Training Week 300
Highlight of the Week: Not feeling like death during a super humid long run.
Monday | July 13, 2015: 5 m run + teaching strength class
Loc: hood, Temp: 75°/78°, Time: 48:30, Pace: 9:42 avg, Difficulty: medium, Felt: too hot, but okay
Strength: AireX pads & medicine balls, Difficulty: easy, Felt: good
Tuesday | July 14, 2015: 7.4 m run (first 3.8 virtual w/Kelly) + 1,000 meter swim
Loc: Grayslake, Temp: 71°/70°, Time: 1:12:18, Pace: 9:46 avg, Difficulty: easy, Felt: good
Loc: Grayslake Pool, 50m freestyle/50m breaststroke x 10, Time: 24:22, Pace: 1:26/100m avg, Difficulty: easy, Felt: good
Wednesday | July 15, 2015: rest
Thursday | July 16, 2015: 6 m run (incl 1/2/3/4, 4/3/2/1 up/down ladder)
Loc: hood, Temp: 68°/67°, Time: 52:00, Pace: 8:40 avg, Difficulty: medium/hard, Felt: good, but like I might slip
Friday | July 17, 2015: teaching strength class + 1,500 meter swim + 3 m run
Strength: AireX pads & medicine balls, Difficulty: easy (mostly observing), Felt: good
Loc: Grayslake Pool, Time: 37:20, Pace: 2:29/100m, Difficulty: easy, Felt: good, but sore shoulders
Loc: Volo Bog, Temp: 83°/81°, Time: 28:34, Pace: 9:31 avg, Difficulty: easy, Felt: so so annoyed
Saturday | July 18, 2015: 15 m run
Loc: Around town, Temp: 73°/76°, Time: 2:44:32, Pace: 10:58 avg, Difficulty: easy, Felt: good
Sunday | July 19, 2015: 7.3 m ride + teaching fitness boxing + 7.7 m ride + 4 m run
Loc: home to Efit, Temp: 75°, Time: 33:52, Pace: 12.9 mph avg, Difficulty: easy, Felt: good
Strength: body weight and boxing, Difficulty: easy, Felt: good
Loc: Efit to home, Temp:79°, Time: 35:54, Pace: 12.9 mph avg, Difficulty: easy, Felt: good
Loc: Millennium Trail, Temp: 79°/79°, Time: 39:54, Pace: 9:58 avg, Difficulty: medium, Felt: itchy / beat
Notes:
- For about two years, I didn’t run with music, and now I am again (when it’s safe to). I wonder how long I’ll stick with it this time. I definitely like it for speedwork!
- Ha, during my speedwork this week, I found out my light speedwork shoes are VERY slippery in the rain. Yikes! I was worried I was going to fall when I was doing my repeats!
- To try save myself from getting overheated during my long run, I did a run 9/1 (minutes) run/walk ratio. I normally don’t do a run/walk because the walking makes my knees lock up, but, it was a success! I never felt too hot and think my overall pace is better than it would have been had I run the whole thing. Of course, whenever I stopped to walk it seemed like I was always around another runner, ha ha. I swear, I’m running, guys!
- Gah, I need to start carrying body glide in my pack so I can use it on the go if need be. I decided during my long run I couldn’t wear a shirt any longer and put it in my pack… which proceeded to chafe the hell out of me. Ouch! But it was worth it not to have a shirt on.
- When I swim laps I’ve been doing a combination of freestyle and breaststroke (for different laps, not in the same lap) because the freestyle makes my shoulders a bit tired. I wonder if I’d feel less tired doing it, if I wasn’t always coming from some other fitness activity, to the pool. But, based on the pool lap swim hours, that’s how it works with my schedule.
- I wanted to bank some running miles this week since I’ll likely run less next week (because of RAGBRAI WOO HOO!) but… I didn’t. Oops! I’ll just have to see what I can do this week (it will probably be a cutback week).
Themocracy
We added walk intervals on Saturday too – it was just SO hot that you kind of have to leave any ego at the door. I was supposed to do 14 but only got 12.4 – I’m so jealous it felt easy to you, I felt awful!
I am also jealous of your swims. I feel like everyone is swimming and it looks fun!
Oh no! What happened? Did the intervals not make it feel better?
Are you gonna start swimming? I was hearing rave reviews of the Vernon Hills pool yesterday 🙂
Sadly I think the intervals might have made it feel better, but the humidity was just so high my body was like, “You? YOU are an idiot!”
I keep thinking about it and the funny thing is my daughter is taking swim lessons right now, so I think about it on a daily basis! I kind of want to, but the fitness club at the Lakeview Fitness Center is SO nice but we don’t have the extra 700 a year for a gym membership right now. It’s on my someday list!
Plus, if you were running the Millennium Trail, there is VERY little shade there. It was overcast Saturday am, but still. I like to run that trail but avoid it when it’s so hot (and it’s hilly, too!).
I bet there is a place around you where you can do cheap lap swim 🙂 Or there are lots of lakes out here too! 🙂
Yeah the lack of shade was hard. When the sun was out it was absolutely brutal. I hadn’t been on that trail in a long time (since May 2014!) and I had forgotten, and the people I was running with hadn’t been on it before. That was probably what hit us so hard.
And thank you so much for saying it was hilly. I felt like a wuss but the group description for the run was something like “fairly flat” and it did not feel flat to me! Hahahahaha. My normal routes have some rolling hills but this felt more intense to me. At least I had company – I feel a little guilty I didn’t make the whole 14 miles but to be honest I was getting to the point where I was so hot I was getting goosebumps and I don’t think it would have been safe to do much more than I did. So eh, it is what it is and hopefully my 15 miles this weekend will go better!
LOL! There ARE flat parts on that trail, but it has a lot of inclines, especially when you get south of 176! 🙂
I hope that run didn’t make you sick for the rest of the day and that your 15 is better 🙂
I run with music all the time. It’s great at pumping me up and I’m always looking for what’s good to add to my running lists.
I run without music on the track for speed work but run with it on the long runs. I feel like I don’t necessarily need it on the track because the intervals are a bit more engaging than my long runs. The heat has really been killing me this year. I’m glad the intervals are helping you out 🙂 I’ve had to add more walk intervals into my usual 4/1 routine.
That is an interesting way of thinking about it. Intervals ARE very engaging… I like to cheat and use the tempo of the music to keep my legs going, ha!
The heat is something else, right? Let’s keep modifying so we’re still doing something! 🙂
The humidity over the weekend, yuck! Today feels kind of bad too. It’s such a rude awakening after a very cool summer until now! Glad the walk/run ratio helped!
Yeah! We knew it was coming at some point though, right? I am surprised we haven’t had more of it, honestly. We’ve been pretty lucky! (says the girl who likes cool weather and rain 🙂 )
Great week Kim!
I can run about 3 miles with out music, I need my songs, I can still hear fine with it low, but i need it. That’s awesome you make it 15 miles on a hot day. I can not power through these days, I have lost it.
Sounds like you guys are having some rough weather for running. Hope it cools down for you soon!
Lately I only use music when running on a treadmill…so I don’t have to hear the sound of my feet slapping on the belt!
It is possible to get tiny containers of body glide (I did by mistake) might be good if u are short on space. Humidity really is worst than heat for me but I’ve been including some short breaks in my runs otherwise there would be no easy runs!
Yeah, I think that is what I need – my friend has one she carries in her pack! Ugh, I bet the cost per ounce is WAY higher than the big one though, which will make me bonkers 😉
maybe buy an extra big one and cut it into blocks with a sharp knife and stuff it into an old pill container?? as long as you don’t mind getting it on your hands
That is a great idea. I wouldn’t mind that at all. Actually… they sell tiny jars of vaseline. I should use the one I have! Cheaper than glide, anyway!