Quality Miles Monday - A surprise lake run

Plan: Warm up
3 x 1 mile at 10:40 or so, 3:00 break in between each mile
Cool down
Actual Mileage: 4.9 miles with working miles of 10:38, 10:52, and 11:08

Route: Out and back along Lake Nokomis.  I had to start miles 2 and 3 in some pretty specific places to make sure I could get them both in on the 'back' portion of the run.

Weather: 28*.  Winds were 12mph, and the part of the lake closest to Cedar Ave (north and sound ends) is always the coldest.
Wardrobe: True story here.  I'd gone to the dentist in sweats (think athleisure) and brought clothes to run inside at the gym.  But when I drove by Lake Nokomis on the way to the dentist, I was all "it's warm enough, I could run outside.  They plowed the trails." and then I was all "I think I can make this work with the clothes I have".  So I had starter sweatpants, senita shorts (with pockets for my keys because the pants didn't have that), compression socks, blue Asics that I almost never wear running but had good traction, sports bra, long sleeve shirt, sweat shirt, ear band and sometimes gloves.

High Points of the workout: I didn't look at my watch at all during this workout, so I had no idea what my paces were.  I was really pleased when I got home and saw that they were not far off the goal paces my coach laid out.  In wind, cold, and crappy footing, I'll take it. I also see that my heart rate shows a hard effort, so I'm proud of that.What stuck out for me the most was the cadence of the first mile, which turned out to be the fastest of the 3.

Struggles of the workout: Did I mention the footing and the wind coming off the lake? I also had a harder time pushing myself alone than I do when I'm on the track with a lot of other people watching me.

From today I learned: I'm glad I did this one outside.  That surprises me.  I'm glad I focused on effort here versus actual pace. It made it a fun workout for me.  I was able to find a good attitude for this workout, even though this particular one intimidates the heck out of me.

Next steps: I told coach that having endurance to last 'till the end of the workout continues to be a place I can improve.  I was dogging it today by the end.  And then I froze my butt off.
Bonus: I told coach I feel like I can kick my feet up and chill for the rest of the week. The hard workout is done.

Marshmallow Training - 3 Weeks To Go

Sunday Planned: Long run, 20 miles
Sunday actual: 20.95 miles in the books, bonus abs.
From today, I learned: It really helped to know Olive was at the end waiting for me with a fizzy water.  Also, my first attempt at run/walk intervals, so I get to learn how my watch handles those.

Monday Planned: "Recovery run" of 8 miles.  This doesn't sound like recovering to me.
Monday actual: True story: My coach emailed me Sunday night and said 'I changed your Monday mileage, 8 was way too much'  So I ran 4.6 miles around Lake Nokomis instead and did bonus abs this evening.  I had a super slow cool down because I was taking pictures.  (It was such a pretty day.)  This is one of my favorites.
From today, I learned: It was a gorgeous day for a run.  I'm glad I got up and got it done so I could enjoy Boston.

Tuesday Planned: Run 1 miles
Tuesday actual: 1.21 miles, bonus abs
From today, I learned: Running was a 'get up and get it done' thing.  Good as always.  Abs were a 'you can't go to bed until this happens' thing.

Wednesday Planned: Tempo workout; Wednesday weights
Wednesday actual: No weights; I haven't been doing those since my excellent week of mental health last week. And for the taper my coach wanted me to back off anyway.
Tempo workout: done
Bonus abs: also done
From today, I learned: This workout is hard, but it's harder in my head than it is to run it.

Thursday Planned: Run 1 miles
Thursday actual: 1.2 miles in the morning, bonus abs
From today, I learned: This was a loooong day for other reasons so I'm glad I got this day

Friday Planned: Run 1 miles, Friday weights
Friday actual: Run 5.3 miles instead of doing it tomorrow, bonus abs
From today, I learned: Black shorts in the sun are very hot; maybe that's something to think about for race day?

Saturday Planned: Run 6 miles (Maybe this gets swapped with Monday?)
Saturday actual: 12.13 miles, long run.  This is for tomorrow when apparently it may rain. Bonus abs at the end of the run, outside, because I just wanted everything done.
From today, I learned: Think of a strategy for managing heat on race day.  Because I'll probably need it!

Marshmallow Training - 18 Weeks to Go

Sunday Planned: 11 Miles
Sunday actual: 11 Miles of running inside.  I feel like I'm still going up and down and over and over.
From today, I learned: Patience and relaxation during the run.  I also finished a book I was listening to.

Monday Planned: 2 miles w/u; 15 mins tempo; 2 miles c/d; Monday abs; Monday weights
Monday actual:
Run: Completed as written.  My outside tempo was more like 10:55 than the 10:45 Coach prescribed.  I'm taking it for now.
Monday abs: done
Monday weights: done, very slowly this week for some reason.
From today, I learned: Run the hills by effort, not by pace.

Tuesday Planned: 1 Miles
Tuesday actual: 1.25 miles, inside, on the treadmill.  It is too freaking cold outside.
Bonus spin class with the Dungeon Master.
From today, I learned: I am so hacked off with my Garmin watch.  Workouts weren't syncing properly so I had to re-set the watch.  And now my heart rate zones are ten kinds of screwed up.

Wednesday Planned: Wednesday Weights, 5 easy miles
Wednesday actual: Weights in the morning.  4.63 miles along the river in the afternoon.
From today, I learned: Sometimes discretion is the better part of valor.  I first headed over to Medicine Lake because it's been well plowed in the past.  And today?  Oh hell no, the paths were glare ice inside the park, and snow crust along the lake shore.  I was out.  I headed down by the river which has been clear so far and ran there.

Thursday Planned: 1 Miles
Thursday actual: 1 mile outside. 
From today, I learned: I feel like garbage.  Carb flu is real people

Friday Planned: Friday Weight, 4 easy miles
Friday actual: Running: yes, very slowly.  Weights, no.  I just didn't feel up to it.
From today, I learned: Again, Carb flu is real.  But I had a blast out on the trails.  This is the first day in a while I've really run in the 'snow crust' and the footing was great.

Saturday Planned: 3 easy miles
Saturday actual: 3 miles, relatively low heart rate.  Carb flu is getting better but my endurance hasn't rebounded yet.  The weather was great today.  Nokomis isn't in quite as good shape as the river is, but it was okay footing and there were tons of people out.
From today, I learned: I'm trying to look at these super slow frustrating slogs as an opportunity to be grateful for what my body can do, and celebrate being able to run, instead of "WTF?!? What am I so slow?!?  I'll let you know how it goes.

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 

(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.