Twin Cities 10 Training Week 11

Week of September 18-24

Monday Planned: 6 miles, 2 mile warm up, 5k, 1 mile cool down
Monday Actual: 2 mile warm up, 5k race (slightly short) and skipped the cool down mile as I had to dash to book club!

Tuesday Planned: Recovery 4 miles
Tuesday Actual: 

Wednesday Planned:VO2 Max 8 miles, 2x1200, 2x1000, 1x800 @ 3k-5k pace
Wednesday Actual: 3 miles with the group at 605. 60 minute yoga class and then we went to the track for 5 miles including 2x1200, 2x1000, 1x800 @ 3k-5k pace. All intervals were sub 8 place. It was my best track workout of the session. Wahoo!

Thursday Planned: POWER + Rest
Thursday Actual: Rest. I woke up for POWER and then reset my alarm and went back to sleep.

Friday Planned: Recovery 4 miles
Friday Actual: 4 recovery miles at the coffee run with Toni and Kristin! Then all the coffee!! FREE SHOT FRIIIIIIIDAAYYYYYYYY!

Saturday Planned: Endurance 9 miles
Saturday Actual: Long run 9 miles with Toni. So very humid. Uff da.

Sunday Planned: Rest
Sunday Actual: Rest day!

Total Mileage Planned: 31 miles
Total Mileage Actual:  30.4 miles

Twin Cities 10 Training Week 7

Week of August 21-27

Monday Planned: General Aerobic 4 miles
Monday Actual: Since I did my long run Sunday, I wanted to do this as a recovery run. And my legs felt like garbage. Thank goodness Kyle joined me on his bike, because I would've bagged the run at .18 miles it felt so crappy. I managed to go 3.25 miles and that was plenty. It was so humid and my body felt like crap. Did I mention how crappy it felt?

I did get some kisses from this beauty after. So it was totally worth it.

Tuesday Planned: General Aerobic 6 miles 
Tuesday Actual: Toni and I met up for 3 miles before the group run and the Ale joined us for the next 3 miles. They were fairly uneventful except that my legs still felt pretty crappy. I need to sleep for like six days. Not sure where that fits in my schedule though.....

Wednesday Planned: General Aerobic + Speed 8 miles 6x12 sec uphill, 6x100

Wednesday Actual: 

Thursday Planned:   LT 9 miles, 36 minutes at tempoThursday Actual: It was the anniversary of my mom's passing, so I took a couple of vacation days from work. I planned to go with Toni after work, and I was just exhausted. Felt like I could sleep for days, so I opted to bail on the run, knowing I couldn't make up the miles later in the week. Womp.

Friday Planned: Recovery 4
Friday Actual: I planned to do the coffee run with Toni and I either had a alarm malfunction or I shut off of my alarm and went back to bed. I slept until almost 10am. So tired.

Saturday Planned: Rest + High Vibe Yoga Festival (so uh... I guess not really a rest day :P)
Saturday Actual: All the yoga, omg. I did 5 yoga classes, totally 7.5 hours of yoga. I was pooped, and my hamstrings were so tight and mad at me.

Sunday Planned: Endurance 12, increase pace, last 3 miles at LT: 605 Series 12 mile
Sunday Actual: Uh.... DNF 12 mile race series and long run. We got home at 10:30pm on Saturday night. I took some ibuprofen because my hamstrings were so tight and achy, I laid out my stuff and went to bed. They were still really tight when I woke up, but I figured they'd warm up as I was running. The first few steps were super painful. My immediate thoughts were that this might be my first DNF. I told myself to run 3 miles without even giving that further thought. We were going slow, but it was just a long run with a finish line, so if we took out the workout portion and just got in the miles, we were both a-ok with that. Around 3.5 miles I realized that my legs weren't loosening and that my form was getting really chopping, especially on the right side. I let Toni know that I was going to leave her once we circled back to the finish line. Honestly, if I hadn't bailed on Toni for so many of our runs for this week, I would've skipped the run this morning in hopes that some foam rolling in the morning could allow it to happen later in the evening. But I wasn't willing to really injure myself for my fall goal races just to complete a 12 mile long run. Next week is a new week with a whole lot less emotions and feelings, so fingers crossed my body bounces back asap! New rule: no yoga festivals if you're spending all your free time running all the miles and not doing all the yoga. Duuuuuuuuh.

Total Mileage Planned: 43 miles

Total Mileage Actual:  

Twin Cities 10 Training Week 6

Week of August 14-20

Monday Planned: General Aerobic 5 miles 
Monday Actual: 5 Miles with Toni in the morning before work. Ran a mile to meet up, 3 miles together and a mile home that fest like it took six years to complete. We ran in the most eerie foggy murder setting type weather EVER. Glad we survived.




Tuesday Planned: General Aerobic + Speed 8 miles 2 sets 6x100 strides
Tuesday Actual: General Aerobic + Speed 8 miles with strides. I think we were 2 short on the strides. My stomach got a little wonky, so we skipped a couple to allow my stomach to chill out a bit. We were treated with the most glorious sunrise, and none of us had our cameras on the run. Fail.

Wednesday Planned: VO2 Max 8 miles 5x1000 @ 3k-5k
Wednesday Actual: 3 miles with the group run, followed by my yoga class, then Toni and I hit the road for some track work. We had a half mile warm up followed by 5x1000m repeats with a quarter of a mile recovery jog in between. Most of mine were closer to 3k pace than 5k pace, and after the run I checked the stats for the last time I did this workout and was shocked to see that my paces were 20-30 SECONDS FASTER than this spring. Wahoo!

Thursday Planned: General Aerobic 4 miles  
Thursday Actual: I opted for a rest day. My legs had a lot of miles on them and I needed a break. Plus I was single-pug-moming it, so it was hard to find time to do it.

Friday Planned: Sanford POWER 
Friday Actual: Sanford POWER + General Aerobic 4 miles. Our final POWER session of this cycle, and now we have three weeks off. Let's all hope on all hopes that I don't get injured in the next 3 weeks, k? After the lift, I went out and ran 4 super easy miles. My legs still felt heavy from the speedwork and the lift so I just got them moving.

Saturday Planned: Endurance 11 miles
Saturday Actual: Rest day. We were going to flip flop our long run and recovery run, but I was so exhausted after work that I wanted to rest instead. So we decided to go longer on the long run day.

Sunday Planned: Recovery 5 miles
Sunday Actual: Endurance 14 miles. Uff. Some crazy lady thought we should go further for our long run since we missed a few miles. I thought that we didn't get a chance to do 14 in our training plan, and last spring I bailed on ours because I felt so terrible. It was so humid. But we made it through and it was a good mental toughness run. At 13.1 miles I realized that I was 3 minutes faster than last year's Sioux Falls half. And that was with a super rough morning. YAY!

Total Mileage Planned: 41 miles

Total Mileage Actual:  39.1 miles

Twin Cities 10 Training Week 5

Week of August 7-13

Monday Planned: General Aerobic 7 miles with 10x100m strides
Monday Actual: Because, my long run got pushed to Sunday, we flip-flopped our workouts for Monday and Tuesday. I didn't quite have enough time to get in the General Aerobic 5 miles, plus I didn't hit 36 miles in the previous week as planned due to my IT band, so I opted to shave a mile here and there from my plan so I didn't break.

Toni and I got in a beautifully sweaty 4 miles before I taught a 60 minute yoga class.

Tuesday Planned: General Aerobic 5 miles
Tuesday Actual: Toni and I met before the group run to do 4 miles with 10x100 strides. We joined Sarah back at the studio for another 3 to knock out 7 for the day! Followed by a 30 minute yoga class.

Wednesday Planned: General Aerobic 4 milesWednesday Actual: Again we cut out one mile of the plan. It was a beautiful night for a run. I tried to take it easy, knowing we had a tough workout on Thursday but we get so carried away running and talking that it's hard!

Thursday Planned: Lactate Threshold 8 miles with 16 minutes, 12 minutes, and 8 minutes at LT with 4 minute jogs in between Thursday Actual: Lactate Threshold 8 miles with 16 minutes, 12 minutes, and 8 minutes at LT with 4 minute jogs in between! Wahoo! We started with a one mile warm up, followed by the workout and two miles cool down. It was hard but doable.

Friday Planned: Sanford POWER
Friday Actual: Sanford POWER. I was shocked at how great my body felt the day after a lot of miles, and the lift felt great. I even hit 170 on deadlifts. Woop!

Saturday Planned: Recovery 4 miles
Saturday Actual: Recovery 4 miles, gloriously slow and chill miles. We have a long run with workout tomorrow, so we took it suuuuuuper easy. 

Sunday Planned: Endurance 11 miles, including 605 race series 8 mile
Sunday Actual: Endurance 11 miles, including 605 race series 8 mile. Picked up the pace during miles 7-11, finishing at lactate threshold pace. Race report to come!

Total Mileage Planned: 39 miles

Total Mileage Actual:  37.1 miles