Workouts this week 9/16-9/22

View from the indoor track

Monday: easy miles

5.25 miles at the indoor track. This was an easy run. I ran indoors because it was 90+ degrees outside. So 42 laps around the track.

The run felt easy enough. 

But afterwards, I felt as tired as I'd done a really hard track workout. My legs were sore. I was so tired and went to bed early. The run was fine, but after I felt like garbage. 

Tuesday: off

My legs felt so bad I skipped Tuesday's run. I just felt really, really tired. I went home and read and rested, and started to feel normal again. 

I think I didn't run much this summer. Then, I did 3 weeks of training and my body was tired. I also ran too many road miles last week, so I need to hit the trails more this week. WHEN IS THE COOLER WEATHER COMING? 

Wednesday: track workout 

My track workout for the week was 4x1600 with 400 recovery. Fun, huh?

1. The weather finally cooled down. It was 80 instead of 90. And because it's been so hot that 80 degrees felt like 68. It felt cool. Cool enough that I did my workout outside at 6 p.m. instead of inside. 

2. I ran my warmup mile, 8:30, which is a tad fast for a warmup. I think my body just likes running at the track. (Softer than the indoor one.) My stomach felt pretty gross while warming up. Maybe I was dehydrated I don't usually have stomach issues.

3. Going in, I  thought I'd like to hit 7:45ish. But didn't know if I could find that speed. I thought if I finished the workout, great. If it was 8 minute miles, that's where I'm at.

Rep 1: 7:33. That's the fastest mile I think I've run in a while. I wasn't expecting that fast. Happy with that. Did a 400 recovery. 

Rep 2: 7:34. Surprised with this. Still worried I was going a little fast. (I could have held this speed in the past, but not after a lazy summer.) Did a recovery 400.

Rep. 3: Ok, this is where it fell apart. I did one lap and almost quit. Other people on the track made me get to 2 laps. But I split this into 800s with about a 45 second break to catch my breath. So 2 800s, for 8:00 pace.Totally fine with that. I should have done a 400 recovery after that but I just walked 100 meters out and 100 meters back to the start. (I know the recoveries will make me tougher, so hopefully I can do better next time. About 75 seconds of recovery. 

Rep 4: 7:45. Had a runner friend jump in to the first lap, which helped make me go a little faster. He jumped in on the last lap and I actually had a little left on the last lap, so I got a nice 100 meter finish. 7:45 pace. Which is probably what I should have averaged.

That was 5.5 miles right there. I did a .5 mile cool down, which I had to make myself do. I did not want to do it. 

4. I ran out of water. I had a 12 ounce bottle and I was parched after the last rep. Bring a bigger bottle next time, Sara!

5. I'm happy with the effort. I worked hard. Got some practice running hard and fast(er). 

Right now, my October 10k is not looking like a PR, but we'll see where I can get in the next month. I've been making progress and I'm happy that speed is coming back. 

Thursday: 5 miles

Did an easy trail run after work. My legs didn't feel as bad as I thought they might. Wore my new trail shoes. I found them on eBay for $60. New in box. Pretty excited about that. 

Friday: Hill repeats 

I knew I was supposed to do a hill workout this week, but didn't know how to get it done. I prefer hill repeats on soft surfaces. I'd prefer the morning. But I can't see in the morning (even with a headlamp). But the weather was cooler, 80s, so I opted for the trails. The workout was 2 mile warmup. 6x90 second hill repeats and 2 mile cool down. The hill I like is .2  miles long. The workout also said 7 minute pace for the repeats. Hahahahaha. I am so bad at hills, I can't run fast up them. But I can try not to run 10 minute pace up them. Also trees and GPS drift. 

I just ran the length of the hill, 1:50, 1:50, 1:46, 1:46, 1:46, 1:41. 8:28 pace is the best speed my watch said I got. I tried hard. 

I did my 2 mile cool down. And I tried the workout. Happy with the effort. I know I need to get better at hills. I looked at my data from the last time I ran hills. I've run the hills faster. But I get better as the weeks go by. So hopefully next time I'll be faster. 

Saturday: OFF

I rode my bike some. Maybe 10 minutes to meet a friend. 

I sat down to watch a few minutes of TV. And it's amazing how much better I felt after sitting. I think I needed a day to relax. (I sit all day at work, but honestly, I think the building I work in has something that makes me feel unwell, mold etc.) I catch myself standing to eat and need to relax. (In what time?) 

Sunday: Long run

It was a cutback week, so my long run was only 7 miles. I did trails. The weather was perfect.

Honestly, I was tired all day after this run. It took a lot out of me. And I was lazy and didn't do any strength or core like I normally do. 

Miles this week: 29

Runs this week 5

Workouts this week Aug. 20-26

Monday: OFF

I was supposed to run Monday night but I was exhausted. I came home and napped. And did nothing. 

Tuesday: Morning miles

I got up early and ran before work. I was supposed to run 6 miles. But I got out the door at 6 a.m. instead of 5:45 and then spent too long warming up. I was feeling good at 5 miles, so I ran 5.5 miles and then decided to skip washing my hair. Still on time to work. Yay. 

I ran at the indoor track, and saw a short girl doing that exercise study I almost did a few months ago. I was running easy, easy, and think I lapped this girl every 6 laps or so. (So she probably wasn't running race pace.) It's cool to see the study. (Which I didn't do because you had to run 8 miles indoors, WITHOUT water or music or your watch, on an empty stomach. Not worth it to me. I'm super busy.) 

Wednesday: Speed work

5:30 a.m. Speed workout at the track. Today's workout felt a little better than last week's. I was pretty happy with it. Mostly my 400s. But then I looked on Strava and saw I was faster a month ago. Oh well. 

2x800, 4x400,2x800

3:12, 3:09, 1:31, 1:28, 1:29, 1:26, 3:17, 3:16

My 400s felt good. I had a good kick at the end.

The last 800s were awful. I wanted to walk off the track and quit on the last one. I decided to finish whether it was 7 minute pace. And it was still well under 7 minute pace. I'm happy with the workout, maybe not the last 800s, but humidity. 

Thursday: Scaring walkers

I did 5 junk miles on the trails. I scared the bejeezus out of a walker on the trail. I came upon him. I was going to warn him, but he was still 12 or so feet off. He jumped sky high and shrieked. And then realized it was a tiny white woman. I apologized as I ran past. Then when I finished my run, my water bottle was gone. I had stashed it near the bathroom, where I've stashed stuff before. I couldn't find it. I checked the trash cans. Who would still a clearly cold water bottle? So no water for me after my 5 mile run. I've stashed water bottles for years and never had this happen. !!!

Friday: Trail run

I had planned to take Friday off running, but I was off work and Matt was running Cook's trail, so I joined him. And 8 miles might have been too much. My legs were a little tired on the last part of the run. I looked at my Garmin, and it said my 7 day mileage was 41. Eek. I usually run 30-ish in a Strava week.

The trail was was super easy pace. Cook's trail was still pretty muddy. About 1.2 miles from Sandy Creek Park, there's a big muddy section. Maybe 20 feet or more? I tiptoed across some branches, and then there was still more mud. On the way in, I sunk into the mud. On the way back, I tried the branches, but still sunk into the water. I've washed my trail shoes three times and hope they're not ruined.

Did some core yoga that night. 

Saturday

I had planned to do my 8 at race pace today, but after looking at yesterday's mileage opted for a rest day. I decided to go on a bike ride instead. (I hadn't ridden in almost 3 weeks.) I was going to do an easy 5 around the neighborhoods, but with Matt around I wanted to do Firefly trail from the house and back. Which the first 6 miles were fine, then I slowed it down a lot, and my quads starting protesting. I made it almost 18 miles. And I made it home. But my last longest ride was 13 miles. 

I need cycling shorts. I wore running shorts with a compression liner, and spent the entire ride picking at my shorts. I tried changing gears some too. Two hours might have been a bit too much and I can see why this would help your cardio. 

Sunday: Long run

Today my "long run" was 8 miles at race pace. I went to the Rogue Run, since their EASY pace is my half marathon pace. Sally and Kristin had agreed to pace me. We told Mike the plan and he joined in. Though they tried to talk me into a mile warm up and cool down and to just do the 10 mile route. I took the first half mile easy, and was pretty close to what I wanted. The group stopped for water at mile 4, which I didn't really want to stop, but I was running with a group so I had to stop. I peeled off from the group at 6. They did 10. And I did the last 2 miles with Kristin, and we picked up the pace. I think we averaged 8:18 pace, which was ahead of my 8:23 goal pace. (At one point Mike tucked in behind me so I couldn't slow down. Which is a devious strategy. He did give me some slack on a hill. And while I slowed way down I was happy to not walk either of the big hills.)

The workout was hard. Not too hard. And honestly the first few miles were easy. The hills were the hardest part. I went home and felt fine. I didn't feel too spent.

I wore my heart rate monitor and my watch gave me a new Vo2 max and updated my race predictor. (Which is hilarious.)

Thoughts: Strawberry cliff blocks are my new favorite fuel 

I probably should have done some yoga. I did roll twice and stretch some. 

Sunday night around 6 I just crashed. I started to feel sick. I sat down and felt immediately better. I think it was my body telling me to slow down. 

Miles this week: 32 running, 18 bike

5 runs, 1 bike ride, 2 yoga

My Sunday reward

Lake Chapman 5k (Trail 5k)

This morning I ran the Lake Chapman 5k.

Beautiful morning for a run. 

Let me preface this with

1. I am sick. I woke up sick Tuesday and have been running through whatever this is. 

2. I did my normal training and it was a tough training week.

Tuesday hill repeats, Wednesday 6 hilly miles, Thursday mile repeats, Friday long run. So I'd run my 24 miles (what I run in a normal week) before coming to the course. 

No taper. I rested Saturday and that was it. 

I wanted to run under a 26 minutes for the race. I did a 26 minute trail 5k last year. But it wasn't in me today. My legs would not move. 

Pre-race

Mile 1: I thought should be about 7:30 so I held back the first half mile and then I couldn't speed up. There's a hill about .7 mile in. First mile was 8:49. Which was way too slow but there was a giant hill. (I passed a girl on this hill. I've run with this girl before. She always goes out in front of me and finished WAY behind me) 

Mile 2: I couldn't get my legs to match the pace I wanted them to go. I was trying so hard. 9:08 (And another big hill)

Mile 3: 7:45. The last half mile was on the road and I didn't look at my watch. I was just hanging on. I felt like I was running another 9 minute mile. It hurt. But I wanted to catch that girl in front of me and didn't want to let anyone pass me. I didn't let anyone pass me.

And my last .2 mile was 6:39 pace.

I finished 8th overall. Fourth place woman. Two ladies from the racing team got 1 and 2. And I never caught the girl in front of me who was in my age group, so I got second in my age group. 

 I was happy with the last bit of the race. That when I was on roads I could run close to what I wanted on tired legs. And that last mile always hurts the most. I couldn't have done anymore. My legs were trashed afterwards. (And so sore Monday and Tuesday).

Spent at the end of the race. 

I could have run faster had I not been sick or tapered some. 

It was a beautiful day to run. I think I ran the best I could. And now I just really want a fast race after a few slower races. 

Took picture of the 15k after my race.

Finish line mug (instead of a medal)

Post race splurge. I rarely eat fried food but this was amazing. 

Adventures on Wasp Bridge

Today I went back to Cook's Trail. I wanted to try it again. I ran with my friend Sally, who is SUPER FAST, but seemed interested in trying a new trail.

It's always better to run with someone, so I was thrilled she came out there.

Also, I heard rumors that there is a giant turtle who lives under one of the boardwalks, and sometimes you can see him out and about eating leaves. I want to see the turtle!

We met at 8 a.m. Which was still too early for me, but the air was already muggy. I didn't want to run any later because it would be HOT.

I got to the nature center early (no traffic) and had time to stretch and watch other hikers and runners, who thankfully cleared the spider webs before us.

We started our run and Matt met us, he wanted to do the route, but in the opposite direction. So we ran together for about 3.5 miles.

We started off slow. A nice warm up run. I thought the split was TOO slow but I think that's actually what you're supposed to do for the first mile of a long run.

The warning
At about mile two, we were met by two of the ladies I'd seen leave a few minutes before us (they were wearing knee socks, which seemed like a very smart idea). They were running back. The stopped us to tell us about WASPS. A swarm of angry wasps on a bridge. One lady was stung five times. The other once.

This freaked me right out. I was scared. I HATE WASPS.

The ladies told us our best bet was to sprint one at a time over the bridge IF we had to cross.

We were 2 miles in an 8 mile run. I needed to get my miles in. Matt needed to get back to his car. Ugh.

We decided to see how bad the bridge was and then decide.

They told us it was the second section of the metal bridge.

So every bridge we went across with trepidation. We finally got to a two section bridge. I hung back and didn't want to cross it. Matt crossed it. Sally crossed it. Nothing. I ran for my life. And nothing. Maybe the next bridge? But there wasn't a next bridge.

We hypothesized that maybe the wasps were just passing through. I was imagining a huge black cloud of buzzing wasps.

We ran to the halfway point in the trail and turned around. Matt left us for another route. And again, a group of three ladies stopped us to warn us of the wasps. We didn't see them the first time, we told them.

We kept running. At a good pace, I should add. And we saw another runners we knew.

"Hi Katie," I saw to a lady who I think works at one of the running stores. And Sally and I discuss whether it was Katie. I say we'll find out on Strava later.

The wasps
And then we come to the bridge not worried at all. I run across it.

And Sally runs across it and Sally screams. She has found the wasps.

My response was to take off like Usain bolt across the second bridge. I don't want to be anywhere near wasps.

Sally catches up and says she hasn't been stung. I'm about to start running again, when it's clear she needs a minute. I'm looking at her for wasps, when I notice that her shirt is BUZZING—specifically the shoulder that's closest to me.

"It's in your shirt," I say. "TAKE OFF YOUR SHIRT."

Yes, I'm with my new friend in middle of the woods telling her to take off her clothes.

She whips the shirt of in a nanosecond and throws it to the ground. (I don't know any other way to get a wasp out of a shirt).

No stings.

And I look at her. What do we do?

She's ready to leave the shirt. But it's her Ath-Half shirt. So we should try to get the wasp out, right?

We poke at it with sticks. The wasp is still in there. Eventually, she unfolds the shirt and the wasp is sitting there dazed. In a few seconds, it walks off the shirt. I'm wondering if she's going to let it fly away, but she clobbers in with a big stick.

She puts the shirt back on (I wouldn't have!) and we set back to our run. Completely weirded out. It was so scary. Ugh.

We finish our run and can't stop talking about the wasp. We warn people we see. The wasps bothered other people too.

I am SO GLAD we didn't get stung. It was kind of an adventure, but super scary. No more wasps. Katie saw a snake on her run. And no one saw the turtle, so......not the creatures we were looking for.

And if you need a new interval workout, just sprint the bridges and boardwalks on Cook's Trail.

Cook's Trail

Cook's Trail is the trail that goes from Sandy Creek Nature Center to Sandy Creek Park. I've wanted to try it for awhile. It's an out and back trail that's a little less than 4 miles each way.

And today it was part of the Athens Road Runners Trail Series. I was excited to finally try it.

The group met at 6 p.m. The group's plan was to run 6 miles. To run three and then turn back, or whatever distance you wanted.

There were almost 20 people there—a good crowd. And we ran. I ran with Michael Klipper and Team Sara (Cera Jones, and Sarah Everett) and a few others. Pace was around 9:30 a mile. THEN I decided to BE CRAZY and run all of Cook's trail, which is about 4 in and then 4 back. I figured someone else would want to do the whole trail.

Nope. Just me. I ran the extra mile. And it was a hilly mile. The first half mile was OKAY and then it got mountainous. I walked the hill (So 11 minute mile)  and then I got back to normal, easy-isn pace. (It was hot. so hot!)

Overall, I really liked the trail. And you have to do the out and back. You can't get to mile 6 and hop back to your car (no giving up). So I think I'd like for my long run. I'd definitely go back. (I like it better than the lakeside trail.)

• The trail was a little muddy the day we went. Apparently it wasn't too bad.
• One of the bridges was very bouncy (watch out!) I wasn't expecting that
• It was pretty flat and not too hilly, except for in mile 3-4. That last half mile after the gate is brutal
• There's lots of boardwalk to run on. (Some of it is slippery, but not too bad)
• There's a cool section that runs UNDER the road. (HOW COOL IS THAT!?)

There were also some cool bug sculptures.

Tarantula trail 5k

My goal was to run more races this year—and I've run my third race in four weekends.

Today's run was a trail 5k. And I signed up because I wanted to run a trail race. (It was the Tarantula 5K, a fundraiser for the UGA insect zoo. They actually had some tarantulas you could look at in cages.) 

I've been training for a 10k, so I wasn't really looking forward to this race. I usually do long runs on Saturday, and I kind of felt it took away from training (and that's too many races.) But trail races aren't that frequent so I got up and raced it.

My race prep was my usual workouts for the week. I ran 6 miles on hills Thursday. I took Friday off. I did try to walk the course Friday (And once before) and got turned around, so I never successfully walked it. I've been eating pretty clean in general, but didn't go out of my way to eat clean for this.

I got up Saturday morning and got ready. Since it was Earth Day, I decided on a ridiculous outfit: A green tank top and Werkshop crops in a raindrop pattern.

I showed up, got my number and sprayed myself in bug spray they had provided. (The bugs tried to eat me alive on Friday and even that morning. Gnats and mosquitos galore.) I got my bib attached and generally hung around awkwardly since I didn't see anyone I knew.

We lined up to race. We ran down a hill—the three runners from Athens Running Company took the lead and I let them. I focused on running easy, but strong.

There was a girl who was HOLDING her iPhone out in front of me. She tried to pass me. My watch said 7:30 pace. I thought ha,ha and let her ahead. I'd catch her in the hills. Less than 20 seconds later, she fell hard onto the side of the trail (because she wasn't watching her feet.) I heard the crash and kept going. There were lots of runners hot on my tail.

A 20-year-old in a long sleeve pullover past me going at a fast pace. I let her lead. She led me up the hill on the red trail. (I didn't walk!) This was a good pace. We got down to the river at about halfway through the course and the course was narrow—one person wide. I wanted to pass this girl, but couldn't. So I used it as recovery. Meanwhile the girl kept pulling at her booty shorts. I don't know how long this lasted 1/4 mile, maybe more. Finally I stepped quickly to the right, stepped in front of her and took off. I actually looked back several times to see if she would catch up. She was fading. (At least two more girls past her before she finished)

And at the 2 mile the course is flat and along the river (very pretty). And I was feeling strong. I felt as though my 6-mile runs had made me strong.


(And looking back, I did NOT training for that 5k last August right. I thought because I ran 3 miles a few times a week and occasionally a 4-miler I could do it. Haha. That’s why I died.)

I got to the fence that means one more mile until the end. From there, it’s ½ mile of river and ½ mile up a hill. (I usually run this part of the course, but in the other direction.)

And finally it was the last climb to the finish.

At this point I was feeling strong—I hadn’t walked a step (which is a goal—to not have to walk at the hilly botanical garden.) And I died. My heart was pounding. I had nothing left. I walked 10 steps and started again. I ran. I walked another few steps and the plunged up the hill to the finish line. I flexed for the camera (because I am a dork) and then I was done.

26:38, which isn’t bad for a hilly trail course.

I got fifth place overall. Second place female. The girl from the running shop beat me. (I knew she would. She is fast.)

I signed my card and then ran/walked until my Apple Watch said 30 minutes so I could get this Earth Day badge.

Strava said I averaged about 8:22 pace.

My splits were
7:39
8:16
8:13
And then 2:30 for the climb up the hill.
It was 5:58 for that last ½ mile or about 9:27 pace. That last hill killed me. My heart was beating so fast. I recovered quickly since it was only three miles.

And turns out I did know someone there. Yay!

Maria, who I know from yoga and classes at Ramsey, was 15 seconds behind me. She finished third place female.

And when I got the results there were five 20-something women who finished within 45 seconds of me. I like that I beat the youngsters :) Maybe I was leading the pack? (I certainly didn’t see them behind me. They probably caught up as I was dying at the end.)

Overall, I guess I’m glad I did the race. It was nice to see Maria. I liked that I felt so strong in the middle. The course was pretty great (except the end).  Not a bad way to start a morning.

So now I just need to figure out what to do with all of my race bibs and medals.

My next race will be the Marigold 10k May 20, which I haven’t registered for yet. Let’s see if I can get tougher before then.

Sandy Creek Park: Lakeside Trail

I decided to try a new trail—the trails at Sandy Creek Park. I've been meaning to try them for a while. (Did them after work on a warm day.)

I decided to try the long one—Lakeside Trail. (It's 6.5 miles + walking back to your car) I'm tough, right? Haha. I definitely bit off more than I could chew.

Sign #1: I brought mismatching grey Belega socks to run in. They have slightly different padding. Oh well.

Sign #2: Getting texts driving to my run about work drama. Ugh. And all the more reason to run.

Sign #3: Falling and skinning my knee within the first quarter mile. The trail wasn't especially bad. I just fell. And got dirt all over my arm and shirt. I can't remember the last time I fell running a trail. And I fell again mile three or four. TWICE. I fell twice. But I didn't sprain anything. I was pretty worried about putting a hole in my Lululemon crops :( But I didn't. And I survived.

Fall #1. Scraped my knee. Was happy to walk away intact.

I skinned my other knee with fall number 2.

Knee. Two days later. Black and sore. 

I just didn't have 6 miles in me today. My legs felt tired in the first mile. The trail was NOT EASY. It wasn't as bad as the White Trail. But I needed to stop and walk a lot. And my ankles kept trying to trip me. They do this on occasion when I need to stop running.

I haven't had to walk this much in a year. MY SLOWEST RUN IN A YEAR. I should have quit after mile 3 but it's a loop. I had to make it back. And I wanted to finish. So lots of walking. Which is fine. I was scouting a new trail.

I wanted to run 7 miles today. But that didn't happen.

That said I did like the trail.

The trail is REALLY WELL MARKED. Way better than the botanical garden. I got confused about 3-4 times. The first time was at the beginning of the course. But if in doubt—GO LEFT. And the next few times I should looked around until I figured out which way to go (usually left). One time there were actually purple signs that I think said WRONG WAY. I figured it out in a few seconds. I just needed to stop and look around. So easy to find your way. I completed the trail I wanted to (unlike the white trail, which I didn't.)

It was pretty. Pretty views of the lake. The trail was well maintained.

On the downside:

Hills. A little hillier than the IM Fields, but not AS BAD as the Botanical Garden. And definitely some steep, narrow parts.

Mud. There were a few jumps across streams and mud puddles that took some figuring out how to maneuver. Maybe 3-4 of them that you couldn't just leap over. You had to run through or jump and run. Totally fine. Wasn't expecting it. Don't wear new white shoes.

I saw 3 people on the trail while I was running. So not too many people. (Good and bad?)

I'm trying not to feel too bad about this run. It wasn't great. But I was trying a new course and it's okay to have a slow day!

I'd definitely run this course again. I need to get my time down!!

Workouts this week: Week of Jan. 8

I'm back to taking classes at the gym again. Hooray! Classes started back Monday and I'm so happy about that.

I LOVE classes. 💗Someone please tell me what to do in fitness classes. Let me turn my brain off and just do. It's what I need. Since I'm always overthinking things and tend to be rather tightly wound. I love an hour where my only worries are—can I actually do three more reps, can I increase my weight or should I take the harder option? I like the class dynamic. It pushes me. Makes me think twice about skipping a rep or putting down my weight (because I don't want to be the only one.)

Also, it was free week at the student gym. So you can take the fitness classes for free. Which means the classes are EXTRA crowded and full of newbies. I already bought a pass, and just took the classes I already took. But free week is just crazy busy and you have to get to the classes extra early (and are filled with people who aren't in shape, don't know what they're doing, which is fine. It's the unmotivated people who don't try that bug me the most.)

Sunday: Indoor run with PRs
Back to the indoor track again. It's super busy with all the New Year's people. But there are also fast people at the track. I got behind a fast guy and let him set the pace.

First mile: 7:15. Which ties my PR for a mile time! I felt strong. I think my previous PR's also come from January or this time of year, since I'm stuck doing speed work at the track. I get faster! :)

Mile 2: 15:03. Which is MY BEST TWO MILE time since I left high school. I REALLY wanted to break 15. I guess I have something to work towards.
(Small water break, catch breath break here. One lap, so 2 minutes)

Mile 3: 23:12 Which is freaking AWESOME. (The fast guy must have been running 6-8 miles because he was still going. He lapped me at some point. But I am so happy with my FAST times!)

Also my Apple Watch is stupid. I had to run 3 extra laps to get it to 3 miles. I should recalibrate it. But I know how much it's off by and it's always off by 1/8th of a mile.

Monday: Bodypump
It's been a month since I've done weights. I wasn't expecting it to be pleasant. And it wasn't that bad until one and two days after the class.

First, BodyPump is a really popular class. (Which I don't get. If I'm going to be honest, I don't actually like lifting weights. I do it because I should. I probably should more than one day a week actually, but that's all I have time for. I like the instructors. I like the format—except the lunges, I hate them.) I got there at 20 minutes until the class started. I was Number 24 on the sign in list. So I got in. I was expecting Petey to teach the class, but apparently she's teaching boxing and a blonde named Sarah was teaching the class. She had a South Jersey accent. Apparently she had a baby 7 months ago (and still looked strong, thin and fabulous.) It was a good class. My forearms were sore when I left. But the next two days, my quads were really sore.

Tuesday: Indoor track
More running today. I needed to run. I didn't want to mess with Free Week classes. (I saw about 20 girls get turned away from a very full zumba class). It's madness. There are huge crowds outside all of the rooms.
First mile: 7:29
Second mile: 15:17
Third mile: 23:05, with no breaks. So this was a pretty consistent run for me. (My first mile is always the fastest. So 7:29, 7:48, 7:48) I felt strong. I would LOVE to run a 10k at this pace.

I should note that this was without breaks. I like to take a break after two miles (16 laps) because the running gets so repetitive. I didn't take a break this time.

Wednesday: OFF
I usually go to gymnastics, but was feeling sick so I skipped. I was feeling tired. From weights on Monday and my asthma flared up in the afternoon. I took an hourlong nap at home instead. I think it was the right call.

Thursday Run
The weather was absolutely glorious today. It finally turned warm after two weeks of gross cold weather (that forced me to run inside.) I've had it on my calendar to run outside for a week (since the forecast said it would be warm.) So I may or may not have ducked out early to get 5 miles in before the sunset. I got 5.5 miles in and enjoyed 70 degree weather. The run was slower than I thought—especially with all the speedwork at the track. But I'll take an outside run.

Then I showered really fast and met a friend for dinner. (I got home before 9. Which made for a 13-hour day).

I did my crown braid for dinner. Since that or a hat is the only way to have decent hair after running.

Friday: Yoga
I finally got a yoga class in. My first one in more than a month. And it was free week, so the class was packed. I think there were 52 people in the studio. The instructor plus 51. There were 10 people in the first three rows of the class and 11 people in the back two rows. It was so packed we were doing our sun salutations with arms forward because you couldn't put your arms out to the side.

I thought it was funny that a group of sorority girls sat their stuff down in the very front—where the teacher sits. Wow. Someone told them to move.

Also, at about three minutes after the class started a group of three people opened the door like they were going to come in. They looked around and saw there was no room at all, giggled loudly and left. It's free week. There was no monitor outside the class. You can't show up late to a popular class and expect to sneak in.

Saturday: 4.5 miles at IM Fields

Great first mile and a strong first three.

And then I died. I had to walk some in mile four, but finished 4.5 miles.

I'm cool with walking. I've done 17+ miles this week. My legs were tired. Every run is different.

I actually almost ran a local 5k on Saturday, but it would have been $30, so I decided to save the money and find cheaper races for later this year. (And oddly enough, my body just quit after 3 miles like I had been doing a 5k. Haha.)

Times
Apple Watch, Strava
7:36, 7:32
8:26, 8:14  (which may be my record for this uphill mile. It's a steep hill that always kills me)
8:34, 8:05
9:21, 9:12   (this is the mile I walked some.)
8:27, 8:44
8:28 average pace, 324 active calories, 388 total calories/ 8:22 average pace, 549 calories
The calorie count is the biggest difference. Both apps know my height and weight. And I have a heart rate monitor. I've always thought Apple watch always estimated low (ex: 200 calories for one hour of intense weight lifting).

So that was my week. I'll take spring weather!