Long Run Sunday: Don't Worry, there aren't any hills

Plan: Run easy, 8 miles or so.
Actual Mileage:  7.87 miles.  I thought it was such a healthy thing that I didn't try to run in circles to get the last 0.13 miles in, either.
Route: This is the "I think it's pretty flat" route that Mom suggested long ago.  True story: it's not flat.  At all.  I head up Erie to Madison Road, then turn on Grandin Road, to Edwards road, back to Erie Ave and then home.

Weather: 29* when I started.  Not much warmer when I finished.  Wind was minimal.  It was super humid. 
Wardrobe: Compression socks, Brooks running pants, short sleeve shirt, sweat shirt, buff on my head, and Merrel shoes.
Execution: I didn't set heart rate alarms, but I did well keeping things under control.  I was thinking it was going to be rough when my heart rate got to 130 in the warm up, but it turned out fine.  I walked up one of the hills on Edwards and a small bit on Erie just before Paxton to keep my heart rate under control
Nutrition: I ran fasted.  I had goetta when I got back though!
From today, I learned: It's okay to walk up the hills sometimes.  It's fun as hell to run down them.
Bonus: We've driven by this house from the side a couple times. But for this run, I totally went down the sidestreet and took pictures.

Marshmallow Training - 20 Weeks to go

Sunday Planned: 10 Miles Long Run
Sunday actual: 10.16 Miles in the sunshine.
From today, I learned: I am loving this weather.  This run didn't feel nearly as bad as I'd worried it would

Monday Planned: Tempo run, weights, abs
Monday actual:
Monday abs before the run.
Wednesday weights on Monday after the run, becuase you know, why not right?
Tempo run was
0.5 miles warm up
4 sets of 0.5 miles at 5.6mph (10:42/mile), 0.25 miles at 4.1mph (14:38/mile)
0.5 miles cool down
From today, I learned: I was intimidated by this workout when I first read about it.  Then I was all "ok just try it" and then I had to do it at the crack of dawn on the treadmill which actually made me know I could get the pacing correct.  My Garmin crapped the bed this morning.  Heart rate didn't work at all and my workout I built for this wouldn't sync to the watch.  And it thinks I was doing like a 12:30/mile during the 'fast' part.  So I had to write my coach and reassure her I did this thing as written.

Tuesday Planned: 5 miles easy, weights
Tuesday actual:
Bonus abs as an indoor warm up for this run while I was waiting for the sun to come up a bit more. 
5.27 Miles, early in the morning, easy, but faster than I expected. Avg pace 12:57/mile
From today, I learned: This run felt really good.  Turn the legs over!

Wednesday Planned: 1 Mile
Wednesday actual: 1 Mile before flying home.
From today, I learned: Get up and get it done.  Also, I have lost an important pair of shoes.

Thursday Planned: 4 miles easy, weights
Thursday actual: 3.30 miles in Ault Park.  No weights.
From today, I learned: I went fast on the down hill.  That was super fun.  In the rain, focus on 'pounding the ground' to get good footing.

Friday Planned: 1 Miles
Friday actual: 2.04 miles, easy.
From today, I learned: This is definitely a 'get up and get it done' kind of day.  I had a wicked busy day after this.

Saturday Planned: 3 miles - this has to be in Ault Park, right?
Saturday actual: 3.31 miles.  In Ault Park.
From today, I learned: This was a fun run, focus on cadence down the hills.

Long Run Sunday: It is so warm!

Plan: Run easy, 10 miles.
Actual Mileage:  10.16 miles.

Route: This is the Creek River Greenway Loop.  I've had good times and bad times here in the past.
Weather: I am mostly in heaven.  Temps were over 30 when I started, around 40* when I ended.  Winds were out of the west, so the Greenway was a little chilly.

Wardrobe: Compression socks, light weight pants, my neon 10 mile shirt, 1/4 zip, buff on my head, Merrel shoes on my feet.

Execution: I kept an eye on my heart rate for roughly the first 8 miles, and kept those miles 'easy'  The last two miles, I covered up my watch so I couldn't see it and just ran by what made me feel good. The only mile split I know is my last mile.
Nutrition: LOL.  No.  I ran fasted.  I was a bit nervous about the decision not to carry good or water around mile 5, but I calmed down and felt fine.

From today, I learned:
1. I wished I'd brought my sunglasses.  I knew there would be sun, but it was kind of cloudy when I left.  The sun came out in full force and there was some wind too.
2. I was okay fasted and no water, even though I got nervous about it.
3. Nice and easy is so much easier when it's above freezing and there's oxygen in the air.

Bonus: The Dungeon Master is at the Viking Ship today.  She is part of a half time presentation.  So I took a picture of her from far away on my run.

Marshmallow Training - 21 Weeks to Go

Sunday Planned: 8 Miles Long Run
Sunday actual: 8.05 miles, through the neighborhood.
Bonus walk at the gym with Dungeon Master.
From today, I learned: The sidewalks are significantly better than I'd expected.  I am so traumatized from all the ice last year, I was genuinely surprised at the state of things now.

Monday Planned: Hills workout; Monday Kettle Bell, Monday Abs
Monday actual:
Hill Workout: Warm up 2 miles; 8x 1:00 up hill, down hill recovery, 1-2 miles cool down for a total of 5.31 miles.
Kettle Bells - done.  I was worn out from the hills work out
Abs - done as a the indoor 'warm up' for the run. 
From today, I learned: These shoes are the best for running in the snow, but less than ideal for lifting weights.  I felt like my feet were moving in my shoes, if that makes sense.

Tuesday Planned: 1 Miles run
Tuesday actual: 1.22 miles in the afternoon.
From today, I learned: I'm writing this a day late.  Altra Lone Peaks in a little bit of snow was totally the right decision.

Wednesday Planned: 4 miles easy, weights.
Wednesday actual:
Run 4.35 miles.  Running pace was 13:38/mile which is actually a bit faster than I thought.
Weights: Heavy squats, barbell rows, bench press
From today, I learned: This was a rough run becuase my head was PoUnDiNg the entire time.  So, today I learned, try it anyways and see how far I can get.

Thursday Planned: 1 Mile
Thursday actual: 1.20 Miles, in the morning
From today, I learned: I do not need a head lamp if I am only running around the block several times.  Also, always better to get this kind of thing done straight away.

Friday Planned: 4 Miles easy; Friday weights
Friday actual:
4.25 miles in Brooklyn Park.  This run was a pleasure, mostly emotionally.  I have know idea how it felt in my body because I was so happy to be out on a well plowed trail on a beautiful, sunny, warm day.
Weights: done at the gym.  Except I can't do the pull up machine in pants or compression socks because I slide off the pad.  So I just cleaned the bar a lot at other times of my workout to get my "pulling" work.
From today, I learned: I've always seen this trail, and it didn't have a perfect "this is where I can change my clothes" set up, though it did have a parking lot near by.  Today, I was able to stop in a place to change, then drive to the parking lot and hit the trail.  I'm so glad I got to explore, because now I know that I like the trail, and there is a different place that has both parking and 'I can change into my running gear here' set up. 

Saturday Planned: 4 Miles Easy
Saturday actual: 4.17 miles, 'finisher' at the end.  Avg pace 13:53/mile
From today, I learned: Sidewalks in the neighborhood are wonderfully clear.  But the trails are on winter routes, meaning I have to wait for a light at Cedar Ave and Minnehaha. Sigh.

Friday Five

Y'all, it's been forever since I've done a Friday Five.  This one spoke to me. 
Original questions here.

1. Do you enjoy receiving books as holiday or birthday gifts? 
I like the idea of someone else recommending a book.  I want to like getting a book, but I normally do audio books.

2. What book are you reading (or, what is the last book you read)?
Just read Eleanor Olipahnt is Completely Fine, finished yesterday.  Started New York 2140 today.

3. Are you enjoying (or, did you enjoy) that book? Why or why not?
Eleanor Olipahnt is Completely Fine: adorred and was bummed when it was over.  Thought I do think the author ended it in the right place, story wise, I was just so happy for her I wanted to hear more.
New York 2140: am liking so far.  This is one of very few books I've listened to with multiple narrators/readers.  I find it at times distracting and at times super engaging.

4. About how many books do you read in an average year? 
This is the first year I've counted.  My goal was 50 and I may end up around 60.  I drive all of the time for my job so I listen to a lot of books that way.

5. What are some of the books on your to-read pile (or list)?
I have some Jane Austen books I've never read and also the Artemis Fowl series.  From recommendations I also have Octavia Butler and Ruth Ware books on my list.  I have a friend who will only read books written by women who have at least one female protagonist.  I'm not totally that strict, but I do find it a useful guideline. 

Monday: Hill Repeats

Plan: 2-ish miles warm up, 8x1:00 up will with downhill recoveries, 1-2 miles 'cool down'
Actual Mileage: 5.31 miles total.

Route: This is one of my downtown routes.  The 'hill' is a path from the Cedar Lake Trail up to Kenwood Parkway and the pedestrian bridge along 394.  It is 'up' but I didn't hate my life.
Weather: 25*.  Brief moments of sunshine.  Some wind.

Wardrobe: wool socks; lined tights; long sleeve shirt; sweat shirt; hat; gloves; Altra trail shoes. While the trails are mostly clear, there are still some issues.
Execution: Warm up, run along Cedar Lake trail until I'm under 394, then start the 8 repeats.  I had a little trouble gauging my effort.  I kept finding myself 'racing myself' up the hill if you will, trying to get farther than I had been on the last rep.
From today, I learned:  Swing my arms. Swing, swing, swing.  It was like literally pulling myself up the hill. Also, focus on effort over speed. 

Bonus:  I had a dream last night.  I made the workout program and synced my watch (happened in real life too).  Then I started the workout.  I only ran up the hill once, and then forgot to do the rest of the repeats and didn't remember until after the cool down.  What is wrong with me?!?

Sunday Long Run: It's Cold Outside

Plan: Run 8 Miles.  Avoid frostbite.
Actual Mileage: 8.05 Miles

Route: This is my route into St Paul and back.  I haven't run it in quite some time.  Strava says not since January of 2017. 

Weather: Started around 18*, got up to mid 20s.  I literally had icicles in my hair.

Wardrobe: Running shorts, Brooks Running Pants, Wool socks, Wool under shirt, t-shirt, Blue Jacket, Altra Lone Peak shoes

Execution: I didn't feel good, but I was surprised at how 'not bad' I felt. It's just never going to feel good to wake up and walk out into the cold for a run, but I really didn't feel that crappy.  I didn't look at my watch, went totally by feel, took it slow on the hills, and actually had a nice time.  I haven't looked at my watch/splits yet.

Nutrition: I had a couple of gummy chews before the run.  I know, but it's what I wanted.  As I type this, I'm waiting for coffee to brew and heat me up.  Also, I'm waiting for my electric blanket to warm up.

From today, I learned: Listen to my body; it knows what it's doing.  Also, I can get away with crappy nutrition and not eating on an 8 mile run, but I'm going to have to turn it around soon for the longer runs I think.

Bonus: I took some pictures to send to my favorite people in Kentucky to see if the recognize the sites.  Before and After?

Marshmallow Training - 22 Weeks to Go

Sunday
Planned: 7 Miles Long run
Actual: 7.5 miles on the track.  I got to the gym as it was opening.  I'd been up for a while scraping the snow off my car thought.
From today, I learned: I am captain grumpy pants. No, seriously, this was kind of a slow run becuase I was in a bad mood from the snow, the people, and mostly the food smells coming from below the track.  I learned I should not run in a bad mood.

Monday
Planned: 4 Miles: 1 mile warm up 15x 30 seconds fast, 30 seconds recovery, i.e. pick up the pace for 30 seconds, recovery for 30- do what feels like a moderately hard pace for the 30 seconds on, 15 sets.  1 mile cool-down.
Monday weights
Monday Abs
Actual: Speed Run outside.  4.3 miles
Monday weights (which used to be Sunday weights)
Monday abs done. 
From today, I learned: I was 'faster' than I expected on the fast parts so that was a nice surprise.  The Xero Prio is a nice shoe, but it is not a good snow running shoe.

Tuesday
Planned: 1 Miles run
Actual: 1 Mile outside in the neighborhood
From today, I learned: The Altras are MUCH better in the snow than the Xeros.  The lugs are much nubbier, and more grippy.

Wednesday
Planned: 4 Miles easy.
Wednesday weights
Actual: 4.5 miles, or so.  (It's hard to say because my Garmin got a little lost at the start and end of the run).  Avg HR 141.  Avg Pace 13:53.
Wednesday Weights (back squats; bench press; barbell rows).
From today, I learned: I need to very slightly increase my back squat weight next week.  Up to 85lbs for at least one set. 

Thursday
Planned: 3 Miles Easy
Actual: 3.22 miles around Lake Nokomis.  You may call me 'Captain Grumpy Pants'.  It's 7:30pm now and I just got finished with actual work, so this was a nice break in my day.
5 minutes 'finisher' of squats, side toe touches, leg raises, calf raises.
From today, I learned: Don't run in a bad mood, it raises my heart rate.  I knew this already.  Also, I took my own advice and wore my Altras.  No slippy on the run. 

Friday
Planned: 3 Miles Easy
Friday weights
Actual:
Run 3 miles easy on the track.  Not actually as grumpy as I have been.  This run helped me feel a bit better.
Friday weights, except I did not do assisted pull ups.  I had a 'Runch' and I just didn't have the extra 10 minutes. I legit feel guilty about this.
From today, I learned: Focus on cadence.  Even on slow runs.  It helps the form. 

Saturday
Planned: 3 Miles Easy
Actual: 3 Miles at Lake Nokomis.  Nice and easy. 13:54 avg pace for the running part, but it felt so much better than some other days this week.
From today, I learned: Nice and easy on the warm up means nice and easy on the run.  

Sunday Long Run: I'm so over it

Plan: Run 7 Miles.  Go early to the gym, stay inside, and try to avoid the "cooking smells" from down below.
Actual Mileage: 7.5 miles.
Route: Track at the gym.  6 laps is a mile, roughly.
Weather: Well it was snowing with 20mph winds when I headed it.  It was the end of the snow storm though, so I had that going for me.
Wardrobe: I was running inside.  I was rocking my new Xero Prio shoes.  I'm liking them so far.  Not sure if I should take out the insoles or not.  So far, I've left them in.
Execution: I did almost 3 laps walking warm up, ran until I completed lap 42 (seven miles), and then walked three laps.
I was an utter grouch this entire run. So my heart rate was higher than it needed to be.  I was hacked off at the snow and the wind.  I was ticked at the parking situation at my gym.  And I was really pissed that people are allowed to cook food below where I run (literally) and I have to smell it, even though I got there early enough they shouldn't have been cooking yet.  So I was in a bad mood for stupid reasons.  This is why I run outside in the cold so often.
Nutrition: LOL.  No.  This run was fasted.  I did have a big fat bottle of water at the end.
From today, I learned: Don't run pissed off.  It's so not worth it.
Bonus: This is my first 'long run' (and I use that term very loosely here) for what I'm calling Marshmallow Training.  Why am I calling it that?  Every time I say "marathon" to Siri, she auto corrects to Marshmallow.  I mean, Freud? This may be the only time I ever explain that too, so enjoy.

Running Conditions in November

I had two trips in November.  One to start out the month in Cincinnati, and one over Thanksgiving to Indiana. Otherwise I was here.  And lord, y'all, I cannot deal with another record breaking winter.  Last year was bad enough.  I can't remember if what I'm going through now is normal or not.  I guess I'll have to compare to next year.