Emily's training blog

I was reading training blogs last night, and freaked myself out worrying that I'm not going to be ready for St. George.  It's kind of weird to care so much about something that started out as a fun little venture to get myself into shape.  The marathon is such a huge investment of time and training, that I really want it to pay off in a great race.  

My achilles is starting to feel better.  I could feel it slightly for the first 10 minutes of running, but it warmed out.  I warmed up 20 minutes over to Valley Park.  My workout was 3 x (1min, 2 min, 3 min, 2 min, 1 min) with (1-1-2-1-1-) recovery.  I don't think I was very fast, but it felt good to get some turnover, and I actually felt a lot better afterwards.  I cooled down until I hit 10.  I wanted 1-2 more, but had to get Myles to the doctor.  I may stick with fartlek for a couple more workouts.   

Jenny needed to do her long run today, so I decided to go with her to have a running partner.  It was tough.  I've only run 17-18 on my long runs.  20 doesn't seem like that big of a jump, but when I hit the 2 hour mark, my body stopped being efficient.  Slowing down the pace may be easier, but running longer time-wise means your body has to become more energy efficient for a longer period of time.  The first 20 miler is always a tough one.  Then, they get a bit easier.  We still averaged somewhere around 7:25 per mile.  I felt great until 16-17.  

I'm glad to have it done.  Next week I hit the Magna out and back.  Worst. Run. Ever.  But, great training for downhill marathons. 

Five easy.  It was kind of nice to have a laid back Saturday.  I went and watched Teren run in the corporate games "5k" (and I use that term very loosely!).  I got to watch Andrea run, too!  

Mileage goal for next week:  70.  Slowly, but surely I'm climbing higher!

I feel a lot better after a twenty miler than I did last week after the half marathon. 

My workout was abbreviated this morning.  I planned on 10-12 x 3 min on, 2 min off.  I warmed up two miles and started my workout heading south on the river trail.  I was in my third interval, right before Millrace Park, when a man jumped out and punched me.  He started yelling at me about getting his money.  I didn't  even know what to do, but was so glad when he kept going in the other direction.  I stopped the first person I saw with a phone and called 911.  After the police came, I just ran home.  I'm very shaken up, now.  But, when I get it together, I might try to head over to the gym.  I will post if I hear anything about the police getting the guy.  I hope they do.  That was the scariest thing to ever happen to me.  Please, please, be careful running out there.

Just went to the health club this morning to run on the treadmill.  Still freaked out by yesterday.  

I met Devra early at Cottonwood Complex for a tempo run.  We were originally going to run it on the Parkway, but changed locations.  My plan was 8 miles.  We ran a loop around the complex.  1100 E to 4500 S, to 1300 E, to 3900S.  It was a hillier route than I usually do for tempos, so I knew it would be slower.  I felt that if I could get in at least a 6:30 per mile groove, that would be good.  

I felt awful from the start.  I went through 2 miles at 12:56.  On pace, but I was already breathing really hard.  Then, the time just started to fall off from there.  I stopped at 4.  I was at 26:30 at that point, and felt like I was digging myself in a hole.

 I don't know what is wrong with me.  I just overall feel crappy; physically, emotionally, and mentally.  I'm just completely drained.  I wish I could pinpoint exactly what I could do to feel better.  Do I rest? or just push through?   And, how do I get to feeling excited and happy about running again?  or even just life in general?

Oh, this is such a happy post! 

Today was a much better day!   I felt like I should get back on the horse and try another workout.  I needed to get yesterday out of my head.  I warmed up 2.5 miles to the track, and then ran 4 x 200.  My plan was 5-6  x a mile in 6:00- 6:05 (10 seconds faster than marathon pace.)  I didn't want to stress myself too much.  I wanted a workout that I knew that I could accomplish.  I made 5 x a mile.  They were: 5:49.7, 5:52.9, 5:50.66, 5:53.25, 5:52.9.  My body seemed to like 87-88 pace today.  I know that fresher I could run in the 5:40-5:45 range, but I really concentrated on relaxing and staying under control.  I started to feel like I was digging deeper on the last one, so I called it good at 5.  This workout was more for my mental well-being than anything.  My recovery was 400 meters, which was usually around 2:20-2:30.  I cooled down 2.5 miles back to my house.  There is nothing like a good track workout to help the confidence.  

Running is so much more than just a sport.  I felt like I was actually healing, today.  I felt more determined than ever to make it to the starting line of the marathon.  This marathon is more than just another race.  It is the culminating event of a very long, difficult journey.  There have definitely been some setbacks this week, but I feel more capable today of overcoming them.  I'm excited again for this process. 

I went to Liberty Park this morning for some soft surface running.  I ran 3 laps in one direction, turned around, and ran 3 laps in the opposite direction.  Then, I ran through the middle of the park to find Teren and the kids.  It was a family affair this morning.  It's sad that everyone looks like a potential rapist to me, now . . . even the little 80 year old man watering his lawn.  I hope that wears out eventually.  I did, for the most part, feel nice and safe in the park.  Lots of people around!  

Devra came over to my house for a long run.  Originally, I had planned on running out in Magna.  However, I'm still nervous about isolated places, and Devra had to get to work.  So, we just ran from my house.  We ran a big rolly loop, out 1300 W, to 10400S, up to 2700 W, all the way out to 4100 S, over to 2200 W, and back up to 5400S.  Total time for the run was 2 hours and 20 minutes.  7:00 per mile pace.  I felt much better than last week.  I think Deseret News is finally leaving my legs.  It was a good negative split run.  

This week has ended much better than it started.   

I warmed up 2 miles and then ran an 8 mile tempo run, today.  I was tempted to wait one more day before a hard effort, but felt pretty good.  This is the hardest workout of the week besides the long run, so I think it is ok that I pressed hard.  

This tempo was progressive.  I wanted to ease into it.  6:23, 6:18, 6:08, 6:04, 5:59, 5:56, 5:51, 5:44.  The last 10 minutes were really hard.  Yes, this was done on a treadmill.  Total time: 48:19.  6:03-04 pace.  I ran a quick mile cool down.  Next week I will take it outside for a real tempo.  Allie and Andrea?  want some company?

I lost my voice this past weekend, some kind of weird virus.  I thought it would affect my running more, but I seem to be holding together all right.  My kids are happy that I can't yell at them! 

Okay, I lied.  This virus is starting to kick my butt.  I felt all right running today, just not very speedy.  That's okay, though.  It was supposed to be recovery.  I ran my Costco loop backwards, and added on up to 6200S, and back on the canal road.  There was a long gradual uphill for about 2 miles.  It was good practice for the long hill from miles 7-8 at St. George.

Last night Cole prayed that "Mommy's body would feel better."  Amen, Little Man! 

PM:  2 miles at East High's alumni fun run.  I chatted with Carol while Gene pushed Myles in the jogging stroller.  Easy 8 min/mile shakeout. 

I probably really needed one more day before running a workout, but I couldn't pass up the opportunity to run with Allie and Devra.  We met at Sugarhouse Park for a workout.  I wanted to run 30 x 1 min on/off.  None of us were feeling to fresh, so it got shortened to 20 x 1 min on/off.  I tried to keep up, but got a little flat on the last 4.  That's okay, though.  I'm sure I ran a lot faster with these girls than I would have on my own.  The uphill/downhill was good strength training, too.  Monday's tempo trashed me a bit more than I thought it would.    2 mile warm-up and 2 mile cool down.  

AM:  I met Jenny at Murray Park for our Murray Park/Wheeler Farm run.  I think this is one of my favorite runs.  I like getting on the soft surfaces, and there's enough variety that the run doesn't get boring.  Plus, Jenny is great company.  I really enjoyed this morning.  We ran 6.5, and then I finished with two more miles in Murray Park.  Runs like today are the reason that I run.  It was nice having such a pleasant run in the middle of a hard training month.  Everyone say "hi" to Jenny on her blog.  She has joined the fastrunningblog community.  More miles later!

 PM:  Well, the health club was a bust. I dropped the kids off at the daycare, and mounted my favorite trusty treadmill for a good 4-5 mile run.  I was running along and feeling good, jamming to my tunes when the daycare worker came to get me.  Myles was screeching away, and wouldn't stop.  So, I got a whopping two miles in.  I wasn't even warmed up yet!  If I pay 17 extra dollars a month on my health club membership, I would like to be able to use it.  Naughty baby!  I wish that I could reason with him and tell him, "Only 15 minutes more and mommy will be done."    Grrr!

Family park day again.  Teren runs while I watch the kids, and then I run while he plays with them.  It works out well, and is fun for everyone.  Plus, I got 8 soft-surface miles in before my big twenty miler tomorrow.  

I ordered some hammer gels, Recoverite, and Perpetuem from Hammernutrition.com.  I was impressed that I got my order 2 days after placing it.  Plus, they sent a huge bag of samples of their products . . . probably at least a good 30 dollars worth of products.  I was pretty impressed with their customer service.  It will be interesting trying them out.  I actually like hammer gels above other energy gels.  

I get to use my own bottles at St. George.  What do people like to use for fueling, and how often, during marathons.  I'm looking for some good suggestions.   

Magna 20 miler this morning.  I brought my father-in-law along with me.  He biked and carried my drinks and energy gels so I could practice taking them.  I thought the start was at 80th West and 2700S.  It is actually at 8400W.  So, we drove in circles a little bit.  We ended up starting at 5600 W.  But, I think we got the point of the workout.  We started with 10 miles out, running along 2700S.  It was a gradual uphill that wound around.  I kept heading toward the mountains.  Evenutally I found myself on the corner of 8400 W and 3100 S.  Then, I knew where I was, so I ran about 4 miles up 8400W, until we hit ten.  This part was all uphill and into a headwind.  It took me 76 minutes to run the first ten, and 65 minutes to run the second ten.  The six minute miles down 8400 W helped the pace out a lot.

 The happiest moment of my run was when I asked my father-in-law if I had 4 miles left, and he told me I only had 3.5.  Yay!  I used the Perpetuem drink every three miles.  My energy stayed up, and my stomach didn't hurt at all. But, I got awfully thirsty.  I think Perpetuem is more for fueling than hydration, so I will have to bring more water next time.  I may use Heed instead, and take hammer gels for fueling.  Heed is more of an electrolyte drink.  But, I did like that I didn't need hammer gels when I used Perpetuem.  I'll keep experimenting.  

I'm feeling ready to extend my long runs.  Today didn't feel like too hard of an effort until about 14-15 miles, with serious effort at 17 -20.  Good run, though!   

So, I thought that I would try the 10 x 800 workout that everyone always talks about.  I originally thought I would wait until Tuesday to do my track workout, but I just decided to get after it today.  After hammering the last 10 miles of my 20 miler, I probably could have used one more day.  Oh well.  It's done.  

I warmed up 2.5 miles and then ran 4 x 200 to get the legs turning over.  Ideally I would like to run these all under 2:45, but when I ran the 200's I knew that probably wouldn't happen.  I really wanted to get through all ten.  I thought that was more important than running a certain pace. So, as long as they were staying under 2:50, I would keep running.  

2:44, 2:50, 2:48, 2:46.57, 2:49.32, 2:49.28, 2:48.52, 2:49.81, 2:49.19, 2:49.19  (How's that for consistency on the last two?)   I found that for some reason I could close the last lap a lot faster than I could get out on the first lap.  I guess that's marathon legs!    I don't feel hammered now, just kind of flat.  I ran 400 recovery in between.  I took a hammer gel after 5.  I cooled down with about a mile run home.  

FYI:  When I was 22 I could run 10 x 800 in 2:40 with 1 minute recovery in between.  Those were the days!  Of course, I didn't run a 20 miler right before either!

Today was a big day.  I braved the Jordan River Parkway again.  I carried my trusty pepper spray.  I didn't see any scary people, but I almost pepper sprayed a dog that lunged at me.  That will teach people to follow the leash laws!  

I ran down 1300 W to Gardner Village.  There was construction on the trail, so I had to cross to the other side of 1300 W, and access the trail by running under the bridge.  This added about .25 to my run.  When I got home, I was at 9.75, so I ran around the neighborhood until I hit ten.  

I felt pretty good, except for sore hips.  I just need to stretch them out really well today.  I felt great after about 4-5 miles.  I've been using Recoverite after my runs.  It doesn't get rid of all the fatigue, but it does seem to keep me from feeling completely trashed after a hard effort.  It's disgusting.  But, it works.   

I ran really early this morning.  I wanted to be done before Cole got off for his first day of school.  First Grade!!!!  I can't believe it.  I decided to tempo today.  Lily has surgery tomorrow, so I don't know how the rest of the week is going to go.  

I warmed up 20 minutes, and then ran a nine mile tempo.  I practiced with Heed every three miles today.  No gus needed.  I felt really strong and under control today.  I attribute it to the recovery drink I have started using.  Teren just thinks I'm actually getting in shape.    9 miles:  54:33.  6:03-04 per mile.    1.5 mile cool down.   

AM:  8 miles of easy, mindless running at Vista Park.  My achilles and hips feel a bit pounded from yesterday, so I kept it soft.  The park is only about a half mile around.  I ran lots of laps.  I did finish with about 10 minutes in the neighborhood.  I got so hungry after about half an hour, even though I ate before my run.  Of course, I'm constantly starving lately.  Nursing burns an extra 500 calories a day, besides running.  I eat a lot!

 PM:  After spending most of the day at the hospital with Lily, I met up with the East High team at Sugarhouse Park for some extra miles.  I ran a loop of the park until I found them.  They were running hill sprints.  I got the privilege of joining them on this venture.  They were probably good for me, but boy did they hurt!  Then, we ran 15 minutes of firemen.  I finished with a jog back to my car.  There's nothing like running with high school kids to get your sprinting legs going!  

I met Jenny at Murray Park for our weekly Murray Park/Wheeler Farm run.  We covered many . . . um . . . "interesting" topics, once again proving that I can talk to Jenny about anything!  It was an enjoyable run, except for the constant stomach cramps.  I will not be eating a Nutrigrain bar before running again.  

Today I ran my longest run ever!  And yet, come race day I will have to run five miles more.  I know that I can make it through a marathon.  The question is:  how fast?  When I think about it as 26.2 miles, it seems daunting.  It's probably important to just take it one mile at a time.    I ran my temple loop, and extended to Costco for the extra mile.  I like when you get to the point in a workout that you know you are going to make it through.  Today that was about mile 17-18, where all of a sudden it seemed, not easy, but doable.  It's hard to explain, but I've noticed that feeling in the last few workouts I've done.  

 The marathon can't get here soon enough.  I'm so tired! 

AM:  It took me forever to warm up this morning.  I didn't feel like I was really moving until I was halfway through my workout.  My goal is to front load this week, so I don't have to back off mileage.  I'm racing on Saturday, but it's a really low key race.  I'm mostly using it to get a downhill tempo.  Still, I'm hoping to get a couple lighter days before Saturday. 

I ran a 3 mile warm up, and then did a ladder fartlek at Valley Park.  I ran 1-2-3-4-5-5-4-3-2-1 minute intervals, with 1-1-2-2-3-3-2-2-1-1 recovery.  It wasn't until the last 3-2-1 that I felt like I was actually turning it over.  Oh well.  The point was to get a little speed, but still have a workout that I can recover from easier than I would from a track workout.  I cooled down until I hit 12.  I'm planning on a few evening miles tonight.  

I ran from the Jordan River Parkway with Jenny.  We ran some rolly hills through the neighborhoods to Murray Park, and then came back on Vine Street.  We finished on the Parkway.  Some hills.  Some flats.  A little bit of everything this morning.  Ave pace: 7:20

PM:  4 miles  SLCC loop.  School was getting out, so it was very trafficky.  I actually felt pretty good.  It's weird how sometimes when you think you should be super tired, you actually run really well.  

3.5 mile warm-up followed by 20 x 1 min on/off at Millrace Park.I always got a little shot of adrenaline and ran faster when the dogs at the dog park ran after me.  I'm glad there was a fence between us.  I had planned on 20 x 200 on/off at the track, but I've been so tight in my hips and achilles that I decided to play it safe and run in my trainers.  I'll be wearing flats on Saturday.  I just have easy mileage until then.  Right now nothing feels like easy mileage!  2.5 mile cool down.  

AM:  Costco loop backwards, extended to canal road.  9.5 miles

PM:  5 mile zoo loop to 1300 S, back on 1900 E with East XC team.  I'm sure I annoyed Sarah for the whole 5 miles.  What is a good coach for?  It is hot at 4:00 p.m.  

I met Jenny at her house for an easy run through her neighborhood.  We looked at all of the fancy houses in Holladay.  Holladay is definitely prettier than Taylorsville.  It's nice to have a short day today.  

I ran the Emigration Canyon Half Marathon today.  I thought it would be perfect preparation for St. George.  My one goal was to stay under control and not be pounded at the end of the race.  The race climbs 4 miles from the golf course, and then drops down Emigration Canyon.  It finishes flat on Arapeen.  I wanted to get some good downhill.

This was a fun race.  It was small, but well run.  Everyone was friendly and supportive.  

I warmed up two miles before the race.  The first four miles I just ran comfortably, like in a long run.  I hit 4 in 29:52 before the drop down the canyon.  I just got in a groove.  I wanted to open up, but not force the pace.  I was hanging just under six minute miles.  At mile seven my stomach started to cramp.  It had been off all morning.  The next five miles got really bad.  I managed to hover within 10 seconds of pace, but my stomach was not feeling good.  However, I was able to pick it up the last three miles.  The marathon training is paying off.  I don't have mile splits, but I finished in 1:23:25.  So, I was under six minute pace for the last nine miles of the race. 

I only made it .6 into the cooldown before my stomach started hurting again.  I haven't been able to eat yet, so I'm wondering if it's some sort of virus.  I guess it was a good thing for me to have to run through, but I sure hope it's not a problem at St. George.  I didn't do anything differently before my race, so I'm hoping it was just a weird day.  

I'm feeling great for St. George.  I went into this race with extremely tired legs.  I did want a couple more miles this week, but that cooldown was not happening.  But, I want to hit 80's for the next two weeks, so I'm good.  

I took 2nd overall, Jenny took 3rd overall and ran a really strong race.  It was a fun morning!