Training Week 328
Highlight of the Week: Having fun running hills / a fantastic long run / teaching fitness boxing.
Monday | January 25, 2016: 8 m run + teaching strength class
Loc: Gages Lake/Gurnee, Temp: 28°/28°, Time: 1:12:48, Pace: 9:06 avg, Difficulty: easy, Felt: good, but sleepy
Strength: two dumbbells and cardio, Difficulty: easy, Felt: good
Tuesday | January 26, 2016: 14 m ride
Indoor Ride Time: 58:43, Pace: 14.3 mph avg, Difficulty: easy, Felt: too hot
Wednesday | January 27, 2016: 11 m run (incl. 5 hill repeats) + 15 mins strength
Loc: Heather Ridge, Temp: 24°/22°, Time:1:37:18, Pace: 8:51 avg, Difficulty: easy then harder, Felt: good
Thursday | January 28, 2016: 6.3 m run (incl. 4×800, 6×1:00)
Loc: Gages Lake, Temp: 37°/38°, Time: 53:01, Pace: 8:25 avg, Difficulty: medium/hard, Felt: held back by the wind
Friday | January 29, 2016: teaching strength class + 5.3 m run
Strength: Two dummbells and core, Difficulty: easy/medium, Felt: good, like we were working hard
Loc: Gages Lake, Temp: 27°/27°, Time: 46:14, Pace: 8:43, Difficulty: easy, Felt: good, but too full!
Saturday | January 30, 2016: 6.3 m ride (w/Steven) + 15.6 m run
Indoor Ride Time: 25:14, Pace: 15.0 avg, Difficulty: easy, Felt: good
Loc: Around Grayslake, Temp: 43°/41°, Time: 2:15:42, Pace: 8:42 avg, Difficulty: easy, Felt: fantastic!
Sunday | January 31, 2016: 3.8 m run + teaching fitness boxing
Loc: hood, Temp: 36°/34°, Time: 32:05, Pace: 8:27 avg, Difficulty: easy, Felt: good
Strength: boxing and body weight movements, Difficulty: easy, Felt: great
Notes:
- My class was hyper and chatty Monday night and it pumped me up! Sometimes people are having a Monday (understandable!), so it was nice to see everyone in a good mood!
- 5K course PR training this week:
- Wednesday: 5 1-mile hill repeats
- Thursday: 4×800, 6×1:00. GAH, all but the last 800 were in to the wind. Good training in case the race is windy (it often is).
- To take the photo from Friday’s run I walked up a hill that I thought was covered in snow, but the freeze/thaw cycle had turned it into a sheet of ice! I took one step down when I got to the top and fell right on my butt. Ha! My leg got the brunt of it (scratched in the photo below) but it was fine the next day. And I don’t regret taking the photo – the reflection of the sun was so cool off the snow/ice!
- My long run this weekend was randomly fast for me – it was a bit under marathon pace! I had to wait to cross several streets, and stopped to get water twice, so it’s not exactly a true test of pace (since the overall time was higher than moving time) but, it is encouraging! I was planning on going after my half marathon PR sometime this spring, so I seem to be on track for that!
- Teaching fitness boxing really pumps me up (broken record)! I am happy I was able to teach a class this weekend (since we weren’t moving like we thought we’d be… maybe next week?!).
- Monthly recap time! The first month of the year was stellar! In January I ran 230 miles and cycled 98 miles. I taught 8 strength classes, 4 fitness boxing classes, and 1 indoor cycling class. I rode my bike 10 times outside of class, and also did 6 strength sessions at home. My coldest outdoor run was -1°F and my warmest was 43°F.
Themocracy
Ouchy poor leg but your pictures have been fantastic this week! Just finished a really good long run…must be the week for them 😀
Awesome! I am happy to hear it! 🙂
Congratulations on a great training week, lively classes, that crazy hillwork, and your strong pace! I can certainly see how your students being pumped up can make a huge difference for the instructor. My Zumba class last week was filled with a bunch of tired students, and I could tell my instructor could sense it. So sorry to hear about the fall, though. Ice can be so deceiving. I’ve had my fair share of falls, too. I hope your scrapes heal quickly!
Thank you! 🙂 Did you make sure to be energetic in that Zumba class for the sake of your instructor? Ha! Totally kidding 🙂 Sometimes it just happens!
My leg totally feels fine now, thank you! So funny that it scratched me through my tights!
I’m glad you like teaching boxing because I (and probably everyone else) really love the class! It’s such an awesome workout, and makes me feel pretty badass.
Aww, thank you!!! 🙂 I am happy you love it and that it makes you feel bad ass because you ARE bad ass!!! 🙂
Ouch! At least you could still run over the weekends, and good runs at that. I focused on containing my speed this weekend since I’ve got the scar tissue thing in my knee. Higher speeds seem to aggravate it.
Ouch! I hope the doc can work that out for you!