Long Run Sunday: Tempo Run

Plan: It's step back week here.  I'd been considering adding tempo runs to the workout, and a shorter run on step back week seemed like the ideal place to try it out.  I set up the Garmin so it would let me run at any pace between 11:00/mile and 13:00/mile and not beep at me.

Route: I took a new route today.  I headed out along 38th street towards Hiawatha.  Then up the bike trail next to the light rail all the way into downtown.  The run ended at my gym.  (I took the bus home.)

Weather: It was windy.  Painfully windy. 25* and 12mph sustained winds, with some gusts.  Winds were out of the northwest, so like in my face almost the entire run.

Execution:  I was really excited when my HR went up to 140 in my dynamic warm up.  Freak.  I'm not even walking yet.  Let alone running.  Whatever.  This run isn't about heart rate.  And my HR always get screwed up, at, um, this time.
I'm really proud of myself for getting out and trying to run a bit faster than normal.  It felt better to do it on the road than on a treadmill.  I kept telling myself "just run how it feels good, don't worry about the watch" and that was pretty solid advice.  Average for the 'tempo' section was 12:23/mile over 5.3 miles.  Eventually I'd like to see the tempo a bit faster, but this was a confidence building start.

Nutrition: About an hour before running I had yogurt with strawberries, blueberries and pumpkin seeds.  I had a full bottle of water at the gym.  Then I stopped at grabbed a latte before I got on the bus.

Bonus: Gym logistics.  I got an overnight locker at the gym, because sometimes I'm all "I wish I could run from home to the gym and not have to deal with parking" among other desires.  This was my first test.  I packed a bag with clean clothes, took it in on Thursday and left it for myself.  I was smart to pack especially warm clothes including long underwear, hat, gloves, and a coat.  Otherwise the walk to the bus stop would've sucked.  I wish I'd also included a bathing suit and a pack of gummy chews.  I was really sad I couldn't hang out in the hot tub and warm up before heading home.  Getting these logistics and running routes will be a work in progress, but I think it will open some new doors for me. We'll see what all I do with it.

Flying Pig 2017 15 Weeks to Go

Sunday
Planned: Long Run
Actual: 10.15 miles, slow and steady.

Monday
Planned:8-10 miles, don't look at the watch
Actual: 8.1 miles.  I did not look at the watch until I was done.

Tuesday
Planned: Z2 running, lift weights
Actual: 2.5 miles on the treadmill, Avg HR 138, 55 minutes on the elliptical, TRX/Kettlebell class

Wednesday
Planned: 1 mile run
Actual: 1.16 miles on the track inside.  I can't run my normal outside route now because ice and snow and... tree work and sewer lines going in.  Who digs sewers in the winter?

Thursday
Planned: 3-5 miles, Lift weights
Actual: 3 miles on the treadmill.  30 mins of lifting. 10 mins of spin.
Treadmill workout was 6:00 at 4.7mph, 5:00 at 4.9mph, 4:00 at 5.1mph, 3:00 at 5.3mph and 2:00 at 5.5 mph, each with 2:00 at 4.5mph in between.  I had to stop after that and cool down because, um, reasons.

Friday:
Planned: 1 mile run
Actual: 1.21 miles, outside.  I'm so over ice and snow.  1hr weight lifting/personal training.  I'm getting a real running plan! This replaces weight lifting on Saturday.

Saturday
Planned: 3-5 miles, Lift weights
Actual: 4.31 miles, Avg HR 143.  This was a good run.  Zumba.  That was a surprise.  Foam roll and stretch a bit.

Monday Run - Sometimes the hardest part is getting out the door

Plan: Go at least 8 miles, don't look at the watch. Honestly did not think I'd make the full eight miles until after the run started.  Apparently the hardest part of this thing was getting myself going.

Route: This was up in the air literally until after I left the house.  As the run started I decided on the Ford Bridge route.

Weather: A balmy 34* with winds coming from I don't know where.  I wore unlined tights, a shirt and a Loony Challenge Sweatshirt.  I wore my ear band the whole time, and gloves at the beginning and end.

Execution: I definitely did not look at my watch.  I had delusions of grandeur about how fast I was actually moving, which was hilarious when I got home and saw how I actually did.  Probably better that I showed some restraint because it means I'll be able to move tomorrow.

Nutrition: I had yogurt with fruit before the run.  I didn't bring anything with me.

Bonus: I had a massage at the end of the day.  It was very nice.

Long Run Sunday: This loop needs a name

Plan: Run 10 miles. Keep the heart rate low.

Route: I need to name this route so I can tag it on my blog.  Head out along the creek.  Go north along the river.  Come back in on the Greenway.  And then back through the neighborhood.  I did it the first time here, and then made peace with the route here and one last time last summer. 

Weather: It was about 35* with 95% humidity.  I wish I was joking. Not really rain, but there was some fog.  Wind was out of the north, 7mph.  I was a bit cold along the river, but otherwise good.  I wore unlined tights, a shirt and windbreaker, and long socks.  I also tested out my new hydration belt.

Execution: I kept my heart rate really low, like Z2 low, until I hit the Greenway.  While I was running, I was so proud of myself.  And then I got home and saw how freaking slow I was.  And I felt really bad.  I'm so confused. I ran with a program on my watch that alerts me if my heart rate goes too low (less than 130) or too high (over 152) and it was beeping a lot once I got on in the last couple miles.  Apparently, we know where my endurance ends.

Nutrition: I carried water and had a few sips every time I ate.  I had Energy Chews and ate some at miles 3 and 7.  I did not eat before I left the house.

Bonus: Ice and snow were melting all over the place.  I'm surprised my feet stayed as dry as they did.  And we're naming this the CreekRiverGreenwayLoop for the blog.  I'll go back and tag the old posts so I can find them.  While this route goes along the river, there aren't a lot of river views, and the course itself isn't terribly photographic.

Flying Pig 2017 Training

I'm not quite sure what to do with myself for this training cycle.  Since I last trained for anything, I've added an additional 2 days per week of lifting weights.  I'm not sure how that all sorts out with mileage and other things.  So far I've learned

• I still do need a 'rest' day and that's general going to be Fridays. 
• I like the weight lifting. 
• I don't want to run too far on days I lift.
• I can run and elliptical on days I lift but all cardio has to be done first.  (Once I ran my mile, lifted, and then tried to do the elliptical and that did not work.) 
• Sunday and Monday will be 'bigger' mileage days.  I want back to back days because that's how the race will be. 
• Tuesdays has always worked as a low heart rate day, so that I can run and do Kettlebell class on the same day.
• Wednesdays I have no idea what to do with myself.
• Running the rest of the week - I have no idea how to focus

Weight Lifting plan is taken from StrongLifts with some additions of my own.

Tuesday: TRX/Kettlebell class.

Thursday:
Kettle Bell High Pulls
Push Ups 
Squat
Overhead Press
Dead lift

Around the world (kettle bell)

Saturday

High Windmills (I'm getting better)
Kettle Bell Swings

Single Leg Hip Bridge 

SquatBarbell row
Kettle Bell Bench Press
Calves

Flying Pig - 16 Weeks to go

Sunday
Planned: Run, at least 8 miles
Actual: 8.85 miles by Lake Harriet with lots of pictures.

Monday
Planned: 8 miles
Actual: 7.4 miles around Cedar Lake.  (I'm okay being a little under 8 since Sunday was a bit long).  Foam rolling after the run.

Tuesday
Planned: Low heart rate run, lift weights
Actual: 2.25 miles Avg HR 133, 60 mins elliptical, TRX/Kettlebell class

Wednesday
Planned: Some running?  I don't know how to use Wednesdays yet. Hopefully I'll figure it out soon.
Actual: 1.35 miles outside in the slush.  I'm so over the slush.

Thursday
Planned: Run at least 1 mile, maybe more depending on mileage needs.  Lift weights
Actual: 3.4 miles. 30 mins weight lifting.  This was the right mileage for running.

Friday
Planned: Run 1 mile only
Actual: 1.25 miles. Outside, but not in slush.  I'll take it.

Saturday
Planned: Run the rest of my miles for the week, lift weights
Actual: Run 3.3 miles, lift weights.

Long Run Sunday: Winter at Lake Harriet

Plan: Go for a run, then go for a burger with my training buddy.  Go at least 8 miles.  Hills would be a bonus.

Route: Down, along the creek to Lake Harriet, and then back home along the bikeway. According to Strava, I have done this route before, but not often and it's been a while.

Weather: It was 15* and 5mph winds when I started, crazy sunny, and warmed up throughout the run. I wore

• Fleece lined tights
• Wool Socks+sock liners
• Long sleeve shirt
• 1/4 zip
• My new red sweatshirt
• Ear warmer band, gloves

Execution:  Once I started running I didn't look at my watch once.  I kept it slow, but apparently not too slow considering the heart rate. I did keep it mildly aggressive on the hills.  Even on 40th up to Park Ave.  I hate that hill.  But all my races this year have mighty hills.  I was proud of myself for getting this done, and even more proud of myself when I realized the actual mileage versus my goal.

Nutrition: I had a bowl of yogurt before I left for the run.  I didn't carry food or water with me.  That was okay,  but this is about the limit of not bringing food and water on a run.  I was crazy thirsty when I got back.

Bonus: Everyone else was out today too.  I saw walkers, runners, bikers, hockey, and broom ball.  I didn't even know we did the outside broom ball.

Winter Running. Brrr.

I am surprised to report that I got myself outside for a run today. It helped that I got a call from a friend, and if I timed my run right, I could also get a hamburger out of the equation.

Thoughts as I was laying on my couch trying to get myself out the door:
Ice - I was originally dreading ice above all.  The iciest patches are actually right by my house.  Some stuff that was icy the other day has improved.  Outcome: Not as bad as I thought.
Weather - Temps were okay.  It was windy though.   Outcome: I did cut the run short because wind.
Gym - I really didn't want to be at the gym.  That's why I went outside and put up with the ice and the wind.  Outcome: Gym avoidance accomplished.

Route:
Originally planned as an 8 mile route, along the Parkway and to the River.
Actual: 6 miles along the parkway.  It was really windy, and I decided I didn't need to be out in it for ever.

Weather:
9* when I started.
12-15mph winds out of the south. The winds were the bigger problem than temperatures.  But I knew they'd be less of a problem on the way home, and even somewhat at my back on the way home.

Execution:
I didn't look at my watch at all while running.  Because it was buried under several lays of clothing while I was out. I was surprised when I got home that I held a pretty steady pace, and a bit faster than I'd been thinking I was moving.

Bonus:
I paid like $1.99 for this fleece headband.  It's crazy thick and it's the best thing I ever bought for running.

2016 Goal Review

This post and this post both had 2016 goals.  Here's the review of how I did.

February: Valentines Day 5K  Check
March: Hot Dash  Check
May - not sure about Flying Pig but I may do a walking half marathon with a friend. - Walking Half Marathon with a friend.  I did not go home for the pig.
June - I want to do Lola's Half Marathon, but this may be a little much - I did it and it was a little much.  For a while I was hungry for revenge, but I'm not sure I'll do it in 2017.  The course is open to cars and I'm just not wild about that.
July - Red White and Boom Half Marathon - Check and it was my favorite race of the year.
September - I want to try Running of the Bays Half Marathon which looks awesome.  My Pooky Bear had also mentioned a half marathon in Duluth which could be fun. - I did not do either race and I'm totally cool with it.
October - TCM 10 Miler - check.
Bonus Goal - I really want to run the Flying Pig Full Marathon in 2017.  Update: Hell no.
Training log - made some updates to the way I track weight lifting and will continue to play with that in 2017
Weight lifting - increased dramatically in 2016 towards the end of the year.  This wasn't a goal in January but it became a point of interest as time went on.
Step back weeks - no changes
Long runs - no changes for 2016.  Goal for 2017 is to have Sunday and Monday be long run days of about equal mileage, because that's how both 3-way and Loony will be.
Heart rate training - 2016 my Z2 running improved dramatically.  This was completely unexpected.  2017 goal may be to actually try the real MAF method, but I'm uncommitted.
Other runs - 2016 goal was to find some 'purpose' for runs on days other than long runs.  I added "hill or trail runs" and Z2 runs, and some speed work.  It gave my training a surprising amount of focus.
Hill runs - 2016 every Monday.   2017 hopefully keep every Monday and find a way to work hills into the long runs.  Hello Ft Snelling?
Elliptical - 2016 goal was to do Z2 workouts on the elliptical.  I sort of abandoned this as I got more confident and patient with actual Z2 runs.
Pictures - 2016 goal was to take my phone on at least all of my long runs.  I think I did okay.  I got enough for the calendars at least.  This goal is always harder in the winter when my phone needs to be babied.

2016 Running

I did some different things in 2016, and some of the same. 

Weight Lifting
2016 I added this right at the end of the year, November and December in particular.  I made it my mission in life to get to the gym regularly to lift.  In December I got some more instructions on lifting with the big bar.
2017 Goal - Continue lifting 3 days/week.  I do TRX/Kettlebell class on Tuesdays, and then lift on my own Thursdays and Saturdays.  The big question is how running will be impacted?  Will I ramp up miles again?  Will I hold back on miles a bit to accommodate more lifting?  Will I do more elliptical on lifting days?  (This has happened once or twice.)

Mileage Increase
2016 Somewhere in 2016 I got the wild idea to increase my "on" weeks to 40 miles per week, but kept my "off" weeks around 25 miles per week.  I wound up running/walking/elliptical the most miles in any year I've tracked.
2017 Goal - Continue running 40 miles per week "on" and 25 miles per week "off".  If that stinks, drop down to 35 miles per week "on".  I liked the 40 miles per week, but that was before weight training.  We'll see if I keep that mileage up.

Running Streak
2016 Staying strong
2017 Goal - Keep up the running streak

Speed Training
2016 - I added 'speed training' working up to the 10 miler.  It gave me confidence that I could run faster, but I think it wound up draining me a bit before the end of training.
2017 - Add tempo runs around goal race pace?  Maybe? I haven't really decided.

Race Series
2016 - Summit Challenge
2017 Goal - Flying Pig 3 Way and TC Loony Challenge. 

Hill Training
2016 - Every Monday was 'hill training'.  All my 2016 races had big hills, especially the 10 mile and this gave me lots of confidence.
2017 - Keep hill training in some way.