Before and After: Lake of the Isles

I went for a run today.  In the rain.  It was one of those slow misty rains where the air was holding so much moisture.  Here's what it looked like today.  The downtown skyline is totally missing.  I'm sure it was behind the clouds.  And a couple pictures from the same location in happier times.

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.

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.