Category: Running + Training

Training Week 249

By , July 28, 2014 8:33 am

Highlight of the Week: Riding the last day of RAGBRAI with my dad!

Week249

Monday | July 21, 2014: 6 m run (w/Kelly) + teaching strength class + 3 m run (w/Bobbi)
Loc: Grayslake, Temp: 60°/61°, Time: 1:00:16, Pace: 10:03 avg, Difficulty: easy, Felt: good/happy
Strength: Kettlebells and plyo box with boxing, Difficulty: medium, Felt: so sweaty
Loc: Grayslake, Temp: 84°/81°, Time: 32:32, Pace: 10:51 avg, Difficulty: medium, Felt: wiped. out.
Tuesday | July 22, 2014: rest
Wednesday | July 23, 2014: rest
Thursday | July 24, 2014: 4.5 m run (w/Kelly) + Softball Game #9
Loc: Grayslake, Temp: 54°/53°, Time: 43:59, Pace: 9:45 avg, Difficulty: easy, Felt: surprisingly good!
Friday | July 25, 2014: teaching strength class + 4 m run (w/Dawn)
Strength: Kettlebells and plyo box with boxing, Difficulty: easy, Felt: sort of tired
Loc: Grayslake, Temp: 57°/60°, Time: 41:37, Pace: 10:24, Difficulty: easy, Felt: surprisingly good (again!)
Saturday | July 26, 2014: RAGBRAI Day 7 (71.05 m, w/Dad) + 3.1 m ride (w/Dad)
Loc: Independence to Guttenberg, Temp: 64°/79°, Time: 5:18:38, Pace: 13.4 mph avg, Difficulty: easy, Felt: great
Loc: Guttenberg, Time: 17:57, Pace: 10.4 mph avg, Difficulty: easy, Felt: saddle sore
Sunday | July 27, 2014: 14 m run (w/Dad on bike for 12)
Loc: Guttenberg, Temp: 70°/74°, Time: 2:47:22, Pace: 11:57 avg, Difficulty: easy, Felt: pretty good

Notes:

  • The reason for the front-loaded Monday workouts is that I was in the office all day Tuesday and Wednesday, and I typically rest on “in office” days because of the 3+ hour commute. It’s time to get back in to the groove of working out on those days though! I typically only go to my office one day a week and use that as my rest day, but I’ll be down there more now, and I need to fit in workouts on those days, like I used to when I was down there 4-5 days a week! When are the trains going to have a “workout” car?! Ha ha. 
  • We only have one softball game left! Crazy how fast the season has gone by! I am curious to see who on our team will want to play again next year. 
  • RAGBRAI was SO MUCH FUN. And the day just flew by! I am really excited to telling you guys all about it, and share the photos from Steven, my mom, Grandma, my brother and the GoPro!
  • I’m incredibly pleased I actually did my long run the day after RAGBRAI. I didn’t get much sleep Thursday or Friday night, and felt exhausted! But… I knew I’d be really annoyed with myself if I didn’t get it in, and luckily, I had my dad to keep me company (on his bike). I was surprised how good I felt taking it nice and easy – my legs weren’t sore at all! 

Link to Training Week 248

A new state each year?

By , July 24, 2014 6:12 am

It’s so much fun to hear and follow everyone’s geographical/numerical/etc racing goals – 50 marathons by (age) 50, 30 half marathons by (age) 30, marathons on every continent, halves in every state, all of the races in a series, and so on!

I was looking at my past data, and noticed I’ve raced in a new-to-me state for the past four years (states in order raced that year, new state bolded):

2007: IL, IA
2008: IL, IA
2009: IL, WI, IA
2010: IL, WI, IA
2011: IL, IA, WI, MO, NY
2012: NY, IL, IA, WI, MO, IN
2013: NY, IL, WI, UT, KS, IA
2014: IL, TX, WI, IA, KS

I am not one to set goals… but maybe a race in a new state (or country!) each year could be a fun one! I already have a good head start, right (that is the trick to setting a goal – something you’ve already done/know you can do, ha ha)?

Do you have any specific geographical or numerical (or whatever!) running/exercise goals? How many states have you raced in?

I could see myself racing in Minnesota, Michigan, Colorado, California or Alaska next year. Now the trick is, if I am going to be serious about the goal, to spread out the travel. Ha ha ha, who am I kidding? I take most travel opportunities, look for races every time I travel, and am awful with goals. Let’s see how far I get with this!

Training Week 248

By , July 20, 2014 3:12 pm

Highlight of the Week: Getting positive feedback from my Monday night strength class. 

Week248

Monday | July 14, 2014: 4 m run + teaching strength class
Loc: Millennium Trail, Temp: 77°/76°, Time: 42:10, Pace: 10:32 avg, Difficulty: medium/hard, Felt: annoyed by all the bugs
Strength: Kettlebells and plyo box with boxing, Difficulty: hard for them! Felt: great! had a lot of fun!
Tuesday | July 15, 2014: 5 m run (w/Bobbi + Kelly)
Loc: Grayslake, Temp: 56°/56°, Time: 52:00, Pace: 10:24 avg, Difficulty: medium, Felt: tired
Wednesday | July 16, 2014: rest
Thursday | July 17, 2014: Softball Game #8
Friday | July 18, 2014: teaching strength class + 10.5 m ride
Strength: Kettlebells and plyo box with boxing, Difficulty: easy, Felt: overtired
Loc: Round Lake, Temp: 78°/76°, Time: 46:52, Pace: 13.4 mph avg, Difficulty: easy, Felt: good, agitated by the wind & cars
Saturday | July 19, 2014: rest
Sunday | July 20, 2014: 9.2 m run (w/Bobbi & Efit)
Loc: Libertyville, Temp: 58°/75°, Time: 1:44:06, Pace: 11:19 avg, Difficulty: medium, Felt: meh/crappy

Notes:

  • A question just for fun… would you try a nude race? Hee hee. 
  • My knees hurt on Monday and for a second I was worried something was wrong with them… then remembered I fell on them at the trail race two days before. Derrrr. They also hurt on Sunday’s long run, again, from diving (and landing on my knees) to stop a ball at softball. Oops. 
  • I was (am?) in a funk for the last five days of this week as I tried to sort out some work stuff in my head, and just couldn’t stop thinking about it, even on the weeknights and my days off. It’s not like me to churn work stuff over and over like that! I am working on trying to see things in a different light to help deal with it. I that clicks soon, cause I don’t like feeling this… anxious so much of the time. 

Link to Training Week 247

Runner’s high vs… cyclist’s high?

By , July 19, 2014 8:02 am

Is there a cyclist’s high*, similar to how there is a runner’s high**?

I wonder. 

I love riding my bike. It definitely provides exhilarating thrills that running cannot, like cycling downhill at 30+ mph. It also gets me farther, and quicker. 

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But does it ever get me to that euphoric state that running does? Not quite. Not yet.

A lot of my short little rides have the opposite effect than a run. Instead of leaving me calmer/happier, they leave me a bit agitated. By the wind. By the people yelling at me from their car. By the car that cut me off on a turn and almost made me ride in to the ditch. By the wind again – why is it coming from that direction, too? Ha ha. 

I am bound to find this cyclist’s high! It must exist! Maybe I will find it in a week, on RAGBRAI***!

*Not doping
**According to this link, “the effect can occur anytime that people engage in any strenuous exercise or activity, not just running”
***I had my first RAGBRAI nightmare last night. It was Saturday, and we spent so much time screwing around we missed starting the ride. Then it was the next day and someone suggested we do the ride then, after all the pass-through towns were closed. I have lots of dreams about missing events and I hate them!

We’re all screwed cause we sit too much

By , July 16, 2014 6:26 am

You’ve probably seen countless studies lately, telling you that the amount of sitting you do during the day almost negates any exercise you also did that day. YES. We get it. A lot of us lead a sedentary lifestyle. A lot of us have desk jobs. 

But now you can determine exactly how much your sitting negates your workout! According to this study (pdf here), each hour of sitting during the day negates 8% of the gain from the same amount of vigorous activity, or 16% of the gain from the same amount of moderate-intensity activity. So, to use the example from the article:

…if you run for an hour in the morning, and then sit for 10 hours during the day, you lose roughly 80 percent of the health benefit from your morning workout.

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Health benefit? What does that even mean?

I know this is awful to say, but I am getting tired of hearing about this. It’s discouraging. I get up early to run at 5:00 am so I can start my sit-at-my-desk all day job at 6:30. I work 6:30-4:00, usually taking a one hour lunch break. So yeah, according to the formula above, my 8.5 hours of sitting negates 68% of the benefits of my run (and that doesn’t even count any sitting (or exercise) at night). But let’s be honest… my running is probably more in the moderate-intensity activity level anyway. So that negates 136% of the run. Might as well just sleep in! Ha ha. 

Despite all of the information coming out about the harm of sitting so much, it’s not really something I am worrying about. I try to be active every day, and even more so on the weekends (I suppose this isn’t something we can “bank” up on by being active on the weekends, similar to how you can’t do that with sleep). I am not going to start calculating how much I sit during the week.

Do you worry about how much you “sit”? And that it negates the efforts of your workout? Do you actively (har de har har) try to do something about it?

All of these articles recommend standing desks, treadmill desks, sitting on an exercise ball, walking meetings, taking the stairs… and so on. Those are all great ideas, and interest me, because office design is actually what I do. But I don’t see a lot of these ideas being used, at least in my field. Ha, at home though, I have been standing up to work at our kitchen bar – not because of the sitting thing – but because I’ve been getting too hot sitting at my desk with the west facing window! And standing does make me feel more refreshed. 

Psycho Psummer Trail Run Race Report

By , July 14, 2014 11:31 am

Gosh, I love trail running. Even with my slower pace, falling, and squeaky shorts… I can’t NOT enjoy myself on the trails. Especially when I have my trail buddy, Rachel, with me. This weekend we ran 10 miles at the Psycho Psummer Trail Run (put on by Trail Nerds) in Wyandotte Country Park in Kansas and had an amazing time! I’ve already got it in my head that we need to do this race next year (and go for the 20 miles we originally signed up for, ha!).

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Why a race in Kansas? Ha, why not? Really though, we were casually talking about how neither of us have ever been to a game at Kauffman stadium (where the Royals play). We discussed dates, one miraculously worked, and when I found this trail race, I knew it was meant to be! And with a course description like this, how could we NOT drive over 500 miles to do it?!

A beautiful but challenging run on hilly single-track trails. This course is very different in many ways from the February “Run Toto Run” Race. 50K Run, 10-Mile Run, and 20-miler. All on bridle trails and single-track trails. This is a rocky and hilly UNPAVED loop course. 9-hour time limit.

The course was a 10 mile loop you did one, two or three times, and we signed up for the 20-mile option. We’re of the mindset “the more time on the trails, the better”… but we also had a baseball game to get to and we wanted to spend some time with my family before, so we hoped to be done with the 20 miles around 1:00 pm. With the race starting at 8:00 am (for 50k and 20-mile, 10-mile was at 9:00) that gave us five hours – a 15:00 minute mile pace. No big deal, right…? Hee hee…

It was nice to “sleep in” a bit the morning of the race, especially after the long (but so fun) drive the day before. We were out the door around 6:30 and made the short drive from my father-in-law’s to a church parking lot, where we were being bused from to race start. I wasn’t sure about the buses – would we have to wait long to get a ride? But we didn’t have to wait to get there or get back! Awesome! Logistics for the whole race were this easy – everything was really well organized, the course was marked great, there were plenty of port-a-potties, food, and so on. Trail Nerds puts on a great race!

We did same-day packet pickup, and I was really excited that we got a mug*, pin, and shirt, and with such a cool design!

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I put the pin on my vest (queue ominous foreshadowing) right away. We body glided, put our bags in gear check, and it wasn’t too long until the race started!

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Everyone had been warning us about the heat (really, telling us we’d be miserable, except Trail Nerds, who just said to prepare). It’s hot in Kansas in July. It was 84°F with 51% humidity when we started and 89°F with 45% humidity when we ended. That is probably the hottest I have ever started a race. Rachel and I laughed when we were researching the race and saw how many people do the race shirtless! But we weren’t worried. We had our water vest (you were required to carry water in something) and were going to take it easy. We weren’t out there to RACE.

And guess what? The heat didn’t bother us at all. The course was almost completely shaded. And for the most open portion that wasn’t shaded, there was a breeze. I didn’t have any chafing despite being completely drenched in sweat. So, yay! for the heat not being an issue. 

Alright! About this course!

One thing that intrigued us in the race photos we saw before (which were FREE by the way! how awesome is that?!) is how rocky the course was! And it started out that way!

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The first few miles were up and down (it was ALL up and down) with some single-back dirt trail (always with roots) but a lot of rocky crossings, too. We always walk the uphills in trail races, but we had to carefully walk a lot of the downhills that were so rocky! Can you imagine falling down that?

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Don’t worry, we both made sure to have our falls just be in the dirt. Ha ha. Rachel won for first fall of the day, shortly after our first manned aid station (there were also unmanned water jugs out there for us). We got to the switchback portion, which was where we were able to do most of the running – it seemed to have the least roots and rocks. But Rachel tripped over a little root sticking up in the trail, and got right back up… covered in dirt. We laughed – falling when running trails is expected for us!

I really liked the switchback part of the trails. We quickly ended up in the back of the pack (as we expected) but we could see more people on the lower parts of the switchback, which was fun! And, obviously, it made the hills easier, since they were gradual!

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The course went around a lake, and every once in awhile, we’d get a peek at it! I kept hoping we’d get to run along it at some point!

But first we had to run by a snake (can you see it?):

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Then get our photographs taken as we slowed down to climb over a log, ha ha:

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Then we made it to the second manned aid station, and it was AMAZING! All of the aid stations were. You got there and you were treated like VIP. They asked you what you needed when you got there, and got it for you.It was like having your own personal race assistant. I was really impressed this aid station had grilled cheese sandwiches and bacon! I didn’t go for that (ha ha) but I ate a ton of chips and pickles. 

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Then we kept running and got our view of the lake!

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At that point we were a little over half way done but I could tell we were not on pace. I had switched my watch over just to show overall time (not mileage), and when they told us the mileage at the aid station I realized our pace was not where we thought it would be. The course was much more technical that we expected! Nothing bad about that… it just slowed us down. 

We kept trucking along, back to more single-track, roots, hills and rocks. The 10-milers, who started an hour later than us, started catching up and passing us. They almost always called they were coming, so we’d just get over and let them pass (and admire the shirtless males). We could NOT believe how fast they were running, and their agility up and down the hills! They were amazing! The 10-mile and 50K winner had an overall pace in the mid 7:00s!!!

At one point I noticed the new pin that I put on was clinking with another pin on my vest. The noise was bugging me so I went to adjust it… and wasn’t looking at the trail and had my crash. Ha. I did not get up as fast as Rachel, but I was quickly laughing about it. 

When we got to the next aid station, they came up with towels to wipe us off, and we were all “NO! Get our picture first!” (then wipe us off)

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We took some other goofy pictures there, too:

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The volunteers at the aid stations were so great. The mile 7 aid station (above) put all these fun signs up before and after their stop. We hung out there for quite awhile… oops (not really!)?

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After we left that aid station I heard this weird whistling noise every time I moved. I thought something was going on with my vest… then I realized my shorts were so soaked in sweat they were making a squeaky whistling noise. Ha ha ha. Again, I am AMAZED I had no chafing, and felt so good – all that water, salt and the electrolyte tabs really helped (my hands and toes did swell though, and my toes were still swollen the next day).

The last part of the course had the steepest, rockiest hills. The three hills are named “the three sisters” (see elevation map here). We were struggling just to WALK up them. Fasties would pass us and start to run up, but even they had to stop to power-hike their way to the top. 

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As we got closer to the end (and more and more people passed us) we started discussing if we wanted to stop at 10 or do another loop for 20. We had talked about this before the race as an option if we didn’t feel good because of the heat. And we actually felt great, heat-wise. But we were a bit sore from our falls (my ankle must have twisted), and since the first loop took us three hours – much longer than expected – we had no idea how long the second loop would take. Maybe four? Which would get us back in a rush to get to the baseball game, and then we might be too fried to enjoy the game**. 

So we got to the finish and decided to drop to 10 instead of keep going. 

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We felt completely fine with this decision, until the volunteer at the finish made a really sad face when we told her we were dropping. Rachel and I reassured her we had a blast… just that we had too much going on that evening and didn’t want to feel like crap. Ha. That is probably not a thought that ever enters a true trail runners mind. TRAILS FIRST! TRAILS BEFORE BASEBALL! TRAILS BEFORE FAMILY! I asked the volunteer if we were the only ones to drop and she said no… I wonder if everyone got that sad face when they delivered the news. 

Ha. I was just happy that we got a medal, for doing the 10 miler, too. And it’s really neat!

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I felt so happy the whole time I was doing this race. I never had that “ugh, when is this going to be over?!” feeling, like I sometimes do at road races. And since I had never run this course, every turn was interesting and beautiful (as I bet it is for people who run it over and over!). It’s actually kind of nice we had to go so slow, and take so much in. 

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And I love running trails with Rachel. Our approach to trail running aligns perfectly. And we have fun whether we are chatting, simply saying what a beautiful view/fun course it is, or just running in silence (plus squeaky shorts) together. It’s kind of selfish, but I am hoping Rachel and I can do another trail race together this year! Local is fine, ha ha – trail communities everywhere seem to rock, as this one did. Everyone was so friendly (runners and volunteers) and nice. We had fun chatting with a few different people, and just admiring the different types of runners that were there. It’s true that the trail community is very inclusive!

*I got the coffee mug and Rachel got the beer mug
**It’s really good we stopped when we did at the race, because the game was SO hot for the first 5-6 innings. It was in the 90s, and despite being in the shade, we were all really feeling the heat. I think if we had done two loops that day we might not have enjoyed the game, which was the starting reason for the trip!

Training Week 247

By , July 13, 2014 8:21 am

Highlight of the Week: Doing a super fun and challenging trail race with Rachel in Kansas!

Week247

Monday | July 7, 2014: teaching strength class
Strength: Kettlebells and plyo box w/boxing, Difficulty: medium, Felt: good
Tuesday | July 8, 2014: 3 m run (w/Anne)
Loc: Independence Grove, Temp: 79°/77°, Time: 38:57, Pace: 13:00 avg, Difficulty: easy, Felt: great! only 48% humidity, yay!
Wednesday | July 9, 2014: rest
Thursday | July 10, 2014: 15 m ride + Softball Game #7
Loc: Round Lake, Temp: 76°/75°, Time: 1:07:22, Pace: 13.4 mph avg, Difficulty: easy, Felt: kind of pissy, but the ride helped a bit
Friday | July 11, 2014: teaching strength class + 5 m run (w/Bobbi)
Strength: Kettlebells and plyo box w/boxing, Difficulty: easy, Felt: good
Loc: Grayslake, Temp: 57°/60°, Time: 51:54, Pace: 10:23, Difficulty: medium, Felt: okay (tired – <4 hours sleep, ha ha)
Saturday | July 12, 2014: Psycho Psummer Trail Run (w/Rachel)
Loc: Wyandotte County Park , Temp: 84°/89°, Time: 2:58:23, Pace: 18:29 avg, Difficulty: hard, Felt: great! happy!
Sunday | July 13, 2014: rest

Notes:

  • My calves (and usually the right, more than the left) have been getting sore on and off since June. I thought it was from riding my bike – that I over power with my calves and need to be re-fitted – but then I was doing a strength move this Friday and really felt it, so maybe that’s it! I still think I will get fitted for my bike again. I wonder if I can fit it in before RAGBRAI? Hee hee. 
  • It was so nice to have a “cool” run with Anne on Tuesday night! It was still in the high 70s but the humidity was so low, I felt great! I hope we have a few more days like that this summer. Wishful thinking! We did our run at a local (to me) forest preserve that had a free concert that night, and the concert ended up being a Beatles cover band! I really enjoyed it! What is your favorite Beatles song?
  • Gosh. This trail race Rachel in I did on Saturday was so much freaking fun. And so freaking challenging, too. It’s definitely the most technical trail I’ve ever done!!! Running it really made me want to hit up more trails !!! (but then I think about how much longer it takes me to run them and wonder where I’ll ever find the time, ha ha!)

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Link to Training Week 246

Running rivals

By , July 8, 2014 4:13 pm

Ha, I love reading running studies and the conclusions they make. The most recent one I read is “To Run Faster, Get a Rival,” (pdf here). Who are these rivals? People similar in age and gender, who finish in around a 9 sec per mile average kilometer pace to your pace (at mostly local races). And as the title gives away, the article’s conclusion is that, “we race faster when one or more people we regularly finish near are in the race.” Definitely faster when one rival is there, but even faster when more rivals are there, or your top rival. 

Hee hee. This article made me giggle. Because it’s not very true for me, and because I know it’s SO true for many people. It just depends on the type of runner you are! 

I am not a very competitive runner. At the 10K I did a week and a half ago, I encouraged a person I figured to be in my age group as she passed me. She ended up getting second place (the last position to get medals) in front of me. Was I upset? Nah. She was in much better shape than me – she was sprinting up the hills then waiting for the rest of her crew to catch up. The race appeared easy for her. I was excited to see her take on the hills with such gusto! Maybe if I recognized her from previous races as a rival I would have sped up? Nah, I knew I didn’t have a chance. 

Now, I did sprint to the finish line so I wouldn’t get passed in the last .1 mile of that race (image below)! So I am not very competitive, but I apparently don’t like to get passed right at the finish. Ha ha. And I had no idea what age group that person was in behind me (turns out she was in the next age group).

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But overall, I am not one to care about finish times or ranking. A lot of people I know are really in to the Strava app because of the segment feature – a chance to ride/run/whatever someone else’s route and see if you are faster than them and claim “King of the Mountain.” I think that is cool and fun for the people who get excitement out of that! But it’s not for me.

So… I don’t think I run faster around what this article describes as my rivals – I don’t even think I’ve noticed seeing the same faces in my age group from race to race (I have noticed people in other age groups though). However… the 25-29 female age group doesn’t seem to be super competitive. Maybe I’ll see a change when I get in to the 30-34.

You know what does make me run races faster? Running with a faster friend, or someone who is pacing me. Or if it’s a rare instance where I have a goal pace in mind.

What about you? Do you have local running “rivals”?

I did think it was interesting that the opening line of the article brought up using this study as an excuse to why you did bad at an out of town race – ha ha – your normal rivals aren’t there!

Garnavillo Firecracker 5K Race Report

By , July 7, 2014 6:40 am

Gah! What is with these bullpoo age groups?! 19-30? 31-45? 46-60?

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Ha ha ha, just kiiiiiiding. Neither my dad or I thought we’d place in our age groups.

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That’s right! My first race of the year with my dad! And my first race of the year in Iowa – the Garnavillo Firecracker 5K! 

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I ran this race five years ago and have wanted to run it again, ever since. What’s been holding me back? Ha. Not wanting to get out of bed early on the fourth to go do it! But this year my dad was in! Woo hoo!

The race was in a town that is really close to my parent’s cabin on the Mississippi River. We left just after 6:00 for a 7:00 am race start and had plenty of time to register (we got to pick our color of race tee!) and do a warm-up walk. 

I absolutely love that the proceeds from this race go directly to helping the local K-9 unit. At the beginning of the race the organizers mentioned that they had just purchased a new German Shepherd with last year’s funds, and how thankful they were to see such a good turnout this year. 

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There were a lot more people at the race than I thought would be – which is great! I love seeing small town races grow. And this one is SUPER low frills – our bib was a note card we filled out ourselves, there was no timing, and one aid station on the course (that you actually passed twice). 

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Gotta love small towns!

We didn’t have a race time goal. Dad actually tweaked his knee earlier in the week, so we were both happy he felt good enough to run at all!

The course is mostly residential:

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and some open field (it’s Iowa, of course) areas. 

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It was sunny and humid out, but only in the high 50s (!!!) so we were feeling pretty good. Oh, minus the annoyance of hills – uphills for me, downhills for dad (with his knee being stupid). 

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I’ll spare you from another elevation chart screen shot, but geesh, how the heck did I forget about those hills? And how did I ever run this thing in under 25:00? Ha, well, it was five years ago!

This year we finished in 30:50! Right on 10:00mm pace! Later, my dad thanked me for running with him and said he always runs faster when he runs with me. Aww. I am proud of my dad! He’s been running for a year now, and has been cycling quite a bit, too!

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We walked a bit after the race, re-hydrated and listened to awards (there were some fasties there!) then headed back to get the rest of the crew… so we could come right back for the town parade at 10:00! We proudly wore our new race shirts (which really helped our families find us in the crowds – ha ha!). 

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Hopefully I don’t wait until five years to do this race again! I doubt my dad will let me! 

Who else ran an Independence Day race?

Training Week 246

By , July 6, 2014 8:59 pm

Highlight of the Week: Running a 5K with my dad! A fun ride with Steven! Playing volleyball with my family!

Week246

Monday | June 30, 2014: 2 m run
Loc: hood, Temp: 82°/81°, Time: 18:48, Pace: 9:24 avg, Difficulty: easy/medium, Felt: excited – trying to beat the storm
Tuesday | July 1, 2014: 3 m run (w/Kelly) + 7.7 m ride (w/Steven)
Loc: Grayslake, Temp: 66°/66°, Time: 29:26, Pace: 9:50 avg, Difficulty: easy, Felt: okay (sluggish and bathroom issues)
Loc: Prairie Path, Temp: 79°/76°, Time: 48:35, Pace: 9.5 mph avg, Difficulty: medium, Felt: oddly tired/happy Steven enjoyed the ride
Wednesday | July 2, 2014: 3 m walk/run (w/xaarlin)
Loc: Chicago Lakefront Trail, Temp: 62°/63°, Time: 46:56, Pace: 15:49 avg, Difficulty: easy, Felt: good – it was beautiful outside!
Thursday | July 3, 2014: teaching strength class + 2 m run (w/Bobbi)
Strength: Med Balls and Body Bars Partner Workout, Difficulty: medium, Felt: good
Loc: Grayslake, Temp: 55°/56°, Time: 20:58, Pace: 10:28 avg, Difficulty: easy, Felt: good

Friday | July 4, 2014: Garnavillo Firecracker 5K (w/Dad)
Loc: Garnavillo, Temp: 55°/59°, Time: 30:50, Pace: 10:00, Difficulty: easy, Felt: good
Saturday | July 5, 2014: 8.25 m ride (w/Dad) + sand volleyball (w/fam)
Loc: Guttenberg, Temp: 66°, Time: 50:32, Pace: 9.8 mph avg, Difficulty: easy, Felt: good
Sunday | July 6, 2014: rest

Notes:

  • We had a derecho come through Monday night so class was canceled for safety reasons (for travel to class). It felt SO weird not to be at the studio! It’s such a habit now. When I quit the Wednesday night class after taking it for a couple of years, it felt odd to suddenly have Wednesday night free. Do you have nights of the week you’re usually not home and it feels weird if you are?
  • Gosh, riding my mountain bike feels so challenging after using my road bike! Steven and I went on a ride Tuesday night, and I felt like I was riding through mud! Hmm, maybe it’s that I hadn’t ridden in a month and NOT the bike? Ha ha! We had such a fun ride though. At the turnaround, we got in front of this guy on an electronic scooter, and I was laughing so hard, trying not to let him catch up with us!
  • My long run didn’t happen this weekend! I stayed up late (for me) hanging out with my family and didn’t wake up early enough to run (I usually get up before everyone else as to not miss out on the day’s activities). Oopsie. I actually feel more upset about not getting that long run one-on-one time with my dad… more than missing the mileage. At least next week’s long run is already set – a 20 mile trail race!

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