Training Week 405
Highlight of the Week: Doing an outdoor ride during my lunch break.
Monday | July 17, 2017: 5.5 m run + teaching strength class
Loc: to VP Woods north and back, Temp: 70°/72°, Time: 57:41, Pace: 10:29 avg, Difficulty: easy, Felt: surprisingly good
Strength: kettebells and cards (core), Difficulty: medium, Felt: good, so sweaty
Tuesday | July 18, 2017: rest
Wednesday | July 19, 2017: 5 m run
Loc: to Northerly Island and back, Temp: 74°/74°, Time: 53:19, Pace: 10:40 avg, Difficulty: easy, Felt: tired (legs)
Thursday | July 20, 2017: 3 m run
Loc: hood, Temp: 76°/76°, Time: 32:16, Pace: 10:44 avg, Difficulty: easy, Felt: good
Friday | July 21, 2017: teaching strength class + 1,008 yd swim + 17 m ride + 4 m run (incl. 1/2/3/4/5 ladder)
Strength: kettlebells and cards (core), Difficulty: easy, Felt: okay, but a bit sore (left shoulder and right knee)
Loc: FitNation, Time: 21:57, Pace: 2:08 min/100 yd, Difficulty: easy, Felt: good
Loc: around Wadsworth loop, Temp: 78°/82°, Time: 1:00:54, Pace: 16.8 mph, Difficulty: easy, Felt: great
Loc: Lake Andrea, Temp: 76°/76°, Time: 38:38, Pace: 9:40, Difficulty: easy-ish, Felt: good, just hot face!
Saturday | July 22, 2017: 4.5 m run
Loc: hood, Temp: 74°/78°, Time: 51:37, Pace: 11:28 avg, Difficulty: medium, Felt: legs so dead
Sunday | July 23, 2017: 18.55 m ride + 3 m run + teaching strength class + 18.4 m ride
Loc: home to Efit, Temp: 68°/71°, Time: 1:13:59, Pace: 15.0 mph avg, Difficulty: easy, Felt: good
Loc: Grayslake, Temp: 71°/72°, Time: 30:34, Pace: 10:11 avg, Difficulty: easy, Felt: thirsty, but so much better than Sat!
Strength: core & boxing (pads & gloves), Difficulty: easy (mostly observing), Felt: good
Loc: Efit to home, Temp: 77°/80°, Time: 1:08:01, Pace: 16.2 mph avg, Difficulty: medium, Felt: okay, but hot & thirsty & hungry
Notes:
- This week I realized I swim with my fingers spread. I concentrated on keeping them together when I swam and I felt like I was going smoother. I wonder how much I could improve if I actually knew what I was doing, ha!
- I was about to start an interval at speedwork this week when a guy started to pass me and I sped up. I said to him, “I am not playing games, I am just doing speedwork!” I wonder if he got what I meant…
- I love riding to the studio to teach. I’ve been lucky though – the two times I’ve done it, there have been even partners in boxing and I haven’t had to do as much (if there were uneven partners, I would be someone’s target mitts). And I still feel hungry on the ride home after not doing as much, which means I need to step up my game with that – I would be toast if I actually was someone’s punching bag in class!
- I’ve never noticed this when driving (cause I wouldn’t) but sometimes when you are waiting for a light to change as a bike, if there isn’t a car on your side, only the other side will get a green… it’s really weird. If I go then, I am running a red!
- Two things I forgot to note last week: 1. I woke up a few times with a cramp (not as bad as a charley horse, but similar) in my right leg. I am happy that’s stopped! 2. When I was on my long run last week I said hello to another runner and realized it’s the lady who runs the 5Ks in my town! I now know her name. I should have asked her for the schedule, ha. I’ve been trying to find it online!
Themocracy
I’ve read a few different suggestions on hand positioning during swimming. This article explains some briefly http://www.triathlete.com/2016/07/swim/best-hand-position-swimming_134018
I’ve been aiming for that D position!
When I am on the bike I usually try to wait for a car to come up and change the light but sometimes that can take a while! If they have crosswalks I will press the buttons but out on the country roads they often don’t have those.
Wow! Thanks so much for the link – I was already doing D – and was modifying to C at my last swim! Shows you how little I know!!!!! Geesh.
Yeah, I have been doing these rides to Efit early in the am and sometimes there are no cars (which is good). I suppose I should get off and press that crosswalk when there is one. I feel so weird running the light, especially cause it would be dangerous if another car showed up from the opposite direction!
It does seem a bit counter intuitive that your hand should be open!
Meh I wouldn’t want to get off and press the button if there wasn’t much traffic. I mainly use that when there are lots of cars preventing me from crossing.