Emily's training blog

So, a month ago (two days before a half-marathon race) I sprained my ankle on a training run.  I swear I am the only person who can sprain their ankle running on a sidewalk!.  I landed hard on the ankle and strained a ligament.  It has been pretty sore.  Needless to say, I had to pull out of the race.  So, here I am building up once again.   A January marathon is out, so hopefully I will find one this spring.  

This morning I did a mix of cross training and running.  I did 30 minutes on the elliptical at levels 7-8. Then, I ran an easy half an hour on the treadmill.  I began at 8.0 mph and increased every three minutes.   I ran 4.25 miles, but I'll average the entire workout to 6.5.  My ankle is still a little sore when I start, but warmed up after 10 minutes.

So,  just as I hit the off button on my alarm, and was just about to turn over and go back to sleep, Lily woke up.  I went in and got her back to sleep, and then figured that I might as well go running.  (Thanks, Lily!)  I ran down to 1300 West, over to 7000 S, up to 2700 W, and then back to 5400S.   It was a rolling hill route.  My ankle still doesn't like hills or slanted roads very much, but it is hanging in there.   I ran the entire route in 51:00.  It was a pretty warm morning for the middle of November.  It was a bit breezy though.

I ran on the treadmill so I could do a fartlek workout this morning.   I warmed up 15 minutes, and then did 6 sets of 3 minutes on two minutes off.  I started at 10 mph and increased each interval by .1 mph.   I finished at 10.5 mph.   I felt a bit rusty on the fast parts, but at least the ankle didn't give me any trouble.  I finished my cool down to eight miles.   It was a good workout except for the fact that my stomach was giving me trouble the entire time.   The entire run took 54:00. 

Ankle, (or should I say foot ligament) flared up after Wednesday's workout.  I could feel it twinge every so often on the run.   An extremely windy morning left me feeling less than motivated to get out and run.   But, even a short run is better than none.   I didn't time the run.  I ran my standard SLCC loop and was very happy to be finished!   Time to change the negative attitude!

My son says "It's snowman outside!"   so I opted for my friend the treadmill for a hill run.   We live in a cul de sac, and somehow the snowplows didn't make it into the circle.   It was an icy, snowy mess getting out of the circle.   But, after that the roads (all .75 miles of them) were clear.  

I started at a nice easy pace and increased it every half a mile.  At about .9 mph the treadmill abruptly stopped throwing me ungracefully into the console.   I switched treadmills for the rest of the run.  Every ten minutes I upped the incline to 3 percent for a two minute climb.   I got 6 in by the end of the run.  At 8.5 mph the hills were pretty easy.   At 9.6 mph . . . not so easy!   It did help break up the monotony of treadmill running. 

As I ran, I despairingly watched the morning weather report on the news.   I am not looking forward to single digit lows on Thursday.  No turkey trot for this warm weather girl.  It might be time to move to Arizona.

I probably should have braved the outdoors this morning since the next couple of days are going to be so miserable.  But, I opted for the health club again.  Ishould be able to get outside this weekend when it warms up a little, and I don't have to run in the dark.  

I ran a pretty hard 9 mile progression run.   I started at 8.5 mph and increased .1 every five minutes for the first 20 minutes, every 4 minutes for the next twenty minutes, and every 3 minutes the last 20 minutes.  I decided to throw a mini-tempo run in and ran the last 2.5 miles at 10 mph, increasing every 5 minutes, and every .25 miles during the last mile.  I finished at 10.5 mph, and the final time was 58:30.  Some guy working out near me told me that I would be able to run away if anyone was ever chasing me.    Good to know!  

Decided to do a little cross training today rather than brave the cold and ice outside. I must say, the blizzard was a little underwhelming last night, though I'm glad that all my loved ones were safely at home. 

I rode my spinning bike for 1.5 hours.  I warmed up 15 minutes, and then did 15 sets of 3 minutes on, 2 minutes off.   I would do 3 minutes fast, 3 minutes climb, and 3 minutes of jumps, repeated 5 times.   It was a nice change of pace, and worked the quads well.   Plus, I watched The Bucket List while riding, so the ride went pretty quickly.   The best thing is that the baby stayed asleep through my whole workout!

I warmed up 15 minutes and then ran a 5 x 5 minute on 3 minute off fartlek workout.

1.  6:00 mile pace.  2.  5:52 mile pace  3.  5:45 mile pace  4.  5:38 mile pace and  5 . 5:30 mile pace.   I was going to run mile and a half cool down to round out 10 miles, but my stomach was cramping, so I stopped.  (and I haven't even eaten any turkey yet!)   Overall a good workout for Thanksgiving.   I am definitely thankful for a healthy, strong body, and the opportunity to get out for a daily run.   It's my prozac!   Happy Thanksgiving everyone!