Use it or Lose it

All right - it's a new year . . . and clear, warm, and no smog outside today!  So out I went for my first long run of the year.  T'was very slow, but sooo nice not being on the treadmill.  Best wishes to all you serious runners out there - hope you have lots of running successes and pr's!  Cheerios :)

Ran on 'mill in the evening -  hard because I would've rather ran this morning.

Okay, didn't have much time to run this morning, but the miles I ran felt really good for a change.  I up'd the speed on the treadmill a bit, and would've liked to run longer except I needed to be somewhere.  Actually feels like I have a "spring" to my step today!  This is my 6th day of running everyother day, so hopefully this means I'm back in the groove!

Okay, 2 days in a row here ;).  I thought this morning's treadmill run was going relatively easy, like yesterday's.  Lifted the cardboard to check the mileage, and noticed the incline was set at 0%.  OOPS!  I always leave it at a minimum of 1.5% to more closely mimic outside running; I must've accidentally pushed the wrong button during yesterday's run.  Well, I put it back up to 1.5% and yep it felt harder again! 

(I normally cover the front display on the treadmill with cardboard because I can't stand all the red lights, and then lift the cardboard occassionally to check time/mileage, etc.  Next time my workout seems especially easy, I guess I'd better check the incline!)

Still felt like I would've liked to run longer.  But had to time my run between my kids leaving for school, and my getting ready to catch a bus that comes only every 1/2 hour.  At least a 3 mile run is better than no run at all, which was a rut I fell into during most of Oct, Nov, & Dec.

For the past couple weeks I've just been trying to get back into some type of running routine, and have just been aiming for consistently getting (relatively easy) runs in.  But, after reading Kelli's blog about her recent 20 rep interval training , I just couldn't resist trying a little harder!

So today I ran slow for 3/4 mile, then did 12 reps of one minute fast (6.2mph) then one minute slow (5 mph), then finished my run at a 5.5 mph pace.  (Hey, don't laugh at me - I've got to start somewhere!).  It was a good effort - didn't kill me; I'll push for a little faster pace next week.

Again, would've liked to run a bit further but had that darn bus to catch.

Treadmill running (1 @ 5mph, 2 @ 5.5mhp, 1.5 @ 5mph,).  Slowly getting better, and surprised at the number of miles I ran this week!!

Next week's goal: fit in a longer run of 5-6 miles.

OUCH! Turned off the alarm this morning.  Big mistake.  Only time for a short run, which I guess is better than no run which is what I was tempted to do. 

I decided I should met out punishment to myself any time I shut off the alarm instead of getting up to run.  So at work this afternoon I walked up all the stairs in my building twice.  My building has 26 steps between each floor (11 steps then turn & 15 more), so 312 steps total.  Twasn't too bad, but I would've rather been running.  (Actually, it's probably good training, so I might try to start doing it on a regular basis.  But, then I'll have to come up with a new punishment!)

Okay, finally a long run (long for me anyway!).  Next run I'll plan short & easy, then I'll plan a run that includes either a couple tempo pace miles or a couples miles at a 3-4% incline.

I still need to be better organized so I have time to cool-down properly after running and stretch.  Currently I just jump off the treadmill, race into the shower, throw on some clothes, and run to the bus stop! :) 

Short & easy 3.5 miles.  Need to psych myself for hills or tempo running tomorrow.

Ran outside on a 4.75 mile hilly loop.  Went a mile up City Creek Canyon, pushing just enough to get in a 2-1 breathing pattern.  Pushed a bit on the hills coming home, too.  Finished with an easy 1.25 on the treadmill once I got home.  Not a killer workout, but at this stage in my training I would consider it a good beneficial workout.  I then did 15 minutes of stretching.  It was soooo nice not having to rush to work this morning!

Basically met my goals for this week.  My goals next week will be to run similar runs as this week, and to also add 10-15 minutes of stretching after the runs.  I really want to make stretching an integral part of my running routine, as it is an area I tend to skimp on.  And I truly think proper stretching is key to keeping those nagging injuries at bay. 

4.5 miles, varied my speed a bit, but mostly slow and easy running.  Did my stretching afterwards, tho!

Wanted a harder workout today, so I ran easy for 1 mile, then 1/4, 1/4, 1/2, 1/2, 1/4, 1/4 at 6mph (don't laugh!!!), with slow jogs between.  Then finished running easy.  The 6 mph was a good workout, but didn't quite push me into 2:1 breathing, so it was probably closer to a tempo pace, rather than an interval pace.  At least it lets me know where I'm at in my training, and I felt good doing it - I thought it would be a lot harder than it ended up being.  And, I did my stretching afterwards!!   TM 1.5%

Just some easy miles, and post running stretches. At work, I walked up all the stairs twice.  That's got to be good for me!

Will plan a longer run for Saturday, hopefully outside, and will try to either push myself on the hills, or incorporate some tempo running into the middle of the run. 

Really did not want to run this morning and put it off for as long as possible.  But once I started, it was great and an instant mood lifter!  It was snowing outside, and the air tasted so fresh and sweet.

I ran to the capital building turn around, then to city creek, then up city creek to the gas pipeline area, then home.  Mostly a slow and easy pace with 6 mini strides of about 20-25 seconds each thrown in - they felt good, but hard.  I felt good until I got 3 blocks from home - then  "bonked" and was reduced to "plodding" the last couple blocks! (Sometimes I can push it those last few blocks, but not today.) 

This was the longest outside run I have done in about three years; hope my cranky knees don't complain.  Afterwards, I did two sets of my post running stretching routine.  I'm ready for a snooze, but unfortunately have a bunch of chores to get done!

Basically met my goals for the week, and am pleased with my post running stretching.  Next week's goal is to run and stretch similar to this week, and to also do light strength training 2-3 times.  (I did some sissy-sissy push ups and sissy situps the other night - boy were they hard!  Got to work at them until they get easier!)

First mile at 5 mph, then 14 reps of "on" (6.5 mph for 65 seconds) and "off" (5 mph for 65 seconds).  Started feeling pretty hard by the 12th rep, and just had to tell myself "only two more of these suckers".  Tried to concentrate on my running form during the reps. Finished my run at an easy 5 mph, then did my post running stretches.  TM 1.5%. 

Next time I do these reps I will try to increase the "on" time, or increase the number of reps to 20. 

Wanted to do some type of hill work, so . . . ran slow & easy (TM 1.5% 5 mph) for about a mile, then increased my pace to a constant 5.5 mph and then adjusted the incline every quarter mile: 2%,  2.5%,  3%,  3.5%,  4%,  4.5%,  5%,  4.5%,  3.5%,  3%,  2.5%,  2%,  and (finally!!!) back to 1.5%.  Then cooled down by running slow & easy (TM 1.5% 5mph).

This was by far the hardest workout I have done this month, and I took three10-15 secs breaks in the middle of the workout.  I will do another hill work out next week, but might browse the internet to see what other types of hill workouts there are, and the benefits of each.

One month summary:  It's been a month since I resumed running on Dec. 26.  I am pretty happy with how things are progressing.  My monthly mileage is higher than it's been in probably 20 years. I've been eating extremely healthy, and feel great and energetic when I run. I am slowly getting a little bit faster. The darn scales say I've only lost about 2 pounds, but I "feel" like I've lost 5!

Just a short & easy run before dashing to work.  5 to 5.5 mph, TM 1.5%

Will plan my long run for tomorrow, hopefully outside.

Okay, had a family emergency out of state last week, but am back now and today was my first run in over a week.  5 miles outside (capital building loop) at a good pace, then cooled down with 2 TM miles (5  mph at 1.5%). Finished up with 2 sets of post running stretches.  Gotta get back on schedule now.

5 TM miles, mostly at 5.5 mph and 1.5%. I usually try to mix in some faster running on Mondays, but was low in energy today, probably the effect of not getting enough nutrition last week.  No time for postrunning stretches, maybe will do some during my lunch break today.

Will try for a hill workout on Wednesday, but need to remember to eat well the night before to help my motivation and energy level.  (56:11)

Was planning a hill workout on the TM, but since I chickened out of my speed workout on Monday I decided to do the speed workout today, and push the hills to Friday.

1 mile warm-up (TM 1.5%  5 mph)
8 reps of:  1/4 mile "hard" (1.5%  6.5 mph) and 1/8 mile "easy" (1.5%  4-5 mph)
Finished with 1 mile cool-down (1.5%  5 mph) 
2 sets of my postrunning stretches

Okay, nobody laugh at my blazing fast 6.5mph reps!!  These were fast reps for me at my target 5k pace, and made for a good hard workout .  It felt pretty good actually, even if my form got a bit ragged during the last couple reps.  (57:40)

Next week I'll keep the speed at 6.5 mph, but try merging some of the middle reps, perhaps:
1/4, 1/4, 1/2, 1/2, 1/4, 1/4 (with 1/2 distance recovery after each rep).  This will be pretty hard for me, but I think I should be able to tough it out. 

Hill workout:

1 mile warmup (1.5%  5 mph), then:

6 reps 1/4 mile "hard" (5%, 5.5 mph), followed by 1/4 mile "easy (1%, 5.5 mph).

Then cooled down (1.5% at 5.5 mph, dropping down to 5 mph toward the end).

Forcused on increasing my stride rate during the 5% inclines.  Did two sets of postrunning stretches.   Also, I decided to log my "hard" sections as "fast" since the intensity level was just as hard, if not harder, than fast running.

Need to plan a long fun outside run tomorrow - snow flakes would be cool :).

7.5 outside to Capital, then to City Creek & about 1.5 miles up the canyon, then to school, then home, where I added 1 TM mile to cool down. Lotsa drizzling rain which turned to big fat snowflakes up in City Creek Canyon - it was quite refreshing to breathe in the nice cool air even if my clothes did get a bit soggy! Didn't push it anywhere - just a long easy run.

Missed my post running stretches because I had to take one of my kids somewhere.  If I were smart . . . , I'd do some now that I'm back home!

Ran outside again today (to Capital & back, then side loop to school).  Legs felt pretty dead the first few blocks, but then were fine.  It felt really really good to do my stretches afterwards - I think I was a bit stiff because I didn't do any stretching after my long run on Saturday.

So far my feet seem to be adjusting from the treadmill to pavement okay (knock on wood!).  I'll plan a TM/interval workout for Wednesday. 

Speed day. . .1 mile warmup (1.5% 5mph), then did the following reps:

1/4, 1/4, 1/2, 1/2, 1/4, 1/4 miles (1.5% 6.5 mph), with 1/2 distance recovery jogs between reps.  Whew - kept my goal pace for all the reps!  Felt good!  (I was sooo thankful for those slow recovery jogs between reps!)

Then 1 mile cooldown (1.5% 5-5.5 mph).  Did 2 sets of post running stretches.

Next week I will either repeat this speed workout, or perhaps go 1/4, 1/2, 1/2, 1/2, 1/4.  The following week I will try to increase the distance of one or two of the reps to 3/4 mile.

Not sure about the rest of my training this week.  Usually I do a hill workout one day, then a long slow run on Saturday..  But I've been wanting to fit in 2 miles of tempo running at 6 mph to see how it feels, but don't think I should do that and the hill workout.  Not sure which is best for me at this stage.  I'll either run easy tomorrow, skip Friday, then try injecting a 2 mile tempo run into the middle of Saturday's long run.  Or else I'll skip running tomorrow, run a hill or tempo workout on Friday, amd then run long and slow on Saturday.  Any suggestions out there as to whether hills or tempo runs would be better for me at this point?  I could alternate weeks with hills one week, tempo runs the next.  Also, don't know if I should incorporate the tempo miles into a regular 5 mile run, or inject them into Saturday's long run, which is usually very slow. 

Also have to consider the possible injury effect to my cranky old body! Tsk. . . decisions . . . 

Hill Day.  Warmed up 1 mile (TM 1.5% at 5 mph), then

6 reps: 1/4 mile (5% at 5.5 mph), then recovery 1/4 (1% at 5-5.5 mph).

Cooled down 3/4 mile (TM 1.5% at 5.5 mph, dropping to 5 mph at end).

Whew, these reps are darn hard!  (Not sure if I should change my recovery periods at all - the first couple recoverys seem easy and too long, but I definitely appreciate every bit of the last few recoverys.)  No time for my post running stretches -  had to hurry up and shower and catch the bus to work.  Will try to do some light stretching at work. 

Okay, now just need to finish up this week with a nice long slow run tomorrow - hopefully outside!

Felt very sluggish today - 7 mile outdoor loop (to capital, up a mile into city creek canyon, then home).  There was a pretty bitter cold breeze today, but I don't think that was my problem, as I've ran in much worse conditions.  I think changing my weekly schedule so my long run happens after an easy day, rather than after a hard hill workout day, would give me more energy for my long run and help put some "spring" back into my step. 

So, with a new week coming I'll try my new schedule, which will keep the same type and number workouts and mileage, just have them on different days.  (One nice thing about long slow runs, you have plenty of time to contemplate your training schedule!!).  I think this change should help; then I can continue to gradually increase the distance of my long run, and perhaps I can eventually add another easy run day to my weekly routine, too.

Finished with two sets of post running stretches, while enjoying a very healthy and delicious smoothy. :)  (For some reason I was extremely thirsty during my run today, too!)

Speed workout:  (no laughing, please!!!)

1 mile warm up (TM 1.5% @ 5 mph)

1/4, 1/4, 1/2, 1/2, 1/2, 1/4, 1/4 reps (1.5% @ 6.5 mph)
(1/2 distance recovery jogs between reps.)

1 1/4 mile cool down.

I felt really good for today's workout!  (Such a great feeling after Saturday's discouraging low energy run!).  I finished with two sets of post running stretches.  Next week I need to lengthen one or two of the reps from 1/2 to 3/4 mile (with 1/4 mile recovery).

Finally caught that darn bug that has been going around.  Lots of croupin' and sneezing, but I don't have a headache or fever so decided I would run.

Went 5 miles at 5.5 mph (TM 1.5%).  It was an easy pace, which is what I wanted since I'm sick, but seemed to take FOREVER to complete.  (TM running seems to go by much much much quicker when I'm monkeying around with the speed and/or incline every 1/4 mile!)

Really skimped on my postrunning stretches, and then had to run hard to catch the bus to work.  Good news - I made the bus with 20 seconds to spare!   :)

Outside run to capital and back.  Not a hard pace, but not super slow either.  I'm satisfied with just running since I'm still battling this cold, and I'm croupy and sneezing a lot. 

Absolutely GORGEOUS running conditions outside this morning - not too cold, and crystal clear skies!

SW Day: Ran a warm-up mile, then

1/4, 1/4, 3/4, 3/4, 1/4, 1/4 @ 6.5 mph (TM 1.5%)

1/8 mile recovery jog after the 1/4 mile reps
1/4 mile recovery jog after the 3/4 mile reps

Then ran easy for the rest of my run.  Did two sets post running stretches. 

Next week I'll either repeat this SW, or I might add another 3/4 mile rep.  The following week I will try to increase one or more of the 3/4 mile reps to 1 mile reps. 

(In about a month I'll try introducing some faster speeds into my SW.  Maybe try 10 reps of one minute hard (7 mph), one minute easy (slow jog), followed by some longer reps of 1/2 mile to a mile at 6.5 mph.)

I'm still hacking and coughing a lot, but think the worst of my cold is over.  I was sweating a whole lot more than usual during today's workout - I must be sweating all those darn germs!!! 

Just a short easy run before work. 
3 miles at 5.5 mph (TM 1.5%).  Two sets post-running stretches afterwards.

Hill workout - warmed up for 1.25 miles at 5mph (TM 1.5%), then:

Started at 5.5 mph with a 1.5% incline, then adjusted the incline every 1/4 mile as follows:

1.5, 2, 2.5, 3, 3.5, 4, 4.5, 5, 4.5, 4, 3.5, 3, 2.5, 2, 1.5, 1, .5, 0%

Then I cooled down for 1/2 mile at 5mph (TM 1.5%).  This was different from my last hill workout where I ran 1/4 mile hill repeats.  This was more of a sustained effort - I would call it a "tempo hill workout" if such a name exists. (I must confess, it got pretty hard in the middle, and I took three 10-15 second breathers after the 4.5, 5, and 4.5% sections.)  Logged all mileage over 4% as "fast miles" as the effort level was comparable to fast running.

Had a weird thing happen at the beginning of my post running stretches.  Had just stretched my calfs, then started stretching my quads (standing on one leg pulling the foot on my other leg back towards my butt), and I got an excruciating intense pain near the inner bone 3-4 inches below my right knee of the leg I was stretching.  It was debillitating and almost unbearable - I could not stand on it, or move it without it HURTING BAD!  I was thinking crap, is this a stress fracture?!  The pain started subsiding after a minute so I hobbled to the stairs and gingerly started stretching my hamstrings, the pain subsided more, and after about 5 minutes the pain was ENTIRELY GONE!  Well, I finished my stretches (except for my quads), took an ibuprofen just in case, showered up and went to work.  The only think I can think is that I somehow pinched a nerve??  Some weird combination of leaning forward hard to stretch my calfs, then torquing something during the one legged quad stretch??  Well, I'll be more careful next time for sure.  Am so glad the pain went away - hope it never  returns!

Just a short run outdoors - past city creek a ways.  Easy pace.  Got to hurry into work now!

8 outdoor loop to SE corner of capital, then to the 1.5 mile marker in city creek canyon, then home.  Did a 1 mile cool down on TM once I got home because I was breathing hard from running uphill to my house. I felt good running today -  I think it helped that I fueled well with a peanut butter & honey sandwich and juice about an hour before running.  

It was really cool - I was running up city creek canyon and a coyote loped along with me for a couple minutes - he was on the hillside about 100 yards from the road.  I howled at him a couple times, but I don't think he was as impressed as I was!!

Need to do some stretches now. . . 

Problems - two dogs attacked my cat last night, I spent several hours at the emergency vets, missed running this morning, had to run tonight (I HATE running at night!)  Then the animal control officer came to take my report right after I ran, and I ended up standing around in the cold outside air for an hour, and now my muscles have froze up and are all knotty!  I was also starving, so finally got a glass of milk & a pb and honey sandwich.  

I'm hoping my cat will be okay; she got hammered really bad by the dogs, vet thought she had spinal injuries because she didn't move at all, but it must have been shock because she finally started moving, x-rays show no broken bones, but bruising around the lungs (which could cause bleeding and be a bad prognosis indeed), and also severe tissue damage along her inner thigh and hip region (could cause blood clots to break loose), and lots of other bruising and scraped foot pads, etc.  My son heard it happening, ran outside, and tried to break it up, but he was barefoot and the dogs started snarling and growling at him, then a bike rider stopped and chased the dogs off right when they had picked my cat up with their mouths and were playing tug a war with her.  I am so thankful for that bike rider, if the attack had gone on for just a few more seconds I truly think my cat would not still be alive.  Agh! 

Kind of a crappy run, I warmed up, then did 4 reps (1/4 miles at 6.5 mph), then finished the run with a mix of 5 to 6 mph.  Feel truly spent right now.  Gotta go try to give my cat some pain/anti-inflamatory medicine, then I should probably try to take a warm bath to try and loosen up my muscles.  AGH!

Short run before work, mostly 5.5 mph with 4 x 100 at 6.5 mph.  Mildly painful knot in my left glut. max.  Post running stretches.

Still have a knot in my back left glut. maximus, probably brought on by Monday night's hour stint in the cold rain after my run.  Today I just did a short run, mostly 5-5.5 mph with 4 100's at 6.5 mph.  Cut back mileage this week, due to knot and also because I might run the leprecaun lope 5K this saturday.  Depends on how the knot feels and whether it is way cold and windy like yesterday!  Feel like I'm getting my energy back; I lost my appetite and didn't eat well for a couple days after my cat was attacked.  Basha seems to be doing lots better, but she isn't out of the woods yet.  Did my post running stretches.

Decided to run the Leprechaun Lope 5K; the forecast was for rain/sleet & 18 mph wind, but . . . instead the start had very dark clouds with no rain, and no wind. Sweet!!  I did not want to run in the wind!!  I ran about a mile to warm up and then stretched a bit before the race.

It was a hilly course, and began by going uphill (5-6%)  by the Capital building, then a long mild uphill grade, then a bigger longer uphill section, then the turn around and the rest was all downhill into Memory Grove.  I ran the first hill somewhat slow, then tried to hold a good 2-1 breathing pattern for the rest of the run.  I started in the middle of the pack, and passed quite a few people. It was fun because several of the girls running had green tutus, colorful green leggings, etc., and I got a kick out of passing them!  There was one girl in a green tutu I was trying to catch for the last mile; I finally gained on her and passed her about 100 feet from the finish line, but then she must've been offended because she kicked in and passed me about 10 feet from the finish. oooh!  But, I'm 55 and she looked to be about 25, so what can I say? I'm glad I was finally able to pass her, though, even if I didn't stay ahead of her!  (My legs were extremely wobbly the last 50 feet of the race - I was somewhat worried that if I tried to go faster at that point I might fall!) 

Anyhow, I had fun running and think I did a good job considering I haven't trained for long and last week's running schedule was sporadic to say the least.  I also think I would much prefer a flat course to a hilly course!!!  Oh, and my unofficial "watch time" was 27 min 27 sec - YEA! - except I later heard someone with a garmin commenting that the course was short and just shy of 3 miles. Bummer!  But some runners next to me said I should be happy with my time and not worry about it. :)  

I initially planned on running more after the race (it's my long run day), but it was chilly and I was sweaty and the wind was starting to pick up so I came home and ran 5 miles on my treadmill: 1 mile @ 5 mph, 3 miles @ 5.5 mph, 1 mile @ 5 mph, followed by some good stretching. 

Lotsa big heavy snowflakes coming down now!

UPDATE: several people commented on the active.com site that they thought the race was way short, possibly 2.82 or 2.86!  So no PR, but I wasn't really expecting one at this level in my "retraining".  Still had a lot of fun, and am happy with how I ran!

Just meant to be an easy run today:

0.5 mile warmup (TM 1.5% @ 5 mph)
4.5 mile (TM 1.5% @ 5.5 mph)
0.25 mile cooldown (TM 1.5% @ 5 mph)

Two sets post running stretches (pretty tight hamstrings while stretching).

Just a short run before work.  4.5 miles 5-5.3 TM 1.5%.  One quick set of stretches; had to rush to catch the bus. 

Need to plan some SW for tomorrow; yeah - that should wake me up!

Curse the daylight savings change!! This morning I found myself trying to screw my water bottle cap onto my deoderant (funny).  Then I grabbed by fleece jacket, and ran to the bus stop, slipping my arms into the sleeves as I ran.  Made the bus with 40 secs to spare :), then looked down and realized I was wearing my fleece inside out! (& no, it's not designed to look good inside out!!).  Then I very quietly sat down, and discreetly fixed my fleece with everyone watching! Jeeze!

SW Day: Ran a warm-up mile, then

1/4, 1/4, 3/4, 3/4, 1/4, 1/4 @ 6.5 mph (TM 1.5%)

1/8 mile recovery jog after the 1/4 mile reps
1/4 mile recovery jog after the 3/4 mile reps

Then ran easy 5.5 mph for the rest of my run, dropping to 5 mph for last 1/4 mile.  Had to hurry to work, so only one set post running stretches. 

I think next week I should try to increase one or more of the 3/4 mile reps to 1 mile reps, then the following week, try some one minutes strides at 7 mph and then hopefully start implementing the faster 7 mph pace into my weekly sw sessions.

I felt tired when I began running today, but got into the groove after my warmup mile.

5 miles TM @ 1.5%,  mostly 5.5 mph, bumping it up to 6 mph for 1/2 mile near the end. (55:30)  Took the time for some really good stretching afterwards - felt good!  Gotta plan long run tomorrow  - today is cold and windy, but tomorrow is supposed to be a lot nicer 50's & sunny!!!

For all those racing this weekend, GO GET 'EM!

Nice running weather - sunny but a cool breeze.   Ran to capital turnaround then up city creek canyon to the area 12 trail head.  Decided to trail run back down the canyon - that was fun, first trail running this year.  Then ran past my house to the soccer field, then back home.  Did post running stretches.  I seemed a little more tired for this run than I expected, and it will feel good resting my legs tomorrow.  Then made oven fries and corned beef sandwiches for dinner. (Thanks for the idea, Burt!!!).  

SW Day - ran 1 mile warmup, then ran the following reps at 6.5 mph (TM 1.5%):

1/4 mile, 1 mile, 1 mile, 1/4 mile, 1/4 mile.  Half distance recovery after each, except for the first 1/4 mile - that one I needed a full 1/4 mile recovery to psych myself up for continuing this workout!!  Glad I finished the workout as I felt tired even before I started running today and was really dreading the thought of running those mile repeats. Feel good now, though, and did some good stretching after running.  Darn, forgot to bring my water bottle to work, though! 

HW: 1 mile warmup, then:

3 reps (1/4 mile, 5.5 mph, 5% incline), w/recoveries (1/4 mile, 5-5.5 mph, 1% incline), then

3 more reps (1/4 mile, 5 mph, 7% incline), with same recoveries as above.

Then finished running at 1.5% incline 5.5 mph.  Good stretching afterwards, then shower & off to work.

1 mile 5.5 mph, 2 miles @ 6 mph, 2 miles @ 5.5 mph, 1/8 mile stride @ 7 mph (just to see how it felt), then cooled down @ 5 mph.  Felt good this morning, especially considering it was on a treadmill.  Just one of those days I enjoyed just rolling along - wasn't bored, wasn't tired, didn't keep checking to see when the run would be over.  Unfortunately, no time for post run stretching - had to hurry up and get to work!

Okay, this wasn't all at one time, because I had to leave to go pick up my daughter.  

First run was my typical 7.75 mile hilly loop: to capital, then up to the 1.5 mile marker in city creek canyon, then home.  Then I left to pick up my daughter, and decided I should  try eating  something before my next run, so I had a 3-4 handfuls of raisins (I heard they give runners energy?) and a small glass of 1% chocolate milk. Felt kind of nauseated while in the car.  

Got back home an hour later and headed out for the second run.  Didn't want to hit the hills again, so I ran about 1/4 mile to the Terrace Hills soccer field and ran 3 more miles on the paved path around the soccer field. This second run went pretty good; my body kind of protested when I started running again, but that feeling didn't last too long.  This second run wasn't as scenic and serene as my first run, but it was pretty nice running three miles on a flat path without hills!! 

It was a gorgeous running day in Salt Lake City, a little cool and breezy - but pretty darn nice!! 

SW today.  One mile warm up, then

1/4 mile @ 6.5mph, followed by 1/8 mile slow jog, then

20 reps:  On (70 sec @ 7 mph),  then Off (50 sec @ 4-5 mph), then

3 reps: 1/4 mile @ 6.5 mph (1/8 mile slow jogs between reps)

Then finished running at a mostly 5.5 mph pace, slowing towards the end to cool down.  TM @ 1.5% for all.  Did two sets of post running stretches.

The faster 7 mph reps felt good, although I think my form got a little sloppy on the last couple reps.   (The 6.5 mph reps felt slow in comparison - nice!)  Next week I'll try increasing the "on" time, or perhaps just try 1/4 mile reps at 7 mph.  Slowly but surely I'm getting there!  :)

Just 4 short miles. :(

Gotta do a hill workout tomorrow. :)

HW on treadmill:  1 mile warm-up then

6 reps: 1/4 mile, 6%, 6mph
(recoverys were 1/4 mile, 1-1.5%, 4-5 mph)

Then finished running at an easy pace.  2 sets of postrunning stretches.

This workout was HARD!  Upper limit of my anaerobic capacity for sure.  Initial plan was to do 4-6 repeats, and I barely eeked out the 5th and 6th ones.  Had to ask myself during the reps "Do I have to stop?" or "Do I just want to stop?".  I kept going and didn't cave in, but boy it was hard...  Whew! 

Gotta plan a long run for Saturday; hope it's somewhat nice outside!  :)  

8 mile outdoor hilly loop to capital, up city creek past the 1.5 marker, then back home for 3  more miles on the TM.    Pretty cold outside when I started running this morning, but I warmed up nicely after a mile or two.  A little breezy, but I was very happy there wasn't any sleet, hail, or stinging ice crystals coming down!!! 

Did 2 leisurely sets of post running stretches.  Saturdays are nice! :)

SW today.  Warmed up a mile, then

6 reps: 1/4 mile @ 7 mph, with 1/8 mile recoveries

3 reps: 1/2 mile @ 6.5 mph, with 1/4 mile recoveries

Finished running ~ 5.5 mph

I felt good running today, but was short on time so I didn't do any stretching afterwards.  Hope I don't pay for that!!

Tempo run: Warmup mile (5 mph @ 4%).  Then 5 miles where I adjusted the speed each mile: 6, 6.1, 6.2, 6.1, 6 mph. (TM @ 1.5).   1/4 mile cool down, then off to take the kids to the dentist.  No time for stretching :(

This is the run that almost wasn't!  I couldn't figure out why my "easy" warm up mile felt soooo  sluggish, and really didn't feel like progressing into the tempo workout I had planned.  Finally I looked at the display after my first mile and saw that my daughter had set the incline to 4%!!  Ah ha!  Setting it back to 1.5% instantly felt much much better, and I finished my run as planned - except for a quick water break, a longer pit stop, and a quick phone call.  (I hate looking at all the green and red led lights on the display, so I normally keep the display covered with a piece of cardboard such that only the distance and speed settings show.  I guess I should check the settings before I start running!!

5 mile loop past the capital and back - nice morning for running here in Salt Lake City! :)

No time for postrunning stretches.  :(

Ran along the Bonneville Shoreline Trail from Terrace Hills until the intersection with the dry creek & limestone kiln trails.  Most of the trail was pretty good, but about 10% was really pretty muddy from the heavy snows earlier this week.  It was a warm and gorgeous day to be running - very nice to run in nature, even with the muddy spots!  Hope all my fellow bloggers had a wonderful day as well!

Not much time to run this morning: 1 mile warmup, then 6 reps (1/4 mile, 7 mph), with 1/2 distance recoveries between reps. Then finished my run and did a few stretches afterwards.

Decided to run a warmup mile, then do some light stretching, then run some more.  Unfortunately when I stretched my calf I got a sudden pain along the inner upper tibia.  This has happened a couple times before while stretching, and normally the pain completely subsides after a couple minutes.  Not today, though.  I tried several times to start running again, but wasn't able to, and decided to give it a rest until tomorrow.

I still have a dull pain along the top inner right tibia.  I think when I stretched my calf yesterday I put too much weight on my back leg (the one being stretched) and also hyper extended the knee a bit. I think this might have inflamed the tendon that connects to the upper inner tibia? This has happened a couple times in the past, but the pain always went away almost immediately those times. It was uncomfortable walking at work, so I took 2 Aleves, hoping to reduce any swelling and allow whatever was causing the problem to heal.  (Normally I don't  take much ibuprofen or naproxen.) I've already signed up to run the Salt Lake 5K this weekend, so hope the pain goes away soon.

I decided to run in the Salt Lake 5k even though I'd missed my last couple training runs.  I warmed up for about a mile, then went looking for the POPs, couldn't find them (#!@#!), so ran off 3-4 blocks to find a place and then ran back (add another 1/2 mile warmup!). By then the starting chute was way crowded (this was a big 5K).  Normally I don't start way up front because I'm not that fast and don't want to hinder faster runners, but I don't like starting at the very back either!  I found some gaps between people and eased my way up a bit anyway.  It still took about 3 1/2 minutes to get to the starting line once the gun went off!

First 1/2 mile I had to do a lot of weaving to get past people, and was probably running a titch harder than was smart. Finally got past the worst of the crowd and didn't have to zig zag as much.  I was in a good 2-1 breathing pattern and tried to hold on.  The course started fairly flat, then had a 3-4 block down hill section towards the turn around.  Then had to go back uphill for 3-4 long blocks, before a fairly flat last mile to the finish.  It seemed to take forever to get to the finish line; I don't think I slowed down any, but didn't have much kick left in me either.  I was pretty dismayed at this point because my watch showed me going a good 1-2 minutes slower than I thought I would be going.

Finished in 30:17, which is a lot slower than I had expected.  I saw a friend who finished around 22 minutes, and he was dismayed by his time as well because he felt he was running really well.  Someone with a Garmin told us the course was long - that their Garmin measured 3.23 miles.  So, anyway who knows. 

Then I walked down a few blocks and watched some of the 1/2 marathoners coming in. Then I saw the first place marathoner come in with a police escort, and . . . it ended up being someone named Fritz from the FRB!!!!!

I went home still feeling somewhat demoralized over my time and then ran a ways up City Creek canyon to get a few more miles in.  It was an absolutely gorgeous day for running! And I discovered that the water fountains have been turned on up in City Creek Canyon - YEA!! 

Just checked the internet, and found the results posted for the 5K (3.23 miles?).  By chip time I was 3rd in my age division out of 63 other people.  I missed 2nd place by only 1 second! The 2nd place lady started 8 seconds back from the starting line, whereas I started over 3 minutes back - ow!!!  The 1st place finisher in our division waxed us both by a good 3 minutes!  (I still wish I had a faster chip time, but am happy I placed because I usually finish about a 1/3 of the way back in my age group.)

Anyway, I hope everyone has had a good Saturday, with good running weather.  And good luck all you Boston bound folks!!

Easy pace run @ 5.5 mph.  Carefully stretched afterwards - no pain in leg! :)

5 @ 5.5 mph, then a slower 1/4 mile to cool down.  Did some careful stretching! :)

Then showered and went to start a load of laundry before heading to work and CRUD! somehow the laundry detergent jug had gotten tipped over and now there's several cups of laundry detergent behind, to the side of, and underneath my washing machine!!  Criminey - got that mess to look forward to when I get home today; and that stuff is expensive!!

5.25 @ 5.5, then a 1/4 mile progressively slower cool down.  Stretches & off to work.

Cold, rainy, and snowy morning, and so passed another boring TM run.  (Especially boring as I purposely didn't do any speed or hill workouts this week, opting instead to do 4 mildly aerobic runs in a row.)  Did a lot of thinking about how I should plan my training runs for the coming weeks, though. 

Speedwork - running 1/4-1/2-3/4 mile repeats is great training.  But tempo runs are good speed workouts, too.  Hillwork - I usually run with a hard effort at 5-7% incline for a 1/4 mile, then do a slow jog recovery at a lower incline. This is great for strengthening my legs.  But it might be nice to sometimes do hill workouts that more closely simulate outdoor races; and in races you don't run really hard up a hill, only to start jogging slowly once you've reached the top and are on flat ground again!  I would like to try a "hilly tempo" workout where I run a comfortably hard pace for a while on a "flat" incline, then increase the incline 3-7% while simultaneously slowing down a little to keep the "effort level" constant, then after a while reduce the incline but speed up again, etc., repeating a few times over varying distances.  (This type of "hilly tempo" running would be great to do on the Bonneville Shoreline trail - if it ever dries out that is!)   

Realistically I can't fit in two speed workouts, two hill workouts, 1-2 recovery runs, and a long run into each week (my body needs longer to recovery after hard workouts than it used to, and it seems to max out at 4-5 runs per week!).  So I think I'll start alternating speed workouts and hill workouts each week.  For example, if I run repeats for a speed workout, then I'll incorporate a "hilly tempo" run later that week.  The following week I'll do a tempo run for my speed workout, and run "hill repeats" later in the week. 

I'll try this plan for a couple weeks, and see how I like it.  (Will probably need to be somewhat flexible.)

Hope everybody is having a good Earth Day 2010!

Whew! Was planning on a nice cool early morning run, but then had a chance to go horseback riding, so . . . Anyway, had a lot of fun riding - in a bareback pad with lots of trotting and cantering! It really is so much fun, but you need to use a lot of inner thigh to grip the horses so you don't fall off, and, boy my inner thighs are starting to get sore! I stayed at the stables quite a while to help groom several of the horses - they are shedding their winter coats like no tomorrow!

Finally came home and went running mid afternoon - up to the Capital, then to the City Creek guard shack, then home to add a bit more on the TM to round it out. I am pretty tuckered out right now; I think I could zonk out and go right to sleep, but better shower and start dinner first!! 

Hope everyone is having a good weekend - we have absolutely beautiful weather today and will be sending it your way!  :) 

eeyikes. ouch ouch. inner thighs still way sore from horseback riding and feel like they are getting sliced with each step.  Managed one very slow mile and decided to wait another day. :(

My inner thighs are still tight, but much less sore than yesterday.  Still feel a bit disjointed from the hb riding, but not bad.  Light stretching afterwards.

Still feeling a bit disjointed around the groin area.  (I hope I'm not invited to go horseback riding again this weekend - it was way fun, but disasterous for my running!!).  I had good energy this morning, and quickly got into a tempo pace of 6.1 mph.  Stopped around 4 miles to get some water, but then had trouble with groin area (not reallly painful - just felt slightly disjointed and uncomfortable) when I started to run again.  Decided not to continue the running, and instead walked at 10% to get a bit more exercise.  Light stretching afterwards.  I'm thinking (hoping) I should be back to normal by tomorrow. :)

Surprised at how tired I was over the weekend, then it dawned on me that maybe it was a result of donating blood Friday afternoon. (first time donating in many years).  Did a quick google search and discovered that many athletes don't donate blood because it hampers their performance for a few weeks.  Others still donate, but make sure to only do it after a big race, when they are in a recovery zone.  Anyone have any experience with the effects of donating blood on their energy level and running performance?

I'm not a vegetarian, but my daughter is, and I just happened to eat vegetarian all weekend with her, and didn't even think about eating high iron food.  Hum, better 'beef up' my diet with some eggs, lentil/spinach soup, raisin bran, dried fruits, and perhaps canned sardines (oh, I bet my office won't like me if I bring in sardines for lunch!).  I might even consider eating some red meat :).

Hope to find time this evening to at log a few more miles. . .

Felt better running this morning, perhaps because I ate a nice steak dinner last night?  Or maybe it's mental!  Regardless, I plan on eating lots of iron rich foods for the next few days. 

Read some interesting things about donating blood.  The volume of blood fluid returns to normal within 24-48 hours, but is diluted and has approximately 10% less red blood cells (which are the cells that carry oxygen to your muscles).   The body gradually replenishes its store of red blood cells over the next few weeks.  Some athletes have compared running after donating blood to running at high altitude where you have less oxygen getting to your muscles.  This has the effect of pushing you into an anaerobic stage at a lower heart rate, which is interesting.  Anyhow, I've decided to count this as a high altitude training week and not be a wimp anymore!!

Hope all bloggers are having a good running day! :)

Not much time to run but I figured some running was better than no running. 

Had 2 miles at 6 mph, but needed a 1/4 mile slower pace between them, which I attribute to still recovering from donating blood.  But at least I could do the 6 mph today - Monday I couldn't get above 5 mph!  (In contrast a couple weeks ago, I ran 3 miles at 6.0, 6.1, 6.2 mph, with no breaks between them.).  It'll be interesting to see how my recovery progresses so I can plan future blood donations to have the least impact on my training in case I have a race coming up. 

Planned on running easy this morning, but the music was good so I sped up to 6.5 mph, which felt good, so I decided to do an impromptu mini speed workout and did 6 1/4 mile reps @ 6.5 mph with 1/2 distance recoveries between them.  Now, this is a pretty puny speed workout compared to what I did a few weeks ago, but I'm running so much better than I did on Monday, so I'm happy & I'll take it! 

Couldn't run longer, because I needed to get to work early.  Still felt energetic at work, so during my break I did 2 sets of stair climbing at work (312 steps total).  Okay, that burned a little. . . but feeling energetic, so maybe I'll do it again at lunch!  Okay, did two more sets of stair climbing, but think I should've done them before eating instead of after eating!

Hope you all are having a good running day. :)

Low energy, probably because I had to run at night (I much much much prefer running in the morning!), and I'm also a bit sleep deprived because some raccoons were fighting and making an absolutely horrible noise in my back yard at 3:20 this morning.  Never did make it back to sleep. I sure hope they don't repeat their performance tonight!

5.5 miles, mostly at 5.5 mph & 1.5%.  Rushed through some tretching afterwards.  Feel like my whole running program has become derailed the last couple weeks.  I think I should incorporate some speedwork or hills into my next run; I always dread those workouts, but feel so good afterwards!   Yea - no fighting raccoons last night!

Really worried about starting this run, because I was afraid I'd either  (1) Chicken out of doing my planned workout, or (2) I just wouldn't feel well enough to finish the workout.  Ended up feeling better than expected, tho, which was a very pleasant surprise. 

1 mile warm up
6 reps of 1/2 mile (6.5 mph @ 1.5%), with 1/4 mile slow jog recoveries between them. 
1 mile cool down

It would've been nice to be running at 7 mph instead of 6.5 mph, but this was still my best effort in several weeks, and it was sure nice to feel positive while running for a change!   Lots of stretching afterwards, which felt really good because I have been pretty lax about stretching lately.

Hope everyone is having a nice run; looks like some nice warm weather might finally be coming our way!

Absolutely glorious day running in Salt Lake City.  Ran to the Capital, then to the area 13(?)water station up in City Creek Canyon, then home.  Kept a good leg turnover coming downhill out of City Creek, and focused on keeping a loose relaxed steady speed going up the homestretch hills.  The warmth sure felt good today - wish all running days could be so nice!!

I'm looking forward to seeing the Ogden race reports!

Went running after work - from home to Ensign to Capital turnaround & then back home.  Little muggy & a bit windy at times - I do believe another storm is coming!

Short run to capital and back.  It was raining lightly, but it was a relatively warm rain & not heavy so at least my clothes didn't get really soaked. 

Somehow I need to find time to do more stretching and strengthening exercises!

2 sets of stair climbing in the EIHG building.  Need to resume running, still some pain, but much better.

First real run in about 6 weeks.  Could feel the nerve pain in my right buttock and partway down the side of my right thigh; It wasn't too painful to run, but it definitely made me nervous about whether running would make the sciatica come back full force again, or delay the healing I've had to date.  But, I really need to start running again before all my fitness disappears. 

I was only going to run a 3 mile loop.  But, I had lots of energy, so I decided to run the 4 mile loop.  Still feeling good, so decided to make it a full run to the Capital and back home for 4.6 miles.  Except a friend spotted me about 4 blocks from home, and gave me a ride home so I could get something for them.  Felt bad about cutting the run short, but under the circumstances it seemed the appropriate thing to do. 

Spent the latter part of my run trying to figure out a plan to get my running back up to speed (literally) before the Deseret News 10K on July 24th.  Not much time to train, but I'll do my best. 

Oh, who turned up the thermostat!!

Well, yesterday's run didn't seem to adversely affect me, so I had another go at it this morning. Ran to capital and back.  Still can't lengthen my stride completely, so ran slowly the first couple miles, which are mostly downhill..  Coming back is almost all uphill, and since I normally run uphill with a shorter stride, I was able to incorporate several fartleks along the way to help increase my aerobic capacity.  Definitely feels good to be back running.  :)   

Evening run to City Creek & back.  Evy was running too, and that made it quite fun.  Kept a good pace on the hills coming back home.  

Went for a nice 3-4 mile hike with my daughter at the top of city creek canyon. 

Planned to run directly up into city creek canyon today, but discovered there was a freedom fest 1/2 marathon running from Emigration Canyon, along 11th Avenue, and then culminating at the Capital.  I ended up running by a lady named Shannon who was in the race, and I decided to run with her to the Capital, then yelled "GO SHANNON, GO!" when she took off sprinting near the finish line.  Then I turned around and ran back to city creek, ran up to the 1 mile marker, then ran back home.  It was nice running up city creek because my friend Mary (who I haven't seen in a couple years) biked past me, recognized me, then biked along side me and talked, while I pushed the pace to keep up with her. 

So ends my first week back running after a 6+ week layoff.  No sciatica nerve pain while sleeping, sitting, walking, etc., anymore.  Still feel it a bit in my right glute while running, especially the first couple miles of a run.  My endurance seems fine, but it is hard to run at a decent pace because the glute pain increases if I lengthen my stride.  I've had to run the first 1/2 of my runs really really slow even though they are downhill.  I can run uphill without as much pain (due to using a shorter stride uphill?), and since the second 1/2 of my runs are mostly uphill, I've been pushing a lot harder on these sections with fartleks and tempo running to try to improve my fitness level to what it was a couple months ago.

Don't know what to do about the upcoming Deseret News 10K.  I'll probably still run it, but it will be darn hard to get a good time because I'll have to run those downhill miles at the beginning a lot slower than I'd like.   

Evening run with Evy, 3 mile loop to City Creek gate and back. 

Good run this morning to and from the capital building turnaround.  Was able to pick up the downhill pace better without feeling the sciatica pain, and ran at a good tempo pace for part of the run.  Benchmark time 48:49 (21:40 downhill to turnaround, 28:09 uphill coming home). Ran against a pretty stiff wind the last 1/2 mile. 

Feeling small twinges of sciatica pain in glute while not running.  It is not severe, but I'm just aware of it being present.

Ran a little past the 1 mile marker in City Creek then back home.  Kept an easy pace.  Finished up at 11:30 -  it was getting pretty warm out by then, but it is probably good for be to acclimate to the warmer weather!   I've been very busy this week with a sick kid.  It is now Saturday morning, and I'm finally posting Friday's run!  Now I need to get some chores done around the house, then head out (or stay in) for today's run.

Had a busy day and didn't get out for a run until 5 this afternoon.  Went about a mile up city creek. Most of the run went pretty well, but it was pretty hot (90's), and and I kind of ran out of steam on the return route along 12th avenue towards home.  I figured it was a good day to just go slow and try to aclimate to the warmer conditions. 

Morning run to Capital & back.  (4.6 miles) 

Have not been very motivated to do any speedwork - I think the heat has sucked a lot of the motivation out of me!  (Also, I normally do speedwork on the TM, but have had ZERO inclination to get on my TM lately since running outside is so much nicer - even if it does feel like an oven!!)  Anyhow, I started out this morning just planning to get the miles done, but then about a mile from home I decided to try to finish the run under 50 minutes.  I had to really hustle to do that, and made it by 3 seconds.  So, I'm going to count that 1 mile as fast!

On the good news front, the sciatica pain seems to be staying away - I hope it continues that way! 

21:57/28:00/59:57 (7:30 am & HOT!)

I got a 2fer today!  Evening run with Evy to City Creek gate and back = 3 more miles, and it was much much cooler out this evening!  :)

Ran 2 miles at the flat soccer field track (one mile at 9:20, which is not super speedy, but not slow either).  Then ran 3 more miles to City Creek and back. (Finished my run at 9:30 am; it was pretty hot by then - I really need to get out much earlier when it is cooler!)

Ran 2 miles at the soccer field track (AP 10:02), decided it was too hot (86 with the sun blazing away), so I came home to my trusty treadmill that I haven't been on in over two months.  Ran 4 more miles (AP 10:20), then finished with one more very slow mile that was punctuated with several interruptions.  I kind of had a mental block at getting back on my treadmill after so long, but it went fine, and it was super nice not running under the relentless sun!

Just a short run this morning before heading to work.  Ran four 1/4 mile reps at 6.5 mph, 1.5% incline, with an easier pace the rest of time.

Had to get to work early, so just a short run to City Creek gate and back.  Left earlier than usual and it felt refreshingly cooler than my previous runs.  I threw in 5 to 6 faster strides to get my legs used to turning over faster.  

Des News 10K on Saturday - sure wish I hadn't missed over 6 weeks of training!  I "think" I'm signed up for it . . . I filled out the entry form at the Salt Lake Running Company on Saturday, and they needed check or cash, so I gave them cash since I didn't have a check with me.  They said I would not receive a receipt, then stapled my money to my entry form and just slid it into a big manilla envelope with all the other entry forms, and then put the manilla envelope on the counter and walked off to help another customer.  Hum, doesn't seem very secure, but I guess I'll find out when I pick up my race packet . . .

Okay, please, nobody laugh at my woefully short running distance today!! Still trying to figure out pacing, so I ran a quick mile downhill to the salt gate and a slow jog back up to my house. It was a nice morning for running; I wish could've gone further. The air seemed nice and spicy sweet after yesterday's thunderstorms!

8 am; 8:20/12:40/21:00 total

D Day!  Well, a lot of good and bad about today's running of the deseret news 10K! 

Went to bed late, but woke up feeling refreshed and ready to go.  Drove to the university, and then did a slow 1/2 mile jog to the race start.  It was quite exciting to see the other people warming up and doing fast strides - some of those people (probably other FRB'ers) were flying really really really FAST!!  It's exciting and fun to see people run that fast!!

I started about 1/3 of the way back in the line, which was about right.   I was pretty annoyed because I couldn't get my watch to start after I crossed the starting mat.  I normally hear a small beep when I start the timer, but didn't.  I actually pulled to the side of the road right after I crossed the starting mat and fiddled with my watch for a few seconds trying to get it to work, but it was way too dark out, I wasn't wearing my glasses, and I just couldn't see well enough in the dark to figure out what was wrong with the darn watch.  Decided I better just start running instead of spending more time trying to figure it out.  By the time it was light enough for me to see my watch, I could see that I was in the entirely wrong mode!  (This never happened to me before, and I felt pretty stupid. . . ) 

I went into this 10K hoping my body would somehow remember how to run at a quick pace, but not too surprisingly it didn't!  I didn't run easy, but I didn't run hard either.   I could've pushed harder, and should've pushed harder!  I never felt the urge to just quit and walk, which means I definitely ran too slow!!   I finally passed someone right before the finish line that I had been inching up on for a few blocks, and that at least made me feel better.  Unfortunately, I couldn't see the finish line clock either, so I still had no idea what my time was!  Grr!

I grabbed some water, and waited for the marathoners to come in.  It was quite exciting to see the 1st and 2nd place men come in. It was a quite close finish with the winner sprinting unbelieveably FAST the last 100 yards!  What a kick he had at the end!!  About 10 minutes later the 3rd place finisher came in, then I started seeing some FRB'ers finishing and looking very strong! Saw the first place female come in, with Allie about 10 seconds behind her.  Allie was running very well, and looked very strong!!  I watched a few more marathoners finish, then walked to the "26 mile marker" and cheered on more of the marathon runners from that location.  It was really awesome seeing all the strong runners finishing the marathon!!!  (I'm sure many of them were probably FRB'ers.)

Then I decided I'd better get rolling so I walked home, where one of my kids kindly gave me a ride back to where I left my car earlier.  Then I drove back to liberty park where, wearing my glasses, I could finally see the time posted for me.  It was was a slow 1:00:30.  Ouch!!  (I didn't think I would be running very fast, but did think I would be under 1 hour!!)

Well, even though I didn't run as fast as I would've liked to, I still had a very fun day watching the very fast 10K racers warming up, watching the fast marathoners finish, etc.  And, I am very very thankful I was able to run without pain or other injuries!!!  Now it is time to start planning how to redeem my slow time . . .

Evening run to the city creek gate and back. I felt fairly energetic and ran at a good pace, pushing it on the hill up to the city creek gate, and again on the hills back to 11th and 12th avenues. It was nice to run in the coolness of the evening.

8 am.  Ran at an easy pace, and went a little past the one mile marker in city creek canyon and back.  My muscles were just a titch sore and tight today.

8:30 am.  Ran a little past the 1 mile marker in city creek canyon and back home.  Nice day for running!

7:55 am.  Went up to picnic area 7 in city creek canyon and back home.  Nice and cool this morning, with the air spicy sweet after last night's thunderstorms! 

The fire authority started clear cutting up in city creek canyon this morning.  They want to cut a 100 foot wide fire break all along the road on the northwest side, and remove all canopy from overhanging the road.  A lot of people (including me) squawked about their plans last year, so they delayed it a year and are now doing 3 "test" sections that people can comment on.  They (the authoritys) say they want a fire break to protect any people up in the canyon in case a fire breaks out.  But, they don't seem to realize people go up into city creek canyon to get into the cool shade, and if they remove the cool shade, it will really detract from the niceness!  Go figure - it is a political thing I'm sure.  "they paved paradise, and put up a parking lot . . . put all the trees in a tree museum and charged the people a dollar and a half just to see them . . . don't it always seem to go, that you don't know what you've got, 'till it's gone . . . " 

Sad day for sure.

7:40 a.m. Another nice run up to picnic area 7 in city creek canyon and back home. Sure enjoying the cooler running temps - hope they last a while!

Slow easy run to city creek, then about 3.25 miles up the canyon to where the road narrows, then back home.  I hadn't ran that far up city creek canyon in quite a while - it was very nice, and the air smelled so sweet!  :) 

Another B&B run from my house up to picnic area 7 in city creek then back home. Warm this morning, with a touch of humidity for a change.

Ran from my house up to PA 7 in city creek canyon and back home.  Nice and cool in the canyon, but it was way hot running back up to my house!

AM:  2.8 miles. Just a short morning run to and from city creek gate with my daughter.  She was leaving on a 4 day trip today, and wanted to run before she left so I joined her.  I was planning on running some more after she left, but by the time I helped her and my other kids get all packed up for the trip it was getting way late, and I really needed to get in to work.  So, I'll need to finish running this evening.  Nice morning for running, too, last night's rain storms really brought the temps down!

PM:  3.2 miles.  Another short run around 9:30 at night.  I was totally tuckered out tonight for some reason.  Besides the "slow miles" and "fast miles" categories, they need a "super slow plodding miles" category for me!! 

I'm dog sitting a 3 year old German Sheperd until Sunday night.  Now this little girl needs LOTS of exercise, and I was hoping to take her running, but she has NO MANNERS AT ALL!!  She yanks and pulls on the leash to no end.  She managed to pull me off balance once which gave me a pretty good tweak to the knee, so I think I'll just settle for "walking" her for now.  We took a 2 mile walk this morning, and a 3.5 mile walk to city creek this evening.   

Knee is still tweaked, so I took Penny (the German Shepherd I'm watching) on a nice 2 mile morning walk, and a longer 4 mile evening walk up around the city creek area.  Knee is still feeling weak, and went out on me 3-4 times during the walk.  Saw some really cute raccoon babies on the walk.  It sure takes a long time to walk 4 miles!

Still a tweaked knee, and still dog sitting, so I took Penny on her "usual" 2 mile morning walk and 4 mile evening walk thru the city creek canyon area.  Nice stars out tonight - could see Venus, Mars, and Saturn all in the same area!

Loop from home up to one mile marker in city creek canyon and back home.  Ran with my daughter Evy again.  I do believe she's starting to like running.  :)

My knees ached a bit during/after the run, but no more than usual.  The knee I "tweaked" seems better so that is a relief.

Standard loop to the one mile marker in city creek canyon and back.  Pushing a bit on the hills in city creek.  It was actually cold starting the run this morning! (Very Weird for August!)

Usual loop to one mile marker in city creek canyon and back. Cool this morning, and nice running conditions. Pushing myself just a bit on the hills to keep my breathing rate up.

I feel bad for not blogging much lately - I've been super busy with work, kids, school registrations, summer activities, etc. I do hope everyone is doing fine out there!

Usual loop to City Creek PA7 and back.  HOT this morning!  I feel like I'm just in a bare bones maintenance mode running wise - dog days of summer, kids out of school, working a lot, . . . It was nice as always up in city creek, tho!

Darn, something crashed in my house (probably a cat or kid knocking something over) around 2:30 this morning, and I never did get back to sleep. Finally got up at 4:30, had some coffee, and started cleaning my room/office area. Took off running around 7, and ran up to the 2 mile marker in City Creek canyon, and back.

A noteworthy first for me today. I didn't eat much breakfast before leaving, so on a whim decided to carry a gel with me, thinking that if I took it at the water fountain part way up city creek it would give me a boost when I had to run the last mile up hill towards my mouse. I have never tried gels before, but bought a Cliff Shot Strawberry gel a couple months ago thinking I should try it some day. E-YUCK - I took my first taste, and it was really awful!! (I thought it would be sweet, but it was surprisingly saltly tasting.) Not one to give up, I perservered and choked it down, chased it with plenty of water, and then took off running again. It didn't seem to upset my stomach, and I did seem to have a bit more energy, both running downhill out of city creek, and running up my home stretch hills. I will probably experiment and try another one sometime. . .

Evening run up to one mile marker in city creek canyon and back home.  Ran with my daughter, which always makes the run more fun. Plus she was keeping a pretty good pace on the way home!  :) 

Then she convinced me to do some other exercises once we were home, so . . . I did 3 sets of sissy sink push ups and 3 sets of sissy crunches and miscellaneous stretches mixed in with a bunch of talking!  I really should do more upper body core strengthening exercises so I hope I can get in the habit.  I'm guessing it is like running, in that in the beginning it is hard and seems so impossible that you're ever going to get better.  But then after you make youself run 3 or 4 times in a row, you see improvement and start thinking "I can do this".  I need to get to that stage with my sit-ups and push-ups!

Whoosh - it's hot & windy today! Woke up late and needed to run an errand before running, so decided to park my car on the corner of 11th avenue & bonneville and start my run from there. Mentally that gave me a boost because I knew I wouldn't have to run the last .6 mile uphill in the hot sun to my house (especially nice since I started running after 10 am). Since I started closer to city creek I decided to run further up the canyon and went to picnic area 20, which I'm guessing is about 4.25 miles from the gate.  Quite nice in city creek.- on the way down I met a lady named Maryanne at one of the water fountains and talked with her for a couple minutes. Then I saw my friend Mary and talked with her for a couple minutes. It was nice talking, but I stiffened up and had to hobble-run for a few minutes until I loosened back up!!  Very nice & very enjoyable run today.  :)

Nice afternoon hike with Evy and Ryan up to Twin Lakes at Brighton.

Ran to capital building and back, which I hadn't done for a while.  Tried to keep a good tempo pace for part of it.  My kids start back to school on Wednesday and I'm hoping that going back to a regular schedule will help me be a bit more rigorous with my training - I'm turning into a softie and think I could really benefit from some structured hill work and speed work!

Took another afternoon hike with my kids for their last day of vacation. :)

Morning:  3 miles on TM (middle 2 miles a quasi-slow tempo pace @ 6mph)

Evening:  Nada ~ supposed to run with my daughter this evening, but it didn't happen because she is thinking about joining the cross country team and wanted to save her energy for running with them tomorrow.  Ran errands with my son instead of running. 

Morning run up to PA 8 in city creek, then I decided to run back out of city creek using the meandering trail to the west of the main road.  It was nice running on the trail, but it dumped me out on the main bonneville road so I didn't go by my normal water fountain (which I missed more than I thought I would!).  I headed home so I could get a drink and start some laundry and water sprinklers, and then did 3.75 miles more on my treadmill.  

Ramped up the speed a little on the TM so that I ran the middle 2.25 miles at a 10 minute mile pace.  That used to be my tempo speed, but I think I need to bump my tempo speed up a little because while that pace is faster than the very leisurely pace I have been running lately, it really didn't seem quite hard enough to consider it a tempo pace.  (I've just been running slow and lazy for about a month now, and need to incorporate some faster running each week; it's time to try to speed up my old body!) 

What a bunch of lightening and rain this morning!! (Good day to run indoors for sure!) 

SW today.  Wasn't sure what to expect, as I haven't done any rigorous speed work in months, so I planned on playing it by ear - maybe 6-8 1/4 mile reps @ 6.5 mph, or maybe some 1/2 mile reps @ 6.5 mph if I felt good. 

I warmed up for a mile, then started my first rep.  It didn't seem too horendously hard so I increased the distance of the reps and ended up doing 3 one-mile repeats (each @ 6.5 mph and 1.5% ) with a much appreciated 1/4 mile slow jog recovery after each rep.  I felt pretty encouraged that I could do mile reps at this pace, although the 3rd rep did start feeling rather brutal!  Then finished running at a relatively easy pace.  (Next week I'll try doing shorter reps at a faster pace, perhaps 1/4 mile reps @ 7 mph)

Cool crisp morning run up to city creek picnic area 7 and back.

Wanted to do a hill work out today because I think the strengthening will help both my knees and my speed. Was going to do it on the TM because that is the easiest way for me to do reliable short hill repeats, but my daughter so rightfully pointed out to me that it is darn beautiful outside and I shouldn't waste the nice conditions!

So I decided to run my usual route up to PA 7 in city creek and back, but to take my watch and try to run 3 of the hills as fast as I could.

Started by running at an easy pace to city creek, then:

Hill 1: one mile long from the city creek gate to the one mile marker. I took off and quickly got into a good 2:1 breathing pattern. I was hoping to make it to the one mile marker in 10 minutes, but was 30 seconds over. I don't feel too bad, tho, because I was working and breathing pretty hard the whole time. And now I have a good time goal for this hill!. (I designated this mile as "fast" because even though the actual pace wasn't particularly fast, my effort was way way up there!) Then I ran slow and easy a little further up to PA7, then turned around and ran slow down the hill.

Hill 2: Progably a little longer than a 1/2 mile from the intersection of the citycreek turnoff from bonneville drive up to the intersection of bonneville drive and 11th avenue. My legs were feeling a bit rubbery, but I ran this section pretty quickly in 6 min 14 sec. Unfortunately this section starts off going downhill before going uphill, so next time I'll probably start the hard running where the uphill part actually starts! Then I ran at an easy pace for a couple blocks on 11th Avenue before reaching my next hill.

Hill 3: One block very steep from 11th avenue up to 12th avenue. I gave this hill all I had to muster, and boy did I feel the lactic acid building in my calves!

Then I just ran slow and easy the last 1/2 mile home along 12th avenue.

All in all a good workout, but I think next time I will plan a hill workout with shorter distance hills. I might start at the bottom of the avenues, and then "zig-zag" my way up so that I run hard up a steep hill for a block, then run a block sideways at a recovery pace, then run another steep uphill block, etc., until I get up to 12th Avenue.

Salt Lake City has some truly gorgeous running weather this morning!!

It's my son's birthday, and I ended up going to breakfast with him, helping him with a project, and then wrapping presents, baking a cake, going to dinner & a movie. I really wanted to go on a long long run, but Ryan is more important! :)

Labor Day (ie, a nice day to sleep in), but my daughter wanted to go running at 6:30 am!!  She needed to be somewhere by 9, so we just made it a quick run up city creek (PA5) and back.  And, quick it was with a blazing fast pace from our house to the city creek gate!  (I don't know how fast because neither of us had a garmin or watch, but based on my breathing pattern I'm guessing it was 5K pace.)

I hoped to get out for a longer run later, but spent the whole rest of the day doing yard work.  It is time for our "neighborhood" clean-up, and I had a lot of thorny bushes to hack down in the back yard.  I've got a lot of scratches now . . . so went my "Labor" day!

5 mile easy pace up to PA 7 in city creek and back.  Low energy - I'm slogged down with a head cold.

Short  run up to PA 5 in city creek and back.  Wanted to run my normal 5 miler, but I had an important morning meeting to get to, and I am still slogged down with my head cold so didn't feel like pushing the pace.

Darn, this week's running has not been as rigorous as I had hoped, but I think it is best to save my hill work and speed work for when I'm feeling better.  I sure hope I can get out for a good long run this weekend!

Beautiful day for running, and I'm so happy I finally got in a long run.  My plan was to run up city creek to the 4 mile marker, but somehow I missed seeing that marker (I'd only run up that far once before).  I finally passed the 5 mile marker, and decided with only .6 mile left to the very top I should just continue on.  So I did and am quite proud that I ran from my house to city creek and then all the way up city creek canyon until the road ends.  I never ever did that before and it was my goal to do that before winter came.  It was absolutely gorgeous running at the top of city creek!!  I felt really strong the whole time running uphill, and only stopped 2-3 times for quick water breaks. 

Only problem was after I got to the top, I was faced with running downhill for over 5 miles!  I was worried about hurting my knees so I walked the really steep downhill sections and then slowly jogged the rest of the way down.  Then ran the last 1.5 miles back up to my house.  No garmin, but I estimate I went a total of 14.2 miles today, with at most .7 miles of downhill walking, so I'm logging the total run at 13.5 miles. (I'm finally posting this entry on Monday morning, and I'm very happy that my feet and knees don't seem to be adversely affected from all the running I did. 

Only running I've done so far today is running after the dog I adopted from the super pet adoption yesterday . . .   But I have high hopes of turning "Suzie Q" into a running partner!

Took my new dog "Suzie Q" running at the soccer field path this morning.  She doesn't tug on the leash a whole lot and it seems like it will work out pretty well.  She stopped several times to sniff gopher holes, etc., and I would let her sniff for a few seconds, then told her to "come on" and she did.  I'm hoping I can eventually let her off leash and get her to come back to me by patting my leg and telling her to come.  (She does this in the house real well, but I don't totally trust her outside, yet!!)

Not sure of her conditioning, so I only went a mile with her, then took her home and I ran another 4 miles on the TM with her watching (she didn't seem scared of the TM, but looked at me like I was NUTS!).  I would've liked to finish running outside, but my son wasn't awake yet to watch her and I don't want to leave her unsupervised in my house just yet.

Only time for 3.5 miles.  Ran a little into city creek and back home.  (Also took suzie for a couple long walks and I also did a lot of unplanned hill hiking between my car and my work building.)

Took SuzieQ running at the soccer field.  Ran about 1.5 miles total with her, at a pretty good pace, and she did pretty good.  I still want to slowly ramp up her running miles, even though I'm starting to suspect she could run circles around me!  I decided not to run more miles on my own because I've had a pretty good knot in my left gm (butt) for about a week now.  Very noticeable while running and walking, so I better get serious about doing some stretching and massaging so I can nip this potential problem in the bud. (no butt jokes, please!)

Ran to PA 8 in city creek and back home.  Still have a knot deep in my left gm (butt) that hurt significantly even though I was running slower with a shorter stride than normal.  (I'd hoped that taking a few days off would've made it feel better - ARGH !@#@$#!).  It was a gorgeous morning for running, tho.  :)

miscellaneous 3 miles over the previous week, roughly 1 mile every other day testing out my hamstring/butt pain.

2 miles to salt station and back

2 miles to salt station and back

3 miles to cc & back

3 miles to city creek gate & back.  Felt pretty good on this run, but it was late and very dark.  I got blinded by a car on the way home and went off the shoulder of the road and sprained my ankle badly.   Scraped my hands and knee, too, but the ankle is the bad one.  Dang, I was finally getting back up to running after the pulled hamstring/butt muscle.  Limped a couple blocks, then bit the bullet and ran the final mile home. #$#@!

4 miles to PA4 in City Creek with Evy.  Okay, I can finally run again - pulled hamstring/butt muscle seemed fine, the sprained ankle was fine, the rather bad food poisoning (or whatever I had last week) made me feel a bit queasy when I started running,  but I generally felt okay once I got going.  I think I was pretty slow, but Evy kept me going at a pace where I was breathing pretty hard the whole time, so that was good.  Did some nice stretching afterwards.  Sure felt good to be running again, and I'm cautiously hoping my string of bad luck is at an end! 

4 slow and easy miles to PA4 in city creek canyon and back.  About 10 minutes much needed stretching afterwards.

Early evening run up to one mile marker in City Creek.  Light drizzling rain mixed with snow. Nice, peaceful, reflective run - just what I needed.

3 miles to city creek & back, no time for stretching.

Thanksgiving 2010 - I'm thankful I had all my kids with me for dinner, and they all helped making the food, and cleaning before and after dinner!!!  :)

And, I even ran  -albeit on my TM - bitterly cold outside :(

Okay, I am eating too much :)  Ran on TM - it's still pretty cold outside!

Okay - I'm eating way way way too much! (Mostly too much pie!!)

Couldn't sleep so I finally got up and ran on TM.

Gotta make some changes in my life, but I'm thankful for all I have. 

Woke up at 2 and couldn't get back to sleep so I got up, did some laundry, and ran on TM - wow, it is hard for me to run on 4 hours sleep without coffee!  Bad news is I only ran 3 miles.  Good news is by the time my alarm went off at 5:55 I had run, done two loads of laundry, did some computer work, and had showered and dressed for the day!  Now to get some lunches packed and some cars warmed up - still cold 11 degrees :(

4 on TM - thought I would die of boredom after one mile so started laddering up at the beginning of each song until I got to tempo pace, and then slowly came back down. Changing the pace every couple minutes helped the time pass. 

It's warming up outside - only one handle on my car was frozen stuck today! :)

2 miles with evy and suzie to the salt turnaround.