Training Update: Weight Lifting

For the rest of the year, training plan looks like this.

October:

• Try to lift weights 3/week.  This is an exploratory phase.  Nothing right or wrong can happen here.  Just put in the work.
• Drink all the beer you want.  Eat all the hamburgers ever while drinking all that beer.  It's still the off season.  This can go on until the weigh ins for Maintain Not Gain. 
• Run at least a mile per day.  Mileage per week does not matter.  Hills, long runs, etc do not matter.  Running has to be fun.

November:

• Sign up for Maintain Not Gain which is a late fall tradition at my gym.  Maybe pull back on the beer and hamburgers a bit. 
• Run at least a mile per day.
• Thanksgiving - do my own personal "Turkey Trot" and use it as a jumping off point to get back into running a bit more. 
• Lift weights 3/week.  Hopefully this continues.

December:

• Don't screw up Maintain Not Gain
• Run at least a mile per day
• Lift weights 3/week
• Problem solve how to lift weights at home when I'm there for Christmas, and then complete said action plan.

2017:

• Early in the year, seriously improve my 5K times.  I haven't decided if I'm going to hire a personal trainer for this or not. 
• Lift weights with the goal of getting stronger and losing weight (or at least losing inches and clothing sizes)

What matters most in running tights?

So Run to the Finish asked "What matters to you in running capris?" 

In a word: Drawstring.  
 
I'm completely not at all down with the 'wide comfort waist' bullshit.  In anything other than shorts, I want a drawstring.  End of story.  I don't care about zippers or key pockets or 'reflective' whatever the hell.  I have the kind of body with a skinny waist and big legs.  Something that is two sizes too big in the waist will still be touching my thighs.  Just give me a drawstring to keep that stuff up.

My favorite tights of all time are the Nike Running Carpis in several different colors, and almost always available at the Nike Outlet store nearest you.  All of the big running brands also offer capris and tights with drawstrings.  I have some from Asics, Addidas, Avia and cold weather sweatpants from Brooks. 

I haven't bought pants from Running Funky yet, but I'm sure I will.  Because with every style, length, and print, they offer the option of a drawstring in the waist.  ::Love::

These are Asics tights paired with an Ink N Burn Christmas Shirt

TC Summit Challenge - Races Review

Races Included: This race series was for

• Valentines Day 5K at Lake Harriet
• Hot Dash 10 Mile in Northeast Minneapolis
• Red White and Boom Half Marathon in North Minneapolis and Downtown
• TC 10 Miler also known as "The Shortcut to the Capitol" 

Registration: Like all TCM race series, there is online registration.  One transaction takes care of all 4 races.  One of the reasons I suspect the race series have been popular for TCM is the guaranteed entry into the 10 Mile.  It's quite a draw for me at least.

Training Volume: I think I kept my training volume a bit too high, especially in early summer getting ready for RW&B, and then didn't really have an adequate down time before training started for the 10 Mile.  By the end of September I was done with everything and that was not a fun feeling.
 I originally signed up for this because I liked the idea of having a few key races throughout the year, more of a "year round running" thing than just having 3 races in one weekend like the past two years with Loony Challenge.  Having tried it both ways, I learned that my strong preference is for one weekend with a whole bunch of racing.

My Plan for Next Year: (at this moment in my mind)
MNy? I considered the Summit MNy for next year, 3 5Ks and then a 10-miler.  But the 5K course for Hot Dash is the same as Red White and Boom.  And I hate big crowded 5Ks anyway.
Loony?  I think I'll probably do Loony again.  I loved having all that stuff going on for race weekend.  It's also a bit easier to build up in training since all the training is building towards one particular weekend.
Flying Pig 3 Way?  There's also a discussion of returning to the Flying Pig.  If I go back, I believe it would be for the 3 Way.  Bonus is that I may have a running buddy or two for the 5K so that would be amazing.

Both: I could do both Flying Pig 3 Way and Loony.  There's enough time to build to each, and enough time to rest in between.

TC 10 Mile - Race Review

Registration: Online.  My registration for TC 10 Mile was included by registering for the TC Summit Challenge that probably deserves it's own post.  For those not participating in a race series, the entry is by lottery.

Packet Pick Up: There is a huge race expo for the TC Race Weekend.  Races include TC 5K, TC 10K, TC 10 Mile and the Marathon, as well as a bunch of kids/family races I don't pretend to understand.  Race expo is at the Xcel Energy Center and it's always a big deal.  This year I met Olive for some big shopping.  I found good deals on running belts because all of mine seem to have broken right at the end of my training session.  Olive found her dream pillows at the expo.  We both had a good time.

Weather and Wardrobe: Start temps for the 10 mile were 35* and 90% humidity.  I wish I was joking.  I take a city bus from my house to the start line, so I was outside from 5:30am on.  Race starts at 7am for the Pro Women and my corral took off around 7:20am.

• Throw away layers: Sweat pants, a fleece top I didn't want, fleece headband, and mismatched socks used as gloves
• Shirt: I work my 'ugly Christmas sweater' running shirt and it was totally the right decision, technical short sleeve shirt underneath as well
• Bottom: Saucony full length tights
• Socks: Smart wool socks
• Shoes: Brooks Green Silence
• Head: Visor.  I did not wear sunglasses.  I thought they would've fogged instantly in all the humidity.

Start Line: Race starts in downtown Minneapolis near the Viking Ship.  (I refuse to learn the real name of the Vikings stadium).  10 Mile and Marathon have different start lines, though they are within a block or two of each other. 

• Weather: Runners were not allowed inside the Viking Ship which was a bummer because it was really cold outside.  Apparently this will be different in future years.
• Amenities: There seemed to be plenty of potties.  I walked a block or two off the starting line to use the 'Marathon' potties which had basically no line.  That's fairly amazing given the number of people there. 
• Corrals: So, my Corral seemed to have the most people.  From the train station, Corral C is the easiest to get to.  The other two corrals seemed to involve some walking, and knowing which way to go.  It didn't bother me.  I couldn't tell if the fasties I saw in my corral meant to be there, or just got to the race late and didn't really know where else to go.

Course: I finally got to test out the 'real' course.  The past two years I ran on a modified course.  West River Road had been closed due to a mud slide and ensuing reconstruction of a hill side and some other stuff.

• Downtown: The course starts in downtown and runs by the Guthrie and a few other landmarks.
• The River: Everyone remarked on how amazing this part of the course was.  There were ice chunks floating around and steam rising off the river, with the some coming up over it.  It was early in the course and fairly down hill, which also probably helped everyone's enjoyment.
• Up the hill to Franklin Bridge: Let the climbing begin.  Don't try to win the race on this hill.
• Over Franklin Bridge: There were lots of spectators here
• Up East River Road for a while: The 10 mile and marathon courses are the same on this side of the river, so I'd see marathon mile markers and I knew then I had 0.2 to go to get to the 10 mile marker.  There are a few hills, but this is the last reprieve before more climbing
• Up the hill to Cretin: Big hill.  Don't try to win the race on this hill.
• Along Summit Ave, more hills: Summit Ave is climbing to "the Summit" which means it's still a lot of up, though nothing as steep as the climb to Franking nor that damn hill before Cretin. The spectators are out in full force here and there's parties every block or two.  My favorites for this part were the sign that said "Summit Ave is your B!tch" and the people that hand out beer.
• Look for the Cathedral: Nothing like being on Summit, rounding the corner and seeing that Cathedral come out of nowhere.  Now it's really downhill to the finish. 

Finish: The finish line with the cathedral on the left and the Capital way off in the distance is fairly amazing.  Even if it didn't have the emotional piece that goes with the finish line, this part of the course would be amazing. The finish area is well done.  Bag check was easy.  There is a changing tent which I used.  Lots and lots of good food including hot broth for recovery.  And then there's the beer garden. 

Race Recommended For:

• New to going far: If you want to go longer than a 5K or 10K, this is a good step up in distance before trying the half marathon.
• Experienced: This is a great course and a well done race.  Go enjoy yourself.
• Climbers and mountain goats: Any trail person that wants to try a road race, this is the one for you.  For a road race, there is a lot of up.
• Anybody: This is a really well known and well done race.  Just try it.

My Race: I was happy with my race but disappointed with my time.  I thought I could've done a little faster given my training this year.  But when I think about how I was feeling, I was digging pretty deep.  I did go hard, and I did negative split the race. Intellectually I know I should be happy with this, but I can't help feeling a bit bummed too.

Lessons Learned: I need to have a better mental game on race day. 
The best race I had all year was Red White and Boom.  I think a big part of that was having such a strong mental game going into the race. I knew what paces I wanted to hit starting out, I knew my plan for the hill, and then I knew what I was going to do in the middle and end of the race.
This race, I knew to not start out like a nut, and not to try to win the race on any of the hills.  I had no mental game for the back half of the race other than "I wonder if I can hit this pace".
In the first part of the race, I hit paces okay.  I'm not sure if I could've gone faster in the first mile or two, but I really wasn't feeling it at the time.
I did maintain my senses on the hills and let people go by me.
Everything after the Franklin Bridge is where I had the most room for improvement. I just kind of turned off my watch and tried to go by feel.  I should've had a "try for this pace, if not, then use this pace as plan B" strategy.  I didn't have enough confidence in myself that I could hit my A paces, especially while climbing up Summit, and I didn't have a back up plan.

TC 10 Mile - 2 Weeks to Go and 1 Week to Go

Two weeks to go 
Two weeks to go started with a bad run and the panic attack from hell. Which caused me to do only heart rate based work outs and abandon all else.  Plus, I feel much better for surviving the panic attack.  And when I get done with this damn race training, I want to do all the fun things including all the classes I haven't been to in forever.  ::Phew::


Sunday
Plan: Long Run
Actual: Run 10.15 miles and I don't want to talk about it.  Walk/run 3.3 miles with a friend.  Foam roll and stretch.

Monday
Plan: Run 1 mile, elliptical the rest
Actual: 4.15 miles run outside on my favorite route.  Pity party from yesterday is over.  Today helped me remember that I like to run, and running should only be used to make myself feel good.

Tuesday
Plan: Low heart rate run, elliptical.  Lift weights?  We'll see if I've recovered from Sunday
Actual: 2.3 miles on the treadmill, Avg HR 129 (this was a good run), and then 60 mins on the elliptical.  For many reasons I opted to skip weight lifting.  The one I'll share on here is that the TRX frame is now caught in a construction zone at the gym, and it would've annoyed now.

Wednesday
Plan: 1 mile run
Actual: 1.2 miles run, very early in the morning.  Very early.

Thursday
Plan: 1 mile run, elliptical the rest this can be switched with Saturday if I want
Actual: 5.75 miles run, Avg HR 136.  Bonus spin class for 20 mins or so. 

Friday
Plan: 1 mile run
Actual: 1.21 miles.  Avg HR 126.  For such a low heart rate this was a very fast run.  Mildly encouraged.

Saturday
Plan: Low heart rate run, no more speed.  Maybe Zumba?
Actual: 4.15 miles run and some walking and taking pictures around Lake Hiawatha.  No Zumba.

One week to go
Sunday
Plan: Long Run at Ft Snelling
Actual: No long run.  I woke up not feeling it and thought to myself, "why would I do this when I feel like crap?  Rest will be better"   Instead I ran 2.55 miles to get Ice Cream and then walked 1.5 miles home.

Monday
Plan: 1 mile run, elliptical the rest
Actual: 5 mile run.  It's a gorgeous day and I was not going inside to an elliptical.  I did feel mildly guilty for not doing yesterday's last long run.

Tuesday
Plan: Low heart rate run or 1 mile run and elliptical
Actual: 1.20 miles run, low heart rate.  No elliptical. 

Wednesday
Plan: 1-4 miles run, or 1 mile run and elliptical
Actual: 4.2 miles run with a friend. 

Thursday
Plan: 1 mile run
Actual: 1.2 miles run

Friday
Plan: 1 mile run
Actual: 1.2 miles run, stretching

Saturday
Plan: 1 mile run, cheer for friends in the 5K
Actual: 1.2 miles run, stretching, yoga.  Cheering for all of my friends.  Then I spent the rest of the day watching IM Kona.

Running Bucket List

Thanks to Tuesdays on the Run for this one.

What races or running experiences are on your bucket list?

Must Have: 
Flying Pig full marathon.  This is the one that always comes to my mind and the thing that is most likely to pull me back into marathon training.  I'd thought about 2017, but now thinking maybe 2018.  My heart rate training isn't quite where I want it yet.  I am running 13:00/miles in Z2, I'd like to get that down to 12:00/mile or 11:30/mile.

Other marathons: 
Big Sur is another one that always comes to mind because it's supposed to be amazing. 
Run Crazy Horse Marathon in SD, looks like it has a little up and a lot of down.  If I get back into marathon shape, that would be fun.  No, I changed my mind, the marathon course has an out and back in the beginning.  I hate those because I'm always so close to being last.
Marine Corps Marathon if I could ever get in, just because I want one of those medals.

Other things: 
Go long: If I do get back into marathon shape, and really into shape, then I'd like to try for a 50K.
Go fast: I've been toying with the idea of breaking 30:00 in a 5K.  (Yes, I'm so slow I've never done that.)  That goal is probably within reach, but I'd have to train hard.
Go faster: After the 30:00 5K, the next goal would be a sub-60 10K.  That goal is probably not within reach right now, but could be in the future.