TC 10K - 2 Weeks to Go

Sunday planned: Run 1 miles
Sunday actual: Run 1.18 miles, walk 2 miles
From today, I learned: I had a much better warm up than yesterday.  So that's progress.

Monday planned: Quality workout
Monday actual: Tempo workout on the treadmill done.  Early but not at the very crack of dawn. Bonus abs and leg day.
From today, I learned: Getting out of bed was the hardest part of this workout.  No joke.

Tuesday planned: Run 1 miles; Tuesday weights
Tuesday actual: 1.3 miles on the treadmill.  Tuesday weights and abs done.
From today, I learned: It's always hard to run after weight lifting.  Sometimes I feel like the treadmill is going way too slow.

Wednesday planned: 5 miles easy
Wednesday actual: 4.34 miles done in the morning, listening to an audio book about investing.
From today, I learned: I did this one in the dark, because my body woke me up naturally at 5am.

Thursday planned: 4 miles easy; Thursday weights
Thursday actual: 5.19 miles; Thursday weights.  (Mileage is swapped for yesterday.)
From today, I learned: I ran by my coach this morning, we were going opposite directions though.  I had a bonus walk with Dungeon Master in the evening.

Friday planned: 4 miles easy
Friday actual: 5.15 miles in the middle of the day listening to a book.
From today, I learned: I felt like garbage starting this run, but felt better as I went on, so I went a bit long.

Saturday planned: 5 miles easy
Saturday actual: 4.99 miles of trying to outrun a headache
From today, I learned: It is sort of possible to outrun a headache.

Quality Miles Monday: The Three Two workout

Plan: Warm up; 6x 3:00 at race pace, 2:00 easy, cool down
Actual Mileage: 0.75 miles walking warm up; 3.85 miles working out.  No cool down because I had to, um, jump off the treadmill for a moment.
Route: Treadmill!   Actual paces were
First 10 mins started at 4.1mph and went up 0.1mph every 2mins as a running warm up after the walking warmup.
3:00 at 6.2mph, 2:00 at 4.5mph
3:00 at 6.2mph, 2:00 at 4.6mph
3:00 at 6.2mph, 2:00 at 4.7mph
3:00 at 6.2mph, 2:00 at 4.8mph
3:00 at 6.2mph, 2:00 at 4.9mph
3:00 at 6.2mph, 2:00 at 5.0mph
And then I gradually backed off the pace from 5.0mph down as my cool down.  But I had to abort the cool down and go handle some other business instead.
High Points of the workout: I felt like I could do this all day.  My pace felt smooth.  Even as I made the 'easy' times harder, they felt like a rest. Coach asked me my favorite workout of the actual workouts and this may be it.  Or maybe it was just having a good day.
Struggles of the workout: Keeping it real here.  I almost did not get out of bed for this.  Hardest part of today was waking up.  And then trying not to poop my pants, but we're all good there.
From the high points, I learned: I practiced staying calm even when my lungs were burning.  I'll need that on race day.
From the struggles, I learned: I'm glad I didn't let myself go back to sleep. Because here we were at 9am and my workout is all done for the day.
Next steps: As I was running, I started thinking about the last time I really raced hard, and how excited I was for that race, and how excited I was about being on the pain train the entire time.  Really. I could not wait.  So, I'm putting myself in that head space again.  Ride the pain train.  It'll be great!
Bonus: I did legs and abs today, since I didn't really do a good cool down on the treadmill.

TC 10K - 3 Weeks to Go

Sunday planned: Run 1 miles
Sunday actual: 1.24 miles.  Bonus 3 miles walk with Dungeon Master. Leg day.
From today, I learned: Just running in the heat in advance of tomorrow.

Monday planned: Quality workout
Monday actual: Quality workout 3x1 mile at race pace with coach. 
From today, I learned: I got to meet my coach in real life!

Tuesday planned: Run 1 miles; Tuesday weights
Tuesday actual: 1.3 miles on the treadmill.  Tuesday weights done.  Tuesday abs done.
From today, I learned: I did heavy squats with my knees banded today, and that was the correct cue for me.  I think my form was much better.

Wednesday planned: 6 miles easy
Wednesday actual: 4.24 miles in the middle of the day.  Listening to a book.
From today, I learned: This was a fun run.  I like the reading/running combo.

Thursday planned: 4 miles easy; Thursday weights
Thursday actual: 5.89 miles (6 miles run from yesterday); Thursday weights
From today, I learned: This was a nice/easy run, but my legs felt tired because I lifted weights first

Friday planned: 4 miles easy
Friday actual: 4.38 miles in the heat
From today, I learned: This run was all about "where is the shade?"  Literally, that's all I wanted, the whole time.

Saturday planned: 6 miles long run
Saturday actual: 6.7 miles over the tracks and around the lake in Robbinsdale.
From today, I learned: I learned how to complain about a train blocking the road for too long. Or, I made an attempt by emailing 311.

6 miles in the "it won't rain"

Plan: 6 miles easy
Actual Mileage: 6.7 miles

Route: Over the tracks, along Victory Memorial Parkway and around Crystal Lake
Weather: Weather channel said it wouldn't rain. That was a lie, but it didn't rain a lot.
High Points of the workout: I started going harder and harder at the end.  Just to let myself get used to the feeling of going hard and not panicking.

Struggles of the workout: I was really stiff when I started out.  Super stiff.

From the high points, I learned: Go hard.  It can be fun.
From the struggles, I learned: Perhaps I should, like, do a warm up?  I mean, really, this is one of the things I improved a lot for weight lifting.  I do a much longer warm up now.  Maybe I should think about doing one for running.
Next steps: I'm sure I'll be on YouTube all day thinking about running warm ups.

Bonus: I learned how to use 311 to complain about a train blocking an intersection for too long.

Quality Miles Monday: Running with coach

Plan: Warm up.  3x 1 mile at race pace; 5:00 easy.  Cool down

Actual Mileage:  5.90 miles

Route: Out and back through Loring Park and on the Cedar Lake Trail

Weather: Super hot.  It was about 85* with humidity but there was also wind.  We are having what Minnesota calls "second summer".  It's the season right after "false fall".

High Points of the workout: The first mile went well and was smoother than I expected.  Coach was telling me to slow down so that was nice.

Struggles of the workout: The second mile felt hard.  The third mile felt slightly better until I felt like I was going to poop my pants.  So I had to decide how exactly I was going to embarrass myself with Coach.  Either stop the third set early or have a different issue.

From the high points, I learned: The beginning of the race may feel okay.  I need to watch my pacing.  It was much easier to not go out like a nut with someone else there.

From the struggles, I learned: The rest of the race is going to be hard. I will need to keep working so it doesn't hit me like a truck.

Next steps: I think I could've prepared for this run more mentally.  In my head I was all "Oh, I'm going to have someone to run with so it won't be so bad."  No.  WTF.  It's still crazy hard work.  So I will still need to do all the normal 'mental' work ahead of the race.  Picturing things going well, and thinking how I want to react if something doesn't go as expected.

Bonus: I kept thinking of all these things I wanted to tell my coach  except I was super out of breath and couldn't talk.  I was saying "me being quiet doesn't mean I'm grumpy" At least we know I was working because that was not my conversation pace!

Never Have I Ever...

Taking the Long Way Home wants to know all the rules I've broken while running:

Never Have I Ever:

Banditted a race: Definitely.  The most memorable one I straight up did not pay for was one of those night color/light runs that costs like $60/person, has no chips, and is super  crowded.  It was so crazy busy I just lined up with my friends and had my jacket on so no one noticed that I didn't have a bib. I did not feel bad.

Performed a snot rocket/farmer blow: How is this even a question?

Tripped when running and was seen: The most memorable time was when I fell head over heels and some guy stopped and was looking at me.  I was like "yeah, come back, I need your help". It's better to fall when only one person can see you because they stop.  If it's a crowd everyone ignores you.

Gone #1 outside when running: Yes.

Gone #2 outside when running: Yes. The first time I had to do this it really freaked me out.  I've gotten much calmer since then.

Stopped to use a construction port o pot: For sure.

Had a black toenail from running: I definitely did after running Amsterdam, but generally I've been pretty lucky.

Painted nail polish on a toe where a nail used to be: I've had black nails but haven't yet lost any.

Worn bandaids on my nipples: No.  I feel like this is a guy thing.

Owned more than 5 pairs of running shoes at once: Yes.

Literally run errands: Yes. I have.  But it really depends on the errands.  Like, I've never just run over to the grocery store.

Stopped running and; walked home: Yes.

Stopped running and; called for a ride: Not yet.

Worn more than one running watch at a time: No. But I have definitely run a watch and multiple apps on my phone.

Run after 10pm or before 5am: Yes.  Both?  Have we talked about all the times I've run Ragnar?

Run with a dog: Yes.  This is a rare thing, but it has happened.

Puked from running: Yes.  After one of the Flying Pig Halfs.

Slept in my running clothes:  Again.  Have we talked about Ragnar?
Run in a costume: Yes.  Many times.

Run a beer mile: I mean, no.  But, Ragnar?  Also, Brew to Brew?

Planned a vacation around a race: Of course!  Amsterdam and a few trips to Cincinnati.

TC 10K - 4 Weeks To Go

So I had this post almost completely ready to go and then suddenly, it was blank.  Sigh.

Sunday: 3.3 miles in the afternoon.  I honestly wasn't sure this would happen though, so go me!
Monday: 3.9 miles on the treadmill doing a tempo workout.  Plus bonus walking before and after the workout and bonus abs.
Tuesday: 5.85 miles in the morning, Tuesday weights.  Weights were actually done before the run due to sunrise times and not wanting to run parts of this in the dark. 
Wednesday: 4.2 miles in the afternoon.  With a poop break.  That could've been much worse.
Thursday: 1.3 miles on the treadmill. Thursday weights.
Friday: 3.2 miles in the morning.  First headlight run of the year.  After this I started shopping for more reflective gear! 
Saturday: 6.3 miles, long run with tempo miles at Palmer Lake.

Long Run Saturday

Plan: 6 miles; middle 2 miles at race pace

Actual Mileage: 6.3 miles, plus 0.3 miles walking back to the car

Route: Two laps around Palmer Lake plus a walking cool down.

Weather: Low 60s and a touch of wind

Wardrobe: I wore a dark blue shirt because the sun is shining and I wanted to feel the heat and the solar power.

High Points of the workout: First "fast" mile felt strong.

From the high points, I learned:  I actually was probably going too fast at some points.  My pacing was really uneven.

Struggles of the workout: Second "fast" mile was a struggle. I felt like I slowed down but I definitely tried to keep kicking.

From the struggles, I learned: I kept a good attitude in my head, after an initial "I can't kick that hard for that long" I was all "if you think you can't or you think you can, you're right" and then I tried harder.  So that was positive.

Next steps: I told my coach I am definitely looking forward to running with her.  I think having another person around to pace off of will be a real boost for me.  Looking at this has also helped me understand why I like doing these fast paced workouts on the treadmill.  My pacing doesn't get nearly as screwed up.
 

Bonus: I did leg day exercises after the run and then walked back to my car.

Quality Miles Monday: Half Mile Repeats

Plan: 4x0.5 miles at 10:00/mile, 0.25 miles easy

Actual Mileage:
0.75miles walking warm up
4 miles - actual work out including 0.5 miles running cool down
0.25 miles walking cool down

Route: I did this on the treadmill.

Execution:
0.75 miles walking warm up, watch off.  Starting at 3.0mph and going eventually up to 3.6mph
0.5 miles 'warm up' running going from 4.2 to 4.4mph
Sets 1, 2, and 3 were 0.5 miles at 6.1mph or 9:50/mile, and 0.25 miles at 4.4mph (I think)
Set 4 started at 6.1mph until half way, and then incrementally got jacked up all the way to 6.6mph, but most of it was at 6.1 and 6.2mph.
Running cool down was starting at 4.9mph and basically going down 0.1mph every 0.1 miles, until I got to 4 miles.
0.25 miles walking cool down.
Bonus abs workout as well

From today, I learned: My first point here is that I legit took out my ear buds for this workout.  It was easier for me to count my paces and stay in a rhythm that way.
Second point is I tried to focus on having 'light' footsteps.  The first set, I felt like my foot was slapping the treadmill or something.
Third point is that I really tried to not have "chicken wings" on the treadmill.  Which is an issue I've noted in the past as well.  I did try to tuck in and stay compact.
Fourth point is that I'm glad I could keep running after the fourth set.  Even though part of me was all "how am I going to run a whole race faster than this?!?" 

Bonus: The showers at the gym are not fixed.  Apparently they'll be done tomorrow.

TC 10K - 5 Weeks to Go

Sunday planned: 3 miles easy
Sunday actual: 1.19 miles after walking around the state fair all day with Olive.
From today, I learned: Coach totally understood why I did not do this workout as written!

Monday planned: Quality workout
Monday actual: Run 5 miles easy, in circles, listening to an audio book.  In the heat.
From today, I learned: I was in my bliss.  I loved the book.  The heat didn't bother me.

Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: 1.25 miles.  Tuesday weights.  Bonus Tuesday Abs
From today, I learned: It was a gorgeous looking day outside but the winds were 25mph, so I ran on the treadmill.

Wednesday planned: 5 miles easy
Wednesday actual: Quality workout, swapped with Monday
From today, I learned: This workout always looks easier than it is. It's always hard.  But it may be one I just keep doing forever to get better at it.

Thursday planned: Run 1 miles, Thursday weights
Thursday actual: Run 4.5 miles on Blue Hill trail.  Thursday weights.  Bonus leg exercises
From today, I learned: My biggest learning was lifting weights.  I did my normal warm up and then basically ran through it again, and I felt a big difference when I got to the actual weights.  It was easier for me to keep my knees/toes in the right position.

Friday planned: 4 miles easy
Friday actual: 1.2 miles in the morning before work
From today, I learned: I had a great run yesterday.  I'm okay with taking it easy today.

Saturday planned: 7 miles long run
Saturday actual: 7.1 miles, back and forth around Lake Nokomis.  This is after a 3 mile bonus walk and checking out Monarch Festival with Dungeon Master.  I stretched after the run and then again in the evening.
From today, I learned: This wound up not on purpose being a progression run.  The last running mile I was like "just go hard to that tree" and then "now go hard to the next tree" all the way around the lake. 

Quality Wednesday: This workout still looks easier than it is

Plan: Warm up, then sets of 5, 4, 3, 2, 1 minutes at progressively faster speeds with 2mins in between for rests.  Cool down.
Actual Mileage: 2.5 miles running, 1 miles for a warm up and cool down
Route: Warm up and cool down were on the track.  The main sets were on the treadmill for speed accuracy. 
Execution: I decided, because this workout looks mild on paper, that I'd try to run each set slightly faster than the first time I ran this workout.  So, what happened was
5:00 at 5.8mph or 10:21/mile
4:00 at 6.1mph or 9:50/mile
3:00 at 6.1mph or 9:50/mile
2:00 at 6.3mph or 9:31/mile, and this is about where I tore my headsets out because music was making things worse
1:00 at either 6.3 or 6.4mph, I honestly can't remember which.  Again, in silence because music was not helping my rhythm at that point.
From today, I learned: This workout always looks much milder than it really is.  I think I would've done better with a longer workout on the treadmill before I started jacking up the speed.
I'm proud of myself for trying to make this one just slightly harder and sticking with the pain.
Bonus: I did 'leg day' exercises as my warm up as well.

TC 10K - 6 Weeks to Go

Sunday planned: Run 1 miles
Sunday actual: Walk a couple miles, run 1, foam roll
From today, I learned: I'm digging the foam roller

Monday planned: Tempo workout
Monday actual: Tempo workout sort of accomplished.  Foam rolling accomplished
From today, I learned: I tried the hard thing and came up a bit short, but I have time to keep trying

Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: Run 1.3 miles outside.  Bonus plyos after the run, 2:00 only.
Tuesday weights done.  Bonus Tuesday abs also done. 
From today, I learned: Point 1: My 'oustide' route by the gym is 1.3 miles.  My watch gets lost sometimes.
Point 2: There's only 1 working shower at the downtown gym (for women) until after September 6. That was new information for me today.  Luckily the logistics worked out.
Really, I'm proud of myself for trying to get the 'extras' done like abs and trying plyos.

Wednesday planned: Run 5 miles easy
Wednesday actual: 4.5 miles on Blue Hill trail. (Twice in two weeks!)
From today, I learned: I felt like garbage again today. Belatedly I realized that this run and Monday's crap show could be related to current biological needs.  Sigh.

Thursday planned: Run 1 miles, Thursday weights
Thursday actual: 1.17 miles on the Midtwon track.  Thursday weights.
From today, I learned: Point 1 - Downtown womens showers are under construction.  Point 2 - I think it's time to start using the notebook again for weights workouts.

Friday planned: Run 3 miles easy
Friday actual: 3.34 miles in the morning, bonus 'leg day' before the run
From today, I learned: Those leg exercises may or may not be meant to do before a run.  They may not be 'dynamic' enough.

Saturday planned: Long Run
Saturday actual: 8 Miles at Elm Creek.  Bonus 'leg day' workout at the end.
From today, I learned: Something happens on Saturday mornings at Elm Creek.  It's good I got there early.  I said I saw more people today at Elm Creek than all of the other people I have ever seen there, so it was quite a crowd!