Emily's training blog

Easy neighborhood recovery run. I was really hungry during the entire run. 7:29 average. I am tired of being cold on my runs. I want spring to come. 7:29 average.

Off for Total Body Conditioning class.

Easy recovery run.  I am super sore from lifting class yesterday.  7:41 average.

Laps in Valley Park.   My goals for the week were to hit 40 miles and run every day.  I'm going to surpass my goal tomorrow,  and that makes me very happy!  It will be my first full week  of running  since having  Cali seven months ago.  I'm  glad to  be training again.  I'mean preparing for a big Master's debut in September.   It will be a whole new world of  running for this old lady!  7:22 average.

9 am Zumba 

Long run with a fartlek workout incorporated. 30 minutes easy. 1-2-3-4-5-4-3-2-1 minute intervals with 1-1-2-2-3-2-2-1 minute recoveries. Finished with a marathon paced mile. 7:34, 7:06, 7:16, 7:01, 6:41, 6:38, 6:42, 6:34, 6:18, 6:35, 6:31, 6:21. 6:46 average. I like the workout within the longer run. It makes the run go quickly.

Icy roads, so it's  a treadmill morning.  I ran 7.35 miles easy and then did core and push-ups.   I have a sore right hip.  I need to be careful. 

Cruise interval workout.  The goal was to keep the intervals under control and not run all out.  About tempo effort.  I warmed up 16 minutes, and then ran 4 x 5 minutes/3 minutes.  The last one I ran a full mile, and  then cooled down home.  My goal was 6:15-6:20 average for the intervals.  I hit about .8 miles for each, which is 6:15 pace.  I'm trying to learn some control.  They felt pretty good, and my legs don't feel pounded after finishing.

Interval 1:  .79 miles

Recovery: .39 miles

Interval 2: .8 miles

Recovery; .39 miles

Interval 3: .83 miles

Recovery: .39 miles

Interval 4: (full mile)  6:05

Cool down home.  Pace for entire workout 7:08 average.

Zumba class and Treat While You Train, which is a class completely dedicated to rolling out sore muscles.   

Easy recovery run followed by Fitness Blender core workout. My core strength is much improved since I started doing these workouts. Teren and Myles did the workout with me. Fun family time. 7:44 average.

Missed yesterday's  run.  I  had a horrible  night's  sleep.  Getting up before five didn't  happen.  Today I ran a 20 minutes warm up, followed by 15 x 1 minute on/off.  They were all between 5:40 and  5:50 pace.  Cooled down 1.5 miles home.  

Beautiful, sunny spring morning. These are the days it is great to be a runner. 13 miles. 7:07 average. After running I took a Body Pump class. I'm really hoping to see some positive effects of strength work on my running.

So, I missed a day, but ran pretty much the same mileage as last week. I'm ready to push up to 50 miles next week. Taking it up slowly but surely.

Nice early morning run in the pitch black darkness.  Thanks, Daylight Savings.  Such a stupid concept.  They need to get rid of it.    Otherwise, it's nice to have marginally warmer mornings.  7:29 average.

2 mile warm up followed by a progressive tempo. 10 minutes at 6:45 average, 10 minutes at 6:30, 10 minutes at 6:15, and 10 minutes at 6:00. Cooldown ten minutes. 6.3 miles in 40 minutes of running.  

Zumba at 9 and rolling out

Such beautiful  running weather!   It's nice to not be freezing.  A kind fellow runner stopped and warned me about a shady guy walking about a quarter  mile down the road.  I altered my route to avoid a possible  confrontation.   I love that runners look out for each other.  7:36 average.  

Six miles easy in Valley Park.  It was so nice being able to wear shorts and a tshirt.  It was pitch black outside, though.  I hate the dark.  I keep telling myself that in a couple of months it won't be so bad.  7:40 average.  

9 AM:  Total Body Conditioning class.  Gotta keep the strength work going!

One of my children stole my garmin. So,.I just ran with my watch today. I decided to incorporate my speed workout into my long run tomorrow. It was another beautiful morning. I ran two miles longer than I had originally planned. Now to go on a housewide search for my garmin.

Headed to the gym for St. Patrick's Day Zumba.

Easy running  for forty minutes, followed by 3 x 5-3-2 minute intervals with 3-2-1 minute recoveries.  I did two sets unmeasured,but changed up the third set.  On set 3, I  ran a hard mile, recovered 2 minutes, ran 3 minutes hard, recovered to 12 miles (about .2 miles) and then ran the thirteenth mile all out, Finished with  a moderate mile.  Mile 11 was a 6:03, Mile 12 was 6:36, Mile 13 was a 5:40, and the final mile was a 6:36.  (The 5:40 was on a downhill stretch, so not as exciting as it sounds. )  6:55 average.

Follower my run with Body Pump class.

My hips were still sore from Saturday's  long run.  I ran easy on the SLCC extended loop.  Some guy thought it was really  funny to yell at me.  It wasn't.   7:38 average. 

15 minute warm up. 3-2-1mile repeats with half mile recoveries. 3 miles: 6:20 average. 2 miles: 6:10 average. 1 mile: 5:59. 10 minute cool down.

Another "no sleep" night with Baby and sick kids. Didn't make it out yesterday. It was pouring rain this morning. I ran on the treadmill. it was boring.

I'm meeting up with Nan and Sarah Boyden for 800m repeats tomorrow. Running buddies! I'm so excited!

I met Sarah and Nan at Wheeler Farm. We warmed up 2 miles to Cottonwood High for a track workout. We warmed up 4 x 200. The workout was 6 x 800 with 400 recovery. We started at 2:55, but they sped up. 2:55, 2:53, 2:53, 2:50, 2:51, 2:45.

I can't keep up with Nan when she opens up a kick. Running with her will be good for me.

2 mile cooldown.

Thrilled to have running partners!

Met with Nan, Sarah, and Susannah at Murray Park. After a little snafu regarding our meeting place, we ventured out. Sarah wanted six. She got eight due to my great mileage calculating. I hope she doesn't hate me now. Susannah went ten and Nan and I hit fifteen. The second we stopped, it started to rain. Perfect timing. I loved having a group to run with. 7:32 average.

I planned a down week this week. We are vacationing in Moab. I'm not sure how much running I will get in. I started the week with a harder run. I ran an hour progression run. I started at 8.0 mph, and increased .1 every time the song changed on my ipod. I finished at 6:20 pace. To make it more exciting, I also threw in one minute surges every five minutes. The surges started at 6 minute mile pace,and finished at 5:30 pace. I hit nine miles at 60:30. About 6:43 average.