Saturday on the Marsh: the long run I almost never started

Plan: Coach had 6 easy miles on the calendar
Actual Mileage:  6.02 miles
Route: I ran around my marsh.  Running to the marsh, plus seven loops (yes, seven) and then running home, is the right mileage.
Weather: It was 15-20*, roughly.  Winds were out of the south, 10mph. I ran at sunset/moon rise.  Because that's what kind of day I was having.

Wardrobe: Feet: The Replacements.  I was doing an easy run yesterday and I literally felt The Workhouse just give out on the run.  I was all this is the moment I broke those shoes.  So, today The Workhorse is changed to 'shoes I can wear at work with black pants' and they are out of the running lineup.
Bottom: Wool compression socks with a second layer of socks, Nike Running capri tights, sweatpants
Top: Red heavy duty running shirt, blue jacket, wool hat, sometimes a buff, and sometimes gloves.
Execution: It took me all day to start this run but I had a blast.

High Points of the workout: When I got back, I was actually most excited about the cadence I had during the run.  (More green than orange is a good thing.)
Struggles of the workout: It just took me all day to get started, right?
From the high points, I learned: I guess my form is coming along? (Maybe I should trust that more.  My form is coming along!)
From the struggles, I learned: Getting started is almost always the hardest part.
Next steps: There's just been some other stuff going on with my health and body that I haven't talked about.  That needs to get squared away so I feel better.  But running is coming along nicely.

Bonus: Apparently it's a super moon and I got to watch it rise.

Surprise Long Run

Plan: Out and back on the parkway.  Turn around is 35th.
Actual Mileage: 6.18 miles.
Route: The parkway.  I was not stopped by trains but it was a close thing.
Weather: Apparently it was 16* for this run. The 7mph winds were for real too.
Wardrobe: I finally have to write about my wardrobe again, because I was cold.
Top: Red long sleeve shirt, puffy vest, windproof jacket
Bottom: Shorts under sweat pants
Feet: Compression socks, second socks, Altra trail shoes. 
Other: My favorite hat, gloves.
High Points of the workout: I went fast.  My long runs are getting faster.
Struggles of the workout: First struggle was the cold. I told my coach I have gone soft since not marathon training. Second struggle was that I think I took the fifth mile too fast, or I was taking it too fast and then slowed down.  I realized I need to "keep going" for the sixth mile because that's how a race would be.  Also, it's too damn cold to slow down.
From this, I learned: Dress warmer on the bottom.  I should've had full tights.  I'm actively trying not to learn much from my pace. I was telling myself "focus on effort.  There's no oxygen in this air so you don't know how fast you'll go when it's warmer".  That's basically true.
Next steps: I do the long run mileage based on what my coach gives me.  I may ask for some longer runs, so I can focus on the 'middle six' and have more of a warm up and cool down incorporated.
Bonus: I loved the out and back on the parkway.  I hadn't been down that far in a long time.

Long Run Saturday

Plan:
2 miles warm up/easy
1 mile at 'goal race pace' and that was changed by my coach to 10:40/mile
1/2 mile easy
1 mile at 'goal race pace' and that was changed by my coach to 10:40/mile
1/2 mile easy
1 mile run/cool down
Actual Mileage: 1st hard mile was around a 10:30/mile.  2nd hard mile was around a 10:27/mile.  I had issues lapping my watch.

 Route: Inside on the track.  A 10:00 mile is easy to pace on this track.  1/4 lap needs to be done in 25 seconds, 1 lap needs to be done in 100 seconds.  The 1/4 laps are really easy to time because of where the clocks are.
Struggles of the workout: Before the 'hard' part, I was nervous for myself and kind of bargaining.  "try it on the track, you can always go to the treadmill" I finally found a thought that worked for me.
High Points of the workout: I ultimately told myself, there's 12 laps of work and to see how many of those 12 laps I could get right.  I was usually on time or 1 second slow when I was paying attention to 1/4 lap time.
From the high points, I learned: It was good for me to 'feel' this effort.  It wasn't as crazy hard as I thought, though it was work. It's also showing me I need to improve to hit the race pace I want.
From the struggles, I learned: 'Bring a good attitude' is everything.
Next steps: Work on speed? Keep bringing a good attitude. 
Bonus: I did abs after the workout, then changed shoes and walked 3 miles with Dungeon Master.

Long Run Saturday

Plan: 6 miles; middle 2 miles at race pace

Actual Mileage: 6.3 miles, plus 0.3 miles walking back to the car

Route: Two laps around Palmer Lake plus a walking cool down.

Weather: Low 60s and a touch of wind

Wardrobe: I wore a dark blue shirt because the sun is shining and I wanted to feel the heat and the solar power.

High Points of the workout: First "fast" mile felt strong.

From the high points, I learned:  I actually was probably going too fast at some points.  My pacing was really uneven.

Struggles of the workout: Second "fast" mile was a struggle. I felt like I slowed down but I definitely tried to keep kicking.

From the struggles, I learned: I kept a good attitude in my head, after an initial "I can't kick that hard for that long" I was all "if you think you can't or you think you can, you're right" and then I tried harder.  So that was positive.

Next steps: I told my coach I am definitely looking forward to running with her.  I think having another person around to pace off of will be a real boost for me.  Looking at this has also helped me understand why I like doing these fast paced workouts on the treadmill.  My pacing doesn't get nearly as screwed up.
 

Bonus: I did leg day exercises after the run and then walked back to my car.

Long Run Friday: Blue Hill Trail

Plan: 7 miles easy
Actual Mileage: 8 miles.  Because logistics.

Route: I ran the "long" Blue Hill Trial Loop first.  On my second time around, I took a shortcut across the top, just to decrease the mileage.

Weather: 70s, partly cloudy, a bit of wind.  Absolute heaven!
Wardrobe: I wore an Ink N Burn outfit with compression socks for this one.  Long socks is one of my only requirements for trail running.  I used my Merrels today and they did great. I could've actually done this one in my Minimus shoes if I'd planned ahead.
Execution: This was actually a hard run.  The footing wasn't as good as it has been in the past.  Mostly due to unevenness of the grass and tons of groundhog mounds.  (Or really, name your subterranean mammal that digs mounds, I'm not fussy.) 

From today, I learned: I'm proud of myself for gritting this one out.  I focused a lot on "leading with my hips" up the hills and on the uneven footing.  And then I focused on really enjoying the spots with great footing.

Bonus: This is the trail I think "If Chris ever comes to town, I'm taking him here and showing him all the poop".  There was one pile I am reluctant to identify as bear poop.  It was big.  But I don't want that to mean there are bears near that trail.

Saturday Long Run

Plan: Run 2 miles easy, next 2 miles are at 3:00 hard, 8:00 easy, 1 mile cool down

Actual Mileage: 5.69 miles
Route: Along Victory Memorial Parkway, with an odd out and back while I was waiting for a train.

Weather: Started at 71* and ended at 77*  Sunny and humid.
Wardrobe: This bullet was always so important to me in the winter because I could never remember how to dress for the different temperatures and wind chills.  Now I'm all "I dunno, clothes?"

Execution: 2 miles easy including a walking warm up
3:00 at 9:51/mile pace, 8:00 easy running
3:00 at 9:12/mile pace, 6:25 easy running
3:00 at 9:24/mile pace
Run easy until I hit 5 miles.
Walking cool down.

From today, I learned: I was definitely not a slave to my watch on this one and ran it by feel.  That was the right decision.  I cut one of my rests short so that I wasn't trying to do a 3:00 hard running through the only traffic light on the whole route.
Bonus: Old grumpy me was thinking "this is so hard for 3 minutes.  How am I going to do this for a whole race?" and New "good attitude" me is thinking "wow, you did that 3 minutes, 3 times in a row.  When this started you wouldn't have thought you could do that at all, look how far you've come" So, I guess from today I learned a good attitude is important.

Long Run Saturday: Back at Rush Creek

Plan: Run at least 6 miles, make mile 4 around 10:00/mile
Actual Mileage: 6.21 miles

Route: Rush Creek Trail from Coon Rapids Dam.  It's been a while since I've been here and I'm glad to be back.

Weather: 70* and balmy.  I was dripping sweat.
Execution:
Warm up and run easy for 3.1 miles
Mile 4 was at 10:07/mile, or 10:06 if you look at Strava, or 10:00/mile if you look at my 'moving time' which I don't even understand.
Rest of the miles: went back to easy, and then after mile 6, walking cool down.

From today, I learned: I went into the hard mile trying to stay relaxed.  Trying not to go nuts on my pace, like I normally do when I start out a hard lap.  It mostly worked, but I was slightly bummed that I was a couple seconds off the pace too.  Sigh.

Bonus: I had a donut after the run and now I'm home watching the first stage of Tour de France.  After that, I'm switching over to Wimbledon.

Long Run Saturday: Baker Park Reserve

Plan: Run 7 miles easy.
Actual Mileage: 6.9 miles.

Route: The 10K loop at Baker Park Reserve.  I park in the campgrounds or down by the other lake. 

Weather: Y'all, it's soooo hot. It was over 70* when I was done. 70* is literally 70* warmer than most of what I ran in this winter so it might as well be the face of the sun! I am now a black fly and mosquito blood donor as well.  Jerks. 

Execution: I didn't look at my heart rate for this run.  I just kind of ran. I also did not lap out my warm up or cool down.  So, in total, I ran a 13:50/mile pace with an average HR of 149.  For a super hilly route on a hot day, I'll take it.

Nutrition: Well, I didn't eat anything before I headed out.  I'd packed myself a breakfast so I could sit at the lake and chill out for a while after running.  And then I left breakfast on my counter.  Sigh.

From today, I learned: Prepare for black flies.  They are the devil!  Really from a running perspective, this was a solid workout.  I had a lot of unrelated stuff going on in my head so it didn't feel like the best workout in the world.

Bonus: I got a donut for breakfast since I forgot my actual breakfast at home.

Long Run Saturday

Plan: 'Warm up' at least 3 miles; 10X 2:00 at moderately hard pace, 1:00 recover; Cool down

Actual Mileage: 6.7 miles
Route: Victory Memorial Parkway and I found my way to Crystal Lake In Robbinsdale.  I mostly did things right, but I think I didn't take 100% the "right" way around the lake.

Weather: Raining when I started.  60's and super humid when I finished. 
Wardrobe: Top: InkNBurn tank; Bottoms: Nike shorts; Shoes: Xero Prios (this wardrobe section is so short in the summer)

Execution: I wanted to throw my Garmin out the window.  It works sometimes, and then, sometimes I can't send new workouts to the watch. And the only way to cure that is to factory reset the watch.  Factory resetting the watch is a PITA.  Anyways...
1. 10:22/mile
2. 10:01/mile (oops)
3. 10:51/mile (this is more correct)
4. 12:12/mile (ask me about the hill I ran up)
5. 10:40/mile
6. 10:04/mile
7. 9:57/mile (I think I was trying to avoid a dog, I can't remember)
8. 10:11/mile
9. 10:18/mile
10. 10:16/mile

From today, I learned: I think I did this workout a little too hard.  It should've been 'surges' and I was probably running a bit harder than that.
Bonus: Found a new lake today.  So that was fun.

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.

Saturday Long Run: Taper Time

Plan: Run 12 miles easy.  Test the wardrobe including shoes, socks, and vest to make sure all are comfortable.
Actual Mileage: 12.13 miles.

Route: Same as this day.  Starting at Lock and Dam, north along the river to Number 9 bridge, then south along the other side of the river to Ford Parkway.

Weather: OMG.  Finally.  Started in the high 40s and ended near 60. 

Wardrobe: Yesterday, I run in a pair of black spandex shorts.  In the sun.  And I was all "these are really hot in the sun"  So I realized I probably needed a not black pair of shorts for race day.  Today was all about dress rehearsal, testing the wardrobe, etc.
Top: InkNBurn Singlet
Bottoms: Grey Nike running shorts.  This is a pair of guys shorts with a good inseam and decent pockets.  If it's good enough for Courtney Dauwalter, it's good enough for me.
Shoes: I work the Brooks Launch.  I love the shoe, but I think it may be Altras on race day for me.  These will probably make the trip though  I wore smart wool running socks with them.
Other: I had a visor on, and my Nathan running vest.  I wore arm sleeves for about the first half of the run.
Results: No chaffing from the shorts, singlet, or vest.  No issues with the shoes and socks, but I think the shoes are just a touch too narrow for race day. 

Execution: I felt like garbage on this run.  I woke up with a raging headache.  One of those "let's see if I can outrun this headache" kinds of things.  I knew it was going to be better to move than to sit still for this one.
Nutrition: This probably didn't help the 'I feel like garbage' feelings.  I had 1/4 of an avocado before I left.  I carried one thing of water and one of water/juice.  I had sips every couple of miles, and I had chews around miles 3, 6, and 9, and salt tabs at miles 5 and 10.

From today, I learned: Heat management and hydration management will be important factors on race day. Because I've trained in blizzards and polar vortexes, my body is all confused by the 50 degree temps and thinks it's too hot. Runner problems much? So, I'll have to keep an eye on that for race day.  One thing I don't want to do is drink too much water early on in the course because I'll feel like garbage towards the end. I remember the pain well.  I can take water and dump it on myself whenever I want; I just have to be careful about not drinking too much and upsetting my stomach.
Bonus: Thank you to all of the Earth Day volunteers who were out helping our parks stay clean and beautiful!

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.