31.3.16
Before and After - Baker Park Reserve
This is odd because the "after" shot of the summer is actually taken last year and the "before" shot of early spring was taken just now. A good reminder that green is coming and beautiful things are on their way.
29.3.16
Long run on paved trails - Baker Park Reserve
Long run Tuesday - this is a new thing for me. Actually reading some older posts made me believe I could do a long run after work and survive the experience. I remember this run as one of my most favorite experiences ever. I tried for the repeat today.
Plan: Two loops? Maybe just 11 miles? Maybe 10? 10 miles sounds good, so out five and back five. And then, at the end of that, I'd like to go to TRX Kettlebell class and survive the experience.
Route: I was figuring on an out and back on the paved trail. I know the trail goes in a loop, but I was thinking the loop itself was too big for two circuits. Out and back is what happened. I got to 4.75 miles and was at the top of a hill. I was all "no way am running a quarter mile down just to run back up".
Weather: Big part of the reason I'm doing a long run on Tuesday. It was 60*, partly sunny and windy. I see rain and other junk in the weather for pretty much every other day this week and the temperature is going to drop a lot too.
Execution: I did a really good job of keeping my heart rate in check for like the first seven miles. I was proud of that because there were a lot of hills. Then I got hot and tired and wanted to be done and went a little nuts. Whatever. I had a good time. Ultimately I decided to forgo TRX Kettlebell class in favor of not puking on anyone. But it was a great run and I was happy for all the time out on the trails.
Nutrition: The weak link tonight was my stomach. I carried a bottle of water and some chews with me. The next race I'm running has water every 2.5 miles so that's how I tried to drink and eat. But my stomach was not having it. Like, not even the water when it was 60* and sunny. My stomach was in a full on knot by the end. Not good times.
Plan: Two loops? Maybe just 11 miles? Maybe 10? 10 miles sounds good, so out five and back five. And then, at the end of that, I'd like to go to TRX Kettlebell class and survive the experience.
Route: I was figuring on an out and back on the paved trail. I know the trail goes in a loop, but I was thinking the loop itself was too big for two circuits. Out and back is what happened. I got to 4.75 miles and was at the top of a hill. I was all "no way am running a quarter mile down just to run back up".
Weather: Big part of the reason I'm doing a long run on Tuesday. It was 60*, partly sunny and windy. I see rain and other junk in the weather for pretty much every other day this week and the temperature is going to drop a lot too.
Execution: I did a really good job of keeping my heart rate in check for like the first seven miles. I was proud of that because there were a lot of hills. Then I got hot and tired and wanted to be done and went a little nuts. Whatever. I had a good time. Ultimately I decided to forgo TRX Kettlebell class in favor of not puking on anyone. But it was a great run and I was happy for all the time out on the trails.
Nutrition: The weak link tonight was my stomach. I carried a bottle of water and some chews with me. The next race I'm running has water every 2.5 miles so that's how I tried to drink and eat. But my stomach was not having it. Like, not even the water when it was 60* and sunny. My stomach was in a full on knot by the end. Not good times.
24.3.16
Hanging out on the Rum River Trail
This is a step back week for me so I'm not running super far nor super hard. Thank god after that race on Saturday.
Today at the end of the day, I found myself near the trail head for the Rum River Regional Trail. The trail is one of my favorites because it's gorgeous. It also meets my post-work requirements of having a place to park and a place to change into running gear.
I had a slow, low heart rate run and took lots of pictures. I was shocked when Strava told me my last run on this trail was last summer. What have I been doing?!?! This trail is not super hilly, but has lots of little ups and downs which keep things interesting. Perhaps I should make more of an effort to run here this year.
Today at the end of the day, I found myself near the trail head for the Rum River Regional Trail. The trail is one of my favorites because it's gorgeous. It also meets my post-work requirements of having a place to park and a place to change into running gear.
21.3.16
Race Shirt - Tuesdays on the Run
Tuesdays on the Run asks all about race shirt etiquette.
As a back of the pack runner, I feel strongly that race directors should give shirts at packet pick up instead of after the race. One of my favorite organizations, Twin Cities in Motion gives out 10-mile and Marathon finisher shirts after the race in the finisher chute. I was pretty hacked off when and they didn't have a shirt for me. The 10 Mile race is a lottery and it sells out every year. You knew how many shirts you needed.
"Finisher" Shirts - I get that these shirts say finisher, and should therefore be earned. But poor planning on the race directors part means that the slower finishers (who've probably been practicing for months and months and months) get screwed out of something they worked really hard for. It's such a head game to be in the back of the pack anyways. It sucks to show up at the finish line and hear "well if you'd gotten here sooner..."
To answer the original question - the only time I think I'd wear a race shirt at the race is if I did same day packet pick up, no bag check for my stuff, and I didn't have time to run back to my car to drop the shirt. In that case, I'd probably throw it on over whatever else I'm wearing and hope it's not too hot.
As a back of the pack runner, I feel strongly that race directors should give shirts at packet pick up instead of after the race. One of my favorite organizations, Twin Cities in Motion gives out 10-mile and Marathon finisher shirts after the race in the finisher chute. I was pretty hacked off when and they didn't have a shirt for me. The 10 Mile race is a lottery and it sells out every year. You knew how many shirts you needed.
"Finisher" Shirts - I get that these shirts say finisher, and should therefore be earned. But poor planning on the race directors part means that the slower finishers (who've probably been practicing for months and months and months) get screwed out of something they worked really hard for. It's such a head game to be in the back of the pack anyways. It sucks to show up at the finish line and hear "well if you'd gotten here sooner..."
To answer the original question - the only time I think I'd wear a race shirt at the race is if I did same day packet pick up, no bag check for my stuff, and I didn't have time to run back to my car to drop the shirt. In that case, I'd probably throw it on over whatever else I'm wearing and hope it's not too hot.
19.3.16
Hot Dash 10 Mile - the one where I make all of the mistakes...
Race number 2 in the TCM Summit Challenge is the Hot Dash 10 Mile.
Registration - online, one registration for the entire series of races. Also, apparently yes I will have the same number for these races, or it has been the same so far. This was a question I'd had from the previous race.
Weather and Wardrobe - This morning I went outside, and saw a full inch of snow. Oh fuck. Air temps 28*, winds around 10mph in my face for the first 4 miles.
Top: Smart wool base layer and wind breaker
Bottom: Lined fleece tights
Socks: Compression socks with smart wool socks over top
Shoes: Altra Lone Peaks (I've run both road races this year in my trail shoes because of snow)
Also: gloves came off around mile 1, hat come off around mile 8 and I instantly regretted that decision
Packet Pick Up - I did a light rail/bus combination to get myself to the start line today. When I arrived, I stopped by the Big Book of Numbers to find my race number, then grabbed my packet. I estimate it took about 3 minutes and the volunteers were nice. Bag check was a bit busy because everyone had to wait in line for the stapler to attach their number to their bag, but I used a spare pin so I avoided that line.
Start line - the start line is where things really began to fall apart for me. The website said they'd have pacers for 11:00/mile, 12:00/mile and 12:30/mile. I wanted to stay with 12:00/mile, because I knew I could hold it and move up if I wanted. One was way too fast and one was too slow. Except the 12:00/mile pacer was nowhere to be seen. Ever. The roads before the race were crazy icy and some people from the 'burbs couldn't make it in so I'm wondering if that's what happened.
Course - this course blows. Even if I'd been having a good day I would've hated this course hard.
Partial Road Closures - Mile 2 -7 were largely on Marshall Ave which was partially open to traffic. Normally this wouldn't bother me. I mention it becuase..
Two Way Running Traffic on a partially open road - This course starts with a long out and back section. Somewhere before mile 3 the leaders started coming "back". The course got really narrow and very confused with cop cars and lead out bikes telling us to move one way and volunteers telling us to move back because there were cars allowed on part of that street
Industrial NE Minneapolis is boring - The volunteers cheered for us and tried to be interesting. But we were literally running by seven miles of factories.
Cobblestones at the finish - Whose idea was this?!?
Race - I didn't have a back up plan when the pacer was a no show. I thought I'd be in a group and just let everyone drag me through this. I hadn't thought at all about what kind of pace I thought I could hold on my own, or what kind of race I wanted to have (other than "please don't make my ankle worse"). Since I was alone, I wasn't mentally prepared for this race at all and that was the real mistake of the day. Sigh. I went out a bit too hard and paid for it near the end of the race.
Finish - I hate cobbles. Also, there wasn't a big "FINISH LINE" with a sign and balloons that I could see from far off. Once I turned onto the cobbles I had difficulty telling how much farther I had to run. Am I there yet?!?
Race Recommended For - Um, well... I wouldn't run this race again unless it's part of a race series. The course is not fun. And the pre-race logistics (ie parking in NE Minneapolis) make it a pain in the ass. This hurts me to say because the race is well organized and well supported, both things I've come to expect from TCM. But the scheduling and the course felt like "we needed a spring race and these are the roads the Minneapolis police would let us close so let's see what we can throw together".
Goals/Outcomes - Before the race I was thinking I'd stay with the 12:00/mile pacer and then if I was feeling good late in the race I'd pull on ahead. Instead, there was no pacer and I went out way too damn fast. In the end, I beat my time from October. Barely. Given the week of not really running, that surprised me. I wish I'd believed in myself that I had that fitness level in me. I think I could've paced better and squeezed out a bit more at the end.
Registration - online, one registration for the entire series of races. Also, apparently yes I will have the same number for these races, or it has been the same so far. This was a question I'd had from the previous race.
Weather and Wardrobe - This morning I went outside, and saw a full inch of snow. Oh fuck. Air temps 28*, winds around 10mph in my face for the first 4 miles.
Top: Smart wool base layer and wind breaker
Bottom: Lined fleece tights
Socks: Compression socks with smart wool socks over top
Shoes: Altra Lone Peaks (I've run both road races this year in my trail shoes because of snow)
Also: gloves came off around mile 1, hat come off around mile 8 and I instantly regretted that decision
Packet Pick Up - I did a light rail/bus combination to get myself to the start line today. When I arrived, I stopped by the Big Book of Numbers to find my race number, then grabbed my packet. I estimate it took about 3 minutes and the volunteers were nice. Bag check was a bit busy because everyone had to wait in line for the stapler to attach their number to their bag, but I used a spare pin so I avoided that line.
Start line - the start line is where things really began to fall apart for me. The website said they'd have pacers for 11:00/mile, 12:00/mile and 12:30/mile. I wanted to stay with 12:00/mile, because I knew I could hold it and move up if I wanted. One was way too fast and one was too slow. Except the 12:00/mile pacer was nowhere to be seen. Ever. The roads before the race were crazy icy and some people from the 'burbs couldn't make it in so I'm wondering if that's what happened.
Course - this course blows. Even if I'd been having a good day I would've hated this course hard.
Partial Road Closures - Mile 2 -7 were largely on Marshall Ave which was partially open to traffic. Normally this wouldn't bother me. I mention it becuase..
Two Way Running Traffic on a partially open road - This course starts with a long out and back section. Somewhere before mile 3 the leaders started coming "back". The course got really narrow and very confused with cop cars and lead out bikes telling us to move one way and volunteers telling us to move back because there were cars allowed on part of that street
Industrial NE Minneapolis is boring - The volunteers cheered for us and tried to be interesting. But we were literally running by seven miles of factories.
Cobblestones at the finish - Whose idea was this?!?
Finish - I hate cobbles. Also, there wasn't a big "FINISH LINE" with a sign and balloons that I could see from far off. Once I turned onto the cobbles I had difficulty telling how much farther I had to run. Am I there yet?!?
Race Recommended For - Um, well... I wouldn't run this race again unless it's part of a race series. The course is not fun. And the pre-race logistics (ie parking in NE Minneapolis) make it a pain in the ass. This hurts me to say because the race is well organized and well supported, both things I've come to expect from TCM. But the scheduling and the course felt like "we needed a spring race and these are the roads the Minneapolis police would let us close so let's see what we can throw together".
Goals/Outcomes - Before the race I was thinking I'd stay with the 12:00/mile pacer and then if I was feeling good late in the race I'd pull on ahead. Instead, there was no pacer and I went out way too damn fast. In the end, I beat my time from October. Barely. Given the week of not really running, that surprised me. I wish I'd believed in myself that I had that fitness level in me. I think I could've paced better and squeezed out a bit more at the end.
15.3.16
Good cardio - I needed that
Let's review:
Friday - ran just over a mile. On the way to catch the train I fell SPECTACULARLY and rolled my ankle. Ankle swollen.
Saturday - Ankle swollen. Ran just over a mile. Less pain while running than sitting still. That's gotta be good right?
Sunday - Ankle less swollen. Now wearing two compression socks on one foot. All of my shoes are zero drop!?!? Ran my mile.
Monday - Maybe walking around Costco will be my exercise. Ankle improving but still tender. Ran my mile. Have found at least two pairs of zero drop shoes. Am terribly sad that Speedstars are no longer made.
Today: Now have an actual brace. My ankle is unswollen and that slightly green "post bruise" color. Am going insane. I need to MOVE. Ran my mile on the treadmill. Then got in the pool.
The workout was going to be 200 warm up, then 300 backstroke + 200 free X 3, then cool down.
Yeah, that warmup sucked.
I started my first 300 and then was all "see if you can go to 400" and then was like "500?" and then was like "800?" and then "1,000?" and then it was like "just go to 1200 and do a cool down" I went totally by effort and let it feel hard. I must've needed it because it felt really good to move.
Tomorrow, I may try the elliptical.
Friday - ran just over a mile. On the way to catch the train I fell SPECTACULARLY and rolled my ankle. Ankle swollen.
Saturday - Ankle swollen. Ran just over a mile. Less pain while running than sitting still. That's gotta be good right?
Sunday - Ankle less swollen. Now wearing two compression socks on one foot. All of my shoes are zero drop!?!? Ran my mile.
Monday - Maybe walking around Costco will be my exercise. Ankle improving but still tender. Ran my mile. Have found at least two pairs of zero drop shoes. Am terribly sad that Speedstars are no longer made.
Today: Now have an actual brace. My ankle is unswollen and that slightly green "post bruise" color. Am going insane. I need to MOVE. Ran my mile on the treadmill. Then got in the pool.
The workout was going to be 200 warm up, then 300 backstroke + 200 free X 3, then cool down.
Yeah, that warmup sucked.
I started my first 300 and then was all "see if you can go to 400" and then was like "500?" and then was like "800?" and then "1,000?" and then it was like "just go to 1200 and do a cool down" I went totally by effort and let it feel hard. I must've needed it because it felt really good to move.
Tomorrow, I may try the elliptical.
12.3.16
It's been a while since I've fallen down
One of the things I use this blog for is "when was that one time I had that one fall?"
This is a new one for me becuase I was not running. I was in work shoes/boots. Slipped on the edge of the sidewalk, stumbled, fell spectacularly and rolled my ankle. There was at least one somersault.
That was last night. My ankle is still mildly swollen and bruised. I have two compression socks on one foot right now. I have a race on Saturday, so workouts this week will be light but still need to happen.
On with the adventure.
This is a new one for me becuase I was not running. I was in work shoes/boots. Slipped on the edge of the sidewalk, stumbled, fell spectacularly and rolled my ankle. There was at least one somersault.
That was last night. My ankle is still mildly swollen and bruised. I have two compression socks on one foot right now. I have a race on Saturday, so workouts this week will be light but still need to happen.
On with the adventure.
6.3.16
Ft Snelling Run
Spring is springing earlier than normal. (Last year at this time I think it was about 5*) I was super excited to get out for a long run today.
Note for myself - it was 40* when I started and 50* when I finished. I wore capris, wool socks, a short sleeve shirt and a long sleeve shirt. All was well.
Goals for the run: Heart rate in zones 2 and 3. Except on that big hill. Anything is fair game on that hill.
Route: The Ft Snelling run is one of my favorites, and one that I've used in marathon training quite a lot. I was a bit intimidated by the distance, about 1.5 miles longer than I've been going recently, but the weather was so perfect I had to give it a try. I was nervous that I'd run into an icy patch or two on the down part of this trail. Instead I hit like half a mile of packed snow and ice. Then I got really nervous the up hill would be icy, but it was fine.
Note to self: wait longer to run this trail next year.
Execution: I felt a bit slow to start. As I got further into the run and my heart rate was staying where I wanted it, I was more and more encouraged. The winds were out of the south today, so the beginning was slower than coming home. Over all, I was surprised and pleased. Such a nice switch from the crap fast that was last week.
Bonus: At first I thought it was going to be the shoes I wore for the run. But instead, let's talk about the eagles I saw hanging out.
Note for myself - it was 40* when I started and 50* when I finished. I wore capris, wool socks, a short sleeve shirt and a long sleeve shirt. All was well.
Goals for the run: Heart rate in zones 2 and 3. Except on that big hill. Anything is fair game on that hill.
Route: The Ft Snelling run is one of my favorites, and one that I've used in marathon training quite a lot. I was a bit intimidated by the distance, about 1.5 miles longer than I've been going recently, but the weather was so perfect I had to give it a try. I was nervous that I'd run into an icy patch or two on the down part of this trail. Instead I hit like half a mile of packed snow and ice. Then I got really nervous the up hill would be icy, but it was fine.
Note to self: wait longer to run this trail next year.
Execution: I felt a bit slow to start. As I got further into the run and my heart rate was staying where I wanted it, I was more and more encouraged. The winds were out of the south today, so the beginning was slower than coming home. Over all, I was surprised and pleased. Such a nice switch from the crap fast that was last week.
Bonus: At first I thought it was going to be the shoes I wore for the run. But instead, let's talk about the eagles I saw hanging out.
28.2.16
10 Miles of Suck
Sometimes runs are excellent. Sometimes, they suck rocks. Today was one of those days. My heart rate went up to 140 walking up the hill in my warm up, and I pretty much knew I was screwed.
Goals for the run: 10 miles. This was a particularly weird workout because I did not eat. I had food with me, I just wasn't hungry. I have no explanation.
Route: This is a new one. I'd run the first 8 miles of this route, when I'd do a long run and wind up at the gym. The last two miles wind through the neighborhood and are somewhat downhill. I'm surprised I liked this route as much as I did. Possibly the only thing I didn't hate about today.
Execution: So full of suck. My heart rate was all over the place. It was high warming up which always spells trouble. And then my watch wasn't charged so it started giving me a low battery signal around mile two (still worked for 6 more miles). Around mile 3 I stopped looking at the watch and just ran. It was mildly less frustrating but it still sucked. As seen by the heart rate graphs below.
Bonus: I think I found a new running route.
Goals for the run: 10 miles. This was a particularly weird workout because I did not eat. I had food with me, I just wasn't hungry. I have no explanation.
Route: This is a new one. I'd run the first 8 miles of this route, when I'd do a long run and wind up at the gym. The last two miles wind through the neighborhood and are somewhat downhill. I'm surprised I liked this route as much as I did. Possibly the only thing I didn't hate about today.
Execution: So full of suck. My heart rate was all over the place. It was high warming up which always spells trouble. And then my watch wasn't charged so it started giving me a low battery signal around mile two (still worked for 6 more miles). Around mile 3 I stopped looking at the watch and just ran. It was mildly less frustrating but it still sucked. As seen by the heart rate graphs below.
Bonus: I think I found a new running route.
13.2.16
Valentines Day TC 5K
This year instead of Loony, I signed up for the TC Summit Challenge, which is a year-round race series. First race was today, the Valentines Day TC 5K. I hate 5Ks.
Registration: Registration is online and simple. It's one registration for the series. About a week before hand, I had an email with my bib number for this race. (I assume it will change in each race.) There's also an online bib number lookup.
Pre-Race Communication: We had a couple emails and web page updates from the race organizers. Race day packet pick up was shortened by 1/2 hour to save the volunteers, pre race packet pick up was encouraged, and one email confirming the race would take place as planned despite the temperatures. I appreciated the extra communication and found the messages on point.
Packet Pick Up: This is a 2,200 person race. There is no expo. I did race day packet pick up. I had a surprise when I knew the volunteer who handed me my big. I was very happy to see a friendly face.
Weather and Wardrobe: It was freezing ass cold today. Air temps were -5* for the race, winds around 3mph.
Base layers: Polypro long johns, polypro socks, smart wool shirt
Top: Ativa cold weather shirt, purple hoodie with zipper
Bottoms: Brooks cold weather sweat pants
Other: Two pairs gloves, gaiter (which I took off for the race), ear band (which I took off for the race), smart wool hat.
Shoes: Altra Lone Peaks. This is a road race, but there was enough ice and snow to justify trail shoes.
Start line: The start didn't have official corrals, but did have pace signs so people could line up in order. The pace signs stopped at 10+ minute mile. They should've had signs for 10:00, 11:00, 12:00 and even 13:00 miles, especially given that the average finishing time was 35:00. It would've helped the back end of the race quite a bit.
Race/course: This is run on the road (not the path) around Lake Harriet. The road is generally crazy narrow, one lane and sometimes parking. Things were badly crowded for the first two miles. I was thinking that being able to see the finish line for the entire race would drive me nuts, but it really turned out not to matter. I was spending so much concentration on dodging runners, ice and pot holes that I didn't really look for the finish until I knew it was fairly close. And yes, there are hills on this course. They are short but steep.
Finish: I got a medal quite quickly. The line for food and water was crazy long and not moving. I chose to forgo my post race banana (though I really lamented the bottle of water I missed) because I needed to get to another event to support a friend. Seriously, this line was not moving. I'd parked about a mile away in the neighborhood, so I ran/walked/cooled down on the way back to my car.
Race Recommended For: Most importantly, people who like the 5K distance. This is a fun supportive race for first timers. It's got good SWAG and a fun atmosphere. For the crazy fast people, it's also a good race because it is chip timed and well supported. As a middle of the pack runner, it was frustrating because it was so crowded. I wouldn't have done this race if it hadn't been part of the series.
Goals and outcomes: Before the race, I'd been thinking about goal times and strategies. My most recent 5K was the TC 5K in October. My pace was 11:19 and that race has a wicked hill in the beginning. Thinking about this race I first thought "11:00/mile would be a good goal". Then I thought about the cold and how crowded the race would be, and other factors that could influence things, and I had no idea how to plan.
Ultimately, I stuck with my usual race strategy which is to go hard and go by feel. I just let myself find a rythym that felt good but hard and went with it. An added strategy was to push the pace on the hills, something I almost never do. I wound up 33:46 or a 10:52/mile. I was shocked and pleased.
I had to smile when I looked at my heart rate data. I've never hit 181 before. No wonder I hurt so bad.
Registration: Registration is online and simple. It's one registration for the series. About a week before hand, I had an email with my bib number for this race. (I assume it will change in each race.) There's also an online bib number lookup.
Pre-Race Communication: We had a couple emails and web page updates from the race organizers. Race day packet pick up was shortened by 1/2 hour to save the volunteers, pre race packet pick up was encouraged, and one email confirming the race would take place as planned despite the temperatures. I appreciated the extra communication and found the messages on point.
Packet Pick Up: This is a 2,200 person race. There is no expo. I did race day packet pick up. I had a surprise when I knew the volunteer who handed me my big. I was very happy to see a friendly face.
Weather and Wardrobe: It was freezing ass cold today. Air temps were -5* for the race, winds around 3mph.
Base layers: Polypro long johns, polypro socks, smart wool shirt
Top: Ativa cold weather shirt, purple hoodie with zipper
Bottoms: Brooks cold weather sweat pants
Other: Two pairs gloves, gaiter (which I took off for the race), ear band (which I took off for the race), smart wool hat.
Shoes: Altra Lone Peaks. This is a road race, but there was enough ice and snow to justify trail shoes.
Start line: The start didn't have official corrals, but did have pace signs so people could line up in order. The pace signs stopped at 10+ minute mile. They should've had signs for 10:00, 11:00, 12:00 and even 13:00 miles, especially given that the average finishing time was 35:00. It would've helped the back end of the race quite a bit.
Race/course: This is run on the road (not the path) around Lake Harriet. The road is generally crazy narrow, one lane and sometimes parking. Things were badly crowded for the first two miles. I was thinking that being able to see the finish line for the entire race would drive me nuts, but it really turned out not to matter. I was spending so much concentration on dodging runners, ice and pot holes that I didn't really look for the finish until I knew it was fairly close. And yes, there are hills on this course. They are short but steep.
Finish: I got a medal quite quickly. The line for food and water was crazy long and not moving. I chose to forgo my post race banana (though I really lamented the bottle of water I missed) because I needed to get to another event to support a friend. Seriously, this line was not moving. I'd parked about a mile away in the neighborhood, so I ran/walked/cooled down on the way back to my car.
Race Recommended For: Most importantly, people who like the 5K distance. This is a fun supportive race for first timers. It's got good SWAG and a fun atmosphere. For the crazy fast people, it's also a good race because it is chip timed and well supported. As a middle of the pack runner, it was frustrating because it was so crowded. I wouldn't have done this race if it hadn't been part of the series.
Goals and outcomes: Before the race, I'd been thinking about goal times and strategies. My most recent 5K was the TC 5K in October. My pace was 11:19 and that race has a wicked hill in the beginning. Thinking about this race I first thought "11:00/mile would be a good goal". Then I thought about the cold and how crowded the race would be, and other factors that could influence things, and I had no idea how to plan.
Ultimately, I stuck with my usual race strategy which is to go hard and go by feel. I just let myself find a rythym that felt good but hard and went with it. An added strategy was to push the pace on the hills, something I almost never do. I wound up 33:46 or a 10:52/mile. I was shocked and pleased.
I had to smile when I looked at my heart rate data. I've never hit 181 before. No wonder I hurt so bad.
7.2.16
Sunday Long Run: Watching the Loppet
Winter running: Weather today was 40* and 20mph winds. The wind was no joke. I ran in light pants and a wind breaker. Wind breaker and sunglasses turned out to be the most crucial pieces of equipment I had. We've hit the part of the year were 20mph winds are no problem becuase it's 40* which is so freaking warm.
Goals for the run:Keep my heart rate under 153. Keep my heart rate managed for a while, then just run even and have fun. Jumping over snow banks utterly effed my heart rate. Plus I was a bit of a piss pot for the beginning of the run and that didn't do me any favors either.
Route: I went down the 40th Street Greenway Road was mostly plowed. Sidewalks: not so much. I was grumpy. Then around parts of Lake Harriet and Lake Calhoun, then took the Greenway east and headed south around Park Ave. I've done this run before, mostly in the summer when sidewalk shoveling is irrelevant.
Execution: As mentioned, the sidewalk situation totally blew up my heart rate. Jumping over snow banks and massive puddles is a bigger deal than you'd think. I tried to keep calm and was telling myself "this will get better the minute you get out of the wind". The 20+ mph winds were straight out of the west and in my face for the first 4 miles. The minute I turned north on Lake Calhoun, the wind stopped howling around me and mood improved immensely. My heart rate got a bit higher than I would've liked. Once I saw it in the 160s, I decided to just run by feel and enjoy myself. Ignoring the heart rate.
Post workout: I did a foam roller video after the run. I do not do the crazy foam rolling of the lats and arms that he does at the end. But the "turn your toes in" and "turn your toes out" business for the calves and quads is legit. And slightly painful in a good way.
Bonus: I caught the tail end of the 2016 Loppet. There were skiers all over Lake Calhoun. I was happy for the skiers but could've done without all the spectators and other people because the path was packed.
Goals for the run:
Route: I went down the 40th Street Greenway Road was mostly plowed. Sidewalks: not so much. I was grumpy. Then around parts of Lake Harriet and Lake Calhoun, then took the Greenway east and headed south around Park Ave. I've done this run before, mostly in the summer when sidewalk shoveling is irrelevant.
Execution: As mentioned, the sidewalk situation totally blew up my heart rate. Jumping over snow banks and massive puddles is a bigger deal than you'd think. I tried to keep calm and was telling myself "this will get better the minute you get out of the wind". The 20+ mph winds were straight out of the west and in my face for the first 4 miles. The minute I turned north on Lake Calhoun, the wind stopped howling around me and mood improved immensely. My heart rate got a bit higher than I would've liked. Once I saw it in the 160s, I decided to just run by feel and enjoy myself. Ignoring the heart rate.
Post workout: I did a foam roller video after the run. I do not do the crazy foam rolling of the lats and arms that he does at the end. But the "turn your toes in" and "turn your toes out" business for the calves and quads is legit. And slightly painful in a good way.
Bonus: I caught the tail end of the 2016 Loppet. There were skiers all over Lake Calhoun. I was happy for the skiers but could've done without all the spectators and other people because the path was packed.
2.2.16
Before and After - 2
I liked my first Before and After so I'm doing it again. One picture is from today and the other is from the fall.
31.1.16
Sunday Long Run
Winter Running: It was 32* and sunny today Excellent weather for running outside. Everyone else thought so too.
Goals for the run: Warm up properly. Keep my heart rate below 153. I'm back on the heart rate training bandwagon.
Route: I headed to the downtown gym. It has better trail access than my house. Trails are preferable to relying on people to actually shovel their sidewalks at this time of year. I ran past the Sculpture Garden, onto Cedar Lake Trail, around Lake of the Isles and Cedar Lake, and then back the way I started. The beginning of the run was a bit hairy. There was ice in some places that had probably been puddles yesterday, and would be again later today.
Execution: I started with a five minute walk to warm up, then kept my heart rate in the low 140s for the first couple of miles. After that, I went by feel. This entire run was great. I was not discouraged when the first couple of miles were very slow. I picked it up in the middle and towards the end, but nothing too crazy. My heart rate was dialed in right where I wanted it, and it felt good to move.
Bonus: Totally took all the pictures.
Goals for the run: Warm up properly. Keep my heart rate below 153. I'm back on the heart rate training bandwagon.
Route: I headed to the downtown gym. It has better trail access than my house. Trails are preferable to relying on people to actually shovel their sidewalks at this time of year. I ran past the Sculpture Garden, onto Cedar Lake Trail, around Lake of the Isles and Cedar Lake, and then back the way I started. The beginning of the run was a bit hairy. There was ice in some places that had probably been puddles yesterday, and would be again later today.
Execution: I started with a five minute walk to warm up, then kept my heart rate in the low 140s for the first couple of miles. After that, I went by feel. This entire run was great. I was not discouraged when the first couple of miles were very slow. I picked it up in the middle and towards the end, but nothing too crazy. My heart rate was dialed in right where I wanted it, and it felt good to move.
Bonus: Totally took all the pictures.
27.1.16
Running and heart rate training
After my brief and failed flirtation with online training plans I felt off and very slow for a long time. Too long. Whenever I would run outside, I'd ignore my heart rate monitor (because I couldn't see it under my 85 layers of clothes). On the treadmill, I'd just get frustrated because I was soooo slow.
I've moved my Zone 2 workouts to the elliptical. This has ended the frustration and made me feel less like I want to punch people. For outdoor running I've moved my focus away from Z2 and back into Z3 where it belongs. It's gotten slightly (and pleasantly) warmer outside, enough to leave my wrist bare and look at my watch during runs.
Last week on the coldest day ever I did an hour on the treadmill next to my walking buddy. I was doing a running pace and had my heart rate dialed in. Best workout ever. On Monday I had a painfully slow (but in the correct HR zone) outdoor run. Today I had another outdoor run that was both in the correct zone and at a pace I recognized from this summer. Things are moving along slowly, but I'm seeing some positive signs.
Bonus: still bringing the phone on some outdoor runs for pictures.
I've moved my Zone 2 workouts to the elliptical. This has ended the frustration and made me feel less like I want to punch people. For outdoor running I've moved my focus away from Z2 and back into Z3 where it belongs. It's gotten slightly (and pleasantly) warmer outside, enough to leave my wrist bare and look at my watch during runs.
Bonus: still bringing the phone on some outdoor runs for pictures.
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