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?

Quality Miles Monday: Hill Repeats

Plan: Warm up 1 mile; 8x1:00 hill sprints (with recovery back down); 1 mile cool down
Actual Mileage: 4.8 miles

Route: I went around the new little ponds I discovered, over to the pedestrian bridge over Highway 100, and use the ramps up to the bridge as my hills. They were 5 seconds short of a minute.

Weather: Kind of humid actually, or maybe I was just working too hard?

Execution:
Warm up: 1.7 miles.  This is kind of long, but it felt right to me.
1. 10:26/mile
2. 10:52/mile
3. 11:11/mile
4. 11:03/mile
5. 11:34/mile
6. 11:04/mile
7. 11:14/mile
8. 11:18/mile
Cool down: There was a bonus hill as part of the cool down. Cooling down was roughly 1.5 miles, so that was long too.

From today, I learned: Swing my arms and use my abs up the hills.  Also, pick up the knees and take little steps (like a low gear in a car) and things will go better.  This workout felt hard but not impossible.  I definitely slowed down as I went.
Bonus: I saw a fox on the golf course today.

Long Run Around the Lakes: My Feet Are So Wet!

Plan: Run 18 miles.  Don't look at the watch.  Take a salt tab every 5 miles. 
Actual Mileage: 18.77 miles.  How happy am I that I didn't check the mileage too much before hand?

Route: I went down to the creek, then up one side of Harriet, Bde Maka Ska, and Lake of the Isles, before heading back down the other side of said lakes, and then on the way back I took Lyndale up to 50th so I could run up and down the big hill there, before heading back along the creek and then back home.

Weather: This was one of those "weather channel says it's not going to rain" days.  For similar days see walking with the Dungeon Master and snow running.
It was 48* and raining when I left.  It was supposed to stop raining not long into this run.  What actually happened was it rained almost the entire run, and the winds out of the south were noticeable in the back half of the run.
There were lots of puddles, particularly at Isles and the path was flooded at one place along the creek (bike path flooded, human path kind of also flooded but sort of passable).  So, my feet got soaked.  As did the rest of me.

Wardrobe:  I wore a newer pair of shoes, Merrells that are the same model as an older pair I've worn and loved.  I wore shorts, a tech shirt, nathan race vest, wool socks, and a hat.  Not sure if the wool socks or the hat were more crucial today.  Both seemed pretty important for running in the rain.

Execution: So, here's an important thought process to know about: I'd been reading old blog posts about marathon training, and the speed at which I trained vs the speed I'd finish the marathon was much closer.  Today I was all "maybe I can push a bit?" So, I was faster than some of my previous long runs, but not super fast.  What is my race pace supposed to be?

Nutrition: I started with 3/4 of salted avocado before heading out.
During the run I took a chew every few miles, and I had a salt tab every five miles.  I also had one flask filled with water and one filled with half juice and half water.  So, there's some new stuff going on with nutrition.  I feel much better than I did last week.  Not sure how much of that was my brain calming down, and how much was actually getting the right electrolytes.  I'll take it, either way.
From today, I learned: I'm glad I pushed a bit harder on this run. I learned to stop listening to my head and start listening to my body a little bit. I also reached out to my coach, saying 'we've got to talk about a a run/walk plan for race day' becuase I know how I'm feeling after 18, and I know I want to start this race slow.
Bonus: I think I pulled something trying to take off my wet sports bra. Sigh.

Quality Miles Monday - Hill Repeats

Plan: Hill Repeats workout is
2 miles (-ish) - warm up
8x 1:00 Up the hill at a hard pace, recover down the hill
2 miles (-ish) cool down
Actual Mileage: 5.17 Miles

Route: From my downtown gym, same route as here.  The 'hill' is a climb from one path to the pedestrian footbridge next to 394, though I never get up onto 394 itself from where I start.
Weather: Don't worry, Weather Channel says it won't rain.  Today was less rain and more "am I wet?" It was like a fine mist, or just 100% humidity in the air made me wet moving through it? 30* or so, winds out of the west, but not too strong. 

Wardrobe:
Shoes: NB Minimus with these super warm 'silver' socks I paid $9 for at Bed Bath and Beyond. Sorry.  Pants: Brooks Running Pants.  Top: Running shirt and a sweat shirt over top.  It was the sweatshirt I wanted on this run.  Buff on my head.
Execution: Strava says I was slower on this route than the last time I ran it.  Sigh.  Maybe that just means I'm better at recovery now?  I felt fine really.  I felt like I had a good effort but not batshit crazy on the up hills, and a good recovery at other times.  Leaving something in the tank for the weights.
Nutrition: Well, no.  Just.  No.  I woke up around 10am, finally got to the gym sometime after 11am, and did this whole workout fasted.
From today, I learned: Workout fasted. And swing my arms up the hill.
Bonus:
Monday abs: Used as my warm up to the running workout.
Monday weights: Done after the workout.
All fasted.
And then I didn't have my Larabar because I'm saving carbs for supper tonight.

Quality Miles Monday: Tempo Run

Plan: 2 miles w/u; 15:00 at approximately 10:45/mile pace, 2-ish miles c/d
Actual Mileage: 5.58 miles.

Route: The Ford/Lake Street loop along the river.  Because it's one of the places in the city that's reliably clear of ice and snow right now.
Weather: 30* at the start, wind had picked up by the finish.

Wardrobe: New shoes! Compression socks; Asics pants, a short sleeve top, blue running jacket and a buff on my head.  I was glad I had that at the end because wow, the wind!

Execution:
2 miles warm up - nailed it
15:00 of tempo - actually wound up running about 10:55/mile pace.  Given the climbing, crossing streets, and the elevation, I decided I'd take it.   One of the challenges on race day will be pacing myself properly.
2-ish miles cool down - went fine.  I had to reset my watch last night, so the heart rates themselves were right but my heart rate zones were ten kinds of screwed up. 
Nutrition: LOL.  This bullet point is going to become relevant again when I start running super long, I'm sure.

From today, I learned: I should've run the hill by effort versus pace.  I was super tired at the top of it, and running with more effort than I was supposed to be.
Bonus: Monday abs: Done.  Monday weights: also done, though much slower than normal.
I'm still a bit sore on my 'inside' leg from yesterday's run too.

Long Run Sunday: Don't Worry, there aren't any hills

Plan: Run easy, 8 miles or so.
Actual Mileage:  7.87 miles.  I thought it was such a healthy thing that I didn't try to run in circles to get the last 0.13 miles in, either.
Route: This is the "I think it's pretty flat" route that Mom suggested long ago.  True story: it's not flat.  At all.  I head up Erie to Madison Road, then turn on Grandin Road, to Edwards road, back to Erie Ave and then home.

Weather: 29* when I started.  Not much warmer when I finished.  Wind was minimal.  It was super humid. 
Wardrobe: Compression socks, Brooks running pants, short sleeve shirt, sweat shirt, buff on my head, and Merrel shoes.
Execution: I didn't set heart rate alarms, but I did well keeping things under control.  I was thinking it was going to be rough when my heart rate got to 130 in the warm up, but it turned out fine.  I walked up one of the hills on Edwards and a small bit on Erie just before Paxton to keep my heart rate under control
Nutrition: I ran fasted.  I had goetta when I got back though!
From today, I learned: It's okay to walk up the hills sometimes.  It's fun as hell to run down them.
Bonus: We've driven by this house from the side a couple times. But for this run, I totally went down the sidestreet and took pictures.

Monday: Hill Repeats

Plan: 2-ish miles warm up, 8x1:00 up will with downhill recoveries, 1-2 miles 'cool down'
Actual Mileage: 5.31 miles total.

Route: This is one of my downtown routes.  The 'hill' is a path from the Cedar Lake Trail up to Kenwood Parkway and the pedestrian bridge along 394.  It is 'up' but I didn't hate my life.
Weather: 25*.  Brief moments of sunshine.  Some wind.

Wardrobe: wool socks; lined tights; long sleeve shirt; sweat shirt; hat; gloves; Altra trail shoes. While the trails are mostly clear, there are still some issues.
Execution: Warm up, run along Cedar Lake trail until I'm under 394, then start the 8 repeats.  I had a little trouble gauging my effort.  I kept finding myself 'racing myself' up the hill if you will, trying to get farther than I had been on the last rep.
From today, I learned:  Swing my arms. Swing, swing, swing.  It was like literally pulling myself up the hill. Also, focus on effort over speed. 

Bonus:  I had a dream last night.  I made the workout program and synced my watch (happened in real life too).  Then I started the workout.  I only ran up the hill once, and then forgot to do the rest of the repeats and didn't remember until after the cool down.  What is wrong with me?!?

Bonus Long Run

Plan: This run is not about pace.  This run is about listening to my body.  This run is about understanding what my body does on hills. And have fun!

Route: Baker Park Reserve - I'll ask Strava in a minute how long it is since I've been here, but for sure over a year.  I've missed this place so hard. 

Weather: Started in the 50s and some wind.  It was a bit chilly at the start.  Super sunny and gorgeous day.

Wardrobe: Shorts, tank, road/trail shoes.  I wore my bearcat colors today.
Execution: I had a blast.   I ran hard, but not so hard I was miserable.  I am purposefully not looking at my splits yet, because today was not about pace.
Nutrition: Half a salted avocado before the run, then hard boiled eggs wrapped in prosciutto afterwards and two cans of La Croix.

From today, I learned:
I need to have Saturday races in my head in addition to the 10-miler, which has been my biggest focus.
I can run well when I listen to my body.
My mantra for the hills was 'fly' or 'pick up my knees and fly away' and my mantra for all the other times was 'flow'
I can run well on some hills, and looking at the ground about 6 feet in front of me was really helfpul
I need to have a Saturday nutrition plan, because I ran hard and now I do not want anything to eat.  That will not go well on race weekend.

Bonus: I absolutely froze to death on the way home.  It was in the 60s and I had the heat and my seat heater on.  That's another thing to remember for race day.

Long Run: Cincinnati Hills Style

Plan: Do this route, I can turn around early if I want, and try to keep the heart rate in check.

Route: I was staying with Mom and Dad so I did this route again.  It's part of the Flying Pig course, so I'm visualizing myself doing that next year.

Weather: Started in the high 60s and crazy humid.  It warmed a bit but not ridiculous.

Wardrobe: I wore my old Minimus shoes that I keep at Mom and Dad's with my Illuminite shirt and shorts.  I just wasn't down with the reflective vest today.  I had on a visor too.  Obviously no sunglasses since i left at 5:40am.

Execution: I was pretty happy with the way this went. Heart rate got a bit wild later in the run.  I expected that.  The end of the run has a couple hairy hills and I walked a bit.  Also, this was a big jump in mileage for me, so I knew I'd be tired.
Nutrition: I ate nothing before hand.  I carried no water.  I carried a Lara Bar but didn't eat it.  I was crazy thirsty when I got home and had all of the fizzy water.

Bonus: Did I tell you about seeing sunrise along the river?

Looney Challenge - 10 Weeks To Go

Weekly Miles Planned: 33 Miles
Actual: 33+ Miles, not including all the walking we did on Saturday

Long Run Miles Planned: 10 Miles
Actual: 9.51 Miles on Sunday morning before Tour De France

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual:
Run: 9.51 Miles at the crack of dawn.  I got up at 5am so I could work out and be done in time to see Tour De France
Sunday Kettlebells: I did the workout and a 7,6,5,4,3,2,1 workout, all with a 10KG bell.  (Because it's the heaviest bell I can lift over my head for 7 reps).
Sunday abs: done.
Nutrition: Went to the famer's market after working out.  Sadly, Bogarts was there. Decisions were made.

Monday Planned: 6-10 Miles at MAF, Plyos
Actual: 1.21 Miles.  I need to be more honest with myself about how Mondays will be spent.  It was easier to get up and run a long way when I knew I'd be having an eating fest with Qat Lady and My Pooky Bear in the evening.  That has since switched to Tuesdays.
Nutrition: Better than yesterday.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual:
Run 6.15 Miles in the morning, and this was an awesome run.
Lift weights in the afternoon.  Less awesome, but still okay.  It's going to take a while on the squats I think.
Nutrition: Still a work in progress.

Wednesday Planned: 1 Mile Run
Actual: 4.55 Miles, mostly a Z3 run, which turned out to be a lot of fun.  This makes up for my lazy mileage on Monday.  As I'm writing this, I realize I forgot to do plyos.  I hate plyos.  Maybe if I didn't have to do 4 sets, I'd hate them less?
Nutrition: OMG.  Just, not right now.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual:
Run: 6.55 Hill miles in the morning.  1 set of plyos that I now deeply regret.
Weights: Done in the afternoon 
Nutrition: I mean, I had a bowl of ramen.  We're taking a break.

Friday Planned: 1 Mile Run
Actual: 4.17 Miles in the morning because weather tomorrow is not supposed to be that fantastic.  Plyos are on hold because my ankle/foot is having an issue.
Nutrition: I just bought beer because family is coming into town.

Saturday Planned: 4-6 Miles at MAF, Plyos
Actual: 1.21 Miles on Saturday morning.  No plyos, though I just realized my ankle is feeling better.
Nutrition: The boys are in town.