Emily's training blog

I enjoyed the nice morning before the bad weather hits.  I ran 4800 S to the river trail.  I ran the river trail to Winchester, and climbed the nasty hill to 1300 W.  Then, I took 1300 W to 5400 S and ran home.  Overall, it was an uneventful run, but a nice start to the week.

I was a little short on time this morning, so I didn't run quite as long as I wanted to. 

I warmed up 12 minutes, and then ran 5 sets of 3 minutes on, 2 minutes off.  The fast parts were between 5:52 and 6:07 mile pace, with recovery at 8 minute pace.  Then, after a quick bathroom break, I finished with 5 x 1 min on/off at 5:35-5:45 mile pace.  I ran until I hit 50 minutes, which was 7.3 miles total.  I'm hoping that I can consistenly run under 6 minute mile pace for repeats soon.  It's hard to believe that used to be my tempo run pace. 

I avoided the rain this morning, and took advantage of play group to get out and run at a later hour.  I wish I could go run every day at 10 a. m.  I ran an extended Costco loop, running up to 3200 W instead of 2700 W, out to 3800 S, looped through the neighborhood up to 4100 S, to 2200 W, and back up to my neighborhood.  I was a little sore through the hips from yesterday's workout.  I'm so grateful for our neighborhood play group and all the moms that take turns watching all those little crazy kids.

It was really cold when I was running this morning.  I never felt that I got really warm though the workout.

I went out to Cottonwood Complex to do some hill work.  I warmed up on the 2 mile loop around the hospital.  Then, I ran a hill circuit, which included a 500 meter hill (Bessie) and a 300 meter hill to the fence.  I ran the 500 m loop, and then jogged around the baseball diamond to the 300 meter hill, sprinted up to the fence, and then ran down along the fenceline and across the park by the picnic area back to the start of Bessie.  The entire loop was about a mile.  I did 4 sets. 

The grass was frosty and slippery, so it was really hard to get much speed going.  Next time I do this workout I will time the hills.  Today I just went by effort.  It was a good strength workout, and I can' t wait to torture the high school kids with it this summer.

I cooled down on the two mile road loop again. 

9:15:  Zumba class.  I have a new, cute zumba outfit!  Running shorts kind of look funny in Zumba class.

The hill run/Zumba combo yesterday did me in.  I had very tired legs today.  Who knew dancing around could wear you out!  So, I only ran 8, but it wasn't slow.

I ran a 30 second pick-up every 5 minutes to get a little turnover in.  I'm not sure this was a good idea, but it lowered my overall pace to sub-7 minute miles.   55:10 for total time.