Training Week 91
I am training for the Milwaukee Marathon on October 2nd.
Day 631 | July 11, 2011: rest
Day 632 | July 12, 2011: 3.43 m bike + 15.37 m bike + 3 m run
On Tuesday I rode my bike home, then met my running club friend, Chris for a long and easy out and back ride on the Millennium Trail. We had a great time chatting. Chris is someone I’ve always wanted to get to know better, and it seems this week was my chance (I saw her every day from Tuesday-Saturday). We saw a beautiful sunset on our way back… something a photo just can’t capture (although her iPhone did a very decent job!). Seeing natural beauty like that really makes me love biking (and running!).
We tried to time our ride to get back before the entrance to the forest preserve was closed, and got there right as the forest preserve guys were showing up to close the gate. They waited for us, thankfully!
I ran 3 quick miles in the dark when I got home. I accidentally left the shoes on I was wearing for the bike ride – bad idea – they were my old Asics which have a ton of miles on them and are way worn out! I won’t be doing that again!
Bike Time: 19:28 | Distance: 3.43 | Average Speed: 10.6 mph
Bike Time: 1:16:16| Distance: 15.37 | Average Speed: 12.1 mph
Distance: 3.0 | Temp: low 70s (!!!) | Time: 26:41 | Avg Pace: 8:53 | 1: 8:56 | 2: 8:59 | 3: 8:44
Day 633 | July 13, 2011: 4 m (3×800)
So, Wednesday. I was originally scheduled to do my tenth strength session with Brian (which I had to cancel the Saturday before) but my train was late so we canceled (again). I was bummed, but… ended up going to my first speedwork session with the running club! We did 3×800, which looked really easy on paper, but I didn’t do so well: 3:30, 3:37 and 3:43. I mean, part of me is happy I could run that fast, being so much heavier than I was during the winter, but those are incredibly inconsistent splits. Boo.
Distance: 4.0 | Temp: low 70s (again!!!) | Time: 36:18 | Avg Pace: 9:04
Day 634 | July 14, 2011: rest
Instead of working out, I went to the Grayslake Running Club social, to have a short club meeting and meet new club members!
And play silly games…
Bobbi and I know all about the correlation between running and TP (unfortunately?).
Day 635 | July 15, 2011: strength + 2.5 m run + 8.16 m bike
On Friday I finally got a strength session in. It had been a week and I was missing it! I worked with an exercise ball and hand weights. I was surprised how well I did with the ball. I am always worried about those things since I have no balance, but I didn’t fall (okay, it’s not like I was doing a pike or anything and Brian was usually holding the ball for me). I am always impressed with all the different stuff Brian comes up with me to do. I think he is like an evil exercise genius. Seriously! I don’t think I have done the same workout twice. I mean sure, the same moves from time to time, but he really shakes things up.
In the evening, I ran 2.5 miles at the Grant Woods Forest Preserve, then biked with two girlfriends from the club. It was a fun and easy bike ride! We chatted in the parking lot for at least over thirty minutes after the ride. It’s just easier to chat without the wind blowing in your ears…
Distance: 2.5 | Temp: mid 80s | Time: 23:08 | Avg Pace: 9:15 | 1: 9:32 | 9:04 | 3: 4:30
Bike Time: 48:14 | Distance: 8.16 | Average Speed: 10.2 mph
Day 636 | July 16, 2011: 14 m run
Alright. So, long run day. Bobbi and I met early (5:30 am!) on part of the Des Plaines River Trail to beat the heat. Yeah, you know how it goes – whenever you do that, it’s already muggy when you get started. But, at least it wasn’t sunny. It was pretty much Bobbi and me running together from 5:30-6:30, although we doubled back at 6:00 and 6:30 to meet more club members. I was feeling okay, but toward mile 8 (I think Bobbi turned back at 7.5), knew I was going to run out of water and it wouldn’t be pretty. I didn’t plan well for this run. I was going to fill up at my car, but didn’t make it back, so I got a bit thirsty. And slowed down big time. It was kind of a crappy run. I ran to a gas station at 12.5 miles to buy a 34 oz water and a huge gatorade. I drank most of the water right then and there. Overall I drink about 70 oz. during the run (and took GUs at 4, 8 and 12).
There were also lots of gross bugs during this run, and I got a weird rash and bites. And was covered in trail dust when I left.
But… it was fun to spend so much time with Bobbi, and other people from the club!
Distance: 14.0 | Start Temp: mid 70s | End Temp: mid 80s | Time: 2:38:42 | Avg Pace: 11:17
Day 637 | July 17, 2011: 7 m run + 4.41 m bike
I decided to do some heat training and run right before noon (with LOTS of water). I ran in my neighborhood and the one next to ours. It went okay, but I did drink all of my water (32 oz) and have to stop in the shade a few times (our neighborhood is so new, we have few trees and little shade). And I was really happy to be done. When, I got back home, I immediately drank about 20 oz of water and ate one of our deformed popsicles (melted and re-frozen after we got power back).
Distance: 7.0 | Start Temp: 89° | End Temp: 91° | Dew Point: 71° | Time: 1:17:47 | Avg Pace: 11:06
Updated to add: In the evening, Steven and I went on a fun bike ride on the trail behind our house.
Week Summary: 30.5 miles
Themocracy
That sunset is amazing.
Awesome week! I’m still in vacation mode so I was a lazy slug all weekend. And I can’t believe you ran in this heat today (Sunday)!
Great running last week! You are back on track and doing well! keep it up girly!
Impressive week. That looks tough to do 14 miles and 7 miles on consecutive days.
It’s not bad at all since I am running so slow 🙂
I was going to run with my girls on Sunday, but it was too hot. We ended up calling friends and sitting in the pool all day. Then I didn’t get up this morning (James was up half the night because it was raining) so I get to run later? Ugh. This week is going to suck.
Ha! I love that TP picture! And yes – definitely “unfortunately” heh.
I was glad I turned around when I did Saturday. I struggled the last couple miles, but I was glad Chris and Maria were there – I kept them in sight and chased them the whole way.