Emily's training blog

AM:  It took me forever to warm up this morning.  I didn't feel like I was really moving until I was halfway through my workout.  My goal is to front load this week, so I don't have to back off mileage.  I'm racing on Saturday, but it's a really low key race.  I'm mostly using it to get a downhill tempo.  Still, I'm hoping to get a couple lighter days before Saturday. 

I ran a 3 mile warm up, and then did a ladder fartlek at Valley Park.  I ran 1-2-3-4-5-5-4-3-2-1 minute intervals, with 1-1-2-2-3-3-2-2-1-1 recovery.  It wasn't until the last 3-2-1 that I felt like I was actually turning it over.  Oh well.  The point was to get a little speed, but still have a workout that I can recover from easier than I would from a track workout.  I cooled down until I hit 12.  I'm planning on a few evening miles tonight.  

I ran from the Jordan River Parkway with Jenny.  We ran some rolly hills through the neighborhoods to Murray Park, and then came back on Vine Street.  We finished on the Parkway.  Some hills.  Some flats.  A little bit of everything this morning.  Ave pace: 7:20

PM:  4 miles  SLCC loop.  School was getting out, so it was very trafficky.  I actually felt pretty good.  It's weird how sometimes when you think you should be super tired, you actually run really well.  

3.5 mile warm-up followed by 20 x 1 min on/off at Millrace Park.I always got a little shot of adrenaline and ran faster when the dogs at the dog park ran after me.  I'm glad there was a fence between us.  I had planned on 20 x 200 on/off at the track, but I've been so tight in my hips and achilles that I decided to play it safe and run in my trainers.  I'll be wearing flats on Saturday.  I just have easy mileage until then.  Right now nothing feels like easy mileage!  2.5 mile cool down.  

AM:  Costco loop backwards, extended to canal road.  9.5 miles

PM:  5 mile zoo loop to 1300 S, back on 1900 E with East XC team.  I'm sure I annoyed Sarah for the whole 5 miles.  What is a good coach for?  It is hot at 4:00 p.m.  

I met Jenny at her house for an easy run through her neighborhood.  We looked at all of the fancy houses in Holladay.  Holladay is definitely prettier than Taylorsville.  It's nice to have a short day today.  

I ran the Emigration Canyon Half Marathon today.  I thought it would be perfect preparation for St. George.  My one goal was to stay under control and not be pounded at the end of the race.  The race climbs 4 miles from the golf course, and then drops down Emigration Canyon.  It finishes flat on Arapeen.  I wanted to get some good downhill.

This was a fun race.  It was small, but well run.  Everyone was friendly and supportive.  

I warmed up two miles before the race.  The first four miles I just ran comfortably, like in a long run.  I hit 4 in 29:52 before the drop down the canyon.  I just got in a groove.  I wanted to open up, but not force the pace.  I was hanging just under six minute miles.  At mile seven my stomach started to cramp.  It had been off all morning.  The next five miles got really bad.  I managed to hover within 10 seconds of pace, but my stomach was not feeling good.  However, I was able to pick it up the last three miles.  The marathon training is paying off.  I don't have mile splits, but I finished in 1:23:25.  So, I was under six minute pace for the last nine miles of the race. 

I only made it .6 into the cooldown before my stomach started hurting again.  I haven't been able to eat yet, so I'm wondering if it's some sort of virus.  I guess it was a good thing for me to have to run through, but I sure hope it's not a problem at St. George.  I didn't do anything differently before my race, so I'm hoping it was just a weird day.  

I'm feeling great for St. George.  I went into this race with extremely tired legs.  I did want a couple more miles this week, but that cooldown was not happening.  But, I want to hit 80's for the next two weeks, so I'm good.  

I took 2nd overall, Jenny took 3rd overall and ran a really strong race.  It was a fun morning!