Emily's training blog

I met with a fun group of ladies for a run through Murray this morning.  It is always so much fun having running partners . . . even at 8:00 on New Year's morning.  We're going to try to make this a monthly event, entitled The Big Girls' Run.  We plan on holding it the first Saturday of every month.  We also thought it would be good to change the venue for variety and so that we can include more runners.  

11 miles  7:30 pace.  (I originally planned on 8.  That's what happens when you have a great running group!)

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I think I bit off a little more than I can chew this week.  Running with friends and blogging again has motivated me, but I jumped up a little higher than I meant to this week.  Today it caught up with me.  I love the blog, but sometimes I feel like I need to keep up with everyone in terms of mileage or paces.  I get too excited.

I warmed up 3 miles, and then proceeded to run a tempo run.  I had planned a 5 mile tempo, but my stomach was hurting after three miles and I needed a pit stop.  So, I changed the workout to 3 mile, 2 mile, 1 mile, with half a mile recovery inbetween.  

3 mile:  18:23

2 mile:  11:42

1 mile:  5:42 (I'm not gonna lie.  I was hanging on for dear life on this mile.)

I cooled down for about 5 minutes and called it good.  I am most definitely going to feel this tomorrow.  It will be a short, easy run followed by some zumba.  

By the way, does anyone else ransack the kitchen and eat everything in sight after their runs . . . or is it just me?

Easy early morning run, and now I'm on to Zumba.  I am super sore from yesterday!   It took a while to get going.  7:33 average . . . easy recovery.

It was pretty snowy and icy in my neighborhood this morning.  I decided to play it safe and head to the gym for a treadmill run.  I kind of wish I had sucked it up and braved the streets.  It's so boring doing long stuff on the treadmill.  I couldn't even bring myself to run one more mile to hit 60 this week instead of 59.  

I decided that a workout would get me through the run a lot faster.  I warmed up 2 miles and then ran 20 x 90 seconds on/off.  I started at 10.0 mph and increased every two intervals.  The recovery was at 8.0 mph.  I finished the last one at 11.0 mph.  It wasn't designed to be extremely difficult, just to get me through the run without going crazy from boredom.  The last 4-5 started to get tougher.  I cooled down until I hit 12, and called it good.  1:20:17 for 12 miles.  About 6:41 pace.  

I'm pretty happy with this week.  I feel like I'm actually starting to train again.  Jumping up 16 miles in one week is not how I usually increase mileage.  However, I had more opportunities to run outside with friends during the nice part of the day, so it just kind of happened.  Now to set some racing goals . . . I know I want to run a sea level fall marathon, but which one?

Costco loop extended to 6200 S, and back on 1300W.  Dark, cold, and icy.  Typical winter running.  I was not amused by the guy who told me he couldn't see me.  I was wearing a reflective vest and blinking light.  Really?  I'm glad the guy was walking and not driving.  7:24 pace.  I felt good except for cold cheeks.  

I was inspired by this article about a 37-year-old marathoner who had dropped her PR from 2:41 to 2:23 in the last 4 years.  Of course, she had a rare form of anemia, but still . . . there might be some fast miles in these legs, yet.  

http://www.iaaf.org/news/feature/valeria-straneo-iaaf-world-championships-mara

I had one of my insomnia nights last night.  You know, the ones where you can't seem to turn your brain off?  So, I did not get up at 5.  I thought I would hit the gym for a tempo run.  Unfortunately, it was a bad daycare day for Myles.  I will try again tomorrow.  Hopefully, my brain will be all thunk out.  ( or thought out if you are a grammar nazi.)

It's snowing this morning.  It's also supposed to snow tomorrow morning.  And Friday morning.  I really really really don't like winter.  And yes, I may just complain about it daily.  

3 mile warm up plus 5 mile tempo run at the health club.  Then, I cooled down until I hit 70 minutes of running.  10.5 miles total in 70 minutes, 30:08 for the 5 mile tempo.  6:01-02 pace for whatever it's worth.  

Jenny was nice enough to watch Lily and Myles for me while I went running today.  Not only that, she lent me her ipod and Garmin, because I forgot mine.  What a good friend.  So, I went for an afternoon run around Cottonwood Heights and Murray.  I got snowed on pretty good, so I cut the run a little bit short.  Still, I'm really glad that I was able to get out and get some running in.  7:02 average pace.

Workout at the Oval.  20 minute warm-up, followed by 1-2-3-4-5-4-3-2-1 minute fartlek, with 1-1-2-2-3-2-2-1-1 minute recoveries.  It was a lot of laps.  I actually lost count.  15 minute cooldown.  75 minutes total running time.  I'm guessing about 10 miles.  I'm so accurate today.

I listend to "Let It Go" from Frozen about 6 times on the way to and from the Oval.  My inner Broadway diva loves this song.  The Idina Menzel version, not the Demi Lovato version.  

I'm incredibly sore from yesterday.  I was not really looking forward to running at 5:30 on a Saturday morning.  However, Teren had somewhere to be at 7:30, so an early morning run it was.  Luckily, Jenny met me to run.  We ran 4800S to 1300W, down to Winchester, over to Fashion Place Boulevard, and back to Murray Park.  We needed an extra lap around the park to hit 13, but I'm glad we did it.  I was originally willing to stop at 12.

Besides the early morning cold and stiffness, I enjoyed the run.  I'm glad that Jenny and I can share anything.  Today was one of those deep, meaningful conversations that can happen when you run with a good friend.  Getting the mileage in is important, but even more so is having time to connect with a friend.  There's nothing more conducive to good coversation than a long run!

7:25 pace.  I really need a good stretch, a hot shower, a cup of hot chocolate, and a nap.

I warmed up 2 miles and then ran 10 x 3 minutes on 2 minutes off.  The last time I ran this workout I could only manage 8.  I hit 10 pretty easily today, so next time I need to pick up the pace.  I cooled down until I hit 75 minutes of running.

I had another "can't get out of bed" morning yesterday, which resulted in no run.  I really need to stop doing that. Especially as my mileage begins to climb.  As it is, I should be able to hit  55-60 with some longer runs the rest of the week.  Of course, catching up mileage is really not the safest thing to do.

I ran a "new route" today.  Well, I've run most of it already, just not from my house.  I ran 0ut 4800S to State Street, turned on Vine, and ran a loop around to 5300 and back to 4800 S, and then back to my house.  I thought it should be about 10 miles.  it was 9.96.  Who needs a Garmin, anyway?  My internal GPS is pretty accurate.  

Found this article today: http://spikes-mag.tumblr.com/post/73199486202/hey-ma-10-amazing-athletics-supermums

I don't know where the idea that mothers can't be elite athletes ever came from.  When I ran St. George Marathon, all of the women in the top ten were moms.  Rosy Lee and I were even nursing our babies at the same time before the awards ceremony.  (Sorry if that's TMI.  I thought it was cool.)  Anyway, just a little inspiration for all the moms and future moms out there.  

7:12 pace.

Today was THempo THursday on the THreadmill.  It was THuper!   I warmed up 3 miles and ran 3 x 2 miles with a half mile recovery.  I ran 12:15, 11:58, 11:49.  I felt under control.  I'm sure I could have strung those together for a six mile tempo, but I was trying to sneak in a little extra mileage.  I cooled down 15 minutes.  

Sick.

Sicker . . . ugh.

On another topic, has anyone read the book Running the Ridge?  It's a fictional account of a Rwandan 800 meter runner trying to make the Olympics in the midst of the turbulence of genocide in his country.  I'm about 90 pages in.  I was wondering if anyone read it, and what they thought of it.

Bummed I can't do Meg's Miles today.  Do you think they will be acceptable if I run them on Monday?

This illness is kicking my butt.  After three days of high fever and sore throat I went to Urgent Care last night.  I have strep. (Surprise surprise.)  Now I'm on antibiotics and am starting to feel human again.  I should be able to pick up running tomorrow, but I think it will probably be easy mileage all week.  I think the first couple of runs will feel a little rough after being sick for a few days.

First post-strep run.  I felt pretty weak and tired.  My pace wasn't too bad, all things considered.  I should improve over the next few days.  I'm still amazed Shalane Flanagan won a Bronze medal at the Olympics after having the flu.  I still feel a little bit like a truck hit me.  But, I'm starting to perk up.  Kudos to those who can run through illness.  I've never been able to manage it.  It may have something to do with my tendency to have low iron levels.  I get really wiped out.  

4.51 miles on the SLCC loop in horrendous smog.  My lungs were actually burning, and that wasn't from my sickness.  Plus, it was freezing!  Not my most favorite run ever, but I'm still glad that I got out there.

I felt much better today than yesterday.  I ran out 4800 S and over to 1300 W, to 6200 S, and back on the Canal Road.  The Canal Road was a bad idea.  It was pitch black.   I won't run that road again in the dark.  My miles were all over the place, but averaged out to 7:15.  I was at 7:31 pace at 4 miles, so the last two were much quicker.  The slight downhill helped matters along.

Wow.  I am so bored reading this.  Sometimes it's hard to make morning mileage sound interesting.

I avoided the smog to give my lungs a break.  It was a treadmill morning.  I ran a progression run, just to get some turnover back without pushing the effort too hard.  I started at 8.0 mph and increased every .5 miles.  I ended at 10.0, but upped the speed more frequently over the last mile.  

To keep myself from getting too bored, I did the 15 song challenge.  The goal was to see how far I could run in 15 songs.  I hit the 15th song at 8.8 miles, so I just finished at 9.  Sometimes I up my pace at the end of every song, but today I just did it every half mile.  The things we come up with to keep our minds occupied on the treadmill.  Average pace for 9 miles:  6:49

The air seemed a little less soupy this morning.  Of course, I still choked on my fair share of car exhaust.  At least the roads are clear . . . positive thoughts, right?  

I ran out 1300W to 7800 S, to 2700 W and back.  The pace was brisk today.  I must be feeling better.  6:57 average.

I lost 3 pounds while I was sick.  That's a great excuse to eat brownies for breakfast, right?

I met Jenny for a long run this morning.  The run flew by and I felt really good.  We rolled along at a pretty good pace this morning.  We ran out 4800 S to 1300 W, to Winchester, down to the river trail, to 4800 S and back up and around Murray Park.  I always like how our "we're only going to run 10-12 miles" turns into "we're already at 10.5, how about 14?"  I didn't mind though.

We got hit on by firemen after our run.  Apparently, there's nothing more attractive than 2 sweaty, stinky ladies in flourescent yellow!

7:08 pace.

I warmed up three miles, and ran a 7 mile tempo.  The pace felt really under control, so I'm not sure the treadmill I was on was calibrated correctly.  Therefore, I decided to run a little longer tempo to get the workload in.  7.1 miles in 42:25.  Just a touch under 6 minute mile pace if you believe the treadmill.  Which I kind of don't.  Still, it was a good effort.  I'll get outside for a measured one soon! 

I was super lazy and didn't cool down.

I got to run after the sun came up this morning, thanks to my Grandma visiting for a few days. It's so much more pleasant than running in the dark.  I ran 4800 S to the river trail, off at Bullion, back on 1300 S to 4800 S, and back through the neighborhood.  I've been feeling pretty good the last few runs.  I hope that means that fitness is improving.  6:57 pace. 

I had tired legs today.  I tried to take it easy on my run.  I ran up 3200 W, which I don't usually do.  It's really hilly, and I was running into a headwind.  My easy run was not so easy.  On the plus side, I got some good downhill in the second half of the run.  I came down 6200S and back on 1300W.  It was a decent route, but it was very dark outside this morning.  7:18 average, with mile splits everywhere from 6:48 to 8:00.  It was not an evenly paced run today.  

It was slushy and slippery this morning, so I ran a treadmill workout.  It was hard.  My goal is to work up to 6 x 5 minutes hard 3 minutes easy.  I didn't quite make that today.  I warmed up three miles and then ran 4 x 5 minutes hard/ 3 minutes easy.  My paces were 5:45, 5:42, 5:39, and 5:36 for the hard, and 7:30 pace for the recovery.  I probably could have done the fifth, but instead opted for 5  x 1 minute on/off at 5:32, 5:30, 5:27, 5:24, and 5:21 pace.  Getting below 5:40 pace is pretty difficult, so hopefully this will feel a bit easier next time.  I wanted off the treadmill so badly that I only cooled down until I hit 10 miles.  This was tough.  I think the most difficult part may be recovering at 7:30 pace.  

Easy late afternoon run. 7:06 pace.