Emily's training blog

Life, life, and too much freaking life lately. I am stressed, and exhausted, and I have a huge hole in my ceiling. I gave up on running while I got my stuff together. I feel better today. I struggle to focus when thee is craziness at home.

10.1 miles up to Murray Park, through the park, back to Vine and home. Yay for new shoes. 7:18 average.

I had to give blood and urine samples this morning, and had to fast. So, no running this morning. Off to the gym late morning. Since I was stuck on the treadmill, I ran a tempo workout. It was one that Camille Heron does. It was perfect for boring treadmill running.

3 minute a little slower than marathon pace, three at marathon pace, three faster than marathon pace. 6 sets. Continuous, no rest between sets. I did them at 9.5, 9.7, and 10.0 mph. After I got to nine miles, I ran until 63 minutes at 10.0 mph. So, I ran the equivalent of seven sets. I felt good, and could have run longer. I hit 9.74 miles in an hour, so about 6:09 average. (Probably closer to 6:15 to 6:20 average.)

My legs finally felt like they had a little spring in them. I think I need about ten day taper to race really well. I will have to keep that in mind.

How about that Nike Oregon Project?

Easy late morning run. My legs are feeling yesterday. 7:14 average.

Early run before soccer. I just wandered around the neighborhoods. After 90 minutes of running, I ran ten x 90 seconds on/off, which put me just over 17 miles at two hours. Then, I ran home from the park. The fartlek made the last 5.5 miles go much quicker. The wind sucked, I mean blowed.

7:00 average.

Bit of a short start to the week. Hour run. Medium pace. 6:52 average. I love summer mornings.

Warm up twenty minutes. 5 x 5 minutes on/3 minutes off. 5:52, 5:49, 5:45, 5:42, 5:39 averages. Fifteen minute cool down.

Early morning slow run. It was pretty windy, this morning. 7:35 average.

AM: 8.5 miles. Tired legs this morning. 7:09 average

3 mile warm up. 7 miles AT/LT tempo. 6:15/5:45 pace, switching every half mile. The longest I have ever done this workout was six miles. Seven felt great; 8 is definitely possible. 1.5 miles cooldown.

A half mile short of 70! What! Apparently, I can't count miles when I'm tired. 6:59 average. It got really warm.

My legs are still tired from Saturday, so I didn't push too hard. It was a warm, windy morning.

Mileage goal this week: 75/ 20 on long run.

Warm up ten minutes. 12 mile progressive tempo. 6:44, 6:40, 6:30, 6:27, 6:15, 6:10, 6:00, 5:56.(Change in pace every 1.5 miles. No cooldown. In a hurry.

Easy and slow. Really tired legs after yesterday.

80 minute run. My legs are so dead! Now I get to go to Cub Country with Cole!

This summer is already wearing me out. 7:31 average

3.5 mile warm up to the track. 2 x 3 miles 200 on/off. Fast 200 in 40, recovery in 60. (40/60's: A famous Brian Apell workout.) I hit the fast ones pretty consistently at 40. I was usually 57-58 on recovery. My endurance is better than my speed.

Set 1: 19:48

Set 2: 19:21

Next time I will run a third set.

This is a good way to ease back into track workouts. I was usually in pretty good shape when I could complete this one back in the day!

5ks next week and the week after. Marathon training will not help me out!

Quick jog home for recovery.

It's hot. My legs are tired.

I'm happy to be at the end of a hard training week.  My legs have been tired all week long.  I was a little short of my goal of  75, but I had Jenny to pull me through to a twenty miler this week.  It was tough mentally, today.  I'm happy I had a partner.  We ran on the river trail, and it was really boring.  7;10 average.  

We sent good vibes to Amber Green, who is attempting to hit the OTQ at Grandma's today! 

I have to do a 5 mile hike with the church youth this afternoon.  I think that makes up for the two missing miles this week.

Regular training week even though I have a 5k Saturday. Since Teren and I usually go 1-2 at the Taylorsville Dayzz 5k, I thought I would run it as a hard three miles at the end of a long run. It might mean I will lose, but I don't want to drop for an unimportant race. But, next week I will back off gor the Murray 5k. I don't think I will have much speed, anyway.

Nice morning run. 7:24 average.

2 mile warm up. 3 x 15 minutes with 5 minute recovery in between. Ten minute cool down. Soooo tired.

Double run day.  

AM:  8.3 miles.  My achilles is super tight.  I ran up and around Valley Park while listening to Mark Maron's interview with President Obama.  Interesting.

When I got home, a kind lady was bringing Myles home from the church across the street.  Myles escaped from his dad and went on an adventure.  The kid needs a leash.  I'm glad she didn't call CPS on me.  

Twenty minute warm up. 20 x 1 minute on/off. Dragging by the end. 7:06 average.

Easy run. Race day, tomorrow. Or at least three mile tempo effort in a twenty miler.

I ran this race as part of my long run, at the end of a long week, at the end of 3 long weeks.  Needless to say, my legs are pretty shot.  So, today was a confidence booster.

I ran 14 miles in 7;22 average, stopping after ten to pick up my racing flats and singlet before heading to the park.  I ran the course to make sure I knew where all the turns were.  I really just wanted to run fast enough to win, but kept 6:13's in my head as a goal.  That's 2:43 marathon pace.  

I started conservatively, and spent the first mile picking off all the guys who sprinted the first mile.  I took an elbow in the chest from some neanderthal.  I hit the mile in 6:00, so I decided to stay as consistent as possible.  6:00 at mile 2 and 6:03 at mile 3.  At this point I had worked my way up into 3rd place behind Teren (who was three minutes ahead)  and a high school boy.  I thought I could sneak by the high school boy, but he saw me in the last 100 meters, so he sprinted in.  Oh well, I was happy to break 19.  I had 6:00 average for 3.15 miles, but garmins don't always measure right.  I was happy to stay under my goal pace, and happy to run a completely even race.  

I cooled down three more miles to finish 20 for the day.  I would like to run a minute faster next week at Murray.  I should have good competition, and I plan on backing off, and not running 14 before the race.  Who knows, though?  Maybe I'm so marathon trained only 6:00 pace will come out regardless!  

I learned that sometimes it's good to race tired, and incorporate races into training.  I usually don't like to race without being pretty fresh.  But,  I need to race more frequently.  So, today was good.  

We went to the Taylorsville Dayzz Parade, and now I'm beat.  It was so hot this morning.

I recommend Taylorsville Dayzz 5k.  They pulled in a bunch of sponsors and put on a great race.  They even had money this year.  150 for the win.  (Maybe I should keep my small town race secrets!)

Cut back week. Hoping to run a decent 5k on Saturday.

A little short on my run, today. I was at the gym and had some girl problems, so had to duck out early.

Legs are starting to come back. It is so hot, lately. Nice run listening to a story abput a Mormon puoneer girl who was captured by Native Americans in Arizona. She lived among the Mohave Tribe for five years before returning to white civilization. The Mohave tattooed her face with tribal markings. So, she's known as one of the first white women ever to sport tattoos. Pretty interesting. 7:09 average.