26.6.16

Sunday Long Run - Ft Snelling

Plan: Run the Ft Snelling route.  Keep the heart rate low.  Walk up the big hill.

Route: Along the creek to Ft Snelling, around the fort, then back home.  This is the route with all of the hills.

Weather: It was around 70* for this run.  I got up at 5am because I didn't want to deal with anything warmer than that.  Ever.

Execution:
Walk up the big hill - Check
Keep the heart rate low - big fat check!  Avg HR 134
Run the route - well, there was a fall and then later I got sick.  But other than that, 'run the route' went okay too.  The fall involved a sideways roll, but nothing scraped or bruised.

Nutrition: I had a few sips of water and some gummies.  I had yogurt before I left the house.

Bonus: I saw an oriel, then later I saw a mom and Bambi deer.

25.6.16

Running with Discipline - Week 3

3 Weeks to Red White and Boom Two weeks to Red White and Boom: Step back week

Sunday
Planned: short distance, nice and easy
Actual: 2 miles, Avg HR 138 (this was an inside run but the A/C was a bit on the fritz so I was hot), 8 minute abs

Monday
Planned: short distance, nice and easy
Actual: 3.55 miles, Avg HR 133

Tuesday
Planned: low heart rate run + weight lifting
Actual: 6 mile run, Avg HR 133 yes, for 6 miles, serious; 15 minute kettle bells, 15 minutes rowing machine

Wednesday
Planned: 1 mile run
Actual: 1.25 miles,Avg HR 131, Foam Rolling and Yoga video.  

Thursday
Planned:  6-10 mile run + weight lifting (?)
Actual: 7.3 mile run, 10 mins foam rolling, and caught the last few minutes of a friends spin class. I don't know why I thought I'd ever lift weights on a Thursday. 

Friday
Planned: 1 mile run
Actual: 1.22 miles, Avg HR 122 this was not a fast run

Saturday
Planned: nice and easy or speed workout + zumba
Actual: 4 miles, 2:00 fast every half mile.  82* at the start, 88* at the finish.  Hot.  No Zumba because I slept in instead.  Sigh

23.6.16

Thursday 2nd Long Run

Thursdays will now be known as "hot Thursdays" because all my runs seem to be in the afternoon when it's really hot.  This one was the hottest but wound up being an okay run.  This one wasn't supposed to be hot and wound up being not so fun

Plan: I had no plan.
Distance? I was going to go to the gym and run outside for at least a mile.  After that, I could see how I was feeling at any point on the run and finish any miles I needed to on the elliptical.
Heart rate?  Whatever feels good I guess.  Keeping it low in the beginning is always a good idea, but have fun.
Route?  Didn't even have that planned because I didn't know what I'd want to do outside.

Route: Ultimately, I went along the Cedar Lake Trail and around the lake itself, then headed back through Loring Park and the greenway to the gym.

Weather: Today was around 75*, sometimes sunny and sometimes humid.  I was okay the whole time, but I was really thirsty when I was done.

Execution: I started trying to keep my heart rate low, but got a bit messed up in Loring Park with all of the people setting up for Pride. Mostly, I stayed low heart rate until I was about done with Lake Cedar.  Then I decided I could do whatever I wanted and I sped up considerably.

Bonus: After I foam rolled, I caught the end of my friends spin class.  The pedal pub was parked outside the window of the spin class which was pretty funny. 

20.6.16

Before and After - Buffalo

Seen while running in Buffalo. Top photo is from this week. Bottom photo is from fall of 2014 when the sun set much earlier in the day, and I was getting done running just in time.

19.6.16

Running with Discipline - week 2

4 Weeks to Red White and Boom

Sunday
Planned: Long run, 14 miles
Actual: 13.81 Miles and a finisher

Monday
Planned: Hills or trails
Actual: Hills by my house, 5.25 miles.  Avg HR 140 (That seemed low to me.)  Already I'm thinking why did I put hill day after long run day?  That was silly.

Tuesday
Planned: Low heart rate run, weight lifting
Actual: 3.15 miles (treadmill), Avg HR 136, 45 mins on the elliptical, 60 mins TRX/Kettle Bell class

Wednesday
Planned: 1 mile
Actual 1.23 miles, Avg HR 132 

Thursday
Planned: 10 miles or so
Actual: 8.45 miles of not the best run ever.

Friday
Planned: 1 mile
Actual: 1.25 miles running.  20 mins foam roll.

Saturday
Planned: some kind of speed work
Actual: Track workout (inside in the a/c) 1 mile warm up, 1/2 lap fast, 1/2 slow - for a total of one mile, 1 mile cool down

18.6.16

Thursday Second Long Run - Ugh

Plan:  Be in Buffalo at the end of the work day.  Park at the park, change there, and have a run. Keep the heart rate low.  It's okay to walk up that hill at the end.

Route: This is an out and back, starting at the northern end. By the lake, and then south along the  County 12 bike trail.  Around the lake itself there is a sidewalk.  South of the lake is a crushed limestone trail that I've been on before


Weather: This is where the wheels fell off the wagon.  All day it'd been 65* and cloudy.  The moment I go in to change my clothes, the clouds instantly burn off and it is 80* and sunny.  It was a hot run and I'm sporting something of a sunburn for it.


Execution: This run was all over the place.  My heart rate was high from the beginning.  In the middle of the run I walked a bit for a couple different reasons, and then I used the 5:00 run, 2:00 walk interval to get me home.  I definitely did walk up that massive hill at the end.

Nutrition: Did I mention I forgot to bring my gummy chews?  Yup.  I am a genius. I did have water though.

Bonus: There was a fair going on in town so after the run, I got a massive diet coke with a very cheap refill and drank it all.

12.6.16

Long Run Sunday: The Creek and The Lakes

Plan: Get up early.  5am.  On Sunday.  Run 13-14 miles.  Low heart rate.

Route: A full loop involving some of the best running spots in town. This route is new to me.  Obviously I've run all of these places before.  I've just never put things together in quite this way.

Weather: Mother nature was making me nervous.  I walked outside and saw lightning up in the clouds and very far away.  Still, WTF?!?  My weather app said the storm had already passed me by and I'd be fine. Still, the sky looked ready to rain for at least half the run.  By the time I got back and stretched out, clear blue skies.

Execution: I am very pleased with the way this turned out. I tried to keep my heart rate in the 130s.  It started creeping up in the low 140s by Lake Calhoun and it was around 150 by the time I peeled off the Greenway and started heading south again.  Even with my heart rate that low, my splits were in the 13:xx range.  If you'd told me six months ago this is how I'd be running, I never would've believed you.

Nutrition: Due to a planning failure on my part, I was out of my favorite pre-run foods.  I had a banana but nothing else at 5am. I carried two water bottles but didn't drink much.   I had gummies, two chews every 3 miles.  I was hungry early on but felt better by the end.

Bonus: I did a post-run finisher involving squats, calf raises, standing leg raises, standing bicycles (ab work) and that cross over move.  After that I laid down in the grass and had a nice long stretch under blue skies.  No clouds.  No lightning.