Mon-AM: 21 mi (3:23) // Fort Snelling
Bridge Which Must Not Be Named (2x), Franklin St. (1x), Fort Rd. (1x)
Big loop around the Mississippi (Franklin <---> Fort Rd) from the house with an aid station stop at Fort Snelling (2 granola bars). I thought yesterday's "wintry mix" might make it a long, slow day characterized by lots of slugging along and grunts, but hard snow is surprisingly runnable. Go figure. Winds were gusty (20-30 mph), but the upper +20Fs helped temper the chills. Tried wearing some trails shoes (Vertical Ks) for add'l traction on the winter floor, but the advantage wasn't significant. And the loss in underfoot comfort was (after all, they are trail shoes). Will probably stick to the Nike Frees from here on out, slowing down to tip-toe when it matters.
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| So that's how it's done -- a blower & a salter. So thankful for these guys! Winter running would be a different activity without them. |
02-12-13
Tue-AM: 10 mi (1:32) // Upper Mississippi Loop
Bridge Which Must Not Be Named (2x), Sabo (2x), Lake St. (1x), Franklin (1x)
O, how I've missed the blue of the sky! First time seeing it in (what feels like) weeks with all the recent 1-2" snows. A nice "heat wave" with temps climbing near +30F too. Probably shouldn't get used to it though . . .
02-13-13
Wed-AM: 11 mi (1:26) // Lake of the Isles
Four wake-up loops around the lake. I've been wanting to introduce a shorter speed day into the weekly training for quite some time now -- maybe quarter-mile repeats, half-mile repeats? -- but the weather hasn't felt that same desire. But today I decided the footing/temp/precipitation combo was good enough to give it a shot. Doing three mile repeats seemed best (full mile recovery in between): 6:13, 6:05, 6:00. Definitely felt a bit rusty . . .
02-14-13
Thu-AM: 7 mi (1:06) // Greenway
Bridge Which Must Not Be Named (2x), Sabo (2x)
Easy, recovery run. Beautiful 3" of fresh powder to behold this morning. Sometimes I feel like I turn into a tourist when it snows (though I know few tourists who would visit in winter) . . .
02-15-13
Fri-AM: 13 mi (1:39) // Greenway
Bridge Which Must Not Be Named (2x)
Along the Mississippi River, down the Minneapolis side (think this path gets more sun this time of year than the St. Paul side, which = better footing = decreased risk of slipping = increased running joys): 2 mile warm-up, 8 mile tempo (6:47 avg; splits: 6:37, 6:27, 6:32, 6:45, 7:02, 6:44, 7:13; no gels), 3 mile cool-down. The splits tell the story . . . first three miles were cruising miles with the wind, miles 4-5 threw in some icy obstacles, then miles 6-8 were back into the wind (15-20 mph gusts = bitter). Probably underdressed a bit for this one (+12F, 0 WC). The dry footing was a nice surprise with all the recent snow, but decided early on that it was footing of the most dangerous kind -- the kind that makes you feel comfortable & safe. One should never feel comfortable & safe while running in temps below freezing. All in all, another happy winter tempo day. Now thinking "marathon pace" (MP) should be closer to 6:35. We'll see come spring.
02-16-13
Sat: 0
Rest, all-day seminar. Favorite quote: "Let the Bible set the terms for what is reasonable and rationale to believe." --Joe Rigney
02-17-13
Sun-PM: 8 mi (1:21)
Lake St. (1x), Intercity (1x)
Easy stroll along the riverfront while Ashley sipped coffee inside a local coffee shop. A bit low on energy, but busy days will do that. Legs feel okay.
Totals: 70.0 mi (10:21, 18 bridges)
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