Long Run Sunday: Tempo Run

Plan: It's step back week here.  I'd been considering adding tempo runs to the workout, and a shorter run on step back week seemed like the ideal place to try it out.  I set up the Garmin so it would let me run at any pace between 11:00/mile and 13:00/mile and not beep at me.

Route: I took a new route today.  I headed out along 38th street towards Hiawatha.  Then up the bike trail next to the light rail all the way into downtown.  The run ended at my gym.  (I took the bus home.)

Weather: It was windy.  Painfully windy. 25* and 12mph sustained winds, with some gusts.  Winds were out of the northwest, so like in my face almost the entire run.

Execution:  I was really excited when my HR went up to 140 in my dynamic warm up.  Freak.  I'm not even walking yet.  Let alone running.  Whatever.  This run isn't about heart rate.  And my HR always get screwed up, at, um, this time.
I'm really proud of myself for getting out and trying to run a bit faster than normal.  It felt better to do it on the road than on a treadmill.  I kept telling myself "just run how it feels good, don't worry about the watch" and that was pretty solid advice.  Average for the 'tempo' section was 12:23/mile over 5.3 miles.  Eventually I'd like to see the tempo a bit faster, but this was a confidence building start.

Nutrition: About an hour before running I had yogurt with strawberries, blueberries and pumpkin seeds.  I had a full bottle of water at the gym.  Then I stopped at grabbed a latte before I got on the bus.

Bonus: Gym logistics.  I got an overnight locker at the gym, because sometimes I'm all "I wish I could run from home to the gym and not have to deal with parking" among other desires.  This was my first test.  I packed a bag with clean clothes, took it in on Thursday and left it for myself.  I was smart to pack especially warm clothes including long underwear, hat, gloves, and a coat.  Otherwise the walk to the bus stop would've sucked.  I wish I'd also included a bathing suit and a pack of gummy chews.  I was really sad I couldn't hang out in the hot tub and warm up before heading home.  Getting these logistics and running routes will be a work in progress, but I think it will open some new doors for me. We'll see what all I do with it.

Flying Pig 2017 15 Weeks to Go

Sunday
Planned: Long Run
Actual: 10.15 miles, slow and steady.

Monday
Planned:8-10 miles, don't look at the watch
Actual: 8.1 miles.  I did not look at the watch until I was done.

Tuesday
Planned: Z2 running, lift weights
Actual: 2.5 miles on the treadmill, Avg HR 138, 55 minutes on the elliptical, TRX/Kettlebell class

Wednesday
Planned: 1 mile run
Actual: 1.16 miles on the track inside.  I can't run my normal outside route now because ice and snow and... tree work and sewer lines going in.  Who digs sewers in the winter?

Thursday
Planned: 3-5 miles, Lift weights
Actual: 3 miles on the treadmill.  30 mins of lifting. 10 mins of spin.
Treadmill workout was 6:00 at 4.7mph, 5:00 at 4.9mph, 4:00 at 5.1mph, 3:00 at 5.3mph and 2:00 at 5.5 mph, each with 2:00 at 4.5mph in between.  I had to stop after that and cool down because, um, reasons.

Friday:
Planned: 1 mile run
Actual: 1.21 miles, outside.  I'm so over ice and snow.  1hr weight lifting/personal training.  I'm getting a real running plan! This replaces weight lifting on Saturday.

Saturday
Planned: 3-5 miles, Lift weights
Actual: 4.31 miles, Avg HR 143.  This was a good run.  Zumba.  That was a surprise.  Foam roll and stretch a bit.

Monday Run - Sometimes the hardest part is getting out the door

Plan: Go at least 8 miles, don't look at the watch. Honestly did not think I'd make the full eight miles until after the run started.  Apparently the hardest part of this thing was getting myself going.

Route: This was up in the air literally until after I left the house.  As the run started I decided on the Ford Bridge route.

Weather: A balmy 34* with winds coming from I don't know where.  I wore unlined tights, a shirt and a Loony Challenge Sweatshirt.  I wore my ear band the whole time, and gloves at the beginning and end.

Execution: I definitely did not look at my watch.  I had delusions of grandeur about how fast I was actually moving, which was hilarious when I got home and saw how I actually did.  Probably better that I showed some restraint because it means I'll be able to move tomorrow.

Nutrition: I had yogurt with fruit before the run.  I didn't bring anything with me.

Bonus: I had a massage at the end of the day.  It was very nice.

Long Run Sunday: This loop needs a name

Plan: Run 10 miles. Keep the heart rate low.

Route: I need to name this route so I can tag it on my blog.  Head out along the creek.  Go north along the river.  Come back in on the Greenway.  And then back through the neighborhood.  I did it the first time here, and then made peace with the route here and one last time last summer. 

Weather: It was about 35* with 95% humidity.  I wish I was joking. Not really rain, but there was some fog.  Wind was out of the north, 7mph.  I was a bit cold along the river, but otherwise good.  I wore unlined tights, a shirt and windbreaker, and long socks.  I also tested out my new hydration belt.

Execution: I kept my heart rate really low, like Z2 low, until I hit the Greenway.  While I was running, I was so proud of myself.  And then I got home and saw how freaking slow I was.  And I felt really bad.  I'm so confused. I ran with a program on my watch that alerts me if my heart rate goes too low (less than 130) or too high (over 152) and it was beeping a lot once I got on in the last couple miles.  Apparently, we know where my endurance ends.

Nutrition: I carried water and had a few sips every time I ate.  I had Energy Chews and ate some at miles 3 and 7.  I did not eat before I left the house.

Bonus: Ice and snow were melting all over the place.  I'm surprised my feet stayed as dry as they did.  And we're naming this the CreekRiverGreenwayLoop for the blog.  I'll go back and tag the old posts so I can find them.  While this route goes along the river, there aren't a lot of river views, and the course itself isn't terribly photographic.

Flying Pig 2017 Training

I'm not quite sure what to do with myself for this training cycle.  Since I last trained for anything, I've added an additional 2 days per week of lifting weights.  I'm not sure how that all sorts out with mileage and other things.  So far I've learned

• I still do need a 'rest' day and that's general going to be Fridays. 
• I like the weight lifting. 
• I don't want to run too far on days I lift.
• I can run and elliptical on days I lift but all cardio has to be done first.  (Once I ran my mile, lifted, and then tried to do the elliptical and that did not work.) 
• Sunday and Monday will be 'bigger' mileage days.  I want back to back days because that's how the race will be. 
• Tuesdays has always worked as a low heart rate day, so that I can run and do Kettlebell class on the same day.
• Wednesdays I have no idea what to do with myself.
• Running the rest of the week - I have no idea how to focus

Weight Lifting plan is taken from StrongLifts with some additions of my own.

Tuesday: TRX/Kettlebell class.

Thursday:
Kettle Bell High Pulls
Push Ups 
Squat
Overhead Press
Dead lift

Around the world (kettle bell)

Saturday

High Windmills (I'm getting better)
Kettle Bell Swings

Single Leg Hip Bridge 

SquatBarbell row
Kettle Bell Bench Press
Calves

Flying Pig - 16 Weeks to go

Sunday
Planned: Run, at least 8 miles
Actual: 8.85 miles by Lake Harriet with lots of pictures.

Monday
Planned: 8 miles
Actual: 7.4 miles around Cedar Lake.  (I'm okay being a little under 8 since Sunday was a bit long).  Foam rolling after the run.

Tuesday
Planned: Low heart rate run, lift weights
Actual: 2.25 miles Avg HR 133, 60 mins elliptical, TRX/Kettlebell class

Wednesday
Planned: Some running?  I don't know how to use Wednesdays yet. Hopefully I'll figure it out soon.
Actual: 1.35 miles outside in the slush.  I'm so over the slush.

Thursday
Planned: Run at least 1 mile, maybe more depending on mileage needs.  Lift weights
Actual: 3.4 miles. 30 mins weight lifting.  This was the right mileage for running.

Friday
Planned: Run 1 mile only
Actual: 1.25 miles. Outside, but not in slush.  I'll take it.

Saturday
Planned: Run the rest of my miles for the week, lift weights
Actual: Run 3.3 miles, lift weights.

Long Run Sunday: Winter at Lake Harriet

Plan: Go for a run, then go for a burger with my training buddy.  Go at least 8 miles.  Hills would be a bonus.

Route: Down, along the creek to Lake Harriet, and then back home along the bikeway. According to Strava, I have done this route before, but not often and it's been a while.

Weather: It was 15* and 5mph winds when I started, crazy sunny, and warmed up throughout the run. I wore

• Fleece lined tights
• Wool Socks+sock liners
• Long sleeve shirt
• 1/4 zip
• My new red sweatshirt
• Ear warmer band, gloves

Execution:  Once I started running I didn't look at my watch once.  I kept it slow, but apparently not too slow considering the heart rate. I did keep it mildly aggressive on the hills.  Even on 40th up to Park Ave.  I hate that hill.  But all my races this year have mighty hills.  I was proud of myself for getting this done, and even more proud of myself when I realized the actual mileage versus my goal.

Nutrition: I had a bowl of yogurt before I left for the run.  I didn't carry food or water with me.  That was okay,  but this is about the limit of not bringing food and water on a run.  I was crazy thirsty when I got back.

Bonus: Everyone else was out today too.  I saw walkers, runners, bikers, hockey, and broom ball.  I didn't even know we did the outside broom ball.

Winter Running. Brrr.

I am surprised to report that I got myself outside for a run today. It helped that I got a call from a friend, and if I timed my run right, I could also get a hamburger out of the equation.

Thoughts as I was laying on my couch trying to get myself out the door:
Ice - I was originally dreading ice above all.  The iciest patches are actually right by my house.  Some stuff that was icy the other day has improved.  Outcome: Not as bad as I thought.
Weather - Temps were okay.  It was windy though.   Outcome: I did cut the run short because wind.
Gym - I really didn't want to be at the gym.  That's why I went outside and put up with the ice and the wind.  Outcome: Gym avoidance accomplished.

Route:
Originally planned as an 8 mile route, along the Parkway and to the River.
Actual: 6 miles along the parkway.  It was really windy, and I decided I didn't need to be out in it for ever.

Weather:
9* when I started.
12-15mph winds out of the south. The winds were the bigger problem than temperatures.  But I knew they'd be less of a problem on the way home, and even somewhat at my back on the way home.

Execution:
I didn't look at my watch at all while running.  Because it was buried under several lays of clothing while I was out. I was surprised when I got home that I held a pretty steady pace, and a bit faster than I'd been thinking I was moving.

Bonus:
I paid like $1.99 for this fleece headband.  It's crazy thick and it's the best thing I ever bought for running.

2016 Goal Review

This post and this post both had 2016 goals.  Here's the review of how I did.

February: Valentines Day 5K  Check
March: Hot Dash  Check
May - not sure about Flying Pig but I may do a walking half marathon with a friend. - Walking Half Marathon with a friend.  I did not go home for the pig.
June - I want to do Lola's Half Marathon, but this may be a little much - I did it and it was a little much.  For a while I was hungry for revenge, but I'm not sure I'll do it in 2017.  The course is open to cars and I'm just not wild about that.
July - Red White and Boom Half Marathon - Check and it was my favorite race of the year.
September - I want to try Running of the Bays Half Marathon which looks awesome.  My Pooky Bear had also mentioned a half marathon in Duluth which could be fun. - I did not do either race and I'm totally cool with it.
October - TCM 10 Miler - check.
Bonus Goal - I really want to run the Flying Pig Full Marathon in 2017.  Update: Hell no.
Training log - made some updates to the way I track weight lifting and will continue to play with that in 2017
Weight lifting - increased dramatically in 2016 towards the end of the year.  This wasn't a goal in January but it became a point of interest as time went on.
Step back weeks - no changes
Long runs - no changes for 2016.  Goal for 2017 is to have Sunday and Monday be long run days of about equal mileage, because that's how both 3-way and Loony will be.
Heart rate training - 2016 my Z2 running improved dramatically.  This was completely unexpected.  2017 goal may be to actually try the real MAF method, but I'm uncommitted.
Other runs - 2016 goal was to find some 'purpose' for runs on days other than long runs.  I added "hill or trail runs" and Z2 runs, and some speed work.  It gave my training a surprising amount of focus.
Hill runs - 2016 every Monday.   2017 hopefully keep every Monday and find a way to work hills into the long runs.  Hello Ft Snelling?
Elliptical - 2016 goal was to do Z2 workouts on the elliptical.  I sort of abandoned this as I got more confident and patient with actual Z2 runs.
Pictures - 2016 goal was to take my phone on at least all of my long runs.  I think I did okay.  I got enough for the calendars at least.  This goal is always harder in the winter when my phone needs to be babied.

2016 Running

I did some different things in 2016, and some of the same. 

Weight Lifting
2016 I added this right at the end of the year, November and December in particular.  I made it my mission in life to get to the gym regularly to lift.  In December I got some more instructions on lifting with the big bar.
2017 Goal - Continue lifting 3 days/week.  I do TRX/Kettlebell class on Tuesdays, and then lift on my own Thursdays and Saturdays.  The big question is how running will be impacted?  Will I ramp up miles again?  Will I hold back on miles a bit to accommodate more lifting?  Will I do more elliptical on lifting days?  (This has happened once or twice.)

Mileage Increase
2016 Somewhere in 2016 I got the wild idea to increase my "on" weeks to 40 miles per week, but kept my "off" weeks around 25 miles per week.  I wound up running/walking/elliptical the most miles in any year I've tracked.
2017 Goal - Continue running 40 miles per week "on" and 25 miles per week "off".  If that stinks, drop down to 35 miles per week "on".  I liked the 40 miles per week, but that was before weight training.  We'll see if I keep that mileage up.

Running Streak
2016 Staying strong
2017 Goal - Keep up the running streak

Speed Training
2016 - I added 'speed training' working up to the 10 miler.  It gave me confidence that I could run faster, but I think it wound up draining me a bit before the end of training.
2017 - Add tempo runs around goal race pace?  Maybe? I haven't really decided.

Race Series
2016 - Summit Challenge
2017 Goal - Flying Pig 3 Way and TC Loony Challenge. 

Hill Training
2016 - Every Monday was 'hill training'.  All my 2016 races had big hills, especially the 10 mile and this gave me lots of confidence.
2017 - Keep hill training in some way. 

Track Thursday

Brrr. And snow.  Mostly windchill.  Therefore, I run on the track.

I was emotionally unprepared to run slow at a constant heart rate.  So an interval workout seemed more appropriate.  I tried to keep my heart rate low for the 7 and 6 laps intervals.  And the rest I ran by feel. This track workout has always been a go to for me.  It's long, but it gets more fun and faster as the workout goes on.

My goal is to be able to run 9:00/mile in a marathon.  Today, I could barely hold it for a lap.  Looks like I have a lot of work to do.

Winter Is Here Though it Would've Been Better With Pictures

The Plan: I had delusions of grandeur last night when I set my alarm to get up at 8am and go for a run.  I came to my senses and turned that nonsense off.  I had backup plans of running up and down my street five or six times 'till I'd got my mile in. But by 2pm I was fairly confident most people had shoveled or plowed, and I was ready for an adventure.  I grabbed my old point and shoot camera and my yak trax and headed out. About six or seven minutes in to the run (just far enough that I was not turning around) I realized I'd grabbed my camera but not the battery.  Oh Fail! 
The Run: I ran 'naked' sort of.  I had my Garmin on, but covered up by my shirt and jacket sleeve so I never saw it.  That was the only way to do this run.  Trying to jump over piles of snow and run in tire treads in un-plowed land just jacks up the heart rate sky high.  I ran an odd circuit of Lake Hiawatha, opting for all plowed sidewalks versus my normal route, then Lake Nokomis, and then back through the neighborhood.  I finished up with two striders, just to get myself to seven miles.

The Snow: The overwhelming majority of the route was plowed or shoveled.  There were some rough times getting across some streets through the snow plow debris.  (What do we call those big ridges?) I did run in my YakTrax and was glad for them.  If the street corners had been a bit more groomed, I think I could've gotten away with my trail shoes.

Disappointment: When I got back from the run, I was a bit bummed.  I think the biggest thing I was bummed about was not having my camera.  It's weird to feel defeated because I forgot a battery.  I was also a tinge concerned about my heart rate, but I really have to keep in mind there was some deep and un-shoveled snow in some places and that screws with everything.  And I wasn't trying to keep the heart rate low.  I was just running how I felt.   I should get over it because while I was running, I felt really great, even deep into mile six and seven when I should've been tired I felt good.

The Rest of Town: So we've had around six inches of snow.  More in the southern suburbs and less in the northern suburbs.  Snow started Saturday around 2pm.  It was 'snowing' while I was out, though the weather service said it stopped really accumulating around 10am and I'd believe that.  It's a lot of snow though.  It's giving MnDOT a run for it's money with keeping the roads clear.   This is a map of how traffic looks now, at 5:30pm on Sunday.  A full 8 hours after the snow has stopped.

Winter is coming

Minnesota has been enjoying a weak La Nina year (or so I'm told), and it's been crazy warm.  We've had a couple of snows that have basically melted and our lakes are not yet frozen.  I'm told, though, winter is coming.

Sunday - I woke up to 2 to 3 inches of snow.  I had delusions of grandeur thinking that the Greenway would be plowed.  Sigh.  I ran six miles anyways.  In the snow.  My shoes were so wet by the time I was done. This was out to be a good run because I didn't look at my watch or my heart rate ever.  I kept the HR relatively low until the last mile or two, and then it was fun to kick things up a bit.

Monday - Most of the snow has melted, though there are big patches here and there.  Winds were coming up from the south, around 10mph.  I ran outside anyways though, because the words artic blast are being tossed around in the forecast for the rest of the week.  I also didn't look at my watch on this run.  I was feeling ish and my heart rate was all over the place.  Not looking at my watch was a good thing, because my heart rate turned out okay for the most part.

December Running - I had a great slump in October and November.  It involved a lot of hamburgers and beer.  And it was glorious.  I am coming back to actual running this month.  And I'm adding the challenge of figuring out how to increase mileage with 3 weight lifting sessions per week.  This week, goal is 26 miles and I think I'll get there.  I'm seeing the importance of high mileage days when I'm not lifting weights.

Run Streak - thoughts 4 years on

In October 2012, I started this little run steak, just thinking I'd do it for a couple months as part of a fitness challenge.  Well... First I made it six months.  And I kept going.  Then, I made it a year and honestly didn't know if I would keep it up.  But I did. I wrote about my 2 year anniversary but obviously skipped year 3.

Here's how things are 4 years on 1500 days on: 

• I definitely didn't mean this to go four years, nor 1500 days when I started
• I don't remember a time when I didn't run every day.  And that is weird.
• I honestly have no desire to give it up. 
• I have nightmares about missing my mile.  True story.  The worst is when I get home and take a nap on my couch in the late afternoon, and I'm all "I'll run when I wake up".  All my dreams will be about messing up my mile in some way. 
• People often don't get it, but they still try to be supportive.  In general.  There are those who really don't understand why working out makes a body feel good and not bad.  I keep working out in the hopes that doesn't happen to me.
• Those "I am so lucky I get to run everywhere" statements that pepper this blog, still true!

PS - my 1500th day, I got up at 5am and ran 1.2 miles before getting in the car and driving for 10 hours to be with family for Thanksgiving.  It was quite a way to celebrate. 

November Running Slump

Each year, I ramp up to big races in October.

And then I fall off the training wagon in November.  And it's a freaking pleasure.  Here's how things have been going so far.

Running:
One mile per day - still happening
Anything else - not really happening
Goal: get mildly back into running with my annual "Turkey Trot" (not a race, just something I do by myself)

Walking:
Once/week - usually I'm taking a walk with a friend at least once/week, sometimes more.  That's been a fantastic addition to my life.
Goal: If it's nice, keep it outside.  If it's meh, maybe the track at the gym.

Weight Lifting:
Tuesdays, Thursdays and Saturdays - have become my weight lifting day.  I'm swinging kettle bells all 3 days.  Soon I will have rock hard abs.  If only you could see them under all the hamburgers I've eaten in October.
Goal: Keep it up! 

Training Update: Weight Lifting

For the rest of the year, training plan looks like this.

October:

• Try to lift weights 3/week.  This is an exploratory phase.  Nothing right or wrong can happen here.  Just put in the work.
• Drink all the beer you want.  Eat all the hamburgers ever while drinking all that beer.  It's still the off season.  This can go on until the weigh ins for Maintain Not Gain. 
• Run at least a mile per day.  Mileage per week does not matter.  Hills, long runs, etc do not matter.  Running has to be fun.

November:

• Sign up for Maintain Not Gain which is a late fall tradition at my gym.  Maybe pull back on the beer and hamburgers a bit. 
• Run at least a mile per day.
• Thanksgiving - do my own personal "Turkey Trot" and use it as a jumping off point to get back into running a bit more. 
• Lift weights 3/week.  Hopefully this continues.

December:

• Don't screw up Maintain Not Gain
• Run at least a mile per day
• Lift weights 3/week
• Problem solve how to lift weights at home when I'm there for Christmas, and then complete said action plan.

2017:

• Early in the year, seriously improve my 5K times.  I haven't decided if I'm going to hire a personal trainer for this or not. 
• Lift weights with the goal of getting stronger and losing weight (or at least losing inches and clothing sizes)

What matters most in running tights?

So Run to the Finish asked "What matters to you in running capris?" 

In a word: Drawstring.  
 
I'm completely not at all down with the 'wide comfort waist' bullshit.  In anything other than shorts, I want a drawstring.  End of story.  I don't care about zippers or key pockets or 'reflective' whatever the hell.  I have the kind of body with a skinny waist and big legs.  Something that is two sizes too big in the waist will still be touching my thighs.  Just give me a drawstring to keep that stuff up.

My favorite tights of all time are the Nike Running Carpis in several different colors, and almost always available at the Nike Outlet store nearest you.  All of the big running brands also offer capris and tights with drawstrings.  I have some from Asics, Addidas, Avia and cold weather sweatpants from Brooks. 

I haven't bought pants from Running Funky yet, but I'm sure I will.  Because with every style, length, and print, they offer the option of a drawstring in the waist.  ::Love::

These are Asics tights paired with an Ink N Burn Christmas Shirt

TC Summit Challenge - Races Review

Races Included: This race series was for

• Valentines Day 5K at Lake Harriet
• Hot Dash 10 Mile in Northeast Minneapolis
• Red White and Boom Half Marathon in North Minneapolis and Downtown
• TC 10 Miler also known as "The Shortcut to the Capitol" 

Registration: Like all TCM race series, there is online registration.  One transaction takes care of all 4 races.  One of the reasons I suspect the race series have been popular for TCM is the guaranteed entry into the 10 Mile.  It's quite a draw for me at least.

Training Volume: I think I kept my training volume a bit too high, especially in early summer getting ready for RW&B, and then didn't really have an adequate down time before training started for the 10 Mile.  By the end of September I was done with everything and that was not a fun feeling.
 I originally signed up for this because I liked the idea of having a few key races throughout the year, more of a "year round running" thing than just having 3 races in one weekend like the past two years with Loony Challenge.  Having tried it both ways, I learned that my strong preference is for one weekend with a whole bunch of racing.

My Plan for Next Year: (at this moment in my mind)
MNy? I considered the Summit MNy for next year, 3 5Ks and then a 10-miler.  But the 5K course for Hot Dash is the same as Red White and Boom.  And I hate big crowded 5Ks anyway.
Loony?  I think I'll probably do Loony again.  I loved having all that stuff going on for race weekend.  It's also a bit easier to build up in training since all the training is building towards one particular weekend.
Flying Pig 3 Way?  There's also a discussion of returning to the Flying Pig.  If I go back, I believe it would be for the 3 Way.  Bonus is that I may have a running buddy or two for the 5K so that would be amazing.

Both: I could do both Flying Pig 3 Way and Loony.  There's enough time to build to each, and enough time to rest in between.

TC 10 Mile - Race Review

Registration: Online.  My registration for TC 10 Mile was included by registering for the TC Summit Challenge that probably deserves it's own post.  For those not participating in a race series, the entry is by lottery.

Packet Pick Up: There is a huge race expo for the TC Race Weekend.  Races include TC 5K, TC 10K, TC 10 Mile and the Marathon, as well as a bunch of kids/family races I don't pretend to understand.  Race expo is at the Xcel Energy Center and it's always a big deal.  This year I met Olive for some big shopping.  I found good deals on running belts because all of mine seem to have broken right at the end of my training session.  Olive found her dream pillows at the expo.  We both had a good time.

Weather and Wardrobe: Start temps for the 10 mile were 35* and 90% humidity.  I wish I was joking.  I take a city bus from my house to the start line, so I was outside from 5:30am on.  Race starts at 7am for the Pro Women and my corral took off around 7:20am.

• Throw away layers: Sweat pants, a fleece top I didn't want, fleece headband, and mismatched socks used as gloves
• Shirt: I work my 'ugly Christmas sweater' running shirt and it was totally the right decision, technical short sleeve shirt underneath as well
• Bottom: Saucony full length tights
• Socks: Smart wool socks
• Shoes: Brooks Green Silence
• Head: Visor.  I did not wear sunglasses.  I thought they would've fogged instantly in all the humidity.

Start Line: Race starts in downtown Minneapolis near the Viking Ship.  (I refuse to learn the real name of the Vikings stadium).  10 Mile and Marathon have different start lines, though they are within a block or two of each other. 

• Weather: Runners were not allowed inside the Viking Ship which was a bummer because it was really cold outside.  Apparently this will be different in future years.
• Amenities: There seemed to be plenty of potties.  I walked a block or two off the starting line to use the 'Marathon' potties which had basically no line.  That's fairly amazing given the number of people there. 
• Corrals: So, my Corral seemed to have the most people.  From the train station, Corral C is the easiest to get to.  The other two corrals seemed to involve some walking, and knowing which way to go.  It didn't bother me.  I couldn't tell if the fasties I saw in my corral meant to be there, or just got to the race late and didn't really know where else to go.

Course: I finally got to test out the 'real' course.  The past two years I ran on a modified course.  West River Road had been closed due to a mud slide and ensuing reconstruction of a hill side and some other stuff.

• Downtown: The course starts in downtown and runs by the Guthrie and a few other landmarks.
• The River: Everyone remarked on how amazing this part of the course was.  There were ice chunks floating around and steam rising off the river, with the some coming up over it.  It was early in the course and fairly down hill, which also probably helped everyone's enjoyment.
• Up the hill to Franklin Bridge: Let the climbing begin.  Don't try to win the race on this hill.
• Over Franklin Bridge: There were lots of spectators here
• Up East River Road for a while: The 10 mile and marathon courses are the same on this side of the river, so I'd see marathon mile markers and I knew then I had 0.2 to go to get to the 10 mile marker.  There are a few hills, but this is the last reprieve before more climbing
• Up the hill to Cretin: Big hill.  Don't try to win the race on this hill.
• Along Summit Ave, more hills: Summit Ave is climbing to "the Summit" which means it's still a lot of up, though nothing as steep as the climb to Franking nor that damn hill before Cretin. The spectators are out in full force here and there's parties every block or two.  My favorites for this part were the sign that said "Summit Ave is your B!tch" and the people that hand out beer.
• Look for the Cathedral: Nothing like being on Summit, rounding the corner and seeing that Cathedral come out of nowhere.  Now it's really downhill to the finish. 

Finish: The finish line with the cathedral on the left and the Capital way off in the distance is fairly amazing.  Even if it didn't have the emotional piece that goes with the finish line, this part of the course would be amazing. The finish area is well done.  Bag check was easy.  There is a changing tent which I used.  Lots and lots of good food including hot broth for recovery.  And then there's the beer garden. 

Race Recommended For:

• New to going far: If you want to go longer than a 5K or 10K, this is a good step up in distance before trying the half marathon.
• Experienced: This is a great course and a well done race.  Go enjoy yourself.
• Climbers and mountain goats: Any trail person that wants to try a road race, this is the one for you.  For a road race, there is a lot of up.
• Anybody: This is a really well known and well done race.  Just try it.

My Race: I was happy with my race but disappointed with my time.  I thought I could've done a little faster given my training this year.  But when I think about how I was feeling, I was digging pretty deep.  I did go hard, and I did negative split the race. Intellectually I know I should be happy with this, but I can't help feeling a bit bummed too.

Lessons Learned: I need to have a better mental game on race day. 
The best race I had all year was Red White and Boom.  I think a big part of that was having such a strong mental game going into the race. I knew what paces I wanted to hit starting out, I knew my plan for the hill, and then I knew what I was going to do in the middle and end of the race.
This race, I knew to not start out like a nut, and not to try to win the race on any of the hills.  I had no mental game for the back half of the race other than "I wonder if I can hit this pace".
In the first part of the race, I hit paces okay.  I'm not sure if I could've gone faster in the first mile or two, but I really wasn't feeling it at the time.
I did maintain my senses on the hills and let people go by me.
Everything after the Franklin Bridge is where I had the most room for improvement. I just kind of turned off my watch and tried to go by feel.  I should've had a "try for this pace, if not, then use this pace as plan B" strategy.  I didn't have enough confidence in myself that I could hit my A paces, especially while climbing up Summit, and I didn't have a back up plan.

TC 10 Mile - 2 Weeks to Go and 1 Week to Go

Two weeks to go 
Two weeks to go started with a bad run and the panic attack from hell. Which caused me to do only heart rate based work outs and abandon all else.  Plus, I feel much better for surviving the panic attack.  And when I get done with this damn race training, I want to do all the fun things including all the classes I haven't been to in forever.  ::Phew::


Sunday
Plan: Long Run
Actual: Run 10.15 miles and I don't want to talk about it.  Walk/run 3.3 miles with a friend.  Foam roll and stretch.

Monday
Plan: Run 1 mile, elliptical the rest
Actual: 4.15 miles run outside on my favorite route.  Pity party from yesterday is over.  Today helped me remember that I like to run, and running should only be used to make myself feel good.

Tuesday
Plan: Low heart rate run, elliptical.  Lift weights?  We'll see if I've recovered from Sunday
Actual: 2.3 miles on the treadmill, Avg HR 129 (this was a good run), and then 60 mins on the elliptical.  For many reasons I opted to skip weight lifting.  The one I'll share on here is that the TRX frame is now caught in a construction zone at the gym, and it would've annoyed now.

Wednesday
Plan: 1 mile run
Actual: 1.2 miles run, very early in the morning.  Very early.

Thursday
Plan: 1 mile run, elliptical the rest this can be switched with Saturday if I want
Actual: 5.75 miles run, Avg HR 136.  Bonus spin class for 20 mins or so. 

Friday
Plan: 1 mile run
Actual: 1.21 miles.  Avg HR 126.  For such a low heart rate this was a very fast run.  Mildly encouraged.

Saturday
Plan: Low heart rate run, no more speed.  Maybe Zumba?
Actual: 4.15 miles run and some walking and taking pictures around Lake Hiawatha.  No Zumba.

One week to go
Sunday
Plan: Long Run at Ft Snelling
Actual: No long run.  I woke up not feeling it and thought to myself, "why would I do this when I feel like crap?  Rest will be better"   Instead I ran 2.55 miles to get Ice Cream and then walked 1.5 miles home.

Monday
Plan: 1 mile run, elliptical the rest
Actual: 5 mile run.  It's a gorgeous day and I was not going inside to an elliptical.  I did feel mildly guilty for not doing yesterday's last long run.

Tuesday
Plan: Low heart rate run or 1 mile run and elliptical
Actual: 1.20 miles run, low heart rate.  No elliptical. 

Wednesday
Plan: 1-4 miles run, or 1 mile run and elliptical
Actual: 4.2 miles run with a friend. 

Thursday
Plan: 1 mile run
Actual: 1.2 miles run

Friday
Plan: 1 mile run
Actual: 1.2 miles run, stretching

Saturday
Plan: 1 mile run, cheer for friends in the 5K
Actual: 1.2 miles run, stretching, yoga.  Cheering for all of my friends.  Then I spent the rest of the day watching IM Kona.