12.8.19

Long Run Saturday: Pickups in the rain

Plan: 2 miles easy; 4x 4:00 at 9:50/mile, 4:00 easy, cool down
Actual Mileage: 6.7 miles
Route: Along Victory Memorial and Crystal Lake (which is actually in Robbinsdale)
Weather: 60s and rainy.  It wasn't terribly windy but there was some wind on the way out.
Execution:
Warm up/2 miles easy: This took longer than I thought.  Stop 1 was talking to a friend walking her dogs.  Stop 2 was for a train.  Stop 3 was an actual stop light.  Then I got moving okay
Faster sets: My goal was to see what running a 9:50/mile "feels like" on the road.  I can do it when the treadmill is telling me how fast to go, but I need to learn to do that myself.  I tried to glance at my pace every 30 or 40 paces to get an idea, but not to go insane looking at my watch.  If I was on pace great.  If I was too slow, I'd try to pick it up and not panic.
Set 1:  9:38/mile.  This one felt good, and it ended on a downhill which was nice.  I had to hold my body "stiffer" but also "more springy" than normal to hit this pace, and I was able to run without dying the slow set after it.
Set 2: 10:09/mile.  This one was up a hill. So I told myself "see what it feels like to run fast up hill" and "see if you can hit this pace up hill"  I couldn't really, so that's an area I'll need to work on before race day.  I'm not sure if I don't have that pace up hill, or I have it but I'm afraid to use it, or I have it but I don't know what it feels like.  Probably a bit of the last two.
Set 3: 10:03/mile  Just feeling a little tired.  It's close to the right pace but not perfect.  At the end of this set I came to the steepest hill on the route.  I walked it for my slow set.  I just could not...
Set 4: 9:40/mile  I told myself to really go for this one because I only had the cool down left after.  It was hard but not insane, and I was able to run the cool down, and see yet another train.
From today, I learned: Having a positive attitude and viewing this as a chance to learn really opened me up on this run.  Instead of "I have to get this perfect" it was "see how much you can do and what you can learn about how the pace feels" and it was a great opportunity.
Bonus: Did I mention the rain?

11.8.19

TC 10K - 9 Weeks To Go

Sunday planned: Run 1 miles
Sunday actual: 1.2 miles in the morning.
From today, I learned: It is soooo hot.
Monday planned: Tempo workout
Monday actual: 0.75 miles walking warm up; Tempo workout completed correctly; 0.75 miles walking cool down
From today, I learned: A positive and curious attitude make my body stronger!

Tuesday planned: Run 1 miles; Tuesday Weights
Tuesday actual: 1.19 miles in the morning.  Tuesday weights and abs in the afternoon.
From today, I learned: I was glad I did this outside in the morning.

Wednesday planned: 4 miles easy
Wednesday actual: 1.26 miles in the morning in 105% humidity
From today, I learned: I looked at the weather and swapped Wednesday/Thursday runs.

Thursday planned: Run 1 miles; Thursday Weights
Thursday actual: 4.15 miles in the morning.  Thursday weights and bonus abs in the afternoon.  Bonus walk with Dungeon Master in the evening.
From today, I learned: The best thing I can say about this run is I did not poop my pants.  But that's not the worst thing to say about any run.

Friday planned: 3 miles easy
Friday actual: 3.47 miles in the morning
From today, I learned: I picked this route for the shade.

Saturday planned: Long run with tempo work
Saturday actual: 6.7 miles with tempo work in the middle.
From today, I learned: Again, a positive attitude helped me see this not perfect workout as a great building block.

6.8.19

Quality Miles Monday: A Positive Attitude Makes the Workout

Plan: Warm up; 6x 3:00 at 9:50/mile, 2:00 easy, Cool Down
Actual Mileage: 3 miles on the treadmill plus walking warm up and cool down
Route: I did this on a treadmill so I could know I was hitting the paces properly
Weather: That would be the other reason I did this one on the treadmill
Execution:What really happened (paces from the watch are obviously wrong here)
Warm up: Walked 0.75 miles on the treadmill, jacking the speed from 3.0mph to 3.6mph or so, over roughly 15 minutes. Also, I finished an audio book and switched to "speed music".
Work out:
5:00 of building up
3:00 at 6.2mph, 2:00 at 4.2mph X6 sets.  Set 1 was the hardest, after that I got my head around the situation.  It felt both harder/faster paced, and also more 'relaxed/shoulder down the back' than I expected.
Then, cooling down for 0.75 miles, also walking

From today, I learned: I approached this like "I wonder how this pace will feel?" and "how many sets/minutes can I do?"  Which was a much better attitude than "OMG, I will fly off the back of the treadmill and break all my teeth" (obviously also a thought I had).  So, I'm trying to bring a good attitude to these harder workouts.
Bonus: I did a 'leg day' workout afterwards and did not pass out.

4.8.19

TC 10K - 10 Weeks To Go

Sunday planned: Run 1 miles
Sunday actual: 1.19 miles.
From today, I learned: This was a "weather channel says it won't rain" kind of day.

Monday planned: Tempo Run
Monday actual: Tempo run completed.  Not at the exact pace my coach wanted, but, you know, done.
From today, I learned: To ask my coach why I can't pace myself properly outside.
Update: I wrote a separate post about this run called "I can't pace myself" and I'm already like "no, this is just a good opportunity to see what all these different paces feel like".  So, I guess I'm already making lemonade over here. 

Tuesday planned: Run 1 miles, Tuesday Weights
Tuesday actual: 1.23 miles in the morning.  Tuesday weights and Tuesday abs in the afternoon
From today, I learned: I was actually bummed I didn't get to run longer because it is GLORIOUS out.
Bonus for today: This is why runners fear bears!

Wednesday planned: 4 miles easy
Wednesday actual: 4.96 miles plus bonus leg exercises in the morning
From today, I learned: This run was glorious.  The weather was perfect.  I felt good.  It was great!

Thursday planned: Run 1 miles, Thursday weights
Thursday actual: 1.25 miles on the treadmill.  Thursday weights done.  Bonus walk with Dungeon Master.
From today, I learned: Sometimes a run on the treadmill feels great.

Friday planned: 4 miles easy
Friday actual: 4.5 miles in hilly Buffalo MN, in the afternoon heat.
From today, I learned: I told my coach I felt like I didn't have enough power on hills, so she told me to run more hills.  Here I am.  It was hot. 

Saturday planned: 7 miles long run
Saturday actual: 7 miles inside on the track listening to a book.
From today, I learned: This was a lesson in negative and positive emotions.  I felt lousy in the beginning but I was able to get all the laps in I wanted, and keep going.  It actually reminded me of the very very bad place I found early in the Flying Pig marathon.  So, good note to me that the beginning of the race may be the hardest.

29.7.19

Quality Miles Monday - I can't pace myself

Plan: Same as this day, 54321 workout.
Actual Mileage: 4.7 miles today, including lots of walking.
Route: Around the marsh in my neighborhood.  "The marsh" is 0.6 miles so I've been running as many loops around it as I want for various workouts.  It's basically flat but not a total pancake.
Weather: 70s and sunny.  It was glorious.
Execution: So, I felt strong, and going fast but not out of my mind.  But I did not hit the prescribed paces.  I am having significant difficulty pacing off my Garmin watch.  It kind of makes me insane.
Planned 5:00 at 10:30 pace. Actual: 10:27/mile (Good!)
Planned 4:00 at 10:00 pace. Actual: 10:19/mile (Ok, that's not so bad.)
Planned 3:00 at 10:00 pace.  Actual 10:32/mile.  (Doh.)
Planned 2:00 at 9:45 pace. Actual 9:27/mile.  (Good job!)
Planned 1:00 at 9:45 pace.  Actual 10:17/mile.  (Ooof.)
From today, I learned: I wrote my coach and asked if I should be doing more of these runs on the treadmill to learn what the paces feel like. We'll see what she says.
Bonus: I did my new "leg day" routine this evening as well.

28.7.19

TC 10K - 11 Weeks To Go

 Sunday planned: Run 1 Miles
Sunday actual: 4.47 miles in the morning.  Walk with the Dungeon Master at Palmer Lake.
From today, I learned: I ran today since yesterday's race was rained out.

Monday planned: 4 miles easy
Monday actual: 4.01 miles of running, plus a couple bonus miles walked. 
From today, I learned: This run was accidental and attitude is everything.  This was one where the heat felt good.

Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: 1.19 miles in the morning.  Tuesday weights and bonus abs in the afternoon.
From today, I learned: I lifted slightly less weight on the squat and my form was much better

Wednesday planned: Hill Workout
Wednesday actual: Hill workout completed.  Bonus leg exercises in the evening
From today, I learned: I think the leg exercises will help make me stronger and help my balance.

Thursday planned: Run 1 miles, Thursday weights
Thursday actual: Run 1 miles outside, downtown.  Thursday weights.  Bonus walk with Dungeon Master.
From today, I learned: My GPS gets lost downtown.  Go by time.

Friday planned: Run 4 miles easy
Friday actual: 4 miles inside, on the track.
From today, I learned: It was nice to run in circles and listen to my audio book actually.  I did that a lot this winter and I'd missed it.

Saturday planned: Long run with pickups
Saturday actual: 5.69 miles along Victory Memorial.  Pick ups done.
From today, I learned: Good attitude is important.

27.7.19

Saturday Long Run

Plan: Run 2 miles easy, next 2 miles are at 3:00 hard, 8:00 easy, 1 mile cool down
Actual Mileage: 5.69 miles
Route: Along Victory Memorial Parkway, with an odd out and back while I was waiting for a train.
Weather: Started at 71* and ended at 77*  Sunny and humid.
Wardrobe: This bullet was always so important to me in the winter because I could never remember how to dress for the different temperatures and wind chills.  Now I'm all "I dunno, clothes?"
Execution: 2 miles easy including a walking warm up
3:00 at 9:51/mile pace, 8:00 easy running
3:00 at 9:12/mile pace, 6:25 easy running
3:00 at 9:24/mile pace
Run easy until I hit 5 miles.
Walking cool down.
From today, I learned: I was definitely not a slave to my watch on this one and ran it by feel.  That was the right decision.  I cut one of my rests short so that I wasn't trying to do a 3:00 hard running through the only traffic light on the whole route.
Bonus: Old grumpy me was thinking "this is so hard for 3 minutes.  How am I going to do this for a whole race?" and New "good attitude" me is thinking "wow, you did that 3 minutes, 3 times in a row.  When this started you wouldn't have thought you could do that at all, look how far you've come" So, I guess from today I learned a good attitude is important.

23.7.19

High School Reunion

So, my high school reunion is coming up.  It doesn't matter which one.  A friend put these questions on Facebook and I found them hilarious.

Anyone else not go to prom?

1. Did you know your current love? LOL
2. Type of car? Blue Chevy Nova.  The a/c was supposed to work but didn’t, and it didn’t even have a tape deck.
3. What kind of job did you have? I worked in the Cincinnati Museum of Natural History Youth Program and it was actually a great job.
4. Where did you live? North Avondale!
5. Were you popular? Hahahaha.  No.
6. Were you in choir? No.  My school was one of two in the city that had a Jazz Band for credit during the school day so I did that.
7. Ever get suspended? No. 
8. If you could would you go back? No.
9. Still talk to the person that you went to prom with? I did not go to prom.
10. Did you skip school? No.
11. Go to all the football games? No.  What is the deal with Football games?  I do not understand.
12. Favorite subject? Basically if I liked the teacher I liked the subject.  I did very well in History with several teachers. And Jazz band was fun.
13. Do you still have your yearbooks? 8th grade and senior year only. 
14. Did you follow the career path?  No?  It’s a miracle I even enrolled in college out of high school.
15. Do you have a class ring? No.  And I refer you to the prom and football questions above for further explanation. 
16. Still close with your best friend?  My ‘best friend’ was not from my high school. 
17. Who were your favorite teachers?  Mrs Seltz. Mr Thompson (AP European History), Mr Luckey (AP US History).  I actually really liked Mrs Callahn though her class was not AP and it was crazy hard. It was hard but fair.
18. What was your style: Hahaha.  Alex.
19.Favorite Shoes: I have no idea.
20. Favorite thing to eat in cafeteria? Senior year, I only had 5 bells of class so I went home to eat.  It was great.
21. Favorite band? I have no idea.  Moody Blues and Dave Matthews Band, which is an odd combination I know.
22. High school hair?  Actually about like it is now.  Below my shoulders, in a pony tail almost every day.
23. What kind of perfume? WTF.  No.
24. How old when you graduated? 17.  I have a June birthday.
25. Did you play a sport?  I played soccer 9th and 10th grade only.

21.7.19

TC 10K - 12 Weeks To Go

Sunday planned: Run 1 Miles
Sunday actual: 1.15 miles outside.
From today, I learned: It it so hot out.

Monday planned: Tempo workout
Monday actual: Run 1.17 miles in the morning.  Feel like baloney.  At least this one was inside.
From today, I learned: Sometimes, better to move the hard workout to another day.

Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: Speed workout: 200M repeats. 
From today, I learned: It felt momentarily cool so I headed outside and then the sun came out so I was super hot.  This was a fun workout but I suck at pacing.

Wednesday planned: Run 5 miles, easy
Wednesday actual: 4.61 miles along the river.
From today, I learned: I sort of got stopped by a train, but this time it was only about the last 10 cars on the line.

Thursday planned: Run 1 miles, Thursday weights
Thursday actual: 1.17 miles in the sticky sticky heat.  No weights
From today, I learned: I'd felt lousy after weights last week, so I skipped them ahead of the race on Saturday.

Friday planned: "Shake out run"
Friday actual: 1.17 miles in the morning.
From today, I learned: My coach had 2-3 miles but it is way too hot.

Saturday planned: Cosmic 5K race
Saturday actual: Run 1.1 miles as a warm up to the 5K that was eventually cancelled.
From today, I learned: My warm up will take longer than I think. And I was smart to keep running in the warm up and get my mile done before the rain.

14.7.19

TC 10K - 13 Weeks To Go

Sunday planned: Run 1 Miles
Sunday actual: 1.22 miles.
From today, I learned: I have a massive head ache.

Monday planned: Tempo run Run 1 Miles
Monday actual: 1.25 miles around the neighborhood.
From today, I learned: Don't do a tempo run when I feel like garbage.

Tuesday planned: 4 miles easy Run 1 miles.  Tuesday weights?
Tuesday actual: 1.15 miles in the morning.  No weights.
From today, I learned: Run slow and easy when I feel like garbage?

Wednesday planned: Tempo run
Wednesday actual: 5.8 miles around Palmer Lake at an attempted Lactate Threshold run.
From today, I learned: Not all runs can be winners.  It didn't even get its own blog post.

Thursday planned: 4 miles easy, Thursday weights
Thursday actual: 4.5 miles easy.  Tuesday weights.
From today, I learned: Running when I feel good makes me feel better.

Friday planned: 3 miles easy
Friday actual: 3.24 miles
From today, I learned: This was a nice and easy run but I was super sore from weight lifting.

Saturday planned: 6 miles easy
Saturday actual: 5.29 miles in the crazy heat.
From today, I learned: I did not poop my pants, so that's good. Seriously, I though the route was closer to 6 miles than it was, but it was so hot that I just stopped when I got back home.