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3 m run + strength
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7 x 400
5-K pace |
3 m run + strength
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45 min tempo
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Rest
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3 m pace
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90 min run
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Monday was President’s Day and I didn’t have to work so I took some extra time to go to Fort Snelling for a run on Pike Island. I knew it would be pretty icy so I took my new Yaks Tracks along for the ride. Good thing since the trails were solid sheets of ice. They worked pretty well and I never really slipped too much. It wasn’t the easiest 3 mile run due to the choppy conditions of the ice. It was 23 above and 12 wind chill. The Garmin battery malfunctioned again so I didn’t get an exact time or distance.
Tuesday was a nice morning for a speed workout! It was 23 with the wind chill around 15 and sunny! I ran 6 miles out and back on the Greenway using my Garmin to clock the 7 x 400m intervals at 5k pace. I set the plan for today of running sub-90 second intervals and nailed it. 1:23, 1:30, 1:29, 1:29, 1:28, 1:30, 1:29 I did 400m rest after each interval as programed in the Garmin. There were still small patches of ice on the trail but none that really hindered my running. The wind was also in the face on the way back. I finished the 6 miles in 47:42 and felt pretty good about it.
Wednesday brought a much needed 3.25 mile recovery run on my Metrodome loop. My legs were pretty tired and I ran it in 27:09 which is well over 8 minute miles. We had just gotten a dusting of snow and the temp was 27 with a 15 degree wind chill, so not too bad!
Thursday was a well deserved day off! It was like 4 above when I woke up so I was doubly glad not to have to run.
Friday was supposed to be a tempo run but my legs felt very sluggish. It was 9f without any wind so that didn’t really have too much of an impact. I think it was mainly just my tired legs. I barely even made it under 7 minute pace and my tempos should be at 6:30. Oh well. I ran 6 miles in 47 minutes.
Saturday we had planned to meet at Theodore Wirth park and run on some different trails. We got 5 inches of snow overnight and the Park Board hadn’t plowed any of the roads or paths yet along that stretch so we opted to go down to Cedar Lake and run some of the lakes because they had been plowed. We got 11.5 miles in 1:33:00 for the morning. It was around 18f with a pretty rough wind chill. When we were running on the east side of Calhoun it was quite brutal. Some places still had significant snow but for the most part there was decent footing.
Sunday we met at the falls again. We ran west on the Minnehaha Parkway and ran around Nokomis. The paths were pretty clear except for a few parts that had drifted back onto the trail. Mike even brought Poncho along, who did quite well for the 6.25 mile run. The temp was 2 and the wind chill was back down to -12 which wasn’t too pleasant, but it was a good run at a relaxed pace. We finished in 54:44.
Weekly Total:
Running -36 miles
Biking – 9 miles
Last Year
Run: 28.8 Miles
Bike: 12.5 Miles
Week 3 of Half Marathon training last year included supersets as part of the Running Planet training program. The plan also included hill repeats, much like I did last week. Foto Friday was a caution sign posted on the hill at Fort Snelling.
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Tuesday I ran to the West River Road so that I could do hill repeats going south up the the Franklin St Bridge. The sidewalks were still a mixture of slush and ice thanks to the warmer weather we’d been having. It was actually 40 with off and on drizzle for this particular workout. I finally got off the sidewalks to run on the road because they were so dangerous. About 2 miles into the run I had hopped back on the sidewalks and fell. I didn’t just fall, somehow I fell and rolled. I got up shook myself off and kept running. My knee hurt a little bit but I felt fine. I continued on to the road and did my 6 hill repeats. I did 3 up the southbound ramp to Franklin’s eastbound. They are approximately .15 of a mile or 264 yards. They were in 1:10, 1:15, and 1:11. The next 3 were straight up the River Road towards Franklin and approximately .23 miles or 400 yards. I ran them in 1:37, 1:35, 1:36. They were longer but not as steep. Total mileage was 7 miles in 60 minutes.
Friday I set off for a 40 minute tempo run along the Greenway. The plan was 20 minutes out and 20 minutes back. There was light flurries and it was 18 with the wind chill at 8. It was a headwind on the way out. I ended up running 5.13 miles in 38:32. Close enough right? There were little patches of ice here and there. Unfortunately my pace chart shows that I didn’t do a very good job of making it a tempo run. I hit my 10k pace 2x’s but didn’t sustain it for very long. Some of the spikes in the chart are due to icey patches.
and did 5 thingys on it. It was $6.99 at 
! Entitled 
.
You know the race will be interesting when the 
The Securian Frozen 5K and Half Marathon is a part of St Paul’s 
A wise decision given the fact that the actual temp was officially -15 with a wind chill in the -20’s. The morning broke with a clear blue sky and lots of shining sun, so that helped make the race bearable! There was some confusion about the actual course distance. The e-mail clearly says 6.5 (6.55 would actually be a half of a half) but the announcements coming over the PA system in the registration area kept calling it a 10k (which is obviously 0.35 miles shorter than half of a half). My 
Attire? Yes how in the world do you dress to race at those temps? Well ultimately the same as you would to run in those temps! Unlike warmer weather where you could wear less layers, it was vital to keep everything nice and warm. I actually wore the attire mentioned 
Pre-Race We were able to park in the Securian building’s parking lot for $2 in downtown St Paul, which was great. Take the skyway over to another building for packet pickup and then stand around and wait. Unfortunately all of the indoor restroom facilities were closed to the public so you had to venture out to the porta-potties lined up on the street. We did a little warm-up jog and then waited for the race to start. The directors were nice to wait until all the runners lined up, but it was a chip race so they should have just started instead of punishing those of us who followed directions!
and hurt my face, but I couldn’t really see out of them so I shoved them up on my face. I tried to settle into a pace that would work for the whole race and picked some people to try to stay with. A guy was reading splits at the 5k turn around, which was a little weird but I came through mile 2 at 7:08. The course was a little hillier than I had expected since it was on the river flat. They weren’t anything monstrous, but definitely steep enough to tire you out a bit. I wasn’t really cold anymore at this point although the layers were making it hard to keep up a fast pace. I came through mile 3 at 7:23. The turn around point came pretty quickly after mile 3 and there was the race’s only aid station. Dedicated volunteers passed out bottles of water – caps already off. People were taking them, I did not. Maybe I should have, but I didn’t feel like messing with my balaclava or spilling on myself! 22:34 at the turnaround.
Post-Race I hadn’t heard my teammates cheering me into the finish and I didn’t immediately see them so I wandered back into the buildings to get my post-race food and finisher’s mug! Then I wandered back out and got some pictures of people, including this great one of Mark Deters! I finally caught up with Nathan and we headed home.