Christi

Did a 7 mile tough tempo run at the track today. My goal was to run around 6:30 pace (the pace I would like to run for the race) My splits were 6:30, 6:26, 6:24, 6:25, 6:26, 6:23, 5:59! (6:22 avg) Woohoo! I was glad to end on a fast note and I felt great and relaxed the whole time. I know my splits will be a little slower than these for the half considering the track is flat and the course isn't completely flat-but I was happy with the workout.   

3.5 easy miles at the park. beautiful day

Did my last long run until the race. Did a progression run. First 6 miles easy-ran them around 8 minute pace. Then I finished with 6 hard. My goal was to run them as close to race pace as possible and I did it! My splits for the last 6 were 6:46, 6:20, 6:35, 6:05, 6:31, 6:48. (6:30 pace avg) I felt great! Hopefully I will feel this good in two weeks! Aaaah-now for the taper...which will start as soon as Monday's workout is over.

Got up early and did yasso 800s at the track today. (Did 10x800 with 400 jog at 3 minutes in between) Was surprised how fast I was able to run them. My splits were 2:59, (rough start), 2:53, 2:54, 2:53, 2:52, 2:52, 2:53, 2:51, 2:50 and 2:43! (avg 2:52) I felt really relaxed the whole time. Last time I did this workout training for the marathon last fall I ran them at 3:03-so I was happy to see that much of an improvement. FElt good-glad I did this workout.

Did a moderate tempo run outside today. Ran a mile warm up-then did 2x2 miles. The pace for my first set of two miles was 6:11 and 6:19, then I did a mile recovery jog then the last two mile set was 6:20 and 6:18. (Felt pretty good even though I was running up and down hills like crazy)

Ran in Vegas on the treadmill. Did 5 miles. Did an easy warm up first mile, then got progressively faster where my last mile to milea and a half was 6:30 pace. FElt good and comfortable.

Ran this run in Vegas outside on a paved trail (we need a paved trail here!) Anyway-I forgot my garmin but looking at the map I believe I did around 8 miles.

Did a 2.5 mile tempo run outside today. My splits were 6:24, 6:28 and the last 800 was 2:57. (Avg pace was 6:19) I felt good about this one and I feel I am peaking for this race right at the right time.

Ran outside and did 4x400s with same amt of rest in between. Ran them between 1:24 and 1:28. Just trying to do as little as possible but keep the legs speedy for the race.

2 miles on the mill just to loosen up. (4 strides outside)

RACE DAY! Did the Moab half marathon in 1:26:17 and finished 1st girl overall. Race details....

I was super excited for this race until we got to the top and there were major head winds. I tried warming up-but realized it was pointless with the wind-decided I would just run hard and not worry about a "fast" time. Here are my splits.

mile 1 5:59 (looked at my watch and thought woah! way too fast-but it felt soo easy and the whole first mile is major downhill) at this point the first girl was ten or so seconds ahead of me

2- 6:30 course starts leveling out at this point-I was a little frustrated as the wind was blowing verrrry hard-but decided to try and not worry about it

3-6:39-a little slow...oh well (First girl still ahead of me)

4-6:29-thats better and I am closing in on the first girl-(wind is still blowing like a beast-direct head wind) 

5-6:34-I believe I caught up with the first girl at this point. I tried to just pass her but she stayed right with me...We found a group of about 5 of us and we were all running and battling the wind together-me and the other girl did our best to draft off of the boys. \

6-6:41-Took my first GU. Was feeling good and tried to leave the group and go out on my own-but the wind was much too hard so I settled back in with the group to try to draft some more.

7-6:37-ran with the group-

8-6:36-ran with the group-running with the group seemed to help me stay strong mentally-I felt we were working together.

9-6:36 (was glad to see we maintained this pace-as there is a hill at mile 9)

10-6:37 Took another GU. e (staying with the group-the other girl is still right with me)

11-6:41-coming out of the canyon-right with the other girl-(Im starting to feel tired but know I have to battle because the race is almost over)

12-7:05 (oops way too slow-but this mile is slightly uphill and major headwind) The pace felt slow and I tried leaving the small group-but once again the wind was CRAZY and I felt it was taking up too much energy on my own so I drafted once more.  

13-6:17 On my last mile I decided this was it...Tiime to pick it up and try and leave the other girl and hope she didn't have enough left in the tank to stay with me. Sure enough she didn't have enough left to come with me.

.16-58 (my garmin showed the race as .06 too long.. oh well. This part was so fun-seeing the clock ahead and running full force to the finish line. 1:26:17-(the second place girl ended up about 23 seconds behind me)

I was happy with how the race went.. I felt strong the whole time and really relaxed and was happy with the fact I was able to pick it up on the last mile. I am happy with the time I ran in spite of the wind. (This is still a pr time for me-so definitely happy about that) Hopefully the next half I run won't be crazy windy and I can improve on the time I ran today)

1st time running since the half. Legs feel good-only had time for 3.5

4 miles at moderate pace of 7:15.

Did 8.5 on the mill. Last half of the run was around 7 minute pace.

Ran on the mill. Did about a two mile warm up then alternated fast/slow miles. 3rd mile was 6:27, 4th 8:00, 5th 6:27, 6th 8:00 and 7th 6:07 pace. Did .5 cool down. 

Did a long tempo run today of 8.5 miles outside. The wind was blowing like a mad man! My average pace was 6:55. Felt pretty good besides the wind-tired though.