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By kilax, November 11, 2018 10:44 pm

Highlight of the Week: Running in San Francisco!

Monday | November 5, 2018: 7 m run + 3.2 m run + teaching strength class
Loc: Lakefront Trail, Temp: 46°, Time: 1:10:03, Pace: 10:00 avg, Difficulty: easy, Felt: good, thankfully!
Loc: Lakefront Trail, Temp: 47°/49°, Time: 32:27, Pace: 10:09 avg, Difficulty: easy, Felt: good
Strength: Lebert and dumbbells, Felt: good
Tuesday | November 6, 2018: 3 m run
Loc: hood, Temp: 45°/46°, Time: 29;13, Pace: 9:43 avg, Difficulty: easy, Felt: good
Wednesday | November 7, 2018: 4 m run
Loc: hood, Temp: 38°/38°, Time: 39:14, Pace: 9:48 avg, Difficulty: easy, Felt: good, but frustrated with the wind
Thursday | November 8, 2018: 2 m run
Loc: hood, Temp: 33°/33°, Time: 19:34, Pace: 9:46 avg, Difficulty: easy, Felt: good
Friday | November 9, 2018: “rest”
Saturday | November 10, 2018: 3.5 m run
Loc: Golden Gate Park, Temp: 49°/53°, Time: 37:18, Pace: 10:39 avg, Difficulty: easy, Felt: great
Sunday | November 11, 2018: 3.5 m run
Loc: Golden Gate Park, Temp: 62°/62°, Time: 37:22, Pace: 10:41 avg, Difficulty: medium, Felt: okay, a bit out of breath

Notes:

• After my right quad felt so sore all weekend, and still ached Monday morning I was worried how my run would go, but it didn’t bother me at all! Yay!
• Gosh, the wind was terrible the first few days of the week. It seemed like a preview of what’s ahead for the winter. Time to start covering my face when I run!
• Both of my San Francisco runs were in the stunning Golden Gate Park, which Mica lives across from. The trees and flower types in the park were so foreign to me, I felt like I was in a movie set. I’d love to come back some day and run the entire park! And I’d love to do a race in San Francisco and run in other parts of the city! Maybe even try one of those large hills, ha!
• This was my first time running in California, so I get to mark off a new state on my “Race in / Run in” map! Yay!

Link to Training Week 472

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By kilax, November 4, 2018 3:04 pm

Highlight of the Week: Watching the NYC Marathon with Bobbi!

Monday | October 29, 2018: teaching strength class
Strength: bands and bars, Felt: good
Tuesday | October 30, 2018: 2.2 m run
Loc: hood, Temp: 57°, Time: 22:38, Pace: 10:17 avg, Difficulty: easy, Felt: good
Wednesday | October 31, 2018: 3 m run
Loc: Chicago Lakefront Trail, Temp: 50°/53°, Time: 30:30, Pace: 10:09 avg, Difficulty: easy, Felt: good
Thursday | November 1, 2018: rest
Friday | November 2, 2018: teaching strength class + one-on-one + 6.8 m run
Strength: Leberts and dumbbells, Felt: ok, but like I am getting sick
Loc: VP Woods Loop, Temp: 45°/47°, Time: 1:10:26, Pace: 10:22, Difficulty: medium, Felt: okay, gait a bit off
Saturday | November 3, 2018: teaching fitness boxing
Strength: whole body moves and boxing, Felt: so sore from the previous day’s workouts, ouch
Sunday | November 4, 2018: rest

Notes:

• We did a movie trivia playlist in the Monday night class again. The winner got to select next week’s playlist. They choose 80s Hair Bands.  I need to come up with some other ways to make class (more?! ha) fun!
• I wanted to run after work Tuesday but was exhausted so I took an hour nap instead and planned to skip it. When I woke up Steven said “Are you gonna run? It’s getting dark soon!” Him asking me made me go out. And it did get really dark, and there was lightening too, so it wasn’t the longest run but I was glad I went out. Thanks, Steven!
• Ha, that paragraph above shows my motivation for the week. Pair that with a slight cold (luckily it’s not horrible), a super sore right quad (it was still causing me to walk funny two days after strength class), and crappy weather (Sunday) and I took the weekend off running.
• Monthly recap! In October I ran 124.5 miles (21 runs), cycled 15 miles (1 ride inside), and swam 1,386 yards (2 swims). I did 0 speed sessions and 1 hill session. My coldest run was 28°F and my warmest was 82°F. I taught 9 strength classes, 1 fitness boxing classes, and did 3 one-on-one sessions. I did one race, the Gear Western Country Half Marathon. I expected to workout less this month, due to having every week fully booked. I’ll have more time in November!

Link to Training Week 471

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By kilax, October 29, 2018 5:31 pm

Highlight of the Week: A surprise run with Dad!

Monday | October 22, 2018: 7 m run + teaching strength class
Loc: VP Woods Loop, Temp: 62°/63°, Time: 1:11:08, Pace: 10:09 avg, Difficulty: easy-ish, Felt: good enough
Strength: bands and bars, Felt: good
Tuesday | October 23, 2018: 4 m run
Loc: hood, Temp: 48°/47°, Time: 39:01, Pace: 9:45 avg, Difficulty: easy, Felt: good
Wednesday | October 24, 2018: 3 m run
Loc: Chicago Lakefront Trail, Temp: 48°/49°, Time: 29:22, Pace: 9:47 avg, Difficulty: easy, Felt: good, chilly
Thursday | October 25, 2018: 10 m run
Loc: Kilbourne/DPRT Loop, Temp: 48°/49°, Time: 1:42:38, Pace: 10:15 avg, Difficulty: easy, Felt: good, annoyed with all the traffic though
Friday | October 26, 2018: teaching strength class + one-on-one
Strength: bands and bars, Felt: good, so tired though (not enough sleep)
Saturday | October 27, 2018: rest
Sunday | October 28, 2018: 7.2 m run (w/Dad on bike)
Loc: VP Woods Loop, Temp: 46°/48°, Time: xx:xx, Pace: x:xx avg, Difficulty: easy, Felt: good

Notes:

• I thought my Monday run would feel better after 72 hours of running rest, but my crappy diet caught up with me! Ugh.
• I took leave Thursday afternoon to get a long-ish run in before our guests arrived. I thought the roads would be clearer because it wasn’t “rush” hour, but I must have been running in the school traffic because there was car after irritating car. No one did anything to pester me, I just felt annoyed with them. That’s a sign I need to hit the trails more (2.9 miles of that run was on trail, at least).
• Wow, those first two bullets are kind of whiny! Let’s end on a high note! I got to run with my Dad on Sunday which was completely unexpected and a total highlight!!! YAY!!!

Link to Training Week 470

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By kilax, October 21, 2018 6:30 pm

Highlight of the Week: Running on our newly paved road!

Monday | October 15, 2018: 4 m run + teaching strength class
Loc: hood, Temp: 46°/46°, Time: 38:33, Pace: 9:39 avg, Difficulty: easy, Felt: great, annoyed by traffic though
Strength: kettlebells and cones, Felt: good, felt so great not to be a sweaty mess in the studio!
Tuesday | October 16, 2018: rest
Wednesday | October 17, 2018: migraine
Thursday | October 18, 2018: 3 m run + massage
Loc: hood, Temp: 29°/28°, Time: 29:46, Pace: 9:54 avg, Difficulty: easy, Felt: great
Friday | October 19, 2018: teaching strength class + 882 yd swim + 7 m run
Strength: bands and body bars,  Felt: okay, kind of blah from my headache
Loc: FitNation, Time: 17:43, Pace: 2:01 min/100 yd, Difficulty: easy, Felt: good
Loc: VP Woods Loop, Temp: 53°/51°, Time: 1:09:33, Pace: 9:56 avg, Difficulty: easy, Felt: great
Saturday | October 20, 2018: teaching strength class
Strength: kettlebells, core, and boxing, Felt: good
Sunday | October 21, 2018: rest

Notes:

• I usually stick to running counter-clockwise loops so I have left turns/less turns against traffic. On Monday I couldn’t do the right turn to get to a loop like that because of traffic, so I ran in counter-clockwise and it felt so different – it a mostly good way. Traffic was annoying the whole time though, and some lady made a big deal about stopping when I was running toward her (because another car was coming her way) then peeling out down the middle of the road when that car passed. Okay then.
• I love when it gets colder and I can start wearing vests and jackets with POCKETS! Love love love! It feels so nice not to carry my phone on my waist belt.
• The cooler weather means I get way less sweaty when I teach strength class. It’s amazing how much better that makes me feel while teaching (and after).
• I was excited to swim on Friday. I had more time because I wasn’t training after class, and I had just gotten a massage so I knew it would feel great. Then I got to the pool (literally – was about to get in the water) and my phone was blowing up because my friend left his phone in my car. Oops. I got out and drove the phone back to his house then went back to the pool, and had less than twenty minutes to get a swim in. UGH. Not his fault at all, but it made me realize how big of a pita it is for me to fit in a swim, with the very few open swim times. Fridays used to work well, but training someone after class eats up a lot of open swim time.
• It’s been so nice to run on the new shoulder on the road by our house!!! That’s 1.75 miles less that I don’t have to run on rocks. Aww yeah, baby.
• I usually don’t take two days off from running in a row, especially twice in one week! But I did in the middle in the week because I had a migraine, and over the weekend because we were busy with house guests, then I wanted to be totally lazy after they left! We have guests next weekend too, so that week will probably be light, as well.

Link to Training Week 469

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By kilax, October 15, 2018 6:18 am

Highlight of the Week: Running a half marathon with a hobby horse, and running with Dad!

Monday | October 8, 2018: 4 m run + teaching strength class
Loc: hood, Temp: 82°/82°, Time: 41:40, Pace: 10:25 avg, Difficulty: easy, Felt: surprisingly good (given the temp and my poor weekend diet!)
Strength: kettlebells and cones, Felt: good
Tuesday | October 9, 2018: 15 m ride + 7 m run
Indoor Ride Time: 1:00:13, Pace: 14.9 mph avg, Difficulty: easy, Felt: good
Loc: VP Woods Loop, Temp: xx°/xx°, Time: 1:10:10, Pace: 10:01 avg, Difficulty: easy, Felt: surprisingly good, again, with the heat
Wednesday | October 10, 2018: rest
Thursday | October 11, 2018: 3 m walk
Friday | October 12, 2018: teaching strength class + 3 m run
Strength: kettlebells and cones Felt: fine
Loc: Plymouth, MN, Temp: 46°/45°, Time: 30:20, Pace: 10:06, Difficulty: easy, Felt: good, chilly, regretted that sandwich
Saturday | October 13, 2018: Gear Western Half Marathon
Loc: Long Lake, MN, Temp: 36°/42°, Time: 2:10:40, Pace: 9:59 avg, Difficulty: mostly easy, Felt: good!
Sunday | October 14, 2018: 8 m run
Loc: North Bran, Temp: 35°/34°, Time: 1:21:47, Pace: 10:13 avg, Difficulty: mostly easy, Felt: good, tired at the end

Notes:

• We had high temps (low 80s, high 70s) back for Monday and Tuesday’s runs. And they surprisingly weren’t horrible! I’m glad we didn’t have that weather a day earlier, on Chicago Marathon day. Their overcast rainy day looked decent (to me!) for running. My last two marathon PRs have been in that kind of weather.
• I kind of forgot that I was running a half marathon on Saturday, when I was thinking ahead about my workouts for the week (I figured I’d do my normal six days of running). I remembered by Thursday and swapped my run for a walk, and did a somewhat easier strength workout Friday morning.
• I didn’t make time to go to the pool Friday morning, so I could hit the road to Minneapolis instead.
• My runs in Minnesota were my coldest of the fall season, for sure. And they felt great! But I was freezing after each of them. At home I’d jump in to a hot bath to warm up. A hotel shower just doesn’t have the same effect.
• The half marathon was so fun, and I loved the hilly course! I can’t wait to write about it later this week.
• I got to run with my Dad on Sunday! Yay! (I was with my parents because we were at a family wedding Saturday night, more on that later today?)
• I think last week was my ninth year of tracking my workouts here. Nutso!

Link to Training Week 468

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By kilax, October 8, 2018 5:39 pm

Highlight of the Week: Running with Gina and Steve!

Monday | October 1, 2018: 10 m run + teaching strength class
Loc: VP Woods Loop, Temp: 61°/60°, Time: 1:37:53, Pace: 9:47 avg, Difficulty: medium, Felt: good
Strength: boxes and dumbbells, , Felt: too hot and sweaty and tired
Tuesday | October 2, 2018: 4.5 m run (incl. hills x 8)
Loc: hood, Temp: 56°/58°, Time: 46:09, Pace: 10:15 avg, Difficulty: easy-ish, Felt: okay, but tired from Monday’s run
Wednesday | October 3, 2018: 4 m run
Loc: Chicago Lakefront Trail & Riverwalk, Temp: 79°/82°, Time: 37:47, Pace: 9:27 avg, Difficulty: easy, Felt: good
Thursday | October 4, 2018: 7 m run
Loc: VP Woods Loop, Temp: 53°/53°, Time: 1:09:53, Pace: 9:59 avg, Difficulty: mostly easy, Felt: good, especially in the sun
Friday | October 5, 2018: teaching strength class + 504 yd swim + 8.5 m run
Strength: kettlebells and cones, Difficulty: easy, Felt: good
Loc: FitNation, Time: 10:24, Pace: 2:04 min/100 yd, Difficulty: easy, Felt: good, annoyed I grabbed the wrong goggles
Loc: Redbox Loop, Temp: 58°/61°, Time: 1:25:23, Pace: 10:02 avg, Difficulty: easy, Felt: great
Saturday | October 6, 2018: rest
Sunday | October 7, 2018: 5 m run (w/Gina & Steve)
Loc: VP Woods, Temp: 53°/55°, Time: 46:09, Pace: 9:13 avg, Difficulty: mostly easy, Felt: great

Notes:

• When I left for my ten mile run Monday before teaching class I thought to myself “doesn’t this normally turn out bad – running ten miles then immediately teaching?” Yes, yes it does. Ha. I just don’t have enough time to run that, recover, then go teach (all after work). Actually, I thought I’d have more chill time at home but Data’s portrait came in the mail and I used that time to put it in a frame and admire it. Oops. Anyway, I ran hard, then did a challenging workout in a very humid room and felt okay, just weaker than I should have been! Will I make this mistake again? Yes, yes I will.
• Man, the newer Asics Gel Cumulses (19s, I don’t have 20s yet) don’t have the support I need anymore. Wah. I alternate between those and the Nimbuses because I don’t always need the support of the Nimbus, and the Cumuluses are cheaper, but I may just have to switch over to Nimbuses, completely.
• I ended up running on the Chicago Riverwalk by accident Wednesday. It was neat to run someplace “new” (despite all the foot traffic)!
• Thursday was one of those (rare for me) runs were I under-dressed and felt good running in the sun!
• I stupidly grabbed the wrong goggles from my swim bag Friday morning and decided to just go with it… and had to cut my swim short because they hurt my face so much. I won’t make that mistake again!
• Running in the local preserve with Gina and Steve on Sunday was such a treat. (Broken record—>) I rarely run with friends, and sharing a favorite place of mine with mi otra familia is special to me!

Link to Training Week 467

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By kilax, September 30, 2018 5:25 pm

Highlight of the Week: Hmmmm. Actually doing a dedicated speed session, and not lazily making it part of a long run.

Monday | September 24, 2018: teaching strength class
Strength: boxes and dumbbells, Felt: so damn hot and sweaty
Tuesday | September 25, 2018: 5.5 m run (incl. hills x6)
Loc: hood, Temp: 64°/64°, Time: 57:33, Pace: 10:28 avg, Difficulty: easy/medium, Felt: clunky
Wednesday | September 26, 2018: 3.5 m run
Loc: Chicago Lakefront Trail, Temp: 60°/63°, Time: 32:56, Pace: 9:25 avg, Difficulty: easy, Felt: great
Thursday | September 27, 2018: 10 m run
Loc: VP Woods Loop, Temp: 47°/50°, Time: 1:45:33, Pace: 10:33 avg, Difficulty: easy, Felt: good, but a bit sluggish
Friday | September 28, 2018: teaching strength class + one-on-one + 1,008 yd swim + 30 min walk (w/Steven)
Strength: boxes and dumbbells, Felt: good
Loc: FitNation, Time: 22:42, Pace: 2:15 min/100 yd, Difficulty: easy, Felt: good
Saturday | September 29, 2018: teaching strength class + 6 m run (incl. 4×800)
Strength: kettlebells, core, and boxing, Felt: great
Loc: Grayslake, Temp: 52°/55°, Time: 58:45, Pace: 9:47 avg, Difficulty: easy, Felt: great
Sunday | September 30, 2018: 12 m ride
Indoor Ride Time: 50:43, Pace: 14.2 mph avg, Difficulty: easy, Felt: good

Notes:

• For Monday’s strength class I created a movie inspired playlist and made a game out of guessing what movies the songs were from. I even had prizes! I can’t do that (prizes) all the time, but I think the class liked playing along!
• I took Monday off running and hoped I would feel energetic Tuesday, but ugh, I felt clunky and we had high humidity and dew point back, which didn’t help! Wah!
• Wednesday’s run felt so cool and great! Except for everything I wrote about here about getting yelled at. Sigh.
• On Saturday I had an even number of students for boxing which meant I could be a cheerleader instead of paired up with someone (and be less sore Sunday, ha). Yay!
• We had PERFECT weather Saturday for speedwork. Ahh, what a treat! I’m hoping we have some of that cool weather next weekend for our Texan guests to run in!
• I woke up too late Sunday (due to staying out late Saturday night) to do a long run and still get all my errands/chores done. Oops. Sigh. Kind of a low-motivation week, running-wise. I am wondering how many miles I’ll be able to get in October, with having plans every weekend. Eh, who cares, except me, and my sanity.
• Monthly recap! In September I ran 162.1 miles (24 runs, first month all year where all runs were solo), cycled 69 miles (5 rides inside), and swam 2,016 yards (2 swims). I did 5 speed sessions 3 hill sessions. My coldest run was 47°F and my warmest was 80°F. I taught 7 strength classes, 2 fitness boxing classes, and did 4 one-on-one sessions. I felt kind of bummed out for a lot of September, so I’m glad I worked out as much as I did – it helps me.

Link to Training Week 466

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By kilax, September 23, 2018 6:40 pm

Highlight of the Week: Wearing gloves for my Sunday run and having a place to wipe my snot!!!

Monday | September 17, 2018: 5 m run + teaching strength class
Loc: Chicago Lakefront Trail, Temp: 70°/71°, Time: 51:46, Pace: 10:20 avg, Difficulty: easy, Felt: a bit tired, hot
Strength: body bars, Felt: good, just sweaty and stinky!
Tuesday | September 18, 2018: 3 m run + massage
Loc: hood, Temp: 66°/66°, Time: 29:02, Pace: 9:40 avg, Difficulty: easy, Felt: great
Wednesday | September 19, 2018: rest
Thursday | September 20, 2018: 5 m run (incl. hills x4)
Loc: hood, Temp: 79°/80°, Time: 51:44, Pace: 10:21 avg, Difficulty: medium, Felt: hot and heavy
Friday | September 21, 2018: teaching strength class + one-on-one + 1,008 yd swim + 11 m run
Strength: box and dumbbells, Felt: good, hot
Loc: FitNation, Time: 21:51, Pace: 2:10 min/100 yd, Difficulty: easy, Felt: good, happy to be back in the water!
Loc: ML/VP Woods Loop, Temp: 69°/69°, Time: 1:54:44, Pace: 10:25 avg, Difficulty: easy, Felt: great, loved the breeze
Saturday | September 22, 2018: 3.6 m run
Loc: hood, Temp: 60°/60°, Time: 36:00, Pace: 10:00 avg, Difficulty: easy, Felt: fine, until I bonked the last mile
Sunday | September 23, 2018: 13 m run (incl. 6×400)
Loc: Lake Andrea/Outlet Mall Loop, Temp: 49°/59°, Time: 2:22:42, Pace: 10:44 avg, Difficulty: medium, Felt: fine, except for code brown

Notes:

• I got to swim this week, yay! It felt good to be back in the pool, even though it took me a while to get used to breathing in the water again.
• It was a treat to have cool temps on the weekend! Oddly, those were my worst runs of the week. I completely bonked a 4 miler and quit at 3.6 (huh?) and had a bathroom emergency during my long run on Sunday. Eh. Sh*t happens. Heh.

Link to Training Week 465

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By kilax, September 16, 2018 9:47 am

Highlight of the Week: Feeling strong on my runs.

Monday | September 10, 2018: 5.2 m run (incl. hills x5)
Loc: hood, Temp: 67°/67°, Time: 52:38, Pace: 10:07 avg, Difficulty: mostly easy, Felt: good, warm
Strength: body bars and bands, Felt: good
Tuesday | September 11, 2018: 4 m run
Loc: hood, Temp: 73°/72°, Time: 38:08, Pace: 9:32 avg, Difficulty: mostly easy, Felt: great
Wednesday | September 12, 2018: rest
Thursday | September 13, 2018: 10 m run
Loc: Trumpet/VP Woods Loop, Temp: 56°/55°, Time: 1:44:06, Pace: 10:25 avg, Difficulty: easy, Felt: really good
Friday | September 14, 2018: teaching strength class + one-on-one + 5 m run
Strength: body bars and bands, Felt: good
Loc: hood, Temp: 79°/78°, Time: 50:43, Pace: 10:08, Difficulty: easy enough, Felt: hot
Saturday | September 15, 2018: 13 m ride + teaching fitness boxing + 3 m run
Indoor Ride Time: 55:18, Pace: 14.1 mph avg, Difficulty: easy, Felt: good
Loc: hood, Temp: 76°/76°, Time: 28:58, Pace: 9:38 avg, Difficulty: easy, Felt: surprisingly good
Sunday | September 16, 2018: 14 m run (incl. 10×1:00)
Loc: Kilbourne/DPRT Loop, Temp: 65°/72°, Time: 2:23:51, Pace: 10:16 avg, Difficulty: mostly easy, Felt: great

Notes:

• During Tuesday’s run, I felt light on my feet, like I was getting my pep back. That feeling continued for most of the week – yay!
• It’s been fun to train one-on-one again. There’s a lot more I can do when I am only training one person (due to space, amount of equipment, and that I am only watching them).
• The pool opens back up today! I am looking forward to swimming next Friday.
• My schedule is all over the place next week.  I hope I can still get my normal amount of workouts in during the week and don’t save it all for the weekend.

Link to Training Week 464

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By kilax, September 9, 2018 2:05 pm

Highlight of the Week: Low dew point and humidity for my last four runs of the week!

Monday | September 3, 2018: 18 m ride + 4 m run
Indoor Ride Time: 1:10:07, Pace: 15.4 mph avg, Difficulty: easy, Felt: good, sore butt!
Loc: hood, Temp: 72°/72°, Time: 40:44, Pace: 10:11 avg, Difficulty: medium, Felt: heavy and sweaty
Tuesday | September 4, 2018: rest
Wednesday | September 5, 2018: 10 m run
Loc: 9th St/VP Woods Loop, Temp: 75°/76°, Time: 1:42:20, Pace: 10:14 avg, Difficulty: easy, Felt: best I have in a while!
Thursday | September 6, 2018: 5 m run
Loc: VP Woods to Pine Dunes & back, Temp: 67°/66°, Time: 51:05, Pace: 10:13 avg, Difficulty: easy, Felt: a little heavy but loved the low dew point
Friday | September 7, 2018: teaching strength class + one-on-one + 7 m run
Strength: bars and bans, Felt: fine
Loc: VP Woods Loop, Temp: 68°/67°, Time: 1:14:04, Pace: 10:35, Difficulty: medium, Felt: fine, but stiff
Saturday | September 8, 2018: 10 m ride + 3 m run
Indoor Ride Time: 38:58, Pace: 15.4 mph avg, Difficulty: easy, Felt: good
Loc: hood, Temp: 67°/67°, Time: 30:13 Pace: 10:03 avg, Difficulty: easy, Felt: fine, enjoyed the wind in my face
Sunday | September 9, 2018: 12 m run (incl. 3×800)
Loc: Lake Andrea/Outlet Mall Loop, Temp: 62°/65°, Time: xx:xx, Pace: x:xx avg, Difficulty: mostly easy, Felt: good

Notes:

• My butt was sore on my Monday ride! That is what I get for taking a month off of cycling!
• My chest feels so swollen when I run in the afternoons lately. Me no likey. I’ve felt so achy and stiff this week, in general. Blah. I need to make this month’s massage appointment, and get back to the pool (it reopens in five days!).
• Starting Thursday, we had four days of windy, overcast, low dew point and low humidity weather. It was a lovely treat!
• I realized this week that my watch can control the music on my phone. Cool!
• Have any other g-map pedometer users been having issues? I like to map my routes to check mileage, and the routes aren’t “snapping” properly anymore. I see someone wrote about it in their forum, but I can’t get their forum to load!

Link to Training Week 463