Cincinnati - October 2019

Thursday:
Run: I got up at the crack of dawn and ran around my neighborhood.  In the rain.
Travel: Originally I'd planned to take the bus to the train.  But it was raining and I wasn't down for all that so I took a Lyft and had a lovely chat with my driver, Dawn. Then, at the airport I ran into a friend I know from here who also grew up in Cincinnati.  We've never had that happen before.
Food: Obviously first thing in Cincinnati we hit up Skyline.
Family: We saw Grandma today and worked a crossword puzzle with her.  She seemed okay.
Activities: Blink Cincinnati night 1.  I went with Mom, Dad, and several others including my "downstairs mom and dad".   I didn't have a great time.  There were way too many people, and it was open to traffic.  So it was a mess of people and honking cars.  I felt like every time I stopped to look at something I was in the way.  It was super uncomfortable.

Friday
Run: I had a back and forth in the cul de sac by Mom and Dad's.
Food: Mom and I had lunch at a Food Truck.  For supper we got pizza from the place by Mom and Dad with the roasted olives.  Need I say more?
Family: We had supper with some of my favorite people in Kentucky.  Mom and I also saw Grandma for a minute.  She was laying down talking to the baby, so we talked about lullabies. And then we sang Puff the Magic Dragon and Grandma went down for her nap with the baby.
Activities: There were multiple screw ups today.  All of which I own.  First activity was hitting up the Zoo with an old friend and her boys.  And I screwed up when we were supposed to meet so Mom and I were late.  Then for supper, we went to the wrong house.  I felt so bad.  Mom and I tried to french braid each other's hair too.  That was unsuccessful but at least nobody waited or got hungry because of me.

Saturday
Run: There's going to be a lot of back and forths in the cul de sac on this post.
Food: We had lunch with a family friend who'd just moved and supper in Dayton with family I wish I got to see more than I do.
Family: I went to Zumba with my cousin's wife.  It was a fun class, a lot different from my normal routine.  Then we saw a family friend who'd moved and it was good to see her doing so well, and then we saw family in Dayton and I got to hang out with a preschooler which made my day.
Activities: Well, the fun really started when my new neighbor (who does not know me that well) called to see if I was okay because she could hear alarms from my place.  I don't know how much I've said about the smoke detectors after I moved, but that noise now gives me panic attacks.  So, Captain Smiley came over and uninstalled one that appeared to be malfunctioning, and got them all to be quiet. And I just continued on with the panic attacks for a while.  It was not awesome.

Sunday
Run: Dad has started a run/walk 1 mile program on the days he doesn't golf or tennis. So I asked if he would do his mile in the cul de sac while I did mine.  At the end of this run, my streak had gone on for seven complete years.
Food: I celebrated seven years running with seven slices of goetta. We had Taste of Belgium for supper and I gave Josslyn her first Brussels Sprouts.
Family: We saw Grandma for a while but she wasn't feeling so well.  I got a bonus day with my cousin/wife/baby.  I always have a nice time hanging out with all of them.  I'm happy I'm getting to know my wife's cousin too.
Activities: We did Blink day 2 and this was my favorite night of Blink.  It was way less crowded than the first night.  I like the park and OTR better because more of the streets are closed.  It feels more like a block party and it's fun to just hang out.

Monday
Run: One mile in the cul de sac to start year 8.
Food: I had all of the goetta. Not even going to lie.
Family: Mom, Dad, and I hung out and then Mom took me to the airport.
Travel: It was a pretty smooth flight home.
Activities: Olive picked me up at the airport, taught me about ladders (no joke) and helped me replace all of the smoke detectors (not including the one I replaced in July) and then test them all including the one I replaced in July.  I only had one phone call with her after she left. I'm calling that a win.

Rice Creek West: Trail Review

In all the free time I have now, with not training for any races, I decided to check out some trails that have been on my 'to see' list.  Right at the top is Rice Creek West - in Anoka Co. Not to be confused with the portions of Rice Creek North in Anoka Co, nor the portions of Rice Creek West and North in Ramsey Co.

Trail: Rice Creek West.

Parking and Logistics I used the Locke Park access to the trail.  There's a port o pot, but the plumbed facilities are always locked for some reason.  I wanted to try this trail because it's quite close to a work location I frequent.  So, even without a place to change at the park, logistics are fine.

Hills: OMG Yes.  This is like "let's put a parking lot up here and then let you run down the hill to the creek.  And then up the hill to this road..."

Ease of Running: It's a paved trail.  The east bound portion of the trail from the dog park was fine except a mighty hill up to the Medtronic campus.  The west bound portion of the trail had issues due to new housing and road construction, and then a very old and 'lumpy' part of the trail. (Sorry, I don't know a better word for it.)

Nature: Lots of birds.  This trail is beautiful for a hot minute before it starts running next to the road. I was so excited and so bummed.

Will I come back: Maybe for a walk, but not for a run. I'm very 'meh' on this trail.  Some parts were amazing, especially down in the woods near the creek.  But, for a run, there are  too many at grade crossings of very busy roads.  Westbound, this crosses University Ave and River Rd at grade, with a signaled crosswalk.  Eastbound, this crosses Central Ave, also at grade with a signaled crosswalk. I didn't go east of Central, but there appear to be at grade crossings of Silver Lake Rd, Stinson Blvd and Long Lake Rd. It's not clear if they are signaled or not.

TC 10K - the race that wasn't

Day(s) before:
Expo:  I don’t know what my issue was, but I was not at all impressed this year.  Perhaps I’m just ruined by Cincinnati?  The expo was set up differently.  (Portrait versus landscape if you know what I mean.) I couldn’t tell if there were fewer vendors or if it just seemed that way due to the set up.
Transportation to/from expo: I thought I was going to bus, but a wardrobe failure on my part meant I drove, parked at the Science Museum, and paid a whopping $1. I’m saying I came out ahead.
Expo SWAG:  I’d registered for the 10K so I got my shirt ahead of time, as well as a buff.

Race Day
Start time: Scheduled for 7:15am
Weather: Well, see, here’s where the drama starts.  We’d been predicted for some rain, including some heavy rain and lightning.  Rain itself was forecasted to start well before the races and last long after.So at 3:53am, the races were all cancelled.
I think they would not have cancelled for this weather on Marathon Sunday.  But the Saturday events have sooo many kids, and they are held on the grass/lawns that would’ve basically been swamps.  The safety concerns for these races are significantly different than the marathon and 10 Mile. So I’m bummed, but I totally get it too.
I texted my coach, and then a few friends who’d had races scheduled as well. Then I want back to sleep for a bit.  Around 10am, I went to the gym to run my mile, and then I walked a 5K with Dungeon Master  She was at least as bummed as I was.

Wardrobe
Transportation to start line:
Route:
Plan/Goals:
Execution:
Nutrition:
Results:

From today, I learned: This is really the biggest ‘first world problem’ right?  As soon as things happened, friends started reaching out.  Or when I let people know, they were bummed for me.  I told Dungeon Master, ‘we can’t get richer than having good friends’.  So, this stings, but I’m trying to focus on all the things that are going right for me including my health, a job I love, a safe and warm place to live, and phenomenal friendships.
Also, the main comment I saw on TCM Facebook page was “at least the marathon people can still run their race, I’d feel really bad if it was them” and that’s exactly how I feel.  I’ve only run one race this year and it was the full Marathon. 
SWAG: I did get the shirt already, and they will give medals away next week apparently.
Remember for next time:  I’m going to put this here.  A few people were all “you even paid a coach”.  I have not regretted that once.  Even if I didn’t get to race, I learned a lot from working with a coach.  I learned about how weeks and workouts are structured.  I learned to push myself.  And I learned my mind is as important as anything else in training.  I feel like the race was going to be putting all those things together to “see” the final result, but my body enjoyed the benefits of the work, even without the race.
Bonus: Instead of running a race, I did the following:
Ran my mile
Walked a 5K with Dungeon Master.
Practiced handstands (my winter fitness goal).  I was nervous but I nailed a handstand on the first try!
Practice bridges (my winter fitness goal also).  I do not have perfect form, but I did get into one.
Had lunch with a few awesome people.
Had a beer with Captain Smiley
Made cheering signs for the marathon tomorrow.

TCM: Cheer Report

One of my 2019 goals was to cheer for the marathon runners, from the first wheeler to the last runner. So, instead of a race report, this is a cheer report.


Start time: Marathon wheelers start at 7:55am, runners start at 8am. The first wheeler came by around 8:05am, and the runners around 8:15 or 8:20am.

Weather: The runners today had glorious weather.  It started around 50*, and got a bit warmer as time went on.

Wardrobe:
Tops: Long johns, t-shirt, wool sweater, sweat shirt
Bottoms: Long johns, sweat pants, wool socks
Other: Xero boots
Wish I had: I hat and gloves.  Yes for 50*. 
Transportation: Dungeon Master drove us.  We took Van White over to south Mpls.

Route Location: We were around mile 3.5, just before the course turns onto Lake of the Isles.  Dungeon Master and I had a bonus location after mile 18 with Olive for a bit.  Because I told her things would feel different at mile 18.
Plan/Goals: Cheer from the first to the last person!
Execution: Mission completed.  I made signs and everything.

Nutrition: This watch party is legit.  We had Isles Bun & Coffee 'puppy dog tails' which means 'cinnamon twists'. So I got my donuts while watching the race!

TC 10K - Race Week

Sunday planned: Run 1 miles
Sunday actual: 1.18 miles.
From today, I learned: Don't trust weather channel.  It totally rained.

Monday planned: 4 miles easy
Monday actual: 4.52 miles in the 85* heat with about 90% humidity.  I wish I were joking.
From today, I learned: I got to check out a new trail.  I was on the Western Portion of the Luce Line Trail for a couple miles of out and back.

Tuesday planned: Run 1 miles.  No weights!
Tuesday actual: 1.19 miles in the morning before work.
From today, I learned: This was a day the run just needed to happen first thing.

Wednesday planned: 3 miles easy
Wednesday actual: 3.29 miles in the morning
From today, I learned: It's cold.  What am I going to wear on race day if it's like this?

Thursday planned: 3 miles easy.  No weights!
Thursday actual: 1.19 miles in the morning before a super long day of work.
From today, I learned: I passed a lady walking her dog who had the same safety vest as me, and then I saw her again so we must use opposite routes.

Friday planned: Run 1 miles
Friday actual: 1.2 miles in the afternoon after picking up my bib and gear. 
From today, I learned: Go in my body and stay out of my mind!

Saturday planned: Race Day!
Saturday actual: Race cancelled at 3:53am due to massive rain and potential for lightning and thunder.
From today, I learned: This one definitely stings. This is the ultimate first world problem right?  The moment this happened my friends reached out to pick me up.  I feel like I can't get richer than having beautiful friendships so I'm over here county my blessings while also feeling slightly bummed.
Tomorrow the Dungeon Master and I are cheering for the marathon, and I have my signs ready!

TC 10K - 2 Weeks to Go

Sunday planned: Run 1 miles
Sunday actual: Run 1.18 miles, walk 2 miles
From today, I learned: I had a much better warm up than yesterday.  So that's progress.

Monday planned: Quality workout
Monday actual: Tempo workout on the treadmill done.  Early but not at the very crack of dawn. Bonus abs and leg day.
From today, I learned: Getting out of bed was the hardest part of this workout.  No joke.

Tuesday planned: Run 1 miles; Tuesday weights
Tuesday actual: 1.3 miles on the treadmill.  Tuesday weights and abs done.
From today, I learned: It's always hard to run after weight lifting.  Sometimes I feel like the treadmill is going way too slow.

Wednesday planned: 5 miles easy
Wednesday actual: 4.34 miles done in the morning, listening to an audio book about investing.
From today, I learned: I did this one in the dark, because my body woke me up naturally at 5am.

Thursday planned: 4 miles easy; Thursday weights
Thursday actual: 5.19 miles; Thursday weights.  (Mileage is swapped for yesterday.)
From today, I learned: I ran by my coach this morning, we were going opposite directions though.  I had a bonus walk with Dungeon Master in the evening.

Friday planned: 4 miles easy
Friday actual: 5.15 miles in the middle of the day listening to a book.
From today, I learned: I felt like garbage starting this run, but felt better as I went on, so I went a bit long.

Saturday planned: 5 miles easy
Saturday actual: 4.99 miles of trying to outrun a headache
From today, I learned: It is sort of possible to outrun a headache.

Quality Miles Monday: The Three Two workout

Plan: Warm up; 6x 3:00 at race pace, 2:00 easy, cool down
Actual Mileage: 0.75 miles walking warm up; 3.85 miles working out.  No cool down because I had to, um, jump off the treadmill for a moment.
Route: Treadmill!   Actual paces were
First 10 mins started at 4.1mph and went up 0.1mph every 2mins as a running warm up after the walking warmup.
3:00 at 6.2mph, 2:00 at 4.5mph
3:00 at 6.2mph, 2:00 at 4.6mph
3:00 at 6.2mph, 2:00 at 4.7mph
3:00 at 6.2mph, 2:00 at 4.8mph
3:00 at 6.2mph, 2:00 at 4.9mph
3:00 at 6.2mph, 2:00 at 5.0mph
And then I gradually backed off the pace from 5.0mph down as my cool down.  But I had to abort the cool down and go handle some other business instead.
High Points of the workout: I felt like I could do this all day.  My pace felt smooth.  Even as I made the 'easy' times harder, they felt like a rest. Coach asked me my favorite workout of the actual workouts and this may be it.  Or maybe it was just having a good day.
Struggles of the workout: Keeping it real here.  I almost did not get out of bed for this.  Hardest part of today was waking up.  And then trying not to poop my pants, but we're all good there.
From the high points, I learned: I practiced staying calm even when my lungs were burning.  I'll need that on race day.
From the struggles, I learned: I'm glad I didn't let myself go back to sleep. Because here we were at 9am and my workout is all done for the day.
Next steps: As I was running, I started thinking about the last time I really raced hard, and how excited I was for that race, and how excited I was about being on the pain train the entire time.  Really. I could not wait.  So, I'm putting myself in that head space again.  Ride the pain train.  It'll be great!
Bonus: I did legs and abs today, since I didn't really do a good cool down on the treadmill.

TC 10K - 3 Weeks to Go

Sunday planned: Run 1 miles
Sunday actual: 1.24 miles.  Bonus 3 miles walk with Dungeon Master. Leg day.
From today, I learned: Just running in the heat in advance of tomorrow.

Monday planned: Quality workout
Monday actual: Quality workout 3x1 mile at race pace with coach. 
From today, I learned: I got to meet my coach in real life!

Tuesday planned: Run 1 miles; Tuesday weights
Tuesday actual: 1.3 miles on the treadmill.  Tuesday weights done.  Tuesday abs done.
From today, I learned: I did heavy squats with my knees banded today, and that was the correct cue for me.  I think my form was much better.

Wednesday planned: 6 miles easy
Wednesday actual: 4.24 miles in the middle of the day.  Listening to a book.
From today, I learned: This was a fun run.  I like the reading/running combo.

Thursday planned: 4 miles easy; Thursday weights
Thursday actual: 5.89 miles (6 miles run from yesterday); Thursday weights
From today, I learned: This was a nice/easy run, but my legs felt tired because I lifted weights first

Friday planned: 4 miles easy
Friday actual: 4.38 miles in the heat
From today, I learned: This run was all about "where is the shade?"  Literally, that's all I wanted, the whole time.

Saturday planned: 6 miles long run
Saturday actual: 6.7 miles over the tracks and around the lake in Robbinsdale.
From today, I learned: I learned how to complain about a train blocking the road for too long. Or, I made an attempt by emailing 311.

6 miles in the "it won't rain"

Plan: 6 miles easy
Actual Mileage: 6.7 miles

Route: Over the tracks, along Victory Memorial Parkway and around Crystal Lake
Weather: Weather channel said it wouldn't rain. That was a lie, but it didn't rain a lot.
High Points of the workout: I started going harder and harder at the end.  Just to let myself get used to the feeling of going hard and not panicking.

Struggles of the workout: I was really stiff when I started out.  Super stiff.

From the high points, I learned: Go hard.  It can be fun.
From the struggles, I learned: Perhaps I should, like, do a warm up?  I mean, really, this is one of the things I improved a lot for weight lifting.  I do a much longer warm up now.  Maybe I should think about doing one for running.
Next steps: I'm sure I'll be on YouTube all day thinking about running warm ups.

Bonus: I learned how to use 311 to complain about a train blocking an intersection for too long.

Quality Miles Monday: Running with coach

Plan: Warm up.  3x 1 mile at race pace; 5:00 easy.  Cool down

Actual Mileage:  5.90 miles

Route: Out and back through Loring Park and on the Cedar Lake Trail

Weather: Super hot.  It was about 85* with humidity but there was also wind.  We are having what Minnesota calls "second summer".  It's the season right after "false fall".

High Points of the workout: The first mile went well and was smoother than I expected.  Coach was telling me to slow down so that was nice.

Struggles of the workout: The second mile felt hard.  The third mile felt slightly better until I felt like I was going to poop my pants.  So I had to decide how exactly I was going to embarrass myself with Coach.  Either stop the third set early or have a different issue.

From the high points, I learned: The beginning of the race may feel okay.  I need to watch my pacing.  It was much easier to not go out like a nut with someone else there.

From the struggles, I learned: The rest of the race is going to be hard. I will need to keep working so it doesn't hit me like a truck.

Next steps: I think I could've prepared for this run more mentally.  In my head I was all "Oh, I'm going to have someone to run with so it won't be so bad."  No.  WTF.  It's still crazy hard work.  So I will still need to do all the normal 'mental' work ahead of the race.  Picturing things going well, and thinking how I want to react if something doesn't go as expected.

Bonus: I kept thinking of all these things I wanted to tell my coach  except I was super out of breath and couldn't talk.  I was saying "me being quiet doesn't mean I'm grumpy" At least we know I was working because that was not my conversation pace!

Never Have I Ever...

Taking the Long Way Home wants to know all the rules I've broken while running:

Never Have I Ever:

Banditted a race: Definitely.  The most memorable one I straight up did not pay for was one of those night color/light runs that costs like $60/person, has no chips, and is super  crowded.  It was so crazy busy I just lined up with my friends and had my jacket on so no one noticed that I didn't have a bib. I did not feel bad.

Performed a snot rocket/farmer blow: How is this even a question?

Tripped when running and was seen: The most memorable time was when I fell head over heels and some guy stopped and was looking at me.  I was like "yeah, come back, I need your help". It's better to fall when only one person can see you because they stop.  If it's a crowd everyone ignores you.

Gone #1 outside when running: Yes.

Gone #2 outside when running: Yes. The first time I had to do this it really freaked me out.  I've gotten much calmer since then.

Stopped to use a construction port o pot: For sure.

Had a black toenail from running: I definitely did after running Amsterdam, but generally I've been pretty lucky.

Painted nail polish on a toe where a nail used to be: I've had black nails but haven't yet lost any.

Worn bandaids on my nipples: No.  I feel like this is a guy thing.

Owned more than 5 pairs of running shoes at once: Yes.

Literally run errands: Yes. I have.  But it really depends on the errands.  Like, I've never just run over to the grocery store.

Stopped running and; walked home: Yes.

Stopped running and; called for a ride: Not yet.

Worn more than one running watch at a time: No. But I have definitely run a watch and multiple apps on my phone.

Run after 10pm or before 5am: Yes.  Both?  Have we talked about all the times I've run Ragnar?

Run with a dog: Yes.  This is a rare thing, but it has happened.

Puked from running: Yes.  After one of the Flying Pig Halfs.

Slept in my running clothes:  Again.  Have we talked about Ragnar?
Run in a costume: Yes.  Many times.

Run a beer mile: I mean, no.  But, Ragnar?  Also, Brew to Brew?

Planned a vacation around a race: Of course!  Amsterdam and a few trips to Cincinnati.

TC 10K - 4 Weeks To Go

So I had this post almost completely ready to go and then suddenly, it was blank.  Sigh.

Sunday: 3.3 miles in the afternoon.  I honestly wasn't sure this would happen though, so go me!
Monday: 3.9 miles on the treadmill doing a tempo workout.  Plus bonus walking before and after the workout and bonus abs.
Tuesday: 5.85 miles in the morning, Tuesday weights.  Weights were actually done before the run due to sunrise times and not wanting to run parts of this in the dark. 
Wednesday: 4.2 miles in the afternoon.  With a poop break.  That could've been much worse.
Thursday: 1.3 miles on the treadmill. Thursday weights.
Friday: 3.2 miles in the morning.  First headlight run of the year.  After this I started shopping for more reflective gear! 
Saturday: 6.3 miles, long run with tempo miles at Palmer Lake.

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.

Quality Miles Monday: Half Mile Repeats

Plan: 4x0.5 miles at 10:00/mile, 0.25 miles easy

Actual Mileage:
0.75miles walking warm up
4 miles - actual work out including 0.5 miles running cool down
0.25 miles walking cool down

Route: I did this on the treadmill.

Execution:
0.75 miles walking warm up, watch off.  Starting at 3.0mph and going eventually up to 3.6mph
0.5 miles 'warm up' running going from 4.2 to 4.4mph
Sets 1, 2, and 3 were 0.5 miles at 6.1mph or 9:50/mile, and 0.25 miles at 4.4mph (I think)
Set 4 started at 6.1mph until half way, and then incrementally got jacked up all the way to 6.6mph, but most of it was at 6.1 and 6.2mph.
Running cool down was starting at 4.9mph and basically going down 0.1mph every 0.1 miles, until I got to 4 miles.
0.25 miles walking cool down.
Bonus abs workout as well

From today, I learned: My first point here is that I legit took out my ear buds for this workout.  It was easier for me to count my paces and stay in a rhythm that way.
Second point is I tried to focus on having 'light' footsteps.  The first set, I felt like my foot was slapping the treadmill or something.
Third point is that I really tried to not have "chicken wings" on the treadmill.  Which is an issue I've noted in the past as well.  I did try to tuck in and stay compact.
Fourth point is that I'm glad I could keep running after the fourth set.  Even though part of me was all "how am I going to run a whole race faster than this?!?" 

Bonus: The showers at the gym are not fixed.  Apparently they'll be done tomorrow.

TC 10K - 5 Weeks to Go

Sunday planned: 3 miles easy
Sunday actual: 1.19 miles after walking around the state fair all day with Olive.
From today, I learned: Coach totally understood why I did not do this workout as written!

Monday planned: Quality workout
Monday actual: Run 5 miles easy, in circles, listening to an audio book.  In the heat.
From today, I learned: I was in my bliss.  I loved the book.  The heat didn't bother me.

Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: 1.25 miles.  Tuesday weights.  Bonus Tuesday Abs
From today, I learned: It was a gorgeous looking day outside but the winds were 25mph, so I ran on the treadmill.

Wednesday planned: 5 miles easy
Wednesday actual: Quality workout, swapped with Monday
From today, I learned: This workout always looks easier than it is. It's always hard.  But it may be one I just keep doing forever to get better at it.

Thursday planned: Run 1 miles, Thursday weights
Thursday actual: Run 4.5 miles on Blue Hill trail.  Thursday weights.  Bonus leg exercises
From today, I learned: My biggest learning was lifting weights.  I did my normal warm up and then basically ran through it again, and I felt a big difference when I got to the actual weights.  It was easier for me to keep my knees/toes in the right position.

Friday planned: 4 miles easy
Friday actual: 1.2 miles in the morning before work
From today, I learned: I had a great run yesterday.  I'm okay with taking it easy today.

Saturday planned: 7 miles long run
Saturday actual: 7.1 miles, back and forth around Lake Nokomis.  This is after a 3 mile bonus walk and checking out Monarch Festival with Dungeon Master.  I stretched after the run and then again in the evening.
From today, I learned: This wound up not on purpose being a progression run.  The last running mile I was like "just go hard to that tree" and then "now go hard to the next tree" all the way around the lake. 

Quality Wednesday: This workout still looks easier than it is

Plan: Warm up, then sets of 5, 4, 3, 2, 1 minutes at progressively faster speeds with 2mins in between for rests.  Cool down.
Actual Mileage: 2.5 miles running, 1 miles for a warm up and cool down
Route: Warm up and cool down were on the track.  The main sets were on the treadmill for speed accuracy. 
Execution: I decided, because this workout looks mild on paper, that I'd try to run each set slightly faster than the first time I ran this workout.  So, what happened was
5:00 at 5.8mph or 10:21/mile
4:00 at 6.1mph or 9:50/mile
3:00 at 6.1mph or 9:50/mile
2:00 at 6.3mph or 9:31/mile, and this is about where I tore my headsets out because music was making things worse
1:00 at either 6.3 or 6.4mph, I honestly can't remember which.  Again, in silence because music was not helping my rhythm at that point.
From today, I learned: This workout always looks much milder than it really is.  I think I would've done better with a longer workout on the treadmill before I started jacking up the speed.
I'm proud of myself for trying to make this one just slightly harder and sticking with the pain.
Bonus: I did 'leg day' exercises as my warm up as well.

TC 10K - 6 Weeks to Go

Sunday planned: Run 1 miles
Sunday actual: Walk a couple miles, run 1, foam roll
From today, I learned: I'm digging the foam roller

Monday planned: Tempo workout
Monday actual: Tempo workout sort of accomplished.  Foam rolling accomplished
From today, I learned: I tried the hard thing and came up a bit short, but I have time to keep trying

Tuesday planned: Run 1 miles, Tuesday weights
Tuesday actual: Run 1.3 miles outside.  Bonus plyos after the run, 2:00 only.
Tuesday weights done.  Bonus Tuesday abs also done. 
From today, I learned: Point 1: My 'oustide' route by the gym is 1.3 miles.  My watch gets lost sometimes.
Point 2: There's only 1 working shower at the downtown gym (for women) until after September 6. That was new information for me today.  Luckily the logistics worked out.
Really, I'm proud of myself for trying to get the 'extras' done like abs and trying plyos.

Wednesday planned: Run 5 miles easy
Wednesday actual: 4.5 miles on Blue Hill trail. (Twice in two weeks!)
From today, I learned: I felt like garbage again today. Belatedly I realized that this run and Monday's crap show could be related to current biological needs.  Sigh.

Thursday planned: Run 1 miles, Thursday weights
Thursday actual: 1.17 miles on the Midtwon track.  Thursday weights.
From today, I learned: Point 1 - Downtown womens showers are under construction.  Point 2 - I think it's time to start using the notebook again for weights workouts.

Friday planned: Run 3 miles easy
Friday actual: 3.34 miles in the morning, bonus 'leg day' before the run
From today, I learned: Those leg exercises may or may not be meant to do before a run.  They may not be 'dynamic' enough.

Saturday planned: Long Run
Saturday actual: 8 Miles at Elm Creek.  Bonus 'leg day' workout at the end.
From today, I learned: Something happens on Saturday mornings at Elm Creek.  It's good I got there early.  I said I saw more people today at Elm Creek than all of the other people I have ever seen there, so it was quite a crowd!