Marshmallow Training - 2 Weeks To Go

Sunday Planned: Long run or run 1 miles
Sunday actual: 1.22 miles and bonus abs, first thing in the morning
From today, I learned: I did abs first, and that actually put me in the mood for a run

Monday Planned: Tempo run
Monday actual: 100M sprints done, with a long warm up and cool down
From today, I learned: Those red shorts are for sure NOT the ones for marathon day.

Tuesday Planned: Run 1 miles
Tuesday actual: 1.24 miles, bonus abs
From today, I learned: It's going to be hot on race day.  It's 60* and I'm running around sweating?

Wednesday Planned: 4 miles easy
Wednesday actual: 4.15 miles, bonus abs
From today, I learned: I woke up, turned my alarm off, and then didn't go back to sleep, so I did do this in the morning.  Which turns out to be a good thing becuase I worked all day and all night practically after that.  Also tested another possible pair of shorts for race day.  I'm loving the mermaid, but they are a bit hotter than the gray shorts.

Thursday Planned: Run 1 miles
Thursday actual: 1.21 miles and bonus abs in the morning.
From today, I learned: I'm hitting that part of tapering where I'm all "can I just just a little bit more?"

Friday Planned: Run 1 miles
Friday actual: 4.2 miles, easy.  This was supposed to be 3, but I like the 4 mile route better than my 3 mile route.  (Runner problems much?)  Also, I ran today in wind versus tomorrow in snow and rain.  Bonus abs.
From today, I learned: I needed this run.  Work is trying to win and I needed to keep things even.

Saturday Planned: 3 miles easy
Saturday actual: Run 1 miles in the morning, bonus abs in the evening.
From today, I learned: I am had a raging headache all day and was a grump.  But the work was done.

Long Run Sunday - Fun Run!

Plan: Running should be fun.  This should be fun.  Have fun.  PS - don't look at the watch.  Warm up, run at least 10 miles, cool down.

Route: This is my "thank god the roads are all open again" route from last year.  (Maybe I should really name it that?)  Ironically one side of Franklin Ave bridge was in fact closed to pedestrians, so I had to use the north side today, but it was early enough that crossing the streets was no big deal.

Weather: Low 60s and humid.  There was no wind to start but it kicked up out of the southeast around mile 4 or 5.  That was fine with me.

Wardrobe: NikePro shorts, reflective shirt, visor, compression socks and Green Silence shoes.  I'm realizing now exactly how many races I've run in these shoes.  They are getting to the end of their mileage.

Execution: This was a really solid run.  There was a moment where I realized that I was going harder than I normally go, but I wasn't hurting.  And I hung onto that feeling as much as I could in the run.   Hard but not hurting.  I can keep going at this pace. I practiced 'belly breathing' up the hills, and I did run up all the hills including the Sabo bridge at the end. I also practiced what I'm going to say to myself on race day while I'm climbing.  'Pick up your knees' because that seems to be what gives me the best form up the hill.

Nutrition: Little bit of a failure on this one.  I had half an avocado, salted, before I left the house. I know now that this will not be my race day food.  Because it felt like I had rocks in my stomach 'till about mile 4.  No, um, distress.  It just didn't feel good.  I had a couple bites or Larabar and a couple sips of water along the way, but not much.

Bonus: Like last time, I'm writing all this before I've seen my paces and other stats for the run, so I'm feeling good.  I'll go look in a second, so I can pull some screen shots in for pictures on this blog.  For 'hard but not too hard' this looks good and I'll take it.
#2 - I'm about 40 pages into Mind Gym and was trying to apply some of the principles he talks about to this run.  Mostly focusing on the positive and what I want to do versus all the stuff that could go wrong.
#3 - I had a brief lifting session after this run, not my full 'Sunday' workout by any means.  I decided I'd just do the arm stuff plus single leg deadlifts for balance.  And then I had a nice stretch.

Flying Pig: 2 Weeks to Go and 1 Week to Go

2 Weeks to Go: Goal mileage is 30 for this week


Sunday
Planned:Long run, lift weights
Actual: 9.6 miles in the morning.  TRX/Kettlebell class at night. I'm loving the taper already.


Monday
Planned: Easy run
Actual: 1.23 miles in the morning.  Heaven only knows why I thought I'd wake up early enough to do any more than this.


Tuesday
Planned: Speed work, Lift weights
Actual: 5 miles tempo in the middle of the day.  This is one of my favorite runs the whole training session.  After work, lift weights at the gym.


Wednesday
Planned: 1 mile run.  Maybe Zumba?
Actual: 1.2 miles (or so) run on the track inside.  It's a grey gloomy day. How do we spell grey, btw? No Zumba because I was planning a birthday party.


Thursday
Planned: Tempo run (148-160bpm) or easy run, Lift weights
Actual: 6 miles easy, lift weights at the gym.  This was a cold run (like coat and gloves cold).  And I saw a red tail hawk nest.


Friday:
Planned: 1 mile run
Actual: 1.21 miles outside.  Little walk before lunch.


Saturday
Planned: Easy run , maybe Zumba?
Actual: 5.17 miles easy, Zumba at Logan Park with B because I woke up in time to do both.
Total mileage for the week is 30.3 miles

1 Week to Go: Goal mileage is around 20, not counting Saturday races.

Sunday
Planned: Long run, lift weights
Actual: 6 miles on the track, 20 mins on the elliptical (for a total "mileage" of 7.5 miles) and TRX/Kettlebell class


Monday
Planned: 1 mile
Actual:1.21 miles outside in the morning.  I packed for Cincinnati and it took me like eight hours to decide what to wear for the races and eight minutes to get everything else packed. 


Tuesday
Planned: 4-6 miles
Actual: 6.16 miles early in the morning.  This turned out to be a fun run with a fast finish.  Because my heart rate was ridiculously low for the first half so I was all "why not?"


Wednesday
Planned: 1 mile run.  
Actual: 1.22 miles in the morning before heading off to the airport.


Thursday
Planned: 1 mile
Actual: 1.27 miles around Mom and Dad's house. 


Friday:
Planned: 1 mile run
Actual: 1.29 miles in the rain.  Because a streak is a streak.


Saturday
Planned: Race!
Actual: Done - posts to come!