Training Week 290
Highlight of the Week: Receiving positive feedback on a new strength workout for my class / doing two days of hill work and feeling strong.
Monday | May 4, 2015: 3 m run + teaching strength class
Loc: Chicago Lakefront Trail, Temp: 70°/68°, Time: 27:36, Pace: 9:12 avg, Difficulty: medium, Felt: annoyed with work
Strength: dumbbells/body weight mixed mode with resistance bands, Difficulty: medium, Felt: good
Tuesday | May 5, 2015: 5 m run (incl. 8 hill repeats) + 5 m run
Loc: Millennium Trail, Temp: 47°, Time: 47:27, Pace: 9:29 avg, Difficulty: medium, Felt: good, enjoyed the mist
Loc: hood, Temp: 46°/46°, Time: 48:26, Pace: 9:41 avg, Difficulty: hard, Felt: weak/tired/hungry?
Wednesday | May 6, 2015: rest
Thursday | May 7, 2015: 10 m run
Loc: MT to Nippersink FP, Temp: 45°/51°, Time: 1:44:15, Pace: 10:25 avg, Difficulty: medium then easy, Felt: heavy breathing at first
Friday | May 8, 2015: teaching strength class
Strength: dumbbells/body weight mixed mode with resistance bands, Difficulty: medium, Felt: okay
Saturday | May 9, 2015: 4 m run (incl. 6×400) + co-teaching Burn & Buff + hour walk (w/Anne)
Loc: hood, Temp: 49°/48°, Time: 35:31, Pace: 8:53 avg, Difficulty: easy, Felt: good
Strength: One dumbbell sets w/30 sec run/walk intervals x3, Difficulty: medium, Felt: okay
Sunday | May 10, 2015: 13 m run (incl. 8 hill climbs) + 20 m bike
Loc: Grant Woods FP, Temp: 42°/44°, Time: 2:15:25, Pace: 10:25 avg, Difficulty: good, Felt: mostly easy
Bike Time: 1:21:48, Pace: 14.7 mph avg, Difficulty: easy, Felt: good, sore saddle
Notes:
- May seems to be the month of the year when I start to cut back on my running – less and slower miles. While some people eagerly wait through winter to run in the summer, I tend to be the opposite. The winter sees my faster paces and most miles, and the spring and summer are when I seem to cut back – both because of heat and because it’s the end of the Wisconsin Half training cycle. I know I will slow down a lot as it gets hotter this summer, but I hope I keep up a higher weekly mileage than I have in the past! I don’t have any “goal” races on the calendar, but I do have endurance events I’d like to well prepared to do. And I just love a long, slow run, once a week… or more.
- My grand plans to ride outside this week were thwarted by a killer headache on Friday, the day I had time to drive to a safe trail and ride solo. Another indoor ride it was. My bike rode so smooth after getting tuned up! I can’t wait to take it outside next week! My dad is visiting and we have plans to ride together.
- I did hill repeats on a 40′ hill on Tuesday, and incorporated a 75′ hill in to my long run today. The hill got easier each time I went over it on my long run, so that’s promising! It’s not exactly what I will be running at the half in Kansas City, but it’s better than nothing! And there are quite a few other hills I can go run where I live. Might as well try as many as I can, ha ha!
Themocracy
Do you want to go into survival mode with for summer running? lol I don’t want to do what I dd last summer (give up) and run inside a lot, especially since my leg doesn’t like the treadmill, i need to keep running outside some 🙂
I love the name burn & buff 🙂
Great week Kim!
I totally go in to survival mode! Gotta keep running outside! 🙂 I hope you can, too! 🙂