Highlight of the Week: That I actually cross-trained twice and did strength twice on my own!
Monday | March 9, 2015: 5 m run (w/Kelly) + teaching strength class
Loc: Grayslake, Temp: 22°/22°, Time: 47:58, Pace: 9:36 avg, Difficulty: easy, Felt: good
Strength: Kettlebells & Bench, + boxing, Difficulty: easy (mostly observing), Felt: good
Tuesday | March 10, 2015: 12 m run (w/Kelly) + 10 m bike + 10 min strength
Loc: Grayslake, Temp: 34°/34°, Time: 1:56:49, Pace: 9:44 avg, Difficulty: easy, Felt: good, tired at the end
Bike Time: 28:57, Pace: 20.7 mph avg, Difficulty: easy, Felt: good, not as bored as usual! ha ha
Wednesday | March 11, 2015: rest
Thursday | March 12, 2015: 6.5 m run (w/Kelly, incl. 2×2)
Loc: Grayslake, Temp: 22°/22°, Time: 1:00:27, Pace: 9:18 avg, Difficulty: easy/medium, Felt: surprisingly good
Friday | March 13, 2015: teaching strength class + 21 m run
Strength: Kettlebells & Bench, + boxing, Difficulty: medium, Felt: okay
Loc: Around town, Temp: 45°/61°, Time: 3:35:15, Pace: 10:15, Difficulty: medium, Felt: okay, just tired legs
Saturday | March 14, 2015: 15 m bike + 10 min strength/core
Bike Time: 54:17, Pace: 16.6 mph avg, Difficulty: easy, Felt: good to move the legs
Sunday | March 15, 2015: 3 m run + teaching fitness boxing + 4 m run (w/Bobbi, Dawn & Judy)
Loc: Millennium Trail, Temp: 29°/31°, Time: 28:48, Pace: 9:36 avg, Difficulty: easy, Felt: good to wake up the legs
Strength: boxing and body weight workout (step), Difficulty: mostly easy, Felt: good
Loc: Grayslake, Temp: 42°/47°, Time: 44:59, Pace: 11:14 avg, Difficulty: easy, Felt: good
Notes:
- Quite the difference between this week’s and last week’s long runs! Last week’s was 2° when I started and 18° when I finished. It was windy and I wore MANY layers. This week’s was 45° when I started and 61° when I ended. It was windy, but it felt good, and I wore a tank and shorts and my water vest. And got a lot of sun. I expected the sun and heat (and the hills that I haven’t been running since they were previously covered in snow) to drain me on this week’s long run, but I actually felt pretty good – just had tired legs.
- Oh yeah. That. Tired legs. I need to NOT do speedwork the day before a long run (really, those two should not be back-to-back, any week!). And doing a somewhat leg-focused strength workout the morning of a long run probably isn’t a good idea, either. Ha ha. A short ride on Saturday made my legs feel back to normal though!
- I did my long run the day after speedwork on purpose though, because I wanted to sleep in on Saturday, instead of get up to run. It was worth having tired legs during the run on Friday, so I had a free Saturday morning. That doesn’t happen very often (the free Saturday morning, not the tired legs, ha!).
- How did everyone do with losing an hour of sleep last Sunday? I thought that the nap I took last Sunday (due to a headache) helped me out at the beginning of the week, but by midweek, I was dragging. I hope sleeping in Saturday (and a nap today, ha!) helps!
- I did two quick strength sessions at home this week (and taught three not-quick ones, ha ha, at Efit). I was better about these at-home sessions at the end of last year and in early January. I’d like to keep them up. I like the ration of runs to strength where it is right now (in the image above) – 62 runs and 31 strength sessions for the year. That 2 to 1 ratio would be awesome to keep up throughout the year. Riiiiiiiiiiiiiiiiiiiiiiiiiiight.
Glad to hear that the heat did not affect your long run negatively this week. I was hoping for a more gradual warm-up over this spring but it looks like we have pretty much gone from winter to spring! I am still not caught up on my sleep from the time change!
Sigh. You know I was, too. Last week was a bit much for me. I am happy it’s back in the 40s today. Shhh 😉
I hope you catch up this week! 🙂
How is your less is more training going?
Yes, I think I’m slowly getting on board the new time – thank goodness it wasn’t a two hour time change! 🙂 Anyway, the less is more is working out well, thanks. I am running faster and feeling less fatigued during the day. I might be sacrificing endurance, but without a marathon this spring it really doesn’t matter that much right now. It will hopefully pay off in the shorter races (5k, 8k, ½) that I have in the coming weeks.
I bet it will TOTALLY pay off! I am happy to hear your speed is back and more importantly, that you are feeling good!
A 12 and a 21 mile run in one week – so this is what training for an ultra looks like! Oh man.
The time change really only affected me on Sunday and Monday – I couldn’t fall asleep Sunday night then had to wake up Monday morning while it was still dark out with only 4 hours of sleep. After that I was fine though. Just trying to enjoy and appreciate more daylight in the evening 🙂 Having it be dark out when I wake up now sucks, but it will pass soon. That’s the thing I love about summer, which will be here before we know it: warm nights and LONGER DAYS! Can’t wait to go for AM runs in decent temperatures 🙂
Yeah 🙂 And actually, my midweek long runs are my WI HM training partner’s long runs (since she works weekends we do them midweek).
Yay for DST only affecting you for one day! 🙂 I won’t get used to the lighter evenings until summer… then I love how long they are!!! 😀
I saw the picture of your shorts and wondered how you did in the warmer air. So glad it went well!
I always have great intentions with at home strength work but … yeah. I have been doing good about my hip strength/PT work. I should do it every day but usually get at least 4-5 days in!
Thanks for thinking of me! 😀 I was glad (relieved!) too!
I think it’s FAB that you are doing 4-5 days! Are you feeling almost back to normal with it?
I love how detailed your recaps are! I really get a clear picture of your training!
MB
Thanks! 🙂
The time change last weekend was killer! But I do enjoy the later sunsets very much. It’s nice to get home from work and feel like there is still plenty of time in the day left.
Good lord, doing long runs and speedwork on consecutive days?!?!? I don’t know how you did it!!! My legs would be complete jello!!!
Hee hee, that is my problem! After work I want to be lazy lazy lazy and with the light out, I feel like I should be doing something! Ha! I will be over it in a few weeks 🙂
Sigh. That is why I skipped my run on Saturday and opted for the bike! That was a dumb move! This week those two will be a day apart 🙂
How is your piriformis?
Man I do not envy a 21 mile run!! Nice work on getting it done in the warmer weather. It does feel nice to actually feel the sun tho!