Liz Dream:
I was going to see this patient. But in the dream and in real life, the ‘patient' is also the author of a blog I read. So I had to act like not a total creeper while talking to Blog Author about his health care directive wishes. And the children of Blog Author kept coming in and just being little kids and Blog Author kept having to wait for spouse to come shooo the kids away so we could continue talking about “what if you need CPR or a feeding tube”.
I was late leaving that house because of all the interruptions with the kids, and because health care directives take for ever. Even in dreams I can't make this shorter. So obviously I didn’t get to eat lunch. So much of this dream is like real life.
I think I may have wound up raiding Blog Author’s pantry (it could’ve been my own food, that part of the dream is hazy) and wound up with pretzels and crackers and instant mac n cheese and similar high carb comfort foods. (Mmmmm. That part of the dream is probably based on my current W30 status)
Excellent. High car comfort foods! Because: my next patient was feeling nauseous and needed help picking different foods that he could eat. So dream social work Liz is all “I’ll just bring this guy some food and we can try it together. I’ll get lunch and he can sample.”
Y’all, my next dream patient was Dwayne the Rock Johnson. Dream social work Liz brought kraft mac n cheese to the Rock and he straight up loved it.
28.8.19
Quality Miles Monday - not so fast?
Plan: 3x 1 mile at goal race pace
Actual Mileage: 5.58 miles
Route: Along the creek and the river, the 'longer' route goes farther north before coming home
Weather: Glorious. In the 60s with some wind. I was planning on doing this one on the treadmill. (Perhaps that would've been the better choice?) I just couldn't make myself go inside for this one.
Execution: From "ok" to 'meh' to 'big fat fail'
From today, I learned: I'm still processing. I think I could've hit the paces on a treadmill but it would've been hard. But I need to learn how to hit these paces on the road. So I'm not sure if I should just never see the treadmill again, or if I should go there sometimes for a morale boost. For today, I think I'm proud of myself for trying the harder thing even though it didn't work out perfectly.
Bonus: Let me tell you about all of the cooking I did today. It's been wild! I'm sort of doing W30, but obviously not the full on version because the first thing I did was...
Actual Mileage: 5.58 miles
Route: Along the creek and the river, the 'longer' route goes farther north before coming home
Weather: Glorious. In the 60s with some wind. I was planning on doing this one on the treadmill. (Perhaps that would've been the better choice?) I just couldn't make myself go inside for this one.
Execution: From "ok" to 'meh' to 'big fat fail'
- Warm up: I warm up over a mile, because I had to make sure I wasn't going to get stopped by a train in the middle of a fast set.
- Round 1: 10:04/mile. This is basically the right pace, a couple seconds off, but there's a lot of twists and turns under the bridges down there.
- Round 2: 10:46/mile. This is too slow. Oh good, I'm starting up a hill, my favorite I knew this one might be off. I tried not to care, but also to make up the speed.
- Round 3: 11:04/mile. I don't know what my issue was here. I was soooo stiff, I just could not make my body turn over any faster. I really tried to focus on a strong back kick and 'clawing' the ground to propel myself forward but nothing helped.
From today, I learned: I'm still processing. I think I could've hit the paces on a treadmill but it would've been hard. But I need to learn how to hit these paces on the road. So I'm not sure if I should just never see the treadmill again, or if I should go there sometimes for a morale boost. For today, I think I'm proud of myself for trying the harder thing even though it didn't work out perfectly.
- Making yogurt. This is my first attempt. I used whole milk and no cream. It's currently straining in the fridge to turn into 'Greek' yogurt.
- Rosemary Chicken Thighs with fresh rosemary from my garden. I used lemon juice from a whole lemon instead of broth for my marinade. And there's a lot of garlic in mine. I think it's the best chicken I've ever made.
- I had the chicken with some potatoes and some Sage Mushrooms (the sage is also from my garden). Fungus was made yesterday.
- Chile Verde is made but I have not cooked up the meat with it. My slow cooker was busy making yogurt.
- Lastly, I made Steak Bites for lunch for the week. I knew my mental health was improving today when I set off the smoke detector and got annoyed rather than having a panic attack. Life is what it is.
27.8.19
Favorite Running Shoes: 2019
The number of times I've talked about shoes on this blog is really impressive. How to tie shoes comes up more often than you'd think. Early on I realized whatever shoes I like, they will stop making. Then I started experimenting with new brands of shoes. Last year, Tuesdays on the Run also asked about the shoe situation.
Today is the 2019 Shoe Situation. Thanks again to Tuesdays on the Run.
I have four pairs of shoes in the current (read: summer) rotation. I don't know why my NB Minimus aren't in the rotation right now. Perhaps I should find them in my closet? My big "trail shoes" I wear a lot in the winter in the snow, but they go dark in the summer.
Xero Prio are my ''easy day' shoes and also my main weightlifting shoes. I wear their cousins, the lena to work most days.
Merrell Trail Crusher (another in the long list of shoes they don't make anymore) are another 'easy day' run as well as any run with a varied surface. I've run some races in different versions of this shoe.
Brooks Launch are my "fast day" shoes for tempo runs, hard treadmill runs, and 'speed' workouts. To me, they feel like "a lot of shoe" but to most people they are more like flats.
Skora Phase are my racing shoes, rainy day running shoes, and sometimes weight lifting shoes. These are the best shoes I have for running in the rain. The sole is beyond 'sticky'.
Today is the 2019 Shoe Situation. Thanks again to Tuesdays on the Run.
I have four pairs of shoes in the current (read: summer) rotation. I don't know why my NB Minimus aren't in the rotation right now. Perhaps I should find them in my closet? My big "trail shoes" I wear a lot in the winter in the snow, but they go dark in the summer.
26.8.19
Long Run Friday: Blue Hill Trail
Plan: 7 miles easy
Actual Mileage: 8 miles. Because logistics.
Route: I ran the "long" Blue Hill Trial Loop first. On my second time around, I took a shortcut across the top, just to decrease the mileage.
Weather: 70s, partly cloudy, a bit of wind. Absolute heaven!
Wardrobe: I wore an Ink N Burn outfit with compression socks for this one. Long socks is one of my only requirements for trail running. I used my Merrels today and they did great. I could've actually done this one in my Minimus shoes if I'd planned ahead.
Execution: This was actually a hard run. The footing wasn't as good as it has been in the past. Mostly due to unevenness of the grass and tons of groundhog mounds. (Or really, name your subterranean mammal that digs mounds, I'm not fussy.)
From today, I learned: I'm proud of myself for gritting this one out. I focused a lot on "leading with my hips" up the hills and on the uneven footing. And then I focused on really enjoying the spots with great footing.
Bonus: This is the trail I think "If Chris ever comes to town, I'm taking him here and showing him all the poop". There was one pile I am reluctant to identify as bear poop. It was big. But I don't want that to mean there are bears near that trail.
Actual Mileage: 8 miles. Because logistics.
Wardrobe: I wore an Ink N Burn outfit with compression socks for this one. Long socks is one of my only requirements for trail running. I used my Merrels today and they did great. I could've actually done this one in my Minimus shoes if I'd planned ahead.
Execution: This was actually a hard run. The footing wasn't as good as it has been in the past. Mostly due to unevenness of the grass and tons of groundhog mounds. (Or really, name your subterranean mammal that digs mounds, I'm not fussy.)
25.8.19
Would you ever...
I was reading a race recap and at the end, the author asks " Do you have a hard time paying for local races if you run the route on a regular basis?" which obviously turned my brain on. There are some races here I adore, train on the course, and look forward to. And there are some that I'm like "no, this is a stupid course and I cannot deal". There's also a couple that I'm all "no, this is a ridiculous race organizer and they cannot have my money".
Races I'll definitely run, and I do train on the course:
Twin Cities Marathon and TC 10 Miler: I will always pay for because they are THE race of the year, and usually my A race. Races and packet pick up are really well organized (which feels different than the authors post). It's such a fun atmosphere because it pulls out tons of people from the community. The race is so well supported that runners can really get the best out of themselves on the course.
Get in Gear (when it doesn't conflict with the Flying Pig). Again, it's a well organized race. I and friends of mine have had a blast there in the past. It's also sometimes used as a championship race so it pulls in some super fast runners. I haven't run this one a ton because it's the week before Flying Pig, but I often come out and cheer. Last time I was there to run, I had a great race.
Flying Pig. Not that I live in Cincinnati but I train on the full course when I'm home (miles 10-13 or so?). When I'm doing long runs, I do wind my way down to the half marathon course as well. Again, it's THE race for the area. It's well supported. Also, these miles of the race are not known for their nature and scenery. Cheering crowds are usually a lot of fun though.
Races I'll sometimes run, and I do train on the course:
5K at Lake Nokomis: Am I in the mood to race? Is the race reasonably priced? Do I like the race organizer? If the answers to those questions are yes, I'd hit it up whenever. But there are some crazy expensive races sometimes (Hot Chocolate Run? Bacon Run? Pretty much any race named after a food.)
Races I don't plan to run because of the course:
City of Lakes Half Marathon is two loops around Lake Harriet and Bde Maka Ska. Just, no. I'm not paying any money for that course. It's a two loop course, which is boring, and I can only imagine how crowded it gets when the fasties are on their second loop.
Hot Dash. I'm sorry, I totally avoid this one. (Even though it's a TCM race, which means it's well organized.) This is a different course than the year I ran it. Even now, it feels like 'these are the roads the City of Minneapolis will let us use today' rather than a course that really captures my interest.
Bonus: Races I don't train on the course a ton, but I love the idea of the course:
Red White and Boom has a great course. It's the only really big event I know of that highlights Victory Memorial Parkway and North Minneapolis.
Races I'll definitely run, and I do train on the course:
Twin Cities Marathon and TC 10 Miler: I will always pay for because they are THE race of the year, and usually my A race. Races and packet pick up are really well organized (which feels different than the authors post). It's such a fun atmosphere because it pulls out tons of people from the community. The race is so well supported that runners can really get the best out of themselves on the course.
Get in Gear (when it doesn't conflict with the Flying Pig). Again, it's a well organized race. I and friends of mine have had a blast there in the past. It's also sometimes used as a championship race so it pulls in some super fast runners. I haven't run this one a ton because it's the week before Flying Pig, but I often come out and cheer. Last time I was there to run, I had a great race.
Flying Pig. Not that I live in Cincinnati but I train on the full course when I'm home (miles 10-13 or so?). When I'm doing long runs, I do wind my way down to the half marathon course as well. Again, it's THE race for the area. It's well supported. Also, these miles of the race are not known for their nature and scenery. Cheering crowds are usually a lot of fun though.
Races I'll sometimes run, and I do train on the course:
5K at Lake Nokomis: Am I in the mood to race? Is the race reasonably priced? Do I like the race organizer? If the answers to those questions are yes, I'd hit it up whenever. But there are some crazy expensive races sometimes (Hot Chocolate Run? Bacon Run? Pretty much any race named after a food.)
Races I don't plan to run because of the course:
City of Lakes Half Marathon is two loops around Lake Harriet and Bde Maka Ska. Just, no. I'm not paying any money for that course. It's a two loop course, which is boring, and I can only imagine how crowded it gets when the fasties are on their second loop.
Hot Dash. I'm sorry, I totally avoid this one. (Even though it's a TCM race, which means it's well organized.) This is a different course than the year I ran it. Even now, it feels like 'these are the roads the City of Minneapolis will let us use today' rather than a course that really captures my interest.
Bonus: Races I don't train on the course a ton, but I love the idea of the course:
Red White and Boom has a great course. It's the only really big event I know of that highlights Victory Memorial Parkway and North Minneapolis.
TC 10K - 7 Weeks To Go
Sunday planned: Run 1 miles
Sunday actual: 1.25 miles back and forth by Mom and Dad's house
From today, I learned: Get up and get it done.
Monday planned: 5 miles easy
Monday actual: 4.65 miles "easy" on the Cincinnati hills.
From today, I learned: I love running down hill most of all things in life!
Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: Run 1.19 miles in the morning. I did not do weights.
From today, I learned: Going back on the W30 type way of eating, I always feel like death!
Wednesday planned: Quality miles Monday today
Wednesday actual: I nailed the workout!
From today, I learned: Focus, determination, and a positive attitude really helped me here.
Thursday planned: Run 1 miles, Thursday weights
Thursday actual: Run 1.3 miles (or so, my GPS gets lost downtown). Tuesday weights today, and Tuesday Abs as well.
From today, I learned: I applied my determination attitude to abs and it was genuinely helpful.
Friday planned: 3 miles easy
Friday actual: 8 miles on Blue Hill Trail
From today, I learned: This was a harder trail run for me. The footing wasn't as good this time, mostly due to moles or groundhogs or some other mammal that puts mounds all over the place. I'm glad I made the effort. It was a gorgeous day
Saturday planned: 7 miles long run
Saturday actual: 3.27 miles, easy in the morning
From today, I learned: I was sore as crap after the trail run. It took me the first 2 miles to warm up.
Sunday actual: 1.25 miles back and forth by Mom and Dad's house
From today, I learned: Get up and get it done.
Monday planned: 5 miles easy
Monday actual: 4.65 miles "easy" on the Cincinnati hills.
From today, I learned: I love running down hill most of all things in life!
Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: Run 1.19 miles in the morning. I did not do weights.
From today, I learned: Going back on the W30 type way of eating, I always feel like death!
Wednesday planned: Quality miles Monday today
Wednesday actual: I nailed the workout!
From today, I learned: Focus, determination, and a positive attitude really helped me here.
Thursday planned: Run 1 miles, Thursday weights
Thursday actual: Run 1.3 miles (or so, my GPS gets lost downtown). Tuesday weights today, and Tuesday Abs as well.
From today, I learned: I applied my determination attitude to abs and it was genuinely helpful.
Friday planned: 3 miles easy
Friday actual: 8 miles on Blue Hill Trail
From today, I learned: This was a harder trail run for me. The footing wasn't as good this time, mostly due to moles or groundhogs or some other mammal that puts mounds all over the place. I'm glad I made the effort. It was a gorgeous day
Saturday planned: 7 miles long run
Saturday actual: 3.27 miles, easy in the morning
From today, I learned: I was sore as crap after the trail run. It took me the first 2 miles to warm up.
22.8.19
Quality Miles Wednesday: Lactate threshold workout on the mill
Plan: Warm up 1 mile
15 mins at 10:45/mile, 5 mins easy
10 mins at 10:00/mile, 5 mins easy
5 mins at "as fast as I can", 5 mins easy
Cool down
Actual Mileage: 0.8 miles walking warm up, 4.3 miles for the "workout" and 0.4 miles walking cool down.
Route: I was on a treadmill so I could hit the paces properly.
Execution:
Walking warm up: 0.8 miles, I started at 3.0mph and jacked it 0.1mph every couple of minutes.
5 mins easy running, 4.2mph- just to get things started
15mins at 5.6mph or 10:42/mile. First couple minutes felt like death and then it was all "wow, I could actually go faster than this if I needed to. Okay" Followed by 5mins at 4.2mph
10mins at 6.0mph or 10:00/mile. Again, the beginning sucked followed by "okay, this is faster but I'm doing okay here, just see how far I can get" Followed by 5mins at 4.2mph
4 mins at 6.2mph or 9:40/mile and the last 1mins at 6.3mph or 9:32/mile
5 mins easy running
Walking cooldown going the other way with the speed.
From today, I learned: This was the best attitude I've had almost any workout I've tried. I was open to the pain and learning from the pain, and really just wanted to get this thing right. It was a hard workout, and not one I'd like to do often but I can do it. Doing it right made me feel great.
Bonus: I told my coach I was so happy for myself to get this one right!
15 mins at 10:45/mile, 5 mins easy
10 mins at 10:00/mile, 5 mins easy
5 mins at "as fast as I can", 5 mins easy
Cool down
Actual Mileage: 0.8 miles walking warm up, 4.3 miles for the "workout" and 0.4 miles walking cool down.
Route: I was on a treadmill so I could hit the paces properly.
Execution:
Walking warm up: 0.8 miles, I started at 3.0mph and jacked it 0.1mph every couple of minutes.
5 mins easy running, 4.2mph- just to get things started
15mins at 5.6mph or 10:42/mile. First couple minutes felt like death and then it was all "wow, I could actually go faster than this if I needed to. Okay" Followed by 5mins at 4.2mph
10mins at 6.0mph or 10:00/mile. Again, the beginning sucked followed by "okay, this is faster but I'm doing okay here, just see how far I can get" Followed by 5mins at 4.2mph
4 mins at 6.2mph or 9:40/mile and the last 1mins at 6.3mph or 9:32/mile
5 mins easy running
Walking cooldown going the other way with the speed.
From today, I learned: This was the best attitude I've had almost any workout I've tried. I was open to the pain and learning from the pain, and really just wanted to get this thing right. It was a hard workout, and not one I'd like to do often but I can do it. Doing it right made me feel great.
Bonus: I told my coach I was so happy for myself to get this one right!
19.8.19
TC 10K - 8 Weeks To Go
Sunday planned: Run 1 miles
Sunday actual: Walked 1 mile, ran 1.16 miles, walked 1 mile home
From today, I learned: I got up in the morning just thinking I'd run, but then I'm all "I could walk to the marsh and run there" So that's what happened. Then I had donuts for breakfast.
Monday planned: 4 miles easy
Monday actual: 4.22 miles in the morning. Tuesday weights in the afternoon becuase I have scheduling issues this week.
From today, I learned: This was actually a fun run. I literally tried to stop and enjoy the flowers because it was an easy day.
Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: 1.35 miles in the morning.
From today, I learned: Getting up early paid off.
Wednesday planned: Hill repeats
Wednesday actual: Hill repeats in Cincinnati. Same route as here.
From today, I learned: That hill is crazy steep.
Thursday planned: Run 1 miles, Thursday weights
Thursday actual: 1.21 miles in the morning. No weights because I'm on vacation.
From today, I learned: It's hot in Cincinnati. Also I wished I'd worn clean clothes because I ran into a neighbor of Mom and Dad who actually wanted to hug me.
Friday planned: 4 miles easy
Friday actual: 1.25 miles in the morning.
From today, I learned: There was no way I was running 4 miles this morning. Sometimes it's better to rest.
Saturday planned: 6 miles, middle 2 at race pace
Saturday actual: 6 miles, middle 2 at 9:55 and 10:15/mile, so not perfect but definitely a solid effort.
From today, I learned: I learned how to 'pace' myself on the open road and not rely on a treadmill. This was also a great effort for mental toughness.
Bonus 1 mile walk back to the car.
Sunday actual: Walked 1 mile, ran 1.16 miles, walked 1 mile home
From today, I learned: I got up in the morning just thinking I'd run, but then I'm all "I could walk to the marsh and run there" So that's what happened. Then I had donuts for breakfast.
Monday planned: 4 miles easy
Monday actual: 4.22 miles in the morning. Tuesday weights in the afternoon becuase I have scheduling issues this week.
From today, I learned: This was actually a fun run. I literally tried to stop and enjoy the flowers because it was an easy day.
Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: 1.35 miles in the morning.
From today, I learned: Getting up early paid off.
Wednesday planned: Hill repeats
Wednesday actual: Hill repeats in Cincinnati. Same route as here.
From today, I learned: That hill is crazy steep.
Thursday planned: Run 1 miles, Thursday weights
Thursday actual: 1.21 miles in the morning. No weights because I'm on vacation.
From today, I learned: It's hot in Cincinnati. Also I wished I'd worn clean clothes because I ran into a neighbor of Mom and Dad who actually wanted to hug me.
Friday planned: 4 miles easy
Friday actual: 1.25 miles in the morning.
From today, I learned: There was no way I was running 4 miles this morning. Sometimes it's better to rest.
Saturday planned: 6 miles, middle 2 at race pace
Saturday actual: 6 miles, middle 2 at 9:55 and 10:15/mile, so not perfect but definitely a solid effort.
From today, I learned: I learned how to 'pace' myself on the open road and not rely on a treadmill. This was also a great effort for mental toughness.
Bonus 1 mile walk back to the car.
12.8.19
Long Run Saturday: Pickups in the rain
Plan: 2 miles easy; 4x 4:00 at 9:50/mile, 4:00 easy, cool down
Actual Mileage: 6.7 miles
Route: Along Victory Memorial and Crystal Lake (which is actually in Robbinsdale)
Weather: 60s and rainy. It wasn't terribly windy but there was some wind on the way out.
Execution:
Warm up/2 miles easy: This took longer than I thought. Stop 1 was talking to a friend walking her dogs. Stop 2 was for a train. Stop 3 was an actual stop light. Then I got moving okay
Faster sets: My goal was to see what running a 9:50/mile "feels like" on the road. I can do it when the treadmill is telling me how fast to go, but I need to learn to do that myself. I tried to glance at my pace every 30 or 40 paces to get an idea, but not to go insane looking at my watch. If I was on pace great. If I was too slow, I'd try to pick it up and not panic.
Set 1: 9:38/mile. This one felt good, and it ended on a downhill which was nice. I had to hold my body "stiffer" but also "more springy" than normal to hit this pace, and I was able to run without dying the slow set after it.
Set 2: 10:09/mile. This one was up a hill. So I told myself "see what it feels like to run fast up hill" and "see if you can hit this pace up hill" I couldn't really, so that's an area I'll need to work on before race day. I'm not sure if I don't have that pace up hill, or I have it but I'm afraid to use it, or I have it but I don't know what it feels like. Probably a bit of the last two.
Set 3: 10:03/mile Just feeling a little tired. It's close to the right pace but not perfect. At the end of this set I came to the steepest hill on the route. I walked it for my slow set. I just could not...
Set 4: 9:40/mile I told myself to really go for this one because I only had the cool down left after. It was hard but not insane, and I was able to run the cool down, and see yet another train.
From today, I learned: Having a positive attitude and viewing this as a chance to learn really opened me up on this run. Instead of "I have to get this perfect" it was "see how much you can do and what you can learn about how the pace feels" and it was a great opportunity.
Bonus: Did I mention the rain?
Actual Mileage: 6.7 miles
Route: Along Victory Memorial and Crystal Lake (which is actually in Robbinsdale)
Weather: 60s and rainy. It wasn't terribly windy but there was some wind on the way out.
Warm up/2 miles easy: This took longer than I thought. Stop 1 was talking to a friend walking her dogs. Stop 2 was for a train. Stop 3 was an actual stop light. Then I got moving okay
Faster sets: My goal was to see what running a 9:50/mile "feels like" on the road. I can do it when the treadmill is telling me how fast to go, but I need to learn to do that myself. I tried to glance at my pace every 30 or 40 paces to get an idea, but not to go insane looking at my watch. If I was on pace great. If I was too slow, I'd try to pick it up and not panic.
Set 1: 9:38/mile. This one felt good, and it ended on a downhill which was nice. I had to hold my body "stiffer" but also "more springy" than normal to hit this pace, and I was able to run without dying the slow set after it.
Set 2: 10:09/mile. This one was up a hill. So I told myself "see what it feels like to run fast up hill" and "see if you can hit this pace up hill" I couldn't really, so that's an area I'll need to work on before race day. I'm not sure if I don't have that pace up hill, or I have it but I'm afraid to use it, or I have it but I don't know what it feels like. Probably a bit of the last two.
Set 3: 10:03/mile Just feeling a little tired. It's close to the right pace but not perfect. At the end of this set I came to the steepest hill on the route. I walked it for my slow set. I just could not...
Set 4: 9:40/mile I told myself to really go for this one because I only had the cool down left after. It was hard but not insane, and I was able to run the cool down, and see yet another train.
11.8.19
TC 10K - 9 Weeks To Go
Sunday planned: Run 1 miles
Sunday actual: 1.2 miles in the morning.
From today, I learned: It is soooo hot.
Monday planned: Tempo workout
Monday actual: 0.75 miles walking warm up; Tempo workout completed correctly; 0.75 miles walking cool down
From today, I learned: A positive and curious attitude make my body stronger!
Tuesday planned: Run 1 miles; Tuesday Weights
Tuesday actual: 1.19 miles in the morning. Tuesday weights and abs in the afternoon.
From today, I learned: I was glad I did this outside in the morning.
Wednesday planned: 4 miles easy
Wednesday actual: 1.26 miles in the morning in 105% humidity
From today, I learned: I looked at the weather and swapped Wednesday/Thursday runs.
Thursday planned: Run 1 miles; Thursday Weights
Thursday actual: 4.15 miles in the morning. Thursday weights and bonus abs in the afternoon. Bonus walk with Dungeon Master in the evening.
From today, I learned: The best thing I can say about this run is I did not poop my pants. But that's not the worst thing to say about any run.
Friday planned: 3 miles easy
Friday actual: 3.47 miles in the morning
From today, I learned: I picked this route for the shade.
Saturday planned: Long run with tempo work
Saturday actual: 6.7 miles with tempo work in the middle.
From today, I learned: Again, a positive attitude helped me see this not perfect workout as a great building block.
Sunday actual: 1.2 miles in the morning.
From today, I learned: It is soooo hot.
Monday actual: 0.75 miles walking warm up; Tempo workout completed correctly; 0.75 miles walking cool down
From today, I learned: A positive and curious attitude make my body stronger!
Tuesday planned: Run 1 miles; Tuesday Weights
Tuesday actual: 1.19 miles in the morning. Tuesday weights and abs in the afternoon.
From today, I learned: I was glad I did this outside in the morning.
Wednesday planned: 4 miles easy
Wednesday actual: 1.26 miles in the morning in 105% humidity
From today, I learned: I looked at the weather and swapped Wednesday/Thursday runs.
Thursday actual: 4.15 miles in the morning. Thursday weights and bonus abs in the afternoon. Bonus walk with Dungeon Master in the evening.
From today, I learned: The best thing I can say about this run is I did not poop my pants. But that's not the worst thing to say about any run.
Friday planned: 3 miles easy
Friday actual: 3.47 miles in the morning
From today, I learned: I picked this route for the shade.
Saturday actual: 6.7 miles with tempo work in the middle.
From today, I learned: Again, a positive attitude helped me see this not perfect workout as a great building block.
6.8.19
Quality Miles Monday: A Positive Attitude Makes the Workout
Plan: Warm up; 6x 3:00 at 9:50/mile, 2:00 easy, Cool Down
Actual Mileage: 3 miles on the treadmill plus walking warm up and cool down
Route: I did this on a treadmill so I could know I was hitting the paces properly
Weather: That would be the other reason I did this one on the treadmill
Execution:What really happened (paces from the watch are obviously wrong here)
Warm up: Walked 0.75 miles on the treadmill, jacking the speed from 3.0mph to 3.6mph or so, over roughly 15 minutes. Also, I finished an audio book and switched to "speed music".
Work out:
5:00 of building up
3:00 at 6.2mph, 2:00 at 4.2mph X6 sets. Set 1 was the hardest, after that I got my head around the situation. It felt both harder/faster paced, and also more 'relaxed/shoulder down the back' than I expected.
Then, cooling down for 0.75 miles, also walking
From today, I learned: I approached this like "I wonder how this pace will feel?" and "how many sets/minutes can I do?" Which was a much better attitude than "OMG, I will fly off the back of the treadmill and break all my teeth" (obviously also a thought I had). So, I'm trying to bring a good attitude to these harder workouts.
Bonus: I did a 'leg day' workout afterwards and did not pass out.
Actual Mileage: 3 miles on the treadmill plus walking warm up and cool down
Route: I did this on a treadmill so I could know I was hitting the paces properly
Weather: That would be the other reason I did this one on the treadmill
Warm up: Walked 0.75 miles on the treadmill, jacking the speed from 3.0mph to 3.6mph or so, over roughly 15 minutes. Also, I finished an audio book and switched to "speed music".
Work out:
5:00 of building up
3:00 at 6.2mph, 2:00 at 4.2mph X6 sets. Set 1 was the hardest, after that I got my head around the situation. It felt both harder/faster paced, and also more 'relaxed/shoulder down the back' than I expected.
Then, cooling down for 0.75 miles, also walking
Bonus: I did a 'leg day' workout afterwards and did not pass out.
4.8.19
TC 10K - 10 Weeks To Go
Sunday planned: Run 1 miles
Sunday actual: 1.19 miles.
From today, I learned: This was a "weather channel says it won't rain" kind of day.
Monday planned: Tempo Run
Monday actual: Tempo run completed. Not at the exact pace my coach wanted, but, you know, done.
From today, I learned: To ask my coach why I can't pace myself properly outside.
Update: I wrote a separate post about this run called "I can't pace myself" and I'm already like "no, this is just a good opportunity to see what all these different paces feel like". So, I guess I'm already making lemonade over here.
Tuesday planned: Run 1 miles, Tuesday Weights
Tuesday actual: 1.23 miles in the morning. Tuesday weights and Tuesday abs in the afternoon
From today, I learned: I was actually bummed I didn't get to run longer because it is GLORIOUS out.
Bonus for today: This is why runners fear bears!.
Wednesday planned: 4 miles easy
Wednesday actual: 4.96 miles plus bonus leg exercises in the morning
From today, I learned: This run was glorious. The weather was perfect. I felt good. It was great!
Thursday planned: Run 1 miles, Thursday weights
Thursday actual: 1.25 miles on the treadmill. Thursday weights done. Bonus walk with Dungeon Master.
From today, I learned: Sometimes a run on the treadmill feels great.
Friday planned: 4 miles easy
Friday actual: 4.5 miles in hilly Buffalo MN, in the afternoon heat.
From today, I learned: I told my coach I felt like I didn't have enough power on hills, so she told me to run more hills. Here I am. It was hot.
Saturday planned: 7 miles long run
Saturday actual: 7 miles inside on the track listening to a book.
From today, I learned: This was a lesson in negative and positive emotions. I felt lousy in the beginning but I was able to get all the laps in I wanted, and keep going. It actually reminded me of the very very bad place I found early in the Flying Pig marathon. So, good note to me that the beginning of the race may be the hardest.
Sunday actual: 1.19 miles.
From today, I learned: This was a "weather channel says it won't rain" kind of day.
Monday planned: Tempo Run
Monday actual: Tempo run completed. Not at the exact pace my coach wanted, but, you know, done.
From today, I learned: To ask my coach why I can't pace myself properly outside.
Update: I wrote a separate post about this run called "I can't pace myself" and I'm already like "no, this is just a good opportunity to see what all these different paces feel like". So, I guess I'm already making lemonade over here.
Tuesday planned: Run 1 miles, Tuesday Weights
Tuesday actual: 1.23 miles in the morning. Tuesday weights and Tuesday abs in the afternoon
From today, I learned: I was actually bummed I didn't get to run longer because it is GLORIOUS out.
Bonus for today: This is why runners fear bears!.
Wednesday planned: 4 miles easy
Wednesday actual: 4.96 miles plus bonus leg exercises in the morning
From today, I learned: This run was glorious. The weather was perfect. I felt good. It was great!
Thursday planned: Run 1 miles, Thursday weights
Thursday actual: 1.25 miles on the treadmill. Thursday weights done. Bonus walk with Dungeon Master.
From today, I learned: Sometimes a run on the treadmill feels great.
Friday planned: 4 miles easy
Friday actual: 4.5 miles in hilly Buffalo MN, in the afternoon heat.
From today, I learned: I told my coach I felt like I didn't have enough power on hills, so she told me to run more hills. Here I am. It was hot.
Saturday planned: 7 miles long run
Saturday actual: 7 miles inside on the track listening to a book.
From today, I learned: This was a lesson in negative and positive emotions. I felt lousy in the beginning but I was able to get all the laps in I wanted, and keep going. It actually reminded me of the very very bad place I found early in the Flying Pig marathon. So, good note to me that the beginning of the race may be the hardest.
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