Sunday Long Run - Tapering around Lake Harriet

Plan: Run 9 miles.  Test the shoe/sock combination
Actual Mileage: 9.4 miles

Route: Normally this would be my 40th/Harriet/Creek route.  But the pedestrian bridge at 40th (over 35w) is down and won't be replaced for another year.  So, it's my 38th/Harriet/Creek route this time.  We'll see what Strava makes of that!
Weather: 36* when I started, just above 40 when I finished.  Humidity but no wind.

Wardrobe:
Feet: Altras.  I've just decided I have to wear them on race day because nothing else is quite right.  I love the red shoes, but there a touch narrow for such a long race.  I wore my smart wool socks with them, and that did find. That was the last piece of wardrobe testing I needed to do.
Other: I wore my "R2D2" suit from Ink N Burn.  They call it a robot or something I'm sure because of copy right. 

Execution: Went out, had fun, shoes and socks worked fine.  I did run the 'hill route' on the way back, through Tangle town.

Nutrition: Hahahaha.  No. 
From today, I learned: I kept telling myself this was just about having fun.  I cannot 'add fitness' at this point in training.

Bonus: Got up close and personal with a Blue Heron.

Long Run Sunday: 20 miles

Plan: Run 20 miles; attempt the 'run/walk' feature on the Garmin.
Actual Mileage: 20.95 miles. 

Route: I used the "big 20 mile loop around Minneapolis" that you may be familiar with if you've ever trained for a marathon here. The last time I personally have done this route was way back in 2013 the last time I trained for a marathon.

Weather: Started at 28* and cloudy with very little wind. Wind kicked up around the lakes, and it got warmer during the run, probably finished around 40*.

Wardrobe:  This was such a debate for me last night!
Bottoms: Pink running pants.
Tops: Long sleeve running shirt, grey sweat shirt
Feet: Wool compression socks (I feel like they should let me be one of their athletes with how much I talk about these socks), and Altra Trail shoes.
Other: Buff on my head, sunglasses, Nathan running vest

Execution: First attempt at a true run/walk.  I used a 4:00 running, 1:00 walking interval. Run/walk made me think I could push harder on race day if I need to.  I should have some control in the beginning (this is a negative split race).  And built in rests on that climb in the first half of the race.  Mostly, I just wanted to play with the watch itself to see how the intervals control works, the vibration alarms, etc.  Outcome: The watch alerts for run/walk, and gives me a run/walk timing screen, but still laps normally each mile.  (I honestly wasn't sure what it would do.)

Nutrition: I ate a whole avocado with salt before I left. During the run, I had some chews and part of a cashew larabar.  I had one flask of water and one of juice/water mix.  Later in the run I was all "I hate anything going into my stomach" which I remember from past marathons.  The trick with this particular race I think will be to remember to pass through certain water stops without taking anything. There are a lot of water stops in this race.  I had salt tabs every 5 miles and those are working like gangbusters.

From today, I learned: The most important thing for today was to try the run/walk interval.
I also spent an inordinate amount of time thinking about my shoe choice for race day. I've run so many long runs in my Altra trail shoes (thanks winter) that I may just wear these on race day.  The hang up has been 'it's a road race and these are trail shoes'.  But, hey, nothing new on race day right? 

Bonus: Did I tell you about Olive meeting me at the end and doing my cool down walk with me?  She brought me a fizzy water.

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.

Long Run Sunday - Lake Harriet

Plan: Run 12 miles around the river.
Run to and around Lake Harriet!
Actual Mileage: 11.5 miles, and I'm okay with it.

Route: Down to the creek, along the creek, around Lake Harriet, back along the creek, up through Tangletown and down that super fun hill, then back home.

Weather: Started in the high 30s and ended in the mid 40s.  Cloudy and humid.  Very little wind. 

Wardrobe:
Shoes: Trail Crushers.  I finally just bought another pair of these, so I can run the marathon in a pair that does not have 500 miles on them.
Pants: Asics running pants.
Top: Short sleeve shirt, and a quarter zip that I had on for about a mile.
Other: Nathan racing vest; turns out there's enough storage to hold a quarter zip in there. And a buff on my head.

Execution: I'd headed out my door planning to run over to the river.  But I got about four steps and was all "I bet it's clear to Harriet and back, that'd be fun" I didn't look at my watch too much, just plodded along and had a nice time.
Nutrition: This run was fasted.  I am starting to think about actually doing the low carb or whole30 thing again, up until race day.  That will help the weight situation and also help dial in nutrition.
From today, I learned: Hills are getting more fun, and that is not a thing I thought I'd ever say.
Bonus: Did I tell you I ran in short sleeves!

Hanging with the family

Friday

Mom and Dad arrive late.  My head hurts so bad I think it will explode.  I took Nyquill and went to bed immediately.

Saturday

Run: An easy 3 in the morning, one of the few moments my head did not hurt
Morning: Zumba with B
Afternoon: MIA and special exhibits  The headache is back.
Supper: Tiny Diner

Sunday

Run: 1 mile and my head may explode.
Morning: Took sudafed.  Walked at Lake Nokomis and did the home shopping tour of Minneapolis and St Paul (that's east and west River roads)
Afternoon: Hang out at the pool.
Evening: Minneapolis Pops Concert with Olive.
Supper: Sober Fish

Monday

Run: Long run for the week.  My head is feeling much better.
Morning: Ate breakfast and herded the family into the car for a drive up to St Cloud.
Activities: We spent the middle part of the day hanging out at the Munsinger Clemens Gardens including a picnic on their deck and exploring the dam on the river. We were all pleasantly surprised by the gardens. Most of the literature says people spend about an hour there.  We spent like four hours there.  Mom was in her bliss.
Evening: Mom was curious about the sub for Zumba.  We did about 20 minutes of class.  We had supper at Tiny with Dungeon Master.

Tuesday

Run and Weights at the crack of dawn.  Though I have to say showering at the gym was certainly the better logistical option so that may continue for the rest of their trip.
Day Activity: Sherburne Wildlife Refuge has been on my mind and I really wanted Mom and Dad to see it. It started off kind of rough.  To hear Dad tell it, he was attacked by wild vampire flies.  We talked to the rangers who sorted us out and pointed us to a couple other paths where the flies wouldn't be so bad.  We walked and did a wildlife driving tour as well. We saw Pelicans, a Kingfisher, Sand Hill Cranes, and an Eagle nest.  I aw an eagle flying around on the drive up, but it was on the wrong side of the car for everyone else to see it.
Evening activity: We had an early supper at Zen Box Izakaya, walked around on the Stone Arch Bridge, and then saw a preview performance of The Legend of Georgia McBride.  That's one of the funnier shows I've ever seen at Guthrie.  Mom and Dad really enjoyed it too.

Wednesday

Running at the crack of dawn, again.
Activity 1: Lynx Game with the family.  "Camp day" was hilarious, and surprisingly full for a Lynx game.
Activity 2: Hell's Kitchen for lunch.
Activity 3: Sculpture Garden walking around.
Break: Nap time! 
Evening Zumba with Mom in the park.
Supper at Tiny Diner

Thursday

Running and Weights in the morning.
Shopping: I was captain grumpy pants and wanted to shop alone but didn't.
Spin: Mom tried Spin class with Dungeon Master.
Supper: At Birchwood which was a request of Mom.

Friday

Running 1 mile in the morning
Errands, coffee, and checking out a river nature center in the morning with Mom.  Also, I'm trying to finish Hunger Games and get them out of this arena alive.
Afternoon: Bike Ride around Lake Nokomis with Mom.  Olive took Dad on a walk because neither of them were down with the green bikes.  Then we hung out at Sandcastle.  I am shocked to tell you, I have no pictures of this.
Evening: Loving Vincent and Bite Squad.  I now find myself sad for Mom and Dad to leave, and missing their company already.  Sigh.

Saturday

Running: I woke up at 4:30am when they emptied our dumpster.  I didn't fall back asleep immediately, so I did my run around 4:45am.
Bike ride: Mom wanted one more bike ride.  We did Bde Maka Ska and Dad walked around the lake.
Lunch: Leftovers
Afternoon: Mom wanted to see the Aquatennial.  They had the Upper St Anthony Falls Lock and Dam open to visitors, including some of the observation decks and cat walks that aren't normally open.  Dad did not do the catwalks but I did.
Evening: Wedding party (not the wedding, just an open house/reception) for a couple of friends.  Mom and Dad got to visit with Dungeon Master, Olive, and experience a 'Minnesota Goodbye' .

Sunday

4:30am - I woke up to do my long run.  Trust me, this is the only way things will work.
7am or so, family wakes up, eats and starts to pack.
8:26am - Mom and Dad leave.  I am sad to see them go.
Current situation: 2 loads of laundry done and air drying
2 loads of laundry done and folded
2 loads of laundry drying as we speak.  This may be a laundry record for me.
Floor has been swept and washed 

Sunday Long Run

Plan: Get back in plenty of time to see Mom and Dad off.  No joke; this was the most important part of the day.  Secondary goal was to keep at or below MAF pace, but not super far below my MAF heart rate.

Route: I need to enjoy the 40th street pedestrian bridge before it gets taken down for 3 years or what will feel like 3 years, I'm sure.  So I headed west to Lake Harriet, around the lake, then followed the creek back home.  This route has some hills, which will be good for 10 miler.

Weather: Cloudy and cool.  I was okay with the clouds this morning, though they didn't make sunrise as dramatic as I'd hoped.
Wardrobe: 2xu shorts; an illuminite shirt since I left at 4:45am when it was still dark, and Merrell Trail crusher shoes, and a hat.
 

Execution: Win for both my A goal of getting back early, and my B goal of keeping things at/under MAF but not super easy.  I was back my 7am, and done stretching and inside by 7:10am.  (8:26am departure).  Avg HR 135, Avg pace 14:00/mile, including some hills and stopping to take pictures.
Nutrition: I am still full from last night.  I didn't carry water or food.  I am sad for marathon training when things will change.

Bonus: This Blue Heron was super close to me, and completely not bothered by my company or picture taking.