Category: Running + Training

If I don’t do it, I’ll be grumpy

By , August 23, 2017 8:10 pm

It’s funny what kids remember. During one of our vacations with Gina and family this year, we were discussing the next day’s runs. I said “I have to run most days, or I’ll be grumpy!”

Luca picked right up on that. The next day, “Did you run yet, Aunt Kim? Are you grumpy?” And on other visits since then “Go for a run, so you’re not grumpy!” And (me) “Why does Aunt Kim run?” (Luca) “So she’s not GRUMPY!” Ha ha.

He knows it’s a funny thing to say, and that it’ll make me laugh, but I am sure he knows there is truth to it. He sees his parents work out each day and tell him how good it makes them feel – it’s not a new concept when Aunt Kim does it!

I was thinking about this conversation with Luca during my run late tonight. I had brought my running gear with me to work, to run during lunch break, but a coworker invited me out to lunch, so I did that instead. I enjoyed our lunch, but that itch was still there, and that chance of becoming GRUMPY if I didn’t run. So I did a quick run when I got home. I am not training for anything and don’t need to run, but I knew I would feel so much better, physically and emotionally, if I did.

View from my run tonight

And I was right. So yeah, I run so I don’t get grumpy!

(But let’s not even get in to the weird paradox of dreading a run until you start it (and being kind of grumpy), even though you know it’s going to put you in a good mood!)

Training Week 409

By , August 20, 2017 4:22 pm

Highlight of the Week: Actually doing a long run!

Monday | August 14, 2017: 3 m run (incl. 3 hill repeats) + teaching strength class
Loc: hood, Temp: 75°/74°, Time: 32:43, Pace: 10:54 avg, Difficulty: easy, Felt: fine, annoyed with all the bugs
Strength: sandbags, Difficulty: easy, Felt: good, but too hot

Tuesday | August 15, 2017: rest
Wednesday | August 16, 2017: rest
Thursday | August 17, 2017: 3 m run
Loc: VP Woods, Temp: 78°/79°, Time: 32:05, Pace: 10:41 avg, Difficulty: easy, Felt: fine, legs just taking forever to warm up
Friday | August 18, 2017: teaching strength class + 4 m run (incl. 3×800) + 1,218 yd swim
Strength: sandbags, Difficulty: easy, Felt: fine
Loc: Lake Andrea, Temp: 77°/76°, Time: 41:34, Pace: 10:24, Difficulty: easy, Felt: good
Loc: FitNation, Time: 25:45, Pace: 2:07 min/100 yd avg, Difficulty: easy, Felt: good, goggles just too tight

Saturday | August 19, 2017: Efit Games + 17 m ride
Loc: around town, Temp: 75°/76°, Time: 1:03:08, Pace: 16.2 mph avg, Difficulty: easy, Felt: good
Sunday | August 20, 2017: 12 m run
Loc: Kilbourne/DPRT Loop, Temp: 61°/69°, Time: 2:25:50, Pace: 12:09 avg, Difficulty: easy, Felt: great, super annoyed with the bugs and confused by my pace

Notes:

  • My legs still felt achy at the beginning of the week, so I gave them an extra rest day. And my quads still feel tired at the start of my Thursday and Friday runs. I wonder if I am running too slowly (and doing some strange gait)? I actually felt better during my intervals than my recoveries during speedwork this week.
  • Have you noticed I haven’t mentioned teaching fitness boxing in a long time? Last year we took August off from weekend classes, and it seems we are this year, too. Instead of classes this month, we had the “Efit Games” on Saturday. There were five teams of four people each, and we did various strength, speed, bodyweight, core, and precision challenges. There were prizes for the top three teams, a free shirt for everyone, and free breakfast after (and the event itself was free). People seemed to like it!
  • My Saturday was busy with the Efit Games and errands and a bike ride and a party. I was hoping to run too, but by the time I got home from the party Saturday night, I knew it would be dumb to do that and go for a long run in the morning.
  • I’m happy I didn’t run Saturday, because my legs felt good on Sunday. Although I kept trying to pick up the speed and NOTHING was happening. It felt strange. It was humid out, but I wasn’t miserable (for that reason – the bugs biting me through the hair on my head was making me nuts). I guess not doing long runs very often means when you do, you aren’t that fast, ha! I am happy I did one though – I am running a half with xaarlin in four weeks!

Link to Training Week 408

Training Week 408

By , August 13, 2017 5:53 pm

Highlight of the Week: My late evening Tuesday run.

Monday | August 7, 2017: 4 m run + teaching strength class
Loc: hood, Temp: 71°/71°, Time: 43:52, Pace: 10:58 avg, Difficulty: easy, Felt: good, just hot
Strength: sandbags, Difficulty: easy, Felt: good

Tuesday | August 8, 2017: 1,008 yd swim + 7.2 m run
Loc: FitNation, Time: 22:20, Pace: 2:13 min/100 yd avg, Difficulty: easy-ish, Felt: good to stretch out
Loc: VP Woods loop, Temp: 79°/70°, Time: 1:18:36, Pace: 10:55 avg, Difficulty: easy, Felt: great

Wednesday | August 9, 2017: rest
Thursday | August 10, 2017: 3 m run
Loc: hood, Temp: 83°/79°, Time: 32:36, Pace: 10:48 avg, Difficulty: easy, Felt: good, but legs still a bit stiff/sore
Friday | August 11, 2017: teaching strength class  + 924 yd swim + 3 m run
Strength: sandbags, Difficulty: easy, Felt: good
Loc: FitNation, Time: 20:38, Pace: 2:14 min/100 yd, Difficulty: easy, Felt: fine
Loc: hood, Temp: 73°/73°, Time: 32:33, Pace: 10:51 avg, Difficulty: easy, Felt: happy it was overcast

Saturday | August 12, 2017: 5 m run (incl. 10×1:00)
Loc: Lake Andrea, Temp: 61°/66°, Time: 50:27, Pace: 10:05 avg, Difficulty: easy, Felt: good
Sunday | August 13, 2017: 7 m run + 11.6 m ride
Loc: VP Woods Loop, Temp: 59°/68°, Time: 1:21:35, Pace: 11:39 avg, Difficulty: hard, Felt: tired tired quads
Loc: up Kilbourne and back, Temp: 74°/72°, Time: 43:52, Pace: 15.9 mph avg, Difficulty: easy, Felt: good

Notes:

  • We’re doing a sandbag workout in my classes this week. My students hate sandbags. So much that I haven’t made them use them since April of last year! I have new students now, and this was their first time with them, and yep, they didn’t like them either. My guess as to why is that they are hard to grip and awkward – on purpose. They do a lot for your hand and lower arm strength. And that’s not something that gets worked a lot – even on the instructor! My lower arms were sore on Tuesday, and they felt like heavy rods during my swim, but they eventually felt better!
  • I typically don’t run in the late evening, but I did Tuesday and the low humidity was SUCH a treat!
  • Someone was able to read my tattoo at the gym Friday. Yay! Ha, I can’t see it since it’s on my back, and was curious if the ink is fading so that you can’t read it. I’m happy to hear it isn’t.
  • There was a kids triathlon going on when I did my run at Lake Andrea on Saturday. During my cool down, I came across a kid lying on the grass in the shade so I stopped to see if he was alright. He was thirsty and wanted to quit, so I gave him some water and encouraged him to walk, but he wouldn’t. I went to look for his parents, found them, and came back, and he had started moving again. Oh, kids. Ha ha.
  • Sigh, my quads were not happy to be running Sunday am! They felt a little sore when I started and I thought they’d warm up. I almost felt better after three to four miles, but by that point, I said “screw it” and called it a day at seven (I was planning on ten+). So… yeah, last week I mentioned I wanted to do my speedwork separate from my long run, and I did – but doing it the day before my long run is even worse on my legs! I rode my bike a few hours after my run though, and felt great!

Link to Training Week 407

Random Thoughts Thursday 142

By , August 10, 2017 6:10 am
  • Ha, Jen texted me this image last week and said she thought I’d appreciate the section in red. Long story short – I had been doing this community 5K for YEARS and they changed the format and location this year and I didn’t care for it. Apparently I wasn’t alone! I’m glad it’s going back to its original format.

  • We’ve been getting the basement ready (removing junk from the ceiling, cleaning, and organizing) for awhile so we could properly set up our workout area, starting with a smith machine for Steven to use! (I plan on using it too!)

  • I keep forgetting to ask – who has seen Get Out and what did you think of it? It was different than I thought it would be. For some reason, I had it in my head that it was a slasher movie, and gory. It wasn’t. But it was messed up!
  • When I went in to the office this week, it was to a (somewhat) new space/floor. My company is getting rid of all assigned workspaces – when you go in to the office, you either reserve a space to use, or find a hot desk (non-reservable space) to use. Some staff were freaking out about losing storage space and finding a space to sit each office visit and so on and so on, but I am excited to sit in different places and by different people each day I’m in. So far, sitting by different people already let me overhear some interesting information (which is partially the point of this – information sharing and collaboration with people you don’t normally see).
  • My Aunt Sue gave me this print with a note that seeing it made her think of me and that she thought maybe I’d like to send it to someone else, but it made me laugh so much I framed it and kept it for myself!

  • And… a lovely flashback to a week ago when I had what felt like a million mosquito bites. Ouch.

Link to Random Thoughts Thursday 141

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!

Notes:

  • 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

RAGBRAI Day 7 2017 – Ride Report

By , August 4, 2017 10:23 pm

RAGRBAI stands for the Register’s Annual Great Bicycle Ride Across Iowa. It started in 1973 when two feature writers for the Des Moines Register decided to bike across Iowa, and invited readers to join them. The ride has grown ever since and is now in its forty-fifth year. The route always starts on the west side of Iowa, and ends on the Mississippi River on the east side of Iowa, and takes the last full week of July to do – but the course changes every year! You can register for the whole week, or for a single day, which is what I’ve done the last three years (2014 – Day 7, 2015 – Day 4 and 5, 2016 – Day 7, 2017 – Day 7). 

RAGBRAI Day 7 (July 29) has come and gone! Dad rode for the fourth year in a row, Gina (my bestie) joined for her second year, and Andrew (Steven’s brother) joined for his first!

Gina, me, Andrew, and Dad

This year’s theme was “Take it Easy, Go North,” as the route stayed in the two northernmost counties of Iowa, and was only 411 miles long (total), and only had 13,078 of climb (total) – the third-easiest totals in RAGBRAI history.

Day 7 went from Waukon to Lansing, was 44.8 miles long, and had 2,900 feet of climb – a short ride, but with four major hills to battle!

map from here

We all stayed in Guttenberg (45 miles from Waukon) the night before. We headed for Waukon around 7:00 am, and started cycling just after 8:00 am. I had “reserved” a spot for our car that was a few miles away from the start area, so we actually ended up cycling 47.6 miles total (in 3:48:16, averaging 12.5 mph)!

When I was looking at the elevation map before the event, I mostly paid attention to the four large hills. I didn’t think about the beginning of the map, which shows rolling hills the entire time. For some reason, I assumed it would be mostly flat until we got to the big hills! It was actually the opposite – gentle rolling hills in the beginning, then massive hills with flats between them.

The point of me mentioning that is that it’s hard to stay with a group on rolling hills because your speed is constantly changing as you climb and descent – some people go up faster, some go down faster. I had it in my head that we wouldn’t break away from each other until the major hills. But Dad took off right away! We didn’t catch him until right before the first pass-through town, Waterville. I tried to stick around Gina as much as I could (she goes up faster, I go down faster) and Andrew was always right behind us.

I have to share a picture of this lady riding with her dog, that we all saw before Waterville. She was yelling at her dog to sit down when Dad and Andrew rode by, and they both thought she was yelling at them at first. Ha!

After fifteen or so miles, we were at Waterville, the first pass-through town. Getting in to town was a bit scary – the town was at the bottom of two large hills! You had to ride your brakes in, then immediately get off your bike.

Riding down in to Waterville

But we all made it! We re-grouped, re-sunscreened, ate (our own food, nothing bought) then got back on to ride the first major hill! (I also had my bike handle bar tip (while standing) and drag the skin on my inner thigh in this town and immediately leave a bruise… that I still have, sigh)

You can tell it’s an uphill because there are so many more cyclists in the photo! People really group together on the uphills and spread out on the downhills.

This is where I figured out the trick for powering up these long hills – ride next to someone playing music. Hill #1 was powered by Kanye West’s “Stronger.”

I got to the top and waited for my group – Andrew went by, then Gina, then Dad. We all stopped to buy water, and Gina told me it was a good thing she was riding next to Dad – her chain came off and he helped her get it back on! She said Dad also helped someone who fell – he picked her bike up so she could get back up. Aww.

Like I mentioned, it was flatter between the major hills, so we were all able to ride near one another (for about eight miles) until we got to the next major hill in Yellow River State Forest.

Hi, Gina! Hi, Dad!

I was really excited to ride through the state park. It sounded beautiful from the descriptions, and shady! We had great weather – low winds and sunny skies (63° when we started, no idea at the end). But I learned from the first hill that going so slow made me super sweaty because I didn’t have any wind resistance. I was hoping the uphill in the state park would be shaded, at least!

This area is called the “driftless” region, and the reason it’s so hilly is because it was never glaciated (hence, drift(left behind by glaciers)-less). There’s a few areas like this in Iowa, Minnesota, Wisconsin, and Illinois. And yes, I didn’t know this until I looked it up after the ride, ha.

The state park did not disappoint! The descent in was amazing, and the views spectacular!

This was the longest climb of the day, time-wise, at fifteen minutes. I stopped once to see how Dad was doing, then got back on my bike and realized I had WAY more climbing to do, up ahead. Oops.

This hill was powered by “The Final Countdown” and the theme song to Rocky.

I enjoyed the views but was happy to get out of there and ride downhill in to our next pass-through town, Harpers Ferry. We spent a lot more time in Harpers Ferry than the first town, enjoying food that we bought and being relieved we only had two major climbs left and thirteen miles left (we had already ridden thirty at this point)!

We had a flat stretch for a bit after Harpers Ferry and we all stayed together and chatted. And you know what came next – the third major hill. This one was powered by Johnny Cash’s “Ring of Fire.” I remember getting out of my saddle the most on this one, to move some of the strain in my legs for a bit, and get a power boost.

You can see on the side that there were people walking up the hills

I didn’t mind the hills or feel horrible on them (except the no breeze thing) but I’d be lying if I said I wasn’t relieved we only had one more left after that one! And that last hill came quickly!

I wasn’t around anyone playing music on this one, but chatted with this gal in the photo below, Lindsey, the entire ride up, and that helped me!

I was SO happy to get to the top and see a house there with water and Gatorade! It’s so great that people set up these aid stations outside of the pass-through towns. It’s rare you go more than a few miles without seeing something offered or for sale!

It better be!

I waited at the top of that hill (the last hill!) and Gina and Dad stopped. Andrew kept going. He had already told us if he stopped anymore he wouldn’t be able to get back on his bike. It was definitely getting to be that tired point of the day – midday, full sun, all sweaty from your last hill. I felt physically fine (except for a sore neck from my GoPro on top of my helmet) but was sweaty and ready to ride in to the final town.

After the last hill it was only a few miles in to Lansing! I got ahead of Dad and Gina on the downhill but we all stuck together to finish together at the end.

The Mississippi River!

I was sad Andrew wasn’t with us to finish together and dip our front tires in to the Mississippi River together, but he later told us he stopped to wait and waited so long he figured he missed us. I am happy he finished safely and found Steven, Steve, and Luca!

Dad, Gina, and I waited in line to dip our tires and take photos.

I was trying to get in touch with our group the whole time but the cell service was bad/overloaded. Steven finally got a hold of me and we all met up! (Steven and Steve picked up the car we left in Waukon and drove to Lansing to meet us. I greatly appreciate them doing that – that was a long day in the car for them!)

We only hung out for a bit then began the long ride back through Waukon to Guttenberg (we had to go that way to avoid the RAGBRAI route). We decided the riders should stick together since we were stinky, and we had some pretty goofy (dehydration influenced, I am sure) conversations in the car. Muah ha ha.

I loved RAGBRAI, as usual. I liked the challenge of the large hills. Although, now I realize the rolling hills means less time by my group, and part of the reason to ride together is to chat! I wonder what the leg we do of next year’s route will be like…

Training Week 406

By , July 31, 2017 7:50 am

Highlight of the Week: Riding RAGBRAI Day 7 with Dad, Gina, and Andrew!

Monday | July 24, 2017: teaching strength class
Strength: kettlebells, cards, and UGI balls, Difficulty: easy, Felt: decent
Tuesday | July 25, 2017: 10 m run (incl. 15×1:00)
Loc: Kilbourne/DPRT loop, Temp: 57°/64°, Time: 1:46:39, Pace: 10:40 avg, Difficulty: easy, Felt: good
Wednesday | July 26, 2017: 3 m run
Loc: Chicago Lakefront Path, Temp: 80°/82°, Time: 31:18, Pace: x:xx avg, Difficulty: easy, Felt: frustrated with work and life
Thursday | July 27, 2017: rest (massage!)
Friday | July 28, 2017: teaching strength class + 1,302 yd swim + 4 m run
Strength: braided bands and whole body, Difficulty: easy, Felt: fine, just so tired (sleepy)
Loc: FitNation, Time: 29:22, Pace: 2:15 min/100 yd, Difficulty: easy, Felt: good
Loc: hood, Temp: 69°/70°, Time: 42:01, Pace: 10:30 avg, Difficulty: easy, Felt: good, once my legs warmed up

Saturday | July 29, 2017: RAGBRAI Day 7 (47.57 m bike w/Dad, Gina, & Andrew)
Loc: Waukon to Lansing, Temp: 63°/?°, Time: 3:48:16, Pace: 12.5 mph avg, Difficulty: mostly easy, Felt: great
Sunday | July 30, 2017: 3 m run (w/Steve)
Loc: Esmann Island, Temp: 61°/66°, Time: 30:05,  Pace: 10:01 avg, Difficulty: easy, Felt: good

Notes:

  • On Monday our temps and humidity dropped and I was so excited to run! But that pressure change also gave me a massive headache so I was in bed all day until I taught class. Wah. Next time we have a huge weather shift coming, I should take medicine before it happens.
  • I was able to enjoy the lower temps for my Tuesday run! And I was able to do my 10-mile loop that goes on the recently flooded trails. They weren’t flooded anymore, but at times, the smell of the stagnant water was so bad I would start to gag and my eyes would water. And parts of the trail looked horrible.
  • I said this last time, but man, a swim the day after a massage feels so good!
  • I sometimes feel so creaky/stiff in the mornings – I am guessing that is an age thing, since I am not training that hard. Yay…
  • RAGBRAI Day 7 was so much fun! I can’t wait to go through the pictures and write about it!

Link to Training Week 405

Training Week 405

By , July 23, 2017 5:08 pm

Highlight of the Week: Doing an outdoor ride during my lunch break.

Monday | July 17, 2017: 5.5 m run + teaching strength class
Loc: to VP Woods north and back, Temp: 70°/72°, Time: 57:41, Pace: 10:29 avg, Difficulty: easy, Felt: surprisingly good
Strength: kettebells and cards (core), Difficulty: medium, Felt: good, so sweaty

Tuesday | July 18, 2017: rest
Wednesday | July 19, 2017: 5 m run
Loc: to Northerly Island and back, Temp: 74°/74°, Time: 53:19, Pace: 10:40 avg, Difficulty: easy, Felt: tired (legs)
Thursday | July 20, 2017: 3 m run
Loc: hood, Temp: 76°/76°, Time: 32:16, Pace: 10:44 avg, Difficulty: easy, Felt: good
Friday | July 21, 2017: teaching strength class + 1,008 yd swim + 17 m ride + 4 m run (incl. 1/2/3/4/5 ladder)
Strength: kettlebells and cards (core), Difficulty: easy, Felt: okay, but a bit sore (left shoulder and right knee)
Loc: FitNation, Time: 21:57, Pace: 2:08 min/100 yd, Difficulty: easy, Felt: good
Loc: around Wadsworth loop, Temp: 78°/82°, Time: 1:00:54, Pace: 16.8 mph, Difficulty: easy, Felt: great
Loc: Lake Andrea, Temp: 76°/76°, Time: 38:38, Pace: 9:40, Difficulty: easy-ish, Felt: good, just hot face!

Saturday | July 22, 2017: 4.5 m run
Loc: hood, Temp: 74°/78°, Time: 51:37, Pace: 11:28 avg, Difficulty: medium, Felt: legs so dead
Sunday | July 23, 2017: 18.55 m ride + 3 m run + teaching strength class + 18.4 m ride
Loc: home to Efit, Temp: 68°/71°, Time: 1:13:59, Pace: 15.0 mph avg, Difficulty: easy, Felt: good
Loc: Grayslake, Temp: 71°/72°, Time: 30:34, Pace: 10:11 avg, Difficulty: easy, Felt: thirsty, but so much better than Sat!
Strength: core & boxing (pads & gloves), Difficulty: easy (mostly observing), Felt: good
Loc: Efit to home, Temp: 77°/80°, Time: 1:08:01, Pace: 16.2 mph avg, Difficulty: medium, Felt: okay, but hot & thirsty & hungry

Notes:

  • This week I realized I swim with my fingers spread. I concentrated on keeping them together when I swam and I felt like I was going smoother. I wonder how much I could improve if I actually knew what I was doing, ha!
  • I was about to start an interval at speedwork this week when a guy started to pass me and I sped up. I said to him, “I am not playing games, I am just doing speedwork!” I wonder if he got what I meant…
  • I love riding to the studio to teach. I’ve been lucky though – the two times I’ve done it, there have been even partners in boxing and I haven’t had to do as much (if there were uneven partners, I would be someone’s target mitts). And I still feel hungry on the ride home after not doing as much, which means I need to step up my game with that – I would be toast if I actually was someone’s punching bag in class!
  • I’ve never noticed this when driving (cause I wouldn’t) but sometimes when you are waiting for a light to change as a bike, if there isn’t a car on your side, only the other side will get a green… it’s really weird. If I go then, I am running a red!
  • Two things I forgot to note last week: 1. I woke up a few times with a cramp (not as bad as a charley horse, but similar) in my right leg. I am happy that’s stopped! 2. When I was on my long run last week I said hello to another runner and realized it’s the lady who runs the 5Ks in my town! I now know her name. I should have asked her for the schedule, ha. I’ve been trying to find it online!

Link to Training Week 404

Random Thoughts Thursday 141

By , July 20, 2017 11:58 am
  • Has anyone had luck with ShoeKicker lately? I haven’t received any price alerts in a long time, and the other day I found shoes on Amazon for cheaper than listed on ShoeKicker. Hmm.
  • I was pumped for the season premiere of Game of Thrones last Thursday, then found the episode to be slow and a bit disappointing. Oh well! That is more likely to happen when something gets way too hyped up. It was fun to look forward to! And I laughed that Khaleesi slept through the entire episode in her cube then popped her head out when her namesake showed up at the end of the show. Ha ha ha!

  • It’s always funny to me on social media when something is trending (like the new episode of Game of Thrones) and people post about how they don’t care about it and are annoyed that everyone is talking about it. Well, guess what? Now you are, too. Yes, it’s annoying when everyone seems to be talking about the same thing (thing being hobby or interest), but we don’t have to be negative and say how we don’t like that thing.
  • It bums me out when I’m riding my bike and greet another cyclist and they don’t wave/nod/say hello back. It feels so unnatural to me not to acknowledge someone else (related: I ran yesterday in the city and had to hold back from saying hello to everyone).
  • Work is making me nuts and I am looking forward to a short break from it in August! (I’d love to write about all the things making me nuts, but I think that’s highly inappropriate to do in a public forum… so it stays offline.)

Link to Random Thoughts Thursday 140

Training Week 404

By , July 16, 2017 6:50 pm

Highlight of the Week: Being able to find alternative cycling/running routes despite the flooding.

Monday | July 10, 2017: 4 m run + teaching strength class
Loc: hood, Temp: 77°/76°, Time: 41:32, Pace: 10:23 avg, Difficulty: easy enough, Felt: good, strong (but hot, of course)
Strength: Arms of Summer workout, Difficulty: easy, Felt: good

Tuesday | July 11, 2017: 2 m run
Loc: Downtown Chicago, Temp: 79°/79°, Time: 18:50, Pace: 9:24 avg, Difficulty: easy, Felt: good, just hot
Wednesday | July 12, 2017: rest
Thursday | July 13, 2017: 3 m run
Loc: Chicago Lakefront Trail, Temp: 80°/80°, Time: 29:36, Pace: 9:51 avg, Difficulty: easy, Felt: good
Friday | July 14, 2017: teaching strength class + 925 m swim + 3.2 m run + 6.3 m run
Strength: kettlebell circuit and cards, Difficulty: easy/medium, Felt: good
Loc: Grayslake Pool, Outdoor Temp: 61°, Time: 22:04, Pace: 2:05 min/100 m, Difficulty: easy, Felt: good
Loc: hood, Temp: 64°/64°, Time: 32:25 , Pace: 10:12 avg, Difficulty: easy, Felt: good, but legs tired
Loc: to VP Woods entrance, Temp: 67°/67°, Time: 1:05:08, Pace: 10:20 avg, Difficulty: easy, Felt: good

Saturday | July 15, 2017: 27 m ride + 3 m run (incl. 4×400) + 5 m ride
Loc: to Kenosha County Bike Trail, Temp: 63°/70°, Time: 1:49:46, Pace: 14.8 mph avg, Difficulty: easy, Felt: good
Loc: Lake Andrea, Temp: 70°/70°, Time: 31:16, Pace: 10:26 avg, Difficulty: medium, Felt: decent, hot
Loc: Rec Plex to Home, Temp: 70°/72°, Time: 21:39, Pace: 13.9 mph avg, Difficulty: easy, Felt: good, getting worn out

Sunday | July 16, 2017: 10.5 m run + 8.47 m ride + 840 yd swim
Loc: around Zion, Temp: 67°/66°, Time: 1:58:23, Pace: 11:16 avg, Difficulty: mostly easy, Felt: great
Loc: to FitNation, Temp: 67°/68°, Time: 30:57, Pace: 16.4 mph avg, Difficulty: easy, Felt: good, nervous about traffic
Loc: FitNation, Time: 28:27, Pace: 2:05 min/100 yd avg, Difficulty: easy, Felt: good

Notes:

  • I was in the city for work training Tuesday through Thursday and didn’t make much time to work out, as is evident above. I am happy for what I could get in – two short runs during our lunch breaks!
  • Friday was my last swim with Anne (for now?) – she moved to Cleveland on Saturday. It’s going to be so odd not seeing her each week.
  • On Friday, the east/west roads immediately north and south of our house closed for river flooding, making my typical seven mile route and running on the trail impossible. I ran twice on Friday – once to each road – to see how bad it was. As I post this, the roads are still closed. And likely will be for a few more days.
  • I was planning to do a loop bike ride Saturday morning, but with so many roads closed for flooding, I did an out and back (which included a stop for speedwork in the middle).
  • We had extremely pleasant running weather on Sunday – mid 60s and overcast! Woot! What a treat! And bonus – I didn’t have to add two miles on to my route to avoid flooding because it was back to normal on that road, woot woot!
  • On Sunday night I rode my bike to meet a friend at the pool. I am thankful he drove and could give me a ride home – the riding route had way more cars on it than normal because of road closures due to flooding and it didn’t feel safe to ride on. Eek!

Link to Training Week 403

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