Emily's training blog

After a lazy weekend, and a particularly un-motivated Saturday, I got my head together, and got out for a fartlek run early this morning out at the oval.  I think I would have preferred to run a fartlek run outside, because it seemed to go on forever this morning.  But, after the weekend's snow, it looked pretty cold and slippery on the roads.

I warmed up 8 laps, and then ran six sets of 3 minutes on, 2 minutes off.  I noticed that the paces are starting to get faster than prior workouts, so my speed must be coming back.  The shorter recovery made the workout pretty tough.  The pace for the fast parts were mostly between 5:35 and 5:45 pace. 

I cooled down 3 more miles to finish for the day.  My goal this week is to not miss a day of training, which means making sure I get up early and get my workouts done. 

Treadmill day.  I ran an hour on the treadmill, starting at 8.5 mph and increasing .1 every 5 minutes for the first 20 minutes, every 4 minutes for the second 20 minutes, and every 3 minutes for the last 20 minutes.  I felt good, but the last 8-10 minutes were pretty tough.

Darn it.  I overslept and didn't get out for a run yesterday.  So, that means a few longer days to get a respectable (for me) amount of mileage in.  I was nice and fresh for my workout, though. 

I warmed up three miles, and then ran 3 x 2 miles with half a mile recovery in between.

#1:  11:54.88  Recovery: 3:41.04

#2:  11:42.41  Recovery: 3:38.29

#2:  11:27.56  Followed by a 2 mile cooldown.  The total time for the 7 miles of the workout was 42:30.  So, within the workout itself, I got a tempo run in.  Two workouts for the price of one!

I'm sure I will feel this workout tomorrow. 

I have very sore, dead legs today.  I definitely pushed hard yesterday.  I just kept telling myself, get out for at least five.  I think 90% of the battle is just getting out of the door.  My 5 extended itself.  I can't say I felt great, but it was nice to run in the sunshine instead of the dark like I usually do. 

Saturday long run done.  I'm feeling sorry for all of those who are running the 15k today.  This wind blows!  (Ha Ha Ha).  Now that the run is over, we're taking Cole and Lily to see the "real" Captain America at the Safe Kids Fair.  Gotta get mentally prepared for a swarming throng of kids.