Emily's training blog

What the heck? That wasn't good. Time for a little blog/ self analysis.

So, conditions for the race were less than ideal. 29 degrees, 20 mph winds. The einds were from the north, and we spent the majority of the race running north. I can't blame the nastiness, though. The first girl was 1:12. Course record.

I decided to be cautious to start. Maybe that was my mistake. I decided to pace with the 2:39 pace group, and then make up time over the second half.

The first 10k went perfectly. I settled in the group and went through the 10k at about 37:22. I felt fine. The group gapped me a bit when I grabbed water, and thensplit at seven miles. My wheels totally came off. I ran 6:20's to 6:30's the rest of the way. Mostly around 6:25. I could not break the pace. Even with the tailwind.

I made a pathetic and desperate surge to break 1:22. Really?

So, what happened? I think it was a mix of physical and mental.

It's no secret I have had a rough training block over the last four weeks. I have been sick twice, and strained my soleus. I haven't missed much training, but maybe training through these things has put me in a bit of a hole. Last week's longrun was brutal. Maybe an increase in iron would help.

I think racing in the last month of a marathon cycle is always tough. I came down in mileage this week, but still felt flat. I also have a hard time pushing out of a pace once I settle into one. Any good workouts for changing up a pace? I'm thinking a little AT/LT workouts might help. I think I need to incorporate some short turnover workouts in. I get really flat without some quick stuff.

So, what can I tweak these last few weeks? I know I'm more fit than this. Conditions were really hard, but that's no excuse. It makes me concerned for CIM. Thoughts?

I cooled down four miles. Aerobic capacity seems fine.

Recovery run today. I actually feel pretty good post-race. My arms are actually super sore, which tells me I was working harder against the wind than I thought. I'm writing Saturday's race off as a really expensive tempo run and moving on. I don't think it's the best predictor of my fitness. So, Onward!

Two high weeks and then it's time to taper!

AM: I kind of like early morning short runs. I stayed in the neighborhood and ran loops. Anywhere the road entered a neighborhood on one road and csme out on another road, I ran. I ran 7 different circles. 4.3 miles. 7:31 average.

PM: 10.2. I warmed up 20 minutes and then ran a fartlek of 15 x 2 minutes on

1 minute off. On the last mile I kept it up tempo for the

whole mile to run 6:17 for the last mile. 6:48 average.

Midweek mid-long. It's done. Nothing exciting to report. I was tired from last night's fartlek.

AM: Stiff this morning. And cold. SLCC loop extended. I tried to keep nice and relaxed. 8:05 average. I'm getting slower. :) 5.2

PM: 7.5. Down on the trail and back via Bullion. My Garmin died. That's a good thing!

This is my highest mileage week EVER. Provided I survive 22 tomorrow. Long workouts will make the mileage add up.

I warmed up two miles and ran 4-3-2-1 mile intervals with five minute jog/walk inbetween. The goal was to get progressively faster.

4mile: 24:26 6:06 average. A little fast.

3 mile: 18:11 6:03-04 average.

2mile; 11:58. 5:59 average. I got out too slow and ended up running a 5:50 mile to hit sub twelve.

1 mile: 5:55 And the legs were done.

I did a very short cooldown.

Beautiful morning run with two of my favorite running buddies, Jenny and Devra. I ran 4 miles before meeting my friends. Then ran 15 (or 16.5) with Jenny, and finished the last 1.5 with Devra. I felt "night and day" better than I have the last couple of weeks. I'm finally over all the illness and injury, and adapting well. I know training is more than one week, but I'm very happy with this week. I just ran my longest mileage week EVER! 7:00 average.

10.6 I'm feeling Friday/ Saturday. 5 big days to go! Of course the weather will suck. Almost there, though!

AM: 4.1 easy miles BRRR! 7:53 average

PM: I saw that the East High kids ran 30 x 1 minute on/off yesterday. I realized I hadn't run that workout in a long time. So, I ran it this afternoon. It went okay. It was pretty windy and chilly out, which I think slowed things down a little. I definitely felt springier during my fartlek workout last week. I warmed up fifteen minutes before the workout. I made just short of nine miles for the hour of the workout. Between 6:40 and 6:45 average for the workout. 6:55 average for the entire run. 11.1 miles. Cooldown was a .1 jog to my house. It was getting really dark out. My primary focus this week is my last long tempo. Today was a secondary workout for a little turnover.

13.2 for the midweek midlong. I had to run the extra .2 to even out my mileage. Halfway through the week! Recovery day and then the hard stuff.

It was cold, but not too bad without the wind. I actually enjoy my early morning recovery days. I actually stayed warm enough, except for my hands. They were cold even with gloves. I ran a couple miles through theneighborhood and then out 4800S to 700 W, to Bullion, to 1300 w, back to 4800S and home through the neighborhood. 7:40 average. Last long tempo tomorrow!

Tempo run. Last long one before the marathon. Last week I did my 4-3-2-1 workout at Liberty Park. Today I was stuck on the treadmill because I needed the daycare.

The workout went something like this:

Warm up: 15 minutes

10 mile tempo

1st 15 minutes: 9.6, 9.7, 9.8 mph. (Increase every five minutes)

2nd 15 minutes: 9.7, 9.8, 9.9 mph

3rd 15 minutes: 9.8, 9.9, 10 mph.

4th 15 minutes: 9.9, 10, 10.1 mph.

9.83 miles at one hour. Bumped up to 10.3 mph for the last .17

Right at 61 minutes for 10 miles. 6:06 average.

I cooled down 15 minutes.

Total time for workout: 1hour 31 minutes. 14.2 miles.

About 6:30 average for total workout.

For my next marathon cycle, I would like to run 12-15 miles for tempo work, and around 8-10 miles for track work. This cycle, I was 9-10 for marathon paced work and 5-6 miles worth of speed work. Longest run, 23, and highest mileage 87.

Last cycle I topped out at nine for tempo, 4-5 for speed, longest long run was 22, and highest mileage was 81.

Not huge changes, but incrementally, I have been able to handle more. I' m hopingmy fitness is enough to reach my goal. It's a little hard to know when my only marathon is an aided one. Undertrained is better than overtrained. I think I should be close to the OTQ if I run a smart race and conditions cooperate.

.

Yay! Longest run is done. I'm so glad I had Jenny on this cold, snowy day. We kept the run a little more relaxed than last week. Someone left Jenny a note under a bush. We laughed. Time to start cutting back. Almost there! My college coach would say, "The hay is in the barn!" 7:11 average. Focus for the next three weeks. Don't get sick. Don't get hurt. Dont pig out too much on Thanksgiving.

Easy 8.1 running with my buddy Katja at the gym. Katja told me that I am a "progressive Mormon " I'm not really sure what that means exactly. If it means that I am against being exclusive and judgmental, then yes. I might just be.

Sorry, for the religion post. I just spent the rest of the run thinking about what that meant, and if that's really how I would describe myself. Interesting perspective from a running buddy.

I warmed up 15 minutes and ran 3 x 3 miles with .5 mile recovery in between. I eased into it and tried to run faster each set.

Set 1: 18:23

Set 2: 17:55

Set 3: 17:38

I did this workout last year before St. George at the same point in training. I ran 18:35, 18:08, 17:46. So, I am at least at the same fitness level as St. George.

I felt great today. It's nice that my legs don't feel ready to fall off.

10 minute cooldown.

Easy afternoon run. I missed my morning shakeout run. It makes a difference. My legs were pretty tired from yesterday. Have I mentioned how awesome my in lawsare to watch my kids while I train? I really couldn't do this without them.

7:23 average.

Early morning run through the neighborhood. It's my criterion course. Also known as, "Stay where the street lamps are." It was a little chilly, but not terrible. I really enjoyed myself. It's so peaceful when you're the only one out on the streets. Except, I did see a 12 year old boy from my neighborhood riding his skateboard around at about 5:45. Kind of strange.

Slowly, but surely my legs are coming back. 7:27 average

Not the world's best workout today. I forget how sluggish you can feel during a taper. I mostly blame it on not being mentally engaged in the workout.

I warmed up two miles and then ran 4 x 200. I decided on 1000 meter repeats between 3:30 and 3:35. I wasn't sure how many I would do, but thought 8 was a good number. See? Wishy washy today. I ran four in 3:32, 3:31, 3:31, 3:32. My hipatarted to tighten, so I switched to miles, thinking a little slower pace would help. I ran 1 mile in 5:52. I kind of felt shot, so I packed it in. I need to remember to stay focused during the taper. I really want the marathon to get here. I'm kind of tired of training for it.

I expected my times to come out faster, but I think my body is really dialed in to marathon effort. This wasn't a terrible workout. I needed to keep my hrad in it better.

Tuesday's 3 x3 mile was a much better workout than today. I kind of just struggled overall today.

2 mile cooldown.

Tough windy run today. I ran temple loop really early this morning. I like the rollers on this route. I was running into the wind, rolling up for ten, and then picked up the last seven when the wind was at my back. It came out like this:

7:30, 7:22, 7:16, 7:25, 7:07, 7:22, 7:20, 7:23, 7:20, 7:20, 6:29, 6:23, 6:25, 6:25, 6:25,(I'm proud of this mile. It's all uphill.) 6:00, 6:01.

6:55 average.

I don't know if I am really in sub 2:43 shape. I know I'm in good shape. We will find out in two weeks. I will have to tuck into the pace group and see what I can do.

I was still feeling Saturday's long run, since I tempoed the last seven miles. I normally would wait one more day for a workout, but I'm running the prestigious Cottonwood Heights 5k on Thursday. While I want to run a controlled race, I still would like fresh-ish feeling legs. So today was my last hard workout.

Treadmill fartlek: I warmed up 15 minutes and then ran 5 x 5 minutes on/ 3 minutes off. I started at 5:52 pace and increased each interval. Recovery was at 7:30 pace. So, 5:52, 5:49, 5:45, 5:42, 5:39, 5:36 for the last half of the last interval.

It was good to push out of the 6:00-6:20 range. After this marathon, I want to pick up my speed again before I start another cycle. But for now, just need to focus on 6;13's.

I cooled down ten minutes. Now two days easy.

Slow, cold run this morning. Sore legs from yesterday. I should bounce back soon. Another easy day tomorrow. 7:48 average. I'm thinking of going to Zumba thiszmorning for a little fun, and to loosen up my hips.

Easy watchless Costco loop. Gotta be prepared for that Turkey Trot!

I was so hungry on the run. It's weird that my appetite has actually increased since I started cutting back mileage. Good thing tomorrow is Thanksgiving! Nom! Nom!

That was a good confidence booster!

I didn't know what to expect from this race or course. I knew it was hilly and hard. I warmed up 3 miles and then ran another .5 with Bill. I was happy to see Bill, because I knew he had been running some fast 5ks. If I could keep up with him, I should run a good time.

The first mile climbs significantly. Two girls went put hard. I figured either they were really fast and could beat me anyway, or they went out too hard. They went out too hard. I just focused on staying with Bill the whole time. It took a while to make up for the slow first mile. I tried using my downhills, but was pleasantly surprised that my uphills were pretty strong. I could tell with about .2 left that I could break 18 if I kept turning over. I couldn't quite catch Bill, but I managed a 17:53. I was pretty stoked to run sub eighteen on a hard course on marathon trained legs. I will take it! Thanks Bill for pulling me to a good time.

I cooled down 3.4 miles with Bill and some of the East runners.

Yay for a confidence boost!

PS. 5ks hurt!

Sluggish and tight in the hamstrings this morning, due to the 5k andThanksgiving feast. Now I'm off to Family Zumba! Should be entertaining! 7:37 average.

Windy, but fun run with Jenny. My legs are feeling good. Eight days to go. I have already started stalking the weather in Sacramento. Looking good so far. It will depend on the wind. Fingers crossed for a perfect day.

After running, I took Zumba with my sister in law. It was an awesome high energy class. But, I now have to say no more Zumba until post marathon. I love to pretend that I can dance.

7:08 average for the run.