Emily's training blog

Easy run. I have been fighting off a cold. I seem to be ok running.

Beautiful morning. I ran over to the Taylorsville track for a speed workout. I warmed up three miles. I ran four sets of 200,400, 600 with 200, 200, 400 recovery. They were NOT fast. I think I'm going to try to find a babysitter and do speed later in the day from now on. It's really difficult to move quickly at 6 am. Plus, I can't see my splits in the dark.

Set 1: 39, missed the split, 2:12 (ugh)

Set 2: 41, 83, 2:10

Set 3: 40, 82, 2:08

Set 4: 39, 82, 2:07

At least I got faster over the workout.

I cooled down 1.6 miles.

Later am: Zumba!

I felt pretty terrible the first couple miles of my run today. I missed the morning because I was up with Myles last night. He has learned how to climb out of his crib, so we are trying to get him to sleep in a toddler bed. It's not going well. I hired a babysitter, and managed to sneak out for an afternoon run, which was nice. Sixty degrees. Can't complain! I even ran down on the trail, which I avoid in the dark. 6:56 average. I tried to move it the last few miles.

9.27 windy Daybreak miles with Caisa. 7:34 average.

Treadmill workout to avoid the wind. Two mile warm up. 2 x 3k, 2k, 1k at 6:15, 6:00, 5:45 pace with one minute recovery. Felt good. I will try to get through three sets next time. Cooldown about a mile.

Windy long run with Caisa and her friends. I always feel so ghetto when I run with the SoJo girls. It must be my Target ensemble and lack of makeup at six in the morning. I missed Jenny. Relaxed run. 7:28 average. I got dizzy the last mile. Energy crash. I wore shorts and a t-shirt this morning.

I debated on going back to sleep this morning, but I got myself up for a run. Victory over the bed monster! 65 minute run. 9.6 miles. Mid-effort run. Longer and harder tomorrow.

20minute warm up. Fartlek workout. 1,2,3,4,5,5,4,3,2,1 ladder with 1,1,2,2,3,3,2,2,1,1 minute recovery. 6:35 average for the workout. Cooldown for about ten minutes.

I managed an hour of running on the treadmill before the daycare workers begged for mercy from my inconsolable, exhausted boy who was wide awake from 3-5 am. It was one of those days it's a victory to get a run in at all. I ran easy. I'm tired from last night, and sore from yesterday. Is it naptime, yet?

I missed yesterday! I'm really struggling with Myles' bed transition. I was just exhausted yesterday. Hopefully I will get things under control soon.

I ran in the afternoon, today. I warmed up 3 miles and ran 4x 200 in 37-38. The back stretch was really windy. I ran 3 sets of 5 x 300 meters with 100 meter jog recovery, 400 between sets. I just wanted to say around 60 seconds.

Set 1: 59, 61, 61, 61, 60 (35-40 seconds on recovery.)

Set 2: 60, 62, 61, 61, 61

Set 3: 59, 60, 58, 58, 59 ( I extended my recovery to 1 minute. It seemed to help keep the pace under 60)

35-40 seconds recovery wasn't quite enough to stay under 5:20 pace. 1 minute recovery was perfect. I am just trying to work on turnover occasionally.

I would probably add another set next time.

I ran a quick cooldown to hit 9.5. Long tomorrow!

18 with Jenny, 1300 w to River Trail via 9000 S. It was a tough run today. 7:10 average. I wore a pink shirt and red gloves for Valentine's Day.

A little short on the mileage this week because of Thursday's miss. I still got some good quality workouts. Now, I just need to get the mileage back up.

At the gym. Kids are out of school. I was still feeling Saturday's long run.

Long aerobic threshold tempo today. I haven't done this workout in about a month. I warmed up 1.5 miles. I ran 3 miles at 6:42 average, three miles at 6:29 average, three miles at 6:12 average, and three miles at 5:58 average for a total of twelve miles. Last time I ran this workout, I made eleven miles. Still working up to sixteen, but today was pretty tough the last couple of miles. 6:21 average. I only cooled down half a mile.

Eight miles, nice and easy. My calf is a little tight aftet yesterday's tempo. Otherwise, I felt pretty good after a hard day. I can feel my fitness improving. 7:30 average.

Run in Daybreak with Caisa and Keri. A little marriage therapy this morning. 7:27 average.

I planned on a track workout, but my right calf is still feeling a little tight, so I stayed off of the track. 25 minute warm up. 20 x 1 minute on/off. The last one I ran hard until I hit 9 miles, which was about .4 miles. Cooled down home. 10.6 miles. 7:06 average.

I meant to get 18 in today to hit 7average0, but I was starting to crash the last couple of miles, so I finished at 16.2. I will save 70 for next week. My running schedule was screwy, since Teren had early meetings that lasted until afternoon. It's hard to get an eating schedule down when I run in the afternoon. I did gu at 10, but it didn't last.

It was pretty windy this afternoon. I ran out the river trail to the north for 45 minutes, and then came back south for almost seven miles. I climbrd Winchester, and then came back north, so the last three miles were uphill and into the wind.

Since everyone else tempoed today, I threw some harder miles in.

7:23, 7:00, 7:09, 6:57,6:58, 7:00, 6:56, 6:44, 6:41, 6:43, 6:46, 6:35, 6:28, 6:57(Winchester hill), 6:44, 6:30, 1:22.

6:51 average, with 7 to 16 at 6:40 average.

Winter is back! The wind was freezing cold. I warmed up a little after four miles. I'm in need of a hot shower. SLCC loop to Costco loop with a couple more loops through the neighborhood. Very loopy. 7:17 average.

Had trouble with Myles at daycare today, so I ended up on the spinning bike at home. I warmed up 15 minutes, and then did 5 x 6 minutes tempo, four minutes climbing, two minutes sprint, and two minutes recovery. I cooled down about seven minutes to hit ninety minutes of riding. I watched two episodes of Parks and Recreation, and three episodes of Friends on Netflix.

I was very productive.

Something is always better than nothing, right?

Did yesterday's workout early this morning. I warmed up fifteen minutes. The goal was 10 x 4 minutes on, 2 minutes off at increasingly quicker paces. I started at 10.0 mph, and increased .1 every interval. I have done 10 x 3 minutes, but not four. It was tough. Especially since the treadmill I was on was actually calibrated correctly.

I made 7 x four minutes, which put me at 5:36 pace. Then, I did 2 x 3 minutes, and 1 x 2 minutes for the last one. I will have to work into this one. I'm sure I can make eight. Ten will take a little more fitness.

I cooled down five minutes.

Thursday Daybreak run. The other girls were pushing it. 7:12 average.

Kind of stuck on the 10 mile distance. I felt sluggish to start, and then surprisingly good. 2200 W to 4100 S, river trail to 4800 s, 700 w to Bullion, Loop up to 1300 W.and back via 5300 S. High school kids applauded for me, which propelled me into a 6:16 last mile. 6:50 average. Medium hard run.

Teren had to leave for all day meetings at 7:30, which means I had to start my run at five. Fun. Since I only ran one workout this week, I decided to run a long tempo. I went to the gym. I hate running alone in the dark if I can avoid it. I have been inching my long tempos up a little at a time. Today I ran thirteen miles, starting at 6:44, and increasing the pace every mile or so by .1. It is a little more gradual progression than the 6:45, 6:30, 6:15, 6:00 workout. It was just a touch slower, but a mile longer. Two mile warm up. 13 at 6:22 average, mile cooldown.

16 miles total in 6:38 average.

I plan to start bumping the long runs up to the 18-20 mile range next week. My husband's schedule is killing me lately.

I took 9:15 Zumba. I'm going to be crashing soon.