1, 2018: 4 m run
Loc: hood, Temp: 43°/43°, Time: 37:36, Pace: 9:23 avg, Difficulty: easy, Felt: great
Friday | March 2, 2018: teaching strength class + 1,134 swim + 6.5 m run (incl. 10×400) + 15 m ride
Strength: plates and oversized medicine balls, Difficulty: easy/medium (sore leg), Felt: good
Loc: FitNation, Time: 25:18, Pace: 2:14 min/100 yd, Difficulty: easy, Felt: good
Loc: hood, Temp: 43°/42°, Time: 59:11, Pace: 9:06 avg, Difficulty: easy/medium, Felt: great, like the wind was hitting me from all directions
Indoor Ride Time: 56:04, Pace: 16.1 mph avg, Difficulty: easy, Felt: bored

Saturday | March 3, 2018: 10 m run + teaching fitness boxing
Loc: DPRT/Kilbourne Loop, Temp: 33°/35°, Time: 1:42:27, Pace: 10:14 avg, Difficulty: easy, Felt: a bit tired!
Strength: Core/Cardio & Boxing, Difficulty: easy, Felt: great

Sunday | March 4, 2018: 13 m run (incl. tempo 2×1.5) + 12 m ride + 20 min walk (w/Steven)
Loc: Lake Andrea/Outlet Mall Loop, Temp: 35°/37°, Time: 2:02:19, Pace: 9:24 avg, Difficulty: mostly easy, Felt: great (even with the wind!)
Indoor Ride Time: 45:58, Pace: 15.7 mph avg, Difficulty: easy, Felt: SO HUNGRY OMFG

Notes:

  • Some soreness developed in the area between my left knee and shin on Friday last week. I think it was caused by running on worn down shoes. I’m running on newer shoes only and monitoring it! (I’m also icing it, doing some heat treatment, and wearing a sleeve, at times.)
  • On Monday I normally run hills, but I skipped them this week due to running a hilly race the day before. I still run routes with hills Monday, Tuesday, Saturday, and Sunday though!
  • During speedwork on Friday, a guy drove by in his truck with the window down, cheering me on. I later came across him again, and he cheered me on, then stopped so I chatted with him for a bit. He was super nice, and his encouragement helped me finish out my speedwork (I had been planning to stop at eight repeats but went to ten).
  • I actually did a tempo run this week, woo hoo – two sets of 1.5 mile intervals right at 7:40 pace. I had been planning on doing them at 8:00 pace, but 7:40 felt great – probably because of wind assistance!
  • This week was my highest weekly mileage of the year so far! I feel really good running this amount. Happy and healthy.
  • Monthly recap time! In February I ran 166.9 miles (26 runs), cycled 99 miles (7 indoor rides) and swam 3,826 yards (4 swims). My coldest run was 12°F and my warmest was 61°F. I did 3 hill sessions and 4 speed sessions. I ran one race – the Frosty Footrace 5K. I taught 6 strength classes, 3 fitness boxing classes, and 1 indoor cycling class. I did 2 strength workouts at home. I’m planning to run more miles this month, as I get ready for my April 7th 5K.

Link to Training Week 436

Training Week 436

By , February 25, 2018 10:25 pm

Highlight of the Week: Feeling so great on my runs/having my 5K go as planned!

Monday | February 19, 2018: 15 m run (incl. 5 hill repeats) + teaching strength class
Loc: Lake Andrea/Outlet Mall loop, Temp: 40°/40°, Time: 2:29:37, Pace: 9:58 avg, Difficulty: easy, Felt: great!
Strength: Leberts and dumbbells, Difficulty: easy, Felt: good

Tuesday | February 20, 2018: 7 m run + 12 m bike
Loc: VP Woods loop, Temp: 53°/51°, Time: 1:06:51, Pace: 9:33 avg, Difficulty: easy, Felt: awesome!
Indoor Bike Time: 47:02, Pace: 15.3 mph avg, Difficulty: easy, Felt: good

Wednesday | February 21, 2018: rest
Thursday | February 22, 2018: 10 m run (incl 6×1:00)
Loc: Dropping off a Redbox at Walmart Loop, Temp: 35°/36°, Time: 1:34:36, Pace: 9:27 avg, Difficulty: easy, Felt: fantastic
Friday | February 23, 2018: teaching strength class + 1,008 yd swim + 8 m run + massage
Strength: Leberts and dumbbells, Difficulty: easy, Felt: good to stretch out the legs
Loc: FitNation, Time: 22:04, Pace: 2:11 min/100 yd, Difficulty: easy, Felt: good, relaxed
Loc: VP Woods Loop, Temp: 41°/42°, Time: 1:19:43, Pace: 9:58 avg, Difficulty: easy, Felt: good

Saturday | February 24, 2018: 10 m ride + walk (w/Steven)
Indoor Bike Time: 44:48, Pace: 13.4 mph avg, Difficulty: taking it easy, Felt: fine
Sunday | February 25, 2018: 1 m WU (w/Anne) + Frosty Footrace 5K + 1.5 m CD (last .5 w/Anne)
Loc: Round Lake, Temp: 37°/39°, Time: 23:08, Pace: 7:28 avg, Difficulty: medium, Felt: strong!

Notes:

  • There’s not much to say about this week – I felt great on all of my runs, and wanted to run more, but needed to rest for my Sunday race. So I did as much running as I could in the beginning of the week!
  • Friday was the first time I was brave enough to use my swimming headphones since one got stuck so far in my ear. I was really careful when I took them out, and one wanted to stay in, but I had my fingernail on it, so it came out. Phew!
  • My 5K went exactly how I thought it would Sunday (except I thought my final split would be a lot more positive than it was, so it’s good I was wrong there!). I feel like 5K training is on track! I will post more about the race this week!

Link to Training Week 435

Training Week 435

By , February 18, 2018 6:05 pm

Highlight of the Week: All the workouts with Mom and Dad!

Monday | February 12, 2018: 6 m run (incl. 8 hill repeats) + teaching strength class
Loc: hood, Temp: 16°/21°, Time: 58:25, Pace: 9:44 avg, Difficulty: easy, Felt: good, glad it was sunny
Strength: Leberts and dumbbells, Difficulty: mostly easy, Felt: good!

Tuesday | February 13, 2018: 20 m ride + 10 m run
Indoor Ride Time: 1:17:08, Pace: 15.6 mph avg, Difficulty: easy, Felt: good, sore butt at the end!
Loc: hood, Temp: 30°/30°, Time: 1:36:44, Pace: 9:40 avg, Difficulty: easy, Felt: great

Wednesday | February 14, 2018: rest
Thursday | February 15, 2018: 10 m run (incl. 12×400) + 1,008 yd swim
Loc: Lake Andrea, Temp: 39°/38°, Time: 1:38:38, Pace: 9:52 avg, Difficulty: medium, Felt: okay! held back by wind and legs (ha)
Loc: FitNation, Time: 19:51, Pace: 1:58 min/100 yd, Difficulty: easy, Felt: good, rushed for time

Friday | February 16, 2018: teaching strength class + 5 m run (w/Dad on bike)
Strength: Leberts and dumbbells, Difficulty: easy, Felt: good
Loc: Lake Andrea, Temp: 31°/31°, Time: 49:45, Pace: 9:56, Difficulty: easy, Felt: decent

Saturday | February 17, 2018: teaching indoor cycling + teaching fitness boxing + 508 yd swim
Loc: Efit, Time: 54:42, Pace: 17.6 mph avg, Difficulty: easy, Felt: good! surprised I wasn’t sweaty!
Strength: core, cardio, and boxing, Difficulty: easy (mostly observing), Felt: good!
Loc: FitNation, Time: 10:01, Pace: 1:59 min/100 yd avg, Difficulty: easy, Felt: good

Sunday | February 18, 2018: 5 m run (w/Dad on bike)
Loc: hood, Temp: 22°/27°, Time: 49:34, Pace: 9:54 avg, Difficulty: easy, Felt: great, warm

Notes:

  • Thursday was my last major speed workout before the Frosty Footrace on February 25th. Based on how it went, I’m guessing I’ll average between 7:20-7:30 minute miles for Frosty. And will definitely positive split the course (it’s got some inclines).
  • My parents were here Thursday night through Sunday morning and we did all the workouts together! Dad and I had an icy and windy run Friday morning. On Saturday, Dad came to Indoor Cyling, and Mom came to Fitness Boxing. Mom and I swam Saturday afternoon (mostly so we could use the hot tub), and Dad and I had one final run Sunday. I loved working out with them!!!
  • I was thinking about doing a double on Sunday because the weather got in to the 40s (!!!) but I was so exhausted from the weekend festivities, I took a nap instead. Ahh.

Link to Training Week 434

Training Week 434

By , February 11, 2018 2:12 pm

Highlight of the Week: Being able to work out at home inside when we got so much snow / feeling great on a lot of runs and not wanting to stop!

Monday | February 5, 2018: 5 m run (incl. 10 hill repeats)
Treadmill Time: 51:52, Pace: 10:22 avg, Difficulty: easy/medium, Felt: fine! anxious to run outside again
Tuesday | February 6, 2018: rest
Wednesday | February 7, 2018: 15 mins strength + 5 m run + 4 m run
Treadmill Time: 49:45, Pace: 9:57 avg, Difficulty: mostly easy, Felt: good
Loc: Chicago Lakefront Trail, Temp: 19°/19°, Time: 38:03, Pace: 9:30 avg, Difficulty: easy, Felt: great! So happy to run outside!

Thursday | February 8, 2018: 10 m run (incl. 6×800, 8×1:00)
Loc: Lake Andrea, Temp: 18°/18°, Time: 1:33:59, Pace: 9:24 avg, Difficulty: easy then medium then easy, Felt: really great
Friday | February 9, 2018: 30 mins strength + 16 m ride + 1.5 m walk + 3 m run
Indoor Ride Time: 57:02, Pace: 16.8 mph avg, Difficulty: mostly easy, Felt: good
Treadmill Time: 30:23, Pace: 10:07, Difficulty: easy, Felt: good

Saturday | February 10, 2018: 10 m ride + 14 m run
Indoor Ride Time: 41:16, Pace: 14.5 mph avg, Difficulty: easy, Felt: good
Loc: Waukegan Field House, Time: 2:25:40, Pace: 10:24 avg, Difficulty: easy, Felt: great

Sunday | February 11, 2018: 1.3 m run + teaching fitness boxing + 3 m run
Loc: hood, Temp: 16°, Time: 13:33, Pace: 10:25  avg, Difficulty: easy, Felt: good, but like I should be snow blowing
Strength: dumbbells (core & cardio), and boxing, Difficulty: easy (mostly observing), Felt: good
Loc: hood, Temp: 19°/20°, Time: 31:32, Pace: 10:30 avg, Difficulty: easy, Felt: good to stretch out my legs
Notes:

  • We got snow most days this week! Which altered my workouts, but made me so grateful for our indoor basement gym. I sure am sick of these indoor photos in my weekly training collage though. Ha!
  • I did Monday’s hill repeats inside since it was slippery out. I’ve realized easy runs on the treadmill are easy (duh) but speed and hills feel kind of impossible and dangerous (like I will fall off). Eh.
  • Class was canceled Monday night due to snow (commute times were tripled that night), and I should have used that time to do a strength workout at home, but I took a wonderful nap instead. Ahh.
  • I’m so glad I got to do this week’s speedwork outside. It feels so much easier to me outside, than on the treadmill <— broken record.
  • We canceled my Friday 5:00 am class too, due to weather! We got about six inches of snow over night, and weren’t sure how safe the roads would be in the morning. I drive quite a distance to teach, and am grateful my boss had my travel safety as his #1 concern. I hope I get to teach all my classes next week!
  • I actually practiced next weekend’s indoor cycling class a week and a day early, on Friday! Yay! Go me! (Last time I did it the day before and that was NOT a good idea.)
  • I was actually sore from Friday’s at home strength workout, on Saturday. Also yay!
  • I did not intend for Sunday’s “double.” I went out to run, realized we got way more snow than I thought on Saturday night (five inches?), and went back in to snow blow before I left to teach! Then I ran again later to “finish” my run.
  • I didn’t get to swim this week. The roads were bad during the time I usually go. Maybe I can double it up next week. But I swim for fun and exercise only, so it’s okay if I don’t.
  • I’ve decided to start my weekly tempos after the Frosty Footrace on February 25th.

Link to Training Week 433

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