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By kilax, September 2, 2018 2:54 pm

Highlight of the Week: Doing speedwork! Riding my bike! Rainy runs!

Monday | August 27, 2018: 4 m run + teaching strength class
Loc: hood, Temp: 80°/79°, Time: 41:24, Pace: 10:20 avg, Difficulty: medium, Felt: miserable, then better when I picked up the pace
Strength: dumbbells & cardio/core, Felt: good! so sweaty
Tuesday | August 28, 2018: rest
Wednesday | August 29, 2018: 4.5 m run + teaching strength class
Loc: Lakefront Trail, Temp: 73°/67°, Time: 45:15, Pace: 10:03 avg, Difficulty: easy, Felt: tired but good
Strength: Airex pad, kettlebells, boxing, Felt: great
Thursday | August 30, 2018: 3 m run
Loc: hood, Temp: 68°/68°, Time: 28:52, Pace: 9:37 avg, Difficulty: easy, Felt: good
Friday | August 31, 2018: teaching strength class + one-on-one session
Strength: dumbbells and slam balls, Felt: good, sweaty
Saturday | September 1, 2018: 16 m ride + 4 m run (incl. 4×400)
Indoor Ride Time: 59:20, Pace: 16.2 mph avg, Difficulty: easy, Felt: good, glad to be back on the bike
Loc: hood, Temp: 72°/72°, Time: 38:46 Pace: 9:41 avg, Difficulty: mostly easy, Felt: good, enjoyed the rain
Sunday | September 2, 2018: 10 m run
Loc: VP Woods Loop, Temp: 69°/70°, Time: 1:47:10, Pace: 10:43 avg, Difficulty: easy-ish, Felt: good, but heavy

Notes:

• As of my Monday run, I’m officially sick of hot weather. It was in the low 80s with whatever high humidity and high dew point when I started my run (at 5:30 am), and just BLAH. I’m grateful we haven’t had many more mornings like that (I know lots of people have that more often), but I don’t think I have the mental capacity to ignore it anymore.
• Wednesday’s run was much more enjoyable – cloudy/moody and rainy! As long as I have my visor for a rainy run (and it’s not a downpour), I’m happy!
• During Thursday’s run I chatted with a neighbor that I haven’t before! She was so sweet, telling me to be safe and offering for me to cut through her yard whenever I want.
• Part of the reason she was telling me to be safe was because they are repaving the two-lane highway we live off of. I’m SO EXCITED for our road to be repaved. It’s the road I spent the most time running on, and it would be a dream to have paved shoulders and not have to run on the rocks anymore.
• I taught strength class on Monday, Wednesday, and Friday, and whoa that wore me out! I felt like a pile of bricks each morning after. I also did a one-on-one session this week, for the first time in almost three years.
• I hit my 200th run of the year on Sunday!
• My pool posted pictures of the “annual” maintenance they are doing which made me understand why it’s taking an entire month – it looks like they are doing a lot more than annual maintenance!

• I remembered the tidbit my RTT post ate – it was about my watch. It usually bugs me that it buzzes when it disconnects and reconnects to my phone, but on Monday night it saved me some hassle – I was about to leave the studio when it buzzed that it was disconnected – I had left my phone inside!
• Monthly recap! In August I ran 108.3 miles (21 runs), cycled 0 miles (eek) and swam 3,277 yards (3 swims). My coldest run was 63°F and my warmest was 89°F. I taught 9 strength classes,1 fitness boxing class, did 1 one-on-one session, and attended the Efit Games. I ran in my most states per month in August – five! August was a crummy month for me, workout-wise, and I feel it. September will be better!

Link to Training Week 462

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By kilax, August 26, 2018 2:38 pm

Highlight of the Week: Swimming outside!

Monday | August 20, 2018: 6.55 m run + teaching strength class
Loc: VP Woods Loop, Temp: 73°/73°, Time: 1:10:25, Pace: 10:45 avg, Difficulty: medium, Felt: decent
Strength: BOSUs, Felt: good
Tuesday | August 21, 2018: 5 m run
Loc: hood, Temp: 68°/69°, Time: 53:02, Pace: 10:36 avg, Difficulty: easy, Felt: good
Wednesday | August 22, 2018: rest
Thursday | August 23, 2018: massage
Friday | August 24, 2018: teaching strength class + 3 m run + 1,000 m swim
Strength: Dumbells & core/cardio, Felt: good
Loc: Grayslake, Temp: 63°/64°, Time: 29:07, Pace: 9:41, Difficulty: easy, Felt: good
Loc: Grayslake Pool, Air Temp: 64°/62°, Time: 19:57, Pace: 2:00 min/100 m, Difficulty: easy, Felt: good
Saturday | August 25, 2018: 3 m run
Loc: Line Creek Trail, Temp: 80°/83°, Time: 30:55, Pace: 10:18 avg, Difficulty: easy, Felt: good
Sunday | August 26, 2018: rest

Notes:

• Monday night’s strength workout was fun! We used BOSUs, which I usually use with a weight, but this time I used them as the weight (and on the floor from time to time), and thought it was fun to do something different. Hopefully my workouts don’t feel as repetitive to my students as they sometimes do to me. I try to freshen things up without making crazy complicated moves, but I feel stale sometimes.
• Swimming in the outdoor pool is so much more enjoyable than indoor! Unfortunately, I swam in it on the last day it’s open for the season, and the indoor pool I go to is still closed until September 15.
• We traveled to Kansas City this weekend, and I chose sleep over getting longer workouts in. I’m looking forward to being home more in September, and working out more. I feel off when I don’t. (But am grateful for anything I get in!)

Link to Training Week 461

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By kilax, August 19, 2018 5:57 pm

Highlight of the Week: Runs with friends!

Monday | August 13, 2018: 3 m run + teaching strength class
Loc: hood, Temp: 82°/82°, Time: 29:51, Pace: 9:56 avg, Difficulty: medium, Felt: creaky
Strength: BOSUs and medicine balls, Felt: fine, hot
Tuesday | August 14, 2018: rest
Wednesday | August 15, 2018: rest
Thursday | August 16, 2018: 7 m run
Loc: VP Woods Loop, Temp: 70°/76°, Time: 1:13:02, Pace: 10:26 avg, Difficulty: easy, Felt: happy to be moving
Friday | August 17, 2018: teaching strength class + 3.5 m run (w/Anne)
Strength: BOSUs and medicine balls, Felt: good
Loc: Rollins Savanna, Temp: 67°/68°, Time: 44:22, Pace: 12:38, Difficulty: easy, Felt: good
Saturday | August 18, 2018: Madison Mini Marathon (w/Rachel)
Loc: Madison, Temp: 62°/68°, Time: 2:20:50, Pace: 10:45 avg, Difficulty: easy, Felt: good
Sunday | August 19, 2018: rest

Notes:

• My pool closed on the 15th, for a whole month, for annual maintenance. A month seems like a long time! Maybe they will open it back up early – fingers crossed!
• I was in work training Tuesday and Wednesday and didn’t make the time (by getting up at 3:30 am) to run those two days so… I felt very happy when I could finally run again on Thursday! Especially after sitting for two full days!
• It was a treat to have Anne come to my class on Friday and to run together after. I miss her coming each Friday (she did before she moved).
• And it was a treat to do the half with Rachel on Saturday! Lucky me, running with friends two days in a row!
• I should have worked out on Sunday. I wasn’t sore from the race. I was just being lazy. Sigh. I am not doing a good job of getting my workouts in this month! I foresee another crap week coming up (travel), then hopefully I get my act together! I’m not training for anything, but I feel super blah.

Link to Training Week 460

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By kilax, August 12, 2018 2:31 pm

Highlight of the Week: Getting to run so much while on work travel.

Monday | August 6, 2018: 5 m run + 5 m run
Loc: Jeffersonville to Louisville and back, Temp: 75°/73°, Time: 48:58, Pace: 9:47 avg, Difficulty: easy, Felt: good, sad one pedestrian bridge was closed
Loc: Jeffersonville to Louisville and back, Temp: 86°/84°, Time: 50:31, Pace: 10:05 avg, Difficulty: medium, Felt: full from dinner, but okay!
Tuesday | August 7, 2018: 3 m run
Loc: Ohio River Greenway, Temp: 75°/76°, Time: 30:43, Pace: 10:13 avg, Difficulty: medium, Felt: tired at first, then fine
Wednesday | August 8, 2018: rest
Thursday | August 9, 2018: 4 m run
Loc: hood, Temp: 70°/71°, Time: 37:41, Pace: 9:25 avg, Difficulty: easy, Felt: great, running in the rain
Friday | August 10, 2018: teaching strength class + 1,176 yd swim + 7.5 m run
Strength: BOSU and med balls, Felt: good, hot
Loc: FitNation, Time: 25:07, Pace: 2:08 min/100 yd, Difficulty: easy, Felt: good
Loc: VP Woods Loop, Temp: 77°/76°, Time: 1:18:17, Pace: 10:26 avg, Difficulty: medium, Felt: thirsty, a bit blah & sluggish
Saturday | August 11, 2018: 4 m run + Efit Games
Loc: hood, Temp: 64°/63°, Time: 41:36, Pace: 10:23 avg, Difficulty: medium, Felt: still sluggish
Sunday | August 12, 2018: 12 m run
Loc: DPRT/Kilbourne loop, Temp: 68°/78°, Time: 2:10:06, Pace: 10:50 avg, Difficulty: mostly easy, Felt: good!

Notes:

• I’m grateful I could fit in three runs while on travel this week. I think the Louisville waterfront park is great and would love to run more there. When I was logging my Monday night run, I saw it was my first run (starting) after 6:00 pm all year. I wonder if I’ll have many more night runs.
• My Thursday run window coincided with a severe thunderstorm warning which meant the temperature dropped, yay! I got soaked, and ran up and down our street to stay close to home.
• The fitness studio I work for held our second annual “Efit Games” on Saturday. There were six teams of four, and ten events – things like bucket carry, tug-of-war, push-ups, ball toss, etc. My boss organizes it all and we just show up and have fun! And we did! Except I had a bad headache that up-down events made worse. But I powered through, and my team ended up placing third!
• Man, I was SORE when I woke up Sunday, which I expected. It was mostly upper body – I was surprised it wasn’t my calves – I could feel them locking up during tug-of-war, so badly that they were shaking after.
• Everyone got an “Efit Games” shirt, and for the first time of me going to/working at Efit, racerback tanks were offered! YAY!!!!!!!!!!!!!!! Those are my preferred style! I hope we order more. And since I had that style on, several people commented on my tattoo (it’s covered otherwise)!
• My method for dealing with the heat and humidity this summer has been to ignore it. I go out for my run with a lot of water, choose shady routes, etc. But I try not to dwell on it before or during the run because it is what it is! So when I have a crappy run like I did Friday night, I forget that weather might be part of that until after I am done. Then think, “oh! yeah!” Ha.
• Alright, I haven’t ridden my bike in two weeks. And done a speed workout in maybe three or more. It’s time to fit those things back in!

Link to Training Week 459

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By kilax, August 5, 2018 12:09 pm

Highlight of the Week: Working out with Dad, Gina, and Steve!

Monday | July 30, 2018: 5 m run (4 w/Dad on bike, 3 w/Steve) + 2 m hike (w/Gina and Luca)
Loc: Guttenberg, Temp: 62°/65°, Time: 50:23, Pace: 10:04 avg, Difficulty: easy, Felt: good but sluggish
Tuesday | July 31, 2018: 8 m run (6 w/Dad on bike, last 2.25 w/Gina)
Loc: Guttenberg, Temp: 62°/72°, Time: 1:24:15, Pace: 10:32 avg, Difficulty: medium, Felt: decent but TIRED!
Wednesday | August 1, 2018: rest
Thursday | August 2, 2018: 3 m run
Loc: hood, Temp: 78°/78°, Time: 28:59, Pace: 9:40 avg, Difficulty: easy, Felt: good
Friday | August 3, 2018: teaching strength class + 1,008 yd swim + 4 m run
Strength: plates and kettlebells mixed mode and boxing, Felt: fine, just tired
Loc: FitNation, Time: 21:54, Pace: 2:10 min/100 yd, Difficulty: easy, Felt: good
Loc: hood, Temp: 76°/74°, Time: 41:36, Pace: 10:24 avg, Difficulty: medium, Felt: crappy – sluggish, achy, too full
Saturday | August 4, 2018: teaching fitness boxing + 5 m run
Strength: whole body moves and boxing, Felt: great
Loc: Grayslake, Temp: 86°/89°, Time: 49:52, Pace: 9:58 avg, Difficulty: easy, Felt: better than the day before!
Sunday | August 5, 2018: rest

Notes:

• Gina and fam stayed in a rental house on the bluff overlooking Guttenberg, so I got to run up to it last Sunday and on Tuesday, and hiked up and down it Monday. By Tuesday my legs were feeling that (and maybe feeling RAGBRAI?)! I welcomed my Wednesday rest day.
• Steven and his dad got me a new Garmin watch for my birthday (Foreruner 935) so I’ve been having fun setting it up and figuring it out this week! It has a lot more metrics than I use/need! (I’m glad to have a new watch – the battery on mine wasn’t holding a charge for as long as it used to.)
• My Saturday run was so hot, all I could think about was getting an iced chai after. When I finished my run (in a different neighborhood than mine) there was a lemonade stand! OMG YASSSSSSSSSSSSSSSS. I definitely got one. And still got my chai.
• Ugh, vacation recovery. I’m beat – tired, like I can’t get out of bed, and sluggish, from eating differently than normal. I’m ready to get things back to normal, but I leave for a two-day work trip today, and am not sure how that will go! Next week, for sure. Blah.
• Monthly recap! In July I ran 191 miles (26 runs), cycled 275.53 miles (6 indoor rides, 4 outdoor rides) and swam 3,628 yards (4 swims). My coldest run was 56°F and my warmest was 88°F. I did 2 tempo workouts, and 1 interval workout. I taught 7 strength classes and 1 fitness boxing class. I did 1 strength workout at home. I did two bike events – Biking with Beanzie, and RAGBRAI Day 7.

Link to Training Week 458

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By kilax, July 31, 2018 6:36 am

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

Monday | July 23, 2018: 4 m run + teaching strength class
Loc: hood, Temp: 74°/74°, Time: 38:51, Pace: 9:42 avg, Difficulty: easy, Felt: swollen
Strength: plates and kettlebells mixed mode and boxing, Felt: good
Tuesday | July 24, 2018: 7 m run
Loc: VP Woods Loop, Temp: 79°/77°, Time: 1:09:57, Pace: 9:59 avg, Difficulty: easy, Felt: good, hot
Wednesday | July 25, 2018:
Thursday | July 26, 2018: 10.5 m run + massage
Loc: Redbox return loop, Temp: 69°/71°, Time: 1:44:40, Pace: 9:58 avg, Difficulty: easy, Felt: good, still swollen
Friday | July 27, 2018: teaching strength class + 1,008 yd swim + 3 m run
Strength: plates and kettlebells mixed mode and boxing, Felt: good
Loc: FitNation, Time: 20:42, Pace: 2:03 min/100 yd, Difficulty: easy, Felt: great (post massage swim)
Loc: hood, Temp: 65°/67°, Time: 29:11, Pace: 9:43 avg, Difficulty: easy, Felt: good, wished I had more time to run!
Saturday | July 28, 2018: 3.5 m run + RAGBRAI Day 7
Loc: Coralville, Temp: 56°/56°, Time: 34:31, Pace: 9:52 avg, Difficulty: somewhat easy, Felt: good, glad to wake up the legs
Loc: Iowa City to Davenport, Temp: 63°/77°, Time: 5:22:54, Pace: 13.7 mph avg, Difficulty: easy, Felt: great
Sunday | July 29, 2018: 11.5 m run (last 7.5 with Gina and Dad (on bike))
Loc: Guttenberg, Temp: 58°/62°, Time: 1:49:35, Pace: 9:32 avg, Difficulty: mostly easy, Felt: great until the last mile!

Notes:

• Our next door neighbor rides his bike all year long (never with a helmet, sigh) and I often see him while running. On Monday, I saw him twice on my run. The second time I saw him, he did a 180° turn in the street in front of an oncoming van. I didn’t see him ride by after and wondered if he was talking to the van because he knew the person. Then the van eventually drove off and I saw my neighbor and his bike on the ground. I was worried he got hit, but he told me he fell, because he turned and didn’t see the van. Sigh. I wish he’d wear a helmet and use a mirror. We live by roads with high speed limits, and he worries me!
• Ugh, my Monday run felt somewhat miserable because my feet and ankles were so swollen from my mosquito bites. Blah. Does that happen to anyone else – you feel your bug bites affecting your run?
• Then, Monday night, I fell down a few stair steps and messed up my legs even more. Yay!
• But I got a massage Thursday and that helped BIG time, thankfully!
• I had to share a lane for the end of my swim on Friday and WHOA that was difficult. I felt like I was going to run in the to wall each time the other person went by. It would be good practice for a triathlon if I had any interest in doing one.
• RAGBRAI Day 7 was a blast and I felt great for the entire ride! I will blog more about that in a few days, hopefully!
• We’ve been having cooler weather in the mornings and it’s such a treat! Gina and I ran Sunday, not knowing how far we’d go, but kept going because we felt so great (until the last mile for me where my body said “no more!,” ha).

Link to Training Week 457

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By kilax, July 22, 2018 5:14 pm

Highlight of the Week: Running with Yvonne!

Monday | July 16, 2018: 20 mins strength + 5 m run
Loc: VP Woods to Pine Dunes loop, Temp: 88°/85°, Time: 49:55, Pace: 9:59 avg, Difficulty: easy enough, Felt: sore legs at first then fine
Tuesday | July 17, 2018: 13 m bike + 13 m run
Indoor Ride Time: 47;55, Pace: 16.3 mph avg, Difficulty: easy, Felt: good, a bit annoyed with the sensor
Loc: Lake Andrea/Outlet Mall Loop, Temp: 76°/72°, Time: 2:09:24, Pace: 9:57 avg, Difficulty: easy, Felt: good, sore toe
Wednesday | July 18, 2018: 3 m run
Loc: Lakefront Trail, Temp: 75°/76°, Time: 29:21, Pace: 9:46 avg, Difficulty: easy, Felt: good
Thursday | July 19, 2018: 5 m run (w/Yvonne, incl. 3 tempo) + 10 m bike + teaching strength class
Loc: VP Woods, Temp: 58°/64°, Time: 43:58, Pace: 8:47 avg, Difficulty: easy, Felt: good!
Indoor Ride Time: 40:11, Pace: 14.9 mph, Difficulty: easy, Felt: good
Strength: Leberts & dumbbells, Felt: good, remembered to take it easy
Friday | July 20, 2018: teaching strength class + 508 yd swim
Strength: Leberts & dumbbells, Felt: good
Loc: FitNation, Time: 10:32, Pace: 2:05 min/100 yd, Difficulty: easy, Felt: not feeling it, gear issues
Saturday | July 21, 2018: 4 m run + 13 m bike
Loc: hood, Temp: 68°/67°, Time: 36:47, Pace: 9:11 avg, Difficulty: easy, Felt: great, enjoyed running in the rain
Indoor Bike Time: 53:22, Pace: 14.6 mph avg, Difficulty: easy, Felt: good
Sunday | July 22, 2018: 10 m run
Loc: VP Woods Loop, Temp: 68°/69°, Time: 1:39:58, Pace: 9:59 avg, Difficulty: mostly easy, Felt: fine, once I woke up!

Notes:

• Ugh, I had heartburn during my Monday and Tuesday 4:00 pm runs. I blame my afternoon snacks and the heat! No more bars as a snack (or, just no snack… whuuuuuuuuuuuuuuut?!??!).
• I actually ran with a friend this week, and it was lovely! Yay! I hope we can again, soon, because it’s nice to catch up… and she’s faster than me and I run faster without thinking about it as much.
• I ended up working out a lot less this weekend than I thought I would. A headache Friday kept me from doing any more after my swim, then I stayed up super late Saturday and didn’t get up early to do much Sunday. Oh well!
• I didn’t get to ride outside this weekend (it was raining a lot of the weekend, and I don’t ride in the rain), but I did get three indoor rides in. I feel ready to ride Day 7 of RAGRABI next Saturday!

Link to Training Week 456

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By kilax, July 15, 2018 6:59 pm

Highlight of the Week: Doing a long ride with xaarlin, and having fun and feeling great!

Monday | July 9, 2018: 4 m run + teaching strength class
Loc: hood, Temp: 73°/78°, Time: 39:44, Pace: 9:55 avg, Difficulty: easy, Felt: good, tired (sleepy)
Strength: Leberts and dumbbells, Felt: good, sweaty
Tuesday | July 10, 2018: 11 m run
Loc: DPRT, Temp: 83°/80°, Time: 1:48:41, Pace: 9:53 avg, Difficulty: easy, Felt: SO GOOD
Wednesday | July 11, 2018: rest
Thursday | July 12, 2018: 5 m run
Loc: hood, Temp: 87°/87°, Time: 45:40, Pace: 9:08 avg, Difficulty: medium, Felt: good, speedy
Friday | July 13, 2018: 1,008 yd swim + 8 m run + 15 m ride
Loc: FitNation, Time: 20:11, Pace: 2:00 min/100 yd, Difficulty: easy, Felt: good, a bit out of breath
Loc: VP Woods Loop, Temp: 76°/79°, Time: 1:23:14, Pace: 10:24, Difficulty: medium, Felt: hot, tired legs
Indoor Ride Time: 1:01:01, Pace: 14.8 mph, Difficulty: easy, Felt: good, sore butt
Saturday | July 14, 2018: 14 m run (incl. 2×2 tempo)
Loc: DPRT, Temp: 71°/71°, Time: 2:18:32, Pace: 9:54 avg, Difficulty: easy/hard, Felt: decent
Sunday | July 15, 2018: 66.7 m ride (w/xaarlin)
Loc: DeKalb, Temp: 72°/82°, Time: 4:31:02, Pace: 14.8 mph avg, Difficulty: easy, Felt: pretty great, just sore toes at the end!

Notes:

• Oh my gosh, Tuesday’s run! It was in the low 80s, but the humidity and dew point were hella low, I ran mostly in the shade, and there was a slight breeze, so it felt amazing out! Yay!
• There are no classes where I teach for a week starting Thursday, so I had Friday off. Which meant I got to swim without sore arms (because I usually go right after class)! I felt really fast… at first. Ha ha.
• My RAGBRAI packet came this week. Yay! Less than two weeks until the day we ride (and one week until it all kicks off!).
• I’m glad I was able to do most of my tempo workout despite Saturday’s high humidity (100%), high dew point (71°), and rain. I am not sure how much my body liked it – I had “speed work” stomach for several hours after.
• I had such an excellent ride with xaarlin on Sunday! Gosh, it’s so much less boring to ride WITH someone (duh). More about the ride tomorrow!

Link to Training Week 455

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By kilax, July 8, 2018 6:04 pm

Highlight of the Week: The return of intervals! And lovely July running weather to go along with them!

Monday | July 2, 2018: 7 m run + 15 m bike + teaching strength class
Loc: Rev. VP Woods Loop, Temp: 66°/65°, Time: 1:10:25, Pace: 10:03 avg, Difficulty: easy, Felt: pretty good!
Indoor Ride Time: 54:59, Pace: 16.4 mph avg, Difficulty: easy, Felt: good, sore butt!
Strength: body bars and soft balls, Felt: good, challenged
Tuesday | July 3, 2018: 2.5 m walk
Wednesday | July 4, 2018: 12 m run + 17 m bike
Loc: DPRT/Kilbourne Loop, Temp: 68°/74°, Time: 2:02:39, Pace: 10:13 avg, Difficulty: easy, Felt: great
Loc: Kilbourne/Hunt Club Loop, Temp: 78°/82°, Time: 1:02:18, Pace: 16.4 mph avg, Difficulty: easy, Felt: good
Thursday | July 5, 2018: 4 m run
Loc: hood, Temp: 73°/73°, Time: 39:57, Pace: 9:59 avg, Difficulty: easy-ish, Felt: good, just sweaty!
Friday | July 6, 2018: teaching strength class + 1,008 yd swim + 5 m run
Strength: body bars and soft balls, Felt: good, challenged
Loc: FitNation, Time: 21:43, Pace: 2:09 min/100 yd, Difficulty: easy, Felt: good
Loc: VP Woods, Temp: 72°/71°, Time: 49:13, Pace: 9:50, Difficulty: easy, Felt: good, enjoyed the breeze
Saturday | July 7, 2018: 13 m run (incl. 6×4:00) + 10 m bike + teaching fitness boxing
Loc: Lake Andrea/Outlet Mall Loop, Temp: 56°/62°, Time: 2:08:32, Pace: 9:53 avg, Difficulty: mostly easy, Felt: great!
Indoor Ride Time: 38:48, Pace: 15.5 mph avg, Difficulty: easy, Felt: good, sweaty
Sunday | July 8, 2018: 3 m run + 42.2 m bike
Loc: hood, Temp: 57°, Time: 29:18, Pace: 9:45 avg, Difficulty: easy, Felt: good
Loc: Hunt Club/MB/88th Loop, Temp: 64°/77°, Time: 2:39:53, Pace: 15.8 mph avg, Difficulty: mostly easy, Felt: good, but frustrated with the bumps

Notes:

• Last weekend, I stubbed my right foot against our weight station, and now my big toe is really tender to the touch. And a bit swollen. And red. If that doesn’t go down soon, I am going to see the doctor and ask them to remove the toenail or a drill a hole in to it or something. It’s not bugging me enough that I can’t work out, but the pressure on it during my swim was not pleasant! Edited: after I published this, I was able to drain it myself. YAY, sweet relief! And now, for the toenail to fall off…
• It’s been humid on my runs, and on the longer ones, I am coming back with wet socks and wrinkled toes, eww! Steven asked me a few times what smells in the garage – that would be the shoes from that run!
• Running has been feeling harder, probably because of the higher heat and humidity, and I’m out there feeling like I am going so much slower, but when I look at my watch when I am done, I really haven’t been – low 10:00s is great for me in the summer! I hope I can keep that up. And something I realized – it will be much easier to if I listen to music and not podcasts. I love podcasts but they make me run a bit slower.
• I haven’t run intervals since April! I’ve been doing tempos instead. I finally got back to some intervals this week and we had wonderful weather for them in July (56°)! Woot!
• My strength classes made me sore this week, yay! We used soft balls (filled with sand) this week and they really work your hands and lower arms. Then my students beat the crap out of me at boxing! I could really feel it Sunday morning when I woke up!
• Anne was in town this weekend and came to my boxing class! I miss having her as a student.
• Ha, I rode my bike more this week than I did last month. And the month of April. And almost the month of May. I’ve been putting more time in on the Saddle to get my butt ready for our 70 mile ride on Day 7 of RAGRABI!

Link to Training Week 454

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By kilax, July 1, 2018 8:41 pm

Highlight of the Week: Working out more! Doing well in the heat! Going on a longer ride!

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Monday | June 25, 2018: 7.5 m run + teaching strength class
Loc: VP Woods Loop, Temp: 59°/59°, Time: 1:15:10, Pace: 10:01 avg, Difficulty: easy, Felt: good, annoyed with traffic noise
Strength: body bars and soft balls, Felt: good
Tuesday | June 26, 2018: 3 m run
Loc: hood, Temp: 62°/64°, Time: 31:08, Pace: 10:22 avg, Difficulty: medium, Felt: dead legs
Wednesday | June 27, 2018: rest
Thursday | June 28, 2018: 10 m run
Loc: VP Woods Loop, Temp: 61°/70°, Time: 1:41:10, Pace: 10:07 avg, Difficulty: mostly easy, Felt: good
Friday | June 29, 2018: teaching strength class + 1,218 yd swim + 5 m run + 15 m bike
Strength: body bars and soft balls, Felt: good
Loc: FitNation, Time: 25:51, Pace: 2:07 min/100 yd, Difficulty: easy, Felt: good
Loc: VP Woods, Temp: 92°/93°, Time: 51:44, Pace: 10:20, Difficulty: easy, Felt: surprisingly good in the heat
Indoor Ride Time: 1:01:05, Pace: 14.7 mph avg., Difficulty: easy, Felt: good
Saturday | June 30, 2018: 35.5 m bike + 3.5 m run
Loc: MB/88th Loop, Temp: 79°/82°, Time: 2:16:32, Pace: 15.6 mph avg, Difficulty: easy-ish, Felt: good, just a bit beat down with the bumps, then wind in the end
Loc: VP Woods, Temp: 93°/93°, Time: 34:41, Pace: 9:55 avg, Difficulty: easy, Felt: fine except bugs on my face and sunscreen in my eyes!
Sunday | July 1, 2018: 12.5 m run
Loc: ML/VP Woods Loop, Temp: 78°/80°, Time: 2:15:02, Pace: 10:48 avg, Difficulty: medium, Felt: decent for the humidity/dew point!

Notes:

• I think my Monday night class liked the workout! During class, someone even said, “Who hates Kim?!” Ha ha ha, love it.
• My legs were DEAD Tuesday morning. Wednesday is typically the only day I take off from running, which makes Tuesday the sixth day in a row of running, and yeah, I was feeling it. I thought I’d do speedwork on Tuesday because it was going to be the last cool morning of the week, but I passed on that bad idea. I’ll need to find a new speedwork day if I keep Thursdays as a long run day.
• All the big “fly around your head in circles while you run” bugs are out. Yay… not.
• It felt good to get back in the pool! I hadn’t gone in three weeks!
• Into the wind during the end of my Saturday ride, a fellow cyclist passed me and asked if I wanted to draft off of him for a while. How nice! I lasted maybe half a mile at his 19mph pace!
• I’ve been running with my shirt off when it’s so hot, and I didn’t think ahead about the fact that that would mean I have no where to wipe my sweaty face! I had a painful experience Saturday when I was sweating so much that my sunscreen was running in my eyes and I couldn’t relieve it (I tired pouring water in my eyes and that didn’t help). I’ll have to use the less runny sunscreen next time, and bring TP.
• With the hot temps at the end of the week, I tried hard to stay on my mental game, repeating mantras like “I love running, I am a strong runner,” and “your legs aren’t tired, you’re just hot.” It’s cheesy, but it works for me, so I am going to keep at it.
• Monthly recap time. In June I ran 140.7 miles (22 runs), cycled 58.5 miles (2 indoor rides, 1 outdoor rides) and swam 3,444 yards (3 swims) (these are my lowest numbers in all three disciplines, all year! Ha! That is what taper and race recovery will do to ya). My coldest run was 47°F and my warmest was 93°F. I did 2 tempo workouts. I taught 7 strength classes and 1 fitness boxing class. I ran one race, Grandma’s Marathon.

Link to Training Week 453