cheryl

Went to the Rec Center class at 5:30, then ran to Peggy's house, she was nice enough to drive me back to the Rec Center.  Then later took the dog and ran a little with him on the canal road.  Nice day, a little windy (as always, it seems like).

The group did hill sprints and relays at the SJ cemetery today.  I felt a little sick until I warmed up into it.  Felt ok when it was all over.  I'm putting down the info I got from my garmin for future reference when we do this run again.

Warm-up:  from the parking lot to the cemetery, around the cemetery, back down to the base of the hill:  9:47 avg.; 7:25 best; 10:57; 1.12m

Tempo run:  up the hill, down the street to the turn around, back to the corner:  8:18 avg; 7:11 best; 5:53; .71

1st cemetery relay:  7:19; 5:07 (that's what it said, I don't believe it either); 1:38; .23

2nd cemetery relay:  6:56; 5:33; 1:34; .23

3rd cemetery relay:  7:02; 6:13; 1:38; .23

1st hill sprint:  7:49; 5:53; 1:39; .21

2nd hill sprint:  8:07; 5:57; 1:39; .20

3rd hill sprint:  up:  55 secs; 8:52 avg.; 5:53 best; .10  down: 45 secs; 7:53; 6:24; .10

4th hill sprint:  up:  55 secs; 8:38; 6:56; down:  44 secs; 7:03; 6:10

5th hill sprint:  up:  53 secs; 8:44; 7:37  down:  43 secs; 7:15; 5:46

Run back to the cars:  8:33; 6:51; .48; 4:05

Is this TMI?  I guess I'm just a garmin geek.

Just an easy few miles on the treadmill.   Too windy for me to run outside.

We met at the church at 10200 So. and 40th W. to run uphills and downhills.  I felt a little sick during the first 3 mile run, and also during the 2 mile run.  I pretty much felt sick the rest of the day.  Why?  I don't know for sure.  Anywho, here are the details:

warm-up:  .60; 6 mins; 10:00 avg; 7:39 best

striders:  .43; 3:49; 8:51 avg; 7:09 best

1st tempo run:  2.84: 24:37; 8:40 avg.; 6:33 best

2nd tempo run:  1.76; 15:07; 8:35 avg.; 6:33 best

back to car:  .43; 3:31; 8:08 avg.; 7:11 best

Later I ran an easy about 2 miles on the treadmill

Three easy miles on the canal road

About three easy miles on the treadmill

Just easy miles on the treadmill.  I think all my runs will be pretty easy for the next little while.

A few easy miles on the treadmill, a few easy miles on the canal road, ran outside just as the storm was arriving.  Hope things are ok for tomorrow.

The snow kind of messed up the planned run for today, but I think we got in some good running nevertheless.  We went to a new subdivision off of the Parkway Trail by 106th So.  There was a nice hill we ran up and down a few times, then ran back to the cars by 1100 W.  Cold morning but I think still fun.  This evening I played a spirited game of basketball.  All that running has to count for something, doesn't it.

What a day, no energy, no real desire to run.  I spent about 20 minutes walking/running on the treadmill, then about 10 minutes on the stationary bike.  That part was fun.

The group met at the church at 12400 So. and 1100 W.  I got there early for the early miles because I wanted to show everyone where we were going to run the main workout.  I tried to include lots of up and down hills.  That seems to be a good neighborhood for that.  I wasn't feeling super great, so I tried to take things easy.  Any of you who didn't enjoy the hills, you probably just ran them too fast.  I took them easy (like I just said) and they really weren't that bad.  I did hear a few complaints, so maybe next week we'll just do one day of hills.

I did a short run on the canal road. It was fine running north, then we hit gale force winds (at least that's how it felt) running south. I no longer fight the wind, I just go with it. I wonder if anyone's ever done a survery to see how many days out of the year are windy in So. Jordan. It seems to me like it's always windy, though I'm sure there are probably more non-windy days than windy. What can we do? I then went to the Rec Center and did 20 minutes on the stairmaster and ran a few more laps there. Funny thing, there was no wind running in the Rec Center, so that was very enjoyable.

Took my dog to a different place today--the trail at 9800 So. and Jordan River parkway trail.  I wanted to head north on the new section mainly, but ended up going south quite a bit.  It was windy once again--maybe even gale force winds.  I love the wind, bring it on.

Met the group at Bingham at 5:45.  It was a pretty nice day, warm, and I didn't really notice any wind, which was so disappointing.  I had planned some hill work, then some other running.   I thought it was fun, and I felt pretty good, not sick like I had been.   As long as we get our miles in, and also get in some fast running, I think it's been a successful day.  I did go talk to Bingham's assistant principal later, and he said he's pretty sure we'll be able to use the track, he just needs to get final approval from the principal.  So we can still call ourselves the Bingham Butt-Kickers.  We won't have to change our name to the Riverton rear end kickers or anything like that.

Later, I played my usual Tuesday night basketball.

Just a noneventful day on the treadmill.  I set it on its highest incline and just walked/ran for about 40 minutes.  I'm trying to build up more strength by doing the workouts on an incline.

I did a half hour on the treadmill where I put the incline up to 15%. Then I got driven up to the top of Glenmoor and I ran home. That was about 4.5 miles and my average pace was 9:12.

About 40 minutes walking/running on the treadmill with a 15% incline.

Met the group at Peggy's house.  We warmed up, then did some speed around her subdivision.  It was a little tough for me to keep the speed up.  I liked the slow down parts.  Mental battle just to keep going, but I did.  We then ran on another street where we did fast 1/4 miles, then recovery 1/4 miles.  I was pretty spent from what we did at first, so I took it easy on that.  Hope to feel a little better in the coming weeks.

Treadmill day.  Spent 30 minutes walking/running at a 15% incline and low speed.  Then did about 1.5 miles at 7.0 and 2% incline.

When I first go up, I looked out and didn't see any precipitation. Then somewhere between 5:15 and 5:30 I noticed the wind blowing and the snow coming down sideways. I was very tempted to return to the bed, but knew that there would be several members of the group who would show up, so I reluctantly decided to go. Once we got running about 5:45, the snow had let up and we ended up having a very nice easy run--easier for some than for others. That 9:20 something pace felt perfect to me. Thank you all you die hards for getting me out and running today. Later I rode the bike for 30 minutes, then got on the treadmill and walk/ran for about 22 minutes on a 15% incline but only 3.0 mph. Did I just hear on the radio that it's going to be 22 degrees tomorrow morning, but with the wind it will feel colder? This global warming thing just fascinates me.

Last evening I played about 2 hours of basketball.   Although I hate to admit it, I think I officially overdid it yesterday.  When I woke up this morning, I was exhausted and really didn't think I would get in any exercise today.  However, as the day went along, and after a nap, I started feeling better, so I headed out to the canal road and ran for 30 minutes.  I did 6 minutes easy, avg. pace was about 10:28, then picked up the pace for 12 minutes, avg. pace  about 8:48, then took it down again for the remaining 12 minutes.  It was actually an enjoyable run.  Good luck to everyone running the Riverton half tomorrow.

I did not manage my time very well today. I ended up spending most of the day at my son's track meet at Taylorsville High. When we got there about 9:00, it was cold and windy out. I thought about all those running the Riverton half, part of me glad I wasn't there, part of me wishing I was running it. It did warm up by the afternoon, so I snuck away from the meet and got in a little run; it was a nice short run.

I just could not face the cold and wind outside today, so I ended up at the SJ Rec Center.  First, I did about 5 minutes on the stairmaster just to warm up, then I ran on the track.  I was planning just to do 3 to 4 miles, but ended up doing 5.  With about 10 laps being a mile, here are the splits:  8:05; 7:38; 7:25; 7:24 and 8:38.  39:12 for the 5 miles.  You can really hit the speed when you have no wind or hills or other obstacles to contend with.  Just people walking in the inside lanes, so you have to run around them.  I then got on the treadmill and spent 18 minutes on a 15% incline walking/running very slowly.  Wanted to go for 30 minutes, but I had to leave to pick up my daughter at Trax.

We had our first track workout at the Bingham track for this year. It's been a long time since I've run on the track, so it took some getting used to. We did a 1200, some 800s, some 400s. My best time for the 800 was 3:47, my best for the 400 was 1:43. I have a lot of work to do, because those times are well off my PRs for those distances. Though I am having doubts that I'll ever get back to those times, but I'll never know unless I try.

Later I did my latest favorite thing, walking/running on the treadmill on a 15% incline for 30 minutes at very slow speeds. This time I did more running than walking, usually it's been the other way around.