Emily's training blog

Inspired by Nan's amazing run at the 20k, I hit the track this morning for some 1000 meter repeats.  My goal was 6-8 at 3:30 with 1 lap recovery.   I warmed up two miles through the neighborhood.  I did 4 200's to get some turn over going.   I ended up doing six repeats at 3:27-3:29.  I was very even.  I started to struggle on number six and had to negative split to hit the time, so I thought it was time to call it good.  Let's see . . . Nan ran an entire 20k at about that pace . . . Yep, still lots of work to do!  I cooled down a mile on the track, and then ran home.

It felt cold this morning.  I ran in a short sleeved shirt, and didn't warm up until the sun came all the way out the last two miles of the run.  I wish I had worn a long sleeved shirt. 

I just had time for eight miles before taking Cole to his pre-school orientation. (My baby's growing up!)  I ran 4800 S to river trail, over to 1300 W and back to 5400 S.  I didn't like the big hill today!  My legs were pretty tired from yesterday's track workout, so I tried to take it easy.  I hate those days when even though you are running easy, your legs are still heavy and sore!  I was glad I had my IPod today.   Motivational song of the run:  I Like It (Pitbull and Enrique Iglesias)  Now everyone reading my blog is singing it in their head and will be for the next week!

So, I've been a bad blogger.  I just get busy, and then don't want to catch it up.   I know if I stay consistent with reporting my workouts, my fitness will improve faster.  

So, for the last couple weeks I've struggled with a nasty sore throat/cough, and some plantar/achilles issues.  I've been able to run, but have been sticking around 40-45 mpw . . . enough to maintain, but not enough to build fitness. 

The whole family drove up Friday morning, arriving at about 3 in the afternoon.  I went for a four mile shakeout run, and then we went over to the expo to get my race packet.   We found a pasta restaurant for dinner, and then chilled at the hotel.  The kids were better than the night before Top of Utah, but Lily was still up quite a bit.   Thankfully the race started at 9 instead of 7 in the morning.

The morning of the race was beautiful.  It was sunny, clear, and calm; perfect running weather.   I warmed up with a woman named Sue,who has run this race several times before.  We ran for twenty minutes and stretched.   The field seemed to be mainly comprised of local girls, though they were very fast Idaho ladies.

I went out with the leader the first mile (Nothing ventured, nothing gained, right?)  I didn't know that I was rubbing shoulders with Tera Moody until after the race.   I started to drop off after a 5:18 first mile.   2nd and 3rd place caught me going up the nasty hill after mile 1. 

The race flattens out, and runs along a ridge line.  It is a very pretty course.  Another girl came up on me before the 2nd mile, and we traded places back and forth for a while.  The two mile was not in the right place, because I was over 11:30 at mile 2.   Fourth place pulled away a bit before the downhill to the finish.  I have run the race enough to know that you're not going to catch anyone down that hill.  I tried to close the distance before the hairpin turn up to the finish line, but couldn't .  (Should have kept closer earlier!)   I crossed the line in 17:35.   I wanted to finish under 17:30, but am still pretty happy with the improvements over the last couple of months.   I mean, I was running over 19 minutes two months ago. 

I cooled down 30 minutes with Sue and Tera.  It was fun talking to some fast ladies, and meeting a top 5 finisher from the 2008 Olympic Trials. I'm always amazed how friendly and humble such amazing athletes really are.  

After the meet we drove up to Eagle to coach the East High cross country team at the Bob Firman Invitational.   I spent another 3 miles running around the course, which was not good for my achilles tendon.  The course was very uneven!

It was definitely a crazy weekend.  My kiddos did very well considering how much time we spent in a car or on a race course.   Next up is the Des Moines Half Marathon on October 17th.  This one I get to run without the kids, which should eliminate some pre-race stress!!

After a very sore achilles and arch from the weekend, I made sure to ice a lot and slept with my boot on last night.   It seemed to help, because my foot felt somewhat better this morning.  Still, to play it safe I ran on the treadmill (no hills, no uneven surface).   I was mad because most of the treadmills need some sort of maintenance work done.   I pay a membership fee, the least they could do is keep the equipment working!   I just ran easy, and amused myself watching the . . . uh . . . "flamboyant"  guy in front of me watch himself in the mirror while he worked out.   He had to frequently check that his muscles hadn't disappeared, and every 15 minutes or so had to fix his hair.  I will admit . . . he was definitely prettier than I am!   I felt pretty good after a busy weekend, and the achilles seemed to warm up pretty quickly.   I'm just trying to stay in one piece until my race in 3 weeks.  I mean, I've already paid for the plane tickets to Des Moines, so I'm going to run no matter what!

My achilles and foot felt pretty good after another night with the boot on.  Looks like I'll be able to keep it under control.  

I warmed up for 15 minutes running to Valley park.  I borrowed a fartlek workout from Nan (thanks, Nan!) and ran 1-2-3-2-1 with 1 minute recovery and a 2 minute recovery after the three minutes.  I ran three sets.  Then I ran a 15 minute cooldown back to my house.  

I can't believe how warm the weather still is in almost October.  I guess I should take advantage of it while I can.  I hate running in the cold!

Missed running yesterday. Kids were up when I usually go, so I promised myself that I would do an evening run.  Got back from High School cross country meet later than I counted on. Then, it was dinner and bedtime for the kids.  My achilles was hurting from running around on the hills at the cross country course.  Basically I lost my motivation and called it a day.  

So, two runs today.

A.M.  4 mile SLCC loop.  Felt a little low energy after the first mile and a half.  Then I realized I hadn't had any water before I ran.   Felt better towards the end.