Emily's training blog

I met Bill at Liberty Park for some long intervals.  The workout was 3 x 2 miles with half a mile jog in between.  My goal was to run them between 11:30 and 11:40.   I warmed up on the outer loop around the park for two miles and then did a couple of strides. 

The first 2 miles was 11:30.75.  I got out a little quick on the first half mile, but it is slightly dowhill.  Then, I settled in for the second half mile.  My third half mile is always the tricky one.  It seems that I go just a touch too slow before the kick to the finish line.

The second 2 miles was 11:32.   I ran even 5:46 for each mile.

The third 2 miles was 11:38.  I got out at 5:46 again for the first mile, but that third half mile slowed me down again.  I was 8:50 at the mile and a half.  I knew I had to kick it in.  I ran a 2:48 for the last half mile to barely squeak in under 11:40. I think I could have been a couple seconds faster if not for the kindergarten class crossing the sidewalk in front of me, and the car at the park entrance that drove right in front of me.  I had to slow down both times. 

I cooled down a mile and a half.  I was pretty happy with this workout.  It is a good preparatory workout for the marathon pace tempo runs that are coming up in the next few weeks.

I met Allie and James on the Jordan River Trail for an out and back run.  The plan was to run out to Gardner Village and back.   The trail was closed about a mile before Gardner Village.  We tried to climb over the barrier and continue the run, but a humorless construction worker insisted that we turn back.  So, we ran back to the beginning and then another 3/4 of a mile out.  

I felt pretty comfortable through 10-11 miles.  The last 4-5 got a little tough.  I was definitely feeling yesterday's workout.  We started getting a little faster and popped off 6:40-6:50 miles for the last 4 miles.   It was nice to run hard, but I was very happy to be done.  It was so nice to have running partners.  It made the miles fly by to have someone to talk to!   Now to baby my achilles and calf, because they are not happy.

My fifteen miler last week following a 2 mile repeats day sent my achilles way to deep into pain.  So, it was a rough week last week.   Mostly rest, some cross training, and a test run on Saturday on the treadmill.

I woke up this morning with my calf muscle spasming . . . not a good sign.  I got up and started moving around trying to get the blood flowing. I think that is the most difficult thing about an achilles injury . . .it's hard to get blood flow to it. 

After getting dressed to run, I hopped on my spinning bike and biked for 15 minutes to get the legs warmed up.  Then, I headed to the health club to run on the treadmill.  The treadmill seems much easier than the roads on it.   The first mile was pretty painful, but then it warmed up.  I started at 8.0 mph and increased .1 every half mile.  The last five minutes I increased every minute to finish up at 10.1 mph.  (a little tempo pacing.)   I hit 8.8 in an hour.  I was going to finish the last .2, but I hit some button on the treadmill accidentally that turned it off.  I figured I could count the last .2 from the morning spin.  

So, hopefully with lots of TLC this week I will make it to the half marathon this weekend.  I would scrap it and let my leg heal, but I've already paid for the plane tickets.  I'm sure I can run pretty well if I can stay healthy enough.  The key will be not pushing my foot too deep this week.  I hate my body sometimes.

It was  a beautiful, but cold morning.   My legs and hands never seemed to warm up.   I ran 4800S down to river trail and over to Bullion and up to 5400 S.   I love running on the trail on cold mornings and seeing the fog rise off of the river.  It was very Halloween-ish along the dirt path.  Happily, my achilles seems like it is going to hold up.  We will see when I do a speed workout tomorrow.

I was especially amused by the campaign poster for Shawn Bradley that I saw along 1300W.  It showed him from about mid-belly down.   I guess voters only come up to his belly button! 

My music got me motivated this morning (except for the fact that one of my ear-buds kept falling out until I realized that I had my earbuds in the wrong ears.).   I was particularly pumped up by Bon Jovi (You Give Love a Bad Name) and Weezer.   Anything to keep me moving along!

I wanted a final good hard workout before heading to Iowa.   I warmed up ten minutes, and then ran 9 x 3 minutes on 2 minutes off.  I was on the treadmill . . . still babying my achilles tendon.  It seems to be doing all right.   I started at 10.0 mph and increased every interval.  My last one was 10.8 mph.   Recovery was at 8.0 mph.   The workout felt good.  I felt like I got my heart rate up really well, but didn't feel like I overdid it.   I wanted 10 intervals, but my stomach protested after nine, and I barely made it through the 2 minute recovery before I went sprinting for the bathroom.   It didn't seem worth it after that long of a break to get one more interval in, and my husband was at home waiting to go to work, so I just left.