7 Miles - Lake Nokomis

I'm not going to lie; I'm actually pretty proud of myself for running today.  I do long runs on Sundays about never anymore.  It's dawning on me that I need to practice running longish on both Saturdays and Sundays, at least for the next few weeks, so I'm ready for The Loony Challenge

Yesterday I did 8 miles on the Greenway, using a run/walk interval to keep my heart rate low.  Today I used a similar interval, but did 7 miles including Lake Nokomis which was packed.  It was hotter than blue blazes today so my pace was frustratingly slow.  Whatever.  I did a finisher of backwards pivots, side twists, walking bicycles and walking leg raises. 


August 2014 Monthly Totals

What Worked Well: Exploring while running.  I'm still finding some new places to run including Buffalo, Orrock (which was a fail, but I think I could find a way to make it work sometime), Elk River, and new paths to Downtown Minneapolis.  I found two new running routes in Cincinnati as well.

What Worked Well Part Two: This foam rolling instruction video is responsible for over half of those 'stretching' minutes.  I skip the first five minutes where she talks about the different foam rollers.  The only thing that would make it better is if she did the 'back release' exercises again at the end of the video. 

What Could Go Better: Finishers.  I know I said that last month too, and I tried to do more this month.  It worked for about a week before I fell out again.  I will just have to be more purposeful about when I do them.

What Could Go Better Part Two: I've had several longer runs go super slow, trying to keep a low heart rate.  Why are they so slow?  Because I'm running in the evening and it's hot.  This is a double edge sword of course, because all of my 'exploration runs' are in the afternoon and evening, and I'd have to get my ass out of bed in the morning and run to avoid this.  Sigh. 

Biggest Surprise: Zero elliptical miles.  I'm not a huge fan of the elliptical like I used to be.  I do find it's great for long workouts with an even heart rate. I guess I'm having an 'it's summer and I refuse to be inside' part of my training.

Plan for next month: Continue to stretch.  Continue to explore while running.  Finishers after all long runs, at at least one other day a week.


What Music Lately?

Since I changed vehicles, my radio listening has deceased to zero because this radio is so complicated I don't even have it programmed.  Yes.  After 6000 miles.  Shut up.  I tend to find music from blogs, The Voice, or, more likely, from Pandora

  • Meghan Trainor - All About that Bass.  This will obviously be a running song for the winter.  Because every inch of you is perfect from the bottom to the top.  Found on a blog somewhere.
  • Vance Joy - Riptide.  I do not understand this video.  Probably also found on a blog but I can't remember.
  • Macy Gray - Love is Gonna Get You has become my theme song since My Pooky Bear has started to plan my wedding.  I've decided its for the best and Mr Right will just appear because now the plans are made.  Definitely found on my Macy Gray station on Pandora.
  • Florence and the Machine - Bedroom Hymns, audio only video.  This song is clearly made for running.
  • Future Islands - Seasons (Waiting on You).  Talk about 'video is unrelated'.  Who expects cowboys with this kind of music.  No idea where I found this song.
  • Ariana Grande - Problem.  Because I have one less problem now...  Found this in Spin Class with the Dungeon Master.
  • Allie X - Catch.  This is will be a better running song that it seems like it should be.  But don't watch the video.  It's not good.
  • Ed Sheeran - Sing.  Ed Sheeran is suddenly hot right?  Found from watching The Voice.
  • Justin Timberlake - Not a Bad Thing.  There's something about saying 'it's not a bad thing to fall in love' that's really powerful.  But he shouldn't be playing the guitar.  Just sing and dance man.  It's what you do.
  • OneRepublic - Love Runs Out.  Because I cannot get enough of OneRepublic.  Found on The Voice.
  • Ed Sheeran - All of the Stars.  I have not seen this movie.  I found the song from watching The Voice.
  • Lord Huron - She Lit a Fire.  The whole Lord Huron album sounds like this song to me.  That's not a dig.  Directly.  But this is the song I started with so it becomes my favorite.


6 miles of... um... well

Run: I ran inside on the track today.  I used the Wahoo Fitness App on treadmill mode so it would talk to my heart rate monitor and keep track for me.  Or at least I thought I had it on treadmill mode...  I also used the Nike+ app because it tracks distance indoors for me.  I don't know why it wont speak to my heart rate monitor, but those are the breaks.  As it turns out, I left the GPS on for the wahoo trackr, and the results are pretty hilarious.

The information from my heart rate monitor is correct.  The spike at the end had to do with Lucinda.  The splits from the Nike+ app are probably not 100% correct (because running in circles seems to confuse it somewhat) but they are close.

Zumba: Kicked my ass tonight.  Mainly because I'd just run six miles.  I think I appeared half dead for most of the class.  I jumped very little and was fairly uncomfortable most of the class.  I have displeased my hip flexors in some way (shocker, I know).  After Zumba, many tacos were consumed.


Running Fail - being lost doesn't usually make me this grumpy!

I did run my mile today, but I kept thinking it would never get done.

Sand Dunes: Not for Runners.  And not for the reasons you'd think.  It's a long story why I tried to run here.  The major selling point was a parking lot and a place to change into my running gear.  The major drawback turned out to be the burrs and hitchikers.  I mean the crazy painful type.  Apparently these trails really aren't groomed?  I went about 0.2 miles before turning around and going back to the car.  I surrender.

Next: I started heading back towards the cities with a plan to stop and run along the Rum River Trail.  I was in Elk River when, lo and behold, I saw a runner.  I was all 'I'll go where he's going'.

Woodland Trails Park.  This seemed like a good idea and it even had grass trails.  Wrong!  I got so lost and turned around.  Something with so few acres really shouldn't have that many trails.  I did fit my mile in here, running between .82 miles and 1.86 miles on my app without stopping.  But it was slow and frustrating.  Where the hell am I!?!  I found a Rail-Trail as part of the park and decided that if I ever come back, I'm going to stay on the asphalt trails and learn my way around the park before off-roading again.  It looks like some of the trails are groomed or managed in some way for winter hiking, so I'll have to give it another chance when I'm not in a pissy mood about not knowing where I am.  Shout out here to Endomondo, Google Maps and the Compass app on my phone for keeping me out of any real trouble.


4.3 Miles - to Downtown

Today started out with me eating popcorn for breakfast, feeling undernourished, and then purchasing a new dishwasher.  It was rough and by the afternoon, I was really ready for a run.

Run: I'd kept threatening to run from my house to the gym downtown and today felt like the day to actually drop the hammer.  I didn't run on the Greenway or out by the lakes, just straight up to downtown.  It's different running in the city because there's so many people on the sidewalk who are not running or walking for fitness.  I found them an excellent distraction.  The other striking distance is the stop lights every couple of blocks.  Those really slowed me down but ultimately I was glad for the break.  Because it's almost all uphill to get to downtown. Who knew?

Spin: I've renamed the teacher 'Dungeon Master' because someone already called her Satan and she didn't like that nickname.  Not kidding.   Today we did workout #1.  I'm trying to keep track of workouts 1-9 and which ones are the worst torture.  Don't tell her but I found this one challenging but possible, just shy of absolute torture.  I think she took out the jumps for me because I really hate those.  Does it hurt anyone else to come out of the saddle on a spin bike or is it just me?

Brick: To get home from Spin, I have a very tight bus connection so I ran a few more blocks and then walked the last one or two to get to the bus stop.  It really seemed like a lot of people got on the bus with me.  Then the driver said "the bus before me was a no show; but for the record, I am on time".  That bus showed up about 10 minutes later and we leap-frogged with him most of the route from there on. 

Really, it hurts my body to come out of the saddle on the bike.  Am I doing something wrong?
What should my heartrate be for a Spin class?  Was I working hard enough?
 I'm trying to find an app that can handle data from a heart rate monitor while I'm on a stationary bike.  Any recommendations?


Milk Run 5K and the Minnesota State Fair

The Milk Run was my very first race back in 2005.  I ran it again in 2006 and 2007 and I think that was my fastest year as well.  Since then I stopped registering or wasn't in town to make it work, but kept going to the fair.  2008 was the year of the Chicken, 2010 was the year of 'why we don't ride Sky Gondolas', and in 2013 a friend reintroduced me to the awesomeness that is the Milk Run and put it back in my brain....

Milk Run: or as I like to call it the Pain Train.  The course winds around the Falcon Heights neighborhood and seems like it should be awesome and lovely.  And then you see the course profile and you're all 'well welcome to hell'.  I planned emotionally to be on the pain train for this entire race.  Because really, a 5K is no time to hold back.  But with a bachelorette party the night before and 4 hours of sleep, I wasn't planning on a PR either.   I just wanted to see what I could do.  I was disappointed that I didn't get the last mile faster than 10:00, but I really couldn't breathe by then anyways so I guess it's fine.  Chip time: 33:46

Fair Fun: Lucinda and I and a friend of hers saw most of the fair.  My legs were absolutely killing me by the end of the day.  I've never wished for compression socks and a foam roller so bad in my entire life.

Highlights of this year's fair
  • The horses: It's hilarious they bring in the miniatures and then the Clydesdale group next.  Excellent juxtaposition.
  • Poultry Barn: I got excellent pictures of the chickens I think
  • SkyTower: where I am I still afraid
  • The Fine Arts Building: it's always so much better than I expect it to be
  • Bonus highlight: The Raptor Center.  It was too late for a tour when we stopped but we did get to see a couple animals close up

Fair Fails this year
  • Fried Buckeyes: I was originally very excited for the food of my original people to be served to the food of my adopted people, but they got bad reviews and the picture just didn't look right so we stayed away.  Too bad.
  • Commonwealth Ave is no longer open to pedestrian traffic.  What the actual fuck?!?  This irked Lucinda to no end.  It didn't bother me 'till later when I realized it literally added a mile of walking each way to the car.  I'm so glad I didn't know that at the time because I would've tried to climb the fence.
  • No compression socks and no ibuprofen.  Seriously.  I hurt. A lot.