23.7.17

2017 Loony Challenge - 11 Weeks to Go. Take a step back.

Step Back Week
Weekly Miles Planned: 20-25 miles
Actual: 15+ miles run, 3 miles walked, 5 'miles' elliptical and 3+ miles on the bike.

Long Run Miles Planned: 6 miles
Actual: Thursday's workout totaled the time it would've taken to run 6 miles.  It's hot and humid, so this is how I deal.

Sunday Planned:t 1-6 Miles Run at MAF, Sunday Kettlebell Workout
Actual: 1.16 miles run around the track, Sunday Kettlebells.  Restorative Yoga in  the afternoon.

Monday Planned: 1-6 Miles Run at MAF
Actual: 1.21 miles.  I feel like crap.

Tuesday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 1.21 miles.  Not sure if I feel better or worse than yesterday. Thanks sinuses.

Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 4.18 super slow miles.  Like really slow.  Tuesday weight lifting in the afternoon.

Thursday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 1.16 miles run, 1hr on the elliptical. Plyos. No weights because I lifted yesterday.

Friday Planned: 1 Mile Run
Actual: 1.21 miles run in the morning, 3 mile walk with a friend. Thursday weight routine, one day late.  Sigh.

Saturday Planned: 1-6 Miles at MAF, Maybe Zumba?
Actual: 5.25 miles run.  Kayaking Lake Nokomis and a Bike ride in the early part of the day.  I have never been kayaking on the lake before.  I had a blast.

16.7.17

2017 Loony Challenge - 12 Weeks to Go

Weekly Miles Planned: 30 Miles
Actual:

Long Run Miles Planned: 8 miles
Actual: 8.4 miles on Sunday

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout
Actual: 8.4 miles total.  14:13/mile, Avg HR 138.  Sunday Kettlebells plus a quick plyo for a warm up instead of a finisher.  Restorative Yoga which is 70ish minutes and was recommended by my walking buddy. Already I've done more stretching in July than I've done in all of June with this one class.

Monday Planned: 6-10 Miles at MAF
Actual: 6.1 miles at MAF pace, but I don't know what pace or HR that is, because that's how awesome this run was.  It was 72* and 80% humidity when I started.  15:15/mile, Avg Hr 138.  I told you it was ugly. 

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.18 miles.  13:15/mile, Avg HR 139.  Plyos before weights.  Tuesday weight routine.

Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 5.21 miles in the morning, 13:01/mile, 139 Avg HR.  Ah, the pre-period boost.  Almost makes the crash that's coming worth it.  Almost. Plyos at the end of the run. Attempted to Zumba but my buddy and I both had a case of the grumpies so we abandoned about half way through class.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.16 miles, 12:34/mile, Avg HR 138. Thursday weight lifting.  I did not do plyos.  The aforementioned crash: totally happening.  Seriously, at 9pm, I can't ever remember feeling good enough to run a 12:34 mile at 138HR.

Friday Planned: 1 Mile Run
Actual: 1.2 miles run in the morning.

Saturday Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 1.2 miles run.  No Zumba.  Saturday and Wednesday running are swapped this week.  Since it was over 70* when I started running this morning, I think I made the right choice.


13.7.17

Running Gear - Tuesdays on the Run

The Tuesdays on the Run topic is one we should all talk about.

What running gear do you also use for non-running activities?

Compression Socks.

If I'm in a position to wear socks to work, it's almost always my compression socks. I don't know why I'd wear anything else.  They are warm in the winter.  They keep me from aching in the summer.  Perfect!
I wear them on planes.  I wear them on trains.  But I do not wear them with my Mary Janes.  (In the summer, I often wear Mary Janes to work.  Otherwise, I am go for fun socks.)

  • I think 100% of my compression socks are from these guys.  
  • If you are in the market, I recommend friending ProCompression on Facebook because they give out insane coupon codes.   
  • True story, I only own one pair of the "dress socks" even though I wear these to work more than I even wear them to run in.  
  • I feel like Agent Booth every time I wear funny socks under serious work clothes. 

9.7.17

2017 Loony Challenge - 13 Weeks to go

Weekly Miles Planned: 30 Miles
Actual: 30 miles run, 3 miles walked, 4 miles biked

Long Run Miles Planned: 8 Miles
Actual: 8.55 miles

Sunday
Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout
Actual: 6.77 miles around Lake Nokomis, 13:08/mile, Avg HR 139bpm.  Quick plyo routine at the end. Sunday Kettlebell routine done, didn't hurt as bad as I thought it would with two weeks off.  Bonus walk with a friend on the Greenway. 

Monday
Planned: 6-10 Miles at MAF
Actual: 8.55 very slow miles.  14:39/mile, Avg HR 140 bpm.  Quick plyo routine at the end.  I didn't start this run 'till 9:30 or so, and it was getting hot out.  Also, I think I need to update my watch program to allow an HR below 135 because that would've helped me in the beginning.

Tuesday
Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.06 miles.  12:44/mile and 137bpm Average.  I was toying with going 6 miles, but I stopped at 4 because I knew I had to lift today as well. I am very happy with this run.   Tuesday weight lifting.  Squats are hard.

Wednesday
Planned: 1 Mile Run, maybe Zumba?
Actual: 1.2 miles, finisher of plyos.  No Zumba because it's over 90*.

Thursday
Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.16 miles in the hot hot morning. (It was 76* when I woke up.) 13:19/mile, Avg HR 140. Plyo finisher.  Thursday weights in the afternoon.

Friday
Planned: 1 Mile Run
Actual: 1.21 miles run.  My watch freaked out and reset as it was trying to save this run.  I swear it happened.  Bonus bike ride to a friend's house for happy hour.

Saturday
Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 4.16 miles, 13:18/mile, Avg HR 140.  Plyo finisher.  No Zumba because I was watching Tour de France. Bonus yoga in the evening.  I haven't done this for a while and it felt great.

3.7.17

Sunset Beach: Vacation

Friday
Vacation starts with a ride up to North Minneapolis and dinner at Victory 44 with friends.  I spent the night at a friend's house so we could wake up early and find our way to the airport through all the closed roads.

Saturday
Run: Woke up at 3:55am for a quick run and quick shower.
Planed Activities: Most of the day was spent flying and in various airports across the Midwest and East Coast. 
Other fun: The day ended with playing on the beach.  I was the only adult with two boys so I was told not to let them get in above their waist. They didn't swim a bunch, but I only let them bury each other in the sand up to their middles. Not sure if I did it right or not.
Special thanks to my good friend who got up before dawn to haul my ass to the airport!


Sunday
Run: First barefoot run on the beach.  Goals of this run were not to go too long or far.  This was really about blister formation which did happen on my R big toe, my L middle toe and a weird other spot on my L foot.  Plan was to let the blisters harden for a few days and then return to the beach at the end of the week.
Planned Activities: None
Other fun: Most of the day was spent on the beach.  Let vacation begin for reals.


Monday
Run: 3 miles on a road that's not yet built up.  Very popular for runners and bikers.  It was low tide.
Planned Activities: Swamp walk.  Walk with Mom and Dad on said road after my run.  It was high tide (or higher tide) for this walk and the area was filled with birds and all kinds of other wild life.  Bonus was walking on the pier at sunset. We aborted the swamp walk because of a mud risk, and given later events in the week probably better that we aborted because of snakes as well.
Other fun: More practice digging holes



Tuesday
Run: 5 miles on the road. Blister hardening nearly complete.
Planned Activities: Swamp boat tour in the afternoon.  This is a 12 person craft with a 10cc motor.  It goes very slowly. After the boat tour we took a walk on the boardwalk.  Between the boat and the walk, we saw all of the snakes ever.
Other fun: Big birthday party.  Cousin B's birthday was June 2, Cousin Ash's birthday was June 11, I was the week before as was Uncle Nick, one of the baby's actual birthday was today, and Cousin Al's birthday is in July.  We did donuts because B's birthday was also national donuts day.


Wednesday
Run: 1.29 miles without my watch which was dead because technology issues
Planned Activities: Bird Island Nature Walk with Mom.  We'd done this before, but I learned new things this time around, about the preserve and also about the dunes.  It's okay to walk on the dunes on Bird Island as long as you don't disturb the vegetation.
Other fun: Young cousin and I practiced handstands and cartwheels.  He did get a pic of me upside-down, but I am a hot mess.


Thursday
Run: Back on the beach
Planned Activities: Shopping! We headed in to Calabash to what I call "the Wall Drug of Calabash".  I don't know it's real name.  Then we went across the street for a milk shake.
Other fun: We took a walk on the beach and generally hung out.


Friday
Run: Last run on the beach.  I found turtle tracks!  The nest was already marked by the turtle volunteers.
Planned Activities: Mom and Dad drove me to the airport through a literal monsoon.  My 4:09 flight boarded around 6:30, then sat on the tarmac 'till 6:50.  Followed by hauling ass from gate E30 to D7 in Charlotte.  Boarded on time, only to sit on the tarmac again through lightning issues.  Finally landed late around 10:30 and my Pooky Bear mercifully took me home.
Other fun: Had a great walk on the beach with my cousin.  Loved talking to her for a while.  We all played on the beach in the morning 'till it was time for me to go.

2.7.17

2017 Loony Challenge - 14 Weeks to Go: Vacation

Weekly Goal Miles
Planned: In theory, 28.  In reality, we'll see.
Actual: 27 miles run, 10 miles walked, and a quick bike ride.  I'll take it.

Long Run Miles
Planned: 6 miles
Actual: 6.53 miles on Thursday.  Literally ran to South Carolina.  This is a vacation week.  No weight lifting or gym classes since I'm out of town.

Sunday
Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout
Actual: 4.3 miles on the beach, 13:12/mile with 138 Avg bpm.  This was my "go run on the beach and get all the blisters worked out" run.  I got one on my right big toe, and one on the middle toe of my left foot.  I also got a weird blood blister on my left foot that doesn't bother me but hasn't gone away as of Friday night.


Monday
Planned: 6-10 Miles at MAF
Actual: 3.17 miles, 13:31/mile, Avg HR 131.  I'm surprised I made it that far. I only set out to do a mile.  Because blisters.

Tuesday
Planned: 4-6 Miles at MAF, Lift Weights
Actual: 5.02 miles, 13:32/mile with 138bpm avg. Bonus 3 mile walk with Mom and Dad to part of my running route.  We saw egrets, ibis, and a snake that did not freak us out at all.  I promise.

Wednesday
Planned: 1 Mile Run, maybe Zumba?
Actual: 1.29 miles run.  Bonus 3 mile walk with Mom for the Bird Island Turtle Talk. Good thing they taught me to know turtle tracks.  See what happened Friday!

Thursday
Planned: 4-6 Miles at MAF, Lift Weights
Actual: 6.53 miles.  13:15 mile, avg HR 136bpm.  This is my long run of the week and one of my best runs in a long time.  Bonus 1.5 mile walk on the beach with Mom and Dad.  We saw lots of birds.


Friday
Planned: 1 Mile Run
Actual: 5.55 miles, barefoot on the beach.  13:12 pace at 138bpm heart rate.  Plus, I found turtle tracks in the sand!  Bonus 1.5 mile walk on the beach with my cousin. 


Saturday
Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 1.22 miles.  No Zumba, travel destroyed me yesterday. Friday and Saturday are switched this week because I tried to use every opportunity to run on the beach.  Bonus bike ride to/from a friend's house.


25.6.17

2017 Loony Challenge - 15 Weeks to Go

Step Back Week
Weekly Goal Miles: 25
Long Run Miles: 5-6

Sunday
Planned: 1-6 Miles Run at MAF, Sunday Kettlebell Workout
Actual: 1 mile run, so far above MAF it wasn't funny.  Walked 3.3 miles with a friend.  Skipped weights because that's how great I felt.

Monday
Planned: 1-6 Miles Run at MAF
Actual: 5.2 miles at MAF.  Slow and painful process that it was.  I actually do feel better than yesterday.

Tuesday
Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 4.4 treadmill miles.  Avg HR for 50 minutes of work was 141.  I really wanted to be outside but it was raining just a little too hard and a little too unpredictably.  Tuesday weight lifting program done.

Wednesday
Planned: 1 Mile Run, Maybe Zumba?
Actual: 1.2 miles run in the morning.  Evening Zumba to celebrate my birthday.

Thursday
Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 1.25 miles on the treadmill, without my Garmin.  3.65 "miles" on the elliptical.  Thursday weight lifting done.  It was another rainy day, so I wasn't feeling a run outside.  And I was still tired from Zumba last night.  So the elliptical seemed the best way to get the cardio but keep the heart rate down.

Friday
Planned: 1 Mile Run
Actual: 4.06 miles run, and I did not poop my pants.  But it was that kind of day.  Actually, other than that, it was a great run.

Saturday
Planned: 1-6 Miles Run at MAF
Actual:  1.2 miles at 4am.  I switched Friday and Saturday workouts here.

19.6.17

2017 Loony Challenge: The Plan

I am registered again for the Loony Challenge, often referenced by me as "the loony bin".   I did Loony in 2014 and loved it so much that I repeated in 2015.   In 2016, I tried the Summit Challenge which was a fine idea but turned out not to be my thing.  So for 2017, I'm back to Loony.

We're about 15 weeks out right now, so I'm preparing my training calendar.  I'm keeping a similar plan to Flying Pig 2017 training, but not exactly the same. 
  • TRX/Kettlebell classes have been cancelled permanently at the gym.  Replaced with my own homebrew Kettlebell workout.
  • Tempo runs and speed workout is also out.  Replaced with: all my runs are supposedly going to be at MAF, at least until the last 4-6 weeks of training.
  • MAF Runs - oh lord, that's it's own topic and has definitely been an up and down process.

In general, here's my plans for training, including my weight lifting workouts

Building weeks (3 in a row)
Sunday: 6-10 Miles at MAF, Sunday Kettlebell Workout
Monday: 6-10 Miles at MAF
Tuesday: 4-6 Miles at MAF, Lift Weights
Wednesday: 1 Mile Run, maybe Zumba?
Thursday: 4-6 Miles at MAF, Lift Weights
Friday: 1 Mile Run
Saturday: 4-6 Miles at MAF, Maybe Zumba?

Step Back Week (one week, after 3 building weeks)

Weekly Goal Miles: 25, Long Run Miles: no more than 6
Sunday:1-6 Miles Run at MAF, Sunday Kettlebell Workout
Monday: 1-6 Miles Run at MAF, Lift Weights
Tuesday: 1-6 Miles Run at MAF
Wednesday: 1 Mile Run, Maybe Zumba?
Thursday: 1-6 Miles Run at MAF, Lift Weights
Friday: 1 Mile Run
Saturday: 1-6 Miles Run at MAF


Weight Lifting Workouts:

Sunday Kettlebell Workout

All 5 sets of 5 reps
High Windmills
Suitcase Lunges
Triple Crush
Single Leg Deadlift
High Pulls

Tuesday
All: 2 sets warm up weight, 3 sets working weight.  5 reps each.
Heavy Squats
Barbell Rows
Dumbbell Bench Press
Abs?

Thursday
Assisted Pull Ups (I can’t wait until I can do a real one) 3 sets of 6
Dynamic Squats 2 sets warm up weight, 3 sets working weight.  5 reps each.
Overhead Press 2 sets warm up weight, 3 sets working weight.  5 reps each.
Dead Lift 1 set warm up weight, 1 set working weight, 5 reps each

5.6.17

Survey Results

Thanks to HRG for the survey questions. 

1. If you could have one meal that was in your kitchen and waiting for you to eat each day after your run, what would it be?
Fizzy water, bacon, eggs, and potatoes.  If I wasn't doing whole30 it would be bacon, eggs, and fresh bread.  Fizzy water is non negotiable.

2. Would you rather have to eat 6 donuts or a large burrito in the middle of your next long run?
Donuts, for sure.  I feel like somewhere I ate donuts on a run one time, but I can't recall where now. 

3. If I handed you a $100 gift card to a running website (that has EVERYTHING running related)…  WHAT WOULD YOU SPEND THE $100 on (details are appreciated)?
I can never have too many pairs of pants.  Pants must have draw strings, none of this "wide yoga waistband" shit.  Backup options are shoes. Or socks.  Or anything  reflective.  Basically it would be gone and then I'd be spending my own money. 

4. Fill in the blank:  If it is ________________ outside, I will not run outside.  Would you then either choose to run on the treadmill or not at all?
Thunder/lighting/hail or ice.  Obviously I'd run inside on the track because a streak is a streak.

5. If you could go on a run with any famous person or famous athlete… WHO would it be?
An athlete that's not a runner, so I wouldn't be constantly comparing myself to them.  For runners it would be Meb.  He could run laps around me. Larisa Dannis or Pam Smith would be cool.  They could run laps around me while teaching me about trail running.

6. If you could go back in time and choose any race that you have done in the past and have that same experience all over again, which one would it be?
My first half marathon, because it was one of the only races with a 12:00/mile pacer.  And it turned out to be a fantastic race. 

7. If your best friend decided to become a runner today and you could give her one piece of advice, WHAT WOULD THAT BE?!
Slow down!  Seriously.  Just, however fast you think you should be, slow down.  Enjoy how your body feels, enjoy how strong you get, enjoy being outside, and don't worry about speed. 


8. What is one weird/different thing you do during your runs?
Have I mentioned the run streak?  Run at least a mile.  If I have intervals, etc, the warm up has to involve at least one mile of running so I'm legit.

9. What is your usual race/hard run reward afterwards? A food/drink/other?
My strong favorite is a bacon and egg hamburger with fries and a beer.  And whiskey.  No whiskey while I'm training.

10. What has been the biggest change in your running from when you very first started until now?
Since I took my current job (2014) I've found running trails all over the state.  Running after work has become and adventure and I love it.  I love all the things I get to see and do because of running.
A close second is the running streak, which has really kept me strong and moving even in the off season, and allowed me to explore some wonderful places.

4.6.17

MAF - week 3

 
I'm trying something new with pictures/graphs.  This is for me as much as anyone else.

Sunday: I thought this run felt great.  I was really disappointed with the pace when I saw it.  Sigh.

Monday: My first MAF test was sort of a success and sort of a fail.  I used the wrong program on my watch, but it was sort of the right program and it worked.  I hope I get faster because training at this pace really blows.

Tuesday: I'm even slower in the afternoon.  Sigh.

Wednesday: This run was going in the right direction.  A bit faster, a bit faster recovery after the hills.

Thursday:  I knew this was going to be a good run before I even started.  I headed out from the downtown gym because I wanted to see this with my own eyes before it's taken down.  From the vantage points on my running route, it doesn't look like art.  It straight up looks like a gallows.   WTF.

Friday: 1 mile run, nice and easy.

Saturday: This was a slower run, but I was actually really happy with it.  I know, that doesn't sound right.  It was 74* at 6am, so my plan was to really keep my heart rate on the lower side.  I didn't have a heart rate alarm on the hill by the golf course, nor the second hill between Hiawatha and Nokomis.  I did have an alarm on the 3rd hill (up to 48th) but I'd planned for that.  All in all, it was a solid run.