Emily's training blog

I warmed up 2 miles and then ran a 6 mile tempo run.  I ran it on the treadmill, so it probably wouldn't be as fast outside; especially considering it is very windy outside today.  6:20, 6:10, 6:06, 6:03, 5:59, 5:50.  36:32 total time.  6:05-06 average pace.  I started at 9.7 mph and increased .1 every mile.    I cooled down 10 minutes to hit 9.35 total miles. 

Half an hour run followed by Zumba class.  I needed something a little different today.  Sorry, running purists, I'm giving myself 2 miles for the hour of dancing.  

Since I went pretty easy last night, I decided to do my track workout today instead of tomorrow.  I warmed up 3 miles to the track, and then did 4 200s.   I ran a ladder workout, 1600, 1200, 800, 400, and then 4 x 200 to finish.  I ran an 800 recovery after the mile, 400's after the 12, 8, and 4, and 200's between the 200's.  

1600:  goal pace:  5:45   actual pace: 5:37

1200:  goal pace: 4:15   actual pace:  4:12

800:  goal pace: 2:48   actual pace:  2:44

400  goal pace:  sub- 80   actual pace:  79

200's   38-39  ( My legs were pretty tired at this point.

1 mile cool down back to my house.  

I should Zumba every night  before a workout.  Today went really well. 

I had an early morning visit with Myles today.  We chatted for about an hour from 3:45-4:45.  I went back to sleep for a while, but it made for a groggy run.  I am sore from yesterday's workout!

  I ran an out and back on the river trail this morning.  I've been trying to run my easy runs easier since I have a tendency to push it too hard.  My plan for 10 miles turned into 8.

While I was syncing my i-pod yesterday, I stumbled onto Kara Goucher's running playlist.  It can be yours for the low price of 12.99 on itunes.  It was kind of fun to see what Kara listens to on her runs.   

It was a perfect morning, today.  I love early morning summer runs.  I ran 1300w to 7800S, down to Gardner Village and onto the river trail.  I left the trail at Millrace Park and ran through the neighborhoods home.  I toyed with the idea of adding in some fartlek work, but I was still feeling Thursday's track workout a bit.  Plus, tomorrow is my long run.  If I feel good on the long run I will throw some faster paced stuff into it.

I did not feel good today.  My stomach acted up again. I think it's time to revamp my diet to avoid stomach issues on my runs.  I ran the Canal road out to 2200W, to 4100S, down to the river trail, and back on the trail.  I felt all right for the first 7-8, but struggled over the second half of the run.  I kept wondering if this is what I'm going to feel like the last 6 miles of the marathon.  Then, I realized that I'll probably feel even worse.  Oh, well.  The run is over.  Time to head to Vegas for my mom's wedding.