TC 10 Mile - 2 Weeks to Go and 1 Week to Go

Two weeks to go 
Two weeks to go started with a bad run and the panic attack from hell. Which caused me to do only heart rate based work outs and abandon all else.  Plus, I feel much better for surviving the panic attack.  And when I get done with this damn race training, I want to do all the fun things including all the classes I haven't been to in forever.  ::Phew::


Sunday
Plan: Long Run
Actual: Run 10.15 miles and I don't want to talk about it.  Walk/run 3.3 miles with a friend.  Foam roll and stretch.

Monday
Plan: Run 1 mile, elliptical the rest
Actual: 4.15 miles run outside on my favorite route.  Pity party from yesterday is over.  Today helped me remember that I like to run, and running should only be used to make myself feel good.

Tuesday
Plan: Low heart rate run, elliptical.  Lift weights?  We'll see if I've recovered from Sunday
Actual: 2.3 miles on the treadmill, Avg HR 129 (this was a good run), and then 60 mins on the elliptical.  For many reasons I opted to skip weight lifting.  The one I'll share on here is that the TRX frame is now caught in a construction zone at the gym, and it would've annoyed now.

Wednesday
Plan: 1 mile run
Actual: 1.2 miles run, very early in the morning.  Very early.

Thursday
Plan: 1 mile run, elliptical the rest this can be switched with Saturday if I want
Actual: 5.75 miles run, Avg HR 136.  Bonus spin class for 20 mins or so. 

Friday
Plan: 1 mile run
Actual: 1.21 miles.  Avg HR 126.  For such a low heart rate this was a very fast run.  Mildly encouraged.

Saturday
Plan: Low heart rate run, no more speed.  Maybe Zumba?
Actual: 4.15 miles run and some walking and taking pictures around Lake Hiawatha.  No Zumba.

One week to go
Sunday
Plan: Long Run at Ft Snelling
Actual: No long run.  I woke up not feeling it and thought to myself, "why would I do this when I feel like crap?  Rest will be better"   Instead I ran 2.55 miles to get Ice Cream and then walked 1.5 miles home.

Monday
Plan: 1 mile run, elliptical the rest
Actual: 5 mile run.  It's a gorgeous day and I was not going inside to an elliptical.  I did feel mildly guilty for not doing yesterday's last long run.

Tuesday
Plan: Low heart rate run or 1 mile run and elliptical
Actual: 1.20 miles run, low heart rate.  No elliptical. 

Wednesday
Plan: 1-4 miles run, or 1 mile run and elliptical
Actual: 4.2 miles run with a friend. 

Thursday
Plan: 1 mile run
Actual: 1.2 miles run

Friday
Plan: 1 mile run
Actual: 1.2 miles run, stretching

Saturday
Plan: 1 mile run, cheer for friends in the 5K
Actual: 1.2 miles run, stretching, yoga.  Cheering for all of my friends.  Then I spent the rest of the day watching IM Kona.

TC 10 Mile - 3 Weeks to Go

Sunday
Planned: Long Run
Actual: 12.65 miles.  This was a rough run.  I kept the heart rate in check mostly but it was slower than I wanted.  Perhaps I couldn't made better decisions last night regarding nutrition and fluid intake?

Monday
Planned: Hills or trails
Actual: 3.02 miles, little neighborhood hill route.  Apparently the bad decisions regarding nutrition and fluid continue.  I meant to do a longer

Tuesday
Planned: Low heart rate run, lift weights
Actual: 3.73 miles, Avg HR 138.  15 mins elliptical.  TRX/Kettlebell class. I got started a bit late because work was trying to win today, so I didn't spend as much time on the elliptical as normal.

Wednesday
Planned: 1 mile run
Actual: 1.22 miles.

Thursday
Planned: 6-10 miles.  (I used to make this 8-10 miles and that seemed to be setting myself up for failure.)
Actual: Laid in bed instead of running.  Eventually did 1.23 miles.

Friday
Planned: 1 mile run
Actual: 1.21 miles run, 3.5 miles walk with a friend.

Saturday
Planned: Constant speed 20 mins, 5 recover; 15 mins, 4 recover; 10 mins
Actual: 20 mins at 10:37 pace (this was a mistake); 15 mins at 11:12 pace; 10 mins at 11:25 pace including that massive hill at the end.  I ran the first 20 mins by feel.  Mistake because I took it out way too fast, and it made it hard to hold the pace at the end.  All valuable lessons for race day.

TC 10 Mile - 4 Weeks to Go

This is a Step Back Week.  It was perfectly timed to coincide with my parents visit.  I am so glad I didn't have to fit in a long run while they were here.

Sunday
Planned: Low mileage, low HR
Actual: 4.15 miles, Avg HR 133 (though honestly the HR was all over the place).  Bonus walk around Lake Harriet with the parents.

Monday
Planned: Low mileage, low HR
Actual: 4.15 miles with a friend.  This was a speedier run than I had planned, but I loved the company.  Zumba in the evening with Mom.

Tuesday
Planned: Low HR run, lift weights
Actual: 1.21 miles running, Avg HR 134.  60 mins elliptical.  TRX/Kettlebell class.  Foam roll. The trainer introduced the rowing machine today.  It was much harder the way she does it than the way I'd been doing it.

Wednesday
Planned: 1 mile run
Actual: 1.21 miles, Avg HR 132.  I just ran a 12:45 mile with a heart rate below 140! 

Thursday
Planned: 6+ miles
Actual: 4.12 miles.  So many excuses in my head for doing a short run.  But really, it was a good run and I'm okay with it.

Friday
Planned: 1 mile run
Actual: 1.2 miles run.  Bonus walk at Palmer Lake with a friend. We saw a turtle and called it our spirit animal.

Saturday
Planned: Constant speed 3x10 Mins, 4 mins recovery
Actual: Completed.  Laps were at 10:56, 10:59 and 10:52.  I found myself liking this workout a lot.  Bonus walk at Lake Calhoun with a friend.  Today we saw an Eagle and said that was our spirit animal.

TC 10 Mile - 5 Weeks to Go

Sunday
Planned: Long Run
Actual: 10.91 mile run, Celebrating Franklin Ave Bridge and W River Parkway finally being done with construction.  20 mins kettle bells.  10 mins stretching.  I wanted a run just a bit longer than this route.  Since mileage was a little less, I went a bit harder with the weights.

Monday
Planned: Hills or trails
Actual: 6.61 miles, 50th/Lyndale route.  There were a lot of people out today, biking with kids and walking dogs.  I was glad for the parts of this route that were nowhere near the creek and therefore way less crowded.

Tuesday
Planned: Low heart rate run, lift weights  (am now realizing this has to happen in the morning because I have family coming into town in the evening)
Actual: 2.35 miles treadmill run.

Wednesday
Planned: 1 mile run
Actual: 5.11 miles low heart rate run, Avg HR 138.  28 mins body weight finisher.  Tuesday and Wednesday got flip flopped this week.  I couldn't go to the gym this morning (where the actual weights are), so I did something else.
4X 15 push ups, 15 calf raises each leg, 25 squats, 25 single leg dead lifts each leg; then walking leg raises, walking bicycles, and that twisty motion that I don't have a name for.  The 4 sets of the first stuff was awful.  Never again do I want to do 25 single leg dead lifts per leg 4 times through.  That was forever long.
Update from days later: 4x25 single led dead lifts/leg is too high volume, even without weights.  My ham strings were shot for several days. 

Thursday
Planned: 8-10 miles
Actual: 5.75 miles (or so, GPS had an issue).  This was a hot, and not purposefully high heart rate run.  I was glad when it was over.

Friday
Planned: 1 mile run
Actual: 1.24 miles in the cool morning weather.  Excellent.

Saturday
Planned: Pick speed work or do an easy run
Actual: 4.15 miles easy. It was cool enough I wanted to run, but I was exhausted and didn't feel like speed work.

Long Run Sunday - welcome back W River Pkwy and Franklin Ave Bridge

Plan: Get up when the alarm goes off.  I thought if that happened, everything else would be fine.

Route: Celebrate W River Parkway reopening after two years of being closed, and Franklin Ave bridge reopening after being closed all freaking summer.

Weather: Low 60s and slightly humid to start.  Mid 60s to finish.  I saw a girl wearing a long sleeve shirt when I was running, and I thought, I'd be okay with that.  It was glorious.

Execution:  The main point of this run was to check out the early parts of the 10 mile course and get some practice on the hill up to Franklin Ave.  Makes sense when you see the elevation profile right?  I was really pleased with this run.  Heart rate was low until I needed to, um, stop for a moment. After that I just wanted to be done.  That was the last 1.5 miles so it was cool.  The run was a mile or two shorter than I wanted, route options being what they were.  So when I got back to the gym, I did a few sets of kettle bell lifts, and even practiced squatting with that big fat bar.

Nutrition: I had a few sips of water.  I had chews at miles 4 and 7. Only a couple chews each time.  Note to me for race day - don't drink or eat too much.  This is how you get bloated and sick.

Bonus: The rest of the day I did all of the things, including cooking

• Homemade tomato soup
• Homemade muesli
• Lentil and couscous salad
• Summer Squash Salad
• Laundry
• Dusted/cleaned living room
• Dusted/cleaned bedroom
• Cleaned the kitchen - this almost deserves its own post
• Cleaned the bathroom
• Dinner at the Lowbrow with friends. 
• Watched US Open - Nadal WTF?!?; Monfis - way to go; Sock - shocked you won that set, way to go also

TC 10 Mile - 6 Weeks to go

This is what training while not having good mental health looks like.

Sunday
Planned: Long Run Hill Run
Actual: 5.25 miles of my creek/48/46/44th hill run route.  At 4:48am.  I swapped long run and hill run days this week, so that I could cram in the State Fair on Sunday.

Monday
Planned: Hill Run Long Run
Actual: 11.32 miles, interval run.  No one is more surprised this actually happened than me.

Tuesday
Planned: Low HR run, lift weights
Actual: 1.20 miles.  I felt like crap.

Wednesday
Planned: 1 mile run
Actual: 5.2 miles.  15 mins kettle bells.  This doesn't totally make up for yesterday, but it is a step  in the right direction.  PS - I've accepted what kind of person I am and set my alarm for a late wake up call. That 8-10 miles is happening in the afternoon tomorrow.

Thursday
Planned: 8-10 miles
Actual: 4.1 miles at the end of the day, and it was a miracle that I got that far.  Go ahead, ask me how I'm doing.

Friday
Planned: 1 mile run
Actual: 1.23 miles.  Bonus walk around Palmer Lake with a friend.

Saturday
Planned: W/u; Constant speed 20mins, 5 mins recover; 15 mins, 4 mins recover; 10 mins; c/d
Actual:

• 20 mins at 11:09 pace 
• 15 mins at 11:07 pace
• 10 mins at 11:56 pace. 

I was happy with the first two efforts and exhausted by the last effort which involved a fairly big hill.  I did the run much more by effort than by pace.  I was glad I didn't go out too hard, but also having second thoughts about my goal race pace.

TC 10 Mile - 7 Weeks to Go

Sunday
Planned: Long Run Hill Run
Actual: 7.95 miles, all the hills Cincinnati has to offer.  I don't have a 10-12 mile route in Cincinnati  and it seemed silly not to take advantage of the hills, so I swapped long day with hill day this week.

Monday
Planned: Hill Run  Long Run
Actual: 11.2 miles on the Minnetonka LRT trail.  This was not my favorite run ever, but I was happy to get out and visit this trail.

Tuesday
Planned: Low heart rate run, lift weights
Actual: 6.14 miles, Avg HR 133.  TRX/Kettlebell class.

Wednesday
Planned: 1 mile easy
Actual: 1.21 miles, 8 minute abs.

Thursday
Planned; 8-10 miles, Z3  Run by feel
Actual: 8.01 miles.  Run by feel worked really well.  For the main set Avg HR of 145. Go me!  Quick finisher of 10xsquats, lunges, calf raises, single leg dead lifts.

Friday
Planned: 1 mile easy
Actual: 1.23 miles in the morning before work

Saturday
Planned: Constant speed 2x 20 mins, 5 mins recover
Actual: Set 1 in 11:03/mile,  Set 2 in 11:31/mile.  This was not a good run.  First, I was wearing shorts that ride up like no other and I was wicked uncomfortable.  Second, I started out Set 1 waaaay too fast and paid the price.  I guess that's a good lesson for race day.  I don't know why I have to keep learning it over and over and over this year. 

TC 10 Miler - 8 Weeks to Go

Step Back Week, also vacation week

Sunday
Planned: 1-4 miles easy
Actual: 4.09 miles before vacation started

Monday
Planned: 1-4 miles easy
Actual: 2.05 miles, flat as I could make them which is not very flat.

Tuesday
Planned: 1-4 miles easy, lift weights if I can find them where I am
Actual: 4.72 miles, more hills.  No weights.

Wednesday
Planned: 1-4 miles easy
Actual: 1.32 miles in the pouring rain.  My shoes were wet for two days.

Thursday
Planned: 5-8 miles
Actual: 6.5 miles, hills.  This was a better run than the day before.

Friday
Planned: 1-4 miles easy
Actual: 2.04 miles, easy.

Saturday
Planned: Constant speed 2x15 mins, 5 mins recovery
Actual: Completed.  1st set 10:57 avg pace.  2nd set 11:18 avg pace.  I was a little disappointed in the second set.  I thought I should've been faster, even though it was mostly up hill.  I didn't have the workout programmed into my watch properly, so it wasn't beeping at me when I was going to slow. Sigh.

TC 10 Miler - 9 Weeks to Go

Sunday
Planned: 12-14 miles
Actual: 12.65 miles, post-run foam roll.

Monday
Planned: Hills or trails
Actual: 7.15 miles at Baker Park Reserve (hill running on a paved trail).  I ended this run by jumping in a lake and I think it's the best thing I ever did.

Tuesday
Planned: Low heart rate run, lift weights
Actual: 2.25 miles on the treadmill, Avg HR 135.  60 mins on the elliptical.  TRX/Kettlebell class.

Wednesday
Planned: 1 mile run
Actual: 1.22 miles run.  8 minute abs.  My arms are sore from yesterday. 

Thursday
Planned: 8-10 miles, aim for Z3 I'm cringing as I write this
Actual:  7.95 miles.  Watch me be okay with that last 0.05. 9 minutes abs with a friend at the end.  I did not focus on heart rate.  I let myself go on Monday, and was happy with that effort.  And it was 82* and 80% humidity when I was running, which always skews the heart rate anyways. Despite all that, the run felt great. 

Friday
Planned: 1 mile run
Actual: 1.22 miles, bonus 2 mile walk with friends at lunch

Saturday
Planned: Constant Speed 2x10mins, 5 mins recovery
Actual: Completed, "speed" sections were 10:56 and 10:49 pace.  I am still totally intimidated by these runs and I can't imagine running 10 miles at this pace.  But when I'm out actually doing it, it feels kind of good.  As a bonus I caught the last 20 minutes of Zumba.

Sunday Long Run - Lakes at Sunrise

Plan: I do not have 14 in me today, 12 is okay.  Try to keep same low heart rate thing that happened last week.

Route:  This combination of things is a new route for me, though I've run all the places on the route.  I headed down, along the creek, and then around Lakes Harriet and Calhoun, bake along the Greenway and then home.

Weather: I was told "cloudy" but no such thing happened.  It was in the 60s to low 70s and humid.  But not altogether unpleasant.  The sun was absolutely beating down on me on the Greenway, but it was a gorgeous run.

Execution: I feel like this "running in zone 2" thing has finally clicked in.  With last week and this week, I was able to just lock in to a low heart rate and a slow but regular pace, and just go forever.  Some odd things happened late in the run, a walk break for water and food, and then, um, another stop for other reasons.  Otherwise, I had it pretty much dialed in and I was really pleased with this run.

Nutrition: I did not eat a ton on this run.  I had half a pack of chews left when I got home.  I carried two bottles of water, and finished one.  This is a good thing for me to remember on race day when they have water stops ever mile at the end.

Bonus: Did I mention it was a freaking gorgeous day?

TC 10 Mile - 10 Weeks to go

10 Weeks 'till race day

Sunday
Planned: 10-12 miles
Actual: 11.63 miles at Ft Snelling.  At 5am. Bonus walk around Lake Harriet with Olive later in the day.

Monday
Planned: Hills or trails
Actual: 6.6 miles on the Lyndale/50th hill route.

Tuesday
Plan: Low heart rate run + lift weights
Actual: 60 mins elliptical (because that's always good for low heart rate); 2.2 treadmill miles Avg HR 132; TRX/Kettlebell class.

Wednesday
Plan: 1 mile
Actual: 1.21 miles, 8 minute abs

Thursday
Plan: 8-10 miles
Actual: 4.8 miles on treadmill, 48 mins on the elliptical.  16 mins foam rolling.  Even though this isn't 8 straight miles of running, I'm quite happy with this work out.  The treadmill portion went much better (faster, lower heart rate) than expected and it was quite a confidence builder.  Treadmills at the gym can only be programmed for 1 hour, so after that I switched to the elliptical.

Friday
Plan: 1 mile
Actual: 1.05 miles, and I did not poop my pants but it was a close thing,  I'm calling that a win.

Saturday
Plan: Hills - 2x6 mins.  Or backup is 3x 7mins speed, 4 mins recovery
Actual: 3x 7 mins speed, 4 mins recovery.  Speed laps were 10:51, 10:50 and 10:46.  I'm confused about how I'm going to be able to keep up that pace for 10 miles though.  After the run I did Zumba and some foam rolling.

Sunday Long Run - Ft Snelling

Plan: Run at a low heart rate, walk up the big hill.

Route: I took the Ft Snelling Route today.

Weather: I accidentally woke up at 5am.  Because I hadn't re-set my alarm from last week.  So I stayed up and headed out then.  It was 68* and 80% humidity when I started.  It didn't get much hotter during the run.

Execution: I find myself in the unusual predicament of having to try and run faster to keep my heart rate above 130.  I so do not understand what is happening.  I kept my heart rate in Z2 until around mile 9.  After that my brain kind of gave up and my heart rate went up a bit, but nothing outrageous. I was really pleased with this run, especially the 'go faster' bits.

Nutrition: I did not eat before I ran.  At 5am I couldn't get anything down. I carried two bottles of water, and a bag of gummy chews.  I did eat the chews, finishing them up around mile 9 or 10.  I had a few sips of water whenever I wanted. 

Bonus: I saw this guy up fishing for his breakfast after mile 1.

TCM 10 Miler - 11 weeks to go

Sunday
Planned: 10-12 miles running
Actual: 10.18 miles, going very slow and very hot.  Finisher of 8 minute abs.  I did not go back to sleep after this run, so that's different from yesterday.

Monday
Planned: Hills or trails
Actual: 7.15 miles on paved trails at Baker Park Reserve.  This course is all the hills.  8 Minute Abs.

Tuesday
Planned: Low heart rate run + lift weights
Actual: 3.25 miles, Avg HR 129.  60 mins elliptical.  TRX/Kettlebell class.  And then some foam rolling to wash it all down.

Wednesday
Planned: 1 mile
Actual: 1.3 miles on the treadmill, 8 minute abs

Thursday
Planned: 8-10 miles
Actual: 8 miles, Avg HR 139.  This was a solid run and I felt great.  Stretching/abs/etc were interrupted.

Friday
Planned: 1 mile
Actual: 1.9 miles at the Anoka Preserve becuase it was the most gorgeous day ever and I had the right shoes for it!

Saturday
Planned: Speed workout: 3x7 mins, 4 mins recovery for each set
Actual: Speed workout complete.  I'm thinking maybe I need to have a faster pace goal for the race.  Everything I've read about speed work basically says at this stage of training I should feel like I'm dying.  I didn't feel like I was dying but I didn't think that was a pace I could've held for 10 miles either.  Paces were 10:38, 10:54, and 11:18.  (11:18 was up a wicked hill that I hate.)

Hills Monday - Baker Park Reserve

Plan: Wake up early.  (That was really the harder part of the plan.) Run around the loop. Finish down by the lake to stretch out and take pretty pictures.

Route: I've done this route once before.  Starts in the Baker camp grounds, and runs around the main 6.2 mile loop of the park. 

Weather: It was slightly cooler than the past few days.  I started around 68* and ended around 75*.  So much better than starting at 75*.  It was sunny and slightly humid but nowhere near as bad as it has been.  I got up early enough that a significant part of the course was in the shade. 

Execution: This run started out a bit rough because I was hungry.  Once I got my rhythm things went really well and I felt great. I kept my heart rate pretty low for the first part of the run, thanks to significant downhill portions.  Later in the run, I did let my heart rate creep up, especially on the hills.  I didn't walk the hills at all this time, though I did slow down a bit on some of the bigger ones.

Nutrition: I did not eat breakfast before this run.  I woke up around 6:30 and was running by 7:15. I didn't carry anything with me.  I wished I'd had a cup of yogurt.

Bonus: I finished down by the lake (better cell signal down there) and did 8 minute Abs and stretched out a bit.  Turns out I was in some freaky vulture flight line so I caught some cool pictures too.