Quality Miles Monday: 100M sprits

Plan: 2 miles w/u
10x 100M sprints, 45secs recovery
2 miles c/d
Actual Mileage: 5.2 miles
Route: 5 miler along Hiawatha/Minnehaha Creek

Weather: Rain.  I was running in the rain.  But it was light rain and not terribly windy so I'll take it.
Wardrobe: This was another dress rehersal.  I had a pair of newer shorts that I thought could be contenders for race day.  (I liked the pockets.) They are for sure not contenders for race day. I kept having to pull them down.  (Ladies, y'all know what I mean right?)

Execution: This workout definitely didn't require the mental energy some of the other tempo work has required this training session.  It was pretty fun to just haul tail for a minute and then rest, and the workout went by quickly.
From today, I learned: Those red shorts are not the ones for race day.

Bonus: First close up Blue Heron sighting for the year!

Marshmallow Training - 4 Weeks To Go

Sunday Planned: Run 1 mile
Sunday actual: 1.2 miles, bonus abs
From today, I learned: Testing out the Brooks Launch shoes.

Monday Planned: Tempo run, Monday Weights, Monday Abs
Monday actual: Tempo run completed; Monday Abs done; weights not done because I'm working today
From today, I learned: Tempo runs are starting to feel easier.  Not sure if easier in my mind or my body or both.

Tuesday Planned: Run 1 miles, or maybe do Wednesday workout?
Tuesday actual: Wednesday run is done today, with bonus abs.  Leaving the weights for tomorrow
From today, I learned: Glad I looked at the weather.  It was a nice day today, if a bit windy.

Wednesday Planned: Run 8 miles, Wednesday weights
Wednesday actual: 1 miles outside in the snow.  No weights
From today, I learned: The 'rain' we were supposed to get today came as snow, so I went straight home instead of stopping at the gym.  Glad I listened to my instincts.

Thursday Planned: Run 1 miles
Thursday actual: 1 miles outside in the wind.
From today, I learned: The wind was worse sitting on my couch hearing it than it was running in it.

Friday Planned: Run 7 miles and Friday weights, or Run 1 miles and Friday weights
Friday actual: Run 1 miles in the snow
From today, I learned: I had a big disappointment today (I'm fine, just hoped for something that turned out not to happen), so I spent my run thinking of all the things and people I have in my life that make me grateful, and also telling God that I trust that something wonderful will happen, and it will be perfect, and it's also perfect that it hasn't happened yet (even though I was bummed).

Saturday Planned: Run 7 miles or Run 20 miles Depending on what happened Friday
Saturday actual: Run 4.15 miles in the morning.
From today, I learned: I'd been kind of destroyed between the snow and the emotional roller coaster of the week, so I didn't have the energy for 7.  I ran into a friend just before the end of the run so it was nice to catch up with her.

Quality Miles Monday

Plan: Same as this run.  5x 5:00 hard, 2:00 rest
Actual Mileage: 5.27 miles
Route: I went around Hiawatha and along the creek.
 

Weather: 50*, humid, no wind, and freaking gorgeous.
Execution:
Warm up: 1.27 miles
1. 10:41/mile pace
2. 10:32/mile pace
3. 10:26/mile pace
4. 10:36/mile pace
5. 10:45/mile pace
Cool down: 1 miles
From today, I learned: This was a lot more fun outside than it was on the track.  I'm learning more about pacing on the Garmin (I always start out too fast).   I can't tell if I'm feeling better than the day I did this inside, or if it's really getting easier.

Bonus: Did I tell you how nice it is?  We're supposed to get record setting snow later this week.

Saturday Long Run: Here I am at the River. Again.

Plan: 17 miles, don't look at the watch.
Actual Mileage: 17.01 miles. 

Route: I actually started at home for this one.  The sidewalks have cleared enough for me not to have to worry about ice.
By Lake Hiawatha
Along the creek
Run the Ford/Franklin loop along the river
Run just a little extra distance on the St Paul side to make the mileage work. 
Run back along the creek
See Lake Hiawatha again
Go home.

Weather: The weather sucked.  Actually, it truly blew.
It was around 30* and 20mph winds out of the north, west, really they felt like they were coming from every direction.  I told my coach that I thought the wind was trying to knock me down.  I embraced my inner Des Linden trying to get through this.

Wardrobe:
Shoes: I wore my Prios.  Though I love them I've come to the conclusion they should not be my race day shoes.  Sigh.
Pants: Nike sweat pants
Top: Short sleeve shirt, jacket
Other: Nathan running vest, ball cap.
I was hot when running on the St Paul side of the river heading south.  Any time I was heading north or west, I was cold and wished I'd had long sleeves on under the jacket.

Execution: I mean, it's done?  I listened to Becoming again on this run.  I'm now to where the family has moved to DC and President Obama is being inaugurated.  It was good I had this book to distract me.
Dungeon Master called me at the end of the run as I was cooling down and agreed to come fetch me and take me to food.  Thank you!

Nutrition: Apparently, there's work still to do here.  I think I need to carry salt tabs, and you know, take them.  I had half a salted avocado before I left, and one gummy chew every few miles.  I drank water whenever I wanted.
From today, I learned: These shoes are not made for the marathon.  Sigh.
Bonus: Well, I'm starting to freak out and have bad thoughts about how slow I run and how race day will go. That's not really a bonus but I want to be honest that it's happening.

Marshmallow Training - 7 Weeks To Go

Sunday Planned: Run 1 miles (long run was done yesterday)
Sunday actual: Run 1.16 miles on the track; Walk 3.3333 miles on the track with Dungeon Master.  Monday weights were done today, abs are not done yet.
From today, I learned: I had a nice talk with Dungeon Master on the track. 

Monday Planned: Either tempo, weights/abs, or run 1 miles depending on how I feel
Monday actual: 1.24 miles
From today, I learned: I forgot to turn off my watch when I came inside, so I'm going to learn from that mistake.

Tuesday Planned: Run 1 miles
Tuesday actual: 1.72 miles plus 0.5 miles walking
From today, I learned: Y'all, I almost bought a house and then I didn't.  It was a wild day.

Wednesday Planned: Run 7 miles, Wednesday weights
Wednesday actual: 1.22 miles of grumpiness. This run essentially got skipped this week.  I've felt lousy and opted for sleep.  It is what it is.
From today, I learned: It's warm enough for capris

Thursday Planned: Run 1 miles
Thursday actual: Turns out, tempo run was today.
From today, I learned: Rush Creek Trail is quite literally under water.

Friday Planned: Either tempo run, or run 1 miles (depending on Monday), Friday weights
Friday actual: Run 1 miles in the afternoon.  I felt like garbage
From today, I learned: Weather is warm enough to run in shorts, but ice is still an issue.

Saturday Planned: Run 6 miles
Saturday actual: 7 Miles around Lake Nokomis.
From today, I learned: The sidewalks are clear enough for me to run from my house, to/around Lake Nokomis and back.  Strava says I have not done this route since September of 2017.  Wowsers.

Sunday Long Run: It's Cold Outside

Plan: Run 8 Miles.  Avoid frostbite.
Actual Mileage: 8.05 Miles

Route: This is my route into St Paul and back.  I haven't run it in quite some time.  Strava says not since January of 2017. 

Weather: Started around 18*, got up to mid 20s.  I literally had icicles in my hair.

Wardrobe: Running shorts, Brooks Running Pants, Wool socks, Wool under shirt, t-shirt, Blue Jacket, Altra Lone Peak shoes

Execution: I didn't feel good, but I was surprised at how 'not bad' I felt. It's just never going to feel good to wake up and walk out into the cold for a run, but I really didn't feel that crappy.  I didn't look at my watch, went totally by feel, took it slow on the hills, and actually had a nice time.  I haven't looked at my watch/splits yet.

Nutrition: I had a couple of gummy chews before the run.  I know, but it's what I wanted.  As I type this, I'm waiting for coffee to brew and heat me up.  Also, I'm waiting for my electric blanket to warm up.

From today, I learned: Listen to my body; it knows what it's doing.  Also, I can get away with crappy nutrition and not eating on an 8 mile run, but I'm going to have to turn it around soon for the longer runs I think.

Bonus: I took some pictures to send to my favorite people in Kentucky to see if the recognize the sites.  Before and After?

Long Run Monday: Along the River

Plan: Longest run of the training cycle.  Keep it nice and easy.  Enjoy the scenery.  Be back in time to watch Boston.

Route: This is a new route for me.  I headed up the Hiawatha Bike Trail into downtown, then south along the river, back west along the creek, by Lake Hiawatha and then home.  There were a lot of streets to cross in the first five miles (I'm so spoiled by the Lakes).  I even got stopped by a train (light rail). 

 Weather: Low 40s, not much humidity, winds around 10mph out of the N or NW.   All I could think was "Here I am on the Hiawatha Bike Trail with the wind blowing straight in my face.  Again."  But it was nice to have wind at my back for some of the later miles.

Wardrobe: shorts, shirt, compression socks, visor, Pink Altras.  I also wore my reflective arm sleeves.  (It was dark when I left so I needed some reflection but I didn't want a vest for the whole run.)  I wound up being glad I had my sleeves because it was cool and windy.  I kept them on all the way through downtown.

Execution: This was a great run.  I kept my heart rate low until the end when I stopped caring. The miles just ticked away.  The mighty hill up to Franklin was hard but not impossible.  Overall, I had a blast.

Nutrition: I had two hard boiled eggs before the run.  I'm thinking this is also what I'll do on race day since it's how I've been training.  But it's far fewer pre-run calories than I've done in years past.  During the run, I had a bite of my Larabar every mile, and a sip of water whenever I wanted. 

Bonus: I got up to do this run at the crack of dawn so I could be home in time to see Boston Marathon.  Desi is off the pack, but Jordan is still with the main ladies. Update: Jordan finished 3rd and Desi somehow came back and finished fourth.  I love Boston.
Second bonus: This is how Garmin draws the elevation changes compared to Strava.  That hill felt a little more like the way Strava drew it.

(Not) Long Run Monday - Bad Decisions Were Made Here

Plan: I mean, get out the door and go for a run.  "Don't look at the watch" was really part of the plan too.  I'd had a rough weekend with allergies and sneezes, etc.  I just wanted to run.  I had a feeling I'd want to go fast and not care about heart rate.

Route: My Lake Hiawatha/Lake Nokomis route.  I did not take the long way home becuase of ice.  The hill between Hiawatha and Nokomis was glare ice on the path and almost glare ice on the grass.  Once was enough.

Weather: The was the iciest run I've done all year.  It's ridiculous to say that becuase the air temps were 35-40*, but the winds were 10-15mph.  Everything that had ever been a puddle was now a sheet of glare ice.

Wardrobe: Wool socks, unlined tights, a t-shirt and a quarter zip, and a headband.  That's all.  I was cold starting off, but as soon as I got moving I felt better.

Execution: I really didn't look at my watch until about mile 5, and then I was all "keep the heart rate somewhat under control" and "really cool down the last mile".  So this was more of a "I know I'm going too hard" kind of tempo run than a real, heart rate based tempo run.  I kind of tried to pay attention to heart rate at the end, but by then it was too late. Sigh. 

Nutrition: I took the unusual step of eating breakfast.  I'd been sick-ish all weekend and not had a ton to eat the past day or two.  I yogurt with pumpkin seeds, chia seeds, and a banana. 

Bonus: I had a good idea for a bonus but now I forgot it. In the mean time, have one of my favorite views of Lake Nokomis.  Looking over the lake at downtown.

Sunday Not Long Run

Plan: Go run, use the 130-150bpm program on my watch.  Have fun.  Today's goal mileage is around 8 and the real long run is tomorrow.

Route: Around Lake Hiawatha and Lake Nokomis, taking the long way home.  Strava says the last time I've done this route is 2016, and before that it was 2014.  Yowza.

Weather: Low 20's and wind out of the west.  I thought it was going to be out of the southeast, but apparently that's tomorrow. I wore sweat pants, compression socks, a long sleeve shirt and a sweatshirt, with a headband and gloves.

Execution: I had fun in the sunshine, and really didn't look at my watch a lot.  Most miles I was in the high 13:xx (which I'm telling myself I'm okay with).  I'd had delusions of grandeur of doing strides at the end.  No.  Just, no, I'm hungry.   

Nutrition: This was a fasted run.  Meaning my lazy butt woke up around 10:30am and left around 11am.

Bonus: I am surprised and pleased to report that my phone did not turn itself off so I was able to take pictures.  When I got home I made myself a banana and cashew butter smoothie and then stretched myself out.

Winter Running. Brrr.

I am surprised to report that I got myself outside for a run today. It helped that I got a call from a friend, and if I timed my run right, I could also get a hamburger out of the equation.

Thoughts as I was laying on my couch trying to get myself out the door:
Ice - I was originally dreading ice above all.  The iciest patches are actually right by my house.  Some stuff that was icy the other day has improved.  Outcome: Not as bad as I thought.
Weather - Temps were okay.  It was windy though.   Outcome: I did cut the run short because wind.
Gym - I really didn't want to be at the gym.  That's why I went outside and put up with the ice and the wind.  Outcome: Gym avoidance accomplished.

Route:
Originally planned as an 8 mile route, along the Parkway and to the River.
Actual: 6 miles along the parkway.  It was really windy, and I decided I didn't need to be out in it for ever.

Weather:
9* when I started.
12-15mph winds out of the south. The winds were the bigger problem than temperatures.  But I knew they'd be less of a problem on the way home, and even somewhat at my back on the way home.

Execution:
I didn't look at my watch at all while running.  Because it was buried under several lays of clothing while I was out. I was surprised when I got home that I held a pretty steady pace, and a bit faster than I'd been thinking I was moving.

Bonus:
I paid like $1.99 for this fleece headband.  It's crazy thick and it's the best thing I ever bought for running.