Training Week 326
Highlight of the Week: Cycling with Tina/feeling awesome on my long run!
Monday | January 11, 2016: 8 m run + teaching strength class
Loc: hood, Temp: 11°/12°, Time: 1:10:49, Pace: 8:51 avg, Difficulty: easy, Felt: good, but stomach was crampy
Strength: medicine balls, Difficulty: easy, Felt: good, but low on energy – had to drink a Vitamin Water
Tuesday | January 12, 2016: 11 m ride (w/Tina)
Bike Time: 43:43, Pace: 15.1 mph avg, Difficulty: medium, Felt: good to do some intervals!
Wednesday | January 13, 2016: 10 m run + 20 mins strength
Loc: hood-ish, Temp: -1°/-1°, Time: 1:30:58, Pace: 9:06 avg, Difficulty: easy, Felt: good, frustrated my phone died (but my fault)
Thursday | January 14, 2016: 5 m run (incl. 3×800, 4×1:00) + 6.5 m ride (w/Steven)
Loc: hood, Temp: 34°/38°, Time: 41:44, Pace: 8:21 avg, Difficulty: medium, Felt: good
Indoor Ride Time: 24:41, Pace: 15.8 mph avg, Difficulty: easy, Felt: good
Friday | January 15, 2016: teaching strength class + 18.5 m run
Strength: medicine balls, Difficulty: easy, Felt: good
Loc: Gages Lake/Gurnee, Temp: 38°/40°, Time: 2:52:30, Pace: 9:19, Difficulty: easy, Felt: great, after mile 5
Saturday | January 16, 2016: 3 m run
Loc: Cedar Falls, Temp: 5°/5°, Time: 25:57, Pace: 8:39 avg, Difficulty: easy, Felt: great, warm!
Sunday | January 17, 2016: rest
Notes:
- A few people asked if I would talk about my 5K course PR focused workouts, so I’ll highlight them each week until the race. My plan this week was hills on Wednesday, and speedwork on Thursday (no tempo this week because I was traveling – hopefully next week!).
- The hills only partially happened, because I got out on the route and my phone died (due to low temps), and I didn’t feel safe at that time of day without it, so I ran back to the house to grab another phone. Ha. But I did get some hills in!
- Thursday I ran 3×800 and 4×1:00, with no goal pace, on a hilly course. Challenging, but good for me!
- This week Steven asked me why I am running so much – if I was training for something. Just that 5K course PR. But yeah, I know I don’t need to run this much. I told him why I am though – it’s the only thing keeping me sane while dealing with the house and work stress. I do foresee less running at the end of the month and beginning of February when commuting for work and moving will take up more of my time.
- A new student tried out one of my strength classes this week! Our classes have regular enrollment (students sign up for the month), so you typically work out with the same people month after month, and year after year. It’s fun to have your core workout group like that, but I think it’s good when new people come from time to time – it mixes things up AND makes it more challenging for me, as the instructor, to adjust workouts as I learn the new person’s capabilities.
- This week was my first run of the year in a different state – Iowa! I didn’t get to run with my dad though – it was a bit too cold out to be riding a bike, ha! Hopefully next time I see him he can ride with me!
Themocracy
Nice hill speed sesh! I think it’s good not to have a specific pace for something like that- you probably know what kind of effort to achieve anyways. You are running a ton for just a 5k-but I totally get channeling your stress into something like that while you deal with the house and other stuff :)nice training week!
Yeah, and I want my effort on the speed sessions to not be all out like it will be at the race, you know? (save that for race day, ha!) So I looked at my splits after and knew I could probably run faster than that race day. Maybe. Ha.
Thanks! 🙂