Category: Running + Training

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

Training Week 277

By , February 13, 2015 7:59 am

Highlight of the Week: Running in Playa del Carmen!!!!!!!!!!!


Monday | February 2, 2015: 5.5 m run (incl. 3×1 mile) + 6.5 m bike + teaching strength class
Loc: treadmill, Time: 55:55, Pace: 10:10 avg, Difficulty: hard, Felt: horrible
Bike Time: 30:00, Pace: 13.0 mph, Difficulty: easy, Felt: good
Strength: resistance bands, Difficulty: easy (mostly observing), Felt: good!
Tuesday | February 3, 2015: 5 m run
Loc: hood, Temp: 6°/9°, Time: 53:01, Pace: 10:36 avg, Difficulty: easy, Felt: too cold
Wednesday | February 4, 2015: 14 m run (first 5 w/Kelly)
Loc: LSC, Time: 2:19:18, Pace: 9:57 avg, Difficulty: easy, Felt: clunky and tired
Thursday | February 5, 2015: rest
Friday | February 6, 2015: 5 m run (w/Gina)
Loc: Playa del Carmen, Temp: 64°, Time: 47:35, Pace: 9:30, Difficulty: easy, Felt: good
Saturday | February 7, 2015: 5 m run (w/Steve)
Loc: Playa del Carmen, Temp: 68°, Time: 50:52, Pace: 10:11 avg, Difficulty: easy, Felt: good
Sunday | February 8, 2015: 6.5 m run (first 4.3 w/Gina)
Loc: Playa del Carmen, Temp: 66°/68°, Time: 1:00:19, Pace: 9:17 avg, Difficulty: easy, Felt: good


  • Monday was NOT my day. Speedwork on the treadmill felt so hard (I have a theory that our treadmill is faster than it says. I’d like to think that is the reason I felt like I was about to fly off the back. Ha ha.), and I messed up the workout tracker on my phone during my bike ride. It made me feel stupidly frustrated.
  • In fact, I felt a bit rushed and meh the first three days of the week. I knew I was trying to cram workouts in before I left for vacation on Wednesday night and that didn’t feel right!
  • But! Everything was super relaxing and chill on vacation in Playa del Carmen, Mexico. Ahhhhh. It was my first time in Mexico! I absolutely loved running there! Our condo was really close to a bike trail that lead to several good places to run and I took advantage of it. It was so nice to run outside in a tank top and shorts!

Link to Training Week 276

This must be why people use training plans

By , February 2, 2015 6:03 am

I typically wing the majority of my race “training.” My training “plans” tend to consist of me looking at the calendar to see when the race is, then back tracking weekend by weekend to see what kind of long runs I should do to get ready. Then I just do whatever I feel like the rest of the week. Super dedicated and purposeful, no? Ha ha.

This spring is a bit different. I am doing the same 5K in February and half marathon in May that I always do, but I also added a goal 5K in March and an ultra in April. That’s kind of all over the place. So I actually wrote myself a training plan. And have actually been following it, for the first four weeks. Gasp! So I CAN follow a plan!

Of course, note that the plan only consists of a day of speedwork and the weekly long run. Ha ha, so, still, not a plan. I am still winging the other five days of the week.


Note: this plan has since been revised – the 2×2, 2×3 and 4×2 sessions are only to be done 1x, not 2x (that would be cray cray!)

But I am finding it really helpful that I did write this plan. Or maybe I should call it a guide? Either way, it’s been kind of tricky to keep track of what I should be doing to prepare for a 5K PR and an ultra simultaneously (and what about that half?). I forget, from time to time, why I have such a long run on my calendar if I am training for a 5K. Then I remember, “Oh yeah! The ultra!” then think “good thing I wrote that all out.” Ha ha.

Time is getting away from me. I feel like I have all the time in the world before these events, but I don’t. My goal half marathon is three months from today. Three months out is when I started doing really focused training for the Dallas Marathon, and that was all I was focusing on! Oops. I hope this plan/guide can get me where I need to be, since I can’t seem to keep it all straight in my head. (Now, if only it could take care of my eating for me, too… cause you definitely can’t out run a bad diet!)

Are you a plan follower or do you like winging it?

Ahh, I just love to wing it and do whatever I feel like. I really struggle with being told what to do, every day… even if it’s something I wrote out! Ha!

Training Week 276

By , February 1, 2015 5:02 pm

Highlight of the Week: Teaching cycling class at Efit on Saturday!


Monday | January 26, 2015: 8 m run (w/Yvonne (all) & Kelly (first 5.6)) + teaching strength class
Loc: Grayslake, Temp: 14°/14°, Time: 1:11:15, Pace: 8:53 avg, Difficulty: easy, Felt: good
Strength: ankle/hand resistance bands & dumbbells, Difficulty: easy (mostly observing), Felt: meh (mentally)
Tuesday | January 27, 2015: 6.3 m run (incl. 6x”800,” 5.8 w/Kelly)
Loc: LSC, Time: 57:17, Pace: 9:06 avg, Difficulty: easy/medium, Felt: pretty good!
Wednesday | January 28, 2015: rest
Thursday | January 29, 2015: 8 m run + 15 m bike
Loc: hood, Temp: 33°/33°, Time: 1:17:15, Pace: 9:39 avg, Difficulty: easy, Felt: okay, took legs 5 miles to wake up
Bike Time: 54:49, Pace: 16.5 mph avg, Difficulty: medium/hard, Felt: good – excited to try the workout at Sat class!
Friday | January 30, 2015: teaching strength class + 4 m run (w/Dawn, incl. 2 miles @ her tempo) + 12 m run
Strength: resistance bands, Difficulty: easy, Felt: ok
Loc: LSC, Time: 40:47, Pace: 10:12, Difficulty: easy, Felt: good
Loc: hood, Temp: 30°/29°, Time: 2:02:12, Pace: 10:11 avg, Difficulty: esay, Felt: okay – took legs forever to warm up
Saturday | January 31, 2015: teaching cycling class (17.7 m) 
Bike Time: 53:53, Pace: 19.7 mph avg, Difficulty: easy, Felt: great – psyched to be teaching cycling
Sunday | February 1, 2015: 4 m run + teaching fitness boxing + 6 m run
Loc: hood, Temp: 27°/26°, Time: 42:48, Pace: 10:42 avg, Difficulty: easy, Felt: fun to run in the snow!
Strength: boxing and body weight workout (w/Lebert Equalizer), Difficulty: easy, Felt: good
Loc: treadmill, Time: 59:15, Pace: 9:53 avg, Difficulty: medium, Felt: physically fine, sweating like crazy!


  • I ran indoors three times this week (twice at the indoor track and once on the treadmill) and my body seems to be dealing with it much better than before. I remembered to switch directions half way through, at the track, and I think that helped.
  • Ugh, the treadmill. I suck at it. No mental strength, what-so-ever. But we have a blizzard happening right now so I’m happy to have the option to use it! I don’t even remember the last time I used ours… I think it’s been at least three to four years! The funny thing is that when Steven and I trained for our first “distance” race, the Wisconsin Half Marathon in 2009, we used it for almost every single run!
  • I had a lot of fun teaching my first indoor cycling class of the year this Saturday. I have one more at the end of the month. That was actually the next weekend class I was going to teach, but it seemed so far away! So I added a fitness boxing class on the 14th, too. (There are four instructors, and we rotate who teaches what which weekends).
  • I am four for four with my speed sessions this year! Next week is three mile repeats – eek!
  • And speaking of being four for four, where I am after the first month of the year? Well, since you asked (ha ha ha, riiiiiight)… I ran 202.4 miles in January, and (indoor) cycled 74.7. I taught eight strength classes, two fitness boxing classes, and one cycling class. I did four strength sessions on my own. And I did not snowshoe. In February, I would like to do more strength sessions on my own, and get out there to snowshoe, at least once! We have the snow now!

Link to Training Week 275

Frozen Zucchini 5K Snowshoe Adventure 2015

By , January 28, 2015 5:07 am

Without the snowshoes, ha ha. 

Ahh, first race of the year is DONE! Woo hoo!


Oh my gosh that picture makes me laugh!

I like starting my year off with a January race… because I like the idea of doing one race a month! I’ve only achieved that once – in 2011. Maybe I will again this year?

Anyone else aiming for the one race a month this year? (or maybe that is waaaay too easy for ya!)

This is actually the only race I’ve ever done in January (in 2011 and 2014)! And I plan to keep doing it in the future, if I am in town (although I may wait to sign up only if there is enough snow to snowshoe).

I first signed up for this race because the concept of running in snowshoes blew my mind so hard I had to try it out. And… I found out it’s super challenging. Really, the most intense kind of racing I’ve ever done. I love the way it pushes me, so I have been back for more. And bonus, the group, Smart Farm, that puts on this race is hella cool – they run an “educational” garden so people in the community can learn about “their agricultural heritage, organic gardening, the slow food movement, and best practices for living ‘green,’ sustainable lives. ” Hence, the title, Frozen Zucchini. Cute, no?

And man, they have some of the best swag ever!


I mentioned how awesome their swag is at packet pickup, and the lady giving me my packet said “I have never heard that word before, but you are the third person to say it today!” Ha ha.

Okay, on to the race! The course is two loops that make up a 5K. As you know, no snowshoes were allowed. We were warned that there was a lot of ice on the trail, and heavily encouraged to use Yaxtrax, but a failed experience with them several years back has made me doubtful of their usefulness* on straight-up ice, so I just wore my trail shoes. And was fine. But probably only because we got a light dusting of snow the night before, which made the ice more manageable to run on. The course was very well marked with orange spray paint, and there were a lot of volunteers out there, warning us about really icy spots.




It ended up being more like a cross-country race – we were on and off snow-dusted grass, to icy and snow-dusted paved trail, to sometimes (rarely) dry trail. It was still really challenging, especially with 20 mile per hour winds, and snow sometimes blowing in our faces. But it was FUN. I found myself wishing I would be out there longer.  Rachel was visiting to do the race with me, and, well… she’s my ultra buddy! Running “only” 3.1 miles with her just isn’t enough! Although, I did tell her during that run that my maximum on a course like that would probably be 5-6 miles. And while I was warm enough when we were running, I was very happy to change after the race! Ha ha ha.


Seen at the finish line!

We ended up averaging 11 minute miles. Which, during and after the fact, I think is very good, but is not what I was expecting going in to the race. The race wasn’t chip-timed, so we lined up near the front, and thought we’d be able to go pretty quickly, since we’ve done trails before. Ha ha! Not so much! People were flying by us! I was impressed by how fast they were going on that course!

After the race, a photographer asked us for our names, and said he took our photo and planned to run it in the Daily Herald (our local paper). Our photo didn’t end up in the print copy, but we were in the digital one (and the same article, with a quote from me, was in both). Fun! It pays to wear goofy outfits, guys!


Also, this caption says that Smart Farm (well, “Fun,” a typo, ha ha) grows their produce for local pantries. Cool!

I would be lying if I said I wasn’t a bit bummed I didn’t get to race in snowshoes. Especially because I really wanted Rachel to experience it (she had actually been training in them… unlike me!)! But, that is a risk with this race – you don’t know if there will be enough snow. I didn’t do it one year for that reason (and missed the other year because I was out of town). Maybe next year we’ll have snow again. Or maybe I will try one of these snowshoe races in the Madison-area that Rachel has been telling me about! We’re so awesome at falling on the trails, Rachel needs to try it on the snow, too, ha ha (surprisingly, neither of us bit it during this race).

With or without snowshoes, it was a fun race, and a great way to kick off the racing year! And it made me even more stoked about the (longer) races Rachel and I will be doing together in the upcoming months!


*Although I do wonder if the newer model with spikes would be better

Training Week 275

By , January 25, 2015 5:52 pm

Highlight of the Week: Running my first race of the year with Rachel!


Monday | January 19, 2015: 14 m run (first 5 w/Kelly) + teaching strength class
Loc: Grayslake, Temp: 23°/26°, Time: 2:23:36, Pace: 10:15 avg, Difficulty: easy, Felt: good, underdressed
Strength: ankle/hand resistance bands, Difficulty: medium, Felt: great/excited about the new workout
Tuesday | January 20, 2015: 6.5 m run (w/Kelly)
Loc: Grayslake, Temp: 31°/32°, Time: 1:04:33, Pace: 9:56 avg, Difficulty: hard, Felt: sleepy tired, overdressed
Wednesday | January 21, 2015: rest
Thursday | January 22, 2015: 7.2 m run (incl. up/down ladder)
Loc: hood, Temp: 33°/32°, Time: 1:00:46, Pace: 8:27 avg, Difficulty: medium, Felt: really good
Friday | January 23, 2015: teaching strength class + 6 m run (w/Dawn)
Strength: ankle/hand resistance bands, Difficulty: easy (mostly observing), Felt: good
Loc: Grayslake, Temp: 28°/28°, Time: 1:01:44, Pace: 10:17, Difficulty: easy, Felt: good, finally dressed right
Saturday | January 24, 2015: 16 m run
Loc: Around Round Lake, Temp: 30°/39°, Time: 2:50:59, Pace: 10:41 avg, Difficulty: easy (except for ice), Felt: good
Sunday | January 25, 2015: Frozen Zucchini 5K Snowshoe Adventure (w/Rachel) + 15 m bike
Loc: Citizen’s Park, Barrington, Temp: 29°/29°, Time: 33:27, Pace: 11:00 avg, Difficulty: easy, Felt: good
Bike Time: 1:05:55, Pace: 13.7 mph avg, Difficulty: easy, Felt: laaaazy


  • I didn’t run indoors at all this week, and I didn’t feel sore at all this week, either. And that was with a mileage increase (since I did last week’s long run on Monday)! So maybe my body doesn’t dig the indoor track… or maybe it was just getting used to starting speed work again. I will pay attention to how my body feels if I hit up the indoor track again.
  • Speedwork this week was one of my most dreaded workouts – the up/down ladder – 400 m, 800 m, 1200 m, 1600 m up… then back down, 1200 m, 800 m and 400 m. Starting out fast, getting slower for the mile, then speeding back up. It went surprisingly well. Yay!
  • When Rachel was visiting she reminded me that the RAGBRAI route announcement was yesterday. AHHH!!!! GUYS! They are stopping in Cedar Falls this year! That is super close to my hometown, which means I bet I can get Dad to do a leg again, and hopefully Will (my brother-in-law) can join this year, since he had to back out last year (to go to a wedding). YAY!!!!!
  • Rachel and I really enjoyed the race! Of course, it was a bit of a letdown not to use our snowshoes, but I know we will have more opportunities this year, and, dang, it was still challenging on the snow dusted grass and ice!!!
  • While Rachel was here we signed up for our Michigan ultra and booked our hotel. Woo hoo! I am signed up for races in two new to me states this year (MN and MI) and have two girls’ weekends planned out of it!
  • Next weekend I am teaching at Efit both days – cycling on Saturday and fitness boxing on Sunday. I am looking forward to my first cycling class of the year! The workout is really heavily music based (I use it as a tempo guide) and I am excited to work on my playlist!

Link to Training Week 274

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