On the bike trainer: 5' easy, 4' moderate, 1' hard, 1' easy. Did that twice.
Did 10x bench, squat, lunge, shoulder press/curl, sit-ups after each set of bike above.
I'm writing down 1 mile just cuz.
Month Review: I started off the month very strong with a 29-mile week. I think I missed only 2 days over the first 15 or so days of January. That flow didn't continue through to the end of the month, as I didn't work out 4 days each of the last two weeks. I think I only averaged 16 miles per week. That is a problem. The cause is not getting up before work/school to run. I've just been so tired and unmotivated - both in running and at work - so maybe it's just winter getting me down. Perhaps a motivator could be signing up for a race in late Feb or early March. There are a few St. Patty's day runs here in Chicago, so I might try to sign up for one of those.
Notwithstanding the poor end of the month, I've definitely noticed improvements in stamina, speed, and "ease" of workouts. A 5 mile run like the one on 1/30, which averaged 8:11, felt fairly easy. The 2 miles or so I ran at my marathon pace, ~7:50, felt like the slightest pick-up from my easy pace. I find this to be good news - a run that used to be a decent workout now feels fairly easy. No sore muscles, low effort, but faster times.
Next steps/goals: 1) sign up for a race; 2) run/bike 6 days per week by getting up before school; 3) hit 25 miles for the next week.
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