cheryl

Did some treadmill uphill sprint work. Not many miles, lots of intensity.

Today the group met at the Bingham track to do a track workout (go figure).  If I had known Peggy had planned the "Marquis de Sade" workout, I may have found a reason to skip today.  As it was, I just decided to plow through it and hope for the best.  I've decided it's best to do the workout and slow down if you have to than to skip part of the workout because you run too hard, which I sometimes have a tendency to do.  So I never felt in the "I'm killing myself" zone today; more like the "I'm a little uncomfortable but I can do this" zone.  Here are the times:  400:  1:48; 3:00 1:18; 200:  :52; 100:27; 400: 1:40; 300:1:15; 200: :48;100: :25.

I thought part B might be some 200's or 400's or something like that.  Imagine my delight when I heard we were doing the same workout again, only in reverse.  This is when my "just survive this" mode kicked in.  The times aren't as good, but at least I did it.  Here are the times:  100:27: 200: 54; 300: 1:22; 400:  1:52; 100: 28: 200: 54; 300: 1:21; 400: whoops, just realized I ran out of lap space, so I don't know that last 400, which is sad, because I kind of tried to finish strong, and I'm wondering how I did.

Overall, I was pleased by the workout because I didn't feel as hammered as I usually feel after doing the track.  In fact, later in the day I even wondered if I had really run, because I had that feeling that I hadn't done anything today.  Not that the workout wasn't hard, it's just that I was able to handle it better than usual.  Think getting that thyroid under control has made a big difference.  So thank you Peggy for showing me I can survive the Marquis de Sade.

A little treadmill sprint work, nothing to write much about.

I really wanted to go to the group this morning because you all know how much I love hills, but when my alarm went off about 5:00, and after having had a sort of bad night's sleep, and knowing I wouldn't be going to bed at all Thursday night because I was helping with my school's grad night party, I just couldn't get out of bed.  Anyway, I slept in, but I don't think I felt much better than I would have if I'd just gotten up.  First thing, we went to graduation down at UVU.  The principal had said it would be a 3 hour ceremony, but it was only 2:35, so that was great.  Now 50% of my kids have graduated high school.  Two down, two to go. 

I was able to get in a run in the afternoon on the treadmill.  Four wonderful miles, felt good.  That more than any caffeinated drink I had helped me get thru the night.  At 9:30, it was off to the party at the Rec Center.  Surprisingly, I had a lot of fun.  It's amazing the party you can put on when you have lots of money to throw at it.  If any of you think you might want to put on a grad night party for your school's PTA, let me know, I have lots of good ideas after last night.  Then my son and another boy had to be in Woods Cross at 4:30am to catch a bus to Albuquerque to run in a track meet down there.  I don't like to drive at night because I have bad night vision, but we somehow made it safely.  When I got home about 5:00 the birds were chirping and I thought this is the time I usually get up to run on Tuesdays and Thursdays, so maybe I should just stay up.  I cleaned up the kitchen a little, but by then I'd had it.  I fell into bed at 5:45, slept soundly until having to get up at 7:45 to take my 9 year old to school.  Then back to bed, now I feel great!

Did you guys like that long narrative of what I did?  Thanks for reading.  And by the way, I haven't figured out how to post comments since the change, so thanks to everyone for any comments and as soon as I figure things out, I'll comment back

Some treadmill sprint work.

Only got to the treadmill for a few miles today.

Treadmill work, some downhill, some uphill

Running group day.  We did lots of different things.  The only thing I'm really happy about is that I hit a 1:31 on my last 400.

After yesterday's brutally difficult workout, I thought I'd take it easy today.  I walked backwards on the treadmill for 30 minutes, then frontwards for about 5.  I'm giving myself 2 miles for that.

I ran to our meeting place, the church on 2200 W. and 9700 So. After doing a few strides, we tempoed it up to 4800 So. and back. My avg. pace going up was 8:48, coming down was 7:30. Obviously I need to work on my uphill running more. There shouldn't be that much of a discrepancy between up and down, should there?

Today was treadmill sprint day and then treadmill up a steep incline but very slow day.  Lots of fun.

I really wanted to run today, but I had a lot to do and then felt pretty fatigued from the week, so just decided to take it easy and do nothing, a big fat zero for my mileage.

Three miles on the treadmill.  Felt pretty good today, maybe because basically I didn't run all weekend.

Even though I didn't have the greatest night's sleep, I was pretty determined to make it to early miles at 5:30, although part of me tried to talk myself out of it when it was time to get up.  The other determined part won today, although it doesn't always win.  We met at the Bingham track and ran about 3 miles for the warm-up.  104th So. is pretty bad with the construction, next time we'll try to avoid that road.  Then for the main workout.  I really came into the day not sure what I wanted to do.  I knew I wanted to do some short intervals on the track, but didn't want to do that for the entire hour.  So we did a 200-400 thing where we had a 200 recovery each time.  I wasn't sure how long to go on that until I realized that 4 400s was probably enough.  Then we ran kind of a tempo run to the Prospector Neighborhood and back.  I took that idea from when I ran with Robynn Masters many years ago, she would have us do some track work, then run us out around by the University of Utah.  That was always fun.  Then it was back to the track to finish with two 200s.  I think it's easier when you're the one in charge since you kind of know what's coming up next so you don't mind it too much when you see what comes next, especially if your the one who decides what comes next. Did that make any sense?  Anyway, it was a good workout, good job all you BBKers, we did good today!!  Or should I say we did well today!!  Or we did great!!  Whatever, you guys were awesome!

Treadmill hill sprint day.

I made it for early miles again at 5:30, hurray!  We ran around somewhere, a nice route I haven't run before.  Talked with Kelli and Julie about various things on the blog, then with Peggy about the book I should choose for book club.  Do I  choose one I'd like to read but maybe nobody else would?  Do I choose one that make require everybody spending $20 or more on the book?  Or do I choose one that sounds mildly interesting and there are lots of copies in the library, but it wouldn't be my first choice of a book to read?  Decisions, decisions

Back to the run.  After the warm-up, we ran our 5ks.  The first, we headed north to hit Rustic Roads first.  I ran with Peggy on that and enjoyed talking.  Felt a little tense, needed to loosen up a little.  Time on that was 24:30, which was an 8:13 pace.  I felt tired after and probably would have gone home then if I were on my own, but that's the beauty of a running group, they get you to do more than you would on your own.  So after about a 5 minute rest, we ran the opposite direction.  This time I was on my own.  It was tough but again, with the group, I stuck it out whereas on my own I might have cheated and headed down Canterwood on the way back.  My time on that was 23:09, which was a 7:48 pace.  The last time we ran this, in early May, my time was 23:49, so I had a 40 second improvement.  I was pleased.  I'm getting close to that magical 22 minute range, the range I've questioned if I'd ever get back to.  Maybe next time!  Then it was home to recover, was more tired today than I was on Tuesday, and I thought Tuesday, on paper, was a harder workout.  Maybe it's cumulative fatigue from the week.

Nothing much to report, just very light running.

So today was the day of my daughter's wedding. Doesn't seem that long ago when I was getting married and then two years later having her. Where does the time go? I think everyone wonders that. Anyway, things didn't get started until 4pm, so I had a fairly free morning, so I got on the treadmill and ran fast, just to get in a really good run, although it was short. I did a 5K in 20:40, with the treadmill on a decline, so take that into consideration when you consider the time. It's always easier to run downhill. So I felt good after that. It poured down rain at 3:45, it cleared up by 4:15, we had about 45 minutes to do the ceremony and take pictures, then it poured down rain again around 5:00. We decided to move the reception into our stake center. Everyone in the family was so helpful, it was amazing to see how fast they set up the church. When they were done, it looked almost like that's where we'd planned all along to have the reception. It actually turned out really nice, well attended and I think it actually was a better locale to hold the reception, more room, pretty able to spread out and visit with each other. It just wasn't as beautiful as the back yard we'd planned to have it in, but oh well, considering everything it turned out to be a great and very fun day.

Did some running on the treadmill.  I did another fast 5K, then later did some hill sprints.  Very fun, as always.

The group met at Parkway Palisades.  I was thinking of just running our mile loop several times, but then decided that might get too boring, so I threw in some minute sprints in between the longer runs.  I read in Runner's World that minute sprints are better for training for a 10K than tempo runs, so that's why I threw them in.  I did not turn on my Garmin for the first mile run (even though I thought I did) so I don't know how long it took.  Then two one minute sprints  The first: 6:26 avg, best 5:32; 2nd:  6:10 avg., 5:37 best.  The next mile I did in 8:41.  Then sprints averages:  6:39; 6:56 (90 secs); 6:29; 8:08 (uphill on the main street); 6:44 (downhill); 7:35 (uphill).  Then the half mile from 1300W to the start:  3:35, 6:34 avg.  Two more minute sprints:  6:22 (best 4:54); 6:16 (5:27 best).  I liked seeing all those 6 numbers, although it was for a short period of time (or maybe my Garmin was broken).  Fun run, pretty tired after.

Hill sprints on treadmill day.

If you get out of bed at 4:35, you should be able to make early miles at 5:30, right?  Not so, I had a rough morning.  I did get on the treadmill and warm up some there, so I did get something done.  I then met the group at a new location, 2700 W. and 11800 So.  I think Peggy and I thought that was closer to Daybreak than it really was, because the plan was to run more up in Daybreak, but oh well, it worked out anyway.  We first ran west on 118th as a warm-up.  I liked that because it was a gradual uphill, and that's what I need.  That was about 1.4 miles and the avg. pace was 9:18.  Then about .5 miles of 30 seconds on, 30 off, the pace there was 8:30, with best of 6:30.  Then a 1.94 run, up into Daybreak, around the round about, back down, then north on 40th W., over the temple hill, down and done.  The pace for that was 7:53, time was 15:17.  Then about a half mile run back up the hill and to 114th W.  It took 1:27 to reach the crest of the hill, and my pace there was 7:39, then downhill and to 114th, the pace was 6:41.  Then a 1.94 mile run back to the cars, with one minute on, one off.  My average pace there was 7:45.

This is probably too much detail of the run (translation: boring to everyone reading) but I like seeing 6's and 7's before my avg. pace, it's been a long time since I've seen them, so I need to record them because they may not last!  You never know.  It was a good workout, I felt pretty beat up after.  I'm trying to push the limits, but not go over them, wherever that point is.  I always enjoy running with everyone in the group, they are the greatest!  Bingham Butt Kickers Rule! (I can say that because I don't think Michelle M. reads the blog.)

I decided to rest today for the run tomorrow, so nothing for me. 

I met some in the group at Cheris' house.  Those there:  Cheris (of course), Jody, Michelle M., Lisa, Kris L.  We ran to the start of the Riverton 10k, then ran the course.  I've been feeling pretty good running lately, so I was expecting to do well again.  However, from the get go I was dragging and just generally felt like I didn't have much to give.  We ran it in about 51 minutes.  Originally I thought we might do it twice, but I had no desire to do that at the end, so I just went home.  I was pretty tired all day, then felt a little sick.  So maybe I'm coming down with something and that's why I had such a bad run.  We'll see how it goes this week.

Treadmill running.

Sluggish day, didn't do a whole lot.  A little walking and running on the treadmill.