Emily's training blog

I took advantage of Teren being home to run something measured at Liberty Park. One more day recovery would have been nice, but you take what you can get. I t was nice tempoing in the park rather than on a treadmill. More honest too!

I warmed up 3.5 miles. It was slow. I'm still trying to work tightness out of my hipsm. Then, I ran 2 x 3 miles with 5 minutes recovery in between. Just something to get the workouts back up and going.

Goal was marathon pace, which for a 2:43 is 6:13 I believe.

Ist set: 18:20. (6:06)

2nd set: 18:28. (6:09)

A touch quick, but that's probably okay since they were three milers.

My garmin always measures weird in circles. It had me short of three miles. Probably doesn't really matter. I use the marks because I start and end in the same place and I can stay consistent.

I cooled down 1.5 miles. My legs are starting to bounce back a bit. It always takes about two weeks to work all the fatigue from the half marathon out.

AM: 5.6 very easy, very dark, very early miles. 7:40 average.

PM: 8 miles I called my father in law to see if he could watch the kids this afternoon. I kind of meant after school-ish. He said he would be over in thirty minutes, so I got a nice mid afternoon run. It was hot, windy, and miserable. But, my running theme is, "you take what you can get and deal with it" Mothers of three can't be picky when it comes to training. 7:14 average.

I couldn't take one more run on old shoes, so I made a quick stop at Sports Authority for a new pair. I got a new pair of GT 2000's on clearance for under 60 bucks! Yay. My hips and calves were thanking me!

I ran at the gym. Thankfully, my friend Katja needed a run so I had a treadmill buddy.

I felt better today. Especially mentally.

AM: Easy SLCC loop. 7:30 average 4.3

PM: My original plan was a workout this afternoon, but no sitter. The school schedule and doubles is not working out too well. So, I decided to bump my workout to tomorrow and attempt an afternoon run. I feel like today was basically worthless, but I want to hit 70 this week, so I managed another short run. I should have just run nine this morning. I'm always so strapped for time. Grr.

I tried to be creative. I strapped Myles into the baby jogger and took Lily to the park. I ran laps on the path around the park while she played. It was boring, but it worked ok. I ran until Cole was out of school, which only ended up being 4.5 miles. I have got to get this schedule figured out! 8:08 ave.

I ran the workout that I planned on doing yesterday. It worked out better schedule-wise to do it today. I'm sure I was a bit rested after yesterday. I've been feeling a little sluggish, so I wanted to run something with a little turnover to it. I warmed up three miles and did 4x 200 while I figured out what I wanted to run. I decided on a short interval ladder. 200-400-600-800-1000-800-600-400-200. 200 recovery after the 200s and 400s. 400 recovery after everything else.

200: 36.8

400: 77.8

600: 2:01

800: 2:42

1000: 3:25

800: 2:40

600: 1:59

400: 77.3

200: 35.3

I was happy with this workout. Everything hovered around 5:20-5:25 average. I know it's not a great predictor of marathon fitness, but it's faster than anything I ran last year. I was thinking I completely lost my speed for good. So, it's nice to see a little pop in my legs. Especially that last 200. 35 is not blazing, but I haven't run under 37 in a really long time. I cooled down 1.5 miles and then went to Zumba. I will probably have tired legs on my run tomorrow.

Devra came and ran with me this morning. It was so nice to have the company.

It makes long runs go so much faster! We ran the temple loop with a little extension. I had to guess a little on the mileage. I lost my signal at sixteen miles. It came back after a mile and a half. I'm usually a pretty accurate guesser on distance. I know for sure we were over 18. I couldn't tell you overall pace. We were at 7:06 average at 15.25 and ran a 6:29 for the sixteenth mile. So, my guess is a bit under 7. I felt good and under control today. The last bit is faster, but there is some pretty good downhill the last few miles.

At 13 miles we were crossing an intersection. We were right in the middle of the intersection when two cars crashed right behind us, throwing shrapnel in our direction. We missed being hit by less than ten seconds. Nice adrenaline boost!