Showing posts with label FlyingPig2017Training. Show all posts
Showing posts with label FlyingPig2017Training. Show all posts

11.5.17

Flying Pig 3 Way Challenge

Registration: Registration for all 3 races is online. I somehow managed to screw up my registration and signed up for a 4th race.  Which brings us to...

Race expo: The volunteers were really helpful in getting me switched from the "Three Way with Extra Cheese" option to the regular "Three Way" option which is what I thought I signed up for.  Olive pointed out this Expo is much bigger than Twin Cities, and I think she's right. I tried on a pair of Salming shoes (I'm a size 7) and almost tried on a pair of the On Shoes.
My favorite part of the Expo is that Goodwill had a Pop-up store.  If it was there, it was $3. So I got a throw away pair of pants and Olive got a throw away shirt.  I'm going to write TCM and tell them they need to do this too. 

SWAG: Flying Pig brings it with the SWAG.  I got a shirt for each race, a poster (I could've had 3), and a super nice backpack for the half marathon.  I also got a coupon for a coney and $5 gift certificate to Skyline which were used before I left town.  After the races, I got an extra medal for the challenge and an extra long sleeve shirt which is pretty nice.  And I got a free beer at the end (in addition to the one I'm holding as I cross the finish line).


Transportation to and from the race: For all the races, we parked in the Stadium Garage, and it was the best spot ever.

Start Line: All 3 races had corrals to some degree or other.  The 10K was a mass start, but was organized by corral, and it was fine. The 5K had corrals and 3 waves to the start which made it supposedly less crowded on the course.  Corrals for the 10K were used  The half marathon had the most organized corrals and several waves to the start.

Course: All 3 courses are quite challenging.  They all have bridges which are bigger than you'd think.  The half marathon has a significant climb all it's own.  The half marathon also has a very steep descent. Practicing the down is just as important as practicing the up!

Pace Team: I did not run with a pace team this year.  I have run with them in the past.  They are the teams from the local running store in town.

Fan Support: Just the bomb! All three races feel like small town races, but the half marathon in particular.  It runs through a bunch of different areas both high and low income areas of town.  Everyone comes out like it is their job.  There's also a ton of "squeal teams" that cheer along the course, including some of the cheer leading squads from the local schools.  My heart just felt bigger and bigger the more I ran because of all the support.

Finish: All of the races share the same finish.  It is a false flat.  Note to self, there's a little up and then a little down, But it does end on a down.  At the half marathon people hand out beer about .2 miles from the finish, so in my finisher pictures I'm literally holding a beer this time.

Race Recommended For:
10K: Olive loves the 10K for the scenery.  I think it's a very challenging course.  It's also very well supported.  It's great for fist timers and experienced runners.
5K: This is a well organized and well supported race.  It has tons of school groups and great for families and kids old enough to go 3 miles. As a mid-back of the pack runner, I find it quite crowded.  I wouldn't run it if it weren't part of the race series.  That said, it's a great first 5K because of the crowd support.
Half Marathon: First timers because of the pace crews and support.  Experienced runners because the course is crazy challenging.  Anyone from Cincinnati because it is the home town race.  Everyone will be there.  Go out and enjoy it.
3-Way Challenge: I loved this becuase it made me feel like part of the whole weekend.  This is good for out of town people or locals who want a whole bunch of racing in one weekend.

Flying Pig Half Marathon

Plan: Have fun!  A lot of work went into this.  Enjoy it! My A goal was to hold a 12:00/mile, and not to look at my pace on the climb.

Route: Did I ever tell you about the crazy climb in this race?  Because it's brutal.


Weather: Garmin says 41* and 7mph winds which was probably true at the race start. It probably ended closer to 50*.  The only sort of windy part was running along 7th street downtown.

Wardrobe: Corrals: Throw away pants, throw away flannel shirt, mylar blanket.  Race: Orange socks, Nike Shorts, my ally shirt, throw away quarter zip, sunglasses.  The sunglasses were very important.  We'll consider this the grumpy before picture.

Execution: Nailed it! I looked at my watch for pacing through the first 5-6 miles.  Once I got to the climb, I ran by feel.  I was pleased at how well I was able to keep myself moving.  After the top of the hill, I started looking at my mile splits again. 

Nutrition: In the first 6 miles of the race, I ate every mile.  After that it went to more like every 2 miles.  I took water whenever I wanted it.


Bonus:
  • I broke 2:35, which was faster than my A goal.  
  • I passed over 500 people between the half way and the finish.  (My goal is always around 500)
  • Excellent pacing and planning for me to have my last mile of the last race be my fastest.  
  • The last 0.2 miles were finished with a beer in my hand. 

Flying Pig 5K

Plan: Keep it even and enjoy the down hill at the end.

Route: The 5K stays on the Cincinnati side, but does technically involve a category 5 climb (all the races do).  I was really looking forward to the last mile.


Weather: Garmin says 46* and 3mph winds.  It was sunny and a great day for running.

Wardrobe: Happy pants, yellow socks, arm sleeves and a tank.  Mom's instructions were that I had to be easy to spot, and this was the best outfit for that, even though the tank was a bit cool.

Execution: I found that race walker again, Gary, and we were able to work together this race as well to get things done.

Nutrition: I did eat at least once in this race, a bite of Larabar and a drink of water.

Bonus: Olive got my favorite runner pic of me ever in life.

Flying Pig 10K

Plan: Keep it calm.  It is better to go slow in this race than too fast.  My goal pace was around 12:00/mile.

Route: This route has a lot of hills disguised as bridges. It's fun to run along the river in Kentucky, and I love that the last mile is a slight down hill.


Weather: Garmin says it was 45* with 7mph winds.  The winds were insignificant, which made a nice change for me.

Wardrobe: Mom's instructions were that I had to be easy to see.  I wore my happy pants, yellow socks, arm sleeves, and had a red throw away shirt on top, which I kept on the whole race.

Execution: Freaking perfect! Coming through the levee in Newport I found this race walker that was also trying to do a 12:00/mile pace.  We worked together really well.  He was much stronger than me on the up hills, so I followed him every time.  I had an easier time with the downhills, so he followed me there.

Nutrition: I treated this day like a 10 mile run, so I ate a bite of my larabar every mile, and took water whenever I wanted it.

Bonus: Mom saw me at the start and mile 4.  Dad saw me at mile 4 but missed me at the start. It makes my heart big when my parents come out to see me!

9.5.17

Flying Pig: 2 Weeks to Go and 1 Week to Go

2 Weeks to Go: Goal mileage is 30 for this week


Sunday
Planned:Long run, lift weights
Actual: 9.6 miles in the morning.  TRX/Kettlebell class at night. I'm loving the taper already.

Monday
Planned: Easy run
Actual: 1.23 miles in the morning.  Heaven only knows why I thought I'd wake up early enough to do any more than this.

Tuesday
Planned: Speed work, Lift weights
Actual: 5 miles tempo in the middle of the day.  This is one of my favorite runs the whole training session.  After work, lift weights at the gym.

Wednesday
Planned: 1 mile run.  Maybe Zumba?
Actual: 1.2 miles (or so) run on the track inside.  It's a grey gloomy day. How do we spell grey, btw? No Zumba because I was planning a birthday party.

Thursday
Planned: Tempo run (148-160bpm) or easy run, Lift weights
Actual: 6 miles easy, lift weights at the gym.  This was a cold run (like coat and gloves cold).  And I saw a red tail hawk nest.

Friday:
Planned: 1 mile run
Actual: 1.21 miles outside.  Little walk before lunch.

Saturday
Planned: Easy run , maybe Zumba?
Actual: 5.17 miles easy, Zumba at Logan Park with B because I woke up in time to do both.
Total mileage for the week is 30.3 miles

1 Week to Go: Goal mileage is around 20, not counting Saturday races.

Sunday
Planned: Long run, lift weights
Actual: 6 miles on the track, 20 mins on the elliptical (for a total "mileage" of 7.5 miles) and TRX/Kettlebell class

Monday
Planned: 1 mile
Actual:1.21 miles outside in the morning.  I packed for Cincinnati and it took me like eight hours to decide what to wear for the races and eight minutes to get everything else packed. 

Tuesday
Planned: 4-6 miles
Actual: 6.16 miles early in the morning.  This turned out to be a fun run with a fast finish.  Because my heart rate was ridiculously low for the first half so I was all "why not?"

Wednesday
Planned: 1 mile run.  
Actual: 1.22 miles in the morning before heading off to the airport.

Thursday
Planned: 1 mile
Actual: 1.27 miles around Mom and Dad's house. 

Friday:
Planned: 1 mile run
Actual: 1.29 miles in the rain.  Because a streak is a streak.

Saturday
Planned: Race!
Actual: Done - posts to come!





23.4.17

Flying Pig: 3 Weeks To Go

Last big long run is this week, and then it will be time to taper! 

Sunday
Planned:Second longest run, lift weights
Actual: 7 miles run, avg HR 142 not including w/u and c/d. 30 minutes kettlebells at the gym.  There's no class today because Easter so I did what I'm now calling my solo kettlebell workout.  It's high windmills, lunges with KB in each hand (suitcase lunges?), swings, high pulls, and triple crush.  Then whatever minutes there are 'till 30 I use for abs.  Today it was some planking and oblique situps for a couple minutes.

Monday
Planned: Long run
Actual: 14.36 miles.  This is planned as the longest run of this cycle.  This is also hill day for the week.  The hay is in the barn. And welcome back bacon! Bonus evening walk with My Pooky Bear and Qat Lady.

Tuesday
Planned: Speed work, Lift weights
Actual: 1.4 miles on the treadmill, 40 mins elliptical.  30 mins lifting weights.  I was shredded from yesterday, but this turned into a solid workout anyways.

Wednesday
Planned: 1 mile run.  Maybe Zumba?
Actual: 1.21 miles run outside, in the morning, before the rain.  Friends over for dinner so no Zumba.

Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: 1.25 miles on the treadmill, lift weights.  It was too windy and I was too grumpy to run outside.  I wasn't feeling the treadmill or the elliptical either, so I gave it up.  I did lift weights.

Friday:
Planned: 1 mile run
Actual: 4.3 miles run around Lake Nokomis. Bonus walk with a friend to see the owls.

Saturday
Planned: Speed work , maybe Zumba?
Actual: 5.16 miles easy (apparently I'm totally over speed work).  No Zumba because I slept in and wanted to run along the creek, not the Greenway.


16.4.17

Flying Pig: 4 Weeks To Go

Sunday
Planned:Second longest run, lift weights
Actual: Long run, 14 miles.  I had to get this done early today because it's going to rain to beat the band for the next 36 hours.

Monday
Planned: Long run
Actual:1.23 miles outside and nothing else.  It was a fine day but kind of a poor mental health day.

Tuesday
Planned: Speed work, Lift weights
Actual: 6.35 miles easy.  Lift weights.  Apparently I'm over speed work. I had all of the, um, digestive issues on this run.  And then again for a while as I was lifting.  It was (not) awesome. 

Wednesday
Planned: 1 mile run.  Maybe Zumba?
Actual: 1.25 miles run on the treadmill.  Swing Kettlebells.  (This makes up for the Sunday weight lifting that I missed.)

Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: 7.66 miles around Medicine Lake, Miles 3-7 were in Z3 but not quite a tempo.  I had some, um, digestive distress on this run.  Very similar to Tuesday's run where I also had major issues.

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

Saturday
Planned: Speed work , maybe Zumba?
Actual: 4 miles tempo on the track.  This was a real tempo run.  I don't have accurate pacing information becuase my watch gets confused inside, but based on heart rate, it was a real tempo run.  I stayed for about half of Zumba.  I didn't have enough of a cool down after the run (really I didn't have any cool down) so I was beat.
Currently, I'm planning my long run for Monday so that I can wake up early, run, come back and watch Boston. 


8.4.17

Flying Pig: 5 Weeks to Go

Five weeks!  How did this happen.  I keep dreaming this race is a 10-miler and not a half marathon. 

Sunday
Planned:Second longest run, lift weights
Actual: 6.25 miles, avg HR 145. Weights was 30 mins kettlebells.  TRX/Kettlebell class was cancelled because the teacher was sick.

Monday
Planned: Long run
Actual: 12.51 miles at Elm Creek.  This is also hill day for the week.

Tuesday
Planned: Speed work, Lift weights
Actual: 4.3 miles easy.  Lift weights.

Wednesday
Planned: 1 mile run.  Maybe Zumba?
Actual: 1.25 miles on the treadmill.  (The gym has an attendance challenge this month.)  No zumba because I want dinner instead. It's a rest day right?

Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: 6.01 miles, at a higher Z3 heart rate rate.  This was a great run.  Lift weights.  Went to spin for a few minutes to cool down.

Friday:
Planned: 1 mile run
Actual: 1.23 miles outside the morning.  Bonus 4 mile walk with Olive in the evening.

Saturday
Planned: Speed work , maybe Zumba?
Actual: 1.11 miles run around Logan Park.  Zumba because it was my teachers ten year anniversary of teaching. Bonus walk around the Lake Hiawatha with a friend in the evening.


1.4.17

Flying Pig 6 Weeks To Go: Step back week

Sunday
Planned: 1-5 miles run easy, lift weights
Actual: 3.25 miles run outside on the Greenway with a, um, stop in the middle.  TRX/Kettlebell class for weights.

Monday
Planned: 1-5 miles run, easy
Actual: 4.17 miles, ave HR 143 for the running portion.  I'm feeling much better than yesterday. Yoga at the end of the day.

Tuesday
Planned: Speed work, Lift weights
Actual: Speed work is w/u, 9x 1:00 hard, 1:30 rest, c/d.  This was a slower speed session especially the last 3, but I'd taken a week off with whole30 and didn't look at my watch at all during the run.  Also, something is up with my watch.  I'm fairly certain my heart rate was never 212 on this run. Lifted weights downtown in the middle of the day.


Wednesday
Planned: 1 mile run.  Maybe Zumba?
Actual: 1.21 miles outside in the morning.  Zumba with friends in the evening.

Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: Running was w/u 1 mile, then mile splits of 12:44, 12:17, 11:15; 11:01, c/d 1 mile.  Lift weights at downtown gym.

Friday:
Planned: 1 mile run
Actual: 1.21 miles run outside.  Bonus walk around Lake Hiawatha to see the owls.

Saturday
Planned: Speed work , maybe Zumba?
Actual: Per usual, I totally slept through Zumba.  I did do the speed work out.  I may have to start putting that word in quotes.  Same as Tuesday.



25.3.17

Flying Pig 7 Weeks to Go

Sunday
Planned:Second longest run, lift weights
Actual: 6.6 miles on a hilly route; this run was excellent. TRX Kettlebell class at the gym. 

Monday
Planned: Long run
Actual:14.13 miles run.  Post run yoga.

Tuesday
Planned: Speed work, Lift weights
Actual: 1.23 miles outside  My body is sore and destroyed from yesterday so I'm skipping speed and weight lifting. 

Wednesday
Planned: 1 mile run.  Maybe Zumba?
Actual: 3.11 miles.  This was a surprise run and it made me feel better to do it.  I lifted to make up for messing yesterday.  Olive asked me to Zumba.  I went but wound up only staying for about 20 minutes.  Pro tip: Zumba and weight lifting don't go on the same day.

Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: 4 miles easy (no tempo today, I am still new to Whole30), Lift weights

Friday:
Planned: 1 mile run
Actual: 1.23 miles outside.

Saturday
Planned: Speed work , maybe Zumba?
Actual: 4.16 miles easy and then stretch out while breakfast is in the skillet.  No speed work and no Zumba. 

Overall, this was also week 1 of Whole30.  I got 34 miles in including a long run and 3 weight lifting sessions.  I did not get in speed work.  But I'm feeling okay about it.


18.3.17

Flying Pig 2017 8 Weeks to Go

Sunday
Planned: Long Run or second longest run (do the opposite on Monday)
Actual: 1.5 miles run, 1hr elliptical, TRX/Kettlebell class.  I didn't do anything like a long run today because of the weather.  I woke up feeling destroyed and not wanting to run in the cold.  Doing a later workout at the gym did give me the opportunity to try a different TRX/Kettlebell class.  I liked it.  Taking it long term means I have to make a pretty big adjustment to the training schedule.

Monday
Planned: Long run or second longest run (do the opposite from Sunday)
Actual: 1hr Tempo run on the treadmill.  I know right.  I just can't do anything in order this week.  I ran a slightly slower 'tempo' of 4.8mph (12:30/mile), and then increased the speed up to 5.0mph (12:00/mile) for the last 15 minutes or so.  I did get to a total of 5 miles on the treadmill, though Garmin thinks I went a lot less.  Because it gets confused without the GPS to keep it in line.

Tuesday
Planned: Speed work, Lift weights
Actual: Speed work was inside on the track, w/u, 6X 1 lap hard, 1 lap easy.  This was a rough workout because my stomach was upset.  I skipped weights b/c of that.


Wednesday
Planned: 1 mile run
Actual: 1.23 miles outside.  No Zumba.

Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: Long run, 12.06 miles at Medicine Lake.

Friday:
Planned: 1 mile run
Actual: 7 laps on the track (6 laps is a mile).  Lift  weights.  This makes up for Thursday.  I have yet to make up for Tuesday and probably wont?

Saturday
Planned: Speed work , Lift weights
Actual: Speed work on the track (w/u, 10x 1/2 lap hard, 1/2 lap easy, c/d), then Zumba.  I'm going to fix the workout template to adjust for when I'm actually running and lifting.


11.3.17

Flying Pig 2017 9 Weeks to Go

Sunday
Planned: Long Run or second longest run (do the opposite on Monday)
Actual: 12.15 miles at Ft Snelling.  This is both long run and hill day.

Monday
Planned: Long run or second longest run (do the opposite from Sunday)
Actual: 7 mile tempo/second longest run.  This was a fantastic workout.  The runner's high was so phenomenal I had enough energy to file my taxes

Tuesday
Planned: Speed work, Lift weights
Actual: Speed work was w/u, 9X 1:00 fast, 1:30easy, c/d.  This was a hard workout into the wind and the 'fast' intervals weren't always as fast as I'd have liked.  No lifting weights.  Because reasons.

Wednesday
Planned: 1 mile run, maybe Zumba?
Actual: 1.16 miles run inside so I could escape the blazing wind.  Made up the weight lifting workout from yesterday.  And I am pleased to report I also did go to Zumba.  I saw friends I've been missing and generally had a blast.

Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: 6 miles on the track because I just could not deal with 30* and 15mph winds and lifting weights.  This was an easy run because tempo happened on Monday.  At first I thought I'd run my mile on the track and then move over to the elliptical but as I got started, I felt okay so I kept going.

Friday:
Planned: 1 mile run
Actual: 1.23 miles outside.  Brr.

Saturday
Planned: Speed work , Lift weights
Actual: Speed work followed by a 'new' 30 minute Kettle bell workout to replace the old Kettlebell TRX class that I will miss. I'm still up in the air on this KB workout.  We'll have to see how it goes.


4.3.17

Flying Pig 2017 10 Weeks to Go: Step back week

Sunday
Planned: Low mileage run, easy
Actual: 1.23 miles.  Taking the "low mileage" thing as far as I possibly can.

Monday
Planned: Low mileage run, easy
Actual: 4.15 miles in new shoes.  This was more of a tempo run than an "easy" run.  It was a miracle I did anything at all, so I'm good with it.

Tuesday
Planned: Speed work, Lift weights
Actual: Speed work was w/u; 9X 1:00 hard, 1:30 easy; c/d.  50 minutes on the elliptical and 10 minutes spin.  Weights was TRX/Kettlebell for the last time.  Which makes me very sad.

Wednesday
Planned: 1 mile run
Actual: 1.23 miles run.  Bonus Zumba class.  Every time I go back to Zumba I'm all "this is really fun, I should do this more".  I'm thinking about replacing Tuesday night class with this class.  We'll see.

Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: 4.5 miles easy run, since I accidentally did my tempo run on Monday.  This was actually a really good workout.  Weight lifting after the run.

Friday:
Planned: 1 mile run
Actual: 1.22 miles after work. 

Saturday
Planned: Speed work , Lift weights
Actual: Speed work is the same as Tuesday.  And yes, I'm about to compare this workout to Tuesday when I'm done posting.  Lift weights at downtown gym.  Because the parking lot at Midtown was full.  WTF




25.2.17

Flying Pig 2017 11 Weeks to Go

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

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

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

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


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

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

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

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



18.2.17

Flying Pig 2017 12 Weeks to Go

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

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

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



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

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

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

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


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


11.2.17

Flying Pig 2017 13 Weeks to Go

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



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

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


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

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

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

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

4.2.17

Flying Pig 2017 14 Weeks to Go: Step Back Week

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

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

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


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

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

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

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


29.1.17

Long Run Sunday: Tempo Run

Plan: It's step back week here.  I'd been considering adding tempo runs to the workout, and a shorter run on step back week seemed like the ideal place to try it out.  I set up the Garmin so it would let me run at any pace between 11:00/mile and 13:00/mile and not beep at me.
Route: I took a new route today.  I headed out along 38th street towards Hiawatha.  Then up the bike trail next to the light rail all the way into downtown.  The run ended at my gym.  (I took the bus home.)

Weather: It was windy.  Painfully windy. 25* and 12mph sustained winds, with some gusts.  Winds were out of the northwest, so like in my face almost the entire run.

Execution:  I was really excited when my HR went up to 140 in my dynamic warm up.  Freak.  I'm not even walking yet.  Let alone running.  Whatever.  This run isn't about heart rate.  And my HR always get screwed up, at, um, this time.
I'm really proud of myself for getting out and trying to run a bit faster than normal.  It felt better to do it on the road than on a treadmill.  I kept telling myself "just run how it feels good, don't worry about the watch" and that was pretty solid advice.  Average for the 'tempo' section was 12:23/mile over 5.3 miles.  Eventually I'd like to see the tempo a bit faster, but this was a confidence building start.

Nutrition: About an hour before running I had yogurt with strawberries, blueberries and pumpkin seeds.  I had a full bottle of water at the gym.  Then I stopped at grabbed a latte before I got on the bus.

Bonus: Gym logistics.  I got an overnight locker at the gym, because sometimes I'm all "I wish I could run from home to the gym and not have to deal with parking" among other desires.  This was my first test.  I packed a bag with clean clothes, took it in on Thursday and left it for myself.  I was smart to pack especially warm clothes including long underwear, hat, gloves, and a coat.  Otherwise the walk to the bus stop would've sucked.  I wish I'd also included a bathing suit and a pack of gummy chews.  I was really sad I couldn't hang out in the hot tub and warm up before heading home.  Getting these logistics and running routes will be a work in progress, but I think it will open some new doors for me. We'll see what all I do with it.

28.1.17

Flying Pig 2017 15 Weeks to Go

Sunday
Planned: Long Run
Actual: 10.15 miles, slow and steady.

Monday
Planned:8-10 miles, don't look at the watch
Actual: 8.1 miles.  I did not look at the watch until I was done.

Tuesday
Planned: Z2 running, lift weights
Actual: 2.5 miles on the treadmill, Avg HR 138, 55 minutes on the elliptical, TRX/Kettlebell class

Wednesday
Planned: 1 mile run
Actual: 1.16 miles on the track inside.  I can't run my normal outside route now because ice and snow and... tree work and sewer lines going in.  Who digs sewers in the winter?

Thursday
Planned: 3-5 miles, Lift weights
Actual: 3 miles on the treadmill.  30 mins of lifting. 10 mins of spin.
Treadmill workout was 6:00 at 4.7mph, 5:00 at 4.9mph, 4:00 at 5.1mph, 3:00 at 5.3mph and 2:00 at 5.5 mph, each with 2:00 at 4.5mph in between.  I had to stop after that and cool down because, um, reasons.

Friday:
Planned: 1 mile run
Actual: 1.21 miles, outside.  I'm so over ice and snow.  1hr weight lifting/personal training.  I'm getting a real running plan! This replaces weight lifting on Saturday.

Saturday
Planned: 3-5 miles, Lift weights
Actual: 4.31 miles, Avg HR 143.  This was a good run.  Zumba.  That was a surprise.  Foam roll and stretch a bit.

23.1.17

Monday Run - Sometimes the hardest part is getting out the door

Plan: Go at least 8 miles, don't look at the watch. Honestly did not think I'd make the full eight miles until after the run started.  Apparently the hardest part of this thing was getting myself going.

Route: This was up in the air literally until after I left the house.  As the run started I decided on the Ford Bridge route.

Weather: A balmy 34* with winds coming from I don't know where.  I wore unlined tights, a shirt and a Loony Challenge Sweatshirt.  I wore my ear band the whole time, and gloves at the beginning and end.

Execution: I definitely did not look at my watch.  I had delusions of grandeur about how fast I was actually moving, which was hilarious when I got home and saw how I actually did.  Probably better that I showed some restraint because it means I'll be able to move tomorrow.

Nutrition: I had yogurt with fruit before the run.  I didn't bring anything with me.

Bonus: I had a massage at the end of the day.  It was very nice.