Emily's training blog

Met Caisa up in Daybreak for a New Year's Day run. I enjoyed the morning, and I wasn't as cold as I thought I would be. I think it's after the run that I'm most cold. Nice easy talking run around Daybreak. 7:42 average.

I will get back on schedule next week. This week has been crazy.

I doubled my weekly mileage today with a nice long run with Jenny. It was my longest run since CIM. It felt great. Especially since the weather was more bearable. Who knew I would be so happy to see 24 degrees? It was great getting caught up with Jenny. The run flew by. 7:20 average.

Back to work. Back to school. Back to consistent training.

I did sleep in a little this morning, so ended up running a tempo run. I ran a ten minute warm up, and then tempoed for an hour. 15 minutes at 6:45, 15 at 6:30, 15 at 6:15, 15 at 6:00. 9.42 miles for an hour. I cooled down five minutes.

I'm working my way up to four miles at each pace. Last time I ran, I did two miles at each pace for a total of eight. I am pretty sure I could do three miles at each pace. Sixteen is a little ways off.

It's soooo much warmer than last week. Thirty degrees feels amazing. I ran loops through the neighborhood. My legs were tired from yesterday. I love when the moon is out in the morning! 7:43 average.

SLCC loop/Costco loop. I warmed up twenty minutes and then 16 x 1 minute on/off for some turnover. It's a little tough running fast in the dark. My depth perception was screwy. It was also very trafficky this morning. I might be better off driving out to Sugarhouse Park or the Oval. I hate running at the oval, though.

7:04 average with two near death intersection crossings.

7 easy with Caisa and her friends in Daybreak. I love having company. Daybreak is hilly! 7:43 average pace.

I slept in, so I ended up at the gym. I should really try to avoid the gym until it settles down in a few weeks. The best treadmill was taken. I warmed up on anothet. I started into my workout and it started to smoke and smell of burnt rubber. So, I changed to another for the rest of the workout. This one is a little slow, so I modified the workout. I warmed up fifteen minutes and then 6 x 5 minutes on 2 minutes off at increasingly faster paces. I cooled down until I hit 45 minutes of workout. About 65 minutes or so total running. 9.7 miles. Or so it said.I hate when someone takes the most accurate treadmill. Oh well, it's all just effort based right now, anyway.

I ran with Jenny this morning. We ran an out and back along Wasatch to get out of the smog. My stomach felt sick the entire run. It must have been the bean with bacon soup from last night. But, we got it in. 7:12 average.

I started a blog. It will be fitness and running focused. Check it out. Feedback is appreciated.

running4dream@blogspot.com.

It was a lovely morning. 37 degrees. I wore capris and a light long sleeved shirt, and was perfectly warm. I felt some fatigue from Saturday, but in general felt pretty good. 7:22 average.

I missed yesterday. I planned on a workout midmorning. Myles came down with a cough, so I couldn't take him to daycare or leave him with a sitter. So, I did yesterday's workout today. I'm still working on extending my tempo run. I did the 6:45, 6:30, 6:15, 6:00 workout. I was aiming for twelve miles, but ended up 11. I will push up to twelve next time. Warm up and cooldown gave me two more miles. I sure wish I could get my drive back. It's been a blah winter running wise. I wrote a blog post on the reasons that I run. running4dream.blogspot.com.

8 in Daybreak with Caisa. 7:31 average. Super tight hips from yesterday.

Treadmill day. Progression run. I started at 8.0 mph and bumped up every half mile. I also added in 12 x 1 minute pushes. Every five minutes I ran hard, starting at 10 mph and increasing the pace .1 every interval. So, I finished with my regular pace at 9.6 mph, and my sprint pace 11.1 mph. Tough workout! 9.14 miles in one hour.

Enjoyable long run with Jenny. We ran a newish route out 700 west to Bulion, wound up ro 1300 w to 7000S, to 2700w, to 5400 S, through the neighborhood, back to 4800 S to Vine, and through Murray Park. I felt much better than during last week's long run. 7:17 average. I'm excited to help Jenny train for her marathon.

Still feeling Saturday, so gave,myself one more recovery day. 7:10 average.

I warmed up twenty minutes and then ran a fartlek workout. 3 x 1,2,3,2,1 minutes with 1,1,2,11 minute recovery. I felt pretty good for 6 am. 6:53 average. I'm trying tp ramp up the training a bit. I'm having a tough time getting focused and serious, but I will get there eventually.

Later AM:  I took a zumba class.  My usual zumba instructor was gone.  So, I ended up taking zumba from a one-armed zumba instructor.  She was terrible.  Not because she had one arm, but because she couldn't stay on beat and her coreography was boring.  I get frustrated with poor instructors. Yes, I'm being mean and snobby.  I should have taken cycle class instead.

Treadmill day. I ran for sixteen songs. I was going to run fifteen, but I wasn't quite at an hour, so I ran for one more song. I made 9.17 miles in 63 minutes. I also threw in six two minute hills at three percent incline, one every ten minutes. I have lots of tricks for avoiding boredom on the treadmill.

I met Caisa and her friend Carrie in Daybreak this morning. I'm enjoying my Thursday Daybreak runs. We were moving pretty quickly today. 7:14 average. I'm ready for a long workout tomorrow.

Treadmill. Two mile warm up. AT/LT tempo. 6:15/5:45, switching every half mile. I had to go to the bathroom after three, so the workout became 2 x 3 miles instead of six straight miles. Still, it was pretty tough. I haven't done much in the LT range, lately. I cooled down for fifteen minutes.

It seemed especially dark this morning. I can't wait for summer to get here. 700w to Winchester, back on 1300 S. 7:25 average. My goal this week: Run every day without missing. Pathetic, I know.

Happy Birthday to my tiny boy, Myles. I think he is going to redefine "Terrible Two".

It was a nice, warm,wet morning. It was nice having clean air. I decided to get back on the track. That was a shock to my body. I warmed up 3.25 miles, and then ran 15 x 200 on/off. The track was slippery. My first 200 was 43, but all the rest were 40 to 41. You gotta start somewhere, though. Since I have a couple 5ks coming up, I will probably throw in one day a week of shorter intervals, hopefully around 5:20 pace. I cooled down 2.25 miles. Core when I got home.

Weekly Daybreak run with Caisa. 7:17 average with lots of long climbs. Good strength run. I'm trying to talk Caisa into racing. She's super talented, but hasn't raced since college.

Two mile warm up. 10 x 3 minutes on, two minutes off. Cool down until I hit eleven miles. This week is looking much better than last week in terms of mileage. Now I just have to keep it up. I'm going to run for Utahrunning.com's team in 2015. I really appreciate the sponsorship. It gave me a little boost of motivation this week.

I'm going to be tired on tomorrow's long run.

I ran on the Salt Lake marathon course with Jenny. It's pretty tough! I didn't feel my very best, but I was happy to get the mileage in. 7:12 average.

Good end to a successful week! Now, I need to keep it up.

Easy run. I have been fighting off a cold. I seem to be ok running.

Beautiful morning. I ran over to the Taylorsville track for a speed workout. I warmed up three miles. I ran four sets of 200,400, 600 with 200, 200, 400 recovery. They were NOT fast. I think I'm going to try to find a babysitter and do speed later in the day from now on. It's really difficult to move quickly at 6 am. Plus, I can't see my splits in the dark.

Set 1: 39, missed the split, 2:12 (ugh)

Set 2: 41, 83, 2:10

Set 3: 40, 82, 2:08

Set 4: 39, 82, 2:07

At least I got faster over the workout.

I cooled down 1.6 miles.

Later am: Zumba!

I felt pretty terrible the first couple miles of my run today. I missed the morning because I was up with Myles last night. He has learned how to climb out of his crib, so we are trying to get him to sleep in a toddler bed. It's not going well. I hired a babysitter, and managed to sneak out for an afternoon run, which was nice. Sixty degrees. Can't complain! I even ran down on the trail, which I avoid in the dark. 6:56 average. I tried to move it the last few miles.

9.27 windy Daybreak miles with Caisa. 7:34 average.

Treadmill workout to avoid the wind. Two mile warm up. 2 x 3k, 2k, 1k at 6:15, 6:00, 5:45 pace with one minute recovery. Felt good. I will try to get through three sets next time. Cooldown about a mile.

Windy long run with Caisa and her friends. I always feel so ghetto when I run with the SoJo girls. It must be my Target ensemble and lack of makeup at six in the morning. I missed Jenny. Relaxed run. 7:28 average. I got dizzy the last mile. Energy crash. I wore shorts and a t-shirt this morning.

I debated on going back to sleep this morning, but I got myself up for a run. Victory over the bed monster! 65 minute run. 9.6 miles. Mid-effort run. Longer and harder tomorrow.

20minute warm up. Fartlek workout. 1,2,3,4,5,5,4,3,2,1 ladder with 1,1,2,2,3,3,2,2,1,1 minute recovery. 6:35 average for the workout. Cooldown for about ten minutes.

I managed an hour of running on the treadmill before the daycare workers begged for mercy from my inconsolable, exhausted boy who was wide awake from 3-5 am. It was one of those days it's a victory to get a run in at all. I ran easy. I'm tired from last night, and sore from yesterday. Is it naptime, yet?

I missed yesterday! I'm really struggling with Myles' bed transition. I was just exhausted yesterday. Hopefully I will get things under control soon.

I ran in the afternoon, today. I warmed up 3 miles and ran 4x 200 in 37-38. The back stretch was really windy. I ran 3 sets of 5 x 300 meters with 100 meter jog recovery, 400 between sets. I just wanted to say around 60 seconds.

Set 1: 59, 61, 61, 61, 60 (35-40 seconds on recovery.)

Set 2: 60, 62, 61, 61, 61

Set 3: 59, 60, 58, 58, 59 ( I extended my recovery to 1 minute. It seemed to help keep the pace under 60)

35-40 seconds recovery wasn't quite enough to stay under 5:20 pace. 1 minute recovery was perfect. I am just trying to work on turnover occasionally.

I would probably add another set next time.

I ran a quick cooldown to hit 9.5. Long tomorrow!

18 with Jenny, 1300 w to River Trail via 9000 S. It was a tough run today. 7:10 average. I wore a pink shirt and red gloves for Valentine's Day.

A little short on the mileage this week because of Thursday's miss. I still got some good quality workouts. Now, I just need to get the mileage back up.

At the gym. Kids are out of school. I was still feeling Saturday's long run.

Long aerobic threshold tempo today. I haven't done this workout in about a month. I warmed up 1.5 miles. I ran 3 miles at 6:42 average, three miles at 6:29 average, three miles at 6:12 average, and three miles at 5:58 average for a total of twelve miles. Last time I ran this workout, I made eleven miles. Still working up to sixteen, but today was pretty tough the last couple of miles. 6:21 average. I only cooled down half a mile.

Eight miles, nice and easy. My calf is a little tight aftet yesterday's tempo. Otherwise, I felt pretty good after a hard day. I can feel my fitness improving. 7:30 average.

Run in Daybreak with Caisa and Keri. A little marriage therapy this morning. 7:27 average.

I planned on a track workout, but my right calf is still feeling a little tight, so I stayed off of the track. 25 minute warm up. 20 x 1 minute on/off. The last one I ran hard until I hit 9 miles, which was about .4 miles. Cooled down home. 10.6 miles. 7:06 average.

I meant to get 18 in today to hit 7average0, but I was starting to crash the last couple of miles, so I finished at 16.2. I will save 70 for next week. My running schedule was screwy, since Teren had early meetings that lasted until afternoon. It's hard to get an eating schedule down when I run in the afternoon. I did gu at 10, but it didn't last.

It was pretty windy this afternoon. I ran out the river trail to the north for 45 minutes, and then came back south for almost seven miles. I climbrd Winchester, and then came back north, so the last three miles were uphill and into the wind.

Since everyone else tempoed today, I threw some harder miles in.

7:23, 7:00, 7:09, 6:57,6:58, 7:00, 6:56, 6:44, 6:41, 6:43, 6:46, 6:35, 6:28, 6:57(Winchester hill), 6:44, 6:30, 1:22.

6:51 average, with 7 to 16 at 6:40 average.

Winter is back! The wind was freezing cold. I warmed up a little after four miles. I'm in need of a hot shower. SLCC loop to Costco loop with a couple more loops through the neighborhood. Very loopy. 7:17 average.

Had trouble with Myles at daycare today, so I ended up on the spinning bike at home. I warmed up 15 minutes, and then did 5 x 6 minutes tempo, four minutes climbing, two minutes sprint, and two minutes recovery. I cooled down about seven minutes to hit ninety minutes of riding. I watched two episodes of Parks and Recreation, and three episodes of Friends on Netflix.

I was very productive.

Something is always better than nothing, right?

Did yesterday's workout early this morning. I warmed up fifteen minutes. The goal was 10 x 4 minutes on, 2 minutes off at increasingly quicker paces. I started at 10.0 mph, and increased .1 every interval. I have done 10 x 3 minutes, but not four. It was tough. Especially since the treadmill I was on was actually calibrated correctly.

I made 7 x four minutes, which put me at 5:36 pace. Then, I did 2 x 3 minutes, and 1 x 2 minutes for the last one. I will have to work into this one. I'm sure I can make eight. Ten will take a little more fitness.

I cooled down five minutes.

Thursday Daybreak run. The other girls were pushing it. 7:12 average.

Kind of stuck on the 10 mile distance. I felt sluggish to start, and then surprisingly good. 2200 W to 4100 S, river trail to 4800 s, 700 w to Bullion, Loop up to 1300 W.and back via 5300 S. High school kids applauded for me, which propelled me into a 6:16 last mile. 6:50 average. Medium hard run.

Teren had to leave for all day meetings at 7:30, which means I had to start my run at five. Fun. Since I only ran one workout this week, I decided to run a long tempo. I went to the gym. I hate running alone in the dark if I can avoid it. I have been inching my long tempos up a little at a time. Today I ran thirteen miles, starting at 6:44, and increasing the pace every mile or so by .1. It is a little more gradual progression than the 6:45, 6:30, 6:15, 6:00 workout. It was just a touch slower, but a mile longer. Two mile warm up. 13 at 6:22 average, mile cooldown.

16 miles total in 6:38 average.

I plan to start bumping the long runs up to the 18-20 mile range next week. My husband's schedule is killing me lately.

I took 9:15 Zumba. I'm going to be crashing soon.

Easy running today. Still feeling Saturday. Goals for this week: 70 miles, 18 on long run.

I went to the oval this morning for some speedwork. I warmed up about three miles. I jumped in the workout of a group that was training there. They were running 6 x 2 laps, with a half lap recovery. So, 884 meter repeats with 221 meter recovery. My paces were a bit all over the place. I split the occasional 200 or 400 to see how fast I was going, but I was primarily running off of effort. I ran anywhere from 5:25 pace (too fast!) to 5:45 pace. I think my average was around 5:40 pace. The short recovery made for a rough workout. We will just call it a good fartlek workout! I think next week I will run 800 meter repeats to see where I really am.

This group meets every Tuesday morning, so it will be nice to have some training partners.

2.5 mile cooldown.

I felt terrible all day today. I almost gave up on getting a run in. But, I had hired a babysitter, so I told myself to get at least five in. It was nice running in daylight and not in the cold/dark+freezy morning. I fe a little better as I ran, and managed to pull out eight miles. Yay for a mind over body victory. 6:57 average.

11 easy Daybreak miles with Caisa. I was freezing this morning. 7:30 average.

I warmed up three miles, and ran a 45 minute tempo. Since it was shorter, I ran it harder than my long tempos. I started at 6:15 pace and increased .1 every 5 minutes. I felt pretty good. I could have made it to eight, but it would have been pretty tough after that. I hit 7.5 miles in just over 45 minutes, so 6:00-6:01 treadmill average. I cooled down 1.5 miles.

A little farther than I had planned, but what a great confidence booster. The longer tempos are making a difference. I met Jenny and James at Liberty Park. We wanted to run the Salt Lake Half course. We ran up, up, up, to Legacy Bridge, and then ran the half course. Our goal was to get faster through the run, and finish strong. I ran hard through eighteen, since that was the mileage goal, and then ran the last two as cooldown.

7:47, 7:50, 7:57, 7:51, 7:15, 7:02, 6:49, 6:44, 6:28, 6:46,6:55, 6:38, 6:50, 6:49, 6:48, 6:20, 6:33, 6:16, 7:15, 7:18.

I'm happy to hit my mileage goals for this week. 7:01 average.

I got to run a little later in the morning. The weather was gorgeous! I felt so good running. I seem to recover pretty well from the long runs. I'm in a sweet spot right now of balancing mileage and recovery. The test will be the speed workouts.

I ran 4800s up to Murray Park,along Vine to 5300 S , back to 4800 S. I came back along the river trail. My garmin died at 10.4 miles, which luckily was right in front of my house. 6:50 average.

I want to keep the mileage around 70 this week. It will take some planning and focus since Teren is in Boston until Saturday afternoon. Then, I will drop down a bit next week for the 5k.

I had planned on 5 x 2000 on the track, but after I warmed up I realized that the track was locked all the way around. So, I ran a longer fartlek on the River trail. I had planned on doing the 2ks at about 5:52 average. The fartleks were around that range. I warmed up three miles and then ran 10 minutes, 8 minutes, 6 minutes, 4 minutes, 2 minutes, 1 minute with.5,4,3,2,1 minute recoveries. 10 minute was at 5:56 average, the 8 minute at 6:05 (all headwind) 6 minute at 5:54, 4 minute at 5:50, and I'm not sure about the two and one. I was just trying to stay under six minute pace. 6:22 average for the seven miles of workout. 1.5 mile cooldown.

8.65 easy recovery.

Next week was supposed to be my down week, but with my husband out of town, and my youngest coughing too much to leave with anyone, I could only get so much running in this week. So, forced down week this week, and take it back up next week. It's probably not a bad thing, I was starting to feel dome niggley pains after Tuesday's workout.

Devra came to run with me. At seven miles she caught a metal loop with her foot and crashed hard. A really nice girl stopped and gave her some water and Neosporin. She was pretty ripped up. She made 5.5 more miles, but was hurting too badly, so we looped back to my house and I administered first aid. I could have gone longer, but just felt like adding it to the crappy week of training and called it good. I will be nice and rested for the upcoming week. I will either have to race the 5k on tired legs, or just skip it altogether. It's not an important race, especially since they took it off of the circuit. Oh, life.

12 miles. Two mile warm up and then a tempo workout. I'm working to be able to complete 3x 3k, 2k, 1k, at marathon, half marathon, 10k pace with one minute recovery. I have only completed two sets. Today, I made two sets, and then had a short bathroom break. I got a little more recovery, so I finished with a 2k, and 1k. So, it went 3k, 2k, 1k, 3k, 2k, 1k, 2k, 1k, at 6:15, 6:00, 5:45, 6:15, 6:00, 5:45, 6:00, 5:45 paces. I didn't have time for a cooldown. 15k worth of work, up from 12k.

Just because I like running odd distances! 10.63 miles. 80 minute run. It's so springy! 7:33 average. My legs were tired from yesterday.

My achilles was cranky today.

AM: I got up before five so I could get a longer workout in, but spent 45 minutes cleaning up an overflowing toilet. It's still not unclogged. So, change of plans. I decided to get out for a short run, and try to fit in a double today. I will save my workout for tomorrow. So, six miles this morning. 7:23 average. I feel ready for a harder effort. Now to find a sitter for this afternoon.

I warmed up twenty minutes and ran 4 x 1,2,3,2,1 minute repeats, with 1,1,2,1,1 minute recovery. This is the first time I have run four sets. The last set got tough. I tried out my new DS racers. LOVE! They match Jenny's Punky Brewsters. Twins!

6:47 average for workout. I will hit 70 this week, and then I need to get serious about building the mileage if I'm going to run Grandma's. Only 13 weeks.

Planned 18-20. I didn't want Devra to feel alone after falling this week, so I fell hardat 5.5 miles to keep her company. It hurt so bad! I ripped the tops offmy fingers, and my knee kills. I limped over to the Maverik to use their phone, but my husband didn't answer. I ran the three miles home on adrenaline. My knee is killing, now. Hope it's not serious. 7:06 average. Uggh. My training!!!!!

Stupid, crappy, dumb hurt knee!

My knee is still sore, but runnable.  Downhills made it hurt the most.  I will start taking the mileage back up tomorrow, but may wait until next week for any hard efforts.  I just don't want any permanent damage.  

Grandma's offered me hotel, race entry, elite bottles, and meal money.  Sounds like a good deal.  Is 12 weeks sufficient time to get in marathon shape?  The last two weeks have been a little rough.  I've had good long efforts, but have been inconsistent in volume.  I don't feel that I'm too far out of fitness, though.  As long as my body cooperates.   Thoughts?

I woke up and realized my fridge and freezer had been off all night long. After cleaned melted ice cream out of the freezer, I realized that there was nothing I could do about it at five in the morning, so I went running.

I was so happy to meet Jenny, and have someone to vent all of my stress to. I love my running friends. My knee still hurts!

Early longer run before the baptism craziness ensues. It took a couple miles for my knee to warm up, but it seemed to do a lot better as the run progressed. Though it is still sore, I notice improvement every time. So, no permanent damage. Just bruising. I will continue to ease into full training.

I wanted to test the knee out, and get something faster in, but not a full out workout. So, I ran a progressive run. I started at 8.0 mph, and increased every half mile by .1. My goal was to get to 10.0 mph by the end of the run with no pain. It took about ten minutes to warm up, but it has improved a lot. I didn't even take ibuprofen this morning. I finished at 10.3 mph. Last five miles, 6:13 average. 6:40 average for the entire run. I'm back in commission. I just hope there are no more setbacks.

Daybreak run with Caisa.

16 with Jenny. Knee hurt all day afterward.

Running with audiobook. I'm going to try to fit in some classics on my runs. First four chapters of Peter Pan and Wendy. I have been reading Peter and the Starcatchers with Cole, so I thought I would listen to the original. 7:06 average.

I'm not loving the on and off knee pain. Every other day running isn't working too well, either. It's getting better, but not quickly enough. I did a harder effort today. 65 minute tempo, starting at 6:45 pace, and finishing at six. I can tell I have lost some fitness, but I think Ican snap back fairly quickly.

I think I will run the SL half more as a tempo run, next week. As of now, I think Grandma's is off. I just don't want to cram the training into ten wees, and then run a sub par marathon. I guess I could go and run it by effort, just for the experience. I don't know. As you can see, I'm not very mentally invested.

Anyone want to go to Chicago in October?

Back to back runs with no knee pain. Well, I actually felt it the first five minutes, but nothing after that. Yay! I think I'm officially mended. I can train for realsies again. I was feeling yesterday's tempo. But, I still managed to move pretty quickly. 6:56 average. Beautiful morning!

Garmin-less run with Jenny. No knee pain at all! I can't wait to see Jenny crush it in the marathon next week.

I ran up in Ogden with the Utahrunning.com team, of which I am a part this year. We ran on the trails above Weber State, which was a nice change. I forgot how incredibly hilly Ogden is! I'm excited to get to know all the people on the team this year. We had breakfast, and received our race gear. No knee problems, even bombing down the steep hills. I'm happy to be back in commission! I'm excited to race next week, even though it will be a little rough. Time to bust some rust!

A little limited on time this morning. I did a track workout for the first time in quite awhile. I just wanted to get used to turnover again. I warmed up 2.75 miles and then ran 4 x 200. It was pretty windy on the home stretch, which wasn't surprising. I ran 1600, 800, 800, 400, 400, 400, 400.

1600: Goal: 5:45. Actual: 5:43

800's: Goal: 2:48-2:50. Actual: 2:46, 2:48

400's: Goal: 80. Actual: 79, 77, 78, 78

400 recovery between the miles and eights. 1:1 recovery on the 400s

Only a mile cooldown.

9.15 miles. I'm sore today from the track. I need to stretch and roll! I ranthrpugh.two episodes of Serial. Fascinating stuff. Who really murdered Hae? I can't decide.

Does anyone have any other podcast recommendations?

7:22 average

Hour treadmill run. Yuck weather! 8.75 miles

I have a catching pain going on behind my right knee. (Not injury knee). I think it's a result of some calf tightness, probably from the hills on Saturday, followed by track on Monday. I didn't run yesterday. I could feel it a bit today, but it doesn't seem to hamper my running. I hope it doesn't give me trouble tomorrow.

Six miles, with 8 thirty second sprints peppered throughout the run.

My goals for tomorrow are to not hurt myself, and to have fun. I'm not expecting a stellar result. I'm mostly there to watch Jenny's big race. It will be a good day!

My start to the racing season. I knew I wasn't 100 percent, and haven't been for about 4 weeks. I'm still glad I ran, even though the fitness was a little off.

I drove to the start line with Jenny and Bryant. I warmed up two miles and threw in some strides. I had a funny moment peeing behind a bush with a total stranger. Runners. We're all the same. I have a new friend.

I had no idea what to expect, so put it on the line and went hard with the leaders. I couldn't hold. The top two pulled away at six, with third place passing me at seven or so. Kudos to Jasmine. She started out more conservatively and just about reeled in the top two. So, I was in no man's land in fourth place. I think I kind of settled at this point, just trying to maintain position. Apparently, I should have pushed harder. I thought I was fourth, but someone who started behind me had a faster chip time by four seconds, so they put her in front of me. It doesn't matter, really, but I wish they would stick to gun time. The race is different head to head. Whatever. It didn't really change anything.

So, I stayed healthy. No pain. I got the first race under my belt. I had fun. And, I.got to cheer Jenny on in the marathon. Mission accomplished. Time to work.

2.4 cooldown

Slow and sore from the half. My quads hated every downhill today. I've been worse, though. 7:33 average.

My quads still don't like downhill running, but it's getting better. One more easy day. Workout tomorrow. I listened to This American Life and Hardcore History on my run this morning. I'm loving podcasts on easy runs!

Fartlek workout today. Nothing too hard. There's still race left in my legs. Quads are better, but hips are sore. I warmed up a little over two miles and ran 10 x 2 minutes on/off. Out and back on the river trail. 6:56 average

Beautiful sunrise run. What a great start to the day. Today I learned about the vaudeville and circus act, The Sutherland Sisters, who were known for their extremely long hair. They made a fortune developing a line of hair products, which yhey squandered through decadent living, and died destitute. (Stuff You Missed in History Class) 7:33 average.

Tempo run. I felt so nauseated this morning. I hope I'm not getting sick. I think I just wasn't fueled properly, because I am really hungry now.

Warm up two miles, six mile tempo, ten minute cooldown. 6:06 average.

My first full week of running in a looooong time. Hopefully, I'm on the upswing.

Just enough to hit sixty miles this week. I felt trashed today. I think the half is still making its presence known. But, I'm happy to run every day this week. Now to take the mileage up and stay consistent. It was a beautiful, cool morning. I ran 4800 S to Vine, out to Wheeler Farm, around Wheeler Farm, back to the River Trail, along the trail to Bullion, up 1300, and back on 5300 S.

Feeling kinda blah, today. Legs need some adjusting to regular training, again.

I listened to an interview with Deena Kastor on Runner Academy this evening while doing dishes. She is my all-time female running hero. I loved hearing about her progress,her struggles, and her running mentality. She finds so much joy in running. A practical piece of advice is to be observe the triangle of rest/recovery.

Proper rest between intervals to ensure a productive workout.

Proper rest between hard sessions. Making easy days easy.

Proper sleep. (She sleeps 11 hours a night. I got five last night.)

I warmed up 15 minutes and then ran a fartlek ladder.

1,2,3,4,5,4,3,2, and 5 x 1 minute on/off to finish. 1, 1, 2,2,3,2,2,1 minute recoveries. My legs felt a little springier this morning. 6:56 average. 1 mile cooldown.

Trying to add a little more every day.

Podcast run. The first four miles I listened to a podcast about Louisa May Alcott. I learned that the March sisters in Little Women were based on her and her three sisters. Then, I listened to The Moth story hour. Bad mistake. The stories all had to do with people dealing with terminal illnesses. In the first story a man plans an "end of life " celebration with his 86 year old mother. In the second story, a man with a tumor in his femur puts together a "Council of Dads" to be there for his twin daughters if he dies. In the final story, a New York City cop says goodbye to his father (also a NYC cop) on the day he is scheduled to take his exam to become a Lieutenant. Way too much emotion for a run. I stopd on the corner at mile eight, just sobbing. I might need to make a return to FallOut Boy.

7:29 average. I needed gloves. My hands were cold.

Warm up for 20 minutes. 40 minute tempo. 6.61 miles. Ten minute cooldown

I felt a little rough getting started this morning.  But, it was a beautiful morning for a run.  I saw sheep and bunnies today.  Who knew Taylorsville was so rural?  I listened to a TED talk about the makings of a champion.  I found it inspiring.  Two quotes I liked:

"As I was finishing this epic adventure, I suddenly realized that every day is epic."  (Diana Nyad, who swam from Cuba to Florida after the age of 60)

"Obstacles can be reasons to stop, or they can be reasons to become more creative." (A quote given by Amy Purdy,  a paralympic snowboarder who lost her legs in a bout of bacterial meningitis.  

After tomorrow's long run, another successful week!

SOOO hot and muggy this morning. Out and back river trail. I ran in a sports bra after mile five. The killer geese and homeless guys got to enjoy my bloated white belly! 6:55 average. I listened to an interview with Camille Heron. I met her at USATF convention. She's one of the most down to earth runners I know.

Off to soccer games!

I got to run a little later this morning. It's nice to have the legs a little more awake. Spring mornings are beautiful. 9.25 7:02 average.

I'm concentrating on building mileage for another month, so most of my intervals will be fartlek instead of measured.  I will throw a few measured intervals in.  I kind of feel that if I race on the roads, I should do most of my training on the roads.  

I warmed up fifteen minutes.  I ran 10 x 3 minutes on/2 minutes off.  I just cooled down until I hit ten miles.  6;49 average for the entire workout, warm up, and cooldown.  (7:55, 7:21, 6;32, 6;53, 6:49, 6;22, 6;28, 6;49,6;34, 6;28)  You can definitely tell that there was uphill and downhill in the workout.

My mileage goal for this week is 70.  I am happy to be building up again. Later AM: Zumba! Oh, how I've missed you!

Early morning ramble through the neighborhoods of T-ville. I was hungry this morning! 7:23 average. Sore calves.

Gym day. Slept in. Should have waited one more day for tempo. Warmed up twenty minutes. Ran a progressive tempo, starting at 6:44 ave, and increasing every five minutes to 6:03 average. My treadmill was correctly calibrated. It made me realize how slow I was on the old one. I could only hold for eight miles. About 6:25 average. I cooled down until I hit twelve miles.

Nooner (run, that is!) Hubby is off work, which means I get to run later in the day. My legs were tired, but perked up a bit at the end of the run. I listened to a creepy story about twin sisters who wouldn't talk to anybody but each other. And, an interesting TED Talk on identity.

I timed my run just right, this morning. I ran with Jenny, James, and Daniel at six. We all had varying distances, which broke the run up nicely. I ran 18. We threw down two marathon pace miles in the middle for James. I felt good today. As we finished, it started to pour. Glad to be done. Glad to hit 70 this week.

I felt tired and blah today. I didn't get a very good night's sleep last night. Myles kept getting out of bed. I can't wait until nap time.

Twenty minute warm up followed by 25 x 1 minute on/off. It was pretty windy this morning. I'm still not feeling too hot. I probably should have cut back this week a bit. 7:04 average.

Later AM: Tuesday Zumba. Then I went and spent money on cheap workout clothes at Shopko.

Lots of ten milers lately. I will have to take my runs a little longer. Or at least vary my distances. I decided my next race will be the Jordan River Half Marathon. It will probably be more of a training run, but it's the only one that fits in my schedule until soccer is over. 7:22 average.

I have developed a head cold. Ugh. I kept with my training plan, but slowed it down a bit. 1.5 mile warm up. 60 minute progressive tempo. 9.5 miles. 6:18 slower treadmill average. Effort felt right, though. 1 mile cooldown. I felt better than I thought I would.

Blustery morning, still fighting off the head cold. I told myself to just make it through five miles. I ended up with 8.35. A little victory this morning. Slow running! 7:49 average

Saturday long run with Jenny.  We missed the rain!  Yay!  We sent happy vibes to Ogden runners, hoping their conditions were favorable.  Our eighteen mile run turned into nineteen due to some navigation errors on my part.  I resisted the urge to run .28 to reach 70.0.  I'm trying to reign in my Type A tendencies.  So, 69.72 it is.  

7:04 average.

Beautiful Monday morning run. I passed a group of ladies who I see walking sometimes in the morning. As I ran by, I heard them say, "Look, there goes the little running girl, again." I guess they recognized me. Made me smile.

Good start to the week. 7:13 average.

Fifteen minute warm up. 3 x 15 minutes at half marathon effort with five minute recovery in between. Ten minute cool down.

I overslept this morning, so just got a short run in. I guess it's a good day to start doubles. 4.75 am miles.

7.6 miles pm. Ugh.

Tired legs, but beautiful morning. Two more tough days and then a little down week. 7:25 average.

20 minute warm up. 3 x 1,2,3,2,1 minute repeats with 1,1,2,1,1 minute recoveries. Cooldown to eleven. 6:41 average. It's easier to run fast in the afternoon!

My legs were pretty shot after yesterday's workout. I ran out to 3500 S and then to the river trail. I was so happy to see Susannah after nine miles. I ran about 6.5 miles with her on the trail. She was hauling at 7:15 pace while pushing a baby stroller. That's not easy. It was fun catching up with her and meeting her adorable baby girl. I was grateful we could run together. I went longer than I probably would have be myself. 7:10 average.

Beautiful later morning run. Tired through the hips. I keep debating whether to drop miles a bit this week, or just train through the half this Saturday. It's not a particularly important race.

I got pretty nervous when I saw a unfenced, unchained pitbull hanging out in his front yard. I went to the opposite side of the street. Dogs make me nervous.

7:10 average.

Warm up fifteen minutes. 8 x 4 minutes on, two minutes off, starting at 10 mph and increasing .1 every interval. Then, repeats 9 & 10 were two minutes on/off. Cooled down to 11.5.

Lighter recovery run. My legs are sore. I have three days to get them into working order. I may or may not do a second run today.

Yesterday was one of those days that just got away from me. No run. Oh, well. Just a little extra rest for Saturday. Easy run this morning with.5 x 1 minute pushes. Gorgeous morning! It's nice to see the sunshine.

Small races have issues, sometimes. I ran this as an extended tempo workout today. I warmed up two miles. The course ran around the ebay campus, out the trail and back. I asked the race director if I needed to run another loop around ebay upon exiting the trail. He said, "yes". Wrong. I ran out to where the turnaround was marked. I was leading everyone by two minutes or so. My garmin was over 6.5, so I figured this was the turnaround. There were no volunteers to help me out. I turned back.

Upon exiting the trail, I was at 11.5. I prepared to run a final lap, but the volunteers told me to finish. I stopped and argued, telling them I needed to run one more lap. They told me I was supposed to finish, and had missed the real turnaround. I was frustrated, but decided to run the extra lap to make it fair and give me an actual half. It was perfectly 13.1. While I was running extra, the second place girl finished, having turned at the right spot. But, the course was short, so she ran 12.4 to my 13.1. They gave her the win. Apparently, no one else was told about an extra lap.

I don't have an official time. Somewhere around 1:26. I'm not sure how long I argued with the volunteers. I kept under 6:20 average out, but the wind was pretty heinous coming back, and I slid into 6:40's. When I found out about my course mistake, I didn't care much anymore and just finished. Oh, well.

2 mile cooldown. I should feel pretty good Monday.

Life, life, and too much freaking life lately. I am stressed, and exhausted, and I have a huge hole in my ceiling. I gave up on running while I got my stuff together. I feel better today. I struggle to focus when thee is craziness at home.

10.1 miles up to Murray Park, through the park, back to Vine and home. Yay for new shoes. 7:18 average.

I had to give blood and urine samples this morning, and had to fast. So, no running this morning. Off to the gym late morning. Since I was stuck on the treadmill, I ran a tempo workout. It was one that Camille Heron does. It was perfect for boring treadmill running.

3 minute a little slower than marathon pace, three at marathon pace, three faster than marathon pace. 6 sets. Continuous, no rest between sets. I did them at 9.5, 9.7, and 10.0 mph. After I got to nine miles, I ran until 63 minutes at 10.0 mph. So, I ran the equivalent of seven sets. I felt good, and could have run longer. I hit 9.74 miles in an hour, so about 6:09 average. (Probably closer to 6:15 to 6:20 average.)

My legs finally felt like they had a little spring in them. I think I need about ten day taper to race really well. I will have to keep that in mind.

How about that Nike Oregon Project?

Easy late morning run. My legs are feeling yesterday. 7:14 average.

Early run before soccer. I just wandered around the neighborhoods. After 90 minutes of running, I ran ten x 90 seconds on/off, which put me just over 17 miles at two hours. Then, I ran home from the park. The fartlek made the last 5.5 miles go much quicker. The wind sucked, I mean blowed.

7:00 average.

Bit of a short start to the week. Hour run. Medium pace. 6:52 average. I love summer mornings.

Warm up twenty minutes. 5 x 5 minutes on/3 minutes off. 5:52, 5:49, 5:45, 5:42, 5:39 averages. Fifteen minute cool down.

Early morning slow run. It was pretty windy, this morning. 7:35 average.

AM: 8.5 miles. Tired legs this morning. 7:09 average

3 mile warm up. 7 miles AT/LT tempo. 6:15/5:45 pace, switching every half mile. The longest I have ever done this workout was six miles. Seven felt great; 8 is definitely possible. 1.5 miles cooldown.

A half mile short of 70! What! Apparently, I can't count miles when I'm tired. 6:59 average. It got really warm.

My legs are still tired from Saturday, so I didn't push too hard. It was a warm, windy morning.

Mileage goal this week: 75/ 20 on long run.

Warm up ten minutes. 12 mile progressive tempo. 6:44, 6:40, 6:30, 6:27, 6:15, 6:10, 6:00, 5:56.(Change in pace every 1.5 miles. No cooldown. In a hurry.

Easy and slow. Really tired legs after yesterday.

80 minute run. My legs are so dead! Now I get to go to Cub Country with Cole!

This summer is already wearing me out. 7:31 average

3.5 mile warm up to the track. 2 x 3 miles 200 on/off. Fast 200 in 40, recovery in 60. (40/60's: A famous Brian Apell workout.) I hit the fast ones pretty consistently at 40. I was usually 57-58 on recovery. My endurance is better than my speed.

Set 1: 19:48

Set 2: 19:21

Next time I will run a third set.

This is a good way to ease back into track workouts. I was usually in pretty good shape when I could complete this one back in the day!

5ks next week and the week after. Marathon training will not help me out!

Quick jog home for recovery.

It's hot. My legs are tired.

I'm happy to be at the end of a hard training week.  My legs have been tired all week long.  I was a little short of my goal of  75, but I had Jenny to pull me through to a twenty miler this week.  It was tough mentally, today.  I'm happy I had a partner.  We ran on the river trail, and it was really boring.  7;10 average.  

We sent good vibes to Amber Green, who is attempting to hit the OTQ at Grandma's today! 

I have to do a 5 mile hike with the church youth this afternoon.  I think that makes up for the two missing miles this week.

Regular training week even though I have a 5k Saturday. Since Teren and I usually go 1-2 at the Taylorsville Dayzz 5k, I thought I would run it as a hard three miles at the end of a long run. It might mean I will lose, but I don't want to drop for an unimportant race. But, next week I will back off gor the Murray 5k. I don't think I will have much speed, anyway.

Nice morning run. 7:24 average.

2 mile warm up. 3 x 15 minutes with 5 minute recovery in between. Ten minute cool down. Soooo tired.

Double run day.  

AM:  8.3 miles.  My achilles is super tight.  I ran up and around Valley Park while listening to Mark Maron's interview with President Obama.  Interesting.

When I got home, a kind lady was bringing Myles home from the church across the street.  Myles escaped from his dad and went on an adventure.  The kid needs a leash.  I'm glad she didn't call CPS on me.  

Twenty minute warm up. 20 x 1 minute on/off. Dragging by the end. 7:06 average.

Easy run. Race day, tomorrow. Or at least three mile tempo effort in a twenty miler.

I ran this race as part of my long run, at the end of a long week, at the end of 3 long weeks.  Needless to say, my legs are pretty shot.  So, today was a confidence booster.

I ran 14 miles in 7;22 average, stopping after ten to pick up my racing flats and singlet before heading to the park.  I ran the course to make sure I knew where all the turns were.  I really just wanted to run fast enough to win, but kept 6:13's in my head as a goal.  That's 2:43 marathon pace.  

I started conservatively, and spent the first mile picking off all the guys who sprinted the first mile.  I took an elbow in the chest from some neanderthal.  I hit the mile in 6:00, so I decided to stay as consistent as possible.  6:00 at mile 2 and 6:03 at mile 3.  At this point I had worked my way up into 3rd place behind Teren (who was three minutes ahead)  and a high school boy.  I thought I could sneak by the high school boy, but he saw me in the last 100 meters, so he sprinted in.  Oh well, I was happy to break 19.  I had 6:00 average for 3.15 miles, but garmins don't always measure right.  I was happy to stay under my goal pace, and happy to run a completely even race.  

I cooled down three more miles to finish 20 for the day.  I would like to run a minute faster next week at Murray.  I should have good competition, and I plan on backing off, and not running 14 before the race.  Who knows, though?  Maybe I'm so marathon trained only 6:00 pace will come out regardless!  

I learned that sometimes it's good to race tired, and incorporate races into training.  I usually don't like to race without being pretty fresh.  But,  I need to race more frequently.  So, today was good.  

We went to the Taylorsville Dayzz Parade, and now I'm beat.  It was so hot this morning.

I recommend Taylorsville Dayzz 5k.  They pulled in a bunch of sponsors and put on a great race.  They even had money this year.  150 for the win.  (Maybe I should keep my small town race secrets!)

Cut back week. Hoping to run a decent 5k on Saturday.

A little short on my run, today. I was at the gym and had some girl problems, so had to duck out early.

Legs are starting to come back. It is so hot, lately. Nice run listening to a story abput a Mormon puoneer girl who was captured by Native Americans in Arizona. She lived among the Mohave Tribe for five years before returning to white civilization. The Mohave tattooed her face with tribal markings. So, she's known as one of the first white women ever to sport tattoos. Pretty interesting. 7:09 average.

Light workout this morning. Twenty minute warm up. Ten x 2 minutes on/off.

I got to be the witness to a car accident. That was fun. 6:55 average.

More back off than anticipated this week. My achilles is acting up, and very sore at night. I can run, but I am being cautious and really using this week to rest and recover.

New heel lifts seem to make a difference for my battered achilles tendon.

Five easy with Cole on his bike. I like running with him. It reminds me to enjoy myself. My legs feel good. I am ready for a good 5k.tomorrow. Then, back to building mileage.

I wanted to give myself the chance to run well, so I cut back this week. I was lower than I planned, due to some achilles issues. But, my focus was rest and recovery before taking the mileage and intensity up again. I really needed a confidence booster.

I warmed up two miles plus strides. I saw Tee, Jenny, and Merilee at the start. I knew I was going to have to work for it, today. But, I also knew fast competition leads to fast times.

I got out in the lead right away. I didn't want to push too hard through the first uphill mile. I hit the mile in 5:49, and felt perfectly under control. 5:37 through the downhill second mile, and 5:52 at the third mile. That third mile is really tough. I saw the clock, and knew I was going to have to work for sub 18. I hit 17:59. Whew!

Positive takeaways: I ran this race with almost no track work. It was definitely a strength based race.

This is the fastest I have run on this course in many years. I usually hover somewhere around 18:20-30. It's not a fast course.

I felt strong the third mile. Usually I feel like I am holding on for dear life. The endurance is improving.

Things to work on: Just continue with marathon training. I will probably start incorporating a little more track, though effort based fartlek work seems to be working just fine.

This gave me more confidence about going for Chicago. Gotta make a plan here, shortly.

4 mile cooldown.

Back to work.

Back to the grind after a nice holiday weekend. 10.4 through the neighborhood and park. I was a little tight through my hips. Time to stretch. 7:05 average.

Plan was 80 minute tempo. I think I ran too hard yesterday, because my legs felt pretty tired. I made 65 minutes and was pretty shot. Cooldown until I hit 13 miles.

AM: 9.4 miles with Fall Out Boy. 7:34 average.

PM: 4.3 tired miles 7:40 average

Beautiful morning. I am enjoying the cooler weather. I got my fill of profanity listening to Eminem on my run. I like running angrily. 7:20 average.

Windy fartlek workout. 20 minute warm up. 4 x 1-2-3-2-1 minute repeats with 1-1-2-1-1 recovery. 6:49 average.

19 breezy miles. Such tired legs. I reached home at 19, and just did not want to do one more. I'm a wimp. 7:10 average.

80 minute Monday run. I felt pretty good, considering I was dragging Saturday. My achilles is feeling pretty good today. I 've been icing and massaging like crazy. Dumb tendonitis never leaves me alone. 7:13 average.

Weird week this week. I am going on Pioneer Trek on Wednesday. There's not going to be any chance of running. Not optimal, but some things are more important than running. This will be a fun chance to serve the youth. I've never been on trek before. So, I will run pretty hard the first three days and count my trek miles. Then, I have plenty of building time when I get back.

2 mile warm up. 7 sets of 3 minutes at 6:20, 3 at 6:10, 3 at 6:00. 10.2 miles at 63 minutes. Cooldown 10 minutes.

4 am pre-trek run. How dedicated am I? 7:41 average. It was dark and spooky.

Off to Wyoming!

PM: Day 1 Trek: 7 miles. Pushing handcarts is hard!

Trek Day 2: 10.5 miles. Loong day!

Trek Day 3: 7 miles. Women's Pull. They picked a long nasty hill to pull the handcart up. My arms, quads, and calves got an intense workout.

Final day trek: 5.5 miles! Glad to be heading home. What a great experience. I didn't run, but I definitely worked hard.

AM: It felt good to be back running today. It was rainy and breezy this morning. I decided to run a double today to ease back into training. 8.1 miles in 7:08 average.

PM:  5.1 hot miles.  I can feel some fatigue from last week.  I definitely need to get caught up on good sleep.

One more easy day before hitting a workout. I have some naggy little things going on. Trek was more demanding than I thought. 7:07 average.

2 mile warm up. 2 x 3k, 2k, 1k with 1 minute recovery. I wanted three sets, but aborted the workout after two due to sudden pain in my left foot. Seems to be in the tissue running under my arch. Plantar? It's very painful. Hope the racing season isn't over.

AM: 8.4. Definitely plantar. Ouch. Warms up after a few. 7:37 average

A bit sad to miss Deseret News. But, slamming down hills would not have bern a good thing for my foot. Plantar felt much better when I started my run. I put a little harder effort in than yesterday to see what it could handle. It started to flare up after about 5 or 6 miles. We'll see how it does on tomorrow's long run. Not really sure what to do with it at this point. I can run, but there is pain. Inflammation is the worst. 7:02 average.

Happy to make it through 18 today. I think the plantar will survive if I take care of it. My stomach wasn't loving me. Ibuprofen is not it's friend. But, my foot survived, and doesn't seem to be getting worse.

I had to back off a bit this week, but I don't think I lost any significant training. I do need to build, now to avoid plateauing.

AM: 40 minute run. 5.52 miles 7:14 average. Hot and windy. Plantar hanging in there. Another hot and windy run this afternoon.

PM: 60 minute run. 8.35 miles. 7:11 average. Windier. Booked flight and finalized entry for Chicago!

1.5 mile warm up. Progressive tempo. 80 minutes. 12.6 miles.

I'm going to need a couple of very easy days.

Took a few miles to warm up today. Didn't feel too bad after yesterday's tempo. I need to make sure not to get too excited and amp up too quickly. I may try to get another run this evening, but more likely will double up tomorrow. I'm right on track for 80 miles this week. 7:23 average.

AM: Early morning run trying out my new DS trainers. I wanted a lightweight trainer for longer workouts that give me more support than my flats. They felt good, but a little stiff in the toes. 9 miles. Felt great after a shorter day yesterday. I will run another 4 or 5 later.

PM: 4.25 with Cole on his bike.

20 minute warm up 1-2-3-4-5-5-4-3-2-1 minute intervals, with 1-1-2-2-3-3-2-2-1-1 minute recovery. 7:38, 7:12,6:52, 6:22, 6:31, 6:21, 6:39, 6:38, 6:32, 6:48, 6:25. 6:43 average. Foot is sore now. Time to ice. I'm not planning on a blazing fast lobg run, tomorrow.

Nice rolly 20 miler out and back through Holladay with Jenny. Foot didn't love downhills. 7:10 average. Awesome week. Time to stretch and ice.

AM: 6 easy. I am pretty beat up from the Friday/Saturday combo. Nothing hard until at least Wednesday. 7:32 average.

After quad pain yesterday morning, I decided to pull the plug for a few days. I don't want to run myself into a stress fracture. Not optimal training conditions.

Quad pain gone. Plantar still sore

Foot held up well on long run. I think I am back in comission, but definitely need to stay on top of the plantar pain. 7:03 average.

AM: 9.2 miles. Foot doing okay. I can run, but can I put on race flats and run hard? That is the question. Keeping up with treatment. 7:15 average.

PM: Hot afternoon run. 7:31 average. 5miles

AM: I decided to see if my foot could handle the track and flats. It did okay, though I will need to be nice to it the next couple of days. I haven't been on the track in forever. It felt weird, and it felt like it took half the workout to find my rhythm. I ran a ladder workout. 2k, 1600, 1200, 800, 400 with 400 recovery between. My goal was 90, 88, 86, 84, 82 per lap for each set.

2000 goal: 7:30 actual: 7:24

1600 goal: 5:52 actual: 5:46

1200 goal: 4:18. actual: 4:17

800 goal: 2:48 actual: 2:46

400 goal: 82 actual: 77

I have faster in me, but this will do. Especially after 14 yesterday

8.75 total. Will run more later

AM: 11.15 7:14 average. I missed last night's run, so double today. Nice article in Runner's World,Sasha!

AM: 9.5. Beautiful morning! I'm for realz going to get my PM run in today!

PM: 5.5. BOOM! Got it done! It was hot!

Oh, I was tired this morning.  Teren had to be off to work early, so I ran at 5:30.  It was already almost 80 degrees.  It was very warm, humid, and windy this morning.  I wanted some turnover, but I don't think I was very fast.  20 minute warm up followed by 30 x 1 minute on/off.  I only managed 6:51 average.  I usually hit low 6:40's.  Oh well.  It is done.  Hopefully, tomorrow will be cooler.  

21 hot, sweaty, sleepless miles with Jenny.  I'm glad I had her to pull me through.  I had insomnia so badly last night, and ended up only sleeping about an hour and a half.  I was okay through about 11 miles, but the last ten were a struggle.  My head was buzzing.  But, I made it, and still managed to average 7:13 per mile.  Jenny left me the last couple.  She was spunky today!  

Anyone have suggestions for sleep aids?  I'm afraid to take them because I don't want to rely on them to help me sleep.  I don't have insomnia that often, but when I do, it seems impossible to fall asleep.  Melatonin work for anyone?

It's amazing what a few more hours of sleep and cooler weather does for a runner.

8.6 miles. 7:01 average.

I listened to an interview with Meb. Hearing about his Boston race gave me chills!

Turnover work at the track in preparation for Saturday.  There was still a little sluggishness in my legs, but I think I got it somewhat worked out.  Now, some recovery, a great race, and then the last haul to Chicago.  I'm disappointed I had to have a low week because of my plantar and quad.  But, I guess it paid off, because my foot is doing so much better.  I hardly even noticed it today.  It was better even than last week.  

3 mile warm up, plus 4 x 200.  I ran my favorite pre-race workout 1600, 800,800, 400, 400, 400, 400.  I wanted it quicker that last week since it was a shorter workout.  I had to do a lot of dancer dodging since the dance company was practicing.  They were nice about watching for me, and I tried to be courteous to their practice.  It did throw things off a little bit, though.

1600; 5:38

800:  2:43

8:00: 2:41

400's:  77.1, .77.2, 76.4, 74.2

400 recovery between the 1600 and 800's.  200 recovery between 400's.  

Jog home so Teren could leave for work.  A little short today. 

Hour run, treadmill.

45 minute run with 8 x 1 minute pushes.

Pre race shakeout. Tons to do before heading to Logan. Ready for TOU Half!

Well, some days you just have a bad race day. I warmed up three miles. My goal was at least a minute faster than last year, with an A goal of sub 1:18. Based on my training that seemed doable. Merilee Blackham was in the race, so I knew I had good competition.

I just felt horrible from the start. I was struggling early,and never hit a groove. I got gapped at mile four and found myself stuck in no man's land. I just kind of stayed there. It was difficult to even hit sub six.

My legs felt ok. I was just so tired. I ran four after. I didn't feel trashed by any means, but that's all I had, today. Such is the race. I did manage to hold on to second place, do the day wasn't a waste.

Factors to today's performance: Really intense week last week. Probably not recovered.

I'm still struggling with insomnia. Only 3 hours last night. Got to get this under control.

My period. Enough said.

Oh well. Onward to Chicago.

I felt way too good for post half marathon. I guess I will take that as a sign that Saturday was a fluke where things just didn't come together. It was a good reminder to take care of the details: proper rest, nutrition, etc. As a mom, I regularly forget to take care of myself. 10 miles, last fifteen minutes at marathon effort.

AM: 10 miles Murray Park to Wheeler Farm. 2 laps around Wheeler Farm. I love it there! 7:03 average Run tonight.

PM: 4.25 hot muggy miles.

AM fartlek workout.  Muggy morning.  Sluggish legs.  15 minute warm up.  4 x 1-2-3-2-1 minutes with 1-1-2-1-1 minute recovery.  Lots of school traffic this morning.  6:53 average.

PM: 3 miles pushing Myles in the BOB.  I decided to run over by the school to make sure my older two were making it home okay.  I forgot how hard it is to push a 30 pound toddler in a running stroller.   I ran a brisk 8:30 average.  Of course, there was a lot of kid dodging by the elementary school.  

Early AM:  10.2 miles 7:34 average.  It took a while to work the pace down.  My first mile was an 8;25.  That's what happens at 5 AM.  

I wanted another run yesterday afternoon, but the kids brought friends over to play, so no go.  Bump up for sure next week.  Mid-long run at mid-morning.  Wishing I had got up earlier.  85 degrees is toasty!  I have been doing some warmer runs.  I hope it makes a difference in case Chicago is warm this year.  I am so hoping for perfect marathon weather.  

I listened to an interview with Chicago race director Carey Pinkowski.  It got me excited.  

7:13 average.

Met a group of girls up in Farmington for a long run. The plan was twenty with 4 tempo at the end. I struggled. I hit a 6:05, a 6:08, and then fell apart. My legs are tired. I am running 80 mpw to their 55-65 a week. I'm wondering if I'm doing too much, or if this is just all part of marathon training. It seems like such a balance. I averaged 6:25 for the last four. 7:09 average for the whole run.

AM:  8 easy miles with 10 x 10 second hill sprints.  (taking a page from Brad Hudson's methods)   7:37 average.  Nice morning!

My plan was a 90 minute controlled tempo run this morning.  I warmed up 1.5 miles

I planned 10 sets of  3 minutes at 9.5, 9.7, and 10.0 mph on the treadmill.  I made it through 6 sets when the school called me telling me that Cole just barfed all over the classroom.  So, I aborted the mission.  ( I was feeling amazing.)   I had to go get Cole.  I swear this happens at this point in my training every marathon cycle.  I really hope I don't get it.  I'll run a hard workout Thursday if the flu stays at bay.  AAAAGGHH!

AM:  9 breezy miles.  It looks like it's going to be pretty windy the rest of the week.  Yay.  Hoping that my hurty stomach is psychosomatic.  7:17 ave.  Watch out for that school traffic.  It's dangerous out there!

2.5 mile warm up. 10 x 4 minutes on 2 minutes off. 1.5 cooldown. First 5 were pretty aerobic. Second 5 were hard.

TIRED legs today.  I eased into this one.  I just ran enough to have 85 after a 22 miler tomorrow.  It wasn't as windy as I thought it would be.  Hope that holds true tomorrow morning.  7:27 average.

Moderate pace 22 miler.  It's amazing how much better I felt after a good night's sleep.  First long effort in four weeks that I have slept more than three hours.  

I ran with Caisa in Daybreak.  Lots of hills.  Lots of wind.  Not the greatest place to run in my opinion, but it's a change of scenery.  The other two girls ran 16 with me.  Then, I ran the last six around the lake.  Finished with a little marathon effort, but only for the last mile.  7:04 average.  I felt strong the whole run, after the plodding first few miles.  85 this week!  Almost there!!!!

Perfect weather this morning, and I felt great!  I took advantage of Teren's day off to run longer.  Midmorning mid-long.  I'm trying to frontload the week a bit so I don't fall too behind in mileage.  We are going to Yellowstone later this week, and I don't think running will be optimal.  

I ran out 1300 W to Garder Village and back on the river trail.  I planned on 10 but felt great so extended.  I didn't do anything specifically paced, but I basically ran a progressive tempo.  It looked like this.

7:50, 7:30, 7:15, 7:18, 6:59, 6:49. 6:58 (this is where I decided to see what I could do.)  6:49, 6:38, 6:26, 6:00, 6:30 (uphill), 6:04 and 1.1 cooldown.  I didn't catch the split.  I'm excited to drop low sixes at the end of longer efforts.  It wasn't an organized workout, but I feel like I got some good benefit from today.

AM: Nice tired leg run with Jenny through Murray/ Wheeler Farm. 7:18 average.

Long tempo.  15 minute warm up.  90 minute tempo.  14.56 miles in 90 minutes.  The same workout I ran last week but got cut short at nine. My longest tempo ever!  I cooled down an entire three minutes to hit 17 for the day.  I'm on a mileage roll, but now it's off to Yellowstone, so my weekly mileage will probably take a hit. 

Oh well.  At least I got two long hard days in.  Tomorrow I will run in Driggs.  There's a rail trail that will be nice to run.  I should be nice and stiff!  Friday I'm hoping for two runs in Yellowstone.  Still not sure where I will run.  Saturday, I would like a fartlek workout if I"m recovered.  Once again, not sure how the running conditions will be.  I know there's some treadmills in the condo complex.  (Yes, we are roughing it!)

9 farm road miles in Driggs. 40 degrees and sunny. It was perfect. My legs were really stiff. It felt good to loosen up. Running in Driggs reminded me of Montana running. 7:25 average.

PM: 2.6 miles. Mystic Falls.

AM: 7 miles. Loops around West Yellowstone.

PM: 3 miles

More laps around West Yellowstone. Soooo boring. But, better than a treadmill. 7:07 average.

Since I had an easier three days at the end of last week, I was ready for a good hard workout. I warmed up 15 minutes and then ran 3 x (3k, 2k, 1k) at 6:15, 6:00, 5:45 pace. 1 minute recovery, with 3 minutes between sets. I have never been able to complete a full three sets, so I'm pretty happy with this workout. The best thing is, I still felt pretty strong the last set. This workout is courtesy of Annie Bergesal, a 2:28 marathoner. 12.42 miles of workout, cooled down to 15. It would be interesting to take out the 1 minute recoveries to make a 6k progression with 3 minutes between sets. Hmmm. Something to try on another day.

AM:  Easy morning run.  My legs are shot after yesterday.  That workout was harder than the 90 minute tempo the week before.  I'm happy for a couple recovery days.  I just mentally need to grind it out this week.  The marathon is almost here.

AM: Treadmill. Pouring rain. 11.4 miles. Bored.

AM:  3.5 mile warm up 12 x 1k at half marathon pace (3:45 or 6:00 mile pace) with 1 minute recovery.  I wanted 15, but ran out of time.  Still, a successful workout!

3:43.3, 3:42.7, 3:42.4, 3:42.2, 3:42.9, 3:42, 3:42.3, 3;42.5, 3:41.2, 3:41.2, 3:40.9, 3:35.7

I felt completely in control.  This was a good specific pace workout.  I got rained on the last few.  only .7 cooldown.  I can definitely do 15 of these.  When I was in my best shape, ever, I could run 15 in 3;30 with 1 minute recovery.  I don't think I can do 3:30 anymore, but I think I could do 3:40.  But, better to leave something in the legs.  Afternoon shakeout run on the docket.  11.5 total.

AM: Didn't get in the double yesterday, so two today. My legs are definitely sore and tired, now! They perked up midway through the run. Gorgeous fall morning. I ran in Valley Park. I saw a duck with a mohawk. That made me really happy for some reason. 8.4 miles. 7:20 average.

PM: Lunchtime stroller miles with my tiny buddy, Myles. Now my arms are as tired as my legs. 8:12 average. I spent the run imagining what it would be like if stroller running was a competitive sport. 5 miles with Myles.

One mile short of 90 for the week! I just ran out of time before I had to go to soccer. Oh well. Still good week and good run. Ran 4. Met Jenny for 15. Ran 4 more. Ran 23 in 2:42:45. That time in the marathon would be just fine for me! OTQ! 7:05 average. Jenny is ready for St. George!

Grind Week is ovah!

My legs were pretty thrashed today. I think I ran hard last week! I only managed a short run today. 7.3

I was super tight in my hips yesterday, so I decided to play it cautious and wait one more day for a workout. Definitely felt better this morning. Gotta be careful not to taper too quickly. 8.75 miles. 6:54 average. Afternoon run today.

PM: Lunchtime Miles with Myles. Out and back on the river trail. 6.25 miles. 7:43 average. BOB PR!

Ugh. Mile repeats are my very least favorite workout. But, I got six in, on marathon legs. I think it was a good one.

3.5 mile warmup. I could tell I was flat. 15 yesterday made a difference. Goal pace: 5:50- 5:55. 400 recovery. Goal was to make it through all six.

5:50, 5:49, 5:48, 5:48, 5:46, 5:44. I told myself I HAD to break 5:45 on the last one.

I made it by the skin of my teeth.

I have no speed. I can just run one pace for a long time. I must be ready for a marathon.

1.5 cooldown.

For comparison: Before St George I ran 5:50, 5:53, 5:51, 5:53, 5:53. I hope this means good things!

Nice fall morning run. Teren decided to sleep in so I didn't have to rush. Or run in the dark. 10.6 miles. 7:13 average. I may or may not run a second run.

Mid morning run. A little toasty. My legs are still tired, which means I am tapering correctly. Hard long run tomorrow. 7:01 average.

Ten minute warm up into progressive tempo. 100 minute tempo. 15.7 miles. With warm up 6:29 average. A little nervous I went too hard today, but 15 days to recover is plenty.

Bib number: 292

Short start to the week. Muggy this morning.

Loop on 1300 W to 6200, back on Canal Road, and loop around Valley Park.  My hips are still feeling fatigue from Saturday.  7:11 average.

Warm up to the track 3.25 miles.  4 x 200  strides.  Lots of high schooler dodging today.  The gym teacher is awesome and tells them to stay out of lane one.  But, high schoolers can be a little dense, so I almost ran a few over.  I ran up on one and he uttered a nice expletive at me.  So, the workout may have been a touch off.  I don't care too much.  It is their track.

5 x 1000 at 3:30 with 400 recovery.  I'm pretty dialed in to marathon effort, so 5k pace was pretty tough.  

3:30, 3:29, 3:30, 3;28, 3:26.  (Looks short after 12!)  That should make 6:10-6:13 pace much easier.    

1.5 mile cooldown.  Taper on . . . 

Same workout pre-St. George 2013:  3:27, 3:38, 3:37, 3;38, 3;38  Disclaimer:  It was REALLY windy that day.   But, still . . . 

7 miles EZ!  Sore calves from the track.  

Unless things change, it looks like the weather in Chicago will be a lot like today's.

Around 60 degrees. Hopefully minimal wind. Forties would be optimal, but with a high of 62, it should be comfortable. 7:01 average. Marathon paced workout tomorrow to dial in 6:10.

Oh, it feels amazing to have legs back. I have to get rid of my watch next week becausebecause I keep wanting to push the pace and prove I'm in shape. Silly, I know. So, I warmed up two miles and then ran 3 x 10 minutes at marathon effort with five minute recovery. First set: 5:59 average. Second set 5:57 average. Thirdset I did a two mile and opened it up. 5:57, 5:42 for a 5:49 average. A bit faster than 6:10 pace, but it sure felt good. Ran these on the River Trail, which has a little roll to it. Mostly flat, though. Bring on Chicago!

Short and easy. 7:22 average.

Up late with sick kids.  Doctors appointments today.  I opted for extra rest.  Trying to avoid croup and laryngitis.  I figure with a Sunday race, I have a free day during the week.

Last workout.  2 mile warm up.  2 x 3 min, 2 min, 1 min fartlek with 2-1-1- minute recovery.  Finished with a "marathon paced" mile at 5:51  Cooled down home.  6:42 average for workout.  Legs feel great.  Just need to catch up on rest.

So ready to get this race going.

Half hour on Lakeshore Trail