Training Week 437
Highlight of the Week: Running all the miles! / actually doing a tempo!
Monday | February 26, 2018: 7 m run + teaching strength class
Loc: VP Woods Loop, Temp: 48°/50°, Time: 1:08:52, Pace: 9:50 avg, Difficulty: easy, Felt: good, annoyed with the wind
Strength: plate circuit + oversized medicine balls, Difficulty: easy, Felt: annoyed
Tuesday | February 27, 2018: 10 m run
Loc: DPRT/Kilbourne Loop, Temp: 61°/59°, Time: 1:38:07, Pace: 9:48 avg, Difficulty: easy, Felt: great
Wednesday | February 28, 2018: rest
Thursday | March 1, 2018: 4 m run
Loc: hood, Temp: 43°/43°, Time: 37:36, Pace: 9:23 avg, Difficulty: easy, Felt: great
Friday | March 2, 2018: teaching strength class + 1,134 swim + 6.5 m run (incl. 10×400) + 15 m ride
Strength: plates and oversized medicine balls, Difficulty: easy/medium (sore leg), Felt: good
Loc: FitNation, Time: 25:18, Pace: 2:14 min/100 yd, Difficulty: easy, Felt: good
Loc: hood, Temp: 43°/42°, Time: 59:11, Pace: 9:06 avg, Difficulty: easy/medium, Felt: great, like the wind was hitting me from all directions
Indoor Ride Time: 56:04, Pace: 16.1 mph avg, Difficulty: easy, Felt: bored
Saturday | March 3, 2018: 10 m run + teaching fitness boxing
Loc: DPRT/Kilbourne Loop, Temp: 33°/35°, Time: 1:42:27, Pace: 10:14 avg, Difficulty: easy, Felt: a bit tired!
Strength: Core/Cardio & Boxing, Difficulty: easy, Felt: great
Sunday | March 4, 2018: 13 m run (incl. tempo 2×1.5) + 12 m ride + 20 min walk (w/Steven)
Loc: Lake Andrea/Outlet Mall Loop, Temp: 35°/37°, Time: 2:02:19, Pace: 9:24 avg, Difficulty: mostly easy, Felt: great (even with the wind!)
Indoor Ride Time: 45:58, Pace: 15.7 mph avg, Difficulty: easy, Felt: SO HUNGRY OMFG
Notes:
- Some soreness developed in the area between my left knee and shin on Friday last week. I think it was caused by running on worn down shoes. I’m running on newer shoes only and monitoring it! (I’m also icing it, doing some heat treatment, and wearing a sleeve, at times.)
- On Monday I normally run hills, but I skipped them this week due to running a hilly race the day before. I still run routes with hills Monday, Tuesday, Saturday, and Sunday though!
- During speedwork on Friday, a guy drove by in his truck with the window down, cheering me on. I later came across him again, and he cheered me on, then stopped so I chatted with him for a bit. He was super nice, and his encouragement helped me finish out my speedwork (I had been planning to stop at eight repeats but went to ten).
- I actually did a tempo run this week, woo hoo – two sets of 1.5 mile intervals right at 7:40 pace. I had been planning on doing them at 8:00 pace, but 7:40 felt great – probably because of wind assistance!
- This week was my highest weekly mileage of the year so far! I feel really good running this amount. Happy and healthy.
- Monthly recap time! In February I ran 166.9 miles (26 runs), cycled 99 miles (7 indoor rides) and swam 3,826 yards (4 swims). My coldest run was 12°F and my warmest was 61°F. I did 3 hill sessions and 4 speed sessions. I ran one race – the Frosty Footrace 5K. I taught 6 strength classes, 3 fitness boxing classes, and 1 indoor cycling class. I did 2 strength workouts at home. I’m planning to run more miles this month, as I get ready for my April 7th 5K.
Themocracy
Solid week of training! And awesome mileage! Hope your knee/shin thing goes away quick- just be careful with icing it- 😂I managed to give myself a bit of frostbite by using one of those gel ice packs directly on my skin. Derp.
That tempo run was amazing! You’re going to smash that 5k! So happy your training is going well!
Thanks! Ha ha ha, I have done that before!!! But it seems to be the most effective way – through a towel or even over my thin pajama pants (I usually ice in night at bed) doesn’t seem to affect it as much as right on the skin! Eek!!!!!!! I hope your spot is okay!
Thanks!!! I am happy too! Just under five weeks left of training!!!
You are killing it with the mileage! Nice to have a mobile cheering squad, ha ha.
Thanks! It was!