Training Week 228
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.
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!
Themocracy
Dude! Last week my long run did that to me! http://connect.garmin.com/activity/449426357
All my miles but the last one were well under 11. Not sure how that averages out to an 11:04 pace? I don’t care, but it was so weird…my watch said 10:50 average when I was done, which was why I noticed…
I wonder if something is going on with the new Garmin Connect page? Maybe some algorithm is off? Gina said that happened to her, too!
Now that you mention it, it did that to me last Saturday! All my splits were sub-10 and it told me my average pace was 12:30! Weird, huh?
Glad to hear your cycling class went well! That sounds fun 🙂
Nice that your interaction with the snow plow driver was pleasant, when I was out on the lakefront path with some friends back in December in a snow storm, the plow drivers were driving fast and would honk at us to get the eff out of the way… we would have to jump off to the side.
Great week of training!
It was fun! It made me kind of sad we don’t do it year round (because we can go outside… someday! 😉 )
Oh gosh. That would be annoying! Jump off in to the snow?
Get it girl! Congrats on a successful cycling class. I SO need to make it to EFit and take a class with you!
I was thinking about doing another blogger Saturday class! It’s such a haul for you though! 🙁
Wait, did you need someone to tell you your classes are fun? I mean… they’re alright 🙂
The cycling class sounds like a lot of fun! That’s more or less how my spin classes go, I think it’s always impressive that anyone can make riding a stationary bike for that long interesting.
Yeah, I think they key is to switch up what you are doing! I couldn’t even get in to it, cycling at one speed, watching Revenge 😉 Maybe I should have done a 30 second interval every time Victoria took a drink. ha ha.
I wish I could take your cycling class! It seems like it would be really hard to plan out a cycling class, was it? We’re planning on going to Chicago sometime in the fall, I’m going to tell my husband we have to take one of your classes!
It was a bit tricky to plan out! I put together the playlist first, trying to find music with the right tempo for each part of the workout. Then drafted out the workout per each song then had to test it out and modify! Takes awhile.
You should! We are far north of the city though 😉
I just love that you guys added cycling classes! I wish more gyms would do that where you bring in your own bike.
Have you seen any others that offer it? It’s actually a good idea – less of an investment for the gym and you get to work out on your own bike!