Emily's training blog

Got my long run in today since my family is going to Pineview Reservoir tomorrow and I don't want to hold them up while I run. I was tired from our trip to Antelope Island yesterday. My first mile was an 8:02. I ran 4800S to the river trail. I made it a mile past Gardner Village, took my gu, and came back. First half 7:16 average. Total time 7:05 average. I could have used one more gu. I was hungry the last two miles. Now, I'm going to go Zumba with my sisters-in-law. Should be fun.

I am so glad all the hard stuff is over this week!

I am notoriously bad at running recovery paces. I fixed that problem this morning by loading Myles into the baby jogger and taking him running. It is impossible to run fast pushing a baby jogger. I enjoyed my time with my little buddy. He even entertained me by singing "Let it Go" for the last mile. I originally planned on a couple more miles, but decided to keep it easy and short. There is plenty of time tobuild the mileage over the coming weeks. As it is, this was my first week above 65. 8:07 average.

I thought that I would hit the track today since I have had two rest days. I figured I would feel pretty good. I warmed up 3.5 miles. I decided on 4 x 1 mile repeats with 400 m recovery. The goal was to make it through all four. I think mile repeats are one of the hardest mental workouts for some reason. I got poured on during the last one. I thought I could hit around 5:45. I ran 5:44, 5:43, 5:40, 5:38. I didn't get a very long cooldown. I'm hoping to go run a few more miles later, but it might not happen with the continued family reunion. We'll see.

My hips were feeling yesterday's track workout. I didn't stretch at all afterwards. I also started to energy crash a bit the last 3 miles. I made it. It was not the most pleasant run ever. I ran 4800s around Murray Park and back via river trail.

Can I hit 70 this week? Hmmmm . . .

Another recovery day. My hips felt a bit better this morning. I ran out to 3500 s and then to the river. It's not my favorite part of the river trail. I was glad I eas armed with my trusty pepper spray. I got off at Millrace Park and then took an extra lap through the neighborhood. 7:06 average. Tempo run tomorrow.

Great Britain's Jo Pavey is my hero of the week. 40 years old and a Commonwealth Games bronze medalist. Age is just a number. (Tell my eighty year old hips that!)

80 minute run. 20 minute warm-up. 45 minute tempo. 15 minute cooldown. 7.51 miles for tempo. 6:00 average. Treadmill.

What a perfect morning for a run. There's just the slightest touch of fall in the air. I really enjoyed running this morning. I didn't feel too bad after yesterday's tempo. My endurance is improving. Plus, I had a brand new pair of asics running shorts thiss morning. They are flourescent yellow and very comfy. I love them. New running clothes makes running fun. I spend more money on workout gear than I do regular clothes.

Costco run extended to 6200 S and back on the canal road. 7:04 average.

Awesome long run this morning with Jenny, Devra, and Allie. We ran the Big Cottonwood Trail up to Wasatch and came back the same way. We traded "butt" stories to pass the time. This is a pretty challenging course full of rolling hills. I was excited to feel way better than the last time I ran on this course. We ran 7:34 average out and 7:09 total average. We got booking, which was mostly my fault. I wanted to be done.

Jen's husband made a guest appearance in his undies. I think Devra was embarrassed.

So, I'm trying to plan out the next couple of weeks. I plan on starting a cut back in preparation for TOU half. But, I don't want to cut too much too early. I'm debating on whether to run the Dart Challenge 5k as a tune up. I'm a lot closer to sub eighteen shape than I was five weeks ago. Hmm . . . what to do?

I'm happy to hit seventy this week. I'm still building up slowly. I'm glad I have plenty of time.

Very early run this morning before youth conference. I didn't want to run in the dark so I ran on the treadmill. I was not really ready for a workout, but it may be my only chance for the next couple of days. I don't know what running will be like on our trip.

I ran a modified workout of a progression run with 10 x 1 minute strides thrown in. The pickups were also progressive. I started at 8.0 miles per hour and finished at 9.7 mph. My strides started at 10 mph and finished at 11.0 mph. I did one every five minutes after warming up.

It sounded eady, but turned out to be challenging. My last two miles were undet 6:00 average. Easy running for the next couple of days, getting in what I can.

Ave. Pace: 6:38

I am at Camp Timberlane for Youth Conference. I told Teren I would come with him. It cuts into my training a bit, but some things are more important than running. We woke up at six and decided to go trail running. I wanted a nice easy run. A mile in, I knew something was off. I couldn't catch my breath even though I was running slowly. The trail was nice and the view was beautiful, but I was dying. I told Teren that I thought the altitude was getting to me. He said, No. It's just the uphill." I called it good at eight miles. 8:11 average.

Later, I asked the man who runs the camp how high we were. I thought around 7000 feet. We were at 9500 feet. That explained a lot.

I wish I could add mileage for the constant activities the rest of the day. Hiking, obstacle courses, Capture the Flag, Partner Tag . . . We kept going all day long. I can't believe how much energy teenagers have.

Another nasty altitude run. I did feel a bit better. A little less like my lungs would explode. We tried a different trail that was a lot more rugged. We could see where bears had been along the trail. Comforting. The trail was supposed to hook upbwith the upper trail we ran the day before. It didn't. We spent ten minutes scrambling up the side of the mountain to reach the trail. We ran back to the road, then climbed back to the camp. It was a steep climb. 8:32 pace. Yes. Very slow.

I would guess after a few weeks my lungs would adapt to the altitude. I have tons of respect for anyone who can actually train that high.

Another busy day. We went to Starvation Reservoir and swam. We rented a water trampoline, which was lots of fun. It poured rain. I froze.

I opted not to race this weekend, so I can keep my miles up a bit. I ran a fartlek workout this morning. I wasn't sure how I would feel after the last few days of camping fun. I decided to break in my new flats. They felt great. They have a slight bit more cushion than my old flats. I warmed up 15 minutes and then ran 1-2-3-4-5-4-3-2-1 minute intervals with 1-1-2-2-3-2-2-1-1 minute recoveries. I felt great. Like I was at sea level. Oxygen is a good thing when you run. I ran 6:44 average for the entire run, with the 40 minutes of workout at 6:30 average.

Nice run with Jenny, Allie, and Devra. I had tired legs after yesterday's workout. I was glad for the company. Last week's seventeen felt easier. 7:14 average.

It took a few miles to get rolling this morning. I could feel the last two days. But, 10 miles is doable. It's funny that the more in shape you get, the longer it takes to warm up. I feel decent after about six. I ran 1300W to 6200 S, to 2700 w, and then Costco loop. 7:12 average. It is time to taper and get fresh for TOU Half.

Warmed up three miles and ran a 3 mile tempo run. 6:04, 5:56, 5:46. 17:46 total time. I cooled down 2 miles. I'm feeling pretty good and excited to race.

It's inevitable that the week of a big race someone in your house gets sick. Teren has the start of a head cold. So, of course I'm going to be worried all week that I will get it too. Time to pound Emergen-C and pray to the running gods for their mercy.

Running in light summer showers is so enjoyable. Running in freezing spring downpours is not! I'm glad today was the former! I started a little bit sluggish, but warmed up after four miles instead of six. I'm starting to feel recovered. Now the goal is not to go too crazy as my legs start feeling fresher. Time to hide the garmin and pull out the baby jogger! 6:56 average. Feeling spunky!

Not a fun run this morning. It was super windy. All ten of my intervals were right into a headwind. I warmed up two miles and ran 10 x 1 minute on/off and then finished the loop for 7.5 miles. Legs feel good, but I was a little sluggish. Two more easy days to worry about getting sick. Cole is sick now.

7:03 average

Can't say I'm feeling super fantastic. My legs feel great. I just feel lethargic for the first few miles of my run. I feel pretty decent after about three miles. Why is it youstart to doubt yourself during a taper? I worked on positive imagery and self talk through my run, reminding myself to run confidently and relaxed. I've put in the mileage and workouts the last eight weeks for a good race. I'm ready. Now to focus on controlling the things within my control, and letting everything else go.

As the very wise Taylor Swift would say, "Shake it off!"

And ending on an exciting note: I received an elite entry into the Monumental Half Marathon in Indianapolis on Nov 1! It's five weeks before the marathon which isn't optimal timing, but it was the best race option and should be lots of fun.

SLCC loop with my little stroller buddy. Pushing the stroller uphill into the wind is hard. At this time tomorrow I will be DONE! I hate waiting for races. It makes me antsy. The one time I ran TOU, I ran 1:19:28. My foremost goal is to beat that time. At the time, I was averaging 45-50 miles per week. So, based on mileage alone I should be faster, right? Here's hoping conditions cooperate tomorrow!

I fell a little short of my goal of 1:29:30. Apparently, my speed from five years ago trumps my higher mileage now. But, I am encouraged and happy to see some progress. Week 13 post injury. 14 weeks to CIM. Here's hoping I have enough time to get to where I want to be.

This weekend was like a college road trip with Jenny, Devra, Allie, and our token male Noah squeezing into Allie's Subaru and sharing a tiny hotel room. I haven't laughed that hard in a long time. Running friends are the best friends.

Race morning: I was nervous about the weather with the downpour the night before, but we had perfect, cool, weather. I didn't sleep very well the night before, but that doesn't bother me too much. We warmed up two miles in the canyon, and soon we were off.

I felt like I was immediately pushing really hard. That feeling never went away, but I wanted to stick with the leaders and use those downhills to my advantage. But, it felt tough. I was with Devra and Merilee Blackham all through the canyon.

Merilee and Devra pulled away in mile 7. I admit to losing it a bit mentally at this point. My stomach was hurting, and six more miles seemed like forever. I wish I would have stuck closer. Once I was on my own, I settled a bit. Jenny is a hard closer so I knew I couldn't get too complacent.

I woke up again at mile ten and mentally re-engaged. The most encouraging part of the race was feeling pretty strong still in the final miles. I used the men around me to keep charging on. The uphill mile from eleven to twelve was much stronger (for me) than in the past. I was able to find a final gear for the last downhill ( thank goodness!) mile. I finished in third at 1:19:38. Pretty decent progress over the last five weeks.

Splits: 5:51, 5:57, 5:58, 5:59, 5:45, 5:46, 5:58, 6:15, 6:18, 6:13, 6:21, 6:40 ( uphill mile. fast for me!) 6:01, :39.

It may have been smarter to run more conservatively, but I wanted to put myself in the hunt. The fitness is starting to catch up. 2 mile cooldown.

Jenny shattered her pr with a 1:19:52!

I slept over nine hours last night. I was exhausted from all the weekend fun. After I dropped Cole off for his first day of second grade I went to the gym for an easy treadmill run. I've got some fatigued legs woth some sore spots, but I'm really not too bad. Nothing like Des News last year.

Today starts double runs for me as I increase my mileage. I will start with doubles on Tuesday and Thursday and we will see how it goes from there. It should help in the mornings to run a little shorter. I need to be back to take kids to school.

I still have fatigue in my hips, but otherwise I feel pretty good. I ran 1300W to the River Trail at 7000S and back at Millrace Park. 7:03 average.

PM: 4.8 miles. I don't love second runs. 7:24 average

AM: Short run. Double day. 5.3 neighborhood miles. School traffic is horrible. Nobody watches out. 7:16 average. The weather was perfect this morning.

PM: I thought I would feel terrible. I couldn't go run until 6:30 tonight. I hated waiting all day. I actually felt really good. Especially for five days post race. Your body is definitely more warmed up in the evening. It also helped that I had a brandnew iiPod shuffle! Good music makes the run enjoyable. 6:48 average. I may regret that pace tomorrow.

I originally planned to do a workout this morning, but I ran too hard last night, so I will wait until tomorrow. It will probably be somewhat short with a return to full workouts next week. Just being cautious, even though I'm feeling pretty good.

9.2 easy miles just to round out the weekly mileage.

I took advantage of Teren being home for a little change in scenery. Does anyone else experience a little mental crash the week after a race? You ride a race high fora few days and then all of a sudden hit a weird low? That's how I have felt since Wednesday. I'm sure I'll perk up. It's a familiar cycle. But, as of now I'm dreading the eighteen miles looming over me tomorrow.

Anyway. Workout. I went to Cottonwood Complex for hill repeats. I warmed up three miles. I did a two hill loop. Bessie, jog, Miranda, jog, repeated five times. Each loop was about .9 miles. Bessie is a 500 meter hill, Miranda is a 300 meter hill. I finished the hill circuits in 6:55 average and then jogged another mile along the perimeter of the park. The soft surface felt nice on my pounded legs. The hills were really hard. I forget how tough cross country really is.

I was so trashed on this run today. I was dizzy, thi. ty, and my legs felt terrible. So, I cut from my planned 18 to 15. I could have pushed through, but saw no benefit. I realized too late that I dugI' myself into a bit of a hole this week. On paper, the training doesn't look too bad, but my body tells another story.

A couple of indicators that I'm not recovering properly: No appetite and rapid weight loss. When I train well I am ravenous and eat everything in sight. When I overtrain I'm not hungry.

Insomnia. When I'm training properly I sleep well. I haven't been able to sleep in the middle of the night this week.

I felt really good early in the week, which was deceiving. Mid week I started to crash. I wasn't as recovered from the race as I thought. I need to be smarter. Sometimes I make rookie mistakes even though I'm a veteran runner.

I'm glad I had Jenny there to pull me through the run. I need to focus on recovery this weekend. Mostly I need to sleep and eat a lot.