Emily's training blog

I warmed up to Millrace Park and ran 20 x 1 min on/off.  I ran on the loop by the dog park, and switched directions every 10 minutes.  My hips are pretty sore, so I didn't want to pound on the track.  I like this workout for getting some turnover, but still maintaining decent mileage.  I'm not sure how fast I was really going, since I felt pretty good the whole workout.  I'm trying to maintain some mileage, but still get ready for Murray 5k on Thursday.  Lots of stretching and foam rolling for the next couple of days.  

It was a nice morning and a pretty run, but I felt terrible!  I had an energy crash with about 2 miles to go.  I felt super slow, and yucky.  Here's hoping Thursday is a better day!  I need to focus on some rest and recovery.

I'm feeling marginally better than yesterday.  My hips and hamstrings are still pretty tight, though the stretching/foam rolling seems to be helping.  They just don't want to fire because they are so fatigued.  

I jogged 2.5 miles over to the track and ran 2 miles of speed changes.  (total time for the 2 miles: 13:34)  Afterwards I jogged home.  I was really hungry again by the end of my workout, despite eating before my run.  I also need to concentrate on fueling well.  Nursing and running burn a lot of calories.  Running will go better when I'm finished nursing the baby. 

I was nervous for this race, because I knew it would be a better measure of my fitness than Taylorsville Dayzz.  I was disappointed  that there wasn't a stronger women's field, because I wanted to really race and hopefully get pulled to a good time.  But, I'm still pretty happy with the outcome.  The last time I ran this race (non-pregnant) I ran an 18:21, so I wasn't too far off .  However, I do keep remembering 10 years ago when I ran this race for the first time and ran a 17:10.  Those were the days!

I warmed up three miles.  The rain cooled things down a bit, but made it humid.  I went out in a 5:53 for the first mile.  After the turnaround, I found myself alone, 30 seconds between two different men.  So, I spent two thirds of the race running by myself.  That made it difficult to push.  I went through the 2 mile in 5:54.  I knew it would get tough maintaining my pace up the hill to the park.  The three mile said 6:10, but then the last .17 was 31.  I think the mile three mark may have been off.   I don't think I can really finish in a 62 quarter pace.  Overall time was 18:29, which sounds so much faster than 18:30.  One more small step forward in improving my fitness.  

 I cooled down three miles and watched Cole run the kids race. 

I went to the gym for a run and then Zumba.  Started to energy crash in zumba, even though I ate a gu in between my run and class.  I need to get these eating issues figured out.  Any nutrition advice?

5 a.m. sixteen miler.  I ran out 4800 to the River trail, past Gardner Village and back.  I felt pretty good this morning, though it was a little humid.  The wind kicked up just as I finished, so I went at the perfect time.  I'm sure I'll be ready to crash in a couple of hours.  

Another very early morning.  I think I actually started before 5.  I went over to the club so I could finish before Teren went out on his run.  As my mileage increases, it becomes more difficult for both of us to get our workouts in before he goes to work.  I kind of like it better in the fall when he runs on his lunch break.  It gives me more time in the morning.  I guess I need to hire some babysitters on some of these mornings.

I warmed up 2 miles.  Then, I ran a 45 minute tempo run.  My goal was to ease into it and make it the entire 45 minutes.  I started at 9.6 mph, and increased .1 every 5 minutes.  The first 15 minutes was nice and relaxed.  In fact, I felt great the entire first half hour.  the last 20 minutes was run under 6 minute pace.  I finished off the last 2 minutes under 5:40 pace.  7.43 miles in 45 minutes.  I ran 7 miles in 42:34, so 6:05 pace.  Of course, because it was a treadmill run, take the times with a grain of salt.  It should help my turnover to go a bit faster, though.

 I cooled down until I hit 11 miles.  When I got home I did some one legged squats and some lunges.   

Rough start to the run.  My hips were so sore and tight, that I hobbled like an old lady for 2 miles.  Then, Emily got her groove back.  I felt pretty good, despite the soreness after that.  My aerobic capacity is rapidly improving.  Now, if my strength and speed would just catch up. 

I got a much better night's sleep than I usually do.  Nine whole hours!  I usually run off of about 6.  I think if I got better sleep, I would recover from runs better.  I miss the days when I would take a 2 hour nap in the afternoon, and still get 8-10 hours at night.  Not happening these days.  I'm not even out partying.  I'm just taking care of my kids day and night.

I felt sluggish today.  My energy really faltered at 7-8 miles.  I took a cliff shot gel even though I only had a couple of miles left.   

I warmed up 2.5 miles over to the track.  I did 4 x 200 to get some turnover.  My goal for the workout was 6-8 x 1000 with 400 meter recovery.  I wanted them around 3:30.  However, as long as I was hitting under 3:35 I would continue to do them.  I really wanted to hit eight of them.

This workout was tough.  It was hot and humid.  In addition, I had to dodge the football team.  The managers had kindly set up water in lane 1.  Thanks so much!  

Times: 3:27, 3:28.8, 3:28.9, 3:30.8, 3:29.4, 3:31.4, 3:30.8, 3:34.8.  (I may have done one too many.  My legs were shot by the last one.  

I just cooled down home.  My legs are so tired now.   

Just enough easy running at Liberty Park to give me 65 miles for the week after my long run tomorrow!

This week has definitely been a mental challenge.  Thursday's 8 x 1000 was really tough, and I was still feeling it this morning.  Last night, Teren and I drove an hour and a half to have dinner with the young women from church at Girl's Camp.  After dinner and a devotional, it was already 10:30.  All I could think about was the 17 miles I needed to do today.  In hindsight, I probably should have just taken my camping stuff and slept up there.  Then, I could just get up and run in the Huntsville area, which would have been a nice change of scenery.

 So, after a late night, I was dragging a bit.  I ran out 1300 W to 104 S, right by the Jordan River Temple.  Then, I ran up to 2700 W.  When I turned onto 2700 W, I picked up the pace for a few miles.  I had to add a loop through the neighborhood to get 17, because the actual course is only 16.  Miles 15-17 were pretty tough.  

 I'm trying to stay focused, which is tough with three kids.  I know that I need every quality training session that I can get, since I'm still regaining fitness.   I keep telling myself to stick with it; that the long term focus is next year or even the year after.  I'm happy to be done with this week, and happy I didn't give myself excuses. 

This is the week that I start throwing in some double runs.  I wanted to front-load this week, and then start backing off a bit on Thursday.  I'm running the Draper Days 5k, and then Deseret News Half Marathon.  I didn't want two weeks of lowered mileage, so I'm planning on keeping this week in the 65-70 range.  That might mean a sluggish Draper Days, but I'm trying to keep the marathon as the major focus.

AM: 4 miles easy.  I forgot what it was like to only run for half an hour.   

 PM:  I wanted a workout somewhere between a tempo run and intervals.  I decided on 3 x 2 mile repeats with half mile recovery in between.  I warmed up three miles before the workout.  

12:00.3, 11:47.2, and 11:40.7  I cooled down until I hit 11.  

2 more long days.  I can do this.

AM:  1300W to 7000S to river trail and up 4800S.  Even though I felt slow, I ran this route almost two minutes faster than last week.  

PM:  I resisted the temptation to take a Zumba class instead of going running.  My legs are tired, but seemed to perk up a bit after about 25 minutes.  It was nice and overcast.  The lightning started flashing during the last five minutes of my run.  I'm glad that I finished before the storm hit.

One more hard day! 

I warmed up 3 miles over to the track.  My legs are so tired.  I ran 20 x 200 on/off.  I ran 38-39 for all of them.  My overall time for 5 miles was 34:49, which was about 11 seconds faster than last time I ran this workout.  I cooled down 2.5 miles back home.  Crawling would have been faster.  I am in desperate need of an ice bath.  I am seriously debating whether to run this afternoon or not.  

I was crashing by the end of my cool down.  I've been struggling with maintaining enough caloric intake.  I feel like I'm eating constantly, but running and nursing burn it all up really quickly.  How do all of you high mileage runners maintain enough energy?  Do you just eat all day long? 

My legs were slightly recovered today.  Hopefully I can get some bounce back by Saturday.  4100 S to River Trail.  That's all I have to report.

I had more spring in my step today when I ran.  I love the 6-7 mile distance.  It's just long enough.  I enjoyed my morning run, and am feeling a lot better about running a race tomorrow.  Then, three days recovery running until Deseret News Half Marathon.  I'm an early riser, but even I am dreading getting up that morning!

I'm pretty happy with how this race went.  Of course, I always want to do better.  Isn't that how all runners are?  I'm especially happy that I kept my mileage up this week.  I know that I have a ways to go to be considered high mileage. but my consistency is improving.  I'm glad to see my fitness improving.  

I warmed up 3 miles with Allie and James.  I'm really nervous and chatty before races, so I'm sure they got an earful.  The race started about five seconds back from the actual start line.  What is up with that?  It funneled down quickly.  It was kind of a hairy start.  I got out quickly with Devra, and we traded leads through the first two miles.  We went through the 2 mile in 11:10.  I thought I had sub-18 in the bag.  However, the last mile is a long gradual uphill.  I lost a lot of time.  Devra pulled ahead shortly after the two mile, and I didn't match her.  I admit to getting complacent in the last mile.  Though, I was definitely feeling the pain.  I was kicking myself when I hit my watch at 18:01 for the finish.  I could have broken 18 without the mental lag.  Something to work on next time.  

Devra and I cooled down three miles.  Then, I watched my little guy, Cole run a blazing 10:43 mile race!   He tried so hard!  When we went to awards, I got left out.  My chip didn't register at the start.  So, they didn't have an official time.  I claim the 18:01.  This actually happened to me a couple of years ago, too.

I'm thrilled with the improvements.  Deseret News will be a big test, but I'm looking forward to it!   

My legs were more tired than I thought they would be this morning.  I must have run pretty hard on Saturday.  Oh well.  I'll still be ready on Wednesday.  Now, I just want it to get here!  

I met Jenny at Murray Park.  We warmed up 2 miles and then ran 10 x 1 minute on/off.  We didn't go crazy, just enough to get some faster turnover.  Then we cooled down around the park.  

Stretching and foam rolling time! 

Easy pre-race shakeout run.  My legs feel pretty good.  My hips are still tight, but felt way better by the end of the run.  I'm ready for tomorrow.  Excited, but really nervous!!!!

I'm super excited with how the race went today!  It was a great step in terms of my progress.  However, it may be one of the more painful races that I have run.

I woke up at 2:30 and thought, "The hardest part of the day is over.  Getting out of bed."  I got ready for the race and fed the baby.  

At 4 a.m I was on the bus wondering why I was doing this, and wondering if it was too late to switch to the 10k.  

5 a.m:  Sitting in the middle of a dark canyon and wondering again why I was doing this.

I warmed up with a mile up the canyon and back to the start.  That was actually pretty incredible.  It was beautiful up there.  Of course, that was the last time I actually looked at the scenery.

 I got out comfortably, but got a little nervous when the first mile said 5:27.  But, I thought I would roll with it and use the downhill to my advantage.  

Mile splits:  5:27, 5:42, 5:39, 5:37, 5:38, 5:31, 5:32, 6:06 (no more downhill,) 5:46.(back on!), 6:00.19  (feeling pain!), 6:13 (wheels came off.  holding on for dear life.)  13: 12 (last 2.1)  I was so happy to be done, and so happy not to get caught in the very long march to the finish line!  

I'm thrilled with my time.  I conservatively wanted to run under 1:20.  Of course, I'm so happy with the win.  And, I learned that if I go out too hard at St. George, I'm going to be in a world of hurt.  The last 3 miles were horrible today!  

I tried to cool down, but my 4 lovely blisters wouldn't let me.  Later I did about a mile of a hobble-jog.  I think I will be cross training tomorrow! 

So. Much. Pain.  My quads hurt so badly.  I thought that I would warm up a little bit on the bike and then try for an easy run.  I biked for 20 minutes, and then tried running.  No go.  The impact is so intense.  So, I got on the cross trainer for half an hour for 50 minutes total cross training.  I'll give myself four miles for it, just to keep tabs on what I am doing.  

I went from feeling elated over yesterday's run, to being worried about recovering in time to continue with enough marathon training to run well in October.  I thought that I would bounce right back.  Silly me!   I have ten weeks until the marathon.  A little recovery time shouldn't hurt, right?  

I stretched and took a 15 minute ice bath when I got home.  I felt a little better afterwards, but walking (especially down stairs) still hurts. A lot!  Any recovery advice out there?

I went over to the park by my house and ran for 20 minutes.  I was super slow, but my muscles did warm up.  Everything felt okay, besides the fatigue.  My left achilles tendon is very tender and didn't like the impact.  It's the opposite one from the one I tore.  I guess I need matching achilles owies.  About 2.5 miles if I'm being generous.

After running I went and took Zumba.  I lined up between the eighty year old woman, and the man on oxygen.  I tried hard to keep up.  I call 2.5 more miles for arthritic looking dancing.

I'm starting to feel a lot better.  I ran some grass loops in the park, and then finished up my run with a big loop through the neighborhood.  There's still no power in my legs, but at least it doesn't feel as if my legs are going to shatter with the impact.  My left achilles seemed to do a lot better than yesterday.  I had some booty lock going on in my right hip, but I actually feel as if I might survive the half marathon.  Right now my plan is just to increase the mileage over the next week, with the goal of a long run next Saturday.  Unless I start feeling amazing, I don't think I will start any harder workouts until next Monday.  I just want to be cautious.  

Hopefully, I can squeeze in some cross training later today.   

I ran a little longer run today.  I went out 4800S to the river trail and over to Winchester.  I ran up Winchester to 1300 W, and back to 5400 S.  I'm feeling better and better, but still not all the way back.  My quad muscles aren't killing me anymore, but my right hip was tight through the entire run.  Even a slight downhill is still not fun to run.  I never thought I would appreciate a little uphill running so much.

PM:  4 miles on the treadmill at the club.  Myles is now old enough to go to the gym daycare.  Yay!

I made it to six miles before the fatigue set back in.  That is better than yesterday, when I started to fatigue at 4.  I'm still very tired!  I'm jealous of those who are already back to doing workouts.

4100 S to river trail, back at Bullion.   

Cross training day.  I could still feel my achilles tendon this morning, so I decided to play it safe.  It actually felt pretty good on my body not to be pounding.  I was so bored, though!  I only made it 45 minutes on the elliptical.  

I did 3 sets of ecentric  calf raises in the morning, and again at night.