Running conditions in January

Warmest Run: Several were at 32*.  This has been a mild January.  It's a welcome reprieve from the last couple of years, though the warm weather comes with some side effects.
Coldest Run: One of my early morning miles was 10*
Favorite Run: I think today.  I ran around the marsh and I could've just kept going and going.
Worst conditions outside: That would be the day we had snow overnight and the trail wasn't cleared yet when I had to run my mile. Based on my shoes, I'm going with January 14.
Other: Y'all, it's the cloudiest January on record. I haven't seen the sun in 10 days.

Get in Gear - 14 Weeks to Go

Sunday planned: Run 1 miles
Sunday actual: 1.5 miles on the track, inside.  2.5 miles walking with dungeon master
From today, I learned: I work the robot outfit.  It was an eye catcher on the track!

Monday planned: 4 miles easy
Monday actual: 4.37 miles.  I wanted to run all day.  Sadly, the sun was going to set eventually so I couldn't make that work. Bonus abs.
From today, I learned: I could see my footprints in the snow, but I could also see where I was like dragging my feet, because the snow was about an inch deep.  There were these scuff marks leading into my foot prints (bonus of running 4 loops around the marsh and having distinctive shoes), so I really focused on picking up my knees and lifting up my feet. Surprise bonus of today's workout!

Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: 1.18 miles.  No weights.
From today, I learned: I feel like blah.

Wednesday planned: Hill repeats
Wednesday actual: Hill repeats done. 
From today, I learned: I still feel like blah, but I ate slightly better today so slightly less blah?

Thursday planned: Run 1 miles, Thursday weights
Thursday actual: Run 1 mile, no weights. I still feel like blah.
From today, I learned: Captain Smiley cooked me supper tonight so that was awesome.

Friday planned: Run 4 miles easy
Friday actual: Run 1 miles in the morning.
From today, I learned: OMG, will I ever feel better?

Saturday planned: Long run (at least 6) with 2 miles at goal race pace
Saturday actual: Run 1 miles, have the worst migraine ever.
From today, I learned: Maybe tomorrow will be better?

Quality Miles Wednesday: Hill Day

Plan: 2 miles warm up, 8x 1:00 up the hill hard, rest is back down the hill, 2 miles cool down
Actual Mileage: 5.57 miles

Route: I was out on the Rum River trail which was in decent shape when I started.  The salt truck came by about 20 minutes into the run, so the trail was even better on the way back.
Weather: 35* and cloudy.  Winds were out of the south (so strong on the way out, not as bad on the way back)

 Wardrobe: It's that time of year right?
Feet: Wool compression socks and Altras.  I kind of love the Lone Peaks better than these shoes.  A lot better. They are warmer.
Legs: Brooks running pants.
Top: Long sleeve shirt and grey sweatshirt.
Other: Buff on my head.

 High Points of the workout: I mean, I started it and I survived it.
Struggles of the workout: I was just feeling lousy all day. I'd actually woken up early to run in the morning and I was so tired and blah that I just went back to bed and did this in the afternoon. Blah I tell you!
From the high points, I learned: Get it done anyway?
From the struggles, I learned: The hardest part is getting started.
Next steps: I really focused on cadence on this one, more than pace. I have no idea how I did because I haven't looked yet.

 Bonus:Would you like to see what this place looks like without the snow?

Get in Gear - 15 Weeks to Go

Sunday planned: Run 1 miles
Sunday actual: Abs workout from this YouTube video.  That's deceptively hard.
1.18 miles.  It was supposedly 19* but the wind felt might crisp.
Finished with the drills at the beginning of this video.  (Not the whole video, just the first 17:00 or so. 
From today, I learned: I knew the abs would be harder than the video made it seem, but those walking drills were a surprisingly good workout as well. And I see why they do them after the workout and not before.

Monday planned: Quality workout
Monday actual: I am delighted to report this workout was done.  Outside. I didn't totally hit the targets, but on lousy footing I was close, so I'm cool with it.
Bonus abs done - the Eliud Kipchoge version again.
From today, I learned: A positive attitude helped, focusing on effort vs pace helped, and in the future I can think about cadence.

Tuesday planned: Run 1 miles; Tuesday weights
Tuesday actual: 1.2 miles, very slow, snowy run.
Bowerman track drills from the video I linked above. Tuesday weights.
From today, I learned: I learned what time they plow the paths around the school.  I should've gone to the elementary school instead of the junior high because they clearly did that one first!

Wednesday planned: Run 4 miles easy
Wednesday actual: 6 miles easy, outside, listening to an audio book.  Bonus abs.
From today, I learned: I really focused on cadence today, and my book, and staying warm.  Also, planks are getting easier so that's nice.

Thursday planned: Run 1 miles; Thursday weights
Thursday actual: 1.15 miles on the treadmill.  Thursday weights.  Bonus Bowerman walking drills, or whatever those are.
From today, I learned: I need a better weight program for Thursday.

Friday planned: Run 3 miles easy
Friday actual: 4.75 miles on the treadmill with 4x4:00 at 10:20 per mile.  This was supposed to be done on Saturday, and longer, but weather.
From today, I learned: This was a good workout.

Saturday planned: Long run with 4x4:00 at goal race pace
Saturday actual: 1.2 miles in the snow and wind.  Bonus leg day, BTC Leg workout, and Eliud Kipchoge Abs.  Because I am stuck inside all day.
From today, I learned: Running in the snow was hard but the wind was brutal.

Productivity Saturday

So, we had a blizzard.  Or a blizzard-like snow storm. I worked out very early on Friday, saw patients super early, then grocery shopped, and then hunkered down for the evening. 

Today is Saturday.  I decided I wanted today to feel useful rather than sloth-like so I made myself a fairly ambitious to-do list.  I did not hit everything on the list. But I did better than I expected.

Make banana bread: I made these muffins instead of a loaf of bread.  I used coconut flour instead of almond flour. I don't think that should've been a 1:1 substitution.  Doesn't matter.  They are soft and fluffy and all that is good in life.

Change furnace filter: Ok; I can't remember if I did this in January and now I think I did. So I'm skipping that one.

Cut up grapefruit: When I get grapefruit, I like to cut it up like this.  I had a couple of the most beautiful yellow grapefruits in life that needed that treatment today.

Shovel and salt the front and back: We do have a snow removal service.  I like to shovel all the sidewalks and my garage pad after they come by, like a clean up pass.  I tried to shovel this morning and the gale force winds were just making that job pointless.  At 8pm tonight though, the wind had died down.  I did not put down salt because it's too cold.

Cook potatoes: I had sweet potatoes and regular potatoes.  I do a mass baking usually.  I then put them in the freezer in small containers and pull them out one at a time, usually to be finished in bacon grease and eaten with eggs.

Cook chicken/broth: OMG, this chicken just fell off the bone. I love my instant pot.

Cook yogurt: No, I can't make the timing work.  The instant pot is clean though.

Clean the kitchen: I am surprised to report that got done, including wiping off counters but not the floor (because I'll do that when I do the floors tomorrow).  I also took out the compost, which is what gave me the energy to clean up shovel at 8pm at night.

Vacuum up and downstairs: did not happen.  I'm moving that to tomorrow.

Put stuff from Costco away: I had one bulk item that I needed to just, you know, put away.  It's hard sometimes.  That was actually the first thing that happened today.

Clean all three bathrooms: Happened right after exercising, so I could exercise, clean, and then peel off those clothes ans shower.  I feel like I need a cleaning checklist in Excel, so I can track how often I really do these tasks.

Exercise (meaning run 1 miles, abs, leg exercises, and BTC leg drills).  This happened early, but not early enough because the winds were howling by the time I got out.

Listen to an audio book: Currently listening to Mindfulness in Plain English.  If I had to summarize I'd say "try to meditate, don't panic if you screw it up. That's part of the process."

Watch a movie: (This is a thing that needs to happen around Oscars).  I finished off Beautiful Day in the Neighborhood.  I love Mister Rodgers.  I also kind of love Matthew Rhys.

Make a finance spread sheet: I feel like the first year I made a spread sheet to track running. I've got it made.  I'm just going to use it to track what I spend for now.  We'll see what else I want to use it for as I go.

Make a better kakeibo worksheet for next week: It's another part of the process.  We'll see if I keep both pieces.  I'm liking actually writing stuff down though.  I think it's kind of important.

Send 2 people birthday cards: Done.  I use Ink app for this, so I did not have to leave my house.

Not on my list but also got done: Scheduled my next vacation.  (Wahoo!)

Unload dishwasher: Yes, twice actually, and the third load of dishes is in there ready to go.  I'll turn it on when I head up to bed if I remember.

(Not so) Long Run

Plan: Original plan is 2 miles easy, then 4x 4:00 hard, 4:00 easy, then easy run until 6 miles.
Actual Mileage: 4.75 miles of running.
5-10 mins walking warm up.
16:00 easy running, building to about 4.5mph
4:00 5.8mph, 4:00 4.5mph
4:00 5.8mph, 4:00 4.5mph
4:00 5.8mph, 4:00 4.5mph
4:00 5.9mph, My 'cool down' on the run was starting at 5.0mph, and then going down 0.1mph ever 2 mins until I hit an hour.

Route: Treadmill. The only time I could do this run was at the crack of dawn.  It's too cold to be outside so I was on the mill.  I had to start work pretty early as well as well.  Due to timing it's a shorter mileage than prescribed but the 'meat' of the workout was done properly.
High Points of the workout: I was pleasantly surprised by this workout. It was one of those "I could do this all day" kinds of feelings.
Struggles of the workout: Well, the hardest part of this workout was last night, thinking about waking up in the morning.  Not even going to lie.
I learned: This was a real boost to be able to run hard but not get so tired.
Next steps: Try it outside?
Bonus: My 'back up' plan if I couldn't get up had been to do this before the snowstorm outside.  So glad that didn't happen because that wind outside was frigid.

Quality Miles Monday - A surprise lake run

Plan: Warm up
3 x 1 mile at 10:40 or so, 3:00 break in between each mile
Cool down
Actual Mileage: 4.9 miles with working miles of 10:38, 10:52, and 11:08

Route: Out and back along Lake Nokomis.  I had to start miles 2 and 3 in some pretty specific places to make sure I could get them both in on the 'back' portion of the run.

Weather: 28*.  Winds were 12mph, and the part of the lake closest to Cedar Ave (north and sound ends) is always the coldest.
Wardrobe: True story here.  I'd gone to the dentist in sweats (think athleisure) and brought clothes to run inside at the gym.  But when I drove by Lake Nokomis on the way to the dentist, I was all "it's warm enough, I could run outside.  They plowed the trails." and then I was all "I think I can make this work with the clothes I have".  So I had starter sweatpants, senita shorts (with pockets for my keys because the pants didn't have that), compression socks, blue Asics that I almost never wear running but had good traction, sports bra, long sleeve shirt, sweat shirt, ear band and sometimes gloves.

High Points of the workout: I didn't look at my watch at all during this workout, so I had no idea what my paces were.  I was really pleased when I got home and saw that they were not far off the goal paces my coach laid out.  In wind, cold, and crappy footing, I'll take it. I also see that my heart rate shows a hard effort, so I'm proud of that.What stuck out for me the most was the cadence of the first mile, which turned out to be the fastest of the 3.

Struggles of the workout: Did I mention the footing and the wind coming off the lake? I also had a harder time pushing myself alone than I do when I'm on the track with a lot of other people watching me.

From today I learned: I'm glad I did this one outside.  That surprises me.  I'm glad I focused on effort here versus actual pace. It made it a fun workout for me.  I was able to find a good attitude for this workout, even though this particular one intimidates the heck out of me.

Next steps: I told coach that having endurance to last 'till the end of the workout continues to be a place I can improve.  I was dogging it today by the end.  And then I froze my butt off.
Bonus: I told coach I feel like I can kick my feet up and chill for the rest of the week. The hard workout is done.

Get in Gear - 16 Weeks To Go

Sunday planned: Run 1 Miles
Sunday actual: 1.18 miles.
From today, I learned: It's now Friday, so I'm sure there was something but I can't remember what.

Monday planned: 4 miles, easy
Monday actual: 1.18 miles.
From today, I learned: I felt like garbage today and I really thought the streak would end here.  A nap helped me a lot.

Tuesday planned: Tuesday weights, run 1 miles
Tuesday actual: 1.2 miles outside.  No weights
From today, I learned: Starting to feel better but not great.

Wednesday planned: Quality workout
Wednesday actual: Quality workout done
From today, I learned: I learned the clock at the gym is 15 minutes slow.  Sigh.

Thursday planned: Run 1 miles, Thursday weights
Thursday actual: 4 miles run in the morning, for Monday.  Tuesday weights in the afternoon.
From today, I learned: The weights warm up really helped me feel better.  I wasn't sure how that workout was going to happen when I walked in

Friday planned: 4 miles easy
Friday actual: 6 miles at the "it's too freaking cold" pace. I wanted to do my long run outside. Today it's 20*.  Tomorrow it will be 2*.  Choices were made.
From today, I learned: Not running outside all the time for marathon training has made me soft.

Saturday planned: 6 miles easy
Saturday actual: 4.5 miles, easy, on the track.  2 rounds of abs afterwards
From today, I learned: So far this year, the track has been bearable.  It hasn't been as busy as I'd expected either Saturday morning. 

Surprise Long Run

Plan: Out and back on the parkway.  Turn around is 35th.
Actual Mileage: 6.18 miles.
Route: The parkway.  I was not stopped by trains but it was a close thing.
Weather: Apparently it was 16* for this run. The 7mph winds were for real too.
Wardrobe: I finally have to write about my wardrobe again, because I was cold.
Top: Red long sleeve shirt, puffy vest, windproof jacket
Bottom: Shorts under sweat pants
Feet: Compression socks, second socks, Altra trail shoes. 
Other: My favorite hat, gloves.
High Points of the workout: I went fast.  My long runs are getting faster.
Struggles of the workout: First struggle was the cold. I told my coach I have gone soft since not marathon training. Second struggle was that I think I took the fifth mile too fast, or I was taking it too fast and then slowed down.  I realized I need to "keep going" for the sixth mile because that's how a race would be.  Also, it's too damn cold to slow down.
From this, I learned: Dress warmer on the bottom.  I should've had full tights.  I'm actively trying not to learn much from my pace. I was telling myself "focus on effort.  There's no oxygen in this air so you don't know how fast you'll go when it's warmer".  That's basically true.
Next steps: I do the long run mileage based on what my coach gives me.  I may ask for some longer runs, so I can focus on the 'middle six' and have more of a warm up and cool down incorporated.
Bonus: I loved the out and back on the parkway.  I hadn't been down that far in a long time.

Since moving...

I keep having all these "since I moved" thoughts.  I want them all written down in one place.

Heated blanket - I couldn't find my old heated blanket.  That's one of (thankfully) very few things I just cannot find since the move.  I got a new one at Costco because...

Heat - Captain Smiley wisely told me to install a Nest Thermostat. Then Olive actually helped me install it.  My particular thermostat has a second sensor upstairs, where it gets super hot any time of the year.  When the nest is following the upstairs temperatures, downstairs gets a bit cool.

Computer lap pad - I finally also remembered why I like this lap pad for my computer.  It's so the computer itself isn't sitting on the heated blanket.  Funny how it all comes together sometimes.

Snow removal - I'd seen Captain Smiley's place and I'd seen the alley before I moved in so I wasn't too worried. My garage has a tight angle of approach to the alley.  So I was curious about how the winter was going to go.
I did invest in a snow shovel and I have done some 'clean up' after the snow removal people come with their snow blowers. I want things to look how I want them to look.  My driveway has generally been clear.  Cross fingers, turning angle into the alley has so far been okay.

Driving - I still drive a ton for my job.  I'm now 'after' a few traffic snarls that I used to have to sit in. I feel much less rushed to 'get home before rush hour' now.  That's been a pleasure.

Laundry - I was just having this conversation with someone.  It's so nice to have it right upstairs.  I don't have to wonder if anyone else is using the machines, etc. It does take me longer to do the laundry now, since I can only do one load at a time, but I'm okay with the compromise.

Biking - something I thought I would do a lot up here is ride my bike for pleasure.  (Not in the winter.  I said for pleasure.)  I didn't ride at all this summer.  So, that's something maybe for next year.

Get in Gear - 18 Weeks and 17 Weeks To Go

Apparently I do not blog on vacation.

Sunday Planned: Run 1 miles
Sunday actual: 3.3 miles into Ault Park, 1.5 miles with Dad.
From today, I learned: I slapped a Garmin on Dad today.  His heart rate is really low when he runs.

Monday Planned: Quality workout
Monday actual: 1.7 miles, some of it with Dad
From today, I learned: Vacation apparently has no quality running.  Sigh.

Tuesday Planned: Run 1 miles, Tuesday weights.
Tuesday actual: 2.02 miles, back and forth by Mom and Dad's.  No weights.
From today, I learned: I actually didn't mind the back and forth.

Wednesday Planned: Run 4 miles
Wednesday actual: 3 miles, back and forth by Mom and Dad's. 
From today, I learned: At first I was all "I do my mile" and then it was like "well, I can do two" and then I kept going.

Thursday Planned: Run 1 miles.  Thursday weights.
Thursday actual: 1.45 miles with Dad. 3.29 miles in Ault Park on my own.
From today, I learned: Starting the run is always the hardest part!

Friday Planned: Run 3 miles
Friday actual: 4.66 miles on the roads.
From today, I learned: It became important that I had apple pay on my phone on this run.

Saturday Planned: 5 miles with 1 mile at goal race pace.
Saturday actual: 6 miles with no miles at goal race pace.
From today, I learned: I started that mile too fast, it was not fun.  Running that fast was not fun at all, so I slowed down but still pushed and did have fun.

Sunday Planned: Run 1 miles.
Sunday actual: 3+ miles (hard to say exactly because my watch got a little lost) by Mom and Dad's.
From today, I learned: I told coach I learned from last year when the weather is warm and the footing is good I run  Even if there's nothing on the schedule.

Monday Planned: 3 Miles easy.
Monday actual: 1.18 miles, in the snow.
From today, I learned: See why I ran yesterday?

Tuesday Planned: Run 1 miles, Tuesday weights
Tuesday actual: 1.18 miles outside in the snow.  Tuesday weights were skipped due to I had to tear my house apart looking for something I lost in plain sight, and when I found it the gym was closed for NYE.  I did abs and leg exercises at home.
From today, I learned: I was surprised that the snow people didn't plow my neighbor's sidewalks too.  I thought there was enough snow that they should've done that.

Wednesday Planned: Quality workout
Wednesday actual: 54321 workout completed.  My five minutes set is getting faster and faster.
Bonus spin class to start off the new year, per tradition.  Abs done.
From today, I learned: Have a positive attitude.  Always helps with the treadmill.

Thursday Planned: Run 1 miles, Thursday weights
Thursday actual: 1.3 miles outside.  Because I just couldn't with the treadmill.  Tuesday weights on a Thursday.  Bonus abs.
From today, I learned: I really dialed back on the weights today. I haven't lifted in a while.

Friday Planned: Run 4 miles
Friday actual: 4.07 miles early in the morning.  I was surprised I woke up in time to do this.  Bonus abs.
From today, I learned: The trails are not great.  A bit of ice.  I focused on cadence and had a good time.

Saturday Planned: 7 miles long run with 2-3 at race pace.
Saturday actual: 6 miles long run with two at not quite goal pace, but I'm proud of the effort.  Bonus abs.  Bonus walk with Dungeon Master.  I had six tacos when I was done with this workout, then I took a three hour nap.
From today, I learned:  I was nervous for this workout (what else is new?).  I finally told myself, "It's 12 laps of work, see how many you can do at the right pace" and that was the 'positive attitude' that got me through the workout. 

Long Run Saturday

Plan:
2 miles warm up/easy
1 mile at 'goal race pace' and that was changed by my coach to 10:40/mile
1/2 mile easy
1 mile at 'goal race pace' and that was changed by my coach to 10:40/mile
1/2 mile easy
1 mile run/cool down
Actual Mileage: 1st hard mile was around a 10:30/mile.  2nd hard mile was around a 10:27/mile.  I had issues lapping my watch.

 Route: Inside on the track.  A 10:00 mile is easy to pace on this track.  1/4 lap needs to be done in 25 seconds, 1 lap needs to be done in 100 seconds.  The 1/4 laps are really easy to time because of where the clocks are.
Struggles of the workout: Before the 'hard' part, I was nervous for myself and kind of bargaining.  "try it on the track, you can always go to the treadmill" I finally found a thought that worked for me.
High Points of the workout: I ultimately told myself, there's 12 laps of work and to see how many of those 12 laps I could get right.  I was usually on time or 1 second slow when I was paying attention to 1/4 lap time.
From the high points, I learned: It was good for me to 'feel' this effort.  It wasn't as crazy hard as I thought, though it was work. It's also showing me I need to improve to hit the race pace I want.
From the struggles, I learned: 'Bring a good attitude' is everything.
Next steps: Work on speed? Keep bringing a good attitude. 
Bonus: I did abs after the workout, then changed shoes and walked 3 miles with Dungeon Master.