Emily's training blog

Well, the first run of the year is now behind me.  Devra met me at my house this morning so we could do a fartlek run.  My legs felt great this morning, but my stomach was really sensitive.  I must have eaten too many New Year's treats. 

We warmed up by running to Valley Park.  We did a loop around the park, and made a bathroom stop at Taylorsville Rec Center.  Then, we ran back to the park.  We ran 3 sets of 3 minutes, 2 minutes, 1 minute, with 2:2:1 recovery.  I liked the one minute intervals, but not so much the 3 minutes.  Still, it was a good start, and the workout seemed to go quickly.

We finished with a loop around the park, and then ran back to my house.  Now I'm eating a crepe with Nutella.  Thanks, Honey!

I wasn't feeling well again early this morning, so I waited until after I dropped Cole off at pre-school before I went to run.  Lily went to the gym daycare, and I hit the treadmill.  I ran 6 miles, and then had to go to the bathroom.  Then, I decided to run 20 more minutes.  The total run was 9.15 miles, and the total time for the run was 62:16.  That last 20 minutes was pretty tough, but I'm feeling much stronger than last week.  My achilles is still good, though my hip is tight.  I need to foam roll and stretch, or I will be in pain!

I met Devra up in Sandy for a nice rolly run. I kept telling myself, "hills will make you stronger." I notice a definite improvement over last week, but I still hate hills. By the way, Andrea, we ran the same run as you did yesterday and Devra had her garmin. It's 7.55, in case you want to get specific on your weekly mileage. I'm glad to be done with my run at 6:30 in the morning, but I think I'll probably crash around nine.

I warmed up 15 minutes, and then ran 10 sets of 2 minutes on, 2 minutes off.  I started at 6 minute mile pace, and gradually increased over the workout to finish at 5:40 pace.  Then, I cooled down to finish 9 miles.  I think I'm going to feel this one tomorrow, though the paces felt pretty under control.  I was happy that I was recovering well between intervals.  That is a sign of increased fitness.

I'm definitely feeling yesterday's workout.  But, I did feel a little better than I had anticipated.  Still, I kept it short and easy.  I will be fine on my target mileage for the week.   I ran down 4800 to the river trail, to Millrace Park, and home.  My toes were really cold for the first mile, which was a little painful.  But, they warmed up nicely, along with the rest of my body. 

I planned on a 10-12 mile run today, but 4 miles into my run, my stomach started cramping.  After 2 bathroom stops it wasn't any better, so I decided to call it good.  I have a really sensitive stomach sometimes, and I haven't ever figured out exactly what it is that sets it off. 

So, I ended up with a few less miles than I planned on, but still fell within the 45-50 miles for this week.  I didn't get in a 10 miler for my long run, but I did 10 miles on Monday with a fartlek in it.  I ran 2 fartlek workouts, and put in 2 consecutive training weeks.  So, despite the small snafu today, it was a pretty good week.

Next week my mileage plan is 50-55.  I would like to run 12 on my long run, and keep two fartlek workouts in the week.  My goal for next week is to add in some more gym time (cross training and strength work.)   I will add two gym workouts in next week.

I felt much better today than I did on Saturday.  I spent way too long last night talking with Teren, so when the alarm went off at 5, I was very tempted to go back to sleep.  But, I made it out of bed and out the door.  That's my big mental victory of the day!  

I ran a 3 mile warm-up followed by 2 sets of 1-2-3-2-1 minute intervals with 1-1-2-1-1 recovery.  Most of the intervals stayed within 5:45-5:55 pace, with a couple of the 1 minute intervals getting down to 5:25-5:30 pace.  I only cooled down enough to hit 8 miles because I still needed to go to the store to get milk for the kids' breakfast.  Oh, the joys of family life!

Treadmill day today.  I had a difficult time sleeping last night since Lily was up, and Teren was snoring.  I used to be a deep sleeper, until I had kids.  Now, I'm an insomniac, though hard running helps me sleep more deeply. 

So, after dropping Lily off in the daycare, I ran 10 miles, increasing my pace every half mile.  I also threw in 2 minute hills every 10 minutes. 

I'm continuing to experience some tightness in my left hip and back.  Stretching helps, but I need to add in some core and hip strength work.  I picked up a couple of workouts designed by the trainers at my health club.  It will be fun to try them out and see how they work.  It looks like they change the workouts every week.  It's always good to add more weapons to the arsenal!

Some mornings it is difficult to get out the door and get going.  Luckily, this morning I had help from a little girl who wanted a drink 15 minutes before my alarm was set to go off.  I'm glad Lily is so concerned that her mom gets her run in.

I ran the 1300-7th-2700 loop . . . love the mile long hill from 6200S to 7000 S on 2700.  At least when I get to the top it is all downhill the rest of the way home

I dreamed about the Olympic Trials last night.  I was there watching, and Shalane Flanagan won, with Kara Goucher second.  I never did see who came in third.  The funny thing was, they only ran a half-marathon.  They ran 1:12-1:13, which would be a very slow half for them.  Kind of a funny dream.  Oh, and Ryan Hall won the men's race, sporting long hair and a handlebar mustache. 

I missed running yesterday.  I don't really have an excuse except I slept in and thought I would run later in the day.  Later never seems to happen.   I think the rest day did me a bit of good though.  I seemed to be a little bit pounded, and I felt less nagginess in my trouble areas today.

I avoided the super-cold morning (11 degrees windchill . . BRRR!).  But, that meant a workout on the treadmill.  I warmed up 3 miles and then ran 7 sets of 3 minutes on, 2 minutes off.  I started at 10.0mph, and increased .1 every interval.  The last set I started at 10.6 and increased .1 every minute.  I finished at 10.8 mph.  The workout only started to get particularly difficult when I dipped under 5:40 pace.  The recovery pace was 8 mph or 7:30 pace.  When I finished I had about 1.75 miles left to finish 10 for the day.  The total time for my run, including warm up and cool down was 66:30. 

With my 14 mile run tomorrow I will finish out 50 miles this week.  It's probably not the smartest way to go about hitting my mileage.  I need to be more careful about not missing running days.

I couldn't even blog my workout until after I watched the Olympic Trials because I didn't want to accidentally stumble across the results.  So, I just finished  dancing around my living room, trying to will the runners across the line.  It is definitely bittersweet to watch the trials.  My heart broke a little bit again, knowing that I have the ability to be there, but have struggled with injuries.  But, I am definitely inspired by the work ethic and the extreme mental toughness of the runners in the trials.  It put the fire back in my soul, after a few apathetic months of trying to heal up, and contemplating giving up running all together.  I just want "that moment".  The one where all of the hard work and struggles come together, and it is all worth it.  I don't even know right now what "that moment" is.  But, I want it again. 

Today was a good step back on that path.  I made it through a 14 mile run, though I was starting to struggle a bit after 10.  I can tell a huge difference in fitness over the last three weeks, that makes me feel encouraged.  Of course, it helped having some great running partners, so Allie and Andrea, thanks for pulling me along today.

We met a pretty big group at Tanner Park this morning.  I hope it continues to grow.  We ran out 2700 S, onto Murray-Holladay Road, up to Wasatch Blvd, and back to 2700 S and the park.  We managed to run just under 7:10 a mile, which was not a bad pace! 

I'm happy I managed to increase my long run.  I also hit my first 50 mile week.  I didn't meet my goal this week of adding in some cross training and strength training, so I will be keeping that goal for next week.  I would like to go up to 55 miles next week, and probably keep the long run in the 13-15 mile range for a while. 

I was just about to leave for the health club to do my run when I received a call from a friend who wanted to meet up with the kids for lunch.  So, that only gave me an hour to get my workout in.  I ended up running a couple of miles shorter than I had originally planned, but it was a quality workout.

I wanted to do some tempo running, so I decided 2 x 10 minutes would be a good start.  I warmed up 10 minutes and then jumped into my workout.  The first interval I started at 10.0 mph, and jumped to 10.1 at the halfway point.  Ten seconds before I was finished with the interval, the treadmill jerked to a stop.  I felt like I was going to be thrown from the treadmill.   After switching treadmills, I ran easy for 5 minutes, and then did my second interval.  On the second interval I started at 10.1 mph, and increased every 3 minutes.  I finished the last 2 minutes at 10.4 mph.  Then, I cooled down until I hit 7 miles.  Total time for 7 miles was 45:50.  Next time I do this workout, I would like to add one more 10 minute rep.  Then I should be ready to put it all together for a 30 minute tempo run. 

After my workout, I grabbed my kids from the daycare and headed to McDonalds for a lunch date.  (Don't worry, I ate a chicken wrap and a side salad . . . no big macs for me after a tempo run!)  Every other mommy in Taylorsville had the same idea.  Holiday + snowy weather = a total zoo at McDonalds.  I like my own children, but 50 other little monkeys running around the playground was a little much.  I especially disliked the one that kept screaming for no reason other than he liked the sound of his voice . . . I should have stayed at the health club and finished 3 more miles!

Swelling in my arch and tight calves . . . time for a couple of cross training days.  I don't need any more achilles mishaps.

AM:  I stayed at my house, dusted off my spinning bike, and cycled for an hour while watching crappy tv.  I watched an episode of Pretty Little Liars and an episode of Grimm before the ride was through. 

PM:  I jumped on the elliptical for 20 minutes before Boot Camp class.  Andrea came and met me to share in the torture.  There were only three of us suckers in the class, Andrea, myself, and a tri-athlete.  We worked hard.  I like having a 5 pm class available, but I hope the attendance picks up so they don't take it off the schedule.  I am going to be so sore tomorrow!!!

Andrea came and met me again for a cycling class.  I'm glad I have a buddy to be a gym rat with.  I don't know if I would have made it to the club if I didn't know that she was going to be there.  Lily had one of her not-so-wonderful nights and screamed from 1-3.  I was trying the tough love approach and letting her cry it out.  Finally, at 3 she settled down and I was able to rock her for a few minutes until she slept. 

Class was tough.  I'm already sore from last night, which means I'm going to be in serious pain by this evening.  Yesterday's hour in front of the tv was much easier.

My foot seems to be doing better.  I was just going to do an easy run, but got ancy and decided to do a workout.  I warmed up 3 miles, and then ran 10 sets of 2 minutes on, 2 minutes off.  Then, I cooled down until I reached nine miles.

After the workout, I went to the club and lifted.  I am still sore from Wednesday!  My workout was:

3 x 10 clean and presses

3 x 10 flies

3 x 10 bicep curls (regular, hammer, and out-ins)

3 x 10 shoulders, alternating presses and front-raises

3 x 10 triceps alternating with tricep dips

3 x 15 each leg step-ups

3 x 12 one legged squats on stability pad

My whole family was sick last week, including me.  Nasty winter viruses!   But, now we are all on the mend, except for Teren, who started coughing last night. 

I ran an easy six down 4800 S, and on to the River Trail.  Some guy wearing basketball shorts passed me on the slippery wooden walk way because I was taking it very slowly since it was dark and I couldn't see.  I passed him on the trail, but then I turned down a side trail, which I thought connected with the main trail.  It didn't.  I re-traced my steps, and found myself behind Basketball Shorts.  I think I freaked him out a little bit because I kept disappearing and re-appearing throughout his run.  I left the trail at Millrace Park, and ran through the Taylorsville High driving range and parking lot, through the neighborhood, and back to my house. 

I decided that I am done with winter!

PM:  Half an hour of running, followed by cycle class.  A fun filled hour of alternating hill and sprint drills.  Glad I had Andrea there to suffer with me.

Yesterday did me in.  I only managed 5 miles today.  But, I should be ready to go for a longer run and boot camp tomorrow! 

PS  The river trail is completely clear.  Jake wanted to know.