Emily's training blog

Big Girls' Group Run.  We met in Daybreak for a tour of South Jordan.  It ended up being lots of laps around Daybreak, which made the run seem never-ending.  Still, you can't beat the company.  Good conversation helps the run go so much faster.  7:21 average.  I got a bloody nose during the run, which I didn't think was too bad until I got home and noticed my shirt is completely blood splattered.  Must be pepper spray residue!

I'm thinking of running from Tanner Park in March.  I know there's a good long run route that circles up to Wasatch Blvd.  I think there is a race on March 3, so I was thinking of having the Big Girls' run on March 10.  Any suggestions, comments, or objections?  I may need Allie's help navigating the route.

Eh.  This morning didn't go so well.  I ran at the Oval for some turnover.  My goal was 20 x 1 minute on/off.  I swear the Oval is an injury just waiting to happen.  I warmed up 15 minutes and then started my workout.  After about ten my hip and hamstring got progressively tighter.  It felt like it might tear if I pushed too hard.  I changed back into my trainers from my flats and finished 15.  I could feel myself favoring on the fast parts.  I couldn't get any push off.  Hence, my fast workout was not as fast as I would like it.  After 15 I cooled down for 15 more minutes.  Hopefully some good stretching will help.  I think I was still feeling some fatigue from last week.  My plan has been to stay off of speedwork until March and just rely on tempo and fartlek efforts.  There's no point in pushing things.  I'll have to be careful running at the Oval, and possibly just stay away altogether.

It's supposed to be a nasty week weatherwise.  Lovely.

Icy roads this morning.  I ran on the treadmill.  I started at 8.0 mph and increased .1 at the end of every song on my ipod.  I ran for 70 minutes, which was 18 and a half songs.  I was shooting for twenty, but I was getting pretty tired at about nine miles.  I came home and spent some time stretching my hips out.  They are definitely tight.  They feel a little better now.

No good excuse for missing today.  I slept in and then felt crappy and unmotivated all day.  I need to turn my negative attitude around.

Still not feeling too great.  I've been pretty off all week.  I think my body's hormones are readjusting as I try to wean Myles.  It's so fun being a girl.  Well, at least I got out and got it done this morning.  I ran 4800 S to Murray Park, around the park and back.  I like this route, but got a little nervous when I ran past the guy having a very loud argument with himself.  I crossed to the other side of the street.  Plus, I had my trusty pepper spray.  

On a lighter note, I had to laugh at the car parked at the 7-11 that was blasting "I've Had the Time of My Life."  Nobody puts Baby in the corner!  (If you don't get the reference you are WAY too young!)

I warmed up three miles and then ran a 30 minute tempo run.  5.1 miles in thirty minutes.  5:55 average pace.  Cooled down 15 minutes.  That is all.

It was a surprisingly nice morning for a long run.  I expected a downpour, so I was very happy with 43 degrees and drizzly.  That's almost spring-ish weather.  I had planned on 16 with Jenny, but knew she would want 16.6 to give her 60 for the week.  60 sounds so much better than 59.4.  Well, 16 turned into 18 when our last little loop ended up being longer than planned.  I whined a lot the last couple miles.  But, I'm glad that I did it.  Marathon training made my body more amenable to long runs.  They are much easier physically and mentally than they used to be.  Our run was a nice rambling tour of Murray/Holladay.   7:19 average, which is pretty good considering our first three miles averaged out to about 7:50.  It' s so hard to get the body moving.  

Nice afternoon run.  6:53 pace.  The sunshine makes it feel springy!

Early morning treadmill workout.  3 mile warm-up followed by 10 x 3 minutes on/ 2 minutes off.  Faster average than last time I ran this workout.  I felt pretty good.  Cooled down until I hit 11 miles.

Horrible motivation this week.  I think I dug myself into a hole somehow.  It might have been the 18 miler on Saturday.  I need to get it together, but I can't seem to get my head into training.  When I am focused on a goal, I am very disciplined and everything else revolves around workouts.  When I let myself slip, I remember how nice it is to sleep in, how great it is to spend time with my kids, how good junk food tastes.  Then I start to lose motivation.  I need to set some solid goals and a more specific training plan.  But, my mind and will don't quite seem to be up to the challenge yet.  I need to make sure I'm ready to commit.

14 miles with Jenny.  We stayed on the Jordan River Parkway to keep it flat and easy.  It didn't feel easy.  I was very happy to stop at 14.  Race next week.  I do not have high hopes.  Sorry for all the blah.

I got sick on Saturday night.  My immune system is shot.  Once again, I feel like I'm in a bit of a hole physically and mentally.  Today's workout went pretty well, though. I warmed up 3 miles and then ran a light speed workout: 5-4-3-2-1 with 3-2-2-1-1 minute recoveries.  5:40 pace down to 5:20 pace for the last interval.  Mostly in the 5:30 range.  I cooled down until I hit 8 miles.  Maybe Saturday's race won't be a dismal failure.  At least I will be tapered.

Training is still sporadic.  I have promised myself that after Saturday's race I will sit down, make a plan, and recommit to my training.

I went to the Oval early this morning for a little bit of a turnover workout.  I warmed up 3 miles and then ran 12 x 200 on/off.  38-39 seconds per 200.  It's hard to move my legs fast at six in the morning.  It felt good to get some turnover, but my form didn't feel very efficient.  Something to focus on after Saturday.  It's definitely time to get back on the track, as fun as fartlek has been.

I cooled down 2 miles.   My goal for Saturday:  Enjoy the road trip with Jenny to St. George.  Have fun in the race.  Use it as a good hard workout and as a means to get motivated and excited about training and racing again.

Easy, enjoyable pre-race run.  Costco loop.  Everyone should run without a watch, garmin, or ipod from time to time.  My brain was busy this morning.  Running can be so cathartic. 
 

I am beyond excited to go to St. George with Jenny today!

Well, I have to start somewhere, right?  This was my first race since St. George Marathon.  Even though it was a pretty low key race, it was a tough one.  I'm not terribly disappointed in my race, since I know I'm a bit undertrained.  If you don't put in the work, you can't expect the results.  The race was definitely a wake-up call and a motivator to get working again.  

Jenny and I had a blast this weekend.  St. George was so warm.  You could tell that we were from up north since we ran in shorts and tank tops.  The St. Georgians were pretty bundled up for a 50-60 degree race.  It was heavenly to be in the sunshine, but the extra warmth made for a thirsty half marathon.

I had no idea this course would be as difficult as it was.  The first half is mostly downhill, but the second half is really tough.  Even the downhill sections had some significant rollers.  Plus, there were spots that we actually went off roading and ran on the dirt.  It wasn't a great course for a rhythm runner like me.  But, it's always good to work on my weaknesses.

I tried to run by effort, but I still think I ran a bit too hard in the first half.  I was trying to take advantage of the net downhill.  I ran about a 6 minute average through six miles, and then the hurt set in.  Amber passed me at 8-9 and put a good minute and a half on me in those 5 miles.  Ouch.  So, speed is there. Strength and endurance need some work.  She ran much more evenly and looked really strong in the last half of the race.  

I'm not posting splits because I'm too embarassed of the tanking.  But, it was a good hard effort on a good hard course.  We had the perfect "girls' weekend, though I would have liked to stay one more day to enjoy the beautiful sunshine.

Jenny and I cooled down two miles and then ruined the effects of our cooldown by sitting in the car (affectionately known as "Putt-Putt"  for 4 hours.)

Oh, and Amber . . . sorry we missed you for the cooldown.  We forgot where we parked and spent 20 minutes looking for the car. 

Nasty blisters.  Cross training.

I am still feeling the race.  Especially in my hips. My left one is especially tight.  I ran 1300 W to the river trail at 7000 S.  I could feel some fatigue, but I have been worse.

When I got home I did core, push-ups and some pilates.  Gotta strengthen and stretch these hips of mine.

I have had this workout in my mind for a while.  I thought I would give it a try today.  I warmed up 2.5 miles to the track and stretched and ran strides.  The workout was 4 sets of 400-300-200-100 with 100 meter recovery between intervals and 400 meter jog inbetween sets.  I originally planned 5 sets, but felt that 4 was sufficient 4 days post-race.  

Set 1:  1:23, 1:04, 40, 19

Set 2:  1:21, 1:01, 40, 19

Set 3.  1:22, 1:00, 39, 19

Set 4:  1:19, 1:00, 39, 18

I would like to see this workout get faster.  It is a great alternative to 200m on/off.  It was a good turnover workout, and a nice one to start my return to regular track workouts. 

2.5 mile jog home.  9.5 miles total.

Some days it is hard to get out the door. This morning was like that for me. So I consider today a mental victory day. It was windy and miserable this morning. I ran Costco loop to 6200S and back on the canal road. 4 miles were uphill into the wind. I am glad today is done. Now it's time for core. 7:16 pace.

I thought I would try the AT/LT workout for my tempo today. I warmed up 2 miles and then ran 6 miles alternating every half mile at 6:15 and 5:45 pace. I ran it on the treadmill so I could control the paces. They felt like the correct effort level. I liked this workout and I am super impressed that Rachelle managed 8 miles of this workout. 6 was perfect for me. 36:07 total. I cooled down 1.5 miles.