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By kilax, December 31, 2017 4:49 pm

Highlight of the Week: Running with Andrew on Christmas Day / running outside in the snow & cold / a tough fitness boxing class / running with Bobbi!

Monday | December 25, 2017: 1.7 m run (w/Andrew)
Loc: Van Patten Woods, Temp: 16°, Time: 21:30, Pace: 12:39 avg, Difficulty: easy, Felt: great
Tuesday | December 26, 2017: 20 mins strength + 10 m bike + 1.5 m walk
Indoor Bike Time: 41:44, Pace: 14.4 mph avg, Difficulty: easy, Felt: good, sweaty!
Wednesday | December 27, 2017: 4.5 m run (incl. 3×800 & 4×1:00)
Loc: Treadmill, Time: 51:40, Pace: 11:29 avg, Difficulty: easy/medium, Felt: good
Thursday | December 28, 2017: 15 m bike + 3 m run (incl. 5×1:00 hills @ 3,4,5,6,7) + 1 m walk
Indoor Bike Time: 59:16, Pace: 15.2 mph avg, Difficulty: easy, Felt: good
Loc: Treadmill, Time: 33:00, Pace: 11:00, Difficulty: easy/medium, Felt: good
Friday | December 29, 2017: teaching strength class + 1,176 yd swim + 4.7 m run
Strength: medicine balls, Difficulty: easy, Felt: great
Loc: FitNation, Time: 25:29, Pace: 2:10 min/100 yd, Difficulty: easy, Felt: great
Loc: VP Woods, Temp: 14°/15°, Time: 53:08, Pace: 11:18 avg, Difficulty: easy, Felt: happy to be outside! (and hungry)
Saturday | December 30, 2017: 3.5 m run + teaching fitness boxing
Loc: hood, Temp: 1°/1°, Time: 35:24, Pace: 10:07 avg, Difficulty: easy, Felt: good, until legs turned to ice cubes
Strength: bands, core, and boxing, Difficulty: easy/medium, Felt: good! felt the band workout RIGHT away!
Sunday | December 31, 2017: 11 m run (parts of laps 16-52 w/Bobbi)
Loc: Waukegan Field House, Time: 2:05:36, Pace: 11:25 avg, Difficulty: easy, Felt: really good, glad for company!

Notes:

• We had some nasty temps with low windchill this week, so I actually ran on the treadmill! Woo hoo, go me! I run quite a bit slower on our treadmill than I do outside, but that doesn’t bother me. It’s harder for me to run on it than outside, so I feel like I’m getting quite the workout. However, I can feel it tweaking my body – specifically my right glute and behind my left knee (like, where the skin folds on the back of my leg). I set up a massage for next Friday.
• I wasn’t planning on cycling Thursday morning, but one of the cats had a hack attack so I was up. Thanks, cats! Eyeroll.
• On Thursday I planned to run outside on lunch break, when it was light out and a bit warmer, but my one hour 10:00 am call lasted until 12:30 pm and I couldn’t anymore. Grr. Treadmill again!
• But I got to run outside Friday and Saturday. Yay! (I shouldn’t have Saturday – it was 1° with 14 mph winds and a feel of -20°).
• My fitness boxing students are SO strong and hit SO hard. Ha. I thought I was going to wake up really sore from boxing on Sunday, but luckily, I was fine.
• I forgot to mention a few students gave me holiday gifts this year, which I thought was really nice!
• I ran on a new-to-me indoor track on Sunday. I could have run outside, but I wanted to run double digits and it just didn’t make sense for me to do that when it was 2° out. And Bobbi joined me for a few miles in the middle. Yay! And the run lane is on the outside, so I didn’t have the bruised elbow issue. And… this place was by a Starbucks, so win win, all around!
• It’s monthly recap time. In December I ran 135.8 miles (28 runs, and my highest mileage month of the year! (by one mile over last month, ha!)), cycled 73 miles (6 indoor rides) and swam 3,192 yards (3 swims). My coldest run was 1°F and my warmest was 62°F. I did 4 hill sessions and 3 speed sessions. I taught 7 strength classes, and 4 fitness boxing class. I did 2 strength workouts at home.
• I could add a 2017 recap here, but this is long enough!

Link to Training Week 427

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By kilax, December 29, 2017 7:54 am

Everyone knows about SMART goals, right? SMART goals are:

Specific
Measurable
Attainable
Realistic/Relevant
Time Bound

Setting goals that meet these five criteria makes you more likely to achieve them because it forces you to actually plan out how you are going to meet the goal, instead of just daydreaming about it. It also forces you to make sure it’s, yes, attainable and realistic.

I’ve been thinking about it for a few months, and I have one SMART goal for 2018:

TO EAT A VEGAN DONUT

Guys. I have been craving a vegan donut for months. It is time to MAKE this goal happen in 2018!

I know I can do it, because I’ve done it before (but it’s been awhile, so I’m a bit unsure of myself). So, it’s attainable and realistic. It’s relevant, because I have an interest in donuts.

It’s specific. Eat ONE vegan donut. That’s all I have to do. And it’s measurable, at one donut.

Now comes the tricky part. Making it time bound. Eating a vegan donut requires travel to either Chicago or Milwaukee. Preferably to Holey Moley Doughnuts in Milwaukee. I was hoping I would meet this goal this year, if my in-laws traveled to Milwaukee airport and we stopped for donuts after, but alas, they went to Midway (in Chicago).

Will we really drive to Milwaukee, just to get donuts? I think yes, because we’ve done it before. But I am setting a high bar here, and saying we will do this by the end of January. I am counting on all of you to hold me accountable.

After I accomplish this goal, I will reassess and see if it’s something I think I can do again in 2018. Maybe eat more of them? Maybe have more than one a month?! Who knows! But I don’t want to get ahead of myself.

On to bigger and better things in 2018!

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By kilax, December 28, 2017 6:23 am

• A lot of my holiday wishlist was books and I am excited to have a stack to read! I’ve started with What Made Maddy Run.

• It’s so cold here, that the door hinges inside the house have frost on them. Ha. (That may be because this door isn’t insulated for crap, though.) It’s been in the negative digits (with colder windchills) when we wake up. I am happy to report Snow’s house is in the 40s on the first level, and in the 80s on the second level!

• I signed up for my goal 5K in April! My older brother said he and some of his family may do it too. Yay!
• I’ve been having a lot of fun at all the holiday (and other!) celebrations, but now I am a bit socialized out! My brain can’t seem to make much more conversation. I am looking forward to a quiet New Year’s Eve!

Link to Random Thoughts Thursday 160

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By kilax, December 27, 2017 6:39 am

People are already mentioning their anticipation of “resolutioners” crowding their gyms after the new year.

Sigh.

There must be something I am missing, likely because I only go to a large gym to swim, and teach at a small studio – the crowding tends not to affect me. (Is that all it is? People using the equipment/machines you want to use?)

But why all the grumbling, and meanness, toward someone who is only trying to get healthier? Someone who could potentially be a new friend? Someone you could potentially help out, and in turn, help them stick to their fitness goals?

Don’t dread the “resolutioners”!

I wrote about this two years ago, and I still feel the same way:

For the entire year, but especially January:

To all the friends/family/acquaintances/strangers you see beginning or restarting their fitness journey – BE ENCOURAGING. BE KIND. BE PATIENT.

People succeed when they’re part of a supportive group of people sharing a similar goal (in this case, becoming healthier). Be part of that group for them. It’s hard enough to be consistent with a fitness routine. Don’t make it more intimidating for beginners.

If you’re working out for the first time, starting up again, or trying to ramp intensity up – BE ENCOURAGING, BE KIND, BE PATIENT – with yourself.

It will be hard at first. Know that with consistency, it becomes easier. Don’t dwell on what you could do in the past. Life is static and we change. How boring would life be if we didn’t have continual hiccups giving us an opportunity to demonstrate our resilience?!

You can see the rest of that post, here!

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By kilax, December 26, 2017 12:10 pm

How is the holiday already over? I don’t want to go back to the daily grind <— said everyone.

We had a wonderful Christmas celebration with Steven’s dad and brother. We ended up getting a few inches of snow here Christmas Eve, then the temperature dropped quite a bit Christmas Day (and today!), so we stayed warm camped out inside the house!

A white Christmas after all!

I mentioned my brother-in-law, Andrew, and I had an ongoing joke that all gifts were going to be porg-related. After I saw Star Wars: The Last Jedi and thought the porgs were adorable, I said to Steven, “I hope Andrew actually does get me something porg-related!”

Oh, he did.

Porg poster, porg pin on briefcase, porg mug, and porg on board.

That poster was the first thing I opened, and I said my Christmas was pretty much complete, right then and there. What else could I possibly NEED?

I should probably actually put ornaments on the tree next time… it looks a bit bare!

Santa brought gifts for the kitties, too! Khali hid under the bed most of the visit. Sigh.

No porg-related gifts for Steven (or his dad)! I had been stoked for a few months to give Steven this custom illustration of our house I ordered from Cape Horn Illustration, and Steven really liked it, yay!

We had lots of jokes about eating porg too… we even did porg two ways at dinner! Hee hee.

In reality, we had a Tofurky roast and a ham, and the ham was a surprise hit. We made it with pineapple and weren’t sure how it was going to turn out, but we both really liked it! I was all about the mashed potatoes though. AND PUMPKIN PIE. Nom. We didn’t make a pumpkin pie for Thanksgiving, so I’ve been craving it since then!

Gah, just writing about this food, I want to eat it all again. It’s lunchtime as I write this and my stomach is actually growling, so that’s a good sign – I wasn’t sure I’d be hungry AT ALL today.

What a fun visit! And now it’s two and a half weeks until our next holiday celebration /William’s first birthday party, with my family. Yay!

Comments (4)

By kilax, December 25, 2017 7:55 am

Maybe next year, Snow will actually be in the photo?! Ha ha ha!

Comments Off on Training Week 427

By kilax, December 24, 2017 7:01 pm

Highlight of the Week: Teaching Merry Fitness Boxing/swimming again/feeling great on my runs!

Monday | December 18, 2017: 4.5 m run (incl. 4 hill repeats) + teaching strength class
Loc: hood, Temp: 42°/43°, Time: 47:50, Pace: 10:38 avg, Difficulty: easy, Felt: decent, grateful for the mild weather
Strength: dumbbell circuit + UNO, Difficulty: easy, Felt: good
Tuesday | December 19, 2017: 15 m ride
Indoor Ride Time: 56:20, Pace: 16.0 mph avg, Difficulty: easy, Felt: good
Wednesday | December 20, 2017: 5 m run (incl. 6×400)
Loc: Chicago Lakefront Trail, Temp: 30°, Time: 52:17, Pace: 10:27 avg, Difficulty: easy, Felt: good
Thursday | December 21, 2017: 3 m run + massage
Loc: Lake Andrea, Temp: 35°/35°, Time: 29:10, Pace: 9:43 avg, Difficulty: easy, Felt: great
Friday | December 22, 2017: teaching strength class + 1,008 yd swim + 5 m run
Strength: dumbbell circuit + UNO, Difficulty: easy, Felt: great
Loc: FitNation, Time: 20:53, Pace: 2:04 min/100 yd, Difficulty: easy, Felt: great
Loc: VP Woods, Temp: 37°/37°, Time: 51:59, Pace: 10:24, Difficulty: easy, Felt: great
Saturday | December 23, 2017: teaching Merry Fitness Boxing + 3 m run
Strength: boxing, cardio & core, Difficulty: easy, Felt: great
Loc: hood, Temp: 24°/24°, Time: 29:33, Pace: 9:50 avg, Difficulty: easy, Felt: great
Sunday | December 24, 2017: 7.5 m run 
Loc: Reverse Kilbourne/VP Woods Loop, Temp: 18°/19°, Time: 1:20:22, Pace: 10:43 avg, Difficulty: easy, Felt: pretty good, cold butt!

Notes:

• I’m glad I was able to do speedwork this week! It was the first speed sesh of 5K training. My lungs weren’t at 100%, but they didn’t feel horrible! Baby steps.
• Friday’s swim was my first in three weeks! It felt so good to get back to the pool. I wasn’t even annoyed that my headphones were dead – I was just so happy to be swimming. (It helps I got a massage the day before – my swims always feel amazing after I do).
• I loved teaching the holiday themed boxing class this week, and I love that my students got in to it and dressed in holiday gear! And I love that Andrew came. Yay! We plan to run together while he’s here, too.
• It’s going to be strange not teaching the Monday night strength class for the next two weeks because of Christmas and New Year’s Day! I’m sure everyone will enjoy the time off though.

Link to Training Week 426

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By kilax, December 23, 2017 6:22 pm

Yesterday was Steven’s birthday! His dad and brother’s flight was on time*, and everyone made it to the bowling party. Yay!

Although, oops, I made one mistake when I booked the party, which you can tell from the photo below:

I scheduled the party during galactic/cosmic/whatever bowling hours! D’oh! We usually avoid going when they have the blacklights on because we can’t see the lane markers. Ha ha ha. <— such serious bowlers.

We all had a great time though, and it made me feel good to see Steven getting so much birthday love!

I was so pumped up from the party, and excited for Merry Fitness Boxing today, that I didn’t sleep much last night**! I’ve been prepping for this boxing class since last Christmas, when I bought some Santa hats on sale and decided to make goodie bags with them for all my students.

I wanted to include Christmas music in my playlist for class today, but didn’t want it to be ALL Christmas music – it’s hard to box to that! So I used a typical rock/metal playlist, but had some Christmas music thrown in randomly, and when it came on, I had the students take their gloves off and do core and cardio moves. It was fun (at least, for me, ha)!

And Andrew (my brother-in-law) came! It was my annual “trying to kill him” (his words, not mine) with one of my fitness boxing classes. Ha ha ha. Spoiler: he survived.

After class, Steven and his dad met us and Jen, Troy, and Declan at Wildberry, a very popular breakfast/brunch restaurant. Very popular, as in, we waited almost an hour to be seated, and we totally didn’t care because the food is so good.

It’s been a treat to have all these fun celebrations with family and friends! It’s all going by a bit too fast though!

*I mention this cause you never know in the winter! I had the party a little later to make sure they’d make it!
**And I had two cats sleeping on me…

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By kilax, December 21, 2017 6:23 am

• Happy first day of winter! The days only get longer from tomorrow until June 21!
• We saw Star Wars: The Last Jedi on Saturday. I didn’t love it, but was mostly entertained, which is all I can ask for when seeing a movie in the theater!

• We wanted to put presents under the tree, so the tree skirt is back out. I really hope Data leaves it alone!

• Oh my gosh, poor Snow. I think his “friends” are hazing him. Every morning (and sometimes afternoon) we find his food bowl in a different spot – often in the middle of the yard!
• A pet peeve of mine is when someone asks me a question once, and I tell them “no” or “I don’t know” and they ask again shortly after. It’s still “no” or “I don’t know.” Come on. Nothing changed in the last few seconds/minutes. I STILL DON’T KNOW.
• Someone must have recently given out my blog email address because I am getting several emails a day asking me to post about products or share information for “immediate release.” Spam and unsubscribe.

Link to Random Thoughts Thursday 159

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By kilax, December 19, 2017 6:14 am

According to my calendar, 5K training for the Frosty Footrace starts this week. Eek!

I won’t be in top racing shape for the race on February 25th, but would like to use it to gauge my fitness level for a 5K on April 7th. That’s the tentative plan anyway <— we’ll see if I can hold interest in it!

I had great results with this training plan, so I am going to follow something similar (hills, speed, and tempo are separate days):

Week 1: hills, 6×400
Week 2: hills, 3×800 + 4×1:00
Week 3: hills, 7×400
Week 4: hills, 4×800 + 6×1:00
Week 5: hills, 8×400, tempo
Week 6: hills, 5×800 + 8×1:00, tempo
Week 7: hills, 10×400, tempo
Week 8: hills, 6×800 + 8×1:00, tempo
Week 9: hills, 12×400, tempo
Week 10: hills, 6×1:00, race!
Week 11-16: probably repeat week 5-10

Ideally, speedwork would be at or below goal race pace, but I am in the process of losing weight, and have to start the training cycle with slower speedwork, and speed up as the weight comes off. We’ll see what happens, and I’ll use that to determine my goal pace for Frosty. Yay, speedwork!

At the last 5K I “raced”