track fan

1:48:07 (53:30/54:36) - actually a long 12, I hit the 5 mile mark at a little over 44 mins (about 8:45 pace) and then ran until 53:30 when I turned around (farther than last week, but not quite as long as the week before).  I actually knew I shouldn't work to negative split this run, I had a good solid week last week, will be increasing my mileage this week, and wanted to make sure I took it easy on this run.  My goal was make sure I did not breath hard on this run (except on the steep uphills).  I did that, and did not even look at my watch on the way back until there was only 1/2 mile to go.  I only lost about 10 secs/mile - I was pretty happy.  There were no "slogging" miles, it felt easy and I finished feeling like I could go longer.  Which is good because I am pretty sure my long runs will be increasing to 2 hours here in the next week or so.  

Happy Sunday! 

AM: 1:13:21 (8.5 miles). 3 mile w/u + strides then 5K @ 90% effort and 2.5 miles c/d (28:37, (:54, 7:36, 7:30, 7:21), 21:16). Ran to Sunnyside park as a warm-up and then went to Eastside High track and did a couple laps and a few 100 m strides (Greg told me to warm up as if it were a race). I wasn't sure what my exact pace should be since this was supposed to be effort based. But I didn't think I should be much faster than 7:25 pace. I started on the 5K starting line at the track - just as if it were a race. My first couple laps were a little fast, so I slowed down, and I actually slowed down a little more than I wanted - but I did not want to panic and go too fast to make up the time, because that usually doesn't work for me, instead I just settled into to an easy first mile and hoped I would just speed up as the laps ticked by. Luckily they did! This was a really good workout (it was more of a mental race simulation), the last 800 was hard, being by myself, but the pace held up and I felt pretty strong. I felt good on my cool down, like I had worked, but had plenty left in the tank (probably because my first mile was too slow!). We will see how I feel for my run this afternoon!!

PM: 40:40 (long 4.5 - I had to dodge sprinklers!) - ran 3 very slow 1.5 miles loops on the grass at Liberty Park.  My legs felt like Jello when I stopped!

I am pretty sure tomorrow will be mighty slow!

64:36 (might have been a tiny bit more than 7).  Recovery run on the outer loop at Liberty Park -- as you can see, I take my recovery runs very seriously.  I was running so slowly that I could barely stand to run with myself ;-).  I ran 2 + a tiny bit at the park and then added on a block near my house to ensure I ran for 60 mins.

Felt much better than I had anticipated, fought the urge to run faster. 

Happy Wednesday bloggers! 

AM: 57:44 (6.5 hilly miles). I wanted to get in a hilly run this morning, so I ran from my office to Sunnyside toward Wasatch Dr. I debated on going up Emmigration Canyon but as I ran along Sunnyside there were so many cars flying down and a lot of cyclists, so I decided to run up to the golf course instead. The run was supposed to be 50 mins, but Myriad is doing construction near my office and the smoking section seems to have moved right onto my "shortcut path" - I had to dodge nearly 1/2 dozen smokers on the way out! I tried a "different" route on the way back and it added about 1/2 mile up a pretty steep hill to the Bonneville Shoreline Trail. My run tonight will be pretty late (nearly 7PM) because I am meeting with a realtor about our house. That is ok, plenty of time to recover from this morning!

PM: 42:35 (4.5 miles).  Geez, it took me 2 miles to warm up this afternoon.  I rolled my foot on a tennis ball all day, ouch.  It still hurt this afternoon, but I am hoping it will help.  All I can say is I hope I feel better next Thursday than I do today ;-)

1:14:31.  3 laps on the outer grass at Liberty Park.  Pretty sure this was longer than 8 miles, but not quite 8.5.  My legs felt ok ... but my mind is really exhausted right now.  Too many work hours with not as much sleep as I need.  Have another double tomorrow, I hope I can get some work done so I can leave work at a decent hour and get some sleep tonight, I am sure it would help a lot.  

Happy Friday bloggers 

AM: 46:58 (5.5 miles). 8 x 400 100 on 100 off (:21-:22 secs on :32-:33 off). Was supposed to run for 40` but it took me a little longer to warm up and then I cooled down a couple laps with an older man who was on the track getting ready for the Senior Games. I saw him do a jump and shouted some encouragement to him, and he was doing the same for me while I was doing my workout, so after I was finished and he was warming up to do some sprints, I decided to cool down a bit with him. He is doing the long jump and a bunch of sprint events -- he doesn't do distance ;-). He was so nice I figured it was worth a few a minutes of extra running to hear his stories. Only 30 more minutes tonight and this week will be done -- if all goes well I will have close to 60 miles this week. I did have to go to see my ART therapist last night, my left leg is sore today from it, but the muscle does not hurt as much. I am going to have to get some consistent work done on my right foot, my PF is getting really bad, it is taking longer and longer for the pain to go away when I start my runs.

PM: 32:51 (3.5 miles).  Very hot, I tried to wait until it cooled off some, but at 6:30 it was still in the 90's so as I was whining Dean told me to "get to it" and "you aren't going to expire in 30 mins" - so I just got out and did it!  Ran to Liberty Park and a little on the grass and back.  I wish I had driven to the park and done the whole run there, it was shady there ... not one bit of shade on the rest of the run.

Now I need to recover in time for a longer run tomorrow!

Congratulations on the great races today bloggers!