17.9.17

Sunday Not So Long Run

Plan: Totally didn't have one.  I woke up around 9am and went to the Farmer Market.  And had all of the thoughts:
  • I was sick yesterday, do a shorter run today and swap mileage for later in the week.
  • Then after the farmer market: It's still cool out, just go run, do your 4 mile for Tuesday
  • Then: Oh no, Tuesday I have friends after work and an 8:30am meeting.  I don't want to do a long run that early in the morning.
  • Then: Maybe you can do 6 today.
  • Then: Maybe 7? Lake Nokomis? 
  • Then: I'm at the point in training where I don't have to go 10 because I'm not worried about being able to go that far, now it's just keeping up the fitness... 
  • By the time I was actually running, I decided I could do 8 no problem without food or water and I was basically right.

Route: This was also largely undecided when I headed out, but wound up being along Minnehaha Creek almost the whole way.  I had to cross paths with the Minneapolis Bike Tour twice which was fine. Ask me about the up hill at the end.

Weather: Low 50s when I started, high 50s or 60 when I wrapped up. A bit of wind from the west which felt good.

Wardrobe: Reflective shorts, short sleeve shirt, pink Altra shoes

Execution: I turned off my beeping watch around mile 4 because it was pissing me off.  This was mostly at MAF, and a solid run.  This was also a music assisted run.  I decided if I was going to run with music on race day, I should practice which ear buds etc at least once before hand.

Nutrition: I had a hard boiled egg before the run, carried no food and no water.  Lovely cup of coffee after the run was heaven.

Bonus: I bumped into a girl I went to social work school with at Lake Hiawatha.  We're neighbors apparently.

2017 Loony Challenge 3 Weeks to Go

Weekly Miles Planned: 34ish.  This should be the longest and hardest week of training. 
Actual: 34 miles running, 3+ miles of walking.

Long Run Miles Planned:10-12
Actual: 10.83 miles on Sunday Morning

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout
Actual: 10.83 miles on my new favorite route for now.  Part of the Sunday Kettlebell workout, though I left out some of the leg exercise because, duh! Three mile bonus walk with Olive, ending at the Sculpture Garden.


Monday Planned: 6-10 Miles at MAF
Actual: 9.21 miles on the Minnetonka LRT Trail.  I had straight up been dreaming about this trail and it was just time to go back.  It's a good thing I went today because road construction teaches me it'll be difficult to get back out there any time soon.  This was mostly at MAF for 70% of the run, and then a fast finish.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.16 miles in the morning, 13:27/mile, avg HR 138.  Stretching after the run.  Tuesday weight lifting after work.

Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 1.2 miles in the morning and then working like mad all day.  No Zumba.  Just, no.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.15 miles or so. I had a user error with my watch because I found Running Neighbor in the middle of my run and went from MAF to "try and keep up".  Thursday weight lifting.  Including I did 3 sets of pull ups at 65lbs assistance for the first time ever.  And I dead lifted the big bar with 100lbs of weight and didn't die.  But I'm not ready to go up in weight yet.

Friday Planned: 1 Mile Run
Actual: 1.2 mile run in the morning before work

Saturday Planned: 4-6 Miles at MAF, Maybe Zumba? 
Actual: 3.25 miles on the Greenway.  Half hour of Zumba before returning to lay on the couch at home.


10.9.17

Long Run Sunday - Fun Run!

Plan: Running should be fun.  This should be fun.  Have fun.  PS - don't look at the watch.  Warm up, run at least 10 miles, cool down.


Route: This is my "thank god the roads are all open again" route from last year.  (Maybe I should really name it that?)  Ironically one side of Franklin Ave bridge was in fact closed to pedestrians, so I had to use the north side today, but it was early enough that crossing the streets was no big deal.

Weather: Low 60s and humid.  There was no wind to start but it kicked up out of the southeast around mile 4 or 5.  That was fine with me.

Wardrobe: NikePro shorts, reflective shirt, visor, compression socks and Green Silence shoes.  I'm realizing now exactly how many races I've run in these shoes.  They are getting to the end of their mileage.

Execution: This was a really solid run.  There was a moment where I realized that I was going harder than I normally go, but I wasn't hurting.  And I hung onto that feeling as much as I could in the run.   Hard but not hurting.  I can keep going at this pace. I practiced 'belly breathing' up the hills, and I did run up all the hills including the Sabo bridge at the end. I also practiced what I'm going to say to myself on race day while I'm climbing.  'Pick up your knees' because that seems to be what gives me the best form up the hill.

Nutrition: Little bit of a failure on this one.  I had half an avocado, salted, before I left the house. I know now that this will not be my race day food.  Because it felt like I had rocks in my stomach 'till about mile 4.  No, um, distress.  It just didn't feel good.  I had a couple bites or Larabar and a couple sips of water along the way, but not much.


Bonus: Like last time, I'm writing all this before I've seen my paces and other stats for the run, so I'm feeling good.  I'll go look in a second, so I can pull some screen shots in for pictures on this blog.  For 'hard but not too hard' this looks good and I'll take it.
#2 - I'm about 40 pages into Mind Gym and was trying to apply some of the principles he talks about to this run.  Mostly focusing on the positive and what I want to do versus all the stuff that could go wrong.
#3 - I had a brief lifting session after this run, not my full 'Sunday' workout by any means.  I decided I'd just do the arm stuff plus single leg deadlifts for balance.  And then I had a nice stretch.

2017 Loony Challenge 4 Weeks to Go - Training had to fall apart some time

Weekly Miles Planned: 34 Miles
Actual: 34+ miles running, 2+ miles walking

Long Run Miles Planned: 12 Miles
Actual:  11.67 miles on Monday. 

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout
Actual: 1 mile run, attempt to lift weights and stop after two exercises; walk two miles with a friend (she needs a name too, I think).   I have to go back and look, but I'm pretty sure this crap I feel is biological. Will be great if I feel like this on race day.  Hopefully adrenaline kicks in or something because this is not excellent.

Monday Planned: 6-10 Miles at MAF
Actual: 11.67 miles, definitely not at MAF, though more of it at MAF than I'd have guessed. I have considered and looked at calendars and medication and made a small tweak to my timing and cycle that I'm hopeful will make race day suck quite a bit less.  We shall see.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 8.26 miles, Avg Hr 136.  This was slow still, but much better than yesterday's crap fest.  Tuesday weight lifting.

Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 4.65 miles along the Rum River. 14:42/mile, Avg HR 140bpm.  I can't tell if I like that or not.  (Sunday's run was Wednesday miles, Monday was for Sunday, Tuesday was for Monday.  So now I'm all caught up I think.)

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.4 miles, with some intervals but on purpose.  Thursday weight lifting. 

Friday Planned: 1 Mile Run
Actual: 1.2 miles run after work in the sunshine.  I tested out a new pair of shorts.  Apparently mens M shorts fit okay, but I have woman sized hips.

Saturday Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 3.25 miles on the Greenway.  I saw several of you out running your 20 milers for the marathon.  Congratulations!  40 minutes of Zumba.  Yes, totally surprised I got up in time.

4.9.17

Long Run Monday - Get Used To It

Plan: Don't Look At the Watch!  I realized that the way I feel about now in my cycle is the way I'm going to feel on race day.  That means I need to get used to running while feeling like shit. 
Last night I re-read the part of this book that talks about nutrition during different parts of the cycle.  It says to take in protein before and immediately after a run.  And to pre-hydrate with a drink that has sodium in it.  Since I'd never tried a pre hydration drink, I popped a couple of salt tabs last night, and added a small amount of salt to my water this morning.  The only plan for the morning was DONT LOOK AT THE WATCH.  Just run by feel.  Since I'm going to feel like shit and the watch is going to show me numbers I don't like anyways, just run by feel.

Route: Ft Snelling Route.  This route is like comfort food.

Weather: Low 60s and fairly humid.  Partly sunny, but mostly cloudy for the run.  Light winds.  (They felt good at the end.)

Wardrobe: Nike shorts, tank top.  And my Green Silence shoes.  I'm thinking those shoes may be my race day shoes.

Execution: I'm writing this before having seen any of my garmin data including my paces for the run.  It felt really good to just go out and run and listen to my body.  I think I noticed more of the nature on the trail too.  I pushed hard (it felt hard but again, I may not like the numbers) and I was really tired at the end.

Nutrition: I carried 8oz or water and a Larabar.  I did start eating the bar quite early in the run.  Surprisingly that felt correct.  I wanted food earlier in the run, and the more I pushed on the less I wanted later.  I had one, um, stop around mile 8.5.  I'm not clear if that's related to popping salt tabs last night, or the salt in my water this morning, or if I would've had to stop no matter what. I think I would've had to stop.

Bonus: Ok, now looking at the Garmin data.  Remember before I said I felt good about the effort, and that I pushed it at the end. And I want to cry.  That was a really slow run. Pretty sure this race is gonna suck.  How the eff was I going that slow for such a high heart rate?!?  Oh yeah, this is horrible.  14's?  The whole way? Well at least I've got the easy pacing down, but how will I freaking go on race day?  Oh sigh.

3.9.17

Before and After

Went to the State Fair yesterday.  It was my first time doing the Park and Ride.  And first time seeing the fair in the evening.  Here's a 'on the bus before the fair' and 'on the bus after the fair' photo op.






2017 Loony Challenge - 5 Weeks to Go

Weekly Miles Planned: 34
Actual: 34+ miles

Long Run Miles Planned: 12
Actual: 11.65 miles on Sunday.

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout
Actual: 11.65 miles that I'd rather not talk about.  Walking around all day at the State Fair.  No weight lifting because I was at the fair.

Monday Planned: 6-10 Miles at MAF
Actual: 7.35 miles around Lake Cedar and the Sculpture Garden, 14:19/mile, Avg HR 138bpm

 Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 5.65 miles, 13:10/mile, Avg HR 139.  This run felt much better than either of the other two this week.  Tuesday weight lifting routine.

Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 1.21 miles in the morning.  That my Garmin promptly lost when it re-set itself. Awesome.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 3.35ish miles.  I'd planned longer but it was hot when I started and my heart rate shot up, so I did a quick route instead.  Thursday weight lifting.  A few minutes of spin with a friend.


Friday Planned: 1 Mile Run
Actual: 1.2 miles in the morning before a busy day.

Saturday Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 4.15 miles.  This didn't feel quite as bad as Thursday or last Saturday. But it wasn't great.  Maybe I need to have a carb before I run? 14:23/mile, Avg Hr 141.


27.8.17

2017 Loony Challenge - 6 Weeks to Go

Weekly Miles Planned: 32 Miles
Actual: 33+ miles

Long Run Miles Planned: 10 Miles
Actual: 11.4 miles, because that's what the route looked like.

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout
Actual:  11.4 miles, about half of them before sunrise.  This was on the Cincinnati hills, and the turn around point determined the mileage. My knee hurts which is sort of freaking me out.  No more plyos.   Also, no more running downhill in the Altra Intuition.  That is not playing to the shoes strengths. No weight lifting because I just couldn't deal with my parents basement again.
Monday Planned: 6-10 Miles at MAF
Actual: 5.5 miles, also on the Cincinnati hills.  This run was completed without a shirt because #IHaveARunnersBody and it was freaking hot.  I'm okay with the mileage because again, this is what the route dictated.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights 
Actual: 6 miles at Elm Creek Park (I really missed this place).  It was a very hilly six miles. 13:39/mile, Avg HR 140. Tuesday weight lifting at the gym.

Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 1.2 miles, first thing in the morning.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.2 miles in the morning, 13:20/mile, Avg HR 140

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

Saturday Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 4.17 miles.  This was not a great run time/speed wise.  On the positive side, I know what my body feels like when I try to make it run a little too fasted.  Ate around 7pm last night, woke up around 11am this morning, and tried to run with only a piece of salted fish.  Oh sigh.


24.8.17

whole30 Thoughts from Round 1

So, I had the idea to go back and copy my 'thoughts' each day of round 1 of Whole30.  These are in each post, but I wanted a good summary of that experience.  This is hilarious to me, but maybe it's one of those things you had to be there for?

Thoughts: There are a lot of food commercials on TV and on the internet.
My biggest fear is getting behind on the dishes.
I have no lunch plans for the week.  I should get on that.
Carbs!  What will I do for carbs.
I keep trying to clean up my kitchen, but cleaning up one thing just moves the mess somewhere else.  (This is a bigger re-organization, because I didn't like the way I was using some of the space.) Maybe by the time this is done my kitchen will be organized too. 
Thoughts: I think my biggest fear is being hungry.  Also, I really need to start planning ahead better. OMG.  All the blogs I read talk about food too.

Thoughts:  Mistakes were made here.  Not 'oh no, I have to start again at day 1' kind of mistakes.  I think I could've cooked more food ahead of time.  Especially potatoes and sweet potatoes. I had a hard time with the post run meal because I didn't have any pre-made carbs.  And I realistically have like one lunch packed for the week.
Also, the Qat Lady is on day 1 today.  And apparently was having a massive low blood sugar.  My Pooky Bear walked in and said "didn't you teach me that your brain runs on carbohydrates".  A sweet potato perked her right up.

Thoughts: My body is confused.  I didn't sleep well last night and my throat is kind of dry.  But my heart rates while running have been normal.  So maybe it's just that I did a long run in the cold? My body is sore from the long run so I skipped speed and weight lifting.  Or perhaps just moved it to tomorrow?
Also, I think I need to be more honest with myself about how regularly I can eat while at work. I had breakfast during my meeting, and then didn't have lunch 'till almost 1pm and I was pretty hungry.  Maybe I need a bigger breakfast.  Maybe a hard boiled egg too?  (Maybe I will wind up doing some cooking.)

Thoughts:
I'm significantly less hungry than I'd imagined I'd be.
I'm realizing how many of my activities were around getting a snack or a meal at the end.  Like, I'll run to the gym, work out and then have a latte.  Or I'll work out with so and so and then grab dinner.
It's been amazing to hear other people's reactions to this Whole30 thing, particularly the messages people give themselves.  Like "I could never give that up..." or "I could never live without cheese" etc.
Also, I feel significantly better than yesterday.

Thoughts: Chia seed pudding is really good with Cashew milk.  I had one last serving of almond milk in my fridge, so tomorrow I'm trying Chia seed pudding sans cocoa powder with almond milk.
This was my first night actually not finishing dinner.  Hello stomach!  Thanks for letting me know what "full" feels like.  Hello brain!  Thanks for reminding me I can actually stop!

Thoughts: 1 week down.  I feel like I should celebrate.
Planning is the key to EVERYTHING.
This program seems like it's geared for people who like to cook; people who are willing to cook ahead; and people who don't mind eating leftovers.
I mentioned I realized how much I'd been snacking.  Now I'm realizing how much other people do it to.  One of the people who came over tonight brought her own additional food (which is just a weird thing she's always done) and had a cup of yogurt at 9pm.  There's probably a time I would've snacked that late, but it didn't seem appealing to me at all tonight.

Thoughts: I have been on the couch all day with no socks.  No socks!!  This never happens because my feet are the coldest part of my body.  I'm not clear if this is related to Whole30 or something else.  But, no socks!!
All the commercials on TV are for food with sugar.  Except Folgers commercials, but the sugar in the coffee is implied in those.

Thoughts: I think the grainless breakfast porridge is not so good for the digestion.  When I've had it, I've had, um, emergencies on both runs the day after.  Honestly, I'm having other biological factors right now that could also be impacting my digestion, so I may give it one more try at a different time of the month.
I came out to Mom about Whole30.  She was less judgey than I expected.
Unrelated to Whole30, I'm re-watching Orphan Black.  I am Cosima if you're interested.

Thoughts: I am craving Ice Cream.  I'm sure being on my period is not helping.  Driving by the now open Dairy Queen also didn't do much to ease the situation.
I am eternally thankful for my InstantPot.  Because so many of my meals have been cooked in it for this adventure.
I can't imagine doing whole30 if you didn't look to cook.  Or eat left overs.
What I'm re-learning about myself if I love big lunches and small suppers.
Also, I'm loving the cooking oils/fats I've been using on this diet.  I should've been using ghee a long time ago. 

Thoughts: It's amazing how much I'd built 'snacking' into my  day.  Like, "I'll do this workout and then have a latte" or, "oh a visit cancelled, I should run by Caribou".  I'm realizing that now that I can't do it.  I'm wondering how I'll keep up the "can't do it" after this 30 days.

Thoughts: Coffee with coconut milk is totally legit.
I have several friends on 'diets' right now.  Qat Lady and another person are doing Whole30.  Another friend is doing a cleanse.  And Olive is a Whole30 survivor who I think has kept up most of the habits well.
I joined the "Whole 30 - this is my first time" group (unrelated, the cursor stopped showing up on Blogger for no reason, I am very confused).  The comments section on this group is EVERYTHING.  I mean, don't read it and take anything anyone says seriously.  But the discussions are hilarious.  Where is my cursor?!?!

Thoughts: So, I tried a heavier than normal deadlift at the gym, and I did it fine without hurting myself, but I got that lightheaded/sick feeling after.  Maybe I should learn to breathe better?
I'm at the point where I've said no thank you to a dinner invitation because it was at a restaurant and I knew there's no way a Mexican restaurant has any Whole30 compliant food I want to eat.
The thing that strikes me most is how many of these 13 nights I've gone to bed with the dishes legit done.  Who am I? 

Thoughts: I left the Whole30 Facebook group.  All of it is people telling you you're doing Whole30 wrong.
I found the part in the book that describes the 'stages of whole30' and that is actually pretty hilarious.
I'm trying to study ahead for 're-entry'.
And yes, I miss ice cream hard.  That's not something I crave at any other time, so I don't know why I want it so bad right now.

Thoughts: Meals are always effed up on Saturdays from me sleeping in so late. Breakfast was almost at noon and lunch was at 3:30pm.  I am full.

Thoughts: I never wanted a diet pepsi this whole time, until last night Olive asked me how I was doing without it.  And now I'm having dreams of diet pop.  Sigh.

Thoughts:Ugh.

Thoughts: I hate eggs.  I hate meat.  I want something different.
I want salt. I really just want bacon. Is that odd?
I am digging on the smoked fish though.  That was a good choice.

Thoughts: I want my bacon back. I miss it hard.  I finally told Qat Lady to pick me up a pound of bacon at the farmer's market when she goes.  Because that's where I am with life.
Also considering how to keep this all up after the first 30 days. That's a whole different mystery.
I've done the 'no alcohol at home' thing before, and for sure I'd like to keep that up 'till I go to the beach, maybe longer.
Is there some food I can put back into my diet (lentils and keffir which I also miss hard) and keep up the 'healthy' thing.
What will I do when I go out to restaurants.  I am so confused.

Thoughts: Mango avocado salad is now my favorite thing ever.  Yeah Mango season.
I am so bored with lunch, and I am making something else tomorrow.
I want my bacon back.
I can't believe I have 10 more days of this.  What have I done?
Except I want it to keep going too?  I am so confused.

Thoughts: The lunch roll ups were awesome, but I needed one or two more becuase I was hungry this afternoon.
I loved having someone else cook me dinner.
More than a week to go, but not much more than a week!
Lentils!  I miss lentils.  Because sometime I want to have a meal with no meat.
Olive said "why test it if you won't eat it anyway?" And that's how I feel about soy.  I'll eat soy, but it was never a massive part of my diet.  So, meh.

Thoughts: Make friends with your butchers and other people at the store. It will help.
Coconut Larabars are my new jam.  

Thoughts:Are we there yet?

Thoughts: I organized my freezer so I can see veggies, potatoes and meats.  I need to make more sweet potatoes.  I don't think I have any left.

Thoughts: Coconut Cream Pie Larabars are my jam.
I miss gum. Monday.  Monday I will have my gum.  And my regular bacon.  Not at the same time. 

Thoughts: I want my gum back.  And I get bacon back on Monday.
I've been feeling a bit low lately and thinking maybe I didn't eat enough this week?  Not sure.

Thoughts: While running, I did not poop my pants, but that was a miracle. This makes two runs this week where I've had digestive distress.  I have no idea what my problem was today.  Best guess is it involves the mango I had for dinner last night.
3 more days of no gum.
My dream now is to sit and watch Boston Marathon eating bacon and eggs.  Real bacon, not this paleo bull shit. 

Thoughts: I'm sad I didn't start eating macadamia nuts sooner because they were good.
Actually kind of excited to have Cashew butter again.  (The cashews are fine, but they were cooked in peanut oil, so they were prohibited.)
Still two more days of this nonsense?
I'm surprised that I really kept up with my dishes during this whole thing.
I'm surprised that I didn't eat out once (so far).  And surprised that I have (for now) kicked the Caribou habit.
I'm surprised I had dinner most nights
This taught me to plan ahead for dinners.
I look at some of the stuff in the freezer I'd been taking for lunch and think "that was not enough meat, no wonder I was always so hungry".  Lesson learned: protein.
I have happy hour plans Tuesday and that will be the day I 'break the fast' so to speak.  But Monday I get my bacon back.

Thoughts: I'm no longer a fan of taking pictures of my food and putting them on Facebook.
I can't believe it took me 'till day 29 to try the "cauliflower as rice" fad.  My take - the cauliflower has a lot of moisture in it.  I couldn't figure out how to get it all in the nut milk bag.  
Still making the chia seed pudding. I guess I should hard boil some eggs too, so I can keep this up for a while.
Seriously, I'm so glad I left that facebook group.  That was not helpful.
Just had to look at the drink menu and fine a 'gluten free' alcohol drink that I could try for Happy Hour on Tuesday.  I'm not even going to bother with food there.  Holy cow.

Thoughts: Real bacon tomorrow.  And maybe gum. And bacon!
I'm also thinking about unpacking all the stuff I put up at the beginning of this challenge and seeing what's in there. And then seeing how much of it I really want.
My Pooky Bear went to some extra effort to include Qat Lady and I in her Easter Dinner which was really gool.
In general, it's been touching to have a few different friends try to cook for me while I'm on this wacky plan.

23.8.17

2017 Loony Challenge - 7 Weeks to Go. Step back and go on vacation!

Step Back Week
Weekly Miles Planned: 20-25 miles
Actual:19+ miles run, 3 miles walked

Long Run Miles Planned: 6 Miles
Actual: 5.5 miles on the Cincinnati hills.  This is fine.

Sunday Planned:t 1-6 Miles Run at MAF, Sunday Kettlebell Workout
Actual: 2 Miles on the track.  Sunday Kettlebell workout.  I don't feel as bad today as I normally do on the Sunday or a stepback week, so that's a good sign. Bonus walk on the track with a friend.  (We would've been outside but rain.)

Monday Planned: 1-6 Miles Run at MAF
Actual: 1.2 miles run in the morning before going on vacation.

Tuesday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 5.52 miles run in the Cincinnati hills. 13:35/mile. Avg hr 138.
Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 1.29 miles in the morning before tennis. Still on the hills.

Thursday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 2.01 miles run, plyos. I wanted to go farther but it was already too hot when I woke up so I tries to play it smart.

Friday Planned: 1 Mile Run
Actual: 4.5 miles. 13:28/mile, avg hr 137. A make shift weight workout in my parents basement. It's hot and sticky out.

Saturday Planned: 1-6 Miles at MAF, Maybe Zumba?
Actual: 3.25 miles through my parents neighborhood and the park by their house.  This run was both more awful and more fun than I expected. Awful because those rocks felt like walking on legos in my minimal shoes.  More fun because freaking down hill.

22.8.17

Long Run Sunday - Hills of Cincinnati and Sunrise

Plan: I mean, keep the heart rate somewhat in check.  But really, this is a vacation run so try to enjoy it a little bit.

Route: This is part of the Flying Pig Marathon Course.  I've run sections of this either from Mom and Dad's house, or as part of the Half Marathon, but Madisonville was a mystery to me.  I did Erie to Madison Road, up Woodburn to McMillan, and then onto Victory Parkway until the lookout point which I used as a turn around.  (After the turn around I was going the same direction as the marathon goes.)

Weather: Let's talk about humidity.  Because it was like 99%, the whole freaking time.
Wardrobe: 2xu shorts, bra, my Illuminite tank.  Did I mention half of this was done before it was light out? Altra running shoes (that was a mistake) and my visor. I also had sunglasses which where not much used and a Fitletic belt which is also going to get mixed reviews.

Execution: I had a different program on my Garmin for this run. (Because sometimes, you just need that little something to get you out the door.)  My range was 130bpm-150bpm and my performance was on point.  I walked a bit on the last hill up to Paxton and then by the police station.  I'm okay with that. This was a solid run, and turned out to be a lot of fun.   14:11/mile, avg Hr 138 bpm

Nutrition: Pre run I had half an avocado, salted (it had a big pit).  I had one or two sips of water (and the water bottle is what leads to the mixed reviews on the running belt).  During the run, I tried a date and didn't like it.  I had a few raisins. During the cool down I finished my water and the raisins.
Bonus:  Something I've never seen before happened.  A car came across Erie Ave, behind me. I looked like it was dragging metal cans from a wedding or something.  Sparks were coming up everywhere.  I thought it was odd for 5:30am.  Two seconds later a wheel comes across Erie Ave on the same trajectory as the vehicle.  Yeah, that car wasn't dragging cans.  It was dragging its back axle.  (No people or cars in the intersection and I saw the driver later.  He appeared bummed but healthy.)

13.8.17

2017 Loony Challenge - 8 Weeks to Go

Weekly Miles Planned: 32-34
Actual: 33+ miles run.

Long Run Miles Planned: 10 Miles
Actual: 10 Miles on the track on Wednesday

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout
Actual: 5.21 miles. No kettlebells.  Because I am a grump.

Monday Planned: 6-10 Miles at MAF
Actual: 4.16 miles.  Because I am still a grump and I want all of the sleep.  Just so we're clear, I'm not in a good place that my long run for the week isn't done yet.  Not in a good place at all.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.5 treadmill miles. Avg HR is 139.  Speed from my garmin is never right on a treadmill.  Sigh.  Tuesday weight lifting.   This was a good workout and I'm getting into a better place about making up the long run. 

Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 10 Miles on the track, indoors, and I still feel like I'm running in circles.This is a trade for Sunday's run mileage. I still have not done the weight lifting.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 7.3 miles around Lake Cedar.  This is a trade for Monday's run.  Today there was no freaking way I was going to run inside so I headed out and did get caught in a couple downpours but I was basically dry by the time I got back to the gym. 13:51/mile Avg HR 138.  Thursday weight lifting also done.

Friday Planned: 1 Mile Run
Actual: 1.2 miles run in the afternoon.  Bonus evening bike ride to a friends house.

Saturday Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 1.2 miles run in the morning.  This makes up for running more than 1 mile on Wednesday. Everything is screwed up this week.

9.8.17

Long Run Wednesday - I want this to be the ONLY time this ever happens

Plan: Originally - long run on Thursday morning before a 9am meeting.
Back up - Oh look, that meeting is at 8am!  Consider running inside for 6 miles and finishing on the elliptical
Actual - Well, it's only 60 laps for 10 miles.  See how many laps you can actually run, and then finish on the elliptical if needed, but try for all 60.
Route: Indoor track, 6 laps is a mile.  I never want to do this again.
Weather: Raining cats and dogs outside.  I very much remembered this run in the rain and kept thinking I should just give it a go.  But alas, today's rain was heavy enough to drive me inside.
Wardrobe: A pair of shorts that I think I should retire because wow! chaffing, short sleeve shirt, and NB Minimus shoes which steal my heart every time I wear them.
Execution: This went significantly better than expected.  I did run all 60 laps on the track. I never could've pulled that off if I'd planned to do it a minute longer than 'I pulled in the parking lot, it was raining to beat the band and it seemed worth a shot'. I kept my heart rate very low and even which is a definite plus of the track.
Nutrition: I did not have water or food.  For 150 minutes.  I guess I'm legit fat adapted.  As an aside, I wasn't hungry at all when I was done, and I had to order bite squad to ensure ate I anything.  I ate about half of what I ordered. 


Bonus: I thought I'd turned off my GPS when I started this run.  No.  I did not.  So my pace data is 10 kinds of screwed up. But I have this very entertaining map of my route.  I'm calling it a draw.
I think in the end, it was about 8.5 miles around 14:00/mile, Avg HR 137.  I'll take running for 2hrs at an HR of 137.

6.8.17

2017 Loony Challenge - 9 Weeks to Go

Weekly Miles Planned: 32 Miles
Actual: 27+ miles run, 4+ 'miles' on the elliptical, a bit of walking

Long Run Miles Planned: 10 Miles
Actual: 10.1 Miles on Sunday

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout
Actual: 10.1 miles, slightly hotter and slower than I would've liked.  14:32/mile, 139 avg HR.  Sunday Kettlebell workout also completed.  Then I stopped at Mayday for a latte on the way home.  And I was reminded why I never stop at Mayday.  Restorative Yoga with a friend in the afternoon.  I have a love/hate relationship with this class.

Monday Planned: 6-10 Miles at MAF
Actual: 2.15 miles on the treadmill in the a/c.  Then an hour on the elliptical for 4.85 'miles'.  I woke up late.  Like, I was attacked by the sleeping monster late.  It was already over 80* and there was no way this was happening outside.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.16 miles in the morning, Avg pace 13:00/mile, Avg HR 139.  This was a solid run.  Weight lifting and quick plyos in the afternoon.

Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 1.21 miles in the morning.  Laaaaazy afternoon at the pool

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 1.25 miles on the treadmill.  Because it was 55* with 20mph winds and I was all "I'll do the real run tomorrow, thank you very much".  Thursday weight lifting.  Quick plyos.

Friday Planned: 1 Mile Run
Actual: 4.16 miles, 12:49/mile, Avg hr 140 bpm.  I knew this was going to be a good run before I left.  Plyos after the run.

Saturday Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 4.3 miles, 13:48/mile, avg hr 141.  This run was a bit later in the morning, and one of the more humid runs I've done this week.  To my surprise I did go to Zumba.  We had a sub named Tyler who is the most smiley instructor I've ever had.  When guys teach Zumba, they never use their hips.   I don't know why.

30.7.17

2017 Loony Challenge - 10 Weeks to go

Weekly Miles Planned: 30 Miles
Actual: 30 miles run, 3.5 miles walked.

Long Run Miles Planned: 8 Miles
Actual: 8.52 miles on Monday.

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout
Actual: 6.54 miles during what was apparently the only sunny part of the day. 14:00/mile, 139hr.  I am okay with this.  I started out slow thinking I was going farther, but I turned around after 3 miles because of the heat. The miles after the turn around are faster.  Sunday Kettlebell Workout.  Foam Rolling afterwards.

Monday Planned: 6-10 Miles at MAF
Actual: 8.52 miles of amazingly productive running. 13:19/mile, Avg HR 137.  Plyos at the end.  And then lots of stretching.  It really helped that it was about 60* when I was running and not the normal 75* it has been for so many of my runs.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 1.21 miles outside.  Tuesday weight lifting.

Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 5.38 very slow, very hot miles at Elm Creek Park Reserve.  (Tuesday and Wednesday mileage is switched.)

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.16 miles, 13:15/mile, Avg HR 139.  This was a fun run in the morning.  It felt so good I kept going too fast.  Thursday weight routine after work.

Friday Planned: 1 Mile Run
Actual: 1.21 miles in the middle of a hot day.  2.3 mile bonus walk with a friend in the evening.

Saturday Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 3 miles at Lake Nokomis. I slept in and by the time I headed out, it was crazy hot.  14:26/mile, Avg HR 142. 


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.