Christi

2.25 easy miles outside, then 3.75 on the treadmill. Outside miles 7:45 pace, inside 8:30-9 pace.

Got up early and did 3 miles easy then 10 at marathon pace. Goal today was to keep my 10 miles under 6:30 pace. I would love to get a pr in my upcoming marathon, which would be anything under 6:30 pace. Not sure I am there yet-but still have a little more than 5 weeks for training. Anyway, splits for 10 miles were 6:24, (down) 6:35 (flat) 6:57 (up) 6:15 (down) 6:09 (down) 6:07 (down). The last 4 miles were at the track and I averaged 6:30 pace. (My garmin kept wanting to count each mile on the track short-so I kept track myself) overall average pace for 10 miles was 6:27. (1 mile cd) Felt relaxed today. Was hoping for slightly faster miles at the track but that's ok-I'm happy with the way my body felt. I think more track workouts may help me-which I will do over the next couple weeks.

2.5 really easy on the treadmill. Legs were extremely sore today. (I did body pump for the first time on Monday) kept my weight light but I guess it still made me sore! Funny thing is that my muscles felt fine Monday and Tuesday morning for the run. (After my run they tightened up and have been tight ever since) this run helped to loosen them-but they are still tight and sore.

Got up this morning and ran outside. Wanted to do something moderate. I have the red rock relay race in moab on Saturday. This is a Ragnar style race (although not nearly as many miles) I have 2 legs I'm running which will be about 11-12 miles total. I wanted to keep it somewhat easy today so I can have fresh legs for Saturday. Today I did 5 minutes hard, with 3 minute jog, then 3 minutes hard, 2 minute jog, then 1 minute hard. Pace for 5 minutes was 5:54, 3 minutes was 6:02, and 1 minute 5:30. Recovery pace 8:00-8:20. Legs were still sore today, but after warming up they loosened up on me. Felt relaxed today. Finished up with a cool down on the treadmill.

3.5 ez to loosen my legs for the race tomorrow. Strides

Ran the moab red rock relay race today. It is a 63 mile race that starts in moab and runs up the canyon into the lasal mountains. The race is split of into 2 different legs for 6 people. I have never really done relays but now I have done 2 for 2 weeks in a row. They are fun! Anyway, my first leg was the first leg of the race. 5.7 miles-beginning in town and running up the canyon. We started at 5:40 am and by the time I waited in the bathroom line I didn't have time to warm up. My leg started and finished at the same elevation, flat with some rolling hills. Splits were 6:09, 6:05, 6:18, 6:15, 6:13 and 4:15 for .69. 6:12 average pace for the whole 5.70 miles. Felt great today! Better than last week. The course continues up the canyon and then into the lasals. My next leg was a brutal 1250 foot climb in 3.97 miles. (Essentially I was running switchbacks up the mountain the whole time! It was very hard as there were no breaks of uphill until the very end! Average pace for this leg was 8:35 per mile. lol! This leg was hard! I was glad to be done and relax. Once we were at the top of the mountain the views were incredible! It was nice to watch/cheer my other teammates. Jumped out and ran an extra 5.5 miles with some of them. After we hit the top, the rest was downhill back to town. Not sure where my team placed, but we just did it for fun! It was beautiful, the weather was perfect, met some awesome ladies and had a great day!! Go ladies in red!!!