Emily's training blog

I had really dead legs today.  It did not feel like they were firing.  I probably should have waited one more day before attempting a fartlek workout.  But, I want to get the harder workouts done earlier this week so I can be somewhat fresh at Saturday's race.

I warmed up 15 minutes to Valley Park.  I ran 5 x 3 minutes hard, 2 minutes easy.  I tried to vary the terrain so that I would get a good mix of uphill and downhill.  Then I cooled down 15 minutes to home. 

Met the East High XC team at Sugarhouse park for workout.  We did a three mile run for a warm-up (Around the park through the neighborhood and back on 1700.) Then, we did a continuous hill loop (10 x up a short hill, around the trees and back down.).  We ran down to the cars and did 2 x a Flanagan circuit (burpees, sprint, jumping jacks, sprint, squats, sprint, mountain climbers, sprint.) and then finished with a four mile cool down (Around park to1300E, over to 2700S, up to 1800E, down to 1700E and back to park.  A lot of strength work today, but breaking the run up kept me focusing.  I think I will be tired tomorrow!

Met the XC team at Cottonwood Complex.  We ran a three mile warm up around the outside of the park and St. Mark's Hospital. (Everytime I run this loop I think of my kids, because I gave birth at St. Mark's.)  

After the warm-up we ran a fartlek workout.  1 min, 2 min, 3 min, 3 min, 2 min, 1 min.  We had one minute recovery between the one and two minute fartleks, and 2 minutes between the three minute fartleks, for a total of 20 minutes.  We ran the region course, so the goal was to finish the course by the end of the workout.   This was a good way to run it, because it kept us from running too slowly between the fartleks.  I came pretty close to hitting the goal.  I ran the 3 mile course in 20:07.   (Should have sprinted in.)  I like running workouts here.  The grass and hills make it a good strength course.  Besides, I have much more empathy for the kids having to run this course for Regionals.  It's tough.

We cooled down two miles in the park. Now I get to back off the next two days to prepare for a 5k Saturday.

Ran an easy recovery run today.  I started at my house, ran through the neighborhood to 4800S, down to the river trail, over to Bullion, up to 1300 W, to 5400 South, and home.  My legs are tired, but nothing hurt.  I'm hoping another light day will have me a little fresher for Draper Days.  Total time: 46:37.

Met East XC team at Liberty Park.  Most of us are racing tomorrow, so we just ran two laps around the park.  I ran an extra lap before they got there. Then we did six strides.  I like easy days!  I'm excited for tomorrow to see what kind of improvements I am making.

I warmed up two miles plus strides.  I did not feel very good this morning.  I need to remember that when I'm nursing I need to hydrate a lot more.  It was very hot, and I was dizzy and thought I was going to throw up before the race.  I definitely need to pay more attention to hydration before I race.

I got out well the first mile, right with the leaders.  The mile marks were off, so it was a little difficult to tell what pace I was really running.  After the turn into the second mile the top two girls pulled away, and I got passed by one other.

I thought I would really be able to open up on the second mile since it is slightly downhill, but I never felt like I really got going.  My lack of training definitely caught up to me in the third mile.  I realized that there is a different feeling between running and racing, and I need to learn how to hurt again. 

Overall, I'm pleased with the 20 second improvement over the last two weeks, and almost a minute improvement over the last three weeks.  I'm just a typical runner,  I want it all at once!Consistency in training will get me there.