Emily's training blog

A.M.   Easy 3.5 miles with East Cross Country team.  I pushed the baby jogger, so it wasn't very fast.  I was able to shake out my legs a little in preparation for a track workout tonight.

P.M.  I ran at the track tonight.  I wanted to do some faster repeats so that the 5k this weekend won't be a total shock.  I warmed up 2.5 miles and then ran 7 800's with a 400 jog recovery in between.   Then, I got lazy and didn't cool down, which I'll probably regret tomorrow.

1.  2:39.29

2.  2:39.01

3.  2:39.54

4.  2:39.38

5.  2:39.22

6.  2:39.20

7.  2:39.70

A.M.  I ran 30 minutes around Cottonwood Complex with the baby jogger as the high school kids warmed up.

P.M.  Eight mile progression run on the treadmill. 

Mile 1:  7:05.23

Mile 2:  6:47.67

Mile 3:  6:40.78

Mile 4:  6:33.81

Mile 5:  6:25.80

Mile 6:  6:18.72

Mile 7:  6:08.78

Mile 8:  5:54.82    Total time:  51:55.61

A.M.  I warmed up for fifteen minutes.  Then, I ran 15x 1 minute on 1 minute off, trying to work on some turnover.  I felt really sluggish today.  The lunges I did yesterday made my quads sore.  Then, I cooled down 15 minutes.  Hopefully I can get my legs back before Saturday. 

I ran 4 laps easy around Liberty Park in preparation for my 5k tomorrow.  I was going to do two runs yesterday to make up for missing my run on Tuesday, but I was so sore from drills on Wednesday and longer workouts.  So, depending on how much mileage I get tomorrow, I might be a little short of the fifty that I wanted to hit this week.  But, at least I'll be a little recovered for tomorrow's race.

After my run, Bill made everyone breakfast in his dutch ovens.  The food was great! We had scones and Mountain Man breakfast.  We had so much left over that we were offering it to people in the park.  I got the privilege of hearing a political tirade from a homeless guy.  I just wanted to know if he wanted some eggs!  But, now I don't know who to vote for!!

I ran a 2 mile shake out this morning a couple of hours before the race.  I warmed up 2.5 miles. 

The race went pretty well for my first one back.  It's kind of deceiving how hard the last mile is.  The race started on a slight downhill for the first half mile, and a slight up for the second half mile.  I erased my splits, but I went through the one mile around 5:30.  I was at 11:00 for the two mile, so I stayed very consistent through the slight downhill second mile.  I thought I could run 17:00-17:10, but I struggled through the uphill third mile.  I was 6:05 at mile three and 33 seconds for the last 200.  I was surprised that I dropped off that much.  I definitely need to get in the weight room and on the hills to get stronger.  But, overall, I'm happy with my first race back from my injury.  Plus, I won money, so I definitely can't complain.  I'm a long way from that first marathon, though!

I ran a three mile cool down after the race.