Flying Pig 2017 11 Weeks to Go

It's starting to dawn on me that I have to run a freaking half marathon in May.

Sunday
Planned: Long Run or second longest run (do the opposite on Monday)
Actual:12.6 miles (long run).  17 minutes foam roller afterwards, and then a latte.


Monday
Planned: Long run or second longest run (do the opposite from Sunday)
Actual: 7.1 miles in the rain, second longest run. Avg HR of 142.  This was a much better run than yesterday.


Tuesday
Planned: Speed work, Lift weights
Actual: Speed work is 9X 1:00 hard, 1:30 easy, and on a hillier route than I've ever tried before.  1.45 "miles" on the elliptical with my friend.  Weight lifting is TRX Kettlebell which I've found out is coming to an end.  That makes me very sad.



Wednesday
Planned: 1 mile run
Actual: 1.22 miles in the sunshine.  I will really miss this when it snows at the end of the week.


Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: 4.15 miles with my fast friend, 40 mins weight lifting


Friday:
Planned: 1 mile run
Actual: 1.22 miles.  55 minutes personal training.  (This replaces Saturday weight lifting.)


Saturday
Planned: Speed work , Lift weights
Actual: Speed work on the treadmill.  9:00 w/u, then 9x 1:00 at 6.9mph, 2:00 at 4.2mph, c/d.  No weight lifting because I did that last night.  Saddest part about this run is that I forgot my watch so I had to go off my phone and the Nike Run Club app. It's just not the same.

3 Wishes

Thanks to Tuesdays on the Run for the topic:
What 3 Running Wishes would you make?

I agree that this sounded easy until I thought about it for a minute.  My current wishes are:

1. I wish Elm Creek Park or Baker (or both really) were plowed in the winter.  Because I miss them.
2. I'm so over the construction at the Sculpture Garden which I see every time I run from the downtown gym.  I wish that was over and done.
3. Insert a general wish about running faster so I could train for a marathon again.  Because that's honest.  But also something I think I have in my power to change.

Also, the weather right now is so good that I ran outside in shorts and a shirt.  It was raining, but I was legit in shorts.  So I feel like several of my running wishes have been granted this season.

Long Run Sunday - Creeks and Lakes and Greenway. Oh my!

Plan: Run at least 12 miles.  Try to keep the heart rate low, but if it sucks just try to run.

Route: I headed down along the creek to Lakes Harriet and Calhoun, then back home along the Greenway.  Strava says I've done this route one other time, and that was a faster run that this one.  Sigh.

Weather: Yes, let's talk about the weather for a minute.  Because, WTF?!? It was 35* when I started, but warmed up to about 50* for the finish (which I was expecting).  There is no snow here, though some of the walking trails are still covered in ice and/or puddles.  The lakes are still covered with ice. Sort of.  Outstate, several lakes have had cars go through.  In Minneapolis, ice houses are gone.  I saw one or two fishermen actually on the ice today and that was it.  Not sure if they are brave or foolish.

Wardrobe: Capris, short sleeve shirt and a quarter zip.  The quarter zip was almost too much by the end, but I was too tired to take it off.  And sunglasses.  Because the weather.  I did not take pictures because I feel like I have pictures of most of this route, and I have all of the selfies from the past few days being outside.

Execution: I started this run really doubting my ability to go a full 12 miles (which was silly, I know) so I started off extra slow and restrained.  And slow.  Yes, I really was running that whole time.  I keep looking at this run saying "I wish I was faster".  I should be saying, "you just ran 150 minutes with a Z2-3 HR, that's great!"  This is the part where it's very hard to keep my eye on the ball.

Nutrition: I had a bowl of yogurt with chia seeds and pumpkin seeds before I left.  I carried two 6oz bottles of water and a bag of chews with me.  I took chews at miles 6 and 8.  I took water at 4, 6, 8 and 10 which is also where the hills are.

Bonus: I saved a runner at Lake Harriet.  The lakes have bike trails and pedestrian trails.  In the winter only bike trails are plowed and they become shared trails.  With all the melting, the pedestrian trails look deceptively clear right now. I am not fooled.  Some other poor runner was though, and she wound up on a solid sheet of ice where the running trail should've been.  So she tried to climb up a short but steep bank to the bike trail.  She got most of the way up, and then I grabbed her and pulled her up the rest of the way, because she looked like she was going to fall back down.

Flying Pig 2017 12 Weeks to Go

Sunday
Planned: Long Run or second longest run (do the opposite on Monday)
Actual: 1.21 miles run, while recovering from a wicked allergy attack and a Benadryl hangover.  This is going to be a messed up week of training, btw.


Monday
Planned: Long run or second longest run (the opposite from Sunday)
Actual: "Second longest run" is today.  7.06 miles around Lake Nokomis.  Turns out, this is also the tempo run of the week.  I'm sorry for how confusing this week will be.


Tuesday
Planned: Speed work, Lift weights
Actual: Speed work was w/u, 9 sets of 1:00 hard, 1:30 easy, c/d.  I did this at Lake Nokomis in 22mph winds.  I think it was windier than this tempo run.  Both were pretty rough.  And yes, when I get done here I'm totally going to compare this workout to the splits from last Saturday to see if I'm getting faster.  TRX/Kettlebell class for weights.



Wednesday
Planned: 1 mile run
Actual: 5.25 miles on Victory Memorial Parkway.  This was my other "second longest run" and this was not a tempo heart rate run.  This is my favorite run I've done in a while.


Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: Long run.  No weights. I'm sorry for how confusing this week is.


Friday:
Planned: 1 mile run
Actual: 1.21 miles run, in the sunshine.  I woke up with a horrible headache and have had sudafed on board all day.  I'd been thinking to make up weight lifting from yesterday but no.  Just no.


Saturday
Planned: Speed work , Lift weights
Actual: Easy 3.3 miles on a flooded Greenway.  Lift weights. I was really not sure I was going to get through the weights.

To recap - I totally missed weight lifting on Thursday.  I changed "speed work Saturday" to "just please run"  I've had sinus issues, headache issues, and felt not so great for various parts of this week.  I'm loving the warm weather, but it is totally wreaking havoc with my nose and face.

Long Run Thursday - find me some new lakes

Plan: Run 10 miles, low heart rate.  Enjoy the route.

Route: I started at the downtown gym, and went out on the trails around Lake of the Isles and Cedar Lake.  I added a couple weird out and back sections because I wanted to make sure I was over 10 miles for the run.

Weather: So much sun.  But also, so much wind.  It was about 10mph out of the south or southeast.  At least it wasn't 20mph like Tuesday.
Wardrobe: Nike running capris, compression socks, a shirt and a quarter zip pull over.  I also wore sunglasses.

Execution: So much winning.  I tried to keep my heart rate in the low 140s.  I'm getting a bit more aggressive with the "low heart rate".  In the earlier runs, I'd try to keep myself in the high 130s, but this is much more fun. I kept my heart rate right where I wanted it.  I got frustrated running into the wind, though much of that was in the beginning of the run when I still had mental energy to keep myself together.
     

Nutrition: I carried chews and water.  I did drink some of the water, but didn't eat.  This run was after breakfast and lunch.

Bonus: I mean, the weather is the bonus.

 
 

(Not) Long Run Monday - Bad Decisions Were Made Here

Plan: I mean, get out the door and go for a run.  "Don't look at the watch" was really part of the plan too.  I'd had a rough weekend with allergies and sneezes, etc.  I just wanted to run.  I had a feeling I'd want to go fast and not care about heart rate.

Route: My Lake Hiawatha/Lake Nokomis route.  I did not take the long way home becuase of ice.  The hill between Hiawatha and Nokomis was glare ice on the path and almost glare ice on the grass.  Once was enough.

Weather: The was the iciest run I've done all year.  It's ridiculous to say that becuase the air temps were 35-40*, but the winds were 10-15mph.  Everything that had ever been a puddle was now a sheet of glare ice.

Wardrobe: Wool socks, unlined tights, a t-shirt and a quarter zip, and a headband.  That's all.  I was cold starting off, but as soon as I got moving I felt better.

Execution: I really didn't look at my watch until about mile 5, and then I was all "keep the heart rate somewhat under control" and "really cool down the last mile".  So this was more of a "I know I'm going too hard" kind of tempo run than a real, heart rate based tempo run.  I kind of tried to pay attention to heart rate at the end, but by then it was too late. Sigh. 

Nutrition: I took the unusual step of eating breakfast.  I'd been sick-ish all weekend and not had a ton to eat the past day or two.  I yogurt with pumpkin seeds, chia seeds, and a banana. 

Bonus: I had a good idea for a bonus but now I forgot it. In the mean time, have one of my favorite views of Lake Nokomis.  Looking over the lake at downtown.

Flying Pig 2017 13 Weeks to Go

Sunday
Planned: Long Run 8 miles, relaxed pace.  I switched long run and "second longest run" days this week, because of weather.  It's supposed to be warmer and less windy tomorrow. Let's hope that pays off.
Actual: 7.4 miles, avg HR 144 not including w/u and c/d. Stretch. 


Monday  
Planned: Long run, relaxed pace  
Actual: 
10.2 miles.  "Relaxed" is code for "if I was any slower I'd be going backwards".  Sigh.

Tuesday
Planned: Speed work, Lift weights  
Actual: 
 Speed work is w/u, then 1 minute at 6.8mph, 2 mins at 4.6mph, and repeat for a total of seven times, c/d.  Garmin did not get those treadmill paces at all and it aggravates me to no end.  I also did 45 minutes on the elliptical.  TRX/Kettlebell class for weights.

Wednesday  
Planned: 1 mile run  
Actual: 1.16 miles run (7 laps on the track) and 17 minutes of foam rolling for my poor aching quads.  PS - I am a grouch at the gym in the morning.  
  

Thursday  
Planned: Tempo run, Lift weights  
Actual: 1.16 miles run.  Lift weights.  I have dreams of doing a tempo run tomorrow when it's 45*. 
  

Friday:  
Planned: 1 mile run  
Actual: 
"Don't look at my watch run" for 4.16 miles.  This wasn't quite as fast as a normal tempo, but I have the sniffles and this is what felt right for the day.  Then personal training/weight lifting.

Saturday  
Planned: Speed work, Lift weights
Actual: Speed work was w/u, 1:00 hard, 1:30 easy x9.  No weights b/c I did that last night.  Then I went to Kelly's house and had donuts for breakfast.

Long Run Monday - Miracles can happen

Plan: I had almost no plan.  It's a miracle I got out the door today.  Once I'd started, I decided to see how well I could manage my heart rate.

Route: I did the Creek/River/Greenway loop.  I'm learning to love it.  I guess.

Weather: It was about 28*, winds supposedly out of the east, but I think ESE or SE maybe?  The winds were in my face at the beginning and then again at the end, but not much in between which was nice. I tried to take some of these pictures to remind myself how little snow I'm actually dealing with this winter.

Wardrobe: Fleece lined tights, wool socks with sock liners, a long sleeve shirt and sweatshirt, and a ear band and gloves.  Gloves were sometimes on and sometimes not. It got really cold the last block or two when I was walking straight into the wind.

Execution: I was slightly more aggressive with the heart rate than the last time I ran this route. I let it be around 142 vs the 138 I'd done last week.  And after mile 7, I just let the heart rate creep up.  I'm trying to be okay with these splits.

Nutrition: Before the run, I had yogurt and a banana.  I carried water and chews with me on the run, but I didn't have any.  Whatever, I'm sure I'd have been miserable without them.

Bonus: There's construction going on, on a bridge over the trail.  The road is closed to cars but for the moment, the trail is open to runners.  Apparently this lasts like all summer so we'll have to keep an eye on that.

Sunday Not Long Run

Plan: Go run, use the 130-150bpm program on my watch.  Have fun.  Today's goal mileage is around 8 and the real long run is tomorrow.

Route: Around Lake Hiawatha and Lake Nokomis, taking the long way home.  Strava says the last time I've done this route is 2016, and before that it was 2014.  Yowza.

Weather: Low 20's and wind out of the west.  I thought it was going to be out of the southeast, but apparently that's tomorrow. I wore sweat pants, compression socks, a long sleeve shirt and a sweatshirt, with a headband and gloves.

Execution: I had fun in the sunshine, and really didn't look at my watch a lot.  Most miles I was in the high 13:xx (which I'm telling myself I'm okay with).  I'd had delusions of grandeur of doing strides at the end.  No.  Just, no, I'm hungry.   

Nutrition: This was a fasted run.  Meaning my lazy butt woke up around 10:30am and left around 11am.

Bonus: I am surprised and pleased to report that my phone did not turn itself off so I was able to take pictures.  When I got home I made myself a banana and cashew butter smoothie and then stretched myself out.

Flying Pig 2017 14 Weeks to Go: Step Back Week

Sunday
Planned: Long Run  Tempo Run. 
Actual: 6.37 miles, 5.34 miles at 12:23, which is good for me.


Monday
Planned: Run 3-5 miles easy Run 1 mile.  It's a step back week.  Step back.
Actual: 1.22 miles outside.  Did you know it snowed this morning?


Tuesday
Planned: Z2 running Speed work, lift weights
Actual: Speed work was: Warm up, Run 1 lap hard, 1 lap easy, repeat 6 times, cool down.  Each lap is 1/6 of a mile. Paces below are wrong (read: slow) because Garmin gets confused inside. Weights was TRX Kelttlebell class.



Wednesday
Planned: 1 mile run
Actual: 1.23 miles, literally on thin ice. Buy yeah for me for getting up and doing this before work!


Thursday
Planned: Run 3-5 miles, Lift weights 
Actual: 5 miles tempo run.  I was straight up dreading this run, but I let go all my dread and wound up having a good time.  45 minutes lifting weights with the new routine.  Pretty sure my trainer is trying to kill me.


Friday:
Planned: 1 mile run
Actual: 1.21 miles, outside, in the sunshine.


Saturday
Planned: Run 3-5 miles, Lift weights
Actual: Speed work: 5 laps warm up, run 1/2 lap hard and 1/2 lap easy for 10 laps, 3 laps cool down.  35 minutes weight lifting.  Bonus work 3 miles walking on the track and then 1/2 mile in the neighborhood.  I've also learned the paces on the garmin are slow indoors, I was running more around a 9:05-9:30 mile on the speed laps.  (I know I'm still slow.)