Emily's training blog

Ugh.  I could have used one more recovery day before hitting a speed workout.  I felt great after my run on Saturday.  I got all excited and took Body Pump, where we did some nasty lunge-jumps.  I was super sore yesterday, and that carried over into today's workout.  That's the beauty of fartlek, though.  It's all effort based.  I warmed up 20 minutes and then ran 3 x 1-2-3-2-1 minutes with 1-1-2-1-1 minute recoveries.  I always found this to be an effective turnover workout before races.  I didn't keep track of my pace, but I did check it once in a while.  It seemed to be between 5:20 and 5:50 for the fast parts, which actually surprised me based on how crappy my legs felt.  I'll take it.

I cooled down 1.5 miles home.  My plan is to front load the week a bit so my mileage doesn't drop too much.  Still, I want to be nice and rested for the 5k Saturday.  I really want to break 18.  I will run a medium long run tomorrow, probably 12. 200's on Wednesday, and then light runs on Thurs/Fri.  No leg weights this week.  

I'm officially registered for CIM.  I'm excited and nervous!  21 weeks to go!

I slept in a bit this morning so ran at the club. 20 song challenge. They were long songs today. 11.25 miles. I kept it nice and easy. I was less sore than yesterday.

I ran a 3.5 mile warm up. It was nice having a bit of an extended warm up. Then I ran 18 x 200 meters on/off. They were mostly all 37's, with a few 38's and 2 39's. I thought I would try to use the wind at my back to push me along a bit. But it felt like one of those weird cross winds that swirln. It felt like it was never at my

back, so it wasn't super helpful. I cooled down 1.5 miles.

Two recovery days and then a race. I saw they changed the Draper Days course. I hate when they do that. I'm excited to race anyway.

It's nice to have a couple of recovery days. My hips and calves need a break. I'm excited to race Saturday. I ran 4800 S to the River Trail, to Bullion and back via 1300W. Then I came home to a grouchy husband which kinda killed my running buzz. I love that running helps me cope with life's ups and downs.

Easy, early 5.5 miles on the Costco loop. No watch. Just working out all the kinks. Sub 18 in the works! It's been a long time! Now to go stretch.

Hmm. Not what I wanted or expected today. Since I ran sick two weeks ago, I thoght this 5k would be a big improvement. I thought I was in sub-18 shape. I am not there yet. I wasmileage ht on pace at two miles, but was already struggling. I completely fell apart the last mile, which shows the pace was too ambitious for my fitness. I was mad after finishing. Then I gave it some thought and realized a few things.

1. Being sick didn't affect me as much as I thought it did. Plus, I was way more rested.

2. I'm only 8 weeks into training after no running for six weeks. My head is faster than my body.

3. I jumped my mileage and intensity a lot the last two weeks. 3 strength classes a week, track workout, 5 mile tempo, fast fifteen miler, some longer, tougher workouts, raising my mileage to over sixty. All good stuff for the long run. Not good for today's race.

4. 18 x 200 at 5:00 pace may have been a mistake.

So, those are my thoughts. Any other feedback based on this analysis, FRB coaches?

2.5 mile warm up. 5 mile cooldown (7:10 average. I was mad.)

I apologize to anyone I was cranky with after the race.