Category: Running + Training

Pleasant Prairie Triathlon Relay Race Report

By , June 26, 2017 6:23 am

On Sunday June 25, Alicia, Rachel, and I did the international distance Pleasant Prairie Triathlon as a relay team at/around the RecPlex in Pleasant Prairie, Wisconsin. Alicia swam 1500m, I biked 40k, and Rachel ran 10k.

I’ve been on sprint and half iron triathlon relay teams, but this was my first time doing the international distance! I’ve done most of my triathlon relays at the RecPlex/Lake Andrea in Pleasant Prairie, but this course was different/longer AND this is the first race I’ve done there since living so freaking close. It takes five minutes to get there! It used to take forty. Being so close was nice, since we did race day packet pickup and got there at 5:00 am! (Hooray for race day packet pickup – the expo (which I went to the day before for funsies) was only open from 11am-3pm on Saturday and Alicia and Rachel couldn’t make those times! And you have to pick up your relay packet as a team.)

This was Alicia and Rachel’s first time being on a relay team. Alicia has done all triathlon distances up to half iron on her own though! I love doing relay triathlon teams because you can push super hard on your leg and not have to worry about how it will affect the next one.

There were several events going on on race day – the para athlete nationals (sprint distance), the sprint and international triathlons, and a sprint duathlon. The athletes at the event were nice and friendly, but it was a serious and competitive (unlike the other race I do at this location – Iron Girl – which is all female and focused on beginner athletes and not as competitive). There was one sprint relay team, and six international relay teams. We ended up placing fifth out of the sixth!

The race started at 6:30 am with seven waves of para athletes, then the relay swimmers started at 6:45 am with the elite international racers. Whoa!

It was oddly cool for June – 51° when the race started! The water was much warmer than the air – 78°. Alicia got in to warm up and get some water in her wet suit before her wave and didn’t want to get out. Ha.

Alicia is a strong swimmer, and swimming is her favorite discipline in triathlons. She was stoked to swim 1500m, while Rachel and I were looking at how far apart the buoys were and making lots of “whoa” and “eek!” eyes to each other. Ha!

There she is! Ha.

Alicia had a decent swim. She was battling a cold and congestion and that held her back from her usual bilateral breathing, and slowed her down a bit. She said it was also the first time she panicked during an open water swim, because her breathing felt so off! But she kicked arse and finished in 39:01.

Rachel and I watched the swimmers for a bit before we got back in to the transition area to wait by the bike rack (the relayers had two whole racks for the seven teams – there was LOTS of space!). I get sooooo jacked up when I am waiting for my turn in the race and I could feel my heart rate rising! I did some breathing to try to calm myself down before I got on the bike.

Alicia came in and Rachel swapped our timing chip. I unracked my bike (and embarrassingly shook the whole rack) and took off. T1 was 0:46.

I checked the weather before I got on my bike to see where the wind would be coming from – 9mph winds from the west. Blah. A lot of the course is in to the west (see course here). And a lot of the course is open!

I got out there and headed right in to the wind. My plan was to keep my cadence as high as possible without feeling like I was tearing up my quads, use my weight as an advantage to gain speed on the downhills, go as fast as possible when heading east, and to not get exhausted headed west in the beginning (but to crank it going west at the end).

My bike rode smooth and I was happy I got it tuned up right before the race. I kept my cadence up (85 rpm average for the ride) and tried to keep my speed in the high teens (17.9 mph average for the ride). I’d feel frustrated by the wind and wonder if it was in my head – but then I’d look at the trees and see them blowing the opposite direction as me (later, every cyclist I talked to thought it was windy).

I am happy they were able to tag me in the photos – I had to put my bike sticker on the side of my helmet because it wouldn’t stay on the front! I should have put it on my left side, duh.

I drink a lot when I cycle. And I was so jacked up before the start I almost forgot to put my bottles on my bike! That would have been a disaster! I drank most of my two bottles, and took a gel at mile 10 and again at mile 20. I actually felt a hunger pain in my stomach at mile 20. Sigh. I was so hungry all day Saturday and that evening when I tried to sleep and woke up feeling crummy. I am lucky that didn’t affect my race.

I cranked and cranked and enjoyed being out there. I did a lot of positive self talk in my head to keep myself pumped up despite the frustration of the wind. There was only two spots I felt I had a tailwind – the rest it was either in my face or blowing at me from the side. But I really did have fun! And loved that I was riding on roads I normally drive on.

I came in, dismounted, and ran in to transition in my cycling shoes. Alicia swapped the timing chip from my leg to Rachel’s. My overall bike time was 1:22:58 and T2 was 0:42.

I was happy it wasn’t too hot when Rachel started her 10K – 59°. You never know what you are going to get, doing the run leg, on a relay in the summer! Although, Rachel quickly warmed up on the open course with very little shade! Her run was where I do my speedwork – the paved path around Lake Andrea. Unfortunately, about half of her run was on a hilly rocky trail. She said she was feeling great until the trail part. I’m not surprised – when I’ve run on that trail in other relays at this location, I’ve hated it! I never run on it when I go there!

Rachel rallied back when she got back on the paved path though, and finished the 10K in 56:50!

We all ran in together, and our overall time was 3:00:15!

We received our medals and hung around at the finish because I wanted to see two friends from Efit finish.

I like the medal and the half zip shirt – I’ll definitely be wearing the top in the fall!

Kim, Rich, Kim, and Kim from Efit

Waiting around, it actually felt cold when a cloud would cover the sun! The post race food was so so – some Gatorade bar, bagels, and bananas. We had the hardest time figuring out what to do with out timing chip. We walked all the way back to transition before we realized we were supposed to put it in a box by the finish. Wish someone would have told us at the finish line.

That was the only bad part of the race though. Well, maybe the rocky part of that run, and the wind. Ha. The race is well organized and fun, parking was easy, and we were able to get out before everyone finished.

We had a great time and we’ll be looking in to doing another triathlon relay… this season!


Other notes:

Alicia and Rachel stayed over Saturday night and we had a lot of fun and got a bit goofy when we were getting ready for the race:

The race was well organized, but what I have found as a triathlon relayer at every other event was true here, too – people don’t seem to know what to do with you, or if you have any special rules, or even need to be body marked. The relayers often seem like an after thought, which I get, with them being such a small population.

I was stoked there was free race photos and they had them out the evening of the race!!!!!!!

Notes on my cycling:

  • I am not very good at corners/turning! I tend to slow way down and be cautious.
  • I felt like my nose was running for the whole ride. Odd.
  • My butt got a bit sore on the bike, but I would get out of the saddle every now and then to give my legs a break on the inclines, so I readjusted then.
  • The inclines were mostly over highways or over train tracks. There was one section with rolling hills.

Training Week 401

By , June 25, 2017 9:16 pm

Highlight of the Week: Going roller skating with Efit friends/doing a triathlon relay with Rachel and Alicia!

Monday | June 19, 2017: 5 m run  + teaching strength class
Loc: hood, Temp: 61°/64°, Time: 53:37, Pace: 10:43 avg, Difficulty: easy, Felt: fine
Strength: plyo boxes, kettlebells, & boxing, Difficulty: easy, Felt: too sweaty

Tuesday | June 20, 2017: 4.5 m run 
Loc: VP Woods, Temp: 61°/63°, Time: 46:46, Pace: 10:23 avg, Difficulty: easy-ish, Felt: good until the sun came out
Wednesday | June 21, 2017: 5 m run (w/xaarlin)
Loc: Lakefront Trail, Temp: 63°/64°, Time: 50:45, Pace: 10:08 avg, Difficulty: easy, Felt: great
Thursday | June 22, 2017: 4.5 m run (incl. 4×400)
Loc: Lake Andrea, Temp: 76°/76°, Time: 47:23, Pace: 10:32 avg, Difficulty: easy/medium, Felt: fine, just tired and sweaty
Friday | June 23, 2017: teaching strength class + 1,512 yd swim + 3 m run + roller skating
Strength: plyo boxes, kettlebells, and boxing, Difficulty: easy, Felt: good
Loc: FitNation, Time: 33:19, Pace: 2:12 min/100 yd, Difficulty: easy, Felt: great!
Loc: VP Woods, Temp: 72°/75°, Time: 29:06, Pace: 9:42, Difficulty: easy, Felt: great

Saturday | June 24, 2017: 10 m run + 10 m ride
Loc: Kilbourne/DPRT loop, Temp: 65°/68°, Time: 1:53:03, Pace: 11:18 avg, Difficulty: easy, Felt: good
Loc: to RecPlex & back, Temp: 68°/69°, Time: 39:27, Pace: 15.2 mph avg, Difficulty: easy, Felt: great

Sunday | June 25, 2017: 40K ride (Pleasant Prairie Triathlon)
Loc: Pleasant Prairie, Temp: 55°/59°, Time: 1:23:14, Pace: 17.9 mph avg, Difficulty: easy to medium, Felt: great

Notes:

  • It was lovely to run with xaarlin in the city Wednesday before work! I hope we can do it again this summer.
  • I got a pre-race massage on Thursday, then felt fantastic during my Friday swim. I am accrediting that to the massage! My shoulders have felt tight lately, and I didn’t realize how much it had been affecting my swims, until they didn’t feel that way.
  • I’ve been randomly mentioning setting up a roller skating event for the studio I teach at to my Monday night class for a long time. So I finally did it, and a lot of people came – and not just from my class! We had SO MUCH FUN. I felt comfortable on the skates right away and could’ve kept going! I’ll definitely be setting up another skating get-together.
  • Saturday’s ride (to test out my bike after having it fixed and tuned up!) was the first time I’ve ridden from our house (that we’ve lived in for sixteen months now!). The road we live off of has a high speed limit, but there wasn’t much traffic and the drivers were courteous (and once you cross the border in to Wisconsin, there is a very nice shoulder). I want to do it again!
  • Alicia, Rachel, and I had a lot of fun at our Olympic distance triathlon relay on Sunday… and I am ready to do it again! More on the race later this week!

Link to Training Week 400

Training Week 400

By , June 18, 2017 9:51 pm

Highlight of the Week: A long run with Dad / an adventurous ride / hiking somewhere new with Steven!

Monday | June 12, 2017: 4 m run + teaching strength class
Loc: hood, Temp: 75°/75°, Time: 42:04, Pace: 10:31 avg, Difficulty: easy, Felt: good
Strength: two dumbbells, Difficulty: easy, Felt: good, sweaty

Tuesday | June 13, 2017: 11 m run (w/Dad on bike)
Loc: to Lake Andrea and back, Temp: 64°/69°, Time: 2:04:45, Pace: 11:20 avg, Difficulty: easy, Felt: good, just tired!
Wednesday | June 14, 2017: 1.9 m run (w/Mike)
Loc: Chicago, Temp: 89°/88°, Time: 22:07, Pace: 11:39 avg, Difficulty: easy, Felt: good
Thursday | June 15, 2017: 3.1 m run
Loc: VP Woods, Temp: 88°/84°, Time: 33:30, Pace: 10:48 avg, Difficulty: medium, Felt: fine, just hot!
Friday | June 16, 2017: teaching strength class + 51.9 m ride (22.77 mi + 29.15 m, w/Kim & Steve)
Strength: two dumbbells and BOSU, Difficulty: easy, Felt: good
Loc: Kettle Moraine, WI, Temp: 69°/76°, Time: 1:25:25, Pace: 16.0 mph avg, Difficulty: easy/medium, Felt: good
Loc: Kettle Moraine, WI, Temp: 74°/79°, Time: 2:03:53, Pace: 14.1 mph avg, Difficulty: medium/hard, Felt: good then horrible

Saturday | June 17, 2017: 3 m run (incl. 5×1:00) + teaching fitness boxing
Loc: hood, Temp: 66°/65°, Time: 30:51, Pace: 10:16 avg, Difficulty: easy, Felt: decent, just super sweaty
Strength: Cardio, Core, & Boxing, Difficulty: easy, Felt: good (but a bit tight from my ride)

Sunday | June 18, 2017: 2.5 m hike/walk (w/Steven)

Notes:

  • Mom and I got a ton of steps in at NeoCon on Monday – she had her highest ever! What a great way to start the week.
  • I was able to fit in one last run/ride with Dad on Tuesday before they left. Yay! I got to show him the area where the Olympic Triathlon relay I am participating in next week will be.
  • Blah, the flats I wore to work on Wednesday really did a number on my feet – matching blisters at the heel and under the big toe on both feet. Ouch! Luckily my cycling and running shoes didn’t bother them.
  • My goodness, I am not having good luck with my bike lately! My friend Kim (another trainer at Efit and awesome cyclist) was nice enough to offer to take me to ride hills in Wisconsin on Friday (to get ready for RAGBRAI). A friend of hers, Steve, came along too. We were 22 miles in to our planned 60 and I was powering up a hill when my derailleur jockey pulley snapped apart – something that should NOT happen. I was pleased that I unclipped in time and didn’t hurt myself, but my bike was un-rideable (Steve offered me his and said he’d ride single gear but we didn’t have any tools). So Kim cycled back to the car (10 miles) and came and picked us up and took us back to the bike shop we started at. The shop couldn’t fix my bike so I rented one. By that point it getting later and hotter. And the new bike only had one water bottle cage (I have two on my bike) and the seat kept tilting, so… I was dehydrated, worn out, and completely frustrated. Ugh. But I got some miles in! And am thankful I was with smart people when that happened AND that it didn’t happen during my tri relay next week! My bike is back in the shop.
  • This is the week that during the last two years I’ve hit 1000 miles run for the year. Not this year! I’m at 693.8 and purposefully not running as much this year.
  • Steven and I picnicked and hiked in a new-to-us park in Wisconsin on Sunday – Petrifying Springs Park. It was actually recommended to me by a Target cashier, ha ha. We both really liked it. There is a hiking trail in the forest and a paved trail too. And lots of shelters and recreational areas. And the park surrounds a golf course. I think we’ll be back! I’d like to run there, too!

Link to Training Week 399

Training Week 399

By , June 11, 2017 10:11 pm

Highlight of the Week: All the workouts with my parents!

Monday | June 5, 2017: 1,134 yd swim + 4 m run + teaching strength class
Loc: FitNation, Time: 25:15, Pace: 2:14 min/100 yd avg, Difficulty: easy, Felt: great once I warmed up
Loc: hood, Temp: 63°/63°, Time: 39:51, Pace: 9:57 avg, Difficulty: easy, Felt: surprisingly good, annoyed with the flies
Strength: two dumbbells, Difficulty: easy, Felt: good, just too hot in the studio

Tuesday | June 6, 2017: rest
Wednesday | June 7, 2017: 3 m run
Loc: Chicago Lakefront Trail, Temp: 68°/69°, Time: 28:25, Pace: 9:28 avg, Difficulty: medium, Felt: good, hot
Thursday | June 8, 2017: 5.5 m run (incl. 1,2,3,4,5 up ladder + 5×1:00)
Loc: Lake Andrea, Temp: 51°/59°, Time: 56:19, Pace: 10:14 avg, Difficulty: easy enough, Felt: good!
Friday | June 9, 2017: teaching strength class + 15 min walk & swim w/Anne + 3 m run
Strength: two dumbbells & BOSU, Difficulty: easy, Felt: good
Loc: Grayslake Pool, Time: 20:02, Pace: 1:58 min/100 m, Difficulty: easy, Felt: good
Loc: hood, Temp: 73°/71°, Time: 29:36, Pace: 9:52, Difficulty: medium, Felt: good, then starting seeing stars at the end

Saturday | June 10, 2017: 8 m run (w/Dad on bike) + teaching fitness boxing (Mom came!)
Loc: VP Woods loop, Temp: 62°/71°, Time: 1:25:36, Pace: 10:42 avg, Difficulty: easy, Felt: great, consistent
Strength: light dumbbells and boxing, Difficulty: easy, Felt: great

Sunday | June 11, 2017: 32.5 m ride (w/Dad) + 672 yd swim (w/Mom)
Loc: Trevor, WI, Temp: 71°/79°, Time: 2:40:36, Pace: 12.2 mph avg, Difficulty: medium, Felt: … not super in to it
Loc: FitNation, Time: 16:36, Pace: 2:02 min/100 yd, Difficulty: easy, Felt: good

Notes:

  • When I went to ride my bike Thursday one of my tires was completely flat! Gah! Thankfully I looked at it before my ride on Sunday. I’d had the same tubes and tires for four years and was planning to get them replaced this month. To the shop it went! My mechanic was super excited to put newer “faster” tires on my bike, ha ha.
  • A freaky thing happened after my Friday swim – one of my ear buds stayed in my ear when I took my headphones out, and I couldn’t get it out with my fingers! Anne tried too, and no luck. I figured I’d just have Steven use tweezers when I got home, but after it dried out a bit (about ten minutes later) I was able to get it out. Phew.
  • My parents were here this weekend and we worked out together all weekend! Dad rode with me while I ran Saturday am, then Mom came to Fitness Boxing. She hits HARD and is a natural!
  • On Sunday, Dad and I did the Ramble – an organized ride out here put on by the Bicycling Club of Lake County. We were aiming for the 30 or 50 mile option (there were routes over 100 miles!) and ended up with 30. We both felt a bit wiped out by the small inclines and annoying wind. But that wind was probably a good thing this weekend – it was in the 90s here and I think that’s the only thing that didn’t make it miserable! The event was very well organized, and the volunteers were great. It was fun to ride with Dad, but I am used to RAGBRAI where we can ride next to each other because there are so many cyclists we take over the road. We couldn’t do that on this ride, so we didn’t get to be as social.

Link to Training Week 398

Training Week 398

By , June 4, 2017 4:49 pm

Highlight of the Week: Swimming outside with Anne / Running with Rachel / a fun Fitness Boxing class!

Monday | May 29, 2017: 5 m run + 798 yd swim
Loc: Gurnee, Temp: 70°/72°, Time: 54:07, Pace: 10:49 avg, Difficulty: easy, Felt: fine, just hot
Loc: FitNation, Time: 16:32, Pace: 2:04 min/100 avg, Difficulty: easy, Felt: good to swim after a hot run!

Tuesday | May 30, 2017: 12 m ride + 4.5 m run
Indoor Ride Time: 41:10, Pace: 17.5 mph avg, Difficulty: easy, Felt: good
Loc: Lake Andrea, Temp: 64°/64°, Time: 44:10, Pace: 9:48 avg, Difficulty: easy, Felt: good

Wednesday | May 31, 2017: rest!!!!
Thursday | June 1, 2017: 2.5 m walk (w/Steven)
Friday | June 2, 2017: teaching strength class + 1,110 m swim (w/Anne) + 4 m run (incl. 4 hill repeats) + 3 m run
Strength: mixed mode circuit & Leberts, Difficulty: easy, Felt: good
Loc: Grayslake Pool, Outdoor Temp: 56°, Time: 22:20, Pace: 1:55min/100m, Difficulty: easy, Felt: good
Loc: hood, Temp: 67°/72°, Time: 41:16, Pace: 10:34, Difficulty: easy, Felt: good, just hot and sweaty!
Loc: hood, Temp: 76°/74°, Time: 31:43, Pace: 10:34 avg, Difficulty: easy, Felt: good, just warm

Saturday | June 3, 2017: 10 m run (w/Rachel)
Loc: Seven Waters Trail, Temp: 63°/71°, Time: 1:44:29, Pace: 10:27 avg, Difficulty: easy/medium, Felt: decent, happy it was overcast!!!
Sunday | June 4, 2017: 3.5 m run (incl. 4×400) + teaching fitness boxing
Loc: Lake Andrea, Temp: 69°/69°, Time: 35:41, Pace: 10:11 avg, Difficulty: easy, Felt: decent, happy there was shade during my repeats!
Strength: step and boxing, Difficulty: easy, Felt: good (but so hot in the studio!!!)

Notes:

  • On Monday I did a warm run then immediately did a swim. What a refreshing combo! I hope I can time it that way again.
  • It was nice to have a Monday night off from teaching, for the holiday!
  • Tuesday’s run was so bizarre! It was pouring rain and cold when I started, then the sun came out and it was buggy and I was too hot, then there was a refreshing light rain at the end. All in the span of 45 mins. Ha ha.
  • I had intended to run Thursday but felt completely exhausted and took a nap after work instead. I wanted to do something when I got up and was happy Steven said yes when I asked if he wanted to go on a walk!
  • I did my first outdoor lap swim of the year Friday! It was a treat to feel the fresh air on my skin while swimming. A few notes:
    • I forgot a towel! I grabbed my normal pool bag, forgetting the fact that the gym I swim indoors at has towels. Luckily I had one in the trunk of the car. I think I will leave one there for the season!
    • I was curious to see how my first outdoor lap swim pace of this year compared to my last one of last year… 1:55 min/100 m vs 2:35 min/100 m. I’ve definitely improved since last year (and have become more comfortable with freestyle – I was still swimming mostly breaststroke last year at the outdoor pool).
    • I didn’t wear my headphones since I was swimming with Anne, and man, I got so much water in my ears. Eek!
  • It was lovely to run with Rachel and catch up on Saturday! We had a muggy weekend here, and I felt lucky it was completely overcast for our run.
  • It was so wonderful to do speedwork on Sunday knowing I don’t have any running races coming up, and can just do as much or as little as I feel like!
  • I always rely on music to get my students pumped up during Fitness Boxing class (gotta have the right tempo for punching!). This week, I also let the music dictate what we were doing, a bit. In the hour class, I had four songs with the words “Jump” in them, and whenever one of those songs came on, everyone had to stop boxing and get on a step and do a plyo workout for the whole song (I called out moves and we did them for about 20 seconds then moved on to another). The students didn’t know when the songs were gonna play, so the timing was a surprise! Hopefully they thought that was fun. I did (even though I knew, ha).
  • My mom is coming to Fitness Boxing next week! And my dad and I have plans to ride, and I hope he can ride with me for a run or two. I am looking forward to seeing them!
  • Monthly recap time! In May I ran 121.3 miles (26 runs), cycled 142.45 miles (8 indoor rides, 1 outdoor ride) and swam 6,069 yards (6 swims). My coldest run was 42°F and my warmest was 82°F. I taught 8 strength classes, and 2 fitness boxing classes. I tried two new classes in May – a Spivi cycling class, and a water aerobics class.

Link to Training Week 397

Things I’m excited about in June!

By , June 2, 2017 8:27 am
  • Lap swims outside – I did my first one this morning with Anne! It was refreshing to swim outside!

  • Meeting Rachel for a run
  • Finishing some spring cleaning I started last weekend – it will feel good to have it done!
  • [Broken Record] Outdoor rides! Weather permitting, I have three planned for the month.
  • Lots of Fitness Boxing classes
  • My parent’s visit next weekend!
  • An Olympic Triathlon relay with friends! (And the massage I will get before it!)
  • Eating outside… until it gets too muggy and gross
  • Maybe meeting my fave coworker’s baby?!?! (he was born last week!)
  • Fresh peaches
  • Staying home for the month – this will be the first month of the year without any overnight travel (personal travel… there may be work travel).

What’s on your list?

Chocoholic 5K Race Report

By , May 31, 2017 7:01 am

I’m glad I happened to see a group on Facebook posting about this race – it was well run, and we got a lot of bang for our buck! $25 + registration fees got us:

  • a cute cotton shirt
  • a finishers medal
  • LOTS of post race chocolate and Kringle
  • entry in to the Chocolate Festival

The Chocoholic 5K was in Chocolate City, USA (aka Burlington, WI), the home of Nestlé, on Sunday May 28. I originally planned on going to it alone, but when I mentioned it to some friends at Efit, they were interested. So I made it a group event and ten of us (plus two kids) ended up running! Awesome!

When I signed up for this race, my intention was to run it faster than my last 5K (25:08). But I didn’t train for that, so I planned to do a tempo, and hopefully average under 8:20s.

I’m glad I wasn’t expecting much for speed – the weather was a bit challenging. It started raining an hour and a half before the race, and continued for the entire race. Luckily it wasn’t a downpour during the race (just before) or windy!

Waiting in the rain at the start. I am actually in this photo, but I’d be surprised if you could find me!

I ran without headphones – on purpose this time

The race began in a park and had two bridge crossings, which I was cautious not to slip on*! We ran on streets for a bit, through the Chocolate Festival (by all the smoking employees, thanks, guys) then on a sidewalk along a commercial road. I was surprised (and slowed down!) by the incline there!

The fun was at the end. The majority of the last mile was on a crushed stone trail that had A LOT of deep puddles in it, thanks to the pre-race rain. Most people ran on the grass to avoid as much of the water as possible, but I ran straight through the puddles. I was happy I had decided to wear my regular shoes, and not my racing flats. I was also happy to get off the trail and on to the street and paved trail for the finish!

I finished in 25:19, and ran positive splits – 8:03, 8:19, 8:34 (eek!). I really thought I’d run the last mile a bit faster since it was flatter, but running on the wet trail didn’t help. I still met my goal and averaged 8:18s! The course measured a bit short on my Garmin (3.05), but that doesn’t mean much.

The rain stopped shortly after I finished (of course!) and I had fun cheering all my friends in at the finish line!

The post race treats were awesome – boxes and boxes of snack size candy bars, trays and trays of Kringle, and bananas. We all hung around for the raffle (someone from our group was the first winner!) and awards. The top men and women got candy bouquets! Unfortunately, the chip timing on  the bibs got messed up due to the rain, so they couldn’t do age group awards on-site, but I saw later that I placed second in my age group.

We had originally planned to go to the festival after the race, but since we ran through it and saw it was basically a carnival (with rides and games), we passed, and drove back toward home and had lunch at HuHot instead! Nom.

I’m happy I mentioned this race to my friends and that so many people wanted to do it! It was fun to have a big group there, and especially, to cheer people on at the finish! I’m going to look in to other races this company does – I wonder if they’re all this fun and affordable?

*In the post race survey they mentioned they’re going to reverse the course next year to avoid congestion on the bridges 

Training Week 397

By , May 29, 2017 9:38 am

Highlight of the Week: Spending Sunday morning doing a race with a bunch of Efit people, and grabbing lunch after!

Monday | May 22, 2017: 5 m run + teaching strength class
Loc: VP W00ds, Temp: 67°/69°, Time: 53:03, Pace: 10:36 avg, Difficulty: medium, Felt: tired and a bit hot, annoyed with the bugs, ha!
Strength: changing modes circuit & Lebert Equalizers obstacles, Difficulty: easy, Felt: good

Tuesday | May 23, 2017: rest
Wednesday | May 24, 2017: 1,008 yd swim + 4 m run
Loc: FitNation, Time: 21:35, Pace: 2:09 min/100 yd avg, Difficulty: easy, Felt: steady but slow
Loc: hood, Temp: 53
°, Time: 39:00, Pace: 9:45 avg, Difficulty: medium, Felt: good, fresh legs!
Thursday | May 25, 2017: 7 m run
Loc: VP Woods Loop, Temp: 52°/53°, Time: 1:19:21, Pace: 11:01 avg, Difficulty: easy, Felt: good, but tired legs
Friday | May 26, 2017: teaching strength class + 2 m run (w/Anne) + 504 yd swim
Strength: changing modes circuit & Lebert Equalizers obstacles, Difficulty: easy, Felt: good, sweaty
Loc: Grayslake, Temp: 51°/52°, Time: 24:08, Pace: 12:03, Difficulty: easy, Felt: good
Loc: FitNation, Time: 9:57, Pace: 1:58 min/100 yd, Difficulty: easy, Felt: good, but ready to leave – headache

Saturday | May 27, 2017: 20 m ride + 3 m run + teaching fitness boxing
Indoor Ride Time: 1:20:13, Pace: 15.0 mph avg, Difficulty: easy, Felt: good, just tight calves
Loc: hood, Temp: 58°, Time: 31:27, Pace: 10:29 avg, Difficulty: easy, Felt: good
Strength: boxing & core moves, Difficulty: easy, Felt: good

Sunday | May 28, 2017: Chocoholic 5K
Loc: Burlington, WI, Temp: 61°/63°, Time: 25:26, Pace: 8:18 avg, Difficulty: medium, Felt: okay!

Notes:

  • We did a running in place move in my classes this week that destroyed my calves! I actually had to get The Stick out and use it to massage my legs. It’s odd that it affected me so much. As a result of it, I felt pretty sore on Tuesday and Saturday, and was concerned it would make me feel horrible during the race on Sunday. Luckily, it didn’t!

Link to Training Week 396

Training Week 396

By , May 21, 2017 1:17 pm

Highlight of the Week: Trying two classes with my bestie!

Monday | May 15, 2017: 1,386 yd swim + 4.5 m run + teaching strength class
Loc: FitNation, Time: 30:19, Pace: 2:11/100 yd avg, Difficulty: easy, Felt: good, but wondered if my form is bad for my neck
Loc: hood, Temp: 61°/59°, Time: 46:19, Pace: 10:18 avg, Difficulty: x, Felt: hot & sweaty (because of sun & sunscreen)
Strength: body bars and soft balls, Difficulty: easy, Felt: so sweaty! Still from the suncreen?!

Tuesday | May 16, 2017: 10 m run + 12 m ride
Loc: VP Woods Loop, Temp: 61°/64°, Time: 1:50:43, Pace: 11:04 avg, Difficulty: easy, Felt: good, just sweaty!
Indoor Bike Time: 40:05, Pace: 18.0 mph avg, Difficulty: easy, Felt: good, just need to keep my form in check!

Wednesday | May 17, 2017: 2.7 m run (w/Mike)
Loc: Chicago Lakefront Trail, Temp: 78°/82°, Time: 29:21, Pace: 10:53 avg, Difficulty: easy, Felt: good
Thursday | May 18, 2017: 3.1 m run + 1 m walk (w/Steven)
Loc: VP Woods, Temp: 70°/71°, Time: 30:53, Pace: 9:58 avg, Difficulty: easy, Felt: fine, just hot!
Friday | May 19, 2017: teaching strength class + 2 m run
Strength: body bars and soft balls, Difficulty: easy (half observing), Felt: good
Loc: hood, Temp: 42°/42°, Time: 18:50, Pace: 9:24, Difficulty: easy, Felt: good, needed to run off stress

Saturday | May 20, 2017: spin class (w/Gina) + water aerobics class (w/Gina) + 40 min walk (w/Gina)
Loc: Apex, Time: 47:49, Pace: 17.6 mph avg, Difficulty: medium, Felt: good, sweaty
Sunday | May 21, 2017: 3 m run (w/Steve, incl. 5×1:00) + 35 min walk (w/la otra familia)
Loc: McKinney, Temp: 61°/62°, Time: 27:53, Pace: 9:16 avg, Difficulty: medium, Felt: decent, a bit out of breath!

Notes:

  • Last September, I had soreness on the lateral side of my right knee that I attributed to spending the month of August working on our attic, and gaining weight. I rarely felt it while running, only while trying to bend that knee in funny positions. It’s been gone for a few months, but Monday night, I bumped that side of my knee hard in to my car and it hurt so bad – it seems like something is still quite tender there!
  • I ran with a coworker on Wednesday! We had a fun time AND I found a twenty dollar bill during our run. He must be good luck!
  • Our abnormally high temperatures this week were accompanied with crazy winds, which did a decent job of keeping me cool with it so warm! But also held me back from doing speedwork on my normal day.
  • I was in Texas this weekend and tried two classes with Gina – a Spivi cycling class, and a water aerobics class. The cycling class was similar intensity to the one I teach, just more fancy – there were screens showing “where” we were riding, and you could see your avatar on the screen, and stats from time to time. I enjoyed it! I was surprised by the water aerobics class. I thought it would be easy but some of the resistance stuff was challenging for me! The teacher could tell I was new and gave me a lot of help (in a nice way). She wanted to make sure I was coming back so she could help me improve, and when I told her I live in Illinois she teased me “well, I guess you can use this if when you take class in Illinois.” That would be a great class to take to help stretch a few times a week!
  • On Sunday I finally did my speedwork, and Steve joined me! It’s always a treat to run with him and/or Gina! Next time we’ll all get to run together will be in late July!

Link to Training Week 395

Training Week 395

By , May 14, 2017 3:36 pm

Highlight of the Week: Being able to swim twice!

Monday | May 8, 2017: 3 m run + teaching strength class
Loc: hood, Temp: 46°/46°, Time: 30:44, Pace: 10:14 avg, Difficulty: easy, Felt: good
Strength: body bars and soft balls, Difficulty: seemed too easy, Felt: good

Tuesday | May 9, 2017: rest
Wednesday | May 10, 2017: 1,344 yd swim + 15 m ride + 5 m run
Loc: FitNation, Time: 30:35, Pace: 2:11 min/100 yd avg, Difficulty: easy, Felt: good, just had goggles on too tight!
Indoor Ride Time: 49:45, Pace: 18.1 mph avg, Difficulty: easy, Felt: butt so sore
Loc: VP Woods, Temp: 57°/55°, Time: 53:12, Pace: 10:38 avg, Difficulty:  easy, Felt: good, the rain was refreshing!

Thursday | May 11, 2017: 5.5 m run (incl. 5×800)
Loc: Lake Andrea, Temp: 48°/48°, Time: 54:51, Pace: 9:58 avg, Difficulty: medium, Felt: decent, too warm!
Friday | May 12, 2017: teaching strength class + 2 m run (w/Anne) + 1,029 yd swim + 3 m run
Strength: body bars, Difficulty: easy (half observing partner work), Felt: good
Loc: Grayslake, Temp: 42°/45°, Time: 23:45, Pace: 11:51, Difficulty: easy, Felt: great, so nice out!
Loc: FitNation, Time: 21:23, Pace: 1:57 min/100 yd, Difficulty: easy/medium, Felt: sore shoulders at first but went away
Loc: VP Woods, Temp: 62°/58°, Time: 29:21, Pace: 9:46, Difficulty: medium, Felt: tired, as expected

Saturday | May 13, 2017: 4 m run
Loc: hood, Temp: 53°/57, Time: 43:02, Pace: 10:45 avg, Difficulty: medium, Felt: legs still a bit tired
Sunday | May 14, 2017: 12 m run + 10 m ride
Loc: DPRT/Kilbourne Loop, Temp: 48°/52°, Time: 2:16:07, Pace: 11:20 avg, Difficulty: easy-ish, Felt: good!
Indoor Ride Time: 33:40, Pace: 17.8 mph avg, Difficulty: easy enough!, Felt: fine (just hungry, sweaty, and a sore butt!)

Notes:

  • Awhile ago Anne recommended using baby shampoo to keep my goggles from fogging. I finally found a travel size bottle (not sure why I was so opposed to the big one) and was able to try it this Wednesday, and it worked! Yay! Thanks, Anne. However, I think I put my goggles on WAY too tight because I didn’t want to risk any water getting in and mixing with any shampoo I left on the goggles. Ouch. I used a different pair Friday and was fine.
  • I love doing partner work in my strength classes – I think it’s a lot of fun and makes class go faster (and people tend to push harder with a partner). But when we have even numbers, I don’t get to do anything! Ha!
  • Gah, during class Friday, a skunk outside sprayed really close to the studio and stunk the place up. Yuck!
  • I tend to swim faster when someone in the lane next to me at the pool is doing a similar speed to me. This happened Friday and was one of my speedier swims of the year.

Link to Training Week 394

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