Category Archives: Training

Infogram Time!! 2012 Year in Numbers!

I’m getting on the Infogram bandwagon by doing a simple little infogram of my 2012 training in numbers. Definitely not as cool as either of these girls’, but it’s a start!  Enjoy!!

— Unfortunately, I’m a bit slow on the actual blogging part of this… I cannot figure out how to embed the infogram into my blog post! (or to take an image of the infographic).  I think I’ll make improving my blog skills a goal for 2013.

So please check out the link to my infogram here: 

http://infogr.am/Lauren-Runs-2012

 

Training, November 5-18

It’s hard getting into habits! I’ve definitely found it challenging to keep up regular postings on this blog, although I like the concept!  Last week at work was really busy, and every time I thought about posting, I was in the middle of trying to do something else, or was too tired.

Week of November 5-11:

  • Monday: rest
  • Tuesday: rest
  • Wednesday: rest
  • Thursday: rest
  • Friday: 3.28 miles
  • Saturday: 4 miles
  • Sunday: VQ Workout 65 minutes, 2.8 miles run

Totals for Week:

Running Mileage:  10 miles
Cycling:  65 minutes, 19.5 miles on computrainer

Week of November 12-18:

  • Monday: rest
  • Tuesday: 4 miles w/ fartlek of 1 min fast/1min slow.  Fun!
  • Wednesday: rest
  • Thursday: rest
  • Friday: rest
  • Saturday: 75 minutes yoga.  First time in 6 months!
  • Sunday: Vision Quest – Strength/Endurance Intervals — i.e. you’re intended never to go above 12 mph because you’re stressing the muscles at a low cadence.

Totals for this Week

Running Mileage:  4 miles
Cycling: 25 miles, 2 hours

Yoga really kicked my butt! I was much more sore in my arms & abs than I’d expected to be. Must get back to yoga!

This coming week includes the Thanksgiving holiday, so I’ll be piecing together my workouts in combination w/ a turkey trot and lots of family activities.

Training, October 29-November 4

I’m going to resume tracking my training via the blog as I move out of the marathon/triathlon training structure into the ‘go with the flow’ off-season.  I am trying to put together some purpose around my workouts, but this week has been just about keeping active & getting back into the swing of things.

Monday
Rest

As part of my wrap-up from a busy fall racing season, I wanted to make sure I had a full week of rest.  Monday was the last day!  I did get a little bit of workout with the high winds as I biked home from work… there was definitely a point where I was pedaling but not going anywhere!

Tuesday
AM: 4 mile run

With the high winds, I bundled up more than the temps called for, and was glad I did for my 6 am run. I also donned clear sunglasses, which helped to avoid the stinging eyes.  Winds were high, and I ended up with a progression run even though I was trying to run easy & steady.

I took off from work to go to my friend’s wedding gown fitting, and to tag along to a doctor’s appointment Mike had.  From a friend at that office, I learned about the Pumpkin Beer Run at Running Away Multisport that evening, and I was waffling on whether to go.  Ended up going and having a fun time running with some new Dare2Tri friends, and also drinking some excellent beer after the run!

AM: 4 miles/41:00/10:08 avg

PM: 3.53 miles/38:00/10:37 avg

Wednesday
3-4 mile run

I was feeling quite a bit more sore than expected from yesterday’s runs, so I took today off. I think I overestimated my comeback!

Rest

Thursday
Run?

Rest. Stayed at work a bit too long.

Friday
Run

I wanted to get in some miles on my day off, and before embarking on a great wedding weekend! I was happy to get in a couple miles before manis/pedis & a bridesmaids luncheon.

2.81 miles/28:00/9:50 avg

Saturday
Rest/Party

The big wedding day started with hair & makeup at 8 AM out in the suburbs, so no specific workout.  There was a lot of dancing later on!

Sunday

90 minute Vision Quest threshold workout. 

A bit rough since it was the day after my friends’ wedding. Mike & I are taking this class together. We did a warm-up, then 2 x 20 minutes as hard as you can. The goal is to get your power threshold that you’ll use in the future training sessions. My #s: 154, 144. It’s expected you’ll be lower the 2nd time, and I’m proud it’s within 90% of the first number!

Totals for this Week
Running Mileage:  10 miles
Cycling:  90 minutes

Not a bad start back to working out.  I hope to do a bit better next week as my life is finally calming down!

Busy, Busy

I feel like the theme recently has been ‘running’ – not necessarily the sport itself, but running from one thing to another!  I finished up my Venus de Miles metric century ride last Sunday afternoon, and as soon as I got home, was off to sign up for my next race. I actually went with Mike on our bikes to Running Away before I’d actually decided if I’d run the Terrapin 5K or not! 

The same type of hurriedness has been going on with work as well.  I’m glad I’m getting home and able to chill, or go to a Chicago Tri Club meeting, or have a beer – at the end of each day!  This month’s CTC meeting was at Vision Quest, where I took my cycling classes over the winter, and we heard Robbie Ventura, former pro cyclist and now coach, talk about how to get faster with the speed you’ve got.  A good post for this time of year – end of summer, early fall. I was glad I went and got to catch up with some friends & munch on delicious Piece Pizza & 312 beer. 

I actually was looking forward to my long run this week as a time to just chill out!  I met up with the CES team on Saturday morning (as always) and I helped to head up the 10:30 pace group for our long run that morning!  We knew it was going to be hot, and worked to maximize the aid stations along the lakefront path.  We had 15 miles on the docket for Saturday, and were running north first to be able to maximize time running with any half marathon participants.  After our north bound loop, which was nice & pretty shady, we then headed south.  At the aid station at Castaways, we cooled off for a moment in the misting station that was there (thanks!)  and continued southbound in our soggy state now.  I hadn’t thought about it, but the misting may not have been the best for preventing chafing…

Anyway we continue southbound in all of the sunny glory toward Navy Pier. We’d run 10 miles at this point, and were definitely feeling the heat and humidity at this point. We switch from a 10:30 pace toward 11 pace, and after passing Navy Pier, switch toward a run-walk strategy.  We got to our south turnaround, and headed back north again, our group getting smaller and smaller as people wanted to walk more (or run more) than us pace leaders were doing.

Just past Oak Street beach we officially broke up the pace group as everyone was now familiar with the route, and my pace partner & I were on different schedules – I’d prefer to run slowly more rather than walk & run.  We all made it back successfully to the end of the run, though, and that’s what’s most important!  Oddly, we were not all that far behind each other. I’d say we all finished within 5 minutes of everyone else. 

Post run the best things ever were to eat pretzels, an Icee pop, and drink some coconut water.  I made sure to foam roll my legs, – and my back, as my back has been getting sore from the long runs too!  As my shorts dried out, I realized that there was some lovely friction that had been going on, so it’ll be time to switch to my 2-in-1 shorts for my long run next week. 

Rest of Saturday was spent getting groceries, napping, watching the major storm, and seeing Batman!  I’m working on not being a complete slug the rest of the day after my long runs, and I think that yesterday was a good compromise. 

Weekly Workout Round Up–Week 14 & Bastille Day 8K Report

My goals for this past week (July 9-15) were: 

  • Monday:  5 miles Easy (AM) + Strength (30 Min – PM)
  • Tuesday:  Stroke’n’Stride Open Water Swim
  • Wednesday: 50 min Spin Class + 1 mi brick
  • Thurs:  5 miles – Bastille Day 8K
  • Friday: 2 miles + Easy Bike Ride (without socks. Practice U-Turns, taking hydration on the run. Practice opening & taking from bento box as needed, or gu’s taped to the handlebars).
  • Saturday: 11 miles – hopefully at least 6 with CES. 
  • Sunday: Open Water Swim Clinic + Bike Ride to 63rd Street Beach

What actually happened:

  • Monday: 30 min Strength + 5.5 miles Easy (PM)
  • Tuesday: Rest
  • Wednesday: 30 min Strength
  • Thurs: 5 miles – Bastille Day 8K  46:53
  • Friday: Easy Bike Ride (without socks. Practice U-Turns, taking hydration on the run. Practice opening & taking from bento box as needed, or gu’s taped to the handlebars).
  • Saturday: 13 miles pacing for CES at an overall 10:40 pace.
  • Sunday: Open Water Swim Clinic

Overall I’m pretty happy with my week. I didn’t get in everything I was hoping for, but I also took the rest when I needed it. I could work better at getting enough sleep during the week, but I’ve been enjoying watching the Tour de France! 

Bastille  Day 8K Race Report:

  • This is a Chicago evening race that I’ve wanted to do for several years now. I’m happy I did it, and ran it with Anna, a  friend from CES! 
  • It is a crowded Lincoln Park race, so it’s challenging to do well.  It was very dusty – I felt a film of dust covering my throat. 
  • I forgot my Garmin for this race, so I ran “naked,” and tried to figure out my splits from the timing clocks. I estimated several 9:30 miles, which is about right for a 9:25 overall pace on the 8K.
  • I got a cramp at the same spot near the finish as at the Turkey Trot. Is it all in my head? I think I did a better job pushing through this year.
  • The Post Race party took place at the Nature Museum. We tried to go in, but there was a ridiculous line just to get upstairs where the party was.  I didn’t know we were missing Britt’s win!  Mike, Anna & I chilled outside for a while, and then Mike & I went out for some delicious vegan food at Native Foods Café

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