Training Week 276
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!
Notes:
- 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!
Themocracy
Excellent week! I’ve lost all of my mental capacity for the treadmill, too. You really do have to build it up! I have done zero speedwork sessions this year…I should probably change that at some point. 😉 Enjoy your Sunday!
Thank you! I do think it would be good for me to work on my mental game on the treadmill! I can run forever outside and on the indoor track but get me on the treadmill and I feel like it takes forever and that I am exhausted!
What are you thinking for speedwork? 🙂
I used to do this workout that I read about in Runner’s World: after warming up, you alternate 3 minutes of running at 5K pace + 15 seconds with 3 minutes of jogging. It definitely worked for me and it keeps things interesting on a treadmill since you’re changing the speed every 3 minutes. Might try adding that into the mix.
Stuff like that REALLY helps on the treadmill! Today I increased the pace every 5 minutes (for 40 mins) but something like that would probably be even better!
You have so much diversity in your training! Running, cycling, strength, boxing… I read somewhere that it is really good for runners to cross train and I’m wondering if you’re finding that.
Thanks 🙂 It’s good for EVERYONE to have a variety in their workouts, so you aren’t doing everything in one plane of motion, or continually focusing on the same muscle groups. Runners however, are notorious for only wanting to run. I read quite a few blogs where I see that! I believe it’s crucial to strength train and that cross training is really helpful too, but I am a runner to my core – running always seems to come first!
Wow! January was a great month for you 🙂 I have been cycling a lot more lately since my injury and I discovered I am weak. My avgerage speed is fairly slow, and I try to gear up, but I can only push so much. Cycling is a great woirk out though and I love that my hanmstrings and glutes have a smiliar feeling to running when I am done.
You do a great job with variety all the time! I will need to work on this more when I can run again.
That is great you’ve been cycling! Are you using a bike at the gym or your own bike and trainer at home?
Thanks 🙂
I go the gym, we have a cycle with a screen and you pick courses and it’s like a video game, I love it 🙂
I have an old elliptical in my garage, but it been cold lol