Emily's training blog

Okay, I haven't been consistent with this blog thing, but I'm coaching at East High and we have the kids keep a blog.  I'm a firm believer in not asking my athletes to do anything that I am not doing myself.  So, here we go again.

I've been struggling with injuries this entire year.  I think I have my alignment issues and calf problems under control finally, so hopefully I can do some consistent running. 

Today I ran 2.5 miles.  I ran the grass loop around Sugarhouse Park plus a little extra to even out the mileage.  I'm just feeling out my right calf since I have had a cramp in it for about a week. 

Tonight I rode my spinning bike for 1 hour just to keep the cardio up.  (1 hr = 5 mi according to my coach)

Met East High team at Sugarhouse Park.  We ran from the park up to 2100E, Down to Parley's Way, under the Underpass, Right on 2700S, down to Alden, over to Parkway, up to 1700 E, and then back to the park.  I ran with the jogging stroller, which always makes the runs challenging, especially up the hills. But, it slows me down so I don't push too hard.  My calf felt pretty good.  I could feel it tightening a little at the end.

After the run we did 3x25 sit ups, and 3x15 pushups.  We did drills, but I couldn't finish them all because Cole was demanding to be held.

I ran down on the Jordan River Trail today, without the baby jogger.  It's amazing how much faster I can run when I'm not pushing 50 pounds in front of me.  I ran 3.75 out  in 25 minutes, and came back in 24 minutes for a total time of 49 minutes for 7.5 miles.  I ran 6:15-6:20 pace for 4-5 of the miles.  I felt strong, but I can tell my endurance needs work.  I started to struggle a bit over the last 10 minutes of the run.  My right calf started to tighten on some of the inclines, but managed to hold together.  Hopefully I didn't overdo it today.  I guess I'll find out on tomorrow's run.  Right now it's massage, stretch and ice.

Met East High team at Sunnyside Park.  We ran a 2 mile warm up around the perimeter of the park and then ran a fartlek ladder (5min, 4min, 3 min, 2 min, 1 min) with one to one recovery for a total of 30 minutes running.  Then we cooled down 2 miles. 

It was nice running on the grass.  My hip got sore by the end, but I had no trouble with my calf. I like having the high school boys to run with because they push me.  Plus, they don't want to get beat by a girl, so I think I push them, too.  Hopefully, we can all make each other better.

Today was our 7/11 run.  We ran a 7.5 mile loop that encompassed 6 Seven-Elevens.  At each one we drank a Slurpee since it was Free Slurpee Day.  Well, the team did.  I chose not to put my body through that kind of torture.  I'm a big wimp.   This was one of the most entertaining runs I have ever done.  It may not have been one of my fastest runs, but we got good mileage in, and we had fun.   That's one thing I want the East High kids to take away from their cross country experience. You can work hard running, but have fun too. 

My hip was a little sore from yesterday's fartlek workout and the downhill running in today's course.  I need to be careful, but it's nice  to be increasing the mileage bit by bit.

Ran on Jordan River Trail, same route as Wednesday with an extra mile added on.  Ran 31:55 going out and 29:52 coming back for a total time of 61:47. (does that add up?)  I felt a little sluggish, but I guess tired legs are expected as I get back into shape.  I don't think the downhill running helped me at all yesterday.  I've got a new sore spot near my tail bone.  I'm excited to get to the point where I can run without worrying that my body is going to fall apart at any minute. 

Got up very early to get my run in before cross country practice.  I ran the 4800 S to JRT loop, up 1300 W, to 5400 S, and then home.  I got out to a sluggish start, but who runs fast at 5 in the morning?  I was trying to run under 1 hour, so I really picked up the last three miles.  It pretty much felt like a tempo run.  My total time was 59:25.  My fastest on this course is about 56:30, so I have a ways to go.

When I am out running before everyone else in the morning, I really feel like I'm accomplishing something.  I feel like doing the things that normal people won't makes me tough.  Plus, it is so quiet that I can think.  That is the beauty of long distance running.  You get to spend a lot of time with yourself, so you'd better get to be your own best friend. 

I ran a progression run today with the East High team down at Liberty Park.  We warmed up by running to Collin's house to drag his butt out of bed and to practice. This gave us about half a mile.  Then we ran four laps around the outside loop of Liberty Park.  Each loop is half of a mile.  We were supposed to get 15 seconds faster on each loop. 

Loop 1: 10:52.7 (easy pace, maybe too easy)

Loop2:  9:53.3 (Oops! I caught the boys on this loop)

Loop 3:  9:30.98 (Another oops.  Now I'm getting tired)

Loop 4:  9:30.84 (Didn't have the stamina to pick it up, but at least I finished even. Stefan and Ben buried me on this one, finishing about 20 seconds ahead of me.)

Total time: 39:47  Next time I would start my first lap a little faster, and then stick to the progressions better.  Hopefully next time I will finish stronger.

Bill and I ran one more perimeter loop for a cool down.  8 miles total.

I had pretty dead legs today, so I felt like I was trudging through my run.  I ran 1300W to 7000S, up to 2700W, back down to 5400S and home.  It's a fairly hilly run.  My hip felt pretty good after a visit to the chiropractor yesterday, but my calf was starting to cramp in the last mile and a half.  I must not be drinking enough water.  If it's not my left hip, it's my right calf; if it's not my calf, it's my hip.  I'm falling apart!   Total time: 49:09.

PM:  1 hour on spinning bike

I met the East High team at Sunnyside Park.  We ran a 2 mile warm up on the grass.  Then, we ran 6 sets of three minutes on, two minutes off.  We finished up with a two mile cool down. 

I was tired today.  I had a more difficult time holding with the top guys.  I can't tell if I'm just really out of shape, or if they are in a lot better shape than last year.  Regardless, they'll make me better.  I'm happy my body held together for one more day.

I found out that I have strained my hamstring; not through running, but because I've been stretching it too hard as part of my therapy for my hip.  So, I guess I need to let it heal.

I jogged three miles easy with Carol and Carre after the Draper Days 5k.  My hamstring was pretty sore, but seemed to warm up as I ran.  It hurts more to sit on it than to run with it.  Hopefully, I'll be back in gear next week. 

I'm wondering if part of my problem is hydration.  Does anyone have suggestions for good drinks for re-hydration besides water or Gatorade?

Easy workout with East High team.  We ran the 2 mile loop around Sugarhouse park for a warmup.  Then we ran two miles of speed changes on the track, followed by a two mile cooldown around the park. 

I can feel the strain in my hamstring, but it's not as bad as last week. 

I ran from Liberty Park today. I warmed up with a grass loop around the park. Then, I met the East High team for a 5 mile run. We ran the last two miles of the Deseret News 10k, out to South Temple and back. We ran the 5 miles in 31:50. Then, I ran another grass loop around the park to give myself 8 miles.

Today I ran a threshold run on the treadmill. I warmed up for three miles (20:37) and then increased my speed to 10mph. Every five minutes I increased my pace .1mph. The fourth mile I increased my pace every .25 miles.

Mile 1: 5:58

Mile 2: 5:54 (I hit my watch about 1-2 seconds early)

Mile 3: 5:52

Mile 4: 5:44 Total time: 23:30.15

I cooled down two miles (13:53) Total pace for nine miles: 58:00

I watched Teren run the Deseret News 10k this morning, so I did all my mileage in Liberty Park.  I ran 3 1.5 mile laps around the park while I was waiting for him to finish.  After the race I ran 5.5 miles with Michelle for her cool down.  It was pretty easy pace, but that's probably not a bad thing after yesterday's tempo run.

I am very tired today.  I don't think I took very good care of myself yesterday in terms of nutrition, hydration, and rest.  I didn't run very hard yesterday, but I think the 3 a.m. wake-up did me in a little.

I ran at Valley park today for a fartlek workout.  I was mad to see that the dirt running trail that I like to run on is being torn up.  I hope they are not turning it into a basketball court. 

I ran a 15 minute warm up, followed by 2 sets of 5 minutes, 3minutes, 2 minutes with one to one recovery. (40 minutes total).  Then I ran home for my cool down.  (10 minutes).  I felt very sluggish.  Hopefully I will feel good again,soon. 

I met  Zuzana and Bethany down on the Jordan River Trail.  We ran from Millrace Park 5 miles south and then came back.  It was hot!  I'm used to running so early in the morning, that 8:00 was very warm.  Zuzana wanted to keep it about 7 minute miles because she is running a long run tomorrow and just finished Deseret News.  But, we got rolling at 6:40's.  Coming back we hit some 6:25-6:30's.  I felt pretty good until the last two miles.  My stomach started bothering me, but I survived.  I don't have the specific total time because I started my watch late, but I think it took us about 68minutes to run the ten miles.

A.M.   Easy 3.5 miles with East Cross Country team.  I pushed the baby jogger, so it wasn't very fast.  I was able to shake out my legs a little in preparation for a track workout tonight.

P.M.  I ran at the track tonight.  I wanted to do some faster repeats so that the 5k this weekend won't be a total shock.  I warmed up 2.5 miles and then ran 7 800's with a 400 jog recovery in between.   Then, I got lazy and didn't cool down, which I'll probably regret tomorrow.

1.  2:39.29

2.  2:39.01

3.  2:39.54

4.  2:39.38

5.  2:39.22

6.  2:39.20

7.  2:39.70

A.M.  I ran 30 minutes around Cottonwood Complex with the baby jogger as the high school kids warmed up.

P.M.  Eight mile progression run on the treadmill. 

Mile 1:  7:05.23

Mile 2:  6:47.67

Mile 3:  6:40.78

Mile 4:  6:33.81

Mile 5:  6:25.80

Mile 6:  6:18.72

Mile 7:  6:08.78

Mile 8:  5:54.82    Total time:  51:55.61

A.M.  I warmed up for fifteen minutes.  Then, I ran 15x 1 minute on 1 minute off, trying to work on some turnover.  I felt really sluggish today.  The lunges I did yesterday made my quads sore.  Then, I cooled down 15 minutes.  Hopefully I can get my legs back before Saturday.