Category: Running + Training

Training Week 233 & 234

By , April 15, 2014 6:46 am

Highlight of the Week(s): Getting a few longer distance runs in with friends!

Week233and234

Monday | March 31, 2014: teaching strength class
Strength: one dumbbell and resistance bands, Difficulty: easy, Felt: good
Tuesday | April 1, 2014: 3.2 m run (w/Kelly) + 3 m run (w/Emily)
Loc: Grayslake, Temp: 44°/39°, Time: 31:03, Pace: 9:44 avg, Difficulty: easy, Felt: good! Surprisingly not too annoyed with the 20+mph winds
Loc: Grayslake, Temp: 46°/44°, Time: 32:13, Pace: 10:44 avg, Difficulty: medium, Felt: winded
Wednesday | April 2, 2014: rest
Thursday | April 3, 2014: 4.6 m run (w/Kelly, incl 6 hill repeats)
Loc: Millennium Trail, Temp: 39°, Time: 48:13, Pace: 10:29 avg, Difficulty: medium, Felt: like I need to do more hill work!
Friday | April 4, 2014: teaching strength class
Strength: one dumbbell and resistance bands, Difficulty: medium, Felt: challenged
Saturday | April 5, 2014: 15.1 m run (2 m run + South Shore Half Marathon w/Rachel)
Loc: Milwaukee, Temp: 33°, Time: 19:55, Pace: 9:57 avg, Difficulty: medium, Felt: okay
Loc: Milwaukee, Temp: 33°/43°, Time: 2:13:56, Pace: 10:13 avg, Difficulty: medium, Felt: good at first / out of it at the end
Sunday | April 6, 2014: 3.6 m run (w/Efiters)
Loc: Rollins Savanna, Temp: 41°/45°, Time: 38:40, Pace: 10:46 avg, Difficulty: easy, Felt: okay

Monday | April 7, 2014: 11 m run (w/Kelly) + teaching strength class
Loc: Around Grayslake, Temp: 35°/34°, Time: 1:51:07, Pace: 10:06 avg, Difficulty: easy, Felt: good! So nice out!
Strength: one dumbbell and resistance bands, Difficulty: medium, Felt: good/hyper
Tuesday | April 8, 2014: rest
Wednesday | April 9, 2014: rest
Thursday | April 10, 2014: 6.5 m run (w/Adam)
Loc: Grayslake, Temp: 49°/49°, Time: 1:01:17, Pace: 9:26 avg, Difficulty: medium, Felt: fast! (when the wind was at my back for 2 miles)
Friday | April 11, 2014: teaching strength class + 10.1 m run (w/Valerie)
Strength: kettlebells/body bars mixed mode, Difficulty: medium, Felt: the workout needs tweaking
Loc: Millennium Trail, Temp: 48°/58°, Time: 1:40:44, Pace: 9:59, Difficulty: medium/hard, Felt: too sunny
Saturday | April 12, 2014: rest
Sunday | April 13, 2014: rest

Notes:

  • Yikes! I am behind on my training recaps! Life’s a little busy for me right now (with good stuff), so I haven’t been spending that much time on my computer. Anyway…
  • The only big note worth mentioning is how much I am struggling with the warmth and full sun. I am sweating out a ton of salt, which is highly unusual for me. This last Sunday morning I was really sick, I think due to dehydration (and stress, odd eating, high temps (85°F wtf), a hot tub and a few glasses of wine)… and woke up today feeling a bit blah as well, so a visit to the doctor might be in my future. Although! It looks like the cold and snow is back, so that should help. Ha ha ha. 

140415ilovesnoweveninapril

Link to Training Week 232

South Shore Half Marathon Race Report (2014)

By , April 5, 2014 7:39 pm

What is this blazing thing in the sky? Could that be… the sun?!

140405SSHM14-1

Ha ha. After a super windy week with a few dreary days, I was excited to see that the weather cooperated for the South Shore Half Marathon today in southern Milwaukee. Low winds and not a cloud in the blue skies! The race temperature started at 33°F and got up to 43°F. Heat wave! It felt so nice to run in the sun, though I apparently seem to be out of practice with it, as I ended the race feeling low on energy and with a huge salt patch on my forehead! Ha! 

But, not to get too far ahead of myself! You guys probably remember that the South Shore Half Marathon, put on by the Badgerland Striders, is one of my favorite, no-frills, cheapie races. The first time I ran it in 2011, it was under $14. Last year it was $13.99 ($12 + processing). This year, it was up to $17.14 ($15 + processing). I joked with Rachel that I was outraged by the price! Ha ha. Nope. It will probably still be the cheapest race I do this year. And, I think the reason it was a bit more is because they added chip timing this year! Getting fancy!

Cause, yeah. This race is not fancy. No shirt. No medal. Post race snacks from ALDI (if you finish fast enough to get some). Everyone gets a pair of gloves. Wonderful volunteers. Water/Gatorade/porta potties on course. An accurate course… perfect for a training run. Which is what Rachel and I made it today!

140405SSHM14-2

We ran two miles before the race to warm up, then had a few minutes before joining the back of the pack and taking off!

140405SSHM14-3

The race is an out and back on a trail that runs along Lake Michigan, then through some wooded areas. It’s a bit crowded in the beginning, but less so as you get a few miles in. 

140405SSHM14-5

It’s a really pretty trail, but for some reason, someone decided to throw some hills in there!

140405SSHM14-4

Ha. I know they are not that bad. Rachel and I decided that running those would make the “hills” at the Wisconsin Marathon seem like nothing! I also came up with a list of reasons the hills (and run, toward the end) felt so hard:

  1. I did hill repeats on Thursday
  2. It was too sunny
  3. Low electrolytes
  4. Too much weight gain (<— bingo)

We had a lot of fun, running, and chatting. And we didn’t have anyone drafting off of us, creeping on our conversation, like last year. Ha ha. Too bad! They could have heard me give away the menu for Christina’s bridal shower next Saturday, and the rest of my deepest, darkest, secrets (luckily, Rachel doesn’t charge for therapy hours while running). 

140405SSHM14-6

In the last four miles, I did run out of steam, and couldn’t even come up with things to talk about. This rarely happens to me – running out of things to say! I noticed my hands were swollen while running, and when I finished the race and felt the crusty salt on my face, I realized I was low on electrolytes. Looks like I need to try some salt tabs!

140405SSHM14-7

We finished the race in 2:14. It’s funny, the whole time, I felt like we were running faster than that (was hardly looking at the watch). I made sure to point out to Rachel that we ran the race 10 minutes faster last year (and that I did it 10 minutes faster in 2011). We’re excited to come back next year and add on another 10 minutes! The more time on the course, the more time you have to chat! 

140405SSHM14-8

After the race we walked to the Palomino Bar for brunch.  I really love talking to Rachel and hearing her life stories. I am sad I probably won’t see her until the Wisconsin Marathon, and not for much time then! Of course, I have The Longest Day relay on June 21st to look forward to!

Oh! And Dad ran his 5K this morning! He said the wind ending up being fine (phew), and, he PR’d – 28:38! Go Daddio!

140405fools

Ha, I love this Mom and Dad selfie. And especially that another couple is doing a selfie in the background, too!

Training Week 232

By , March 30, 2014 5:05 pm

Highlight of the Week: Riding my bike outside!!!!!!!!!!!! WOO HOO!!!!!!!!!!!!!!!!!!!! 

Week232

Monday | March 24, 2014: 9.15 m run (w/Kelly & Adam) + teaching strength class
Loc: Grayslake, Temp: 19°/21°, Time: 1:28:56, Pace: 9:43 avg, Difficulty: easy/medium, Felt: decent
Strength: one dumbbell and resistance bands, Difficulty: easy/medium, Felt: hyper! 
Tuesday | March 25, 2014: 3.2 m run (w/Kelly, Adam & Yvonne)
Loc: Grayslake, Temp: 25°/25°, Time: 31:55, Pace: 10:00 avg, Difficulty: medium, Felt: tired/sore calves
Wednesday | March 26, 2014: teaching strength class
Strength: plyo box, kettlebells & boxing, Difficulty: medium, Felt: okay
Thursday | March 27, 2014: rest
Friday | March 28, 2014: teaching strength class + 3.75 m run (w/Kelly & Dawn, incl. 4×800) + yoga class 
Strength: one dumbbell and resistance bands, Difficulty: easy, Felt: good
Loc: LSC, Time: 36:41, Difficulty: easy/medium, Felt: okay
Saturday | March 29, 2014: 21.2 m ride (w/Efit)
Loc: Grayslake to Libertyville and back, Temp: 31°/35°, Time: 1:53:12, Pace: 11.2 mph avg, Difficulty: easy, Felt: good!
Sunday | March 30, 2014: 10.1 m run (w/Valerie)
Loc: Rollins Savanna, Temp: 26°/36°, Time: 1:41:43, Pace: 10:04 avg, Difficulty: easy, Felt: great! (after that bathroom stop, ha!)

Notes:

  • I’ve noticed a pattern in my weekly workouts – I’m usually physically tired and sometimes achy for my Tuesday morning shakeout run. It makes sense. I take my rest day on Wednesday (so I haven’t rested in awhile), and I teach class Monday night (so  I’m sometimes sore from that). I was excited for my Wednesday rest day this week…  then I remembered I was teaching class that night! Ha ha, oops! But it was so fun to be back at the Wednesday night class. I took that class almost every week for about two years! We had a fun crew! Do you take your rest day on the same day each week?
  • Some firsts this week – first yoga class at the studio (another instructor did a practice class on us), first outdoor ride of the year and first “trail” run of the year! It was in the 30s and kind of windy for the ride, but I was so happy to be out on my bike! I just got it tuned up and it road so smoothly! And it was fantastic to be on the crushed limestone trail on Sunday – I prefer that surface over paved and miss it when it’s covered in snow and ice!
  • One more first! Data’s first walk of the year!

140330Datawalk

Link to Training Week 231

Random Thoughts Thursday 59

By , March 27, 2014 6:14 am
  • Bummer - Gina didn’t get selected in the lottery for the New York City Marathon. I read that 134,000 people entered the lottery. Whoa. I wonder what the odds were, of getting in, then, since at least 50,000+ people run the race, and they have spots for qualifiers, charity runners, and runners in the NYRR 9+1 program. I also wonder what they do with the $11 entry fee to enter the lottery. That’s $1,474,000! It’s too bad the lottery is so hard to win – it’s such a fantastic race! I hope Gina tries again next year.
  • Lately, I keep thinking how grateful I am for flexible start and end time at work. As long as we get our 9.5 hour days in, and work the core hours of the day, we have flexibility of when we start and stop work. I try to work 6:30-4:00 so I have more free time in the evening, but there have been a few times lately when I have started work as late as 8:00. However, I think doing this is kind of biting me in the butt. I feel so tired lately (poor sleep for the past few months) and getting up at different times every morning probably doesn’t help. A set schedule would probably be better. And not waking up a few times each night and having crazy nightmares (and crazy anxiety dreams). 
  • Good news! My car is paid off! Crazy to think I’ve had it for five years! Aww, here she is when we picked her out:

FX35-1_blankFIVEYEARS

  • Late last winter and spring, I wasn’t training for a marathon, but I often ran people’s marathon training long runs with them. I miss that. Just doing the long distance mileage and feeling great running it. I ran people’s long runs (marathon and half distance) with them this last Saturday, Sunday and Monday and really enjoyed it. Maybe I’ll get back to it this spring/early summer!
  • Oh! Because while I am not signed up for a marathon, I do want to run as many miles as I can on June 21st when I participate in The Longest Day with Rachel and her team, to raise awareness for Alzheimer’s and dementia research and support. I’ve donated to Rachel’s team the last two years, and I am excited this is the first time I can participate! The cause is close to my heart – my paternal grandfather had a form of dementia, and I really believe that there is more to be discovered about it, to help the people who have it, and to help the people supporting them. Here is my donation page if you would like to make a contribution! Rachel will be doing a big raffle like last year, so expect to see links to that, in the future!

Link to Random Thoughts Thursday 58

Training Week 231

By , March 23, 2014 12:50 pm

Highlight of the Week: Checking out a new-to-me trail with Rachel on Saturday in Janesville for my long run! And it was so awesome to have all that time to chat! Email just isn’t the same as being in person!

Week231

Monday | March 17, 2014: bike/run brick (11 m ride/2 m run) + teaching strength class
Loc: house, Time: 39:50, Pace: 16.6 mph avg, Difficulty: easy, Felt: great! until I got off the trainer and tweaked my back!
Loc: hood, Temp: 35°/35°, Time: 19:24, Pace: 9:42 avg, Difficulty: easy/medium, Felt: better at the beginning than the end
Strength: medicine balls & boxing, Difficulty: took it easy since my back hurt, Felt: lame-o
Tuesday | March 18, 2014: 3.2 m run (w/Kelly)
Loc: Grayslake, Temp: 24°/24°, Time: 32:31, Pace: 10:10 avg, Difficulty: easy/medium, Felt: sleepy, slow, a bit stiff
Wednesday | March 19, 2014: rest
Thursday | March 20, 2014: 5.25 m run (w/Kelly & Dawn, incl. 1 lap/2 laps/3 laps/4 laps ladder)
Loc: Libertyville Sports Complex (inside), Time: 49:41, Difficulty: medium, Felt: good despite a weird stomach
Friday | March 21, 2014: teaching strength class + 4.2 m run (w/Bobbi)
Strength: one dumbbell and resistance bands, Difficulty: easy, Felt: like maybe class wasn’t hard enough
Loc: Millennium Trail, Temp: 44°/43°, Time: 48:03, Pace: 11:26, Difficulty: easy (snow & ice to slow us down), Felt: good
Saturday | March 22, 2014: 13 m run (w/Rachel)
Loc: Janesville, WI, Temp: 38°/35°, Time: 2:12:56, Pace: 10:13 avg, Difficulty: medium, Felt: better after the first GU!
Sunday | March 23, 2014: 12.4 m run (parts with Bobbi, Dawn, Dave, Pablo, Stephanie & Perry)
Loc: hood, Temp: 19°/27°, Time: 2:14:49, Pace: 10:53 avg, Difficulty: easy, Felt: good, warm from the sun (in a good way)

Notes:

  • On Monday I couldn’t decide if I wanted to ride my bike or run after work. So… why not do both? Ha ha. I did a brick workout and really enjoyed the cycling then… completely tweaked my back getting off the trainer. Because I’m so graceful. Teaching class that night was interesting. I just had the class do lots of partner work. Hee hee! I was happy it was better Tuesday afternoon. I am not used to having back pain and I felt really uncomfortable.
  • The last two Saturdays, I’ve started out a longer run low on energy, and surprise, surprise, the first few miles felt really tough. Then I felt much better after eating something (especially with caffeine, it seems). Not sure why I did that two weeks in a row… but I am definitely one of those people who needs to eat closer to when they run. It’s funny, I attended a nutrition for athletes seminar last year and the lady was saying to get up two hours before you work out to eat and let your body digest your food, but that just doesn’t work for me. I do better if I eat something then go work out immediately. How soon before you do an endurance workout do you need to eat?
  • A few of my running buds met at my house Sunday and I planned out routes for them! It was fun to introduce people to the “hills” in my neighborhood. Ha ha. When we finished the run, I was so close to 40 miles for the week, I just had to finish it out. I don’t even have to check – I know that is my highest mileage week this year. And it got me to 100 miles for the month, too! I love to track this stuff, but I have to be careful not to compare it to the past when I was doing so much more. Every year (month, week, day) won’t be the same.
  • I might get out for my first outdoor ride of the year next week if the weather cooperates. Woo hoo! I hope it happens!

Link to Training Week 230

Random Thoughts Thursday 58

By , March 20, 2014 6:27 am
  • Some of the photos Steven took at the Frosty Footrace are featured in the April issue of Chicago Athlete! The editor reached out to me because of my blog, and Steven and I went through the photos and sent some in. It was really exciting to see which were picked (and that the Essential Fitness logo is so prominent!), and for Steven’s name to be credited in the publication! A few years ago Runner’s World  asked me for my photos of the Corn Maze 5K, and I uploaded them to their server… and eagerly awaited the magazine to hit the newsstand… and the photos weren’t used. I was a bit bummed. So, yay, redemption! And I must say, it really makes me happy that Steven loves taking photos and gets in to taking them at races. (click image below to see larger)

140320chicagoathletestevenpics

  • Ooo, speaking of redemption! This weekend is Gina‘s husband’s (Steve) redemption half marathon (Dallas RnR), after the short course at the Texas Half in February! Gina kicked butt at her redemption race, and I know Steve will as well! I can’t wait to hear all about it. I love hearing about their runs, and races, and visits to the running store, and Luca cheering on the runners, TELL ME EVERYTHING… hee hee. 
  • Speaking of Texas… I am planning to go there next month. And trying another half, with Gina, the day after her birthday! I wonder if that will be my next race. I don’t have anything planned for this month, and the few things I was looking at in April are really tentative. Eh. This might be a year of “less” races. Ha. That doesn’t mean less races = higher quality though! Ha ha ha. 
  • I really need to get better at sorting laundry when mine is mixed with other people’s. I am sure you remember the pink sock incident (not to be confused with this one), where my sock accidentally found itself in Andrew’s care and he held it ransom?!?! Sigh. I still have nightmares about that. That poor sock. Anyway. Gina told me awhile ago that she somehow ended up with a bra of mine, from when she was here in December. We both wear black Champion bras (just different sizes… but very close), so it makes sense. I am not sure why it did not occur to me to see if I had her bra, but sure enough, I do, and have been wearing it. Here is the thing – if I wear your clothes, to work out in… um. You don’t want them back. Sorry, Gina! I owe you a bra!
  • People have been getting Christina’s party invites and RSVPing! EXCITING! It greatly amused me to make this adjustment to the back of my maternal grandma’s invite. Kohl!

140314kohl

  • This was my first time using Shutterfly for something like this (I have only used them to print photos before). I was really pleased with the product!

140320CHRISTINAinvite1

  • This post is FULL of links. And if you are like me, you hover over a link before clicking on it, then look in the status bar (bottom left) of your browser to see what that link is. Well, guess what has NOT been working on Chrome for a long time? That link hover over thingy. Sigh. It’s making me nuts. I keep looking up how to fix it, and can’t figure it out (this isn’t working). Wah! Maybe I should uninstall and reinstall Chrome. It’s making me nuts. And I know this is completely boring, but I am sharing it in case someone else knows how to fix it. Ha!
  • The other day I was venting to my mom about something that bugged me, and she gave me amazing advice that gave me the power to take control of the situation. I really needed that reality slap. Friends! Family! I have been a turd lately! Continue to give those to me (reality slaps, not turds)!

Link to Random Thoughts Thursday 57

Training Week 230

By , March 16, 2014 6:04 pm

Highlight of the Week: Having a blast teaching the Saturday cycling class!

Week230

Monday | March 10, 2014: 8 m run (w/Kelly) + teaching strength class
Loc: Grayslake, Temp: 37°/35°, Time: 1:18:37, Pace: 9:50 avg, Difficulty: easy/medium, Felt: good/overdressed/getting sick
Strength: medicine balls & boxing, Difficulty: easy, Felt: okay! scratchy throat – hard to instruct!
Tuesday | March 11, 2014: rest (sick)
Wednesday | March 12, 2014: rest
Thursday | March 13, 2014: rest
Friday | March 14, 2014: teaching strength class + 5.5 m run (w/Bobbi) + 3.7 m snowshoeing (w/Jobi)
Strength: medicine balls & boxing, Difficulty: easy, Felt: happy
Loc: hood, Temp: 46°/47°, Time: 57:13, Pace: 10:24, Difficulty: easy, Felt: good! warm! happy!
Loc: Grant Woods FP, Temp: 49°/48°, Time: 1:12:37, Pace: 3.1 mph avg , Difficulty: easy, Felt: great
Saturday | March 15, 2014: teaching cycling class + 12 m run (w/Bobbi) + 2.6 m walk (w/Steven)
Loc: Efit Studio, Time: 46:18, Pace: 18.2 mph avg, Difficulty: medium, Felt: good/encouraging
Loc: Grayslake, Temp: 34°/38°, Time:2:15:41, Pace: 11:18 avg, Difficulty: easy, Felt: gassed for the first 5, better after GU break
Sunday | March 16, 2014: 3.5 m run (incl. 4×400)
Loc: hood, Temp: 22°/21°, Time: 35:05, Pace: 10:02 avg, Difficulty: hard, Felt: heavy/off

Notes:

  • Ugh. I dislike that I crammed so much in to the last three days of the week, but that is what happens sometimes. My schedule will (hopefully) be better managed next week (and hopefully the cold I had will not come back).
  • I enjoyed teaching the Saturday cycling class so much. I am kind of bummed I only taught two this year! Maybe I will teach more next year! I know I will definitely be in for more club outdoor rides in the upcoming months!
  • Speaking of cycling, I’ve been reading RAGBRAI: America’s Favorite Bicycle Ride, and am getting so excited for my one day RAGBRAI ride with Will (here’s our route!). I am really looking forward to talking about the ride with him. I’m going to wait until he is not planning something else though, to do that, ha ha!
  • I am SO HAPPY Bobbi is back to running (after a pesky shoulder injury). Man. I missed our run chats, the first few months of the year! I just feel so good after, even if the run was not the easiest! Hee hee. For our long run together on Saturday, we stopped at the post office to drop off my snister’s bridal shower and bachelorette invites (hence the pic*). I always think it’s fun to “run” my errands. Are you able to “run” any errands?
  • The weekly running speedwork streak continues! Barely. See poor planning above. I left speedwork for Sunday. The day after cycling intervals and a long run. Brilliant. I cut 8×400 down to 4×400, but actually, am really happy I did any intervals, at all! Gotta move them back to midweek, next week.
  • It was nice that the half mile park loop was mostly clear for Sunday speedwork, and that it’s been a bit warmer! Yes, even though I dislike spring**, I did like the warmth on Friday!

Link to Training Week 229

*Ha ha, that is the post office she sometimes takes Fake Meats packages to for Steven, so it was even funnier. To us. Only. I know.
**I actually have so many fun springs things going on this year, I MIGHT actually like it!!!

Training Week 229

By , March 9, 2014 9:38 am

Highlight of the Week: Having company for all my runs!

Week229

Monday | March 3, 2014: teaching strength class
Strength: Medicine Balls and Boxing, Difficulty: easy (even # in class w/partner work), Felt: a bit off my game (too tired)
Tuesday | March 4, 2014: 3.2 m run (w/Kelly)
Loc: Grayslake, Temp: 23°/21°, Time: 30:56, Pace: 9:40 avg, Difficulty: medium, Felt: harder than it should’ve/super warm!
Wednesday | March 5, 2014: rest
Thursday | March 6, 2014: 4 (?) m run (w/Kelly & Dave, incl. 1/2/3 ladder) + 4.1 m run (w/Anne)
Loc: inside, Time: 37:34, Difficulty: easy/hard (intervals), Felt: too hot
Loc: Buffalo Grove, Temp: 24°/26°, Time: 52:34, Pace: 12:49 avg, Difficulty: easy, Felt: okayish – heart burn

Friday | March 7, 2014: teaching strength class + 4 m run (w/Kelly)
Strength: Medicine Balls and Boxing, Difficulty: same as Monday, Felt: good! Excited to have Bobbi back in class
Loc: Grayslake, Temp: 11°/16°, Time: 41:30, Pace: 10:22, Difficulty: medium, Felt: out of energy
Saturday | March 8, 2014: 10 m run (w/Bobbi)
Loc: Gurnee, Temp: 27°/25°, Time: 1:52:02, Pace: 11:12 avg, Difficulty: easy, Felt: good
Sunday | March 9, 2014: 7.3 m bike + 20 mins yoga
Loc: home, Time: 30:09, Pace: 14.5 mph avg, Difficulty: easy, Felt: all messed up from DST
YogaWorks AM/PM Beginners DVD

Notes:

  • I have actually done speedwork every week for the last four weeks! This is very impressive… for me. Ha ha. I wonder how long I will keep it up?! My prediction is that I will stop after the Wisconsin Half on May 3rd. 
  • Every morning when I wake up and stretch, I have really weird cracking around my neck and clavicle! I stretch on the days that I teach strength classes, but that’s it, so I decided to do some yoga at home this morning. YAWN.
  • Besides riding my bike more this spring, I am looking forward to playing on a softball team in May! It’s something Steven and I have talked about doing for a few summers! I hope it’s as fun as I remembering it being from childhood! Is anyone else playing any team sports this spring or summer? 
  • Aww, that makes me think of when Steven and I were on a bowling league in 2008, and it was just the two of us, because we hadn’t made many friends out here yet and didn’t know anyone else to be on our team. Things have really changed! I feel grateful we have so many local friends now!

Link to Training Week 228

Training Week 228

By , March 2, 2014 10:07 am

Highlight of the Week: An Efit student told me they thought my Friday class was “really fun”! And teaching my first cycling class at Efit on Saturday. 

Week228

Monday | February 24, 2014: 13 m bike + 3 m run + teaching strength class
Loc: inside, Time: 45:00, Pace: 17.3 mph avg, Difficulty: medium, Felt: challenged
Loc: hood, Temp: 24°/24°, Time: 30:56, Pace: 10:18 avg, Difficulty: easy, Felt: dead from the bike ride/annoyed w/the wind
Strength: Resistance Bands & Body Bars, + step, Difficulty: easy/medium, Felt: hyper
Tuesday | February 25, 2014: 3.2 m run (w/Kelly)
Loc: Grayslake, Temp: 14°/13°, Time: watch messed up, Difficulty: easy/medium, Felt: tired (body)
Wednesday | February 26, 2014: rest
Thursday | February 27, 2014: 4 (?) m run (w/Kelly, incl. 3×4:00)
Loc: Libertyville Sports Complex, Time: 38:11 (if my watch is right), Difficulty: easy/medium, Felt: good (maybe that means I wasn’t working hard enough)
Friday | February 28, 2014: teaching strength class
Strength: Medicine Balls and Boxing, Difficulty: easy/medium, Felt: excited to try a new workout
Saturday | March 1, 2014: teaching cycling class + 3 m run (after class, w/Efiters)
Loc: inside, Time: 47:30, Pace: 17.5 mph avg, Difficulty: medium, Felt: pumped
Loc: Grayslake, Temp: 18°/19°, Time: 36:56, Pace: 12:18, Difficulty: easy (but super slippery – had to walk some), Felt: hungry

Sunday | March 2, 2014: 8.55 m run (last 5 w/Dawn & Pablo)
Loc: Park School (Round Lake), Temp: 5°/9°, Time: 1:36:30, Pace: 11:17 avg, Difficulty: easy/medium, Felt: too cold

Notes:

  • On Monday, I tested out the bike ride I was going to teach (really, lead) at Saturday’s indoor Efit cycling session, and I really enjoyed it! I made a playlist that was 47.5 minutes long, and planned out something different for each song – warm-ups, cadence drills, intervals (speed sessions), endurance work, standing, cool-down, whatever… it was so much more fun (and purposeful) to ride my bike with something planned, even though I usually do some intervals on it, when I ride indoors.  And I think the class went well, too!
  • I had some “mystery” runs this week. Ha ha. On Tuesday, despite each mile split being 10:35 or below, the Garmin said my average pace was 10:42. I have no idea how far I ran when I did intervals on Thursday, which actually isn’t making me too nuts (I’m not really caring about mileage this year). And Sunday’s run just made me laugh. It was  a hard effort in the snow, wind and cold air… and I felt like I was pushing it. My average pace was no where near where I thought it was, though! Dang, that snow slows me down. 
  • Speaking of snow, when I was running on Sunday in the street, a huge plow was coming my direction, so I ran to the other side of the ride. The plow driver honked twice and gave me the thumbs up! Ha ha. It was nice to have a, well, nice interaction with a driver!

Link to Training Week 227

Frosty Footrace 2014 5K Race Report

By , February 24, 2014 6:23 am

The Frosty Footrace is typically my only “goal” 5K race of the year. I typically train for it. Or, at least have taken off some weight so running fast doesn’t feel so freaking awful. 

140223FF1

Ha! Not this year, though! I was in no way prepared to “race” a 5K. No way, at all. I was dreading the race most of the week, and feeling disappointed in myself, both of which are unusual for me. Note: it probably doesn’t help that a lot of work stress has been seeping in to my weeknights and weekends and I am very NOT chill lately.

140223FF2

But I gotta run it, right? It’s in my town, and the field is so small I usually place in my age group*. And I had signed up back in October or something silly. And Erin was coming from the city to run it, and a few people from Efit (and my running club) were there as well. It was nice to visit with everyone!

140223-006FF3

So, I tried to find the least painful way for me to “race” this 5K (read: maybe still have some hope of placing – because when this type of race is your only chance to place you feel like a putz if you didn’t “push it”), and decided intervals would be the way to go. I figured I would be faster, overall, if I gave myself little breaks from the speedier parts of the run. Plus, I hadn’t done intervals yet last week. 

140223FF4

It sort of worked! I ran 8x400s with .15 mile recoveries. The intervals were all over the place (thanks, hills and diminished VO2 max capacity), but it got me to the finish line in 26:48, which surprisingly, was first place in the 25-29 age group. Ha! All the 30-34 age group placers finished in front of me, so if I want to place next year (I’ll be 30), I better run closer to what I did in 2013 – 23:27! But, cough, that would require training, cough cough. We shall see what state of mind I am in next year!

140223FF5

Enough with the whining! I am grateful I can run, at all, and it’s fun to get an age group award. 

It’s time to throw this race some props. This is my sixth year running it, because I like it so much! It’s put on by the Round Lake Area Park District, and proceeds benefit programs for the area! The race is inexpensive ($20 pre registration, $25 day off), the set up is great, they do five year age groups with awards in 1st-3rd (along with overall), the serve warm soup after the race, volunteers are fab and… it’s less than a fifteen minute drive from my home. The race goes along a commercial drive, through a neighborhood, on a paved trail, and back on to the commercial drive. Even though there is potential for treacherous conditions with the race being in the end of February each year, they do a great job clearing snow, and putting salt and sand down. 

And I love that in the last three years they have switched from giving out a long sleeved tee to a stocking hat. I don’t need any more race shirts. Funny though, I was complimenting them on the hat versus shirt thing yesterday and one of the volunteers was like “I wish we still got shirts!” Would you prefer a stocking cap or a long sleeved cotton shirt for a winter race?

Another cool thing they did this year, to celebrate the park district being around for 40 years was hand out an award to the runner in 40th place! Fun!

140223FF6

And! Super heroes were there to promote a race they are having in September. The kids really seemed to get a kick out of that (I am a bit bummed I missed a photo op with them before the race – they were gone when I finished). 

140223FF7

There are only two “bad” things about this race. 1  - it starts really late. It used to start at 11:00 and they moved it back to 11:30 this year (there was supposed to be a youth race at 11:00 but they didn’t have it due to enrollment, I think). So close to lunch, and it kind of takes a chunk out of the middle of your day! But it’s close to home, so whatever. And 2 – there are hills on the course. Ha ha ha. Just makes the 5K race effort even harder. And even cooler, that it was a PR for me, when I ran it last year!

*And we all remember what happened last year… Ha! That is all I am going to say about that!

Panorama Theme by Themocracy

44 ‘queries’.