Emily's training blog

So, I just had a baby three months ago. I've been running, but I haven't been very consistent. I thought blogging would keep me honest about my efforts! Props to all the moms out there who are training.  It's hard with two little ones keeping me busy.

5 miles 48S to River Trail, through Taylorsville High and home.  35:30.  Even though I haven't run in about a week, this time was 2 and a half minutes faster than the last time I ran this course!

So much for consistency. I guess I'll try harder next week.  Since I have a race tomorrow, I just ran five miles easy on the treadmill.  I started at 8.2 mph, and increased .1 every half mile.  The last mile I increased every quarter mile.  The final time was 34:43, which is the first run that I have done under seven minute mile pace since I started running. 

I did not have high expectations for this race.  You need to train before you can race well.  But, I needed a starting point, and I was trying to support Bill's race.  I actually really enjoy this race.  It is a fun one.

I warmed up two miles by Hogle Zoo.  It was very cold, and in hindsight I wish I had worn my tights.  My legs never felt warm the entire race.  I ran pretty consistently at about 6:05 for the first two miles, and tried to move faster down the hill toward East High.  I was running by a guy who would not let me pass him.  I moved by one girl, but she stuck with me and passed me entering the stadium.  (She's in high school, which adds to my out of shape humiliation!)

The positive is, I ran a very even paced race.  The downside is, I got beat badly by a lot of women.  This was a good motivator to get in shape, because I know a lot of these women are going to be running the LDR Circuit.

I ran 2 miles cool down with Sue, Devra, and Rosie.  It was fun catching up with old running friends!

Warmed up 10 minutes.  Ran a fartlek workout, 10 sets of 2 minutes on two minutes off on the treadmill.  I ran the recovery at 8.0 mph, and the fast ones starting at 9.6 mph, and increasing .1mph every two intervals.  The last one I ran at 10.1 mph.  I cooled down to 7.5 miles.  Total time: 51:12

It was snowy and wet this morning, so I went out to the Olympic Oval to do a track workout.

I ran a 2 mile warm-up, followed by 10 x 200 with 200 meters recovery. (Actually, over 200 meters since the track is long.)  I ran the intervals between 41 and 42 seconds, with the last one being 40.26.  Then, I cooled down 2 miles. 

I know these aren't that fast, but it's the first day that I have felt like the speed is starting to come back. It's nice to do some training under six minute mile pace.

I had the brilliant idea today that Teren could bring Cole and Lily to Sugarhouse Park to play while I ran laps with Bill and some of the East High girls.  This was great in theory, until a biting wind kicked up right before I started running.  Poor Teren had to wait while I finished my run and entertain the kiddos.  Cole weathered the cold pretty well, but Lily is only three months old, so she wasn't too happy.  Teren had her all bundled up and was holding her when I finished.  My kids are going to be tough whether they like it or not!

I ran 6 miles (three laps) around the park.  It felt great to get on some soft surfaces.  I was going to run one more lap, but decided to have mercy on my poor little family.  So, I will be adding on two miles to tomorrow's run.

Cruddy weather sent me to the treadmill today.  My goals was 10 miles, but I was having stomach issues, so I stopped at eight.  I started at 8.2 mph and increased .1 every five minutes.  My total time was 55:21.  

I was more consistent this week, with a little more mileage.  However, I can do better.  I would like to run 35 miles next week, do core and push-ups and tricep dips daily, and run a ten mile long run.  Those are my goals for the next week.  As long as I see consistent improvement, my fitness should gradually return. 

I ran a two mile warm-up, and then ran 4x200 as a continuation of the warm-up.  My workout was 4 x 800 with a lap jog recovery.  My goal was to run them under three minutes.  They ended up being: 2:55, 2:53, 2:57, and 2:54.  I would have liked to run them a little more consistently.  The third one I got out too slow and had to negative split. The other three I ran 86 on the first lap, but had a difficult time holding the pace.  I guess I didn't drop too far off.  I wanted to run more cool down, but I had to get the kids from the babysitter, so I just ran a half mile cool down.

Scout night tonight, which means Teren has to be at the church by seven.  I only had time for a short run at the club.  5 miles in 34:12.  I started at 8.4 mph and increased every 5 minutes for the first two miles, every half a mile for the next two miles, and every minute for the last mile.  Total time: 34:12.  I felt really good.  The fitness is slowly but surely coming back. 

Arrgggh!  Bad week.  I started off well, but things fell apart in the middle of the week.  Try Try Again!  At least I ended the week with a good run.  I ran from my house down to the river trail.  Usually, to Gardener Village is ten miles, but the trail was blocked about a quarter mile from the village.  So, I added an extra loop around the neighborhood when I got home.  I threw down some faster miles in the middle.  I had a three mile section where I ran a 6:42, a 6:25, and a 6:31.  My total time was 68:31

So, I gotta get the mileage up next week.  It definitely works best if I get up early in the morning to run.  (5 a.m. is SO early!!).  When I wait until Teren comes home, stuff always seems to come up. 

I warmed up for fifteen minutes.  Then I ran 5 x 3 minutes hard, two minutes easy.  I cooled down to finish 7 miles.  My total time was 46:40.  Two minute recovery shouldn't have been difficult, but the workout was a bit harder than I thought it would be.  I'm sure my heart rate will recover more quickly as I get in better shape.  My overall paces are improving!

2 miles early a.m. to shake out legs.  My calf was sore, so I wanted to see if it was doing okay. 

6 miles with East XC.  I felt really good today, and it was nice having running partners.  Was supposed to do seven, but had a bathroom emergency that necessitated me cutting the last mile off the course.  (Cemetary loop course.  I didn't time it.)

4800 south loop to River trail and home through Millrace Park.  My calf still felt a little weak.  Time for calf raises.  Total time 40:30.   My goal is to get some consistent mileage.  I had a calf strain, and then got really sick for a couple of weeks.  Feels like I'm always "starting over."

I had a clogged milk duct today, which you wouldn't think affects running.  The impact hurt a lot, so no running until I can get it unclogged.

Only time for a short run this morning.  I just ran 2200 west through SLCC and back.  I didn't time it.  My chest feels much better!  Nursing and running don't always mix.

Met the East High Cross Country team at Liberty Park for intervals.  We warmed up two miles, and then ran 4 x half miles with a half mile recovery.  My goal was to run all four under 2:50. I ran 2:45, 2:41 (slight downhill), 2:46 (slight uphill) and 2:46.  Then we cooled down a mile and a half. 

This was a pretty good workout.  The recovery was a little long, but that's probably okay until I get into better shape.  It's nice to have the kids to run intervals with.

I got up early to get my mileage in before the kids woke up.  I ran down 2200 West to 3500 South, and then over to 700West where I got on the river trail.  I ran the river trail back to Millrace part,and then home via Taylorsville High.  I timed a 4 mile stretch on the river trail to see what kind of pace I was running.  I ran 27:34 through that four miles.  I forgot to start my watch at a light, so I'm not sure what the total time was.  I ran 1:05:13, but probably need to add about five minutes.

I had really dead legs today.  It did not feel like they were firing.  I probably should have waited one more day before attempting a fartlek workout.  But, I want to get the harder workouts done earlier this week so I can be somewhat fresh at Saturday's race.

I warmed up 15 minutes to Valley Park.  I ran 5 x 3 minutes hard, 2 minutes easy.  I tried to vary the terrain so that I would get a good mix of uphill and downhill.  Then I cooled down 15 minutes to home. 

Met the East High XC team at Sugarhouse park for workout.  We did a three mile run for a warm-up (Around the park through the neighborhood and back on 1700.) Then, we did a continuous hill loop (10 x up a short hill, around the trees and back down.).  We ran down to the cars and did 2 x a Flanagan circuit (burpees, sprint, jumping jacks, sprint, squats, sprint, mountain climbers, sprint.) and then finished with a four mile cool down (Around park to1300E, over to 2700S, up to 1800E, down to 1700E and back to park.  A lot of strength work today, but breaking the run up kept me focusing.  I think I will be tired tomorrow!

Met the XC team at Cottonwood Complex.  We ran a three mile warm up around the outside of the park and St. Mark's Hospital. (Everytime I run this loop I think of my kids, because I gave birth at St. Mark's.)  

After the warm-up we ran a fartlek workout.  1 min, 2 min, 3 min, 3 min, 2 min, 1 min.  We had one minute recovery between the one and two minute fartleks, and 2 minutes between the three minute fartleks, for a total of 20 minutes.  We ran the region course, so the goal was to finish the course by the end of the workout.   This was a good way to run it, because it kept us from running too slowly between the fartleks.  I came pretty close to hitting the goal.  I ran the 3 mile course in 20:07.   (Should have sprinted in.)  I like running workouts here.  The grass and hills make it a good strength course.  Besides, I have much more empathy for the kids having to run this course for Regionals.  It's tough.

We cooled down two miles in the park. Now I get to back off the next two days to prepare for a 5k Saturday.

Ran an easy recovery run today.  I started at my house, ran through the neighborhood to 4800S, down to the river trail, over to Bullion, up to 1300 W, to 5400 South, and home.  My legs are tired, but nothing hurt.  I'm hoping another light day will have me a little fresher for Draper Days.  Total time: 46:37.

Met East XC team at Liberty Park.  Most of us are racing tomorrow, so we just ran two laps around the park.  I ran an extra lap before they got there. Then we did six strides.  I like easy days!  I'm excited for tomorrow to see what kind of improvements I am making.

I warmed up two miles plus strides.  I did not feel very good this morning.  I need to remember that when I'm nursing I need to hydrate a lot more.  It was very hot, and I was dizzy and thought I was going to throw up before the race.  I definitely need to pay more attention to hydration before I race.

I got out well the first mile, right with the leaders.  The mile marks were off, so it was a little difficult to tell what pace I was really running.  After the turn into the second mile the top two girls pulled away, and I got passed by one other.

I thought I would really be able to open up on the second mile since it is slightly downhill, but I never felt like I really got going.  My lack of training definitely caught up to me in the third mile.  I realized that there is a different feeling between running and racing, and I need to learn how to hurt again. 

Overall, I'm pleased with the 20 second improvement over the last two weeks, and almost a minute improvement over the last three weeks.  I'm just a typical runner,  I want it all at once!Consistency in training will get me there.

I had grand plans for a fartlek workout today early this morning.  However, my poor little boy had constipation problems until one in the morning, so I wasn't about to get up at 4:30.  Six was bad enough.  I almost didn't go at all, but I'm trying to eliminate the excuses for not running.  Being a mom is not an excuse, as all of the amazing moms on the blog can attest to.  So, when Teren got home from his run, I stumbled out the door and down the street. 

I ran 5400 to 1300 west, to river trail and back up through Taylorsville.  I tried to keep it faily uptempo since the run wasn't very long.  There was lots of construction on 1300 west, so I may avoid running there for a while. 

I felt pretty good considering I raced the other day.  (Must need to race harder!)  My overall time was 41:47.  I'm chalking this run up to a mental victory over a sleepless night.

I didn't make it out for a run this morning.  To beat the heat, I went over to the health club to run on the treadmill.  I ran a nine mile progression run. I started at 8.5 mph, and bumped up .1 mph every five minutes.  During the last 20 minutes I bumped up every 3 minutes, and the last mile every minute.  I ran nine miles in 59:20.

Had the idea to do a workout last night, but the kids did not comply with my schedule.  Cole started running a fever, and Lily did not go to bed when she usually does.  Finally, I just gave up.  So, I'll be running some longer days the next few days to get mileage.

Today I decided to break my run in two.

A.M.  Six miles.  I'm still feeling Tuesday's run.  I definitely ran harder than I thought at the time.  My hip is a little tight, but warmed out.  I tried to keep the pace under control.  I ran 4800 S. Down to river trail at 700W.  Then I ran the river trail to Millrace park, and up through Taylorsville High, through the neighborhood and home.  I like to run the last part through my neighborhood hard to practice finishing hard in a race.  I figure it is about 1000 meters.  (Yes, I know I need to get a Garmin.)  I ran 3:36 for the neighborhood section with a total time of 40:36 for the entire run.  I plan on an easy short run tonight, and mile and a half repeats tomorrow at Liberty Park if anyone wants to join me. (Obviously I'm not running Des News.)

PM  Easy 4 miles SLCC loop.  I didn't time it.  I just tried to run nice and easy.

I met the East High team at Liberty Park this morning. Most of them have races tomorrow, so I was solo for my workout. I warmed up 2.5 miles. Then, I ran 3x 1.5 mile repeats, with a half mile jog in between. I liked doing the workout this way, because I started at a different spot on the loop each interval. My goal was to run all three under nine minutes (6 min pace). My first one was 8:57, my second, 8:53 (this one ended slightly downhill.) and the last one was 8:57 (slight uphill finish.). I was pleased with the workout. I felt like I ran hard, but I think I can push through to the next level with some running partners.  I still feel like I settle into a pace, and have a hard time pushing out of it.  I need someone to chase.

I cooled down 2 miles for a total of ten today. 

While every other runner in Utah was racing at Desert News, I was busy slogging out a long-ish run on the river trail, trying to get my sorry butt in race shape.  My plan was to do twelve, but my calves were sore from yesterday's workout, so I cut to ten.  There's probably not much difference on my calves between ten or twelve, so basically I was being a little bit lazy.

I ran an out and back from my house out to 4100 S on the trail. (or wherever the trail crosses the road.)  34:45 out, and then I tried to push hard back.  My total time was 1:07:19, so I ran 32:34 for the five miles back.  I'm definitely used to nine or ten mile runs now, so I have got to start stepping up.  12 miles for sure next week.

Met X-C team at Sugarhouse park.  Most of them were pretty sore from weekend races, so they just had an eight mile run, plus hills afterward.  I was planning to stay in the park to run a fartlek workout, but Bill talked me into running it out on the course that they were running.  I warmed up 15 minutes and then ran 2 sets of 5 min, 3min, 2 min, with 3 min, 2 min, 1 min, recovery.  We ran our usual cemetary route, with two loops around the cemetary.  My total time for the eight miles was 55:12. (actually, this was a little past eight miles.)  After the run we did 10 hills, and then a mile and a half cool-down for ten miles total. 

I'm glad I'm getting used to ten mile days.  I know I'm getting stronger . . . now to get faster!!  I was definitely motivated by the performances at Des News this weekend.  I am inspired by all those fast ladies to get back to that level of running.  It's been a long time!! 

The hills that I ran at the end of my workout yesterday made my left calf incredibly tight and sore.  It wasn't so much the running up the hills as the walking backwards down the hills.  I opted for an hour on the elliptical trainer this morning.  I started at level 7, and increased a level every twenty minutes.  I watched a story on the news about a guy who set the world record for the world's longest ear hair (5 inches!).  So Gross!!!  The jury is still out as to whether I will attempt an evening run.  Watching the high school kids suffer through another day of hills kind of makes me feel guilty for not running. (What kind of example am I?)   So, we'll see how the leg feels when Teren gets home tonight.

Calf is feeling better.  It was just tightness.  I think I was kind of being a baby, but with my history of calf/achilles injuries I'm a little paranoid!  I didn't run until Teren got home from work, when it was way too hot to go outside.  So, off to the gym for some treadmill miles.  I started nice and easy at 8.2 mph, and increased .1 every half a mile.  I wanted a little bit of a pick-up, but nothing to make me sore tomorrow, since I want to run some longer repeats. 

I ate steak fajitas when I got home, but they didn't seem to agree with my stomach, since it has been hurting all night.

A.M.  I met the East High team at Liberty Park.  My goal was to run 4 x 1 mile with half a mile recovery.  However, my stomach problems from last night were still present.  I ended up stopping at the bathroom twice in the first lap of my warm-up.  I decided to just run another lap, and see if my stomach felt better in the evening.  So, just 3 miles this morning.

P.M.  Back to the treadmill.  I decided to do a 4 mile tempo instead of repeats.   I warmed up two miles, and then increased the speed to 10mph.  I increased .1 every 5 minutes.  After about 15 minutes, the treadmill began to smoke, and smell really bad.  I switched treadmills to finish up 10 minutes to make my total tempo 25 minutes long.  I didn't really pay attention to see how far I really ran, but it was over 4 miles.  I cooled down to make the total mileage 7 for the run.  I'd like to say I was running really fast, but I'm not sure the smoking treadmill was going as quickly as it said it was.  Still, my stomach felt better, so I count the workout as a success.

I began my run in the wee small hours of the morning.  Teren was running a 5k in the corporate games, and I didn't want to start a long run in the heat of the morning. I began my run at 5:00 a.m.  It was nice and cool, but the darkness created some challenges.  At  about mile 3, there was some pretty serious construction that took some navigation.  During the second half of the run, the sun began to come out.  I love running during the sunrise.  I took a bathroom stop after about seven miles.  Three miles later my stomach started to cramp again.  I was frustrated when there were three port-a-potties within 100 meters.  They were all either locked, or fenced off.  So, I ended up running very quickly for the last 2-3 miles.

I usually like to run on the river trail, but always feel like a depraved boogie man is going to jump out of the woods and grab me when I run on it in the dark.  So, I stuck to the roads to try my luck playing in traffic.   (At least there were street lights.)   I ran down to 1300W, out to 90th south, up to 2700 W, and back to 5400 S, to home.   I erased my total time off my watch, but it was around 1:25.  ( somewhat short of 13, but the need for the bathroom hampered my plan to run the rest through the neighborhood.)  What is up with my stomach!!!!

I met the East XC team at Sugarhouse Park for Boot Camp!   I've been planning this workout all summer, so I was excited to do it with them. (weird, I know.)  We ran four miles around the park and then did an hour of boot camp.

1. Flanangan Circuit (Burpees/sprint/jumping jacks/sprint/squats/sprint/ mountain climber/sprint)

2.  3 x 1 minute step ups on picnic benches

3.  3 x 15 pushups mixed with 3 x 20 situps

4. 10 hills (sprint up, jog down)

5. leg lifts 3 x 30 seconds held 6 inches off the ground

6.  Flanagan Circuit

7.  3 x wall sits (I'm not sure how long these were.)

8. 5 x stadium stairs (loops)

9. 3 x 15 tricep dips

10.  Hall Series ( lunges, toe walks, skips, butt kicks)

The kids did a two mile cool down, but I had to get home.  I plan on running again tonight, hopefully to shake out some lactic acid.  I'm going to be sore tomorrow.  Everyone worked hard, and it was a fun workout.  I need to do more of this stuff to stay strong.

I am SORE today!  I knew I would be.  Still, I felt pretty decent on my run. (Must been my lack of mileage yesterday.)  I ran an eight mile out and back.  I ran down 4800 S, to River trail to Bulion, turn around and come back.  The only bad part was the last uphill mile into the wind.  My sore muscles were singing then!.  I ran the first half in 27:33, and the total time was 54:19.  Gotta make up a couple of miles in the next couple of days before I head to Montana for my brother's wedding.  I know I'm not going to want to run much there.

I had a rough night with Lily the other night.  She was up constantly through the night.  So, I missed Wednesday's run.  We are leaving for Montana for my brother's wedding today, so I wanted to get a good run in.  I warmed up two miles.  Then, I ran 8 x 3 minutes on, 2 minutes off.  It was very windy.  I did half of them into the wind, and was very happy to hit the turn around.  Then, I extended my cool down to give me eleven miles, since I do not know what will be happening in Montana.

After eight hours in the car and another sleepless night with Lily, I just figured it was a success if I simply got out the door for a run.  It was nice and cool this morning in Montana.  It was fun to run my old high school stomping grounds.  I ran from my grandma's apartment, down Custer, up Benton to Knight Street.  On Knight Street I ran past the house I grew up in.  My mom sold it this summer.  It made me sad to know that is no longer my family home.  Then, I ran down Henderson, past CHS (go Bruins!), and back to Grandma's house.  I didn't feel to bad after yesterday's adventures.  Total time: 40:21.

Rough week.  A couple hours before Joel's rehearsal dinner, I realized from the pus-like fluid draining from her ear, that Lily has an ear infection.  We are staying at a bed and breakfast in the middle of nowhere, Montana.  So, we had to drive Lily into a tiny little town called Townsend to the emergency room.  Then, back to the bed and breakfast for  rehearsal and dinner.  It was still a late night, but Lily slept much better.  However, this weekend is taking it's toll.  I wanted a long run today, but I was so dead.  So, I ran down a trail across from the bed and breakfast to a road that ran down the lake.  After being eaten by mosquitos for about a mile I just turned around and came back for a whopping five miles. 

I've been lazy this week.  After about four days of no sleep and 16 hours in a car, and a wedding that went into the wee small hours of the morning, it has taken me a couple of days to get my focus and motivation back.  I'm a little disappointed in myself.  I can't let life derail me so much.  I still need to work on consistency in training.

Today I ran up to Valley Park and ran a fartlek ladder of 1-2-3-4-5-4-3-2-1 minutes with a 1-1-2-2-3-2-2-1-1 minutes recovery.  I usually run this workout with one to one recovery, so this is the first time I've reduced the times.  I felt pretty good, so maybe I wasn't running so fast on the quick parts.  I probably need to do some measured intervals as a check point.  I've just been focusing on longer runs and more strength oriented workouts in preparation for longer races.  Plus, I'm trying to not get injured.  I ran a two mile cool down for ten miles total.

My brother who just got married is coming with his new wife today to spend the weekend.  I'm excited, but more family commitments are going to make training tough. 

After a day of cross country practice and touring downtown with Joel and Jessica, I headed to the health club for an evening run.  I did my favorite progression run.  I started at 8.5 mph.  For the first 20 minutes I upped the pace .1 every 5 minutes.  For the next twenty minutes I increased pace every four minutes.   The last part of the run I increased every three minutes, and the last mile, every quarter mile.  That put me at 10.0 mph at the end of the run, and 53:05 for eight miles.  I wanted to do something quicker paced so I don't get sluggish for Saturday's race.  I'm weird.  I like the treadmill.

Way more sore after yesterday than I thought I would be.  I'm very tight in the hips.  I ran an un-timed easy four mile route.  I'm hoping to feel better for tomorrow's race.  I should be pretty tapered after these last couple of weeks of limited training.  I ran my SLCC route.  Joel and Jessica want to go to Lagoon, but I think I will opt out to prepare for tomorrow.

I really wanted to use this race to measure my progress.  My goal was under 18:00 and top three.  Two things I didn't count on . . . the course had two nasty hills, making it a little slower course than usual, and that the course would be cut short.  I warmed up three miles around the stadium.  Then did what felt like a million strides while a really long flag ceremony took place.  The race started with a big cannon boom, which scared everyone.  I took off hard.  The race climbs less than a mile into the course, but there is a downhill on State Street after that.  I tried to push this part hard, because I am a strong downhill runner.  My first mile was 5:38, which was a bit off my goal pace of 5:45.  I was hoping to be 11:30 through mile two, which was flat.  At this point, Amber Andrews and Stefanie Talley had pulled away from me.  I was running with Sariah Long through this mile.  Imagine my surprise when I looked at my watch at mile two and saw that it was just rounding out to 10:00.  I knew we were off, but I hoped that it would even out at the end.  The last mile was tough with a slight uphill followed by a very large uphill to the stadium.  I just tried to stay tough here and work up the hill.  Sariah pulled ahead, but seemed to stay about the same distance ahead of me, which makes me wish I had been tougher and stayed with her.  10 seconds out of the money is not fun!!!

I knew the time was wrong when I ran under 17:00.  But, I know that I have progressed well over the last four weeks.  I need to increase mileage, add in some speedwork, and get consistent.  Progress is not coming fast enough for me . . . but it is coming!

Today was a crazy day with the kids! I was so glad to get out the door tonight to be by myself and pound my stresses away.  My running was derailed last week by a nasty flu bug that hit our house.  I did run, but missed blogging. 

Tonight was perfect weather.  I could feel just a touch of fall in the air.  I wasn't able to run this morning, so I went when Teren got home from work.  I warmed up 10 minutes and then ran 10 sets of 3 minutes hard, two minutes easy.  It was an out and back route down 4800 S to the river trail, out to Bulion, and back. I hit the 5 mile mark in just under 33 minutes.  I ran 35:00 out, and 34:57 back, so I stayed pretty consistent.  It was beginning to get dark after I hit the turn around.  That always makes me a little nervous, so maybe that was a motivator to run a little faster.  It was nice to run and forget the fact that my supposedly potty-trained three-year-old pooped his pants twice in the middle of Wal-mart. Ah, motherhood! 

I went running when Teren finished his run.  It was a cool 50 degrees this morning.  It felt so good!  This is definitely my favorite time of year.  Of course, between 7 and 8 in the morning there is a lot of traffic since everyone is going to school or work.  I never realized how many schools were on my running routes.    I ran down to 1300W, over to 7000S (construction is done, thank goodness.)  up to 2700W, back to 5400 S and home.  Total time: 50:47.

I had intentions of doing a morning run to pad my weekly mileage, and then a workout in the evening.  It did not work out the way I planned.  So, I just ended up with a short morning run.  I ran my usual SLCC loop.  It's definitely apparent that school has started.  There were lots of cars around the community college. 

I ran the track workout that I meant to do last night.  400's are pretty short,but I'm trying to do some turnover work to improve my speed in preparation for a fairly big 5k women's race in September.  I warmed up 3 miles through the neighborhood and ended up at Taylorsville track.  I did 4 200's as part of my warm-up.  My workout was 12 400s with 90 seconds recovery around 80 seconds.  All of them were between 1:18 and 1:20.  The last 4 I cut my rest to 1 minute. 

I actually thought this workout would be a little easier than it was.  I guess I need to train my speed back a little.   My long term goal is a marathon, so I guess running 5:20 pace isn't that important.  I think I'm just remembering the college days, when sub-5:20 pace was easy.  I guess it's time to face the fact that I'm not 21 anymore.

I wanted a longer cool down, but I needed to get home so Teren could leave for work.  Cooldown was a mile and a half.

I took Cole down to the river trail to run.  I haven't pushed him in the jogging stroller since before Lily was born.  It was a good day to do it since I have a race tomorrow and I wanted to make sure I went easy today.   We just ran 3 miles out and turned around and came back.  I really enjoyed the time with my little boy.  He's old enough that he actually talked to me durning the run.  I'm glad that we had the time to spend together.  It reminded me to enjoy running, and not get so focused that all I am doing is preparing for races.  We had fun and blasted lots of stormtroopers along the way.

I drove up to Lewiston with the family to spend the night at Teren's sister's husband's parents house the night before the race.  It was nice to be close to Logan when the race was at 7 in the morning.  However, the kids didn't really like the change of environment,and took turns waking up every hour through the night.  I only slept 2 hours consistently, and maybe two more hours very sporadically. 

So, after a rough night, we woke up at 4 to eat and head out to the finish line to get on a bus up the canyon.  Teren and I watched an amazing lightning storm, but luckily, the storm stayed away from the race.

I warmed up two miles in the canyon, and spent a few minutes on the start line catching up with Michelle L.  I knew she would be a tough competitor since she is marathon training.  Stephanie Talley and Mary Anne Schauerhamer were also at the start, so I knew the race would be competitive.  I was nervous to run after a terrible night's sleep and a 50 mpw training schedule.

My plan was to work hard down the canyon, since I know I can run downhills strong,and then hope I didn't blow up.  We had a nice pack of women through the first few miles, and I was very nervous when at the first mile I already felt like I was working hard.  The "downhill" course was more rolly than straight down.  After 3-4 miles Stephanie, Michelle, and I broke off and took turns surging through the canyon.  (I'm sure Michelle has a more detailed race report.) 

Every time I thought I was going to get gapped, I seemed to pull back into the race, and I maintained decent contact with Stephanie until 6 miles, and Michelle until 8-9.  At 8 miles I decided to try a gu, since I will have to use them in a marathon.  Not a good idea!   My already sensitive stomach rebelled, and I really struggled the last few miles of the race.  Miles 10-12 were pretty much a death march.  I was well off of Stephanie.  Michelle was in reach if I really pushed, but all I could think of was finishing and finding a bathroom.  I worked the last 1.1, which thankfully was downhill, to finish 1:19:30 to Michelle's 1:19:02, and Stephanie's 1:17:58.  I was pretty pleased, since I just had the tentative goal of breaking 1:20.  I felt like this was my best race to date, and I am definitely encouraged.

A couple of things I learned from this race: 

1.  Sometimes you have miles where you feel good, and others where you feel terrible.  I imagine this happens even more in a marathon.

2.  Keeping contact with competitors helps you run faster! (duh!)

3.  You can' t always control conditions before a race, so it's important to concentrate on the things you can control.

4.  I need to practice with gu and fluids before I try that in a race again.

I didn't cool down since I spent a long time after the race in the bathroom.  My problems have continued through the day.  At least I know I ran hard!

I woke up to a major thunderstorm this morning, so no running.  This evening I have a cross country team barbecue, so I decided to cross train.  Since I am recovering from the half marathon still, this was actually a good idea.  My left quad seemed pretty sore.  I rode my spinning bike for an hour and a half at a steady state, increasing the resistance every fifteen minutes.  I watched Meet the Fockers on the tivo while I rode.  Thankfully, the kids napped the entire time so I could get the workout in. 

P.M.  I ran the "fun run" at the team barbecue.  It was about a 3k.  I pushed Lily in the stroller.  Since she crossed the line before me, she was the winner.  8 months old and already won her first race!

I only had time for six miles until I had to get myself and the kids ready to go to Cole's pre-school parent orientation.  I ran 4800S to River trail and off at Millrace Park.  It was a beautiful morning, and I was surprised that my legs actually felt pretty good.  I have no soreness, just a little tiredness left.  So, I will run fartlek tomorrow to see how they feel when I go faster.  I'm glad that I cross trained yesterday to give my legs a little recovery.

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. 

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.  

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!

It was a snowy, slushy morning, so I went to run on the treadmill.  I think I'm going to be spending lots of time on the treadmill since I run so early in the morning, and I'm scared to run on the roads in the dark.  

Today is my baby Lily's first birthday.  I've experienced many flashbacks of last year when I was as big as a whale and ready to pop.   Having a December baby definitely added a layer of beauty and meaning to the holidays.  I thought of giving birth to my little girl as I ran this morning.

I started at 8.0 mph and increased .1 every half a mile.  So, I finished the run at 10.0 mph.  It felt nice and easy for about 6-7 miles.  I was working hard the last three miles.  The overall time was 67:27.  

I'm trying to front-load my week.   I want to go for a Christmas run, but I don't want 10 or more miles looming before me.  

I had the goal of getting up at 4 to get a run in before Boot Camp class at 5:30.  But, since I didn't get to sleep until 11 and Lily woke up 3 times,  I was pretty happy with myself for getting up at 5 and driving through the slush to the health club to run a treadmill hill run.   I told myself " Just get at least 6 in."  But, once I got in the groove I woke up and was able to complete 8.  

I started at 8.5 mph and jumped up the pace every 5 minutes.  I ran a 2 minute hill on a 3 percent incline every 10 minutes.  I completed 5 2 minute hills during the run.  My total time for 8 miles was 53:27.  But . . . no Boot Camp.  Maybe Thursday! 

A.M. BOOT CAMP!!!   So much fun. . .  until tomorrow when I discover muscles I never knew I had. I wish I knew how to factor this into my mileage.  I guess it doesn't really matter.

Later A.M.  Met the East High team at the Olympic Oval.  They did running and drills.  Since I had tortured myself earlier, I just ran laps while they did their drills.  I ran 30 laps, which is just over 8 miles.   It was more fun than the treadmill, but I'm itching to get outside.  Hopefully tomorrow when I hobble through my fartlek run!

That was worse that I thought it was going to be!  My body is so sore.  Running a fartlek workout after bootcamp was not a good idea.   Oh well, I guess it is all about effort, right?

I went to Liberty Park this morning.  I'm still running in circles, but at least they are outdoor circles.   The weather is really nice for December.   I warmed up 2 miles and then ran a ladder workout.  I ran 1, 2, 3, 4, 5, 4, 3, 2, 1 minutes with 1, 1, 2, 2, 3, 2, 2, 1,1 minutes recovery.   Then, I cooled down two miles.   I don't even know if I was hitting under six minute pace on the fast parts.  My legs are just dead, and the sore arms and abdominals didn't help matters much.  Still, the workout is done and I can enjoy the rest of the day. (Cleaning house, baking cookies, and wrapping the last few presents!)

I have been looking forward to my Christmas run all week long.  I know many people would think I am crazy for waking up at 5:00 on Christmas morning to get my run in; but I know that my fellow runners will understand the appeal of a peaceful respite from the craziness of the holidays. 

I felt like the entire world was still asleep as I took to the silent streets.  I put Christmas carols on my I-pod, and left my watch at home.  Sometimes a run is so much more than a run, and I wanted this one to be a meaningful experience.   I truly enjoyed the solitude of the early morning, as I reflected on the spirit of the season, and all the blessings that I am thankful for.  I especially enjoyed running up on a kindred spirit who was also out getting her morning run in.   (Except for the fact that I scared the daylights out of her!) 

My run was my Christmas present to myself.   It was the perfect start to a wonderful day.  One of the best things about running is that it affords many opportunities for time alone for reflection.   I'm so glad that I had one of those opportunities on this Christmas day.

Merry Christmas, fellow runners!

Monday morning Teren, his parents, and I all contracted a nasty bout of food poisoning.  Today was the first day that I have felt well enough to even attempt running.   The weather was particularly nasty this morning, so it was off to the health club.  Unfortunately, the next few days are supposed to be snowy and extremely cold, so I will be spending a lot of time indoors.

I was still feeling the effects of the food poisoning while I ran.   I felt light headed and weak, so only managed 6 miles.   Maybe it was the lingering illness, but I found myself especially irritated by other people at the club.  I even mentally listed some of my health club pet peeves.

1.  I hate when the cleaners clean around my machine while I am still running on it.

2. I don't like when people exercise on the machine right next to me when there are several to choose from.  (Yes, I have space issues!)

3.  It's disgusting when people leave their used paper towels in the console.  How hard is it to throw it away?

4.  Equally disgusting is the refusal of some members to wear deodorant or wash their workout clothes.

5.  I get annoyed by people who talk on their cell phones while they work out.   They are definitely not working hard enough.

6.  Lately at 24 Hour Fitness, advertisements sporadically come on over the PA system.  They are loud, cheesy, and so annoying! 

7.  It is inconsiderate when members don't rack their weights when they are finished with them.  There is nothing worse than following some He-Man who has left 4 plates on each side of the bar.

Wow!   I feel better now that I have vented.   Maybe this is why it is so much more enjoyable to get outside and run.  Of course, I could write a list of pet peeves of running on the track (walkers in the first lane) or on the river trail. (People with dog leashes stretched across the entire trail!).   I guess I'm just cranky!

Total time for run:  42:29

I had a relapse of stomach issues yesterday.  It has not been a fun post-Christmas week.  But, today I seemed to be back in fighting form.

I drove up to the Oval to get a speed workout in.  Once there, I quickly realized that they were holding the US speed skating championships and I couldn't get on the track. (Unless I wanted to run in front of an audience in lane 4.  Not so much!)

So, I drove back down 5400 S to the health club.  I realized that I hadn't eaten in 4 hours, and my stomach was growling.  This is not a good way to start a workout.  So, I grabbed some energy-providing jelly beans from the pro shop. They didn't taste great, but got me through my workout without crashing.   I warmed up 2 miles and then ran 10 sets of 3 minutes on 2 minutes off.  On the fast interval I started at 10.0mph and increased .1 every interval.   I recovered at 8.0 mph.   I finished the run to 10 miles.  I was going to cool down on the treadmill, but saw a non-running friend on the stationary bikes.  So, I went and rode for 20 minutes while I chatted with her.  I figure I can count that for two more miles.  

I wanted to meaningfully blog about my running highlights of 2010, but since Lily is screaming her head off while attached to my leg, I will have to leave that for tomorrow!

Total time for 10 miles: 64:27