15.7.18

Loony Challenge - 13 Weeks To Go: Step Back Week

Step Back Week
Weekly Miles Planned: 20-25
Actual: 23+ miles run

Long Run Miles Planned: 5
Actual: 5.97 miles on Sunday morning

Sunday Planned:t 1-6 Miles Run at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual:
Run: 5.97 miles in the morning.  Avg HR 138.  It was really getting hot by the end of this thing.
Sunday Kettlebells: Done
Sunday Abs: Done
Nutrition: Well, it hasn't happened yet, but today may be a slight fudge.  There is a concert/food truck fund raiser this evening. The food truck will have Puerto Rico food but I can't find an actual menu online.  So we'll see what decisions I make for myself.

Monday Planned: 1-6 Miles Run at MAF, Plyos
Actual: 3.3 Miles run easy, around Lake Nokomis.  I was not in the mood for plyos and I'm okay with that.
Nutrition: I am so over the dishes.  That's what no one talks about in all these different diets.

Tuesday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual:
Run: 3.25 miles, no one is more surprised by this than me.
Weights: Tuesday weights.
Plyos from yesterday
Nutrition: I made hard boiled eggs.  I hadn't done that in a while.

Wednesday Planned: 1 Mile Run
Actual: 5.44 miles, Avg HR 138. Because weather.  The low for tomorrow is 76* and it's supposed to storm all day. 
Nutrition: Grrr.

Thursday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual:
Run: 1.25 Miles on the treadmill
Thursday Weights including 1 set of 5 reps at 55lbs overhead press (2 x10lb plates + small bar).  This is not meant to be impressive.  It's just so I can find it again if I'm trying to see my progression.
Bonus Abs, increased the interval to 40 seconds of work and 20 seconds rest.  It goes fast.
Nutrition: Captain Smiley is coming over for supper.

Friday Planned: 1 Mile Run
Actual: 1.21 miles run
Nutrition: Mmmmm.  Potato chips

Saturday Planned: 1-6 Miles at MAF, Plyos, Walk with Dungeon Master?
Actual: 3.17 miles run, very slowly.  Bonus Zumba.  No plyos.
Nutrition: Mom and Dad are here.  Let's see how bad I screw this up.

8.7.18

Loony Challenge - 14 Weeks To Go

Weekly Miles Planned: 32
Actual: 32+ miles run, 6 miles walked


Long Run Miles Planned: 9 Miles
Actual: 8 Miles on the indoor track.

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual:
Run: 8 Miles on the indoor track.  Without my watch.  I did get to test my new earbuds.  They have much less 'cord slap' thank my old ones.  This was both a good run in terms of gauging effort, and basically hell running around inside with a basketball tournament downstairs.
Weights: Sunday Kettlebells.  I did add a few swings again at the end.
Sunday Abs: still 39/21 interval.
Nutrition: After the gym, I went to the co op and bought all of the food.  And then I came home and cleaned my kitchen, which badly needed to happen.

Monday Planned: 6-10 Miles at MAF, Plyos
Actual:
Run: 6.23 miles at the crack of dawn. Avg HR 134.
Plyos: 3 sets of 12
Nutrition: Focusing on fiber.  Bonus goal of doing my dishes for a second day in a row.  We'll see how it goes.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual:
Run: 5.23 miles, Avg HR 137
Weights: Tuesday weights (except I did overhead press instead of bench press.  Because logistics.)
Nutrition: I am eating fewer and fewer carbs.  I have decided to allow cheese back in my life.

Wednesday Planned: 1 Mile Run
Actual: 1.21 miles in the 80* heat at 9am. Happy 4th!
Nutrition: I'm not big on the 4th of July, so not screwing this up was actually fairly straight forward.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual:
Run: 1.21 miles in the morning.  It was still a bit warm.
Weights: Thursday weights, just telling myself here I did pull ups with 55lbs of assist (which is lower than previous)
Nutrition: I'm learning more about the "Keto" thing.  Testing my pee does not sound optimal.


Friday Planned: 1 Mile Run
Actual: 6.25 miles in the morning, including a couple Z3 tempo miles.  (Mileage traded with  yesterday).
Nutrition: Went back to fruit.  Definitely not Keto yet.

Saturday Planned: 4-6 Miles at MAF, Plyos
Actual:
Run: 4.18 miles, easy, in the morning.  Avg HR 135
Plyos: 3  sets of 12
Abs: Bonus abs because I got to Palmer Lake early
Walk: Bonus 6 miles walk with the Dungeon Master.  I may have stepped on a baby frog.   I thought Dungeon Master would laugh at me if I started to cry, so that's the only thing that kept me together, but I felt awful.

Nutrition: Had an honest moment with the Dungeon Master about food choices, mine and others, and asked the honest question of "why do we reward ourselves with food"?  I may be a jerk.

7.7.18

We Walk 12 Weeks to Go

Plan: Walk 6 miles.  Dungeon Master has a 5K later tonight where she will complete the rest of her 'long walk' mileage
Route: 2 laps of Palmer Lake
Weather: It was in the 80s and sunny, but breezy and not too humid.  I did not dump water on myself every five minutes like last time we were here, so that's an improvement.
Wardrobe: I started with my grey shorts and blue biking shirt, took off the shirt and was only in a sports bra for the second lap.
Execution: It was a nice day for a walk.  I told Dungeon Master I had no trouble getting ready for this, because "it's only six miles".  After some of the really long walks, this feels like an easy 3 to me.
Nutrition: I woke up and ran this morning, then had a breakfast of chicken, avocado, and bacon, and then walked.  I had water on the walk but nothing else.  I had coffee with cream after and it was heavenly.  Related to nutrition we had a discussion about rewards, and "food rewards".  My reward for after this walk was sitting in my pool all afternoon. 

Bonus: I'm very upset because I think I killed a baby frog.  Dungeon Master told me I'd out evolved the frog and not to feel bad.  I didn't cry for fear of judgement, but I was in a bad place.
I sort of missed T-13 weeks.  It was boiling and Dungeon Master did her workouts inside.  I walked a couple track miles with her and then I was done.  Turned out to be an okay decision because the next day I did my long run on that same indoor track and it was brutal.

1.7.18

Loony Challenge - 15 Weeks to Go

Weekly Miles Planned: 32
Actual: 26+ miles run; 5+ 'miles' on the elliptical, 2 miles walked

Long Run Miles Planned: 8
Actual: 8.72 miles on Tuesday.

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual:
Run: 6.36 miles in weather that was hotter than I wanted it to be. Avg HR 138.  This was a slow run because of the heat, but I'm proud of myself for keeping my HR in check.
Kettlebells: I am trying to add in actual swings in addition to the regular routine.  Because Kettlebells are good for abs.
Sunday Abs: 39 seconds on, 21 seconds off.  Because I forgot to change the program on my phone and then decided it was all good.
Nutrition: Yesterday was Pooky Bear and my joint birthday party and it was a planned failure as far as W30 nutrition goes.  I was thinking today how much energy I have to 'get back on the wagon' so to speak.  Maybe, long term, a cheat day every month or two would be a good thing. My next 'planned failure' isn't 'till August when I go home.

Monday Planned: 6-10 Miles at MAF, Plyos
Actual: 1.2 miles in the afternoon.
Nutrition: I'm not even gonna lie.  This was the day I thought I was going to give up on W30 'till after I come back in August.  I woke up, went back to sleep, ate, went back to sleep, and wasn't sick.  I have no idea what was going on.  I slept all day.  Small miracle that I did not blow my diet, but I'm still holding on.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual:
Run: 8.72 miles.  Avg HR 135bpm.  Got the long run done.  Due to weather it wasn't going to happen any other day this week.
Weights: Tuesday weights. Squats are getting better.
Nutrition: I had tacos for dinner.  I didn't eat the tortillas, except a little part of one.  It was yummy, but probably not so many carbs that I'll hate myself tomorrow.

Wednesday Planned: 1 Mile Run
Actual: 1.25 miles on the treadmill.  1hr on the elliptical (4.75 "miles") making up for Monday. Realizing now I forgot to do my plyos.  Sigh.
Nutrition: Still on track.  I haven't counted how many days it's been since I started this.  I'm wondering if there's a second 'carb flu' or something.  Because it's 7:45pm and I'm ready for bed.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual:
Run 4.16 miles inside on the track listening to music.  And enjoying the A/C.  Because there is a heat advisory going down.
Thursday weights done
Nutrition: Went to Tiny Diner tonight and it was not as magical as I thought it would be.  Sigh. Punch has the best salads still.

Friday Planned: 1 Mile Run
Actual:
Run: 4 miles on the treadmill.  12:00 warm up, then intervals of 1:00 running at 6mph and 3:00 running at 4.2mph for 9 sets, cool down.
Plyos: to make up for Monday laziness
Abs: because I felt like it
Nutrition: Ask me about the bacon and eggs I just ate.

Saturday Planned: 4-6 Miles at MAF, Plyos
Actual: 1.16 miles run, 2 miles walked.  I forgot to do plyos.
Nutrition: Today is Clam Bake day.  We'll see if I can avoid the alcohol and the carbs.

24.6.18

Loony Challenge - 16 Weeks To Go

Weekly Miles Planned: 32
Actual: 27 miles run; Almost 15 miles walked; 3+ 'miles' on the elliptical

Long Run Miles Planned: 8
Actual: 8.36 miles on Monday

 Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual:
Run:  Run 1 mile on the track.  3.65 elliptical 'miles'.  Sunday's workout is moved to another day where there's not a heat advisory.
Weights: Sunday Kettlebell workout as a 7/6/5/4/3/2/1 without as much resting, slightly lighter weights, because I was pressed for time
Abs: 39 seconds on, 21 seconds off
Bonus 7 mile walk with Dungeon Master
Nutrition: Am still on W30.  And I have made the best pork shoulder ever.

 Monday Planned: 6-10 Miles at MAF, Plyos
Actual: 8.37 miles in the morning.  Apparently my average HR was 139.  This was a somewhat frustrating run becuase the trail was apparently closed, but not marked well, so I had to run through a construction zone because I was too far in between bridges to turn around by that point.
Plyos: 3x10.  I did two sets warming up and one set at the end of the run.
Nutrition: I looked for all of the legal foods at a Chinese restaurant, and I did better than you'd expect. And then I forgot Edamame was soy, remembered, and then decided not to care because it was the only green part of my meal.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual:
Run: 4.57 miles in the morning, Avg HR 134, stretching afterwards.
Weights: Tuesday weights.  I need to get clear on my barbell row weight.  I think it's 75lbs.  80lbs was too much.  I am being more purposeful about my weight lifting warm up.  Next: ankle mobility in squats.
Nutrition: Steak and potatoes for dinner.  Mmm.

Wednesday Planned: 1 Mile Run
Actual: 1.20 miles run in the morning.
Nutrition: Snuck in a trip to Punch with Qat Lady

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual:
Run: 4.5 miles around Lake Nokomis.  I was running as my alter ego, Captain Grumpy Pants.  Avg HR 139.
Weights: Thursday weights.  Overhead press felt harder today.  This was not the time to go up in weights.
Nutrition: I have not yet screwed up my birthday nutrition.  Saturday is a planned failure and that will be enough. Also, I'm learning about something called Keto Toast.  I haven't made it yet.  Ingredients are W30 complaint, though I'm sure people would tell me it's not in the spirit.

Friday Planned: 1 Mile Run
Actual:
Run: 6.21 miles run, Avg HR 136
Plyos: 3 sets of 10 each.  1 before the run and 2 sets afterwards.
Bonus Walk with Dungeon Master, 7.95 miles.  Everything hurts now.  (I ran today so I could just do my mile tomorrow; I knew I'd be worn out.)
Nutrition: Tomorrow is a planned failure for nutrition and tonight I was all "I should really go all out and have illegal stuff at every meal"  But then the healthy part of my brain was all "we can try just having a small piece of cake and doing all the things in moderation; that's much more sustainable"  Progress.


Saturday Planned: 4-6 Miles at MAF, Plyos
Actual: 1.21 miles run in the morning.  And I'm so happy with myself for doing the real work yesterday.
Nutrition: This is a day of planned failure.  So far, I've eaten the rice out of my freezer and the sour patch kids out of my pantry.


22.6.18

We Walk 14 Weeks To Go (Part 2)

Plan: Walk 2:50 or so.  Try not to get too hot. 
Route: Dungeon Master picked the route.  We started up by her place, walked to a lake, around it clockwise, and then once counter clockwise and then home.
Weather: I thought it was hot.  80* or so, sunny.  It was a gorgeous day
Wardrobe: Brooks shorts, my bike shirt which henceforth will be the shirt I always wear on these runs because of the pockets, visor, Altras.   And I poured water on myself at every water fountain we saw.  Dungeon Master thought I was a bit nuts but I assure you, it was the right decision.
Execution: I thought it went really well.  I was a bit stiff by the end, especially in my ankles and IT bands, but I didn't get too hot.
Nutrition: In addition to the water I poured on my head, I had a couple salt pills and a Larabar.  This was a late afternoon walk so I'd already had breakfast and lunch.
Bonus: I'm sitting here and I've yet to have dinner.  But, I just made a (virgin) blended drink with strawberries and fizzy water and it's excellent.

17.6.18

We Walk - 14 Weeks To Go

Plan: Stay inside, try not to get bored.
Route: We walked the indoor track at the gym.
Weather: Why were we inside? Because there's a heat advisory.  When I woke up at 5am, it was already over 80*. 
Wardrobe: I did not wear my PC socks, and did not get blisters.  So, that question is now resolved. Sad though, because my legs are sore.
Execution: So, what actually happened was I arrived at the gym, ran my mile, did Sunday Weights, and then jumped on the elliptical until Dungeon Master arrived. We did our 7 miles walk, and then I did Sunday abs and stretched.
Nutrition:  Before going to the gym, I had half an avocado and a few slices of bacon.  At the gym, I had a water bottle and only one Larabar.  I thought I had more than one bar, but no, packing fail
Bonus: It actually was not quite as hot as I expected when we walked back outside.
We are up to about 2:30 of walking, with a goal to build up to 4:30 before the race.

Loony Challenge - 17 Weeks To Go. Step back week.

Step Back Week
Weekly Miles Planned: 20-25
Actual: 19+ miles run; 2+ miles walked

Long Run Miles Planned: Lol.  No.
Actual: Thursday's 6.36 miles is the longest.

Sunday Planned:t 1-6 Miles Run at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual: 1.21 miles run.
Nutrition: This is the strongest my cravings have been since starting W30 this round.  I want bread and butter so hard it's not funny.  Also, it's so much easier to be like 'just take a cheat day' becuase this round is so much longer than 30 days.  Like, 1 piece of candy in early June is not going to make a bad race.  Calm down.  And then I feel guilty about that too.  Sigh.
Ok, update: I had candy in my car from preW30 and I ate it.  I feel, legit, so much better.  So I'm glad I gave into the craving.  So, 13 days of W30 and then a break and I'm fine with it. 

Monday Planned: 1-6 Miles Run at MAF, Plyos
Actual: 3.2 miles around Lake Nokomis at Avg HR 142.  Plyos, 3 sets of 9, as part of the warm up.  No one is more surprised than me that this run actually happened.
Nutrition: I cooked bay scallops for dinner.  Today started with a doctor appointment and then a dentist appointment.  And then I tok a trunk load (literally a trunk load) of stuff to Good Will.  And this was a thing that happened with some old rags.

Tuesday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 
Run: 1.35 miles on the treadmill.   Forgot to turn on my watch until .32 miles in.  Sigh.
Elliptical: 35 minutes of the elliptical
Weights: Tuesday weights.  I have corrected my squats to include a greater range of motion and significantly less weight.  I need to work on my ankle strength apparently.
Nutrition: I had Punch with Qat Lady and My Pooky Bear.  Pooky and I planned our birthday party that will not be at my house.  Apparently I have another Not W30 day coming up.  Butter cream frosting will be involved.

Wednesday Planned: 1 Mile Run
Actual: 1.2 miles in the sun, slowly.
Nutrition: I had a left over pork chop, and then I made a marinade for pork shoulder which will be supper tomorrow.  I went shopping.  I remembered toilet paper.  I did not know I was almost out of lime juice.  Still, progress.

Thursday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual:
Run: 6.36 miles.  It was supposed to be 6, but I took the wrong path for a minute.  This was mostly intervals because I ran in the afternoon. (It's a step back week and I was tired in the morning.)
Weights: Thursday weights. Squats are still a procedure.  One day soon, maybe I will try to do an overhead press with 55lbs (my current is 50lbs).
Abs: Sunday abs today to make up for not doing them earlier.

Nutrition: I cooked for the Dungeon Master.  My pulled pork was on point.

Friday Planned: 1 Mile Run
Actual: 5.26 miles in the early early morning.  Plyos before, and after, total of 3x10 just in case things go nuts tomorrow.
Nutrition: I'm trying flourless banana muffins, which are technically not W30, but suck on it.  There's no sugar so I'm fine.

Saturday Planned: 1-6 Miles at MAF, Plyos, Walk with Dungeon Master?
Actual: 1.21 miles run in the morning.  In the rain.  It was either rain or heat.
Nutrition: Used my quarterly discount at the co op, so yeah, I bought all the food.

10.6.18

Loony Challenge - 18 Weeks To Go

Weekly Miles Planned: 31
Actual: 32+ miles run; 14 miles walked. 

Long Run Miles Planned: 8
Actual: 8.4 on Sunday. That was a long way.

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual:
Run: 8.4 miles Avg HR 136. This run was starting around 5:30am.
Sunday Kettlebells - done.  Most of the shoulder press are now done with a 10Kg weight, though the last set still with an 8kg bell.
Sunday abs - increased the 'working' sets to 37 seconds (building up to 50 or 55)
Bonus walk with Dungeon Master - 7 miles at Palmer Lake
Nutrition: Let's talk about all of the food I've eaten so far and how hungry I still am. I had this moment on my run where I was all 'I'll just run over to Birchwood and get a savory waffle' in my head.  And I was really enjoying that idea until other me in my head was all 'WTF.  You are on Whole30.  No Waffles!' Sigh.
Instead I'm marinated a pork chop for supper and a flank steak for lunches for the week and trying not to think about waffles or anything nice.

Monday Planned: 6-10 Miles at MAF, Plyos
Actual: Run: 8 miles mostly at intervals of running 4 minutes and walking 2 minutes (after I ran my mile) becuase it was crazy hot.  Last week I realized I'd rather run slowly in the heat than go indoors and deal with the treadmill, track, or elliptical. I am what I am.
Plyos: 3 sets of 8 after the run.  I'm considering doing these at the start of the run because I'm usually toast afterwards.
Nutrition: Still going strong on the Whole30 that I've modified to survive the next 18 weeks. Happy I packed lunch for after the run.  It's the summer so I've also started packing a fizzy water, something that does not happen during the winter.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: Run 5.25 miles in the morning.  Avg HR 137
Weights - Tuesday weights in the afternoon.  I've been squatting 95lbs for a while now, and it's so much weight I don't ever want to do more.  My arms, on the other hand, are getting a bit stronger and it's possible I'll add weight to them sometime this year.
Nutrition: Went out to Chilis with Pooky Bear and Qat Lady.  I had a steak, broccoli and mashed potatoes.  The potatoes almost certainly were not W30 compliant but whatever.

Wednesday Planned: 1 Mile Run
Actual: 1.24 miles.  Happy Global Running Day.
Nutrition: I had banana pancakes.  I flaunt the 'no pancakes' rule on W30.  I am what I am.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual:  Run: 4.5 miles around Lake Nokomis.  Avg HR 138.  Enjoyed the weather.
Weights: Thursday weights.

Nutrition: My first meal was at 2pm and it was bacon and eggs. Is that good or bad?  My first meal was so late because I woke up late, worked out, got coffee, and went to Bed Bath and Beyond for a couple things I've been wanting for a while.

Friday Planned: 1 Mile Run
Actual: 1.2 miles in the morning.
Nutrition: Managed not to screw anything up yesterday.  I'll take it.

Saturday Planned: 4-6 Miles at MAF, Plyos
Actual: 3.88 miles run around Bde Maka Ska, Avg HR 140.  7 mile walk around Isles with Dungeon Master.  I did manage to get Plyos done as well.
Nutrition: So far, I've had an RX Bar, half an avocado, and 4 hard boiled eggs.  Now I'm sitting on the couch drinking coffee and planning on relaxing most of the day.


9.6.18

We Walk - 16 Weeks To Go

Plan: Walk for 2:30
Route: Lake of the Isles today.  We did 75 minutes counter clockwise, and then finished up going clockwise. 
Weather: The clockwise lap was a bit faster becuase it was raining out.  Don't worry.  Weather channel said it was supposed to just be cloudy today.  
Wardrobe: I think my Pro Compression socks are the reason I have a blister/hot spot on the balls of my feet at the end of these walks.  It hurts me to say this because those socks are responsible for some very good feelings in my legs as well.  I'll have to try something else next week and see.
Execution: Dungeon Master says we were slower than last week.  She might be right.  We covered about the same amount of ground in 5 minutes longer.
Nutrition: Let's talk about all the food I ate. I actually did my run on an empty stomach.  When I got back to my car I had half an avocado and two hard boiled eggs.  Dungeon Master arrived as I was getting all that down.  During the walk I had an Rx Bar.  Post walk I had two more hard boiled eggs.
Bonus: Now I'm sitting on my couch drinking coffee and listening to the rain that wasn't supposed to exist today.

7.6.18

Global Running Day: Would you rather?

I'm reading some of my favorite blogs and they're all asking the same questions for Global Running Day.  And I'm all, do you know me? 

Run with no socks or no sports bra?  I do actually run without socks from time to time.  Though this is not well known.
Run a mile naked or in a snow suit? Here's the first "do you know me?"
Run in the freezing cold or in the sweltering heat? And the second, "do you know me?"
Run on an empty stomach or full bladder? I do run on an empty stomach for most of my runs.  This is also not well known.  All of my runs in the morning are fasted, except long runs which usually get half a salted avocado before heading out.
Run uphill or into a headwind?  Uphill.  Headwinds never end.
Run without music or without a GPS watch? I do run without music when I'm outside.
Skip deodorant or Body Glide?  You chafe less than you'd think in a snow suit.
Run as much as you want on the treadmill or only once/week outside? I didn't get this question at first.  I think it's asking would you tolerate running on a treadmill, or would you hold off running unless you could go outside.  And honestly, if the blizzard didn't stop me, what conditions would force me inside so frequently?
Run a beer mile or a color run?  Neither?
Run a trail or the road? I love them both so hard.  I run significantly more miles on the road though.
Run an out and back or a loop? I do both.  Whatever I'm in the mood that day, and somewhat determined by where I am able to run as well.
Eat a slice of pizza mid-race or drink a milkshake?  Here's another random "do you know me?" because I hate pizza.
Run in the rain or snow?  I've done at least one long run and some of my best races in the rain.  I'd pick rain in general, the footing is a bit easier to work with than snow.
Beer or chocolate milk at the finish line?  The final "do you know me?"