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.

Loony Challenge Step Back Week - 5 Weeks To Go

Step Back Week
Weekly Miles Planned: 20-25 Miles
Actual: 22+ Miles, and some walking

Long Run Miles Planned: 5-8 Miles How are there only 5 weeks to go?!?
Actual: 6 Miles a couple different days this week

Sunday Planned:t 1-6 Miles Run at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual: 1.16 miles run, walked 'till my mileage for the day was 2 miles.  Tried Kettlebells and got dizzy and super high heart rate so gave up the ghost.  Not every workout can be perfect.

Monday Planned: 1-6 Miles Run at MAF, Plyos
Actual: 1.21 miles in the morning.  You may call me captain grumpy pants.

Tuesday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: Run 1.21 miles in the morning.  No weights.  Captain Grumpy Pants is still captaining the ship over here.

Wednesday Planned: 1 Mile Run
Actual: 6 Miles Run.  I didn't look at my heart rate or my pace, I just ran for fun, and it felt good.
Tuesday weights done on Wednesday.  I'm still grumpy in the morning, but I found time this afternoon to get some things done.

Thursday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 6 Miles in the morning.  3 minutes 'finisher' at the end of the run.  This was a great run.  It was nice and cool in the morning.  (Pics taken from roughly the same place on two different days.  Hello sunrise!)

Friday Planned: 1 Mile Run
Actual: 4.16 Miles before dawn.  First flashlight run of the summer/fall. Thursday weights today.  (I'm a day off because I was a grump on Tuesday).

Saturday Planned: 1-6 Miles at MAF, Plyos
Actual: 3 Miles around my happy place.  3 minutes 'finisher' at the end of the run.  I was super grumpy and felt a bit lousy during this run.  Then I realized I'll be at this same place in my cycle on race day, so I started making plans in my head, about 'adjusting' my cycle slightly.

Loony Challenge 9 Weeks To Go: Step Back Week

Step Back Week
Weekly Miles Planned: 25 Miles
Actual: 16 Miles run and 6 elliptical ‘miles’ for a total of 22

Long Run Miles Planned: 4-6 Miles
Actual: I think this was Wednesday with 5.2 miles

Sunday Planned:t 1-6 Miles Run at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual: 1.21 Miles in the morning.  No bells or abs.  All of the walking downtown and hanging out with the family during the day.
Nutrition: I have planned for failure!

Monday Planned: 1-6 Miles Run at MAF, Plyos
Actual: 3.05 easy miles around Lake Nokomis.  No plyos because my ankle was freaking out last week and now I don't know what's going on.
Nutrition: Continuing to fail, and okay with it.

Tuesday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 1.21 Miles run in the morning.  Tuesday weights including 3 sets of 55lbs overhead press.  I have to find out if the little bar downtown weights less than the little bar at Midtown.  I wish I were joking. I assume they're the same weight, but I always see bigger lifting 'gains' downtown.
Nutrition: This was not actually the worst day in the world because Qat Lady cooked me dinner.

Wednesday Planned: 1 Mile Run
Actual: 1.18 Miles run in the morning.  4 elliptical 'miles' in the afternoon. I'd been thinking I hadn't run more than a mile since last Friday and I was about to fall apart.  I forgot all about Lake Nokomis on Monday.
Nutrition: I mean, I should take this off for a minute right?

Thursday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 1.21 Miles in the morning before work.  2 'miles' on the elliptical.  Thursday weights.
Nutrition: Mistakes were made here.

Friday Planned: 1 Mile Run
Actual: 4 Miles treadmill run with 8 x1 minute hard, 3 minutes easy.  This treadmill workout usually goes pretty fast.  It stays fresh because I don't do it that often.
Nutrition: Feeling yesterday's mistakes. 

Saturday Planned: 1-6 Miles at MAF, Plyos, Walk with Dungeon Master?
Actual: 4.16 miles very early in the morning.
Nutrition: Well there was a bowl of rice for supper.  This week is a continued failure and I’m cool with it.

Loony Challenge - 13 Weeks To Go: Step Back Week

Step Back Week
Weekly Miles Planned: 20-25
Actual: 23+ miles run

Long Run Miles Planned: 5
Actual: 5.97 miles on Sunday morning

Sunday Planned:t 1-6 Miles Run at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual:
Run: 5.97 miles in the morning.  Avg HR 138.  It was really getting hot by the end of this thing.
Sunday Kettlebells: Done
Sunday Abs: Done
Nutrition: Well, it hasn't happened yet, but today may be a slight fudge.  There is a concert/food truck fund raiser this evening. The food truck will have Puerto Rico food but I can't find an actual menu online.  So we'll see what decisions I make for myself.

Monday Planned: 1-6 Miles Run at MAF, Plyos
Actual: 3.3 Miles run easy, around Lake Nokomis.  I was not in the mood for plyos and I'm okay with that.
Nutrition: I am so over the dishes.  That's what no one talks about in all these different diets.

Tuesday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual:
Run: 3.25 miles, no one is more surprised by this than me.
Weights: Tuesday weights.
Plyos from yesterday
Nutrition: I made hard boiled eggs.  I hadn't done that in a while.

Wednesday Planned: 1 Mile Run
Actual: 5.44 miles, Avg HR 138. Because weather.  The low for tomorrow is 76* and it's supposed to storm all day. 
Nutrition: Grrr.

Thursday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual:
Run: 1.25 Miles on the treadmill
Thursday Weights including 1 set of 5 reps at 55lbs overhead press (2 x10lb plates + small bar).  This is not meant to be impressive.  It's just so I can find it again if I'm trying to see my progression.
Bonus Abs, increased the interval to 40 seconds of work and 20 seconds rest.  It goes fast.
Nutrition: Captain Smiley is coming over for supper.

Friday Planned: 1 Mile Run
Actual: 1.21 miles run
Nutrition: Mmmmm.  Potato chips

Saturday Planned: 1-6 Miles at MAF, Plyos, Walk with Dungeon Master?
Actual: 3.17 miles run, very slowly.  Bonus Zumba.  No plyos.
Nutrition: Mom and Dad are here.  Let's see how bad I screw this up.

2017 Loony Challenge - 7 Weeks to Go. Step back and go on vacation!

Step Back Week
Weekly Miles Planned: 20-25 miles
Actual:19+ miles run, 3 miles walked

Long Run Miles Planned: 6 Miles
Actual: 5.5 miles on the Cincinnati hills.  This is fine.

Sunday Planned:t 1-6 Miles Run at MAF, Sunday Kettlebell Workout
Actual: 2 Miles on the track.  Sunday Kettlebell workout.  I don't feel as bad today as I normally do on the Sunday or a stepback week, so that's a good sign. Bonus walk on the track with a friend.  (We would've been outside but rain.)

Monday Planned: 1-6 Miles Run at MAF
Actual: 1.2 miles run in the morning before going on vacation.

Tuesday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 5.52 miles run in the Cincinnati hills. 13:35/mile. Avg hr 138.

Wednesday Planned: 1 Mile Run, maybe Zumba?
Actual: 1.29 miles in the morning before tennis. Still on the hills.

Thursday Planned: 1-6 Miles Run at MAF, Lift Weights
Actual: 2.01 miles run, plyos. I wanted to go farther but it was already too hot when I woke up so I tries to play it smart.

Friday Planned: 1 Mile Run
Actual: 4.5 miles. 13:28/mile, avg hr 137. A make shift weight workout in my parents basement. It's hot and sticky out.

Saturday Planned: 1-6 Miles at MAF, Maybe Zumba?
Actual: 3.25 miles through my parents neighborhood and the park by their house.  This run was both more awful and more fun than I expected. Awful because those rocks felt like walking on legos in my minimal shoes.  More fun because freaking down hill.

Flying Pig 6 Weeks To Go: Step back week

Sunday
Planned: 1-5 miles run easy, lift weights
Actual: 3.25 miles run outside on the Greenway with a, um, stop in the middle.  TRX/Kettlebell class for weights.


Monday
Planned: 1-5 miles run, easy
Actual: 4.17 miles, ave HR 143 for the running portion.  I'm feeling much better than yesterday. Yoga at the end of the day.


Tuesday
Planned: Speed work, Lift weights
Actual: Speed work is w/u, 9x 1:00 hard, 1:30 rest, c/d.  This was a slower speed session especially the last 3, but I'd taken a week off with whole30 and didn't look at my watch at all during the run.  Also, something is up with my watch.  I'm fairly certain my heart rate was never 212 on this run. Lifted weights downtown in the middle of the day.



Wednesday
Planned: 1 mile run.  Maybe Zumba?
Actual: 1.21 miles outside in the morning.  Zumba with friends in the evening.


Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: Running was w/u 1 mile, then mile splits of 12:44, 12:17, 11:15; 11:01, c/d 1 mile.  Lift weights at downtown gym.


Friday:
Planned: 1 mile run
Actual: 1.21 miles run outside.  Bonus walk around Lake Hiawatha to see the owls.


Saturday
Planned: Speed work , maybe Zumba?
Actual: Per usual, I totally slept through Zumba.  I did do the speed work out.  I may have to start putting that word in quotes.  Same as Tuesday.

Flying Pig 2017 10 Weeks to Go: Step back week

Sunday
Planned: Low mileage run, easy
Actual: 1.23 miles.  Taking the "low mileage" thing as far as I possibly can.


Monday
Planned: Low mileage run, easy
Actual: 4.15 miles in new shoes.  This was more of a tempo run than an "easy" run.  It was a miracle I did anything at all, so I'm good with it.


Tuesday
Planned: Speed work, Lift weights
Actual: Speed work was w/u; 9X 1:00 hard, 1:30 easy; c/d.  50 minutes on the elliptical and 10 minutes spin.  Weights was TRX/Kettlebell for the last time.  Which makes me very sad.

Wednesday
Planned: 1 mile run
Actual: 1.23 miles run.  Bonus Zumba class.  Every time I go back to Zumba I'm all "this is really fun, I should do this more".  I'm thinking about replacing Tuesday night class with this class.  We'll see.


Thursday
Planned: Tempo run (148-160bpm), Lift weights
Actual: 4.5 miles easy run, since I accidentally did my tempo run on Monday.  This was actually a really good workout.  Weight lifting after the run.


Friday:
Planned: 1 mile run
Actual: 1.22 miles after work. 


Saturday
Planned: Speed work , Lift weights
Actual: Speed work is the same as Tuesday.  And yes, I'm about to compare this workout to Tuesday when I'm done posting.  Lift weights at downtown gym.  Because the parking lot at Midtown was full.  WTF. 

Flying Pig 2017 14 Weeks to Go: Step Back Week

Sunday
Planned: Long Run  Tempo Run. 
Actual: 6.37 miles, 5.34 miles at 12:23, which is good for me.


Monday
Planned: Run 3-5 miles easy Run 1 mile.  It's a step back week.  Step back.
Actual: 1.22 miles outside.  Did you know it snowed this morning?


Tuesday
Planned: Z2 running Speed work, lift weights
Actual: Speed work was: Warm up, Run 1 lap hard, 1 lap easy, repeat 6 times, cool down.  Each lap is 1/6 of a mile. Paces below are wrong (read: slow) because Garmin gets confused inside. Weights was TRX Kelttlebell class.



Wednesday
Planned: 1 mile run
Actual: 1.23 miles, literally on thin ice. Buy yeah for me for getting up and doing this before work!


Thursday
Planned: Run 3-5 miles, Lift weights 
Actual: 5 miles tempo run.  I was straight up dreading this run, but I let go all my dread and wound up having a good time.  45 minutes lifting weights with the new routine.  Pretty sure my trainer is trying to kill me.


Friday:
Planned: 1 mile run
Actual: 1.21 miles, outside, in the sunshine.


Saturday
Planned: Run 3-5 miles, Lift weights
Actual: Speed work: 5 laps warm up, run 1/2 lap hard and 1/2 lap easy for 10 laps, 3 laps cool down.  35 minutes weight lifting.  Bonus work 3 miles walking on the track and then 1/2 mile in the neighborhood.  I've also learned the paces on the garmin are slow indoors, I was running more around a 9:05-9:30 mile on the speed laps.  (I know I'm still slow.)