Emily's training blog

Back from a 3 month achilles injury.  Just been building up the mileage.  I'm trying to hit 50 this week.  The snow sucks.  I'm running a lot on the treadmill and at the indoor track at the Olympic Oval.  I've been running fartleks, tempo runs, and a long run once a week.

Today I ran 15 minute warm up and then ran a 30 minute tempo run on the treadmill.  I started at 10 mph, and increased by .1mph every five minutes.  I went through 5 miles at 29:09.  Then, I ran to 10 miles as a cool down.  The total time for ten miles: 62:30.  I felt really good.

It was a beautiful day and I was able to get outside.  I ran from my house, down 4800 S to the Jordan River trail.  JRT to Boullion Street, Boullion to the canal road (1300 W).  1300 to 5400S.  5400 S to 2200 W, and the through the neighborhood to my in-laws' house to pick up Cole.    Total time: 48:50.  I say 7 miles, but I always run faster than 7 minute miles, so I'm sure it was a little bit over.

I felt dead this morning.  I must still be recovering from my tempo run on Monday.  I ran at 6 am  at the Olympic Oval.  I warmed up 10 minutes, and then proceeded to run a fartlek workout.  I was supposed to do two sets of 5 minutes, 3 minutes, 2 minutes with 1 to 1 recovery, but I stopped after one set.  My legs were like lead.  I will try again Friday.  30 minutes total.

I ran a hill workout on the treadmill.  I started at 8.9 mph and increased .1 mph every 5 minutes.  Every ten minutes I ran a two minute hill with an incline of 3.  I should have run 6 2 minute hills in an hour, but after my fourth one I was struggling.  I started to increase my pace every half of a mile after 7 miles, and every quarter of a mile after 8 miles.  I ran a fifth hill the last two minutes of the run.  The pace was 10.3 mph and the incline level was 2.  Total time 57:10.  We are fighting colds at our house and I could feel the congestion in my chest today.  I hope it doesn't get any worse.

It's one of those days when I'm just glad to be done with my run.  I'm still battling a cold that has taken up residence in my chest.  I'm not sick enough to not run, but I'm sick enough to be very uncomfortable when I do.  I was supposed to do a 13 mile long run today. (don't laugh all you marathoners, I'm working my way up.)  But, I called it good at nine.  My legs feel great, but I can't breathe.  I'm supposed to do my first track workout in a very long time on Monday, and I'm a little anxious about it.  I hope I can kick this cold soon. 

I ran 4800 S. to the Jordan River Trail, where I ran over two dogs that were hogging the trail.   I continued along the JRT to Winchester, and struggled up the hill to 1300 W. where I promptly twisted my ankle.  I ran 1300 W to 5400S.  I unintentionally played Chicken crossing at Redwood and 5400 S when a white car decided to speed through a right hand turn without looking.  Then, my finishing sprint to my house was hampered by the thought ful people who refuse to shovel their sidewalks in the winter.  My blazing kick turned into a tentative tiptoe through the ice and snow.  Is it summer,yet?   My finishing time was 58:30.  Like I said, I'm glad to be done today!!

I had my first track workout in forever today.  I went down to Provo to train with the BYU track team.  I was really nervous to get back on the track.  I'm just starting back with my speedwork, and the distance girls are in the middle of their indoor season.  I didn't want to get schooled by girls 10 years my junior.  I haven't done anything under 5:30 pace, so running under 5:20's seemed a little intimidating. 

It ended up far better than I expected.  I'm sure it helped that I was pretty rested because I had to back off last week, but it was still a confidence booster.  I was supposed to do 4 800's in 2:35 with 3 minute recovery ( 1 min walk, 2 min jog).  I ran the first one in 2:33, and it was very easy, so I decided to try to stay with the two girls who were running 2:30 pace.  My workout turned out to be:

1.  2:33

2.  2:29

3.  2:30

4.  2:25

I know this is a short workout and I have a long way to go before I hit a trials qualifier, but I think it was a very good first workout.  After the workout I cooled down two miles. 

 PM  4 miles easy   No watch.  SLCC loop.  My right calf is a little sore from wearing racing flats this morning.

I cross trained on the spinning bike for one hour, increasing resistance every 10 minutes.  I have a tight spot in my right calf, and since I've had a soleus tear and an achilles tear, I thought I would stay on the cautious side.

I warmed up 10 minutes and then ran a ladder fartlek workout. 1 min. 2 min. 3 min. 4 min. 5 min. 4 min. 3 min. 2min. 1 min.  with 1:1 recovery.   The four and five minute fartleks were pretty tough, but my calf seems to have calmed down.  I cooled down about a mile.  65 minutes total running. I don't get as fast on the fartleks as I do when I'm running intervals, but they help with my strength because of the continuous running.

Okay, I haven't been consistent with this blog thing, but I'm coaching at East High and we have the kids keep a blog.  I'm a firm believer in not asking my athletes to do anything that I am not doing myself.  So, here we go again.

I've been struggling with injuries this entire year.  I think I have my alignment issues and calf problems under control finally, so hopefully I can do some consistent running. 

Today I ran 2.5 miles.  I ran the grass loop around Sugarhouse Park plus a little extra to even out the mileage.  I'm just feeling out my right calf since I have had a cramp in it for about a week. 

Tonight I rode my spinning bike for 1 hour just to keep the cardio up.  (1 hr = 5 mi according to my coach)

Met East High team at Sugarhouse Park.  We ran from the park up to 2100E, Down to Parley's Way, under the Underpass, Right on 2700S, down to Alden, over to Parkway, up to 1700 E, and then back to the park.  I ran with the jogging stroller, which always makes the runs challenging, especially up the hills. But, it slows me down so I don't push too hard.  My calf felt pretty good.  I could feel it tightening a little at the end.

After the run we did 3x25 sit ups, and 3x15 pushups.  We did drills, but I couldn't finish them all because Cole was demanding to be held.

I ran down on the Jordan River Trail today, without the baby jogger.  It's amazing how much faster I can run when I'm not pushing 50 pounds in front of me.  I ran 3.75 out  in 25 minutes, and came back in 24 minutes for a total time of 49 minutes for 7.5 miles.  I ran 6:15-6:20 pace for 4-5 of the miles.  I felt strong, but I can tell my endurance needs work.  I started to struggle a bit over the last 10 minutes of the run.  My right calf started to tighten on some of the inclines, but managed to hold together.  Hopefully I didn't overdo it today.  I guess I'll find out on tomorrow's run.  Right now it's massage, stretch and ice.

Met East High team at Sunnyside Park.  We ran a 2 mile warm up around the perimeter of the park and then ran a fartlek ladder (5min, 4min, 3 min, 2 min, 1 min) with one to one recovery for a total of 30 minutes running.  Then we cooled down 2 miles. 

It was nice running on the grass.  My hip got sore by the end, but I had no trouble with my calf. I like having the high school boys to run with because they push me.  Plus, they don't want to get beat by a girl, so I think I push them, too.  Hopefully, we can all make each other better.

Today was our 7/11 run.  We ran a 7.5 mile loop that encompassed 6 Seven-Elevens.  At each one we drank a Slurpee since it was Free Slurpee Day.  Well, the team did.  I chose not to put my body through that kind of torture.  I'm a big wimp.   This was one of the most entertaining runs I have ever done.  It may not have been one of my fastest runs, but we got good mileage in, and we had fun.   That's one thing I want the East High kids to take away from their cross country experience. You can work hard running, but have fun too. 

My hip was a little sore from yesterday's fartlek workout and the downhill running in today's course.  I need to be careful, but it's nice  to be increasing the mileage bit by bit.

Ran on Jordan River Trail, same route as Wednesday with an extra mile added on.  Ran 31:55 going out and 29:52 coming back for a total time of 61:47. (does that add up?)  I felt a little sluggish, but I guess tired legs are expected as I get back into shape.  I don't think the downhill running helped me at all yesterday.  I've got a new sore spot near my tail bone.  I'm excited to get to the point where I can run without worrying that my body is going to fall apart at any minute. 

Got up very early to get my run in before cross country practice.  I ran the 4800 S to JRT loop, up 1300 W, to 5400 S, and then home.  I got out to a sluggish start, but who runs fast at 5 in the morning?  I was trying to run under 1 hour, so I really picked up the last three miles.  It pretty much felt like a tempo run.  My total time was 59:25.  My fastest on this course is about 56:30, so I have a ways to go.

When I am out running before everyone else in the morning, I really feel like I'm accomplishing something.  I feel like doing the things that normal people won't makes me tough.  Plus, it is so quiet that I can think.  That is the beauty of long distance running.  You get to spend a lot of time with yourself, so you'd better get to be your own best friend. 

I ran a progression run today with the East High team down at Liberty Park.  We warmed up by running to Collin's house to drag his butt out of bed and to practice. This gave us about half a mile.  Then we ran four laps around the outside loop of Liberty Park.  Each loop is half of a mile.  We were supposed to get 15 seconds faster on each loop. 

Loop 1: 10:52.7 (easy pace, maybe too easy)

Loop2:  9:53.3 (Oops! I caught the boys on this loop)

Loop 3:  9:30.98 (Another oops.  Now I'm getting tired)

Loop 4:  9:30.84 (Didn't have the stamina to pick it up, but at least I finished even. Stefan and Ben buried me on this one, finishing about 20 seconds ahead of me.)

Total time: 39:47  Next time I would start my first lap a little faster, and then stick to the progressions better.  Hopefully next time I will finish stronger.

Bill and I ran one more perimeter loop for a cool down.  8 miles total.

I had pretty dead legs today, so I felt like I was trudging through my run.  I ran 1300W to 7000S, up to 2700W, back down to 5400S and home.  It's a fairly hilly run.  My hip felt pretty good after a visit to the chiropractor yesterday, but my calf was starting to cramp in the last mile and a half.  I must not be drinking enough water.  If it's not my left hip, it's my right calf; if it's not my calf, it's my hip.  I'm falling apart!   Total time: 49:09.

PM:  1 hour on spinning bike

I met the East High team at Sunnyside Park.  We ran a 2 mile warm up on the grass.  Then, we ran 6 sets of three minutes on, two minutes off.  We finished up with a two mile cool down. 

I was tired today.  I had a more difficult time holding with the top guys.  I can't tell if I'm just really out of shape, or if they are in a lot better shape than last year.  Regardless, they'll make me better.  I'm happy my body held together for one more day.

I found out that I have strained my hamstring; not through running, but because I've been stretching it too hard as part of my therapy for my hip.  So, I guess I need to let it heal.

I jogged three miles easy with Carol and Carre after the Draper Days 5k.  My hamstring was pretty sore, but seemed to warm up as I ran.  It hurts more to sit on it than to run with it.  Hopefully, I'll be back in gear next week. 

I'm wondering if part of my problem is hydration.  Does anyone have suggestions for good drinks for re-hydration besides water or Gatorade?

Easy workout with East High team.  We ran the 2 mile loop around Sugarhouse park for a warmup.  Then we ran two miles of speed changes on the track, followed by a two mile cooldown around the park. 

I can feel the strain in my hamstring, but it's not as bad as last week. 

I ran from Liberty Park today. I warmed up with a grass loop around the park. Then, I met the East High team for a 5 mile run. We ran the last two miles of the Deseret News 10k, out to South Temple and back. We ran the 5 miles in 31:50. Then, I ran another grass loop around the park to give myself 8 miles.

Today I ran a threshold run on the treadmill. I warmed up for three miles (20:37) and then increased my speed to 10mph. Every five minutes I increased my pace .1mph. The fourth mile I increased my pace every .25 miles.

Mile 1: 5:58

Mile 2: 5:54 (I hit my watch about 1-2 seconds early)

Mile 3: 5:52

Mile 4: 5:44 Total time: 23:30.15

I cooled down two miles (13:53) Total pace for nine miles: 58:00

I watched Teren run the Deseret News 10k this morning, so I did all my mileage in Liberty Park.  I ran 3 1.5 mile laps around the park while I was waiting for him to finish.  After the race I ran 5.5 miles with Michelle for her cool down.  It was pretty easy pace, but that's probably not a bad thing after yesterday's tempo run.

I am very tired today.  I don't think I took very good care of myself yesterday in terms of nutrition, hydration, and rest.  I didn't run very hard yesterday, but I think the 3 a.m. wake-up did me in a little.

I ran at Valley park today for a fartlek workout.  I was mad to see that the dirt running trail that I like to run on is being torn up.  I hope they are not turning it into a basketball court. 

I ran a 15 minute warm up, followed by 2 sets of 5 minutes, 3minutes, 2 minutes with one to one recovery. (40 minutes total).  Then I ran home for my cool down.  (10 minutes).  I felt very sluggish.  Hopefully I will feel good again,soon. 

I met  Zuzana and Bethany down on the Jordan River Trail.  We ran from Millrace Park 5 miles south and then came back.  It was hot!  I'm used to running so early in the morning, that 8:00 was very warm.  Zuzana wanted to keep it about 7 minute miles because she is running a long run tomorrow and just finished Deseret News.  But, we got rolling at 6:40's.  Coming back we hit some 6:25-6:30's.  I felt pretty good until the last two miles.  My stomach started bothering me, but I survived.  I don't have the specific total time because I started my watch late, but I think it took us about 68minutes to run the ten miles.

A.M.   Easy 3.5 miles with East Cross Country team.  I pushed the baby jogger, so it wasn't very fast.  I was able to shake out my legs a little in preparation for a track workout tonight.

P.M.  I ran at the track tonight.  I wanted to do some faster repeats so that the 5k this weekend won't be a total shock.  I warmed up 2.5 miles and then ran 7 800's with a 400 jog recovery in between.   Then, I got lazy and didn't cool down, which I'll probably regret tomorrow.

1.  2:39.29

2.  2:39.01

3.  2:39.54

4.  2:39.38

5.  2:39.22

6.  2:39.20

7.  2:39.70

A.M.  I ran 30 minutes around Cottonwood Complex with the baby jogger as the high school kids warmed up.

P.M.  Eight mile progression run on the treadmill. 

Mile 1:  7:05.23

Mile 2:  6:47.67

Mile 3:  6:40.78

Mile 4:  6:33.81

Mile 5:  6:25.80

Mile 6:  6:18.72

Mile 7:  6:08.78

Mile 8:  5:54.82    Total time:  51:55.61

A.M.  I warmed up for fifteen minutes.  Then, I ran 15x 1 minute on 1 minute off, trying to work on some turnover.  I felt really sluggish today.  The lunges I did yesterday made my quads sore.  Then, I cooled down 15 minutes.  Hopefully I can get my legs back before Saturday. 

I ran 4 laps easy around Liberty Park in preparation for my 5k tomorrow.  I was going to do two runs yesterday to make up for missing my run on Tuesday, but I was so sore from drills on Wednesday and longer workouts.  So, depending on how much mileage I get tomorrow, I might be a little short of the fifty that I wanted to hit this week.  But, at least I'll be a little recovered for tomorrow's race.

After my run, Bill made everyone breakfast in his dutch ovens.  The food was great! We had scones and Mountain Man breakfast.  We had so much left over that we were offering it to people in the park.  I got the privilege of hearing a political tirade from a homeless guy.  I just wanted to know if he wanted some eggs!  But, now I don't know who to vote for!!

I ran a 2 mile shake out this morning a couple of hours before the race.  I warmed up 2.5 miles. 

The race went pretty well for my first one back.  It's kind of deceiving how hard the last mile is.  The race started on a slight downhill for the first half mile, and a slight up for the second half mile.  I erased my splits, but I went through the one mile around 5:30.  I was at 11:00 for the two mile, so I stayed very consistent through the slight downhill second mile.  I thought I could run 17:00-17:10, but I struggled through the uphill third mile.  I was 6:05 at mile three and 33 seconds for the last 200.  I was surprised that I dropped off that much.  I definitely need to get in the weight room and on the hills to get stronger.  But, overall, I'm happy with my first race back from my injury.  Plus, I won money, so I definitely can't complain.  I'm a long way from that first marathon, though!

I ran a three mile cool down after the race.

A.M.  Ran easy five miler with the jogging stroller from Sugarhouse Park.  We ran the cemetary loop.  Afterwards, we did two sets of circuits.

P.M.  I warmed up 1.5 miles down to the Jordan River Trail.  I ran 8 sets of 3 minutes hard, two minutes easy, and then cooled down the 1.5 miles home.  Total mileage: 9

My legs are dead today!  I'm sure the fourteen miles yesterday did me in, as well as the lunges, wall sits, and step ups we did this morning.  In addition, I received my copy of Breaking Dawn in the mail, so I really wanted to sit and read instead of running.  But, I got out there and did it! Now I can read with no guilt. 

I ran 2200 W to 3800S, over to 2700W, back up to 5400 S and then home.  Total time: 42:35.

We ran hills at Cottonwood Complex today. We warmed up on the two mile road loop, and then did five strides. We ran 5x a 500 meter hill loop with three minutes recovery in between, and then ran 3x a 300 meter short uphill long downhill to work on turnover. We cooled down running on the Region cross country course.

My legs were so dead today, and I don't think I fueled properly because I felt really dizzy by the end of the workout. I know I'll adjust eventually, but it is difficult getting through the rough days.

I was actually pleasantly surprised with my run this morning. I ventured out into the dark at 5:00 this morning, still sore from the hills yesterday. The first couple of miles I felt like I was shuffling along, and I seriously considered cutting my run short. But, I stuck it out, and began rolling along after about twenty minutes. I ran my 4800 to JRT loop backwards. I think there is more uphill when you run it backwards, but you do avoid the huge hill at mile 6. I ran this loop the other way on July 14 in 59:25. Today I ran it backwards in 59:06. I must be slowly getting in shape.

I ran 2 x 2 mile at Liberty Park today.  First, I warmed up two laps around the park, followed by some strides.  I wanted to hit between 11:30 and 11:40 for my repeats.  The first one was 11:35.  Then, I recovered for six minutes in between.  The second one was 11:38.  I felt okay, I just need to get my wheels back 5:45-5:50 pace should be very easy for me.   I cooled down one lap around the park.

Teren, Cole and I went camping this weekend at Pineview Reservoir.  It was a lot of fun, but it was Cole's first camping trip.  He didn't think much of sleeping in the tent.  He woke up at about 11:00 crying.  Teren took him out of the tent so that I could sleep, but I had my Mommy Radar on, so I couldn't sleep until Cole was asleep. He woke up again at 5:00 in the morning. 

So, this is my long excuse of why I ran pretty slowly this morning.  I ran on the road around the lake, six miles out and back.  It was a beautiful run, but the road didn't have much of a shoulder so traffic made me nervous.  My total time was 1:22.02.  I went out in about 42:30, and came back much quicker.  It took me a while to get into it. 

I ran a three mile warmup on the treadmill and then ran a 5 mile progression tempo run.  I feel really comfortable around 5:45-5:50 pace, but when I try to go under that I start to struggle.  I'm sure the speed will come back, and really how much speed do I need for a marathon? 

Mile 1:  5:57.29

Mile 2: 5:54.83

Mile 3: 5:50.77

Mile 4:  5:45.80

Mile 5:  5:34.80

Total time:  29:03.49

I tried to cool down, but my stomach started to cramp.  My total time for 8 miles: 49:40

A.M.  4 mile easy run this morning.  I felt pretty decent after last night's tempo run.  SLCC loop.  28:26.

P.M. 8.5 mile run.  4800S to JRT, turnaround at Millrace Park.  I didn't even bother timing.  Yesterday finally caught up to me.  How am I ever going to get to 80 miles a week? (not this week. Eventually)

I ran hills with the East High team today.  We warmed up two miles, then did 10 x 300 meter hills (jogged down for rest) and then finished with a two mile jog on the Region course.  I ran all of my hills 56-57 seconds.  It was good to get some turnover going.  Having fast boys to run with helped.  The kids ran really well, today.  I'm proud of the work they have put in this summer, and there has been NO WHINING!!!  Which either means we're not working them hard enough, or they are really tough and committed to being their best.  I'm assuming it's the latter.

We did our bike and run race out at Jeremy Ranch Road today.  It was a fun way to break up the daily mileage. We were in teams of two.  One person ran a mile and one person biked a mile and then we switched.  We did this for 10 miles, so we got five running miles and five biking miles.  The transition from bike to run was pretty hard, but it made me use my muscles in a different way.  I'm not sure how to count it for mileage, so I guess I'll just count the running part.

A.M.  4 miles easy at Liberty Park.

P.M.  1.5 mile warm up down to Jordan River Trail.  Fartlek workout: 5 min 4min 3 min 2 min 1 min, with one to one recovery.  Earlier this week I wanted to go up the ladder and then back down, but I decided to run my tempo run instead.  I have a long run tomorrow on Jeremy Ranch Road, so I cut the fartlek down.  One more run and then I will cut back my mileage (because it's so high,) a little for the half marathon next week.  I'm hoping to run a decent time so I can get some travel and lodging for the TCM 10 miler in October. 

I ran my long run at Jeremy Ranch Road this morning.  I ran six miles out and then turned back.  I'm always a lot faster going out than I am coming back.  It's much hillier on the way back.  But, today I ran 39:22 out. (I think this was actually a bit over six miles.  I don't know where the six mile mark is.) and came back in 40:36 for a total time of 1:19:58.  I still need to work on getting more even, but at least I didn't lose 2-3 minutes like I usually do, so just over a minute difference means my endurance is improving.  My slowest mile was around 7:10, but I was hitting a lot of my miles in about 6:20-6:30.  It was a pretty good run for a hilly dirt road at 7,000 feet.  I must say I was inspired by Shalane Flanagan's bronze medal performance at the Olympics.  I love the Olympics.  They make me want to run faster.

I had very tired legs today.  I ran harder than I thought on Saturday, and wasn't recovered today. I need to try to be recovered by Saturday.  I warmed up with one lap around Sugarhouse Park.  Then, we did a circuit to continue warming up.  We ran 5x 1,000 meters on the State Course (along the river, around the pond, over a little hill, to the finish.)   I thought that 3:30 would be doable, since we were in long grass and I was running in trainers.  It was more difficult than I thought it would be.    I ran  3:35, 3:34, 4:00 (I wiped out going around the pond)  3:33, and 3:33.  I was pretty consistent except for the one that I fell on.  The top 2 guys were right under 3:30, so I need to work a little harder to get a little closer.  Their superior strength shows on runs like this.  It must be nice to have testosterone.  We cooled down with another lap around the park.

AM  I ran 5 miles on 4800 South over to the river trail and back to my house from Millrace Park.  I'm having calf problems again, and though I was able to make it through the run, it got a lot worse as I went.   I ended up cross training yesterday because my calves were sore and I don't seem to be recovering from workouts very well.  I'm supposed to race in the Top of Utah half marathon this weekend.  Hopefully, I can get my calves under control, because as of now there is no way I can run 13.1 miles in racing flats.  I'm frustrated!!!

I tried to stay positive and talk my calves out of hurting, but they're worse.  I ran two laps around Liberty Park with the East High team.  My left calf got tighter and tighter, to the point that I thought it was going to rip if I didn't stop.  I don't think that Saturday is going to be possible unless my brother-in-law (he's an athletic trainer) can work a miracle.

After 2 and a half weeks of cross training, I tried running again today, and my soleus seemed to hold up, so hopefully I'll be back to it soon.  I ran over to Vista Elementary, 3 times around the park, and then back home.

My soleus was sore when I started, but warmed out in  the first five minutes.  I ran 4800 S to River Trail, and up by Millrace park.  Total time 32:26.  Not too bad for just cross training the last couple weeks, but I'm sure I've lost speed.  I'm supposed to run a 5k in Boise next Saturday.  I'll do my best, but I don't think I'll be that fast.

I didn't really do a continuous.  I just ran around the cross country course at the Murray Invitational cheering on the kids.  My soleus didn't like the uneven surface.  But, it's holding together.

I ran 1300 W to JRT to Millrace Park and home through Taylorsville High.  Total time 40:14.  I'm trying to work on my turnover a little bit, so I did one minute pushes every five minutes of the run for a total of eight.  This is a very good time for this course, so maybe I didn't lose that much fitness.  I think 5k pace will be another story, though.  But, I need to be positive and not worry about what I cannot control.

15 minute warm-up down to Millrace Park.  5 x 3 minutes hard/two minutes easy.  Cooldown home.  I felt pretty strong.  I was going to do something measured on the track, but Taylorsville High was playing a football game, so I had to change my workout.  The good thing is, my soleus didn't hurt at all.  My hip was sore, but warmed out.   Hopefully I can fake it through the race on Saturday.

5400S to Redwood, over to 2200 W.  2200W to 3800 S.  3800 S to 2700 W.  2700 W to 5400 S.  5400 S to home. 

I tried to stay comfortable and very aerobic this morning.  I'm feeling the effects of yesterday's workout a little.  My legs feel good, but the soleus was a little sore, and out of the blue, my right hip is beginning to bother me.  But, I think it's all just little naggy things.  Total time 49:43.

SLCC loop with 1 minute pushes every five minutes.  My soleus was giving me trouble again yesterday, but warmed out today pretty well.  Total time 28:29.  I'm off to Boise!!

The day started out pouring rain.  I think that may be the wettest conditions I have ever competed in besides a region cross country meet in Portland in college.  I'm sure the weather affected the time a little, but I can't blame the entire race on the weather conditions.  I don't think it slowed people down too much.

I'm just not in shape.  Especially 5k race shape.  I guess I can't expect to run fast when I haven't trained in a month.  I've cross trained, and got back to running the last week and a half, but I haven't done the speedwork necessary to run a good 5k.  Every time I tried to go with people, or kick, or speed up, the legs just weren't there.  I just got in a pace, and couldn't break it, no matter how hard I tried.

I'm FRUSTRATED!!!!  I know I'm so much better than how I have been running.  There's days I wonder if I have it in me anymore.  I'm such a has been now. 

I'm having a pity party at the moment.  I need to gain perspective and get back to serious training again. 

3 mile warm up and two mile cool down made a very wet 8 miles today.

I'm a bad blogger!!  I need to be more consistent about recording my workouts.  Especially if I want to do a marathon in January.   Today I ran a 2 mile warm up followed by 4 200's.  I ran 4x a mile with a 400 jog recovery, followed by a three mile cooldown.  My goal was 5:40, 5:35, 5:30, 5:25.  I ran:  5:34.59, 5:27.77, 5:23.24, and 5:22.99.  I wanted to run under 5:20 on the last one, but I had a hard time getting my body out of 81-82 pace.  But, the most important thing is to run 26 miles in 6 minute pace! 

Ran with Teren on the River Trail while he pushed Cole.  We started a little before the bridge, so that gave us about a quarter mile extra.  We clicked off 6:30's easily.   Total time was 54:53.

I ran a 15 minute warm-up to Valley Park.  I ran 20 x 90 seconds on/90 seconds off.  Then I ran a 10 minute cool down home.  1:25:38 total.  My legs are very tired after today.  I need to get recovered before my tempo run on Friday

I wanted to get more mileage in today, but I haven't recovered very well from workouts earlier this week. Plus, I have a tempo run on  Friday, and a long run on Saturday, so I just ran an easy six.   Teren ran with me pushing Cole, again.  We ran on the River Trail.  20:13 out, 19:00 back.  Total time: 39:13  We ran into the wind going out, so it was nice having the tail wind coming back.

I ran at Liberty Park today for my seven mile tempo run.  Bill met me there, and Teren came and ran with us, pushing Cole, once again.  We warmed up 3 miles.  Our goal pace for the threshold run was 6:00.  We got out pretty fast the first two miles, running 5:45 pace.  Then, I slipped into 5:55 pace through mile five.  I didn't get specific splits, but hit the six mile at 35:13.  (Bill says the six mile mark was a little off.)  I wanted to stop at six miles, but Teren kept me going.  The seven mile wasn't marked, so we just ran about 6:15 longer, just to make sure we had it covered.   Overall pace was probably 5:55's .  Next time I would like to start at six minute miles, and then if I can get faster over the last couple of miles, that would probably be a smarter way to run a threshold run.  Total time for threshold:  41:30.  We cooled down three miles afterward.  My blood sugar dropped and I felt like I was going to pass out.  I need to work on fueling during runs, or I'm going to be in a world of hurt in the marathon.

I ran a mile with Bre before she ran her cross country race.  After her race, Bill and I went and ran 16 miles  on the Pipeline trail.  I felt really good for the first 10-11 miles.  Then, we hit the switchbacks, and I realized that I'm lacking a lot of strength.  My legs were pretty dead by the end of the run.  Time to hit the weight room! 

Someone stole our waterbottles on this run, which did not make me very happy

I ran a 2 mile warm-up, followed by 4x 200.  I wanted to run 10-12 x 1000 meters under 3:30 with 2 minute recovery. 

1.  3:23.14

2.  3:24.69

3.  3:22.41

4.  3:22.72

5.  3:22.94

6.  3:20.98

7.  3:21.99

8.  3:21.09

9.  3:20.06

10.  3:19.36

I felt really relaxed today.  I stopped at 10 because my right calf was starting to tighten, and I didn't want to hurt it.  It's a little sore now.  It is nice to see my pace getting faster.  The last time I did this workout, I only managed 8, and averaged around 3:25.    I ran a 2 mile cooldown to finish.

Bad weather forced me onto the treadmill this evening.  My calves were sore today, so I put in my heel lifts before I ran, and they seemed to feel better.  I had pretty good energy after yesterday's workout.  I started out at 8.7 mph, and increased the pace every five minutes.  When I hit 40 minutes, I increased every three minutes, and the last mile I increased every minute.  Total time: 61:18 for 9.5 miles.

Cross Trained today. My calves were very sore.

Calves felt fine running, but they are sore in the mornings.  I ran the 4800S to River Trail, to 1300 W route.  I ran int in 58:00, and felt pretty good.

Tempo run day!   I met Bill at Liberty Park for our weekly tempo run.  We warmed up about 3.5 miles.  I ran 47:20 for eight miles.  I fell off the pace a bit on the seventh mile, but made it up on the eighth mile.  5:55 average.  I went through six feeling pretty good, but I need to learn to concentrate better after that.  I can tell my endurance is improving, though.  If I could run a marathon at 5:55 pace, that would be awesome!!  We cooled down one lap around the park, which is about 1.5 miles.

I ran an eighteen mile long run today, but ran a 5k race as part of it.  Bill wanted to run a race out at Wheeler Farm.  Since I wanted a running partner, I agreed to run it.  We ran a 2 mile warm-up.  I didn't want to run that hard in the race.  I kept 6 minute pace, with my total time being 18:34.  Then, we immediately changed shoes, and ran 13 miles.  We ran up Creek road to Wasatch Boulevard.  The first 6.5 miles were run in about 50 minutes.  I ran 43:30 the second half.  My legs are very tired. 

It was a very rainy day, today.  I took my workout to the treadmill.  I ran a 15 minute warm up, followed by 10 sets of 3 minutes on, 2 minutes off.  I started the fast ones at 10.5 mph, and increased my pace .1mph every 2.  For the recovery I dropped to 8.3 mph, which is about 7:13 a mile.  I just ran the cool down to 11 miles afterward.  My total time for 11 miles was 69:33.    It was a good workout, because my heartrate stayed fairly elevated on the recovery.

I decided to split up my mileage today.

A.M.  I ran a 7.5 mile loop from 1300 W to 2700W to 5400S and home.  I tried to take it easy and not look at my watch the whole time, so that I would slow down a little.  I felt pretty good despite tired legs.  Total time was 50:32.  The good news is that my calves are starting to feel better.  It was probably smart not to run on the track yesterday.  I don't think my calves like my racing flats. 

P.M.  4.5 miles on the River trail with Teren and Cole. 

I ran a 15 minute warm-up, followed by 30 sets of 1 minute on, 1 minute off.  Then, I cooled down 15 minutes.   It was nice to get some turn-over.  I felt pretty good besides having tired legs. 

Slogged (I don't think that's a word.)  through 6.5 miles this morning.  I ran 2200W to 3800 S, over to 2700W, back to 5400S, and home.  I have extremely tired legs after yesterday's fartlek.  I need to do what I can to get recovered for tomorrow's 9 mile tempo run.  There are definitely days when I wonder why I want to run a marathon.  Training for 5k's and 10k's is a lot easier.  I hope this pays off.

I have tired legs.   I could only manage 6:05 pace for my tempo run today.  Cardiovascularly I felt all right, my legs just weren't firing.  I felt like I was going as fast as I was able to, but that I could keep going at that pace.  I'm sure once I get used to increased mileage the time will come down.   I don't think I'm able to do 3 hard workouts a week plus a long run and get recovered.  I think I will cut out the midweek fartlek run.   I warmed up 3 miles, and ran a 1.5 mile cool down.  Total time for tempo: 54:51

I ran down 2200W to 3500 S.  I hopped on the river trail and ran out to the four mile mark past Gardener Village.  Then, I turned around and ran to Millrace Park, and then home.  Total time was 2:01:05.  I measured the 12 miles on the river trail because I knew where the marks were.  I ran 1:17:30.  I'm thinking that my total run may have been over 18 miles.  I felt really good today.  Cardiovascularly I'm getting stronger.  It's kind of weird that I can run 6:30-6:40 miles easily, but yesterday I was struggling at 6:05's   I wasn't pushing at all today.  It felt really comfortable.  Next week is my first 20 miler.  I've never run one before.

I ran a 2 mile warm-up, followed by 4x200.  My goal for my workout was 5 x 2000m at 35:00 10k pace, so 7 minutes.  I felt like I was struggling after the first one, so I dropped to mile repeats instead.  This may have been more mental than physical.  It seems when I can't run as fast as I want to, it gets in my head.  So, my workout went as follows:

1.  6:59.1 (2000m)

2. 5:33.72

3.  5:33.93

4. 5:33.18

5. 5:34.52

I ran a 400 jog recovery in between.  That usually took me 2:45, so I waited until 3:00, so I had equal recovery on each one.  The good thing is, I'm beginning to recover quickly, and it seems I can run a specific pace forever.  I just wish I could get my legs to catch up with my cardiovascular system.

I ran a 2 mile cooldown to finish up.

A.M.  I didn't feel like braving the dark streets of Taylorsville this morning, so I went to do some mindless treadmill running.  I ran a 1 hour progression run, starting at 8.5mph and increasing every five minutes.  I actually ran 9.1 miles, but I'll round down.  I felt pretty decent.  The treadmill is nice and easy on my body.  My calves were not sore when I woke up this morning, so I must be making some progress.  New heel cups help!

I wanted to run another 4 miles yesterday, but we went to the temple last night, so I did't have time for a second run.  So, I get to do two runs tomorrow.

I ran a 15 minute warm-up, followed by 30 x 1 minute on/1minute off.  Then, I cooled down 15 minutes.  I did my run at Valley Park.  The workout didn't feel particularly hard, so I don't think I was running very fast.  Hopefully, I'll recover better this week than I did last week.  Maybe I'm getting in shape. 

I woke up feeling really beat up, even though I didn't feel like I ran that hard yesterday.  My hips were hurting all night long, and my right achilles tendon was sore.  No injuries, just feeling pounded.  So, I decided to cross train today.   I did an hour on the spinning bike in the morning, and another hour in the evening.  I think that equals about 10 miles.  I know it's not as quality as running mileage, but I'm kind of paranoid about getting injured.

I had a much better tempo run today than last week.  I guess I could have been somewhat recovered after cross training yesterday.  But, my legs still felt tired, just not pounded like yesterday.  I ran a 3.5 mile warm-up, followed by a 10 mile tempo run at Liberty Park.  Total time was 59:42.  We were guessing a little bit on where we finished, but I think we were pretty close.  The good thing is, I was at least a minute faster through 9 than I was last week (I didn't get the exact time.)  I went out a little fast for my first two miles, and then settled right in to pace.  That seems to work better for me than starting really conservatively.  I was happy with  the run though.  I feel like my fitness has improved since my last race which was a half marathon in Iowa.  At sea level I went through ten in 60:00, so I'm looking forward to my race on Thursday.  Under 1:17 would be fabulous, under 1:16 even better. 

I ran just one mile cool down.  Cole was crying, so we needed to get him home. 

This may have been my first twenty miler ever.  It's a landmark!  Of course, Bill had to pick a really hard course to initiate me on.  We ran out in Magna, starting from the 10 mile mark at 8000W and 2700S.  We ran to the 0 mark, and then turned around and ran back.  Lots of uphill going out, and lots of downhill coming back.  My total time was 2:18:22.  I may have gone out a little conservative, because I didn't know what the course would be like, but I definitely came back hard.  My first 10 miles were 1:15:40, and I closed in 1:02:42.   I think my last four miles were all under six minutes.  I felt pretty good considering my tempo run yesterday.  I'm beginning to think I might actually make it through a marathon.  How fast is the big question. 

A.M.  4 mile shakeout run.  SLCC loop.  It was very cold this morning! 

P.M.  2.5 mile warm-up.  15 x 400 meters with 90 seconds recovery.  I wanted to work on some turnover before my race Thursday.  The first 5 were in 79, the second 5 in 77, and the third 5 in 75.  My legs are not used to speed! 

2 mile cool down.

I missed my run today.  I flew out at 6 this morning.  I got into Jacksonville right on time at about 3:45.  But, there was no one to pick me up; some kind of miscommunication with the race.  By the time I got it all figured out and got to a hotel, it was 7 p.m.  I was on a very busy street, and it was very dark, so I just blew it off.  Guess I'll get a little extra rest for Thursday.

Running in Florida is so nice!!!  It felt so good to get out on a run after the travel and stress of yesterday.  I got out on the race course for a seven miler.  The course is great!  It's flat, and scenic.  It runs through some very fancy neighborhoods.  I am definitely enjoying the sunshine and getting ready for tomorrow.

I ran a two mile warm-up before the race today. 

I wanted to run 5:45 pace today and see how long I could hold on.  The race went out pretty fast.  There was a Kenyan woman who went out in 5:30.  Every time I came up on her shoulder she would surge.  A Russian woman tried to go with us early, but quickly fell off the pace.  After about two and a half miles of back and forth, I decided to put my own little push in.  To my surprise, it worked!  I was leading after three miles, and led the rest of the way.  The good thing about that is, I won.  The bad thing is that after about 8 miles at 5:45's I seemed to settle into a pace between 5:50's and 6:00's.  Even when it felt like I was pushing, I just kind of stayed around that pace.  There wasn't even any men to draft off.  I must have been between groups.  I think I could have run faster had there been some competition.  At least, I like to think so.   I can't be disappointed though.  I have improved almost 3 minutes in a month.  I guess the marathon training is beginning to pay off.

I cooled down 2 miles after the race.

I was pretty beat up today after yesterday's race.  I missed my connecting flight from Atlanta to Salt Lake City, so I spent a wonderful Thanksgiving  in the Atlanta airport.  I got home about 11:00 last night.  Between the race and traveling, my legs hurt!!

I ran on the treadmill today, because it seems easier on my legs.  I ran 69:19 for 10 miles.  I'm feeling a little better this afternoon.  But, the 20 miler might feel a little brutal tomorrow.

I met Bill for a twenty miler this morning.  We ran from mile 3 to mile 23 of the Salt Lake City marathon course.  We ran pretty comfortably for the first fifteen, and pushed the last 5 coming up 500 east.  I could feel my right achilles twinging from time to time, so I need to be careful.  I may stay off the track Monday and do a fartlek workout instead.   The upside is that I am definitely getting used to longer runs.

I warmed up a mile and a half to Millrace Park.  I ran 12 x 3 minutes hard 2 minutes easy.  I wanted to do thousands today on the track, but my calves are giving me trouble, and it was really windy today.  So, I decided to keep off the track.  I did 4 sets around Millrace Park.  Then, I got bored, so I ran 4 more sets out on the Jordan River Trail, and then turned around and did four back.  ( I ran 20 minutes out  for three miles into the wind, and came back in 18:53.)  Then, I ran a mile and a half home.   The top of my right calf was twinging.  I hope my body stays in one piece.

5 miles easy today. I am not recovering from last week at all. I have twinges is my achilles and pain in my right hip.  I need to get it under control.

AM:  I'm trying to make up some mileage since I did not run yesterday, even though I did cross train.  I ran 4 miles this morning, SLCC route.

PM:  15 minute warm-up, 20 x 90 seconds on, 90 seconds off.  15 minute cooldown.  13 miles

I felt pounded again today.  Everything hurts.  I ran 6 miles easy in the morning.  I ran down 2200 W to 4100 S, over to 2700W, up to 5400 S, down to Redwood Road, through the neighborhoods and home.

P.M.  I was going to run again, but opted for 1 hour on the bike.

I was going to run an 11 mile tempo run today.  I warmed up about 2.5 miles.  I started out well at 5:47 through the first mile, and 5:50 through the second mile.  I didn't feel like I was pushing that hard, but my right hip kept hurting and was not warming out.  Right before the 2.5 mile mark I felt shooting pains from my hip down my leg that caused me to stop. 

I'm not recovering, and I'm pretty sure that I have bursitis in my hip.  It's been bugging me since I started marathon training, but the pain kind of comes and goes, and doesn't usually bother me while I'm running.  It's usually a couple hours after my run that I notice.  It has really flared up since Wednesday.  The pain is right on the trochanter (is that how you say it?)  I don't think it's anything too serious, but the fact that it is getting worse is not good.    

I decided to take the rest of the weekend off, and see if the flare up will calm down.  I can't afford to take any significant time off, so it's just going to be pain management until the marathon.  I know I need the mileage, but I don't feel like I recovered well at all after the half marathon last week; especially when you add in traveling. 

I'm going to change my training a little.  It's important for me to get mileage, but I know I'm doing too much at high intensity.  A middle of the week fartlek workout seems to be too much, especially followed by a long tempo and a long run on Friday and Saturday.  I think I'll  either run intervals Monday or Tuesday, take two days recovery, and run tempo on Thursday or Friday.  I think if I take out the third workout in the middle of the week I will feel better. 

On happy news, the race director for PF Chang has talked with my agent, and they are paying my travel, hotel, and race entry.  Yay!!  I am nervous now that training has taken a bit of a nose dive this week.  I need to get right back into the swing of things next week.  It is not very long until the marathon.

The hip is hanging in there, though sore. 

A.M.  5 miles on the treadmill.  I added one minute of 3% incline every five minutes for a little variety. 

P.M.  It was snowing, so back to the treadmill.  I ran 8 miles, increasing my pace every five minutes for the first twenty minutes, every four minutes for the next twenty minutes, and every half of a mile after that.  51:54 for 8 miles.

Went out to the Olympic Oval for a track workout.  I warmed up 3 miles.  I ran 12 x 1000 meters with 2 minutes rest.  I found out that the last time I did this workout, I started in the wrong spot, so probably ran 3 seconds short.  I wanted to run around 3:30 pace, but they were faster.  I felt really relaxed the whole workout.

1. 3:23.39

2. 3:25:06

3.  3:27.36 ( I was trying to slow my pace back to 3:30)

4.  3:29.00

5.  3:26.96

6. 3:24.14 (Figured I'm feeling good, so keep them around 3:25)

7.  3:25.16

8.  3:24.71

9.  3:23.17

10.  3:24.87

11. 3:23.41

12.  3:22.20

I cooled down 1.5 miles. 

I met Bill down on the river trail for an easy ten miler.  We ran1:11.49.  It felt pretty good, even though my legs were tired from yesterday's workout.  There was a beautiful full moon that kept it from being too dark. 

AM I ran 4 miles very easy on the SLCC loop.  It is cold and dark in the morning!

PM  My right hip flared up, so I rode the spinning bike for an hour and a half.  That's probably worth 7.5-8 miles of running.  I'm trying to keep myself healthy. 

Today's threshold run was a good learning experience.  I struggled through the whole thing.  I don't think I fueled well enough before or during the run, because I felt like I was on the verge of passing out the last couple of miles.  I was definitely running on empty.  I learned that I did not go into today's run with a very good attitude.  I was dreading doing it, and it showed on my run.  More important than the outcome of the run is how mentally tough I stay during the run, and I defeated myself today.  Marathon training is teaching me that I'm not always going to feel wonderful during a workout, but that it's still important to give my very best.  I admit I had an emotional breakdown after the workout.  I cried and swore that I was done marathon training.  But, I have a better perspective now, and I'm ready for the next couple of weeks.   The first challenge is 20 miles in the snow tomorrow!!!   Total time for run: 1:07:29  Goal pace: 1:06:00.

Two mile warm-up and 2 mile cooldown.

Today was a crazy weather day.  Bill and I met at 6 a.m. to try to beat the storm.  We ran the first twenty miles of the Salt Lake Marathon Course.  The first 13 miles were mostly straight into the wind.  I thought that when I ran on Van Winkle it would finally be at my back, but it switched directions.  I didn't know you could do almost an entire run straight into the wind.  A little after mile 13 it began to snow.  Then, it began to snow harder.  The aforementioned wind blew that snow right in my face. 

It was good to have the weather distractions.  It helped me work on the mental part of my running.  When you run in conditions like that, you feel so tough; like you can handle anything.  It's fun doing what normal people wouldn't.  I just kept telling myself "Arizona in the sunshine."  No matter what the weather conditions at the marathon, it can't be as bad as it was today. 

I would record my time for the run, but I don't remember.  I was so distracted by the weather, I didn't stop my watch.  I think it was somewhere close to 2 hours and 20 minutes.