Emily's training blog

Felt better. 2.5 mile warm up. 40 minute tempo.  Start at 6:45 average. Bumped up the pace every five minutes.  Finished at 6:03 pace.  6:24 average.  Short cool down.

Relapse of illness.  Terrible headache and sore throat.

Feeling marginally better. 8 hour tech rehearsal today.  Exhausted.

Feeling normal again.  Treadmill run this morning. Slippery streets. Progression run with 10 x 1 minute pushes. Hopefully I can have a more consistent week. Lots of late rehearsals though. We open next Friday.

Short run.  

An hour run listening to “Cold” which is a podcast that is both fascinating and disturbing.

Really tired after a late night at rehearsal.  Treadmill tempo.  15 minute warm up. 5 sets of 3 minutes at 6:30, 3 minutes at 6:20, 3 minutes at 6:10.  Last set was a struggle. 7.13 miles in 45 minutes.  About an 8 minute cool down.

Post rehearsal run with Cole.  Running is taking a backseat until after my show is over.  Doing both is really tough.

Yay for a run with Becca.  I missed my running friends.

I am terrible at consistency!  So, trying again.  45 minute run. I was really cold.

SLCC loop.  Now off to Zumba. 

I woke up, got all ready to run, looked at the clock, and realized that it was only 1:45 AM. I thought it was 4:45.  Tried to go back to sleep. Succeeded at 3:30. Only got a few miles in later in the morning.

Neighborhood jaunt with 10 x 1 minute pushes.

Got tired of the cold and dark. Opted for the treadmill. Last weekend for my show.  Hopefully, I will pick up training. Unless I get cast in the next show!

Show is over.  Maybe I can get some sleep now. Not to mention more regular mileage. At least until the next one.

On the struggle bus today.  But, probably the best running conditions I am going to have for the rest of the week.  So, outside into the rain and wind I went.

40 minute treadmill run, then Zumba.  I am running the SLTC 10k tomorrow.  Won’t really be racing it since I am woefully out of shape. Should be fun though.

Teren talked me into running the SLTC 10k with him. It wasn’t a great idea.  Warmed up 2.2.  40:57 for the race.  2 mile cool down.  Call it a nice tempo workout.

Sore hamstring from the race for the last couple of days.  Feeling better today.  Ran off my frustration from a less than stellar audition last night.  Argh.  Hoping I can still somehow get called back on Saturday. We’ll see . . .

Went to run off my nervous energy while waiting for the callback list from my latest audition to go up.  Stopped at least ten times to refresh the theater Facebook page. Nothing.  Callback list didn’t post until 9:00 that night. Lots of waiting, but I did get a callback!   Callback audition is tomorrow!

Took advantage of Cole being home to babysit and ran a little later in the morning. Really enjoyed my run today, except for the occasional icy patches.  Winter can’t be over too soon in my opinion. 6:57 average.

Short and easy.

8 degree windchill sent me inside today.  Warm up, 10 x 2 minutes on/off.  Cool down to nine miles.

Core when I got home.  My abs are sore.

All kinda of sore!!!  Met Tee for a recovery run.  Four days in a row.  Must be a record. Fitness Blender arms and core when I got home.  7:34 average 

6 easy. I thought that if I got cast in “She Loves Me” I would have rehearsal Saturday morning and wouldn’t have to run the SLTC 15k.  I got cast.  The first rehearsal is Tuesday night. I guess I have to run the 15k now.  I will run it as a long run.  But, I will have had my best training week in a long time.

Ran the SLTC 15k very grudgingly.  But, managed better than I thought I would. 61:57.  Which is not significantly different than my 10k pace two weeks ago.  But, good enough for third overall and first masters.  

But, more importantly... I finally put in a week of consistent running!  Yay!

Recovery run with a few 1 minute strides.

Recovery and no Zumba because there was a sub.  I’m never a huge fan of Zumba subs.

Planned on a workout today, but Tee texted me to go run. I always prefer having a running buddy so workout tomorrow. 7:35 average. Nice and easy!

Trying to get some turnover going again.  On the treadmill this morning. 15 minute warm up.  Three sets of 3-2-1 minutes at 10.0, 10.5, 11 mph. Two minutes recovery between intervals. Cool down to 8. As I get more fit, I would like to add 1-2 more sets. But, three sets was perfect today.

Warm up. 4 x 8 minute repeats with 2 minute recoveries.  Short cool down.

Nice recovery run. It’s getting lighter in the morning. Until next week at least.

Zumba later AM

I’m not sure what the rest of the week has in store, so took advantage of the 50 degree weather to run longer 7:09 average.

Extra early rainy run with Tee, Debra, and Aimee. 

Only a short run before going out of town.

20 minute warm up. 15 x 1 minute on/off. Cool down.

The usual dark and cold run. I’m excited for 60 degree weather next week.

Treadmill workout. 15 minute warm up. 20 minute, 10 minute, 5 minute tempos with three minutes recovery in between. Cool down.  I wanted one more 5 minute tempo, but I was hurting after the first five minutes. I will add another interval next time. 

So cold this morning. I am so over winter! I felt pretty good today considering I ran tempo yesterday. Maybe a little running fitness is returning.

My endurance is lacking, but hopefully it will improve quickly. Good strong pace though. 6:53 average.

Still sore from combo long run/dance clinic on Saturday.  Felt good to shake the legs out this morning.  

Over slept.  Just time for a short run.

Track work with a big girl crew.  7 of us met at Tee’s house and ran to Brighton High. We ran 4 sets of 4 x 400. 200m between intervals and 400 m between sets. I had no idea what I could hit. I eased in at 88, but cut down to 80 on the last one. Most of them were 82-85. Good start. Jog back to Tee’s for cool down.

Planned on a bit longer, but started to rain pretty hard, and I was right by my house, so I called it good.  Still on track for a 50 mile week. That’s huge for my lazy butt!

Ugh to spring winds.  But, at least it’s getting warmer!

Yay! I topped 50 miles! Finally!  13 mile run with 3 mile tempo at the end. 6:25,6:05,5:51.

5.5 with Cole. The rest on my own in the late afternoon.  Yay for shorts!

Planned on longer today, but used Spring Break to take Cole to do a track workout.  Warmed up 10 minutes to the track.  Had to hop the fence, which was exciting.  Ran 4 x200. I ran a 160-1200-800-400 breakdown at 90s, 88, 86, and 84. It was really windy this morning, which didn’t help pacing. I had Cole run 1200-800-400-400.  

1600/1200: 6:00/4:30

1200/800: 3:24/2:54

800/400; 2:50/84

400: 79.7

Cooled down 1.25 home.  Good rust buster for Cole (and for me.)  Race Cats starts April 8!

Windy dark run with Tee and May. I’m tired. 

Easy recovery run. I was really tired yesterday, so kept it short this morning.  But, back to back harder efforts for Friday and Saturday. 7:13 average.

No excuse.  It was cold. I got lazy.

Ended the week on a high note after a mental block yesterday.  15 with Tee and Aimee.  Felt decent through 12. Last three were tough. 7:13 average.

Felt surprisingly great for a Monday morning.  Until the last 30 seconds of my run when I caught a curb with my toe and crashed. My phone went flying into the street, bouncing twice before stopping.  Surprisingly, it’s completely in tact.  I now highly recommend Otterbox phone cases.  My elbow looks like hamburger.  But, at least my phone is fine. 

My goal for April is to top 200 miles for the month. Still working on consistency.  Last few weeks have been an improvement.

Early morning track workout with Rebecca and Tee. They are in taper for Boston, so they were ready to hammer this morning!  I am still trying to improve my fitness, so I am not as fast as they are right now.  

Three mile warm up then 3 x 1 mile with 400 m recovery in between.  I hit 5:55, 5:50, and 5:48.  I will take it. 2.5 cool down.

Drizzly run out Vine and back with Tee and Rebecca.  

A little bit groggy and unmotivated this morning. But, I got it in. 7:05 average.

Easy and short with Cole at Wheeler Farm.

Had an early morning rehearsal, followed by a dance clinic, and then session 1 of General Conference. I snuck in a ten mile run between sessions. I ran 10 x 2 minutes on/off in the middle of my workout.  6:30 average.  Fast longish run today. 

Signed up for SL Half.  But, most likely I will be at a rehearsal.

Monday morning mileage. Maybe a PM run with the Race Cats. We’ll see how motivated I get.

Felt really gross running this morning.  Dizzy and nauseous for about four miles. Kinda settled in and felt better after that.

Still not sure about my schedule for Saturday. Really wish the production team would get on the ball.  Pouring rain today. Ran on the treadmill. Warm up. 3 x 3-2-1 minutes at 10, 10.5, 11 mph. Two minute recovery in between.  Cool down to 9.

I’m tired and it’s cold. I did not want to run this morning.  I told myself to just get in an easy five.  And yay it turned into 7.  

So I thought that I would be at rehearsal.  I wasn’t needed, so off to the SL Half I went. I didn’t much want to race.  The 35 degrees and snow at the start didn’t improve my mood. Or the fact that I forgot my racing flats.  I opted to run with Janae and Alyssa.  They were using the race as a progressive tempo run.  3 miles easy, 5 miles marathon pace, 3 miles half marathon pace, 2 miles 10k pace.  My run looked like this: 7:26, 7:21, 6:51, 6:33, 6:29, 6:45, 6:23, (opened up a bit here) 6:43 (big hill) 6:21, 6:37, 6:18, 7:19 (stomach cramps, emergency pit stop) 6:30. 1:49 for .28. (Teren got 13.29. I swear this course is long. But, who really knows. It’s not certified.). So, pretty much successful.  The pit stop cost me about 40-50 seconds.  I couldn’t bust under 6:15. I need some serious speed/tempo work.  Still, I think it shows an improvement in fitness over the last month or so.  1:29:29 for overall time. 

Cooled down a little bit.  I stood in line waiting for my gear for much too long. I was freezing. 

AM:  Six easy. I have been pretty sick the last couple of days.  Felt somewhat better today, but really nauseated.  The stomach ache is something different from the chest cold that I have had.  Felt a little better as I went.  Will probably run a few while my kids are at track practice this afternoon.

PM:  4.7 miles while my kids ran track practice. Hoping to get in the habit of double runs a couple times a week.

Really beautiful spring morning.  Sunrise in the east, Full moon in the west.  And ducks. I love duck families.

Really sluggish this morning, but it is so gorgeous outside. 20 minute warm up followed by 20 x 1 minute on/off to wake the legs up again.  Cool down home.  6:47 average 

Had a callback audition on Saturday.  Got busy prepping for it.  Two hour dance call about did me in.  Didn’t make it out to run.  Also, didn’t get the part, but was a close second in consideration.  

8 lovely miles this morning.  

Short run

Ran while kids were at track practice. Four miles up Porter Rockwell to Bunny Bradley Trail. Tempoed three miles back down to the track. 6:06, 6:04, 5:47,  (slight downhill.  Not as impressive as it sounds.  Short jog cool down.

I’m in the thick of show rehearsals, which means that I’m not sleeping well.  Managed to drag myself through a 40 minute run this morning.  

45 minute run while my kids had track practice.  I’m knee deep in two shows and it’s killing my running.  Ugh.

Longer this morning.  Listened to podcast interviews with Kelli O’Hara, Laura Bananti, and Jason Roberts Brown.  I’m such a Broadway geek.

Did a workout while my kids ran track practice.  2 mile warm up followed by 2 x 1-2-3-2-1 minutes with 1-2-2-1 minute recovery.  Cool down about 1.5 miles 

I’m completely sleep deprived and it showed this morning.  Ran with Tee and May after a late rehearsal. Looked at my heart rate info after the run. Hit a high of 187 bpm, which is almost 20 bpm higher than usual.  I need sleep. 

Absolutely stunning morning.  I felt much better than yesterday.  Heart rate was back in my normal range. 

Happy to get a run in every day this week.  Got a 10 miler in before a 7 hour rehearsal.  Show opens on Friday.  Tempoed last two miles.  6:19, 6:04.  

Tville High and over to SLCC. Listened to a podcast on addiction and recovery. Heavy stuff for a morning run.

Last week was horrible!  My director kept us at rehearsals past midnight every night, and we opened the show Thursday.  I didn’t go to bed before 1 AM all week. I always wake up by six because little kids never sleep in.  I got very sick, with both a virus, and strep throat.  A few days with antibiotics and proper rest and I’m finally feeling almost normal.

Ran for 30 minutes while my kids had track practice.  Felt congested and weak, but much better by the end of the run.

Slow build up while I continue to recover. 45 minute run this morning. Feeling much better!

Still trying to get my health and crazy schedule to cooperate.  

Very chilly this morning, but at least I stayed dry.

At least I was over 20 miles?  #loweredexpectations

Ok.  Show is over. I have a babysitter all summer.  Time to improve my fitness.  Muggy run today.  6:47 average 

Short and easy

On the track for the first time in much too long.  Goal was to get the legs used to turning over again. 2.5 mile warm up. 2 x 2 miles worth of 200 meters hard/ easy.  400 jog between sets.  2.25 mile cool down.

Tired and sore today.  The joys of being out of shape.  45 minute run.

Easy 40 minute run on soft surfaces at Wheeler Farm.  Really need my new running shoes to arrive.

Run with Tee and Rebecca.  Good to see my buddies again.  Ran every day this week!  Progress!  Hopefully I can keep the momentum going.

Super proud of Cole and Lily.  Cole ran an 8 second PR in the 1500, running a 5:03.  Lily ran 6:34.  It’s hard to get her to run the 1500, but it’s definitely her best event.  Watching them progress is so much fun.

New shoes! Less pounding!  Such a pretty morning!

Bit of a sore spot in my left calf, so stayed off of the track today. Ran a fartlek workout. 15 minute warm up. 3 x 3-2-1 minutes with 2-1-1 minute recovery. Cool down home. 6:40 average.

Calf got super sore and tight after six miles. I would have stopped, but I was still 2.5 miles from home. I may be cross training for a couple of days.  I guess I tried to increase mileage and intensity too quickly.  

Strained my calf muscle.  Took a few days to heal up. I plan on easing back in a bit more conservatively this week.  30 minute run (well, a couple minutes over 30) for 4.5 miles today.  No pain in calf.  Some weird twinges in my pelvic area.  Need to work on stability.

40 minutes today.  Feeling better.  Excited to watch my kids run at state this weekend.

A little more every day.  45 minutes.  (actually 46:14). 6.5 miles.

Started rehearsals for another show.  I’m playing Mrs. Sowerberry In Oliver!  I’m excited.

20 minute warm up. 10 x 1 minute on/off.  Finish hard the last half mile.  6:34 average.  I think I am back in commission.

Warm this morning.  Hour run.  Picking up workouts next week.

At the track for to watch my kids run state all weekend.  Missed my run on Saturday. But, my kids were amazing!  10:45 3000 and first place for Cole. 4:59 in the 1500.  Lily ran an 8 second PR in the 1500 for third. Off to Regionals this week!  

15 minute warm up.  3 x 3-2-1 minutes with 2-1-1 recovery.  Mile cool down.  6:37 average. 

Murray Park to Wheeler Farm with Tee and Becca.  So nice to run with my friends again.

Longer run with tempo at the end.  Last 4 miles: 6:36, 6:14, 6:13, 5:52. 6:49 average. 

Jogging around warming up kids.

I’ve got three 5ks in June-July.  The first two will be tempo runs.  But, I hope by Draper Days I will be ready to run a decent race. Cole has five weeks until nationals. In solidarity, I’ve decided to put in a good training block.

2 mile warm up. 10 x 2 minutes on/off.  Cool down home. 6:43 average.

Long-ish run midweek.  75 minutes (well, 76 really). Hot and windy and unpleasant.  But, all done!

Recovery run today.  Felt better than I thought I would.  Short with strides tomorrow and “race” on Saturday.

SLCC run with 200 meter pushes at the end of every mile and a 1 minute push at the end of the run.  Plan is to tempo run the 5k tomorrow at 6:20 pace.  Happy to hit over 40 miles this week.  It’s been awhile!

Ran TVille Dayzz 5k this morning as a workout.  Plan was 6:20 pace.  Warmed up 2.5 miles.  Got out too hard. 6:02, then settled 6:18, 6:17.  Cole beat me by 7 seconds.  No time for cool down.  Had to make it out to Draper by 8 AM for rehearsal.

Good start to July training.  Warmed up 2.75.  Training Cole for nationals in a few weeks.  Today was a strength based workout.  2 sets of 4 x 400 with 60 seconds recovery.  400 meters between sets.  Set 1 at 3k pace.  Set 2 at 1500 pace.  We hit consistent 82s on the first set.  78, 78, 79, 78 for set 2.  I did 2 more in the last set at 81, 79.  I haven’t run sub 80 in a long time.  Cole wasn’t used to short recovery.  But, he handled it.  He struggled a bit mentally on the last two.  But, he kept the pace.  1.25 mile cool down. 

Nice soft surface run out to Wheeler Farm/Murray Canal Road with Tee and Becca.  Sore hips today. 

Six easy from Murray Park with Becca and Tee. Took four miles to get feeling good.

Ran Murray 5k today.  It’s a 4th of July tradition dating back to the day before our wedding 16 years ago.  I’m still trying to work on my fitness, so I knew it wouldn’t be a stellar effort today.  I wanted to run faster than TVille Dayzz, but this is a much more difficult course.  Warmed up 3 miles plus strides.  Told myself to be somewhat conservative in the 1st uphill mile.  Ran 6:11, 6:02, and then struggled a bit to maintain.  6:24 on the third mile.  Finished in 19:25 to TvilleDayzz 19:20.  Still thought today’s effort was better given the tough course.  Finished fifth overall, 1st masters.  Hoping to break 19 at Draper Days.  We’ll go from there.  Three mile cool down.  Also had a dance rehearsal last night that killed my calves.  Might have been a slight factor today.

Getting my long run in a day early.  80 minutes (well, a little longer.) Didn’t feel too badly post race!  Trying to get a little stronger every day.  A long way to go still. 6:59 average.

6 with Cole and the rest on my own.  Wanted enough to hit 50!  Hoping to keep on a roll. I feel so much better about myself when I work out hard.  7:34 average.

Paced Cole on a track workout today.  He was doing 3 x 1000.  I planned on five, but his 3k pace is a little too hot for me right now.  I was toast after three.  Still getting back in shape.  At least I can help Cole.  2.5 mile warm up.  4 x 200.  3 x 1000 at 3:30 with 400 recovery.  We ran straight 3:28’s for all three.  1.5 cool down.  If  I had stuck 3:35-3:40, I could have done the 5-6 that I planned.  But, Cole got a good workout.  

Wheeler Farm/Murray Canal Road soft surface run with Becca and Tee. Saw a fox. 7:39 average 

Incorporating the midweek mid-long run again.  9 by myself, then jogged Cole down to the school to run with the Tville high kids.  Jogged home.  I'm striving hard for consistency, but the run/rehearsal schedule is pretty exhausting. 7:11 average.

Turnover workout with Cole.  I warmed up 2.75.  I ran 15 in and out 200s.  I wanted Cole to do 12.  He’s not used to active recovery.  We split it into 2 sets of six with 3 minutes in between.  38-40 for fast 200s  About 70 seconds for recovery 200s.  1.2 mile cool down.

7.7 for me. 5.2 for Cole.

Planned on long run, but thrashed from last night’s dance rehearsal. So, long run tomorrow before Saturday rehearsal.

Terrible night’s sleep and aborted run for Cole because of sore shins left me far short of my plan today.  Some days are like that.

Trying to get back at it after Saturday’s poor attempt. 

1300W to River trail.  Nice morning.  6:57 average 

Ladder workout with Cole. 3.2 mile warm up. 200-400-60-80-600-400-300 with 200-200-400-400-400-200-200 recovery.  

200: 37

400: 81

600: 2:01

800: 2:47

600: 1:59

400: 1:16

200: 35

Last hard workout for Cole before nationals.  He’s ready.  

2.15 mile cooldown

Felt terrible this morning.  Hot and windy are my least favorite conditions by far.  Tired from rehearsal last night.  

Easy pre race run.  Hoping for a 5k improvement tomorrow.  Then I’m marching in the Draper Days 5k with my Oliver cast.  Then a 3 hour Oliver rehearsal.  Then a swimming party for Cali.  I’m going to be tired tomorrow.

3 mile warm up.  Draper Days 5k ( well 2.5 because they turned us wrong and it shortened the course.  A bit disappointed because I have been working on getting back in shape and I wanted to see if I could break under 19.  I was 15:01 through the 2.5 finish, so barring disaster, I should have hit it.  Cooled down on the parade route.  

A little longer run to start the week.  Met Becca at Taylorsville High.  Ran out SLCC to Atherton to River Trail loop.  Not fully recovered from Saturday.

Last week of training Cole for nationals.  Taper workouts.  Short workouts for me, but I will start longer stuff next week.  It is fun to run short and fast, though!  3.3 mile warm up. 4x 400 and 4 x 200 with 200 meter jog recovery. 3k pace on the 400s.  Fast turnover on the 200s. A little uneven on the 400s, but we got the job done.

400s: 84, 79, 83, 78

200s: 37, 36, 37, 33

I had no idea I could run a 33 second 200 anymore!

Short cool down home

I’m really excited for Cole.  He’s definitely ready.

My stomach had serious issues this morning.  I had several stops.  Hope it’s a fluke and not a stomach bug.  7:22 average 

Still a bit nauseated today, but not as badly as yesterday.  Wondering if it’s heat and dehydration.  I’m outside a lot lately.  Long run tomorrow.

Fartlek workout.  20 minute warm up. 2 x 1-2-3-2-1, with 1-1-2-1-1 minute recovery.  Last mile hard.  7:47, 7:13, 6:33, 6:15, 6:30, 6:14, 6:07, 5:52, short jog home.  6:36 average.  

Opening week for Oliver with Teren out of town completely did my running in. Back to it this morning.  It felt good to get out running again. 7:02 average.

Exhausted and sore.  Glad I don’t have another show until Friday.  Early run with Tee and Becca.

Heart rate still more elevated than I like it to be.  Over 80 degree weather at 5:30 AM doesn’t help.  7:24 average 

Putting a little more turnover in again.  20 minute warm up. 15 x 1 minute on/off.  Last mile hard.  7:39,6:58, 6:34, 6:22, 6:25,6:15, 6:19, 5:52.  6:33 average.

Much cooler this morning!  Feels good.  Also got a decen night’s sleep.  Made for an enjoyable run.  7:05 average 

70 minute long run.  Working the pace toward the end.  7:35, 6:54,6:57,6:57, 6:48, 6:51, 6:40, 6:26,6:36,6:01, 2:11 (.37) 6:45 average 

Run with Becca.  Sore hips today.  Nice cool morning though. 

Insomnia last night.  Missed today

Tempo work today.  Progressive run. 6:31 average. 

Pretty morning with a full moon on one side and a sunrise on the other side. 6:58 average.

Felt so good this morning.  Probably should have done my long run since I have a show tonight and two tomorrow.

Always feel rough after a show the night before.  But, got a 12 miler in.  Miles 8-12 were a mental struggle.  6:53 average.

Ran at the gym this morning.  Took advantage of daycare for a later run.  15 minute warm up. 3 x 1.5 miles at 6:20, 6:10, 6:00 for each half mile. Half mile rest in between.  Mile cooldown

Short and easy

Run with Becca. Was really dizzy for about four miles, but it passed.

Abbreviated run.  I twisted my ankle pretty hard.  It’s a little sore so better safe than sorry.

I’ve been babying my ankle for the last few days.  It did well today until the last mile or so.  Then it got touchy.  Hopefully I didn’t overdo it. Hour run. 7:06 average. 

I got to run in the sunshine after all four (yay) of my kids were in school! Nice leisurely run from Murray Park to Wheeler Farm. I enjoyed every minute!  6:58 average 

A lot more fatigued than I thought I would be from yesterday.  Treadmill workout.  20 minute warm up. 8 x 2 minutes on/off.  Had a really bad side stitch.  Short cool down.

Hot, tired legged run. It’s nice running later in the morning, but it’s definitely still summer!

Missed yesterday. Ran Classic Race 10k. Suffered massive side stitch in the fourth mile.  Stopped three times and lost two minutes in the last two miles. Good times.   Weird side stitch in every run this week.  Two mile cooldown.

Raced the Salt City Mile today.  I haven’t run a mile race since my sophomore year of college. It was just as painful as I remembered; especially given that I am still sore from Saturday.  5:33 for 1st place masters.  All the kids ran too. (Except Cali). Didn’t get very much mileage.  Oh well.

 9 mile Early morning with Becca and Tee.  My hips are sooo sore.   Racing another 10k on Saturday. Yay. 

Later AM: Lost my keys at the preschool.  Got an extra mile and a half running home to get my spare keys and then running back to my van at the school.  Found my keys later.

Felt lightheaded and terrible this morning.  So, it was a short run.

Run with 1 minute pushes.  It’s hot. 

Easy five with Cole and then ten minutes with Lily.  6.3 total.  Rock the Canyon race tomorrow.  Probably just do it as part of a longer run.

Ran Rock the Canyon 10k.  That was the hardest course I have ever run on.  Didn’t really want to race for the third time in a week, but I survived.  2nd place.  1st Master

30 minute run with the Race Cats. (After warm up)

Early morning birthday run with Becca.  Our birthdays are two days apart. 

Nice cool early morning run with a full moon. 

Earlu morning birthday run with Tee and Becca.  I’m old.  

9.65 miles this morning.  6 at tempo.  Then, ran around this afternoon chasing Race Cats. Figured I could round to ten

Nice easy run.  Not super motivated right now.

Ran hills with the kids at Cottonwood Complex.

AM:  Running off some frustrations this morning.  I really should pick a goal race and get back in shape.  

PM: Ran with Race Cats .6 warm up. 4 x800. .6 cooldown  3.7 total

AM: Mid-morning run. Sore from yesterday.

Struggling with time management and weird hamstring issues.  Treadmill run for 45 minutes today.

Late night equals short run

Striving for consistency 

Mid morning run before opening night of MisCast.

Run with Cole.  7:11 average.  His first 8 miler!

A little draggy this morning.  Trying to up the mileage little by little.

Progression run with 8 x 1 minute pushes every five minutes.  Working the speed back in gradually.

Had puking kids. Missed yesterday.  Later AM run today. Tempo-ish pace. 6:36 average. 

Treadmill morning.  2.5 mile warm up. 30 minute tempo, starting at 6:45 pace and increasing every five minutes. I finished at 6:15 pace.  4.6 miles for 30 minutes.  Felt pretty controlled.  Cool down to 8.  

Felt pretty decent after yesterday.  Still really dislike cold dark morning runs.  

Another treadmill day.  Progression run with 9 x 1 minute pickups.  50 minutes total.  

Nice warm-ish winter morning with no smog.  

Tempo work.   Gotta build back in.  2.5 mile warm up.  2 x 10 minutes with 3 minute recovery.  Then 5 x 1 minute on/off.  Cooldown to 1 hour.  Wanted 3 x 10 minutes, but it wasn't happening today.  

Run with Becca and Devra.  3 days in a row? That's crazy talk!!

Just a short pre-nationals run with Cole.  I'm tired.  7:48 average 

Treadmill progression run.  Starting at 8.0 mph.  Increasing every song. Finishing at 9.2 mph. 

Nice afternoon run.  I enjoy 45 degree running in December 

Pre-rehearsal run. 3.5 mile warm up. 3 x 3-2-1 minutes at 6:20,6:00, 5:40 pace with two minute recovery in between.  Five minute cooldown

Really wanting to use the next two weeks of extra down time to get back into a training groove.  6:56 average today.  Nice late morning run.

Lost my voice last night, which is not a good thing for a singer who has a show opening in three weeks.  Five easy

Merry Christmas!  I have a full blown case of laryngitis.  Lots of rest today.

Feeling a bit better.  Had to get out of the house.  Kept my heart rate under control.  Felt good to get out and run.

All the crap in my throat has moved to my lungs, so today was really rough and exhausting.  Met Becca and Aimee for a run though Cottonwood Heights.  I was going to try to add some speed tomorrow, but that might have to wait until next week.  

Finally feeling better.  Progression run on treadmill.  Starting at 7:30 pace and finishing at 6:20 pace.   40 miles is the goal this week. 

Got outside for a mid morning run.  7:08 average.