Training Week 438
Highlight of the Week: Running with Rachel!
Monday | March 5, 2018: 15 m ride + 7 m run (incl. 10 hill repeats) + teaching strength class
Indoor Ride Time: 59:26, Pace: 15.1 mph avg, Difficulty: easy, Felt: good
Loc: hood, Temp: 36°/37°, Time: 1:07:38, Pace: 9:39 avg, Difficulty: easy, Felt: good
Strength: plate circuit and oversized medicine balls, Difficulty: easy, Felt: good, spent!
Tuesday | March 6, 2018: 20 m ride + 11.2 m run
Indoor Ride Time: 1:20:14, Pace: 15.0 mph avg, Difficulty: easy, Felt: good
Loc: to Lake Andrea and back, Temp: 34°/34°, Time: 1:50:19, Pace: 9:51 avg, Difficulty: easy, Felt: great, glad headache went away enough to run
Wednesday | March 7, 2018: rest
Thursday | March 8, 2018: 5.2 m run
Loc: VP Woods, Temp: 30°/29°, Time: 50:05, Pace: 9:38 avg, Difficulty: easy, Felt: good, happy to run on the soft trail
Friday | March 9, 2018: teaching strength class + 1,176 yd swim + 7 m run (incl. 6×800)
Strength: plates and oversized medicine balls, Difficulty: easy, Felt: good, actually challenged with some combos!
Loc: FitNation, Time: 25:45, Pace: 2:11 min/100 yd, Difficulty: easy, Felt: good
Loc: Lake Andrea, Temp: 37°/35°, Time: 1:03:48, Pace: 9:07, Difficulty: medium, Felt: good, except last two 800s
Saturday | March 10, 2018: 12 m run (w/Rachel)
Loc: White River State Trail, Temp: 17°/26°, Time: 1:58:47, Pace: 9:54 avg, Difficulty: easy, Felt: good, legs a bit tired!
Sunday | March 11, 2018: 10 m run (incl. 2.5 m tempo) + 12 m ride
Loc: VP Woods Loop, Temp: 29°/32°, Time: 1:34:37, Pace: 9:27 avg, Difficulty: easy except last .5 of tempo, Felt: good, legs dead after tempo
Indoor Ride Time: 48:15, Pace: 14.9 mph avg, Difficulty: easy, Felt: great, good for the legs
Notes:
- The 5K I am training for is completely flat, but I am still doing hill repeats, because why not? They make me stronger, and there are a few inclines in the half I’ll do in May.
- I woke up just after 3:00 am with a horrible headache Tuesday morning. I couldn’t fall back asleep, so I got up, and once I felt better, got on the bike (because what else would I do until starting work at 6:30?!). Then the headache came back with a vengeance during work. Blah. I had to take the day off, but felt better in the late afternoon.
- Friday’s speedwork was the first time I had race stomach during speedwork. I usually get stomach pain after speedwork. This time, my fifth 800 felt like mile two of a 5K, which makes so much sense, since it was the start of my third mile of intervals, and it was close to race pace. But man, those last two were tough with the upset stomach! Good practice!
- I forgot my headphones for speedwork and survived! Yay! Ha. I used to run without them all the time, then when my training partner moved, I started wearing them again (even though we only ran together on weekdays, I still skipped headphones on weekend runs then too)… and have since.
- Saturday was my monthly run with Rachel! The miles flew by – we were surprised when it was already time to turn at the mid point of our out and back! I know I say this each time we do a long run together, but it really is a treat to run with someone and chat the whole time.
- I did a tempo run again this week, on Sunday, yay! I’m doing these to get ready for the 5K, but I think they’ll help with the half marathon I am running in the beginning of May, too.
- A coworker said seeing my swimming posts on Instagram inspired her to sign up for lessons! Cool!
- I set up a massage for next week! YAY! My legs are feeling all my training and I want to treat them. I also already have my massage set up for two days before my 5K in April.
Themocracy
Killin it!! Are you feeling tired with all the miles? Mine are starting to ramp up (not as much as u yet) and other than the occasional tired day its been ok. Enjoy the massage!
Thanks! My legs are tired at the end of my long runs! I’ve been trying to get enough sleep, and take epsom salt baths, and even use the Stick to keep from getting too trashed, but I could definitely tell they need that massage!
I am glad you are doing well with your ramp up! Is next week another increase?