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By kilax, June 24, 2018 4:36 pm

Highlight of the Week: Running with Rachel!

Monday | June 18, 2018: 2 m walk + teaching strength class
Strength: kettlebells and circuit, Felt: better!
Tuesday | June 19, 2018: rest
Wednesday | June 20, 2018: 40 min walk
Thursday | June 21, 2018: 3 m run
Loc: hood, Temp: 64°/65°, Time: 30:23, Pace: 10:07 avg, Difficulty: easy, Felt: stiff, but good!
Friday | June 22, 2018: teaching strength class + 4.55 m run
Strength: kettlebells, and cardio/core, Difficulty: easy, Felt: good
Loc: VP Woods, Temp: 65°/65°, Time: 46:16, Pace: 10:10, Difficulty: easy, Felt: good, happy to be running
Saturday | June 23, 2018: 3 m run
Loc: hood, Temp: 58°/60°, Time: 30:25, Pace: 10:08 avg, Difficulty: medium, Felt: a bit tired, bloated
Sunday | June 24, 2018: 6 m run (w/Rachel)
Loc: Farmington (??), Temp: 67°, Time: 59:50, Pace: 9:58 avg, Difficulty: mostly easy, Felt: okay, still felt a bit bloated (legs only)

Notes:

• I thought teaching strength class Monday night would make me feel like garbage after the marathon, but it actually helped. Yay for that!
• I skipped swimming this week because I didn’t want to mess up my scab, then spent a lot of Saturday in a lake, without it protected, because band-aids wouldn’t stay on. Eh. It should be fine by now.
• My legs felt stiff and heavy/bloated most of the week. Hopefully that’s just because it’s a recovery week, and because my diet’s been crap.
• I loved running with Rachel on Sunday, yay! I hope we can run together once in July, too.
• Working out so little this week while recovering made me absolutely f*cking bonkers so I plan to get back to my normal routine next week!

Link to Training Week 452

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By kilax, June 17, 2018 9:30 pm

Highlight of the Week: Finishing Grandma’s Marathon with Bob!

Monday | June 11, 2018: rest (walked all over NeoCon!)
Tuesday | June 12, 2018: 5.2 m run (last 3.4 w/Dad on bike)
Loc: hood, Temp: 61°/61°, Time: 49:06, Pace: 9:27 avg, Difficulty: easy, Felt: heavy legs, but okay!
Wednesday | June 13, 2018: 3.3 m run
Loc: Chicago Lakefront Trail, Temp: 76°/76°, Time: 28:45, Pace: 8:43 avg, Difficulty: easy, Felt: good, hot!
Thursday | June 14, 2018: 3.3 m run + 8 m ride
Loc: VP Woods, Temp: 63°/66°, Time: 31:39, Pace: 9:35 avg, Difficulty: medium, Felt: a bit sluggish at first, hot!
Indoor Ride Time: 30:17, Pace: 15.8 mph avg, Difficulty: easy, Felt: good
Friday | June 15, 2018: rest
Saturday | June 16, 2018: Grandma’s Marathon
Loc: Two Harbors to Duluth, Temp: 61°/49°, Time: 4:36:36, Pace: 10:34 avg, Difficulty: easy then hard, Felt: good then crummy
Sunday | June 17, 2018: rest

Notes:

• My legs felt SO heavy on my Tuesday run. I haven’t felt like that in forever! I walked a ton the day before, but wtf, legs! Dumb taper.
• It felt really odd to work out so little this week, but again, taper (and wasn’t free to teach or swim when I normally do).
• I talked to Bobbi and Riyanti today about how strange it was to me that I felt so hungry at the end of the race, despite sticking to my planned fueling every four miles. Then Riyanti pointed out that I slowed down a lot, and my four miles was more spread out. DUH, Kim. I fuel every thirty-five minutes and had picked four miles because that was easy to remember – when going race pace, four miles = thirty-five minutes. But that math doesn’t work when you get off pace! DUUUUUH.
• I’m really hoping I can do some cardio this week, but I have to see how my knee heals from my fall at the race! It’s swollen, bruised, and not scabbed over yet. You might see a lot of walking in next week’s training recap!

Link to Training Week 451

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By kilax, June 10, 2018 4:34 pm

Highlight of the Week: Two workouts with Dad!

Monday | June 4, 2018: 5.3 m run + teaching strength class
Loc: Chicago Lakefront Trail, Temp: 58°/60°, Time: 46:48, Pace: 8:50 avg, Difficulty: easy, Felt: good, ready for rest day!
Strength: resistance bands & cards, Felt: great
Tuesday | June 5, 2018: rest
Wednesday | June 6, 2018: 8 m run (incl. 6 tempo MP)
Loc: Water tower loop, Temp: 47°/48°, Time: 1:09:58, Pace: 8:45 avg, Difficulty: easy, Felt: good
Thursday | June 7, 2018: 12 m run
Loc: long VP Woods loop, Temp: 54°/57°, Time: 1:56:51, Pace: 9:44 avg, Difficulty: easy, Felt: decent!
Friday | June 8, 2018: teaching strength class + 1,218 yd swim + 3 m run + teaching fitness boxing
Strength: resistance bands & cards, Felt: good
Loc: FitNation, Time: 26:01, Pace: 2:08 min/100 yd, Difficulty: easy, Felt: good
Loc: hood, Temp: 65°/65°, Time: 27:23, Pace: 9:07, Difficulty: easy, Felt: great, enjoyed the rain
Strength: whole body moves & boxing, Felt: great!
Saturday | June 9, 2018: 7.4 m run (w/Dad on bike)
Loc: Kilbourne/VP Woods Loop, Temp: 58°/60°, Time: 1:09:13, Pace: 9:21 avg, Difficulty: easy, Felt: good
Sunday | June 10, 2018: 4.3 m run (w/Dad on bike)
Loc: hood, Temp: 59°/60°, Time: 39:33, Pace: 9:12 avg, Difficulty: easy, Felt: good

Notes:

• On Monday night one of my students who’s been out for a while with her leg in a cast came in for a workout (even though she’s still in the cast!). I was glad she came in because she has such a fun personality, and I enjoyed modifying the workout for her.
• This was my first taper week – last week I ran sixty-seven miles, this week, I ran forty. It feels weird, but being busy getting the house ready for my parents to visit, then visiting with them helped. A bit. Six more days until the marathon! I am so excited!
• I planned to ride with my Dad this weekend but the weather wasn’t cooperating (rain) when we had the time to do it. Ugh. I wonder if we’ll have time Tuesday morning before they leave.

Link to Training Week 450

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By kilax, June 3, 2018 8:11 pm

Highlight of the Week: Having a good tempo workout / cool running weather Friday – Sunday / getting to run in Iowa and Minnesota!

Monday | May 28, 2018: 16 m run (incl. 12 tempo MP)
Loc: Lake Andrea/Outlet Mall Loop, Temp: 67°/74°, Time: 2:22:39, Pace: 8:55 avg, Difficulty: mostly easy, Felt: fantastic
Tuesday | May 29, 2018: 12 m run + 20 mins strength + 10 m ride
Loc: Kilbourne/DPRT Loop, Temp: 66°/63°, Time: 1:58:34, Pace: 9:53 avg, Difficulty: easy, Felt: good, legs tired to start!
Indoor Ride Time: 38:27, Pace: 15.6 mph avg, Difficulty: easy, Felt: good, arms shaky from strength workout!
Wednesday | May 30, 2018: 40 min walk
Thursday | May 31, 2018: 22 m run
Loc: DPRT/Delaney&Kilbourne, Temp: 69°/74°, Time: 3:39:12, Pace: 9:58 avg, Difficulty: medium/hard, Felt: good, but a bit out of it
Friday | June 1, 2018: teaching strength class + 1,008 yd swim + 3 m run
Strength: resistance bands & cards, Difficulty: easy, Felt: good
Loc: FitNation, Time: 20:51, Pace: 2:04 min/100 yd, Difficulty: easy, Felt: good
Loc: hood, Temp: 59°/59°, Time: 26:50, Pace: 8:55, Difficulty: easy, Felt: so good!
Saturday | June 2, 2018: 10 m run
Loc: Guttenberg, Temp: 57°/55°, Time: 1:31:59, Pace: 9:12 avg, Difficulty: easy, Felt: great, a bit tired (legs) at times
Sunday | June 3, 2018: 4 m run
Loc: Bear Creek Trail, Temp: 58°/58°, Time: 35:47, Pace: 8:56 avg, Difficulty: easy, Felt: great

Notes:

• I was anxious about doing Monday’s tempo run with our hot weather, but I was able to hold all the miles (and get it done WELL before we hit the day’s high of 90°!). Woot!
• Thursday’s long run was also in warmer (than I’d like, ha!) weather, but I survived! I ran out of water and was so glad I had brought cash and could stop at a gas station and buy more fluids. Good to know if I ever do that route again (miles 14-17 were new route to me).
• And let’s continue on this weather discussion roll – the temps dropped to the glorious 50s on Friday and I very much enjoyed how easy my Friday, Saturday, and Sunday runs felt with those cool temps! On Sunday I got to run on a new-to-me trail in Rochester, Minnesota. Yay!
• Monthly recap time. In May I ran 243.2 miles (25 runs), cycled 87 miles (5 indoor rides, 1 outdoor rides) and swam 4,284 yards (4 swims). My coldest run was 42°F and my warmest was 85°F. I did 2 hill workouts, and 4 tempo workouts. I taught 7 strength classes and 2 fitness boxing classes. I did 1 strength workout at home. I ran two races, the Wisconsin Half Marathon, and the Chocoholic 5K.

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By kilax, May 27, 2018 6:16 pm

Highlight of the Week: Running a race with Rachel! / Feeling so great on my runs and not wanting to stop!

Monday | May 21, 2018: teaching strength class
Strength: sandbags and cones, Felt: good, tired from being in the city all day
Tuesday | May 22, 2018: 14 m run (incl. 10 tempo MP)
Loc: Lake Andrea/Outlet Mall Loop, Temp: 60°/59°, Time: 2:05:57, Pace: 9:00 avg, Difficulty: mostly easy, Felt: mostly great
Wednesday | May 23, 2018: 7 m run
Loc: VP Woods loop, Temp: 69°, Time: 1:06:51, Pace: 9:33 avg, Difficulty: easy, Felt: good after a few miles, warm
Thursday | May 24, 2018: 19 m run + 13 m ride
Loc: DPRT/Kilbournee Loop, Temp: 51°/61°, Time: 3:06:43, Pace: 9:50 avg, Difficulty: easy/medium, Felt: mostly great, breathing a bit harder than normal
Loc: Lake Andrea/Outlet Mall Loop, Temp: 67°/75°, Time: 50:18, Pace: 15.5 mph avg, Difficulty: easy, Felt: good, annoyed with wind noise
Friday | May 25, 2018: teaching strength class + 924 yd swim + 4 m run
Strength: sandbags & cones, Felt: good, tired (didn’t get enough sleep)
Loc: FitNation, Time: 20:17, Pace: 2:12 min/100 yd, Difficulty: easy, Felt: not in to it
Loc: hood, Temp: 83°/85°, Time: 41:04, Pace: 10:15, Difficulty: medium, Felt: fine, just hot and taking it easy
Saturday | May 26, 2018: 14 m run (incl. 4 hill repeats) + teaching strength class
Loc: DPRT/Kilbourne Loop, Temp: 68°/70°, Time: 2:15:50, Pace: 9:42 avg, Difficulty: easy, Felt: great, didn’t want to stop!
Strength: whole body moves & boxing, Felt: great
Sunday | May 27, 2018: Chocoholic 5K (w/Rachel)
Loc: Burlington, Temp: 79°/82°, Time: 28:59, Pace: 9:27 avg, Difficulty: easy, Felt: good, super sweaty

Notes:

• My marathon pace (8:46) feels really easy when it’s overcast… but I got a chance to run part of it in the sun on Tuesday’s tempo, and it helped to see how it feels with a hot face, sun sick stomach, and sweat dripping down my arms. (It feels not as easy, ha!)
• I love doing my long runs Thursdays before work. I wonder if I will keep that up after the marathon.
• I road my bike outside for the first time this year on Thursday! I had forgotten how annoying the slightest wind is. It’s mostly the noise in my ears that’s bugging me.
• We got hit with nasty hot weather for the last three days of the week. It didn’t affect me on Saturday’s run (thankfully) but I could feel it during the 5K I ran with Rachel on Sunday. The race started at 9:30, which is a time I’d want to be done well before in that kind of weather. But we took it easy and had fun. And… there’s your recap. Ha! Maybe I will write an actual one, too.

Link to Training Week 448

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By kilax, May 20, 2018 11:18 am

Highlight of the Week: Feeling so great on my marathon pace tempo run Tuesday / all my runs feeling so awesome!

Monday | May 14, 2018: 26 m ride + 6.2 m run (incl. 8 hill repeats) + teaching strength class
Indoor Ride Time: 1:40:53, Pace: 15.5 mph avg, Difficulty: easy, Felt: good, bummed it was pouring and I couldn’t run outside
Loc: hood, Temp: 63°/66°, Time: 57:06, Pace: 9:12 avg, Difficulty: easy/medium, Felt: decent but sweaty
Strength: sandbags and cones, Felt: good
Tuesday | May 15, 2018: 12 m run (incl. 7 tempo MP)
Loc: VP Woods, Temp: 56°/57°, Time: 1:47:40, Pace: 8:58 avg, Difficulty: easy, Felt: great
Wednesday | May 16, 2018: 45 min walk
Thursday | May 17, 2018: 20.2 m run
Loc: DPRT/Kilbourne, Temp: 54°/57°, Time: 3:23:19, Pace: 10:04 avg, Difficulty: mostly easy, Felt: good!
Friday | May 18, 2018: teaching strength class + 1,008 yd swim + 7 m run
Strength: plyo, boxing, agility (cones), Felt: good
Loc: FitNation, Time: 20:03, Pace: 1:59 min/100 yd, Difficulty: mostly easy, Felt: good, glad I could still swim with a cold
Loc: VP Woods Loop, Temp: 57°/59°, Time: 1:09:08, Pace: 9:52 avg, Difficulty: easy, Felt: good
Saturday | May 19, 2018: 4 m run + 10 m ride + teaching fitness boxing
Loc: hood, Temp: 50°/51°, Time: 35:41, Pace: 8:55 avg, Difficulty: esay, Felt: great
Indoor Ride Time: 37:01, Pace: 16.2 mph avg, Difficulty: easy, Felt: good
Strength: dumbbells & boxing, Felt: great
Sunday | May 20, 2018: 12 m run
Loc: Lake Andrea/Outlet Mall Loop, Temp: 44°/43°, Time: 1:51:13, Pace: 9:16 avg, Difficulty: easy, Felt: great!

Notes:

• Gosh, I had a perfect day for my marathon pace tempo on Tuesday. So much that I ran the tempo a hair too fast – oops! But that run was a major confidence booster!
• Ahh!!!! I saw my running “friend” at the end of my Thursday long run AGAIN this week! Next week I am totally going to ask her name and where she lives <— creeper alert
• Ha, I forgot it had rained hard Monday and flooded here so I had to do two flooded trail crossings during my Thursday long run. Good times.

• We had our second week of spring here – cool in the morning with temps warming throughout the day, only one humid day (Monday), and it was glorious and appreciated and made all of my runs feel fantastic. Yay! I will look back at this week with fond memories when the weather turns to sh*t soon.

Link to Training Week 447

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By kilax, May 13, 2018 6:50 pm

Highlight of the Week: Feeling great on my long runs / running with Anne!

Monday | May 7, 2018: 7 m run + teaching strength class
Loc: VP Woods loop, Temp: 59°/62°, Time: 1:08:41, Pace: 9:48 avg, Difficulty: medium, Felt: decent, best at the end!
Strength: benches and dumbbells, Felt: good
Tuesday | May 8, 2018: 10 m ride + 11 m run
Indoor Ride Time: 40:22, Pace: 14.9 mph avg, Difficulty: easy, Felt: good
Loc: Kilbourne/DPRT loop, Temp: 79°/79°, Time: 1:48:36, Pace: 9:52 avg, Difficulty: medium, Felt: hot, but okay!
Wednesday | May 9, 2018: rest!
Thursday | May 10, 2018: 18 m run + 25 min walk (w/Steven)
Loc: DPRT/Kilbourne, Temp: 59°/59°, Time: 2:59:23, Pace: 9:58 avg, Difficulty: mostly easy, Felt: pretty good!
Friday | May 11, 2018: teaching strength class + 1,302 yd swim + 4 m run
Strength: benches and dumbbells, Felt: good
LocFitNation, Time: 27:24, Pace: 2:06 min/1000 yd, Difficulty: easy, Felt: good
Loc: hood, Temp: 42°, Time: 36:52, Pace: 9:12, Difficulty: easy, Felt: good, cold running in to the wind!
Saturday | May 12, 2018: 5 m run (w/Anne)
Loc: Brecksville Reservation, Temp: 55°/56°, Time: 1:03:38, Pace: 12:43 avg, Difficulty: easy, Felt: great
Sunday | May 13, 2018: 3 m run (w/Anne)
Loc: Broadview Heights, Temp: 51°/53°, Time: 35:21, Pace: 11:46 avg, Difficulty: easy, Felt: great

Notes:

• Ha ha ha, I took leave in advance for Tuesday afternoon so I could get a run in before an appointment, and when I started the run it was 79°F with a “feels like” of 89°F. Yuck! But I didn’t want to waste my time off, so out the door I went. I’m proud I kept mostly even splits just under 10:00 minute miles.
• During my Thursday morning long run, a runner passed me on the street in the beginning of my last three miles. I NEVER see runners on that street (cyclists? yes, runners? no). I was so excited to see someone, and to have a rabbit to chase that I finished my last three miles with my fastest splits.
• I felt like I could have kept swimming Friday morning, but my googles were bugging my eyes, and my headphones were bugging my ears! I need to figure that out.
• I had so much fun running with Anne this weekend! On Saturday she took me to a gorgeous park, and on Sunday we ran in her neighborhood. Yay!
• I took all my runs easy this week – back to hills and speed next week! I’m itching to get back at it!

Link to Training Week 446

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By kilax, May 6, 2018 6:33 pm

Highlight of the Week: Running a new personal record (PR) at the Wisconsin Half Marathon!

Monday | April 30, 2018: 10 m ride + 6.5 m run + teaching strength class
Indoor Ride Time: 41:04, Pace: 14.6 mph avg, Difficulty: easy, Felt: decent, sore butt & legs
Loc: VP Woods Loop, Temp: 67°/70°, Time: 1:00:57, Pace: 9:23 avg, Difficulty: medium, Felt: good, warm
Strength: bench and dumbbells, Felt: good, challenged!
Tuesday | May 1, 2018: 30 min walk + 3.5 m run
Loc: hood, Temp: 84°/84°, Time: 34:32, Pace: 9:52 avg, Difficulty: easy, Felt: good, frustrated I couldn’t turn my neck
Wednesday | May 2, 2018: 45 min walk
Thursday | May 3, 2018: 3 m run + massage
Loc: hood, Temp: 49°/51°, Time: 28:10, Pace: 9:23 avg, Difficulty: easy, Felt: good
Friday | May 4, 2018: teaching strength class + 1,050 yd swim + 3 m run
Strength: benches and dumbbells, Felt: good, trying to take it easy!
Loc: FitNation, Time: 20:40, Pace: 1:59 min/100 yd, Difficulty: medium, Felt: off at first, not getting enough air! Better as I warmed up.
Loc: VP Woods, Temp: 60°/61°, Time: 28:28, Pace: 9:28, Difficulty: easy, Felt: good
Saturday | May 5, 2018: Wisconsin Half Marathon
Loc: Kenosha, Temp: 53°/61°, Time: 1:49:27, Pace: 8:16 avg (tangents off), Difficulty: easy then hard, Felt: great then SO HEAVY
Sunday | May 6, 2018: 18 m ride + 1 hour walk
Indoor Ride Time: 1:10:07, Pace: 15.4 mph avg, Difficulty: easy, Felt: good, glad to move the legs

Notes:

• Our week of spring passed and we got to experience summer running Monday and Tuesday. I’m hoping we get some more spring weather before we go back to that! I’m not ready!
• Ugh, my left shoulder/neck is either messed up from something I did in class Monday, or still effed up from my car accident. It was bothering me enough that I didn’t sleep well Tuesday-Friday night, and couldn’t turn my neck much to the right. I’ll get it checked out if it continues.
• This was very much a taper week, where I was running so much less than normal, I was starting to doubt if I knew how to run at all. Ha. Silly taper brain.
• But I could obviously still run, cause I got my half marathon PR, yay!
• Now, to decide what’s next. I’ve been kind of thinking about running a marathon in June. I’ll do some longer runs and see how it goes. It also depends on losing a bit of weight, and my finances. We shall see! Whatever happens, I want to keep my mileage up as long as I can until the oppressive humidity and heat hits and stays.
• Monthly recap time! This ended up being a huge cutback month from March. In April I ran 185.7 miles (24 runs), cycled 80.2 miles (6 indoor rides) and swam 3,318 yards (3 swims). My coldest run was 14°F and my warmest was 70°F. I did 3 hill workouts, 1 interval workout, and 4 tempo workouts. I taught 9 strength classes and 2 fitness boxing classes. I did 0 strength workouts at home. I ran one race, the Fools 5K.

Link to Training Week 445

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By kilax, April 29, 2018 6:49 pm

Highlight of the Week: Spring weather!

Monday | April 23, 2018: 12 m run + teaching strength class
Loc: Kilbourne/DPRT Loop, Temp: 47°/50°, Time: 1:58:02, Pace: 9:50 avg, Difficulty: easy, Felt: decent, annoyed with the wind in my ears
Strength: medicine balls and ball circuit, Felt: good, neck still a little sore
Tuesday | April 24, 2018: 4.5 m run (incl. 7 hill repeats)
Loc: hood, Temp: 58°/57°, Time: 41:46, Pace: 9:17 avg, Difficulty: easy, Felt: great after my legs warmed up
Wednesday | April 25, 2018: rest
Thursday | April 26, 2018: 12 m run (incl. 2×3 tempo)
Loc: VP Woods, Temp: 33°/43°, Time: 1:51:01, Pace: 9:15 avg, Difficulty: easy, Felt: good, after warming up!
Friday | April 27, 2018: teaching strength class + 1,008 yd swim + 4 m run
Strength: medicine balls and ball circuit, Felt: fine
Loc: FitNation, Time: 21:23, Pace: 2:07 min/100 yd, Difficulty: medium, Felt: rusty at first, then better!
Loc: hood, Temp: 41°/41°, Time: 36:33, Pace: 9:08, Difficulty: easy, Felt: annoyed with the wind for the first half
Saturday | April 28, 2018: teaching fitness boxing
Strength: whole body moves and boxing, Felt: good
Sunday | April 29, 2018: 10 m run + 15 m ride
Loc: VP Woods Loop, Temp: 24°/38°, Time: 1:39:09, Pace: 9:55 avg, Difficulty: easy, Felt: good
Indoor Ride Time: 54:52, Pace: 16.4 mph avg, Difficulty: easy, Felt: great

Notes:

• Tuesday was my 100th run of the year! Woot!
• I haven’t done intervals since before the April 7th 5K. I’ve been doing tempo runs to get ready for a half marathon next week, instead. It feels good to take a break, but I plan to start back up after the half.
• I was thinking my tempo run was NOT gonna happen Thursday morning. I felt clunky for two of my three warmup miles. But then my power song happened to come on my headphones and all of a sudden I had energy. Wheeeeeeeeeeeeeeee!!!!! Now I’m thinking maybe I need to do a warm-up mile or two before my half marathon. Eek.
• Not swimming last week (so, two weeks off, since I swim once a week) was noticeable when I got in the pool this week. I felt rusty at first, but I eventually go the hang of it. I’m still working at bilateral breathing.
• My students were hitting me HARD on Saturday at boxing! I’m proud of how hard they can hit!
• I really wanted to run more on Sunday, but I don’t want to overdo it before the half next weekend. Ugh. Taper.
• We FINALLY had spring here this week and it felt SO NICE to run outside!!! I saw lots of people riding outside on Sunday. I need to get my bike tuned up and head outdoors, too!

Link to Training Week 444

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By kilax, April 22, 2018 4:42 pm

Highlight of the Week: Feeling awesome on my tempo / working out with Gina & Steve!!!

Monday | April 16, 2018: 6.2 m run (incl. 8 hill repeats) + 10 m ride + teaching strength class
Loc: hood, Temp: 30°/30°, Time: 58:20, Pace: 9:24 avg, Difficulty: easy, Felt: strong
Indoor Ride Time: 38:04, Pace: 15.8 mph avg, Difficulty: easy, Felt: good
Strength: medicine balls, and ball circuit, Felt: good! lots of work to set up and put away, ha
Tuesday | April 17, 2018: 4 m run
Loc: Treadmill, Time: 39:14, Pace: 9:48 avg, Difficulty: easy enough, Felt: a bit tight at first, then I warmed up
Wednesday | April 18, 2018: 10.3 m run (incl. 5 mile tempo)
Loc: VP Woods, Temp: 28°/34°, Time: 1:32:56, Pace: 9:01 avg, Difficulty: easy, Felt: great
Thursday | April 19, 2018: 12 m run
Loc: Lake Andrea/Outlet Mall Loop, Temp: 36°/44°, Time: 1:54:25, Pace: 9:32 avg, Difficulty: easy, Felt: surprisingly great
Friday | April 20, 2018: teaching strength class + 3 m run (w/Gina)
Strength: medicine balls and ball circuit, Felt: fine, took it easy because of sore neck
Loc: McKinney, Temp: 59°, Time: 26:57, Pace: 8:57, Difficulty: easy, Felt: great
Saturday | April 21, 2018: spin class (w/Gina & Steve)
Loc: Apex, Time: 47:17, Pace: 19.3 mph avg, Difficulty: medium, Felt: decent
Sunday | April 22, 2018: 15 m run (w/Gina, Bob, Dave, and Denise)
Loc: McKinney, Temp: 52°/51°, Time: 2:22:45, Pace: 9:31 avg, Difficulty: easy, Felt: great

Notes:

• During Monday’s run, a snowflake hit me in my eye and it stung so bad! I said “ow” out loud and had to hold that eye closed for a while. Ha ha, little killers.
• Somehow I had forgotten how using the treadmill makes my calves feel tight. Duh, Kim. Hopefully my run on it Tuesday will be my last for a while.
• Speaking of aches, each week when I ride the train, it makes my right piriformis hurt terribly. This Tuesday morning, it was bad enough that it sent a shock down my leg and made me feel sick to my stomach. It’s the train seats. Sigh. I need to sit on the left side (I avoid it the in the am because of the sun, and in the pm for the same reason) or bring a cushion.
• I thought I hated tempos, but I kind of love them. Comfortably hard miles that don’t hurt my stomach and make me feel fast? Yes please!
• I had to skip my swim this week because I didn’t have a way to get there, and my neck hurt anyway. Back at it next week!
• But I got to do spin with Gina and Steve when I was in Texas! And do two runs with Gina! Gina’s friends joined us for the long run, and I realized I forgot how to run in a group, spacing wise – I had to remember not to get too close to anyone. One of her friends needed to finish out with a fast pace and that was fun! It was so nice to run in shorts and a t-shirt, and in wind that didn’t burn my face, with a touch of sun from time to time. Ahhh.

Link to Training Week 443