21.8.16

TC 10 Miler - 8 Weeks to Go

Step Back Week, also vacation week

Sunday
Planned: 1-4 miles easy
Actual: 4.09 miles before vacation started

Monday
Planned: 1-4 miles easy
Actual: 2.05 miles, flat as I could make them which is not very flat.

Tuesday
Planned: 1-4 miles easy, lift weights if I can find them where I am
Actual: 4.72 miles, more hills.  No weights.

Wednesday
Planned: 1-4 miles easy
Actual: 1.32 miles in the pouring rain.  My shoes were wet for two days.

Thursday
Planned: 5-8 miles
Actual: 6.5 miles, hills.  This was a better run than the day before.

Friday
Planned: 1-4 miles easy
Actual: 2.04 miles, easy.

Saturday
Planned: Constant speed 2x15 mins, 5 mins recovery
Actual: Completed.  1st set 10:57 avg pace.  2nd set 11:18 avg pace.  I was a little disappointed in the second set.  I thought I should've been faster, even though it was mostly up hill.  I didn't have the workout programmed into my watch properly, so it wasn't beeping at me when I was going to slow. Sigh.

13.8.16

TC 10 Miler - 9 Weeks to Go

Sunday
Planned: 12-14 miles
Actual: 12.65 miles, post-run foam roll.

Monday
Planned: Hills or trails
Actual: 7.15 miles at Baker Park Reserve (hill running on a paved trail).  I ended this run by jumping in a lake and I think it's the best thing I ever did.

Tuesday
Planned: Low heart rate run, lift weights
Actual: 2.25 miles on the treadmill, Avg HR 135.  60 mins on the elliptical.  TRX/Kettlebell class.

Wednesday
Planned: 1 mile run
Actual: 1.22 miles run.  8 minute abs.  My arms are sore from yesterday. 

Thursday
Planned: 8-10 miles, aim for Z3 I'm cringing as I write this
Actual:  7.95 miles.  Watch me be okay with that last 0.05. 9 minutes abs with a friend at the end.  I did not focus on heart rate.  I let myself go on Monday, and was happy with that effort.  And it was 82* and 80% humidity when I was running, which always skews the heart rate anyways. Despite all that, the run felt great. 

Friday
Planned: 1 mile run
Actual: 1.22 miles, bonus 2 mile walk with friends at lunch

Saturday
Planned: Constant Speed 2x10mins, 5 mins recovery
Actual: Completed, "speed" sections were 10:56 and 10:49 pace.  I am still totally intimidated by these runs and I can't imagine running 10 miles at this pace.  But when I'm out actually doing it, it feels kind of good.  As a bonus I caught the last 20 minutes of Zumba.

8.8.16

Sunday Long Run - Lakes at Sunrise

Plan: I do not have 14 in me today, 12 is okay.  Try to keep same low heart rate thing that happened last week.

Route:  This combination of things is a new route for me, though I've run all the places on the route.  I headed down, along the creek, and then around Lakes Harriet and Calhoun, bake along the Greenway and then home.

Weather: I was told "cloudy" but no such thing happened.  It was in the 60s to low 70s and humid.  But not altogether unpleasant.  The sun was absolutely beating down on me on the Greenway, but it was a gorgeous run.

Execution: I feel like this "running in zone 2" thing has finally clicked in.  With last week and this week, I was able to just lock in to a low heart rate and a slow but regular pace, and just go forever.  Some odd things happened late in the run, a walk break for water and food, and then, um, another stop for other reasons.  Otherwise, I had it pretty much dialed in and I was really pleased with this run.

Nutrition: I did not eat a ton on this run.  I had half a pack of chews left when I got home.  I carried two bottles of water, and finished one.  This is a good thing for me to remember on race day when they have water stops ever mile at the end.

Bonus: Did I mention it was a freaking gorgeous day?

7.8.16

TC 10 Mile - 10 Weeks to go

10 Weeks 'till race day

Sunday
Planned: 10-12 miles
Actual: 11.63 miles at Ft Snelling.  At 5am. Bonus walk around Lake Harriet with Olive later in the day.

Monday
Planned: Hills or trails
Actual: 6.6 miles on the Lyndale/50th hill route.


Tuesday
Plan: Low heart rate run + lift weights
Actual: 60 mins elliptical (because that's always good for low heart rate); 2.2 treadmill miles Avg HR 132; TRX/Kettlebell class.

Wednesday
Plan: 1 mile
Actual: 1.21 miles, 8 minute abs

Thursday
Plan: 8-10 miles
Actual: 4.8 miles on treadmill, 48 mins on the elliptical.  16 mins foam rolling.  Even though this isn't 8 straight miles of running, I'm quite happy with this work out.  The treadmill portion went much better (faster, lower heart rate) than expected and it was quite a confidence builder.  Treadmills at the gym can only be programmed for 1 hour, so after that I switched to the elliptical.

Friday
Plan: 1 mile
Actual: 1.05 miles, and I did not poop my pants but it was a close thing,  I'm calling that a win.

Saturday
Plan: Hills - 2x6 mins.  Or backup is 3x 7mins speed, 4 mins recovery
Actual: 3x 7 mins speed, 4 mins recovery.  Speed laps were 10:51, 10:50 and 10:46.  I'm confused about how I'm going to be able to keep up that pace for 10 miles though.  After the run I did Zumba and some foam rolling.

1.8.16

Sunday Long Run - Ft Snelling

Plan: Run at a low heart rate, walk up the big hill.

Route: I took the Ft Snelling Route today.


Weather: I accidentally woke up at 5am.  Because I hadn't re-set my alarm from last week.  So I stayed up and headed out then.  It was 68* and 80% humidity when I started.  It didn't get much hotter during the run.

Execution: I find myself in the unusual predicament of having to try and run faster to keep my heart rate above 130.  I so do not understand what is happening.  I kept my heart rate in Z2 until around mile 9.  After that my brain kind of gave up and my heart rate went up a bit, but nothing outrageous. I was really pleased with this run, especially the 'go faster' bits.

Nutrition: I did not eat before I ran.  At 5am I couldn't get anything down. I carried two bottles of water, and a bag of gummy chews.  I did eat the chews, finishing them up around mile 9 or 10.  I had a few sips of water whenever I wanted. 

Bonus: I saw this guy up fishing for his breakfast after mile 1.

31.7.16

TCM 10 Miler - 11 weeks to go

Sunday
Planned: 10-12 miles running
Actual: 10.18 miles, going very slow and very hot.  Finisher of 8 minute abs.  I did not go back to sleep after this run, so that's different from yesterday.

Monday
Planned: Hills or trails
Actual: 7.15 miles on paved trails at Baker Park Reserve.  This course is all the hills.  8 Minute Abs.

Tuesday
Planned: Low heart rate run + lift weights
Actual: 3.25 miles, Avg HR 129.  60 mins elliptical.  TRX/Kettlebell class.  And then some foam rolling to wash it all down.

Wednesday
Planned: 1 mile
Actual: 1.3 miles on the treadmill, 8 minute abs

Thursday
Planned: 8-10 miles
Actual: 8 miles, Avg HR 139.  This was a solid run and I felt great.  Stretching/abs/etc were interrupted.

Friday
Planned: 1 mile
Actual: 1.9 miles at the Anoka Preserve becuase it was the most gorgeous day ever and I had the right shoes for it!


Saturday
Planned: Speed workout: 3x7 mins, 4 mins recovery for each set
Actual: Speed workout complete.  I'm thinking maybe I need to have a faster pace goal for the race.  Everything I've read about speed work basically says at this stage of training I should feel like I'm dying.  I didn't feel like I was dying but I didn't think that was a pace I could've held for 10 miles either.  Paces were 10:38, 10:54, and 11:18.  (11:18 was up a wicked hill that I hate.)


25.7.16

Hills Monday - Baker Park Reserve

Plan: Wake up early.  (That was really the harder part of the plan.) Run around the loop. Finish down by the lake to stretch out and take pretty pictures.

Route: I've done this route once before.  Starts in the Baker camp grounds, and runs around the main 6.2 mile loop of the park. 

Weather: It was slightly cooler than the past few days.  I started around 68* and ended around 75*.  So much better than starting at 75*.  It was sunny and slightly humid but nowhere near as bad as it has been.  I got up early enough that a significant part of the course was in the shade. 


Execution: This run started out a bit rough because I was hungry.  Once I got my rhythm things went really well and I felt great. I kept my heart rate pretty low for the first part of the run, thanks to significant downhill portions.  Later in the run, I did let my heart rate creep up, especially on the hills.  I didn't walk the hills at all this time, though I did slow down a bit on some of the bigger ones.

Nutrition: I did not eat breakfast before this run.  I woke up around 6:30 and was running by 7:15. I didn't carry anything with me.  I wished I'd had a cup of yogurt.

Bonus: I finished down by the lake (better cell signal down there) and did 8 minute Abs and stretched out a bit.  Turns out I was in some freaky vulture flight line so I caught some cool pictures too.