Category: Running + Training

Bad words

By , March 23, 2015 6:26 am

Ha! I am not talking about fun sailor-speak. I am actually specifically thinking of two words: only, and just.


If only it were as simple as the “no more and no less” definition. But I think these words lean toward the “merely” definition, a lot of the time. And “merely” has its own connotation…


I’ll explain. Like with most examples in my life, this stems from the exercise world. But it could be applied to any hobby or skill that you start out with basics and build on them and keep learning and expanding your skillset. Hmm, to which hobbies or skills does that generalization not apply? Anyway…

A common (but obviously not the only <– legit use of the word) path in beginning to run is to train for a 5K distance race. Then after the race, you have a lot of choices – do more of them, train for something longer, train to run it faster, stop running completely… you get the idea. Many people choose to train for something longer. Then something amazing happens – this distance you used to be training to run as your end goal, now becomes a distance that you can run many times a week, to train for something longer. Like I said, it’s similar to many hobbies, like me learning to knit. Now that I’ve gotten the basics down, I am trying different patterns (I’ll show you my new project soon!), but there is still a lot for me to learn – like circular needles, and projects that aren’t rectilinear and require adding or subtracting stitches (and much, much more).

So what the heck am I getting at? That as we build our skill set, things that used to be hard, are now easy. Duh. Ha ha. And that is great – that is progress! But, what I want to talk about, is, well, how we talk about it.

“You ran before teaching class, Kim?”

“Yeah! Just 3 miles.”

Dammit! Why did I say “just” 3? There is nothing “just” about running that distance! It’s a good workout!

“The running route from my house to Red Robin is only 13 miles.”

Crap! Why did I qualify that with “only”? I could have just said, “it’s 13, so we’ll have to add on to get in higher mileage.”

As you can see, I’ve become über conscious of my use of “only,” and “just” as of late. For three reasons:

  • I work with a varied clientele at the studio, and they don’t need to hear me say those words then infer that something that might be difficult for them, is easy for me. Or worse, that I consider it a “lesser” workout. It could be discouraging.* (And really, same thing on blogs – it’s not very fun to read people downplaying what they can do – in that annoying humble bragging sort of way.)
  • Saying those words downplays my accomplishments.*
  • Saying those words makes me sound like a pompous ass.

I often think of my winter training season in 2012 when I was training specifically to get a personal record at a 5K, and so many of my running acquaintances gave me crap about it. “Only a 5K?” “Why not a marathon?” So much confusion from people.

Here is the thing – I was training my butt off for that 5K – running about 30 miles a week, including double digit runs and speedwork. It was offensive that people implied I was slacking off by “only” training for a 5K.

And… what if I never want to run a marathon again? Increasing distance is just ONE path you can choose in running… there are so many other things to do. Open up your eyes, peeps!

Anyway. I am not saying this all to be preachy about what words you choose to use, just as a reminder to myself to think before I use these two, when quantifying something. And PLEASE, call me out if I do!

*But I am not implying not to talk about what I can do, just not to use these words, when I do.

Training Week 283

By , March 22, 2015 3:58 pm

Highlight of the Week: Feeling fantastic on my long run!


Monday | March 16, 2015: 6 m run + teaching strength class
Loc: Millennium Trail, Temp: 56°/60°, Time: 54:53, Pace: 9:08 avg, Difficulty: medium, Felt: the hills and heat
Strength: Kettlebells & Bench, Difficulty: easy, Felt: meh
Tuesday | March 17, 2015: 13 m run (w/Kelly) + 13 m bike
Loc: Grayslake, Temp: 43°/36°, Time: 2:11:44, Pace: 10:08 avg, Difficulty: easy, Felt: challenged by the wind
Bike Time: 44:34, Pace: 17.5 mph avg, Difficulty: easy, Felt: good
Wednesday | March 18, 2015:  rest
Thursday | March 19, 2015: 5 m run (incl. 5×800)
Loc: hood, Temp: 38°/37°, Time: 42:55, Pace: 8:35 avg, Difficulty: medium, Felt: harder than it should have
Friday | March 20, 2015: teaching strength class + 3 m run
Strength: Kettlebells & Bench, Difficulty: medium, Felt: so so (getting a cold)
Loc: Millennium Trail, Temp: 51°/51°, Time: 28:57, Pace: 9:39, Difficulty: easy, Felt: super annoyed by the wind
Saturday | March 21, 2015: 19 m run (w/Rachel)
Loc: Home to Red Robin, Temp: 42°/45°, Time: 3:11:28, Pace: 10:05 avg, Difficulty: mostly easy, Felt: mostly good!
Sunday | March 22, 2015: teaching fitness boxing + 4 m run
Strength: boxing and body weight workout (step), Difficulty: easy, Felt: good
Loc: hood, Temp: 34°/34°, Time: 34:49, Pace: 8:42 avg, Difficulty: mostly easy, Felt: amazing


  • The wind was such a bear this week… yay, start of spring! It was actually windy enough on my long run Saturday that I stopped at mile 7 to put my arm warmers on. That doesn’t seem odd for a normal person, but it’s odd for me to be wearing arm warmers with a tank when it’s in the mid 40s! Eh, it will be like this for the next month or longer. I’ll deal.
  • My long run was awesome though – Rachel was in town for the concert so I had company! We ran from my house to Red Robin, and Steven met us there and we had lunch. And even better, Rachel and I had pretty even splits and felt good the whole time! We’re just under three weeks until our ultra, woot woot!
  • I made sure not to do speedwork the day before my long run this week, and that made me feel MUCH better! The hills didn’t feel as challenging as last week, either. I miss the snow, but one nice thing about it being gone is that I can run my hilly routes!
  • Even though I haven’t done any of my goal races yet this year (5K or half marathon), I’ve kind of been thinking about what I want to do after them, in the late spring. I keep thinking, “hmm, maybe if the Wisconsin Half goes really well, I will keep training and do a marathon a few weeks later.” But, yeah. I typically ramp down after the Wisconsin Half, and, who knows what the weather will be like in late May! We shall see!

Link to Training Week 282

Training Week 282

By , March 15, 2015 3:48 pm

Highlight of the Week: That I actually cross-trained twice and did strength twice on my own!


Monday | March 9, 2015: 5 m run (w/Kelly) + teaching strength class
Loc: Grayslake, Temp: 22°/22°, Time: 47:58, Pace: 9:36 avg, Difficulty: easy, Felt: good
Strength: Kettlebells & Bench, + boxing, Difficulty: easy (mostly observing), Felt: good
Tuesday | March 10, 2015: 12 m run (w/Kelly) + 10 m bike + 10 min strength
Loc: Grayslake, Temp: 34°/34°, Time: 1:56:49, Pace: 9:44 avg, Difficulty: easy, Felt: good, tired at the end
Bike Time: 28:57, Pace: 20.7 mph avg, Difficulty: easy, Felt: good, not as bored as usual! ha ha
Wednesday | March 11, 2015: rest
Thursday | March 12, 2015: 6.5 m run (w/Kelly, incl. 2×2)
Loc: Grayslake, Temp: 22°/22°, Time: 1:00:27, Pace: 9:18 avg, Difficulty: easy/medium, Felt: surprisingly good
Friday | March 13, 2015: teaching strength class + 21 m run
Strength: Kettlebells & Bench, + boxing, Difficulty: medium, Felt: okay
Loc: Around town, Temp: 45°/61°, Time: 3:35:15, Pace: 10:15, Difficulty: medium, Felt: okay, just tired legs
Saturday | March 14, 2015: 15 m bike + 10 min strength/core
Bike Time: 54:17, Pace: 16.6 mph avg, Difficulty: easy, Felt: good to move the legs
Sunday | March 15, 2015: 3 m run + teaching fitness boxing + 4 m run (w/Bobbi, Dawn & Judy)
Loc: Millennium Trail, Temp: 29°/31°, Time: 28:48, Pace: 9:36 avg, Difficulty: easy, Felt: good to wake up the legs
Strength: boxing and body weight workout (step), Difficulty: mostly easy, Felt: good
Loc: Grayslake, Temp: 42°/47°, Time: 44:59, Pace: 11:14 avg, Difficulty: easy, Felt: good


  • Quite the difference between this week’s and last week’s long runs! Last week’s was 2° when I started and 18° when I finished. It was windy and I wore MANY layers. This week’s was 45° when I started and 61° when I ended. It was windy, but it felt good, and I wore a tank and shorts and my water vest. And got a lot of sun. I expected the sun and heat (and the hills that I haven’t been running since they were previously covered in snow) to drain me on this week’s long run, but I actually felt pretty good – just had tired legs.
  • Oh yeah. That. Tired legs. I need to NOT do speedwork the day before a long run (really, those two should not be back-to-back, any week!). And doing a somewhat leg-focused strength workout the morning of a long run probably isn’t a good idea, either. Ha ha. A short ride on Saturday made my legs feel back to normal though!
  • I did my long run the day after speedwork on purpose though, because I wanted to sleep in on Saturday, instead of get up to run. It was worth having tired legs during the run on Friday, so I had a free Saturday morning. That doesn’t happen very often (the free Saturday morning, not the tired legs, ha!).
  • How did everyone do with losing an hour of sleep last Sunday? I thought that the nap I took last Sunday (due to a headache) helped me out at the beginning of the week, but by midweek, I was dragging. I hope sleeping in Saturday (and a nap today, ha!) helps!
  • I did two quick strength sessions at home this week (and taught three not-quick ones, ha ha, at Efit). I was better about these at-home sessions at the end of last year and in early January. I’d like to keep them up. I like the ration of runs to strength where it is right now (in the image above) – 62 runs and 31 strength sessions for the year. That 2 to 1 ratio would be awesome to keep up throughout the year. Riiiiiiiiiiiiiiiiiiiiiiiiiiight.

Link to Training Week 281

Hot Dash 10 Mile Race Report

By , March 10, 2015 6:23 am

Yay! I can add another state to this map!


And more importantly, I can say I did my first race (and sadly, run) of the year with Bobbi!


Back in November, I asked Bobbi if she wanted to do something together for the holidays instead of exchange gifts, and she loved the idea. A race and girls’ weekend away? Hells yeah!

We decided we should do something in Minnesota (Bobbi’s home state) and Bobbi quickly found this 10 Mile* race.


Image from here

The Hot Dash was accurately titled – it was in the mid 30s when we started and 40° when we finished – that’s hot to us! And so, so sunny! HEAT WAVE!!! We had a cold, strong wind from the northwest, but other than that, it was a beautiful day!

The race started at 9:00, which was awesome. I don’t dig a late start in the summer, but I can, in the winter – that meant we got to sleep in until 6:00! We had breakfast delivered to our room at 7:00 (both of us had oatmeal – and both of us decided it wasn’t enough pre-race food later, oops) and headed to the race around 7:30**. We easily found the parking garage and went to packet pickup (LOVE same day pickup!). I like the half zip they gave us, and really liked the orange race hat they were selling, so we both got them and wore them during the race!


The course started with an out and back on the east side of the Mississippi River, then crossed over to the west side of the river just before mile 7. There was a half mile out and back on the west side, then we ran south and crossed the Stone Arch Bridge (over the river again, back to the east side) before running north to the finish.

The first two miles were crowded, but it evened out quickly after that. Bobbi and I agreed that the first out and back was rather meh*** – some residential, but mostly industrial, with the turnaround in a park:


The most eventful part was a driver trying to exit their apartment complex on to race traffic during the second mile – they kept budging their car closer and closer to the runners as the course marshal yelled at them to stop. Yikes!

The course marshals were great (as were all the volunteers) – along with the ones protecting us from idiot drivers, there were many telling us where to turn, and warning us about icy spots.

We kept our splits fairly even in the first five miles – between 10:15-10:21 pace. Somehow we speed up to low 10:00s for miles 6 and 7 (surprising, since mile 6 included one of the only two hills – the other was in the park at the first turnaround). Oops.


Right before getting on a bridge to cross to the west side of the river

Shortly after that we both started to feel hungry and ate the gels we brought. The water stations were spread out unevenly – at miles 2.5, 4.5 and at 8 – it would have been nicer to have that last one closer to when we took our gels. I am sure if it was though, I would be saying it would have been nicer to have it closer to the end. Ha ha. And of course, I could have NOT been lazy and brought my own water – probably should have with the amount of sun we had! (I’ve been super lazy with hydration this winter and it’s time for that to end.)

I felt better after eating my Clif gel, and was digging the second part of the course. We were running next to the downtown Minneapolis area, and could actually SEE the river, which made it much more interesting for me.


We definitely slowed down, though! Our last three miles were our slowest, ha ha – 10:26, 11:02 and 11:21. Oops – started out too fast!

I enjoyed running across the Stone Arch Bridge in the last mile. I mentioned to Bobbi that I thought it would be a really cool place to train. You could see so much from it!


The black building jutting out of the light pole on the right is the Guthrie Theater – a place I went a few times as a kid.


Stone Arch Bridge from above

While we were running on the Stone Arch Bridge, I saw a building that looked partially torn down and realized it was a museum! I made a mental note to check it out later, if we felt like it.

They announced our names right before we crossed the finish line, which I always think is fun (our final time was 1:45:40). I was really looking forward to the finish line food. I had run 18 miles the day before and didn’t replenish correctly after that and… was feeling it! I scarfed down my banana, chips and cinnamon raisin bread.

After we picked up our checked bags we went to check out the post race celebration area. There was free beer, some hot dish (for sale), and a beard contest, lumberjack contest and lumberjill (not sure if that’s a word or not) contest.


We got there as the beard contest was underway, so we missed it. Darn! But! We did see some fine beards on course, as well as some funny lumberjack costumes! It’s always fun to see people get in to the spirit of the race! Ha ha, which writing this, I wonder if I really did! I didn’t take the race super seriously – running long the day before, not fueling properly, not really doing any research on the race… oops. I just wanted to run with Bobbi and have a good time, which we did! There’s something to be said for doing a race just for the fun of it (and as a way to explore an area you’ve never run in before!) – that’s what I prefer most of my races to be!

*The race was actually called something else (with a St Patrick’s Day theme) when Bobbi found it, then got re-branded as the “Hot Dash” before we signed up. It’s run by the same people who do the Twin Cities Marathon (and other races) and was very well done. There was a 5K option for this race, too.
**Bobbi’s mom set up a hotel for us, and it was a great location from the city – just a few miles away and easy to get to!
***The newly named race promoted a new course, too. I wonder if this is the course from the old race, and what people who had done it before thought of the new course.

Training Week 281

By , March 9, 2015 12:18 pm

Highlight of the Week: Racing in a new state, with Bobbi! And having a decent long run (with Kelly!) despite the cold and high winds.


Monday | March 2, 2015: 10 m run (first 8 w/Kelly)
Loc: Grayslake, Temp: 10°/7°, Time: 1:33:42, Pace: 9:22 avg, Difficulty: easy, Felt: really good
Strength: Kettlbells & Bench, + boxing, Difficulty: easy (mostly observing), Felt: okay
Tuesday | March 3, 2015: 5 m run
Loc: Grayslake, Temp: 26°/25°, Time: 52:03, Pace: 10:24 avg, Difficulty: easy, Felt: surprised by the rapid snowfall
Wednesday | March 4, 2015: 3.2 m run + 10 m bike
Loc: hood, Temp: 18°, Time: 29:02, Pace: 9:04 avg, Difficulty: easy, Felt: surprisingly good
Bike Time: 34:22, Pace: 17.5 mph avg, Difficulty: easy, Felt: good/normal bike boredom
Thursday | March 5, 2015: rest
Friday | March 6, 2015: teaching strength class + 18 m run (last 12 w/Kelly)
Strength: Ketllebells & Bench, + boxing, Difficulty: medium, Felt: okay
Loc: hood, Temp: 2°/18°, Time: 2:56:57, Pace: 9:48, Difficulty: easy to medium, Felt: good until the last 2, then tired
Saturday | March 7, 2015: Hot Dash 10 Mile w/Bobbi (+1 mile WU before)
Loc: Minneapolis, Temp: 36°/40°, Time: 1:45:40, Pace: 10:34 avg, Difficulty: easy, Felt: okay
Sunday | March 8, 2015: 7 m run (incl. 4×400 & 4×800)
Loc: Minneapolis hotel treadmill, Time: 1:04:02, Pace: 9:09 avg, Difficulty: hard, Felt: okay


  • On Monday I was thinking about how I hadn’t ordered any running shoes in awhile, so I decided to look on Amazon for fun to see how much they were and HOLY COW my size and style was $43!!! Can you believe I only ordered two pairs? Ha ha.
  • I originally intended to do my long run Tuesday morning, before work. I thought it would be better to do it then, than the day before the 10 mile race (like I ended up doing). I was all set – I started running at 4:00 am and Kelly was going to meet me at 5:00 am for her long run… and then snow started coming down thick and fast around 4:30. I couldn’t see, I doubted cars could see me, and the roads were SLICK. So I called it. Ugh. Kind of weird to start off thinking you’re doing 18-20 and end up with 5! I am happy it still worked out on Friday for Kelly to meet me for our long runs!
  • I realized it a few days late, but Monday was my two year anniversary teaching strength training classes at Efit!
  • Dad, Will and I signed up for RAGBRAI this week! Dad and I are riding Wednesday and Thursday, and Will is riding Thursday.
  • Gina got in to the NYC Marathon via lottery this week! I am so stoked for her! To this day, NYC is still my favorite marathon, and I bet it will have even more meaning for Gina, since she grew up there!
  • I am super stoked that I raced in a new state this weekend, and that I got to race with Bobbi!
  • I signed up for a 5K in Iowa on April 4th, and won’t do the one I was planning on this Saturday. The new one is flat, flat, FLAT!!! (But has a TON more people – around 1500!)

Link to Training Week 280

Awesome NEW 5K Training Plan!

By , March 3, 2015 11:08 am

Guys! I just found out about this awesome 5K training plan! And my older brother, of all people, told me about it.

In fact, he developed it! Here it is!


Of course, you’ll need to swap out your own dates for your race. Nick, my brother, is considering a April 4th race, so he wouldn’t get drunk on April 3rd, then he will drink the two NOS energy drinks before the race on April 4th. If you were considering a race this Saturday, March 7th, for example, you would make sure to not get drunk the night of the 6th, then drink the two NOS energy drinks before your race on the 7th.

I have to admit, I did question this a bit, but Nick has the credentials to back up his expertise:


Well, there ya go! I should give this a try for the 5K I am considering on March 14th*! It sounds a lot easier than actually training!

Ha ha ha. The full story is that Nick mentioned he wanted to do a 5K when he was in town for mine two weekends ago, so I found one in our hometown on April 4th, and asked him if he needed help with a training plan. To which he replied with all this. Ha! Only… I am laughing, but he is NOT joking. Which makes it even funnier, to me. He did give me permission to share his awesome training plan, and even offered to answer questions!


*I think I would rather race this flat course in Iowa on April 4th than my course out here on March 14th. We’ll see what happens!

Training Week 280

By , March 1, 2015 5:11 pm

Highlight of the Week: Kelly coming over at the crack of butt light* to do most of my long run with me Wednesday am / my dad coming to my Friday and Saturday Efit classes / my mom coming to the indoor track with me Friday!


Monday | February 23, 2015: teaching strength class
Strength: Body bars, Difficulty: easy/medium, Felt: hyper
Tuesday | February 24, 2015: 8 m run
Loc: hood, Temp: 30°/25°, Time: 1:11:02, Pace: 8:53 avg, Difficulty: first 6 easy, last 2 medium, Felt: surprisingly good
Wednesday | February 25, 2015: 14 m run (3-13 w/Kelly)
Loc: hood, Temp: 12°/4°, Time: 2:19:29, Pace: 9:58 avg, Difficulty: easy-ish, Felt: good once Kelly joined me!
Thursday | February 26, 2015: 3 m run
Loc: hood, Temp: 13°/13°, Time: 36:15, Pace: 12:04 avg, Difficulty:medium, Felt: unsafe in the dark and on the snow
Friday | February 27, 2015: teaching strength class + 4.2 m run (incl. 2×1 mile)
Strength: Body bars, Difficulty: easy/medium, Felt: great
Loc: LSC, Time: 35:40, Pace: 8:30, Difficulty: medium, Felt: sluggish, slow
Saturday | February 28, 2015: teaching cycling class (20 m)
Loc: Efit, Bike Time: 53:27, Pace: 22.5 avg, Difficulty: easy/medium, Felt: good
Sunday | March 1, 2015: 6 m run
Loc: hood, Temp: 24°/24°, Time:5:24, Pace: 9:24 avg, Difficulty: easy, Felt: good


  • Ugh, this work week! My schedule got the best of me (I did my three hour commute Monday-Thursday) and I couldn’t get much in! I hope I don’t have another week like this for a while. I’m grateful I usually work from home and don’t typically waste so much time commuting (and feel so exhausted from it – how did I ever do it every workday for four years?!).
  • Awesome part of the week(end) – my parents were in town to visit (ha ha, okay, with the purpose of helping fix the brakes on my car), and I got to work out with both of them! Mom and I played Wii tennis Thursday night and went to the indoor track together Friday afternoon, and Dad came to my Friday morning strength class and Saturday morning cycling class!
  • I’m not sure what I was thinking, scheduling 3×1 miles repeats the week after a 5K! Oops! As it was, when I got to the indoor track to run, they told me it closed sooner than they did when I called to check closing time, so I was short on time to warm-up and get the entire workout in. After the second repeat was slower than the first, I took it as a sign to call it. Hope the next session is better! (Eating better would probably help, haha)
  • Ahh! It’s already March!!! Time for February recap. I ran 156.1 miles in February, and (indoor) cycled 46.4 (less than January for both). I taught eight strength classes, two fitness boxing classes, and one cycling class (exact same numbers as January!). I did zero strength sessions on my own. And I did not snowshoe. Ha ha. Slacker month? Eh, let’s blame it on the week long vacation!

*Ha ha, my mom said this once by accident, instead of the “buttcrack of dawn,” and it kind of stuck.

Link to Training Week 279

Frosty Footrace 2015 5K Race Report

By , February 23, 2015 4:41 am

Ahh, the Round Lake Frosty Footrace*. My town’s 5K. A race I’ve run every year since 2009.


This used to be my goal 5K race, yes, every year. I love running in the cold, and like training hard in the winter.

But you know what I don’t love, in a 5K? Hills. This course has them, sprinkled in the first and last mile. And they don’t get easier, year after year (Wait! Should I be hill training?! Ha ha).

So this year, I had this race planned as a speed workout/tune-up for my goal 5K in three weeks. My plan (hope) was an average pace of 7:15 minute miles.


Ha ha, this photo reminds me that there were children lined up at the start line (this race is not chip timed) and that I kind of had to … nudge a few of them out of the way to get going at the start

I came very close – about 7:20/7:25 pace average with a 22:58 finish – a course PR by 29 seconds and a second place age group placement!

My first two miles were on track, like I thought they’d be – 7:05 and 7:12. I knew to push it in those miles, on the flats and downhills, and whenever the wind was at my back. Oh yeah. The weather. 13° F with 11 mph winds from the NW. Fun.

I knew I’d slow at the hill in the third mile. I did – 7:49 (eek!). I tried to push it for the last .1(3) – :50 (6:46 pace) – just to finish under 23:00! Success!


Steven caught my “I gotta finish under 23:00″ face

I had almost the same finish time as the flat 5K I did in Dec (22:57 then vs. 22:58 now), so this is promising that the speedwork is helping, since I could do that time on a harder course.

But… I just wasn’t in to it during the race. I was out there thinking “why do I do this?!” and “do I want to do this again in 20 days?!” (now 19!) Ugh. We’ll see.


  • We got a mug and stocking cap! I love mugs! And they had a hot chocolate bar after the race. Fun!


  • Three other people from Efit raced and everyone placed (and finished in front of me!)! I knew I may have started out too fast when Yvonne ran with me for a bit. Oops!


  • At least 30 people complimented me on my tights!
  • Steven spectated/took pics AND my older brother and his girlfriend were there! They happened to be in town this weekend and spent the night and stayed for the race! How sweet!


  • I got much needed redemption from the December 5K at this race! That’s all I’ll say about that.
  • Yeah, not sure about another 5K in 19 days. I was 20+ seconds slower than my PR at this race and want to run a 21:59 for my next PR. Seems like a long shot. Although I’d probably actually rest for it and not run 16 miles the day before like I did for this. And… I did run a PR at this race in 2013 then take almost 50 seconds off it, just under three weeks later, at the course I am thinking about running for this year’s attempt. So. We’ll see.
  • The girl who normally wins this race wasn’t at the starting line when the race started. I saw her pass me in the first mile and was shocked she was behind me. She still won, and was third overall. I think she started behind everyone!
  • I love that the proceeds from this race benefit the seniors’ programs at the park district! It’s nice the money goes back in to the community!

*renamed the Frostie Bites Hot Chocolate Footrace 5K this year because of the sponsor

Training Week 279

By , February 22, 2015 6:38 pm

Highlight of the Week: A fantastic long run and a course PR at my 5K! And getting back on track with my mileage after vacation!


Monday | February 16, 2015: 12 m run (w/Kelly) + 10.1 m ride + teaching strength class
Loc: Grayslake, Temp: 8°/8°, Time: 2:02:20, Pace: 10:12 avg, Difficulty: easy, Felt: good
Bike Time: 39:11, Pace: 15.5 mph avg, Difficulty: easy, Felt: good, sweaty!
Strength: Body bars, Difficulty: easy/medium, Felt: okay
Tuesday | February 17, 2015: 5 m run (w/Kelly)
Loc: Grayslake, Temp: 15°/15°, Time: 48:37, Pace: 9:43 avg, Difficulty: easy, Felt: tired
Wednesday | February 18, 2015: rest
Thursday | February 19, 2015: 8.1 m run (first 7.3 w/Kelly) + teaching strength class x2
Loc: LSC, Time: 1:12:07, Pace: 8:54 avg, Difficulty: easy/medium, Felt: so thirsty/dry mouth
Strength: Medicine Balls and Boxing, Difficulty: Medium, Felt: good
Strength: Medicine Balls and Boxing, Difficulty: Easy, Felt: regretting going so hard in the first class, ha ha
Friday | February 20, 2015: teaching strength class + 6.3 m run (w/Dawn)
Strength: Boday Bars, Difficulty: easy, Felt: good, but tired (sleepy)
Loc: LSC,  Time: 1:02:08, Pace: 9:52, Difficulty: x, Felt: good, but tired (sleepy)
Saturday | February 21, 2015: 16 m run
Loc: hood, Temp: 21°/26°, Time: 2:35:32, Pace: 9:43 avg, Difficulty: mostly easy, Felt: surprisingly good!
Sunday | February 22, 2015: Frosty Footrace 5K (+ 1 m WU)
Loc: Round Lake, Temp: 13°, Time: 22:58, Pace: 7:20 avg, Difficulty: hard, Felt: okay!


  • The top of my ankle hurt a bit when I wore my running shoes in Mexico, and I thought it was because I got a pedicure that included a foot massage the day before I left. I noticed when I got back though, that the newest shoes I was wearing (in the newest model I have of the shoe) rub me a bit in that spot, especially with thicker, winter socks on. I’ve had to loosen all the laces on my right shoe only! Weird!
  • I had a little panic this week about the ultra on April 11, because, 1. I seemed to somehow forget about it. AGAIN.2. I realized I would run a lot more 20s and 22s for a marathon than I am for this ultra, and 3. I pushed the previous week’s long run to this Monday because of the weather and felt like a lame-o for it. But… I feel better this week. I keep reminding myself that I wrote a plan, and remembered I was running the ultra when I wrote it, that the ultra is for FUN, and that, yes, the weather SHOULD get better in March so longer runs outdoors are safer <— being super optimistic here.
  • My Saturday long run this week was fantastic. The weather was AMAZING – in the 20s the whole time and hardly any wind. What a treat!!! And I did something I would never do in the summer – left my fluids and food in a bag by my front door and only ran to it three times during the run. I just felt so lazy and didn’t want to carry anything! Ha ha. It worked well, minus my honey stinger waffle completely freezing!
  • Teaching four times this week after essentially not doing any strength training while on vacation? Yeah… not the best idea I’ve had in awhile. Follow that up with a long run and a 5K race? I am surprised those both went so well! Ha ha! (I’ll have the 5K race report published tomorrow!)

Link to Training Week 278

Training Week 278

By , February 15, 2015 4:06 pm

Highlight of the Week: Last two runs in Mexico and getting my speed work in despite the weather and stomach issues!


Monday | February 9, 2015: rest (does snorkel count?)
Tuesday | February 10, 2015: 8.1 m run (last 3 w/Steve)
Loc: Playa del Carmen, Temp: 66°, Time: 1:19:42, Pace: 9:50 avg, Difficulty: easy, Felt: okay
Wednesday | February 11, 2015: 3.2 m run
Loc: Playa del Carmen, Temp: 66°, Time: 31:23, Pace: 9:49 avg, Difficulty: easy, Felt: good (but rushed!)
Thursday | February 12, 2015: rest
Friday | February 13, 2015: teaching strength class + 7.1 m run (incl. 8×400)
Strength: body bars, Difficulty: easy, Felt: good, but need to get back in to the swing of things
Loc: hood, Temp: 19°/20°, Time: 1:02:29, Pace: 8:48, Difficulty: easy, Felt: good, minus stomach pain (left over from Wed night in Mexico)
Saturday | February 14, 2015: 6 m run + teaching fitness boxing 
Loc: hood, Temp: 17°/12°, Time: 1:01:07, Pace: 10:11 avg, Difficulty: mostly easy, Felt: challenged by the 25mph winds
Strength: boxing and body weight workout (plyo boxes), Difficulty: medium, Felt: good, challenged
Sunday | February 15, 2015: 10 m bike
Bike Time: 44:10, Pace: 13.6 mph avg, Difficulty: super easy, Felt: sooooooooooooo laaaaaaaazy


  • Only two runs in Mexico this week! I was hoping to get up early before our flight on Thursday and get one last run in, but I started to get some really bad stomach cramps (accompanied with a few other symptoms) late Wednesday afternoon, and that went on until Saturday am! Yikes! No running for me on Thursday – I hardly slept Wednesday night!
  • Surprisingly though, my 400s were decent on Friday… in that I got them done and pace wasn’t too all over the place. I did groan outwardly a few times due to stomach pain. And I totally cheated and ran with the 18mph SW winds for the 400s, and in to the winds for my recoveries. Ha ha… isn’t that how I am supposed to do it?! No?!
  • Not surprisingly, I was a bit rusty teaching class Friday morning, but back at it by Saturday morning! I have four classes coming up this week!
  • Due to weather, general laziness and some stuff unexpectedly coming up, I decided to move Sunday’s long run to Monday (tomorrow). Yay, President’s Day!
  • I would like to see the percentage of strength classes taught, overall, number go down, but it’s going up. I need to start doing more on my own.

Link to Training Week 277

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