Emily's training blog

I ran a 2 mile warm-up, followed by 4x200.  My goal for my workout was 5 x 2000m at 35:00 10k pace, so 7 minutes.  I felt like I was struggling after the first one, so I dropped to mile repeats instead.  This may have been more mental than physical.  It seems when I can't run as fast as I want to, it gets in my head.  So, my workout went as follows:

1.  6:59.1 (2000m)

2. 5:33.72

3.  5:33.93

4. 5:33.18

5. 5:34.52

I ran a 400 jog recovery in between.  That usually took me 2:45, so I waited until 3:00, so I had equal recovery on each one.  The good thing is, I'm beginning to recover quickly, and it seems I can run a specific pace forever.  I just wish I could get my legs to catch up with my cardiovascular system.

I ran a 2 mile cooldown to finish up.

A.M.  I didn't feel like braving the dark streets of Taylorsville this morning, so I went to do some mindless treadmill running.  I ran a 1 hour progression run, starting at 8.5mph and increasing every five minutes.  I actually ran 9.1 miles, but I'll round down.  I felt pretty decent.  The treadmill is nice and easy on my body.  My calves were not sore when I woke up this morning, so I must be making some progress.  New heel cups help!

I wanted to run another 4 miles yesterday, but we went to the temple last night, so I did't have time for a second run.  So, I get to do two runs tomorrow.

I ran a 15 minute warm-up, followed by 30 x 1 minute on/1minute off.  Then, I cooled down 15 minutes.  I did my run at Valley Park.  The workout didn't feel particularly hard, so I don't think I was running very fast.  Hopefully, I'll recover better this week than I did last week.  Maybe I'm getting in shape. 

I woke up feeling really beat up, even though I didn't feel like I ran that hard yesterday.  My hips were hurting all night long, and my right achilles tendon was sore.  No injuries, just feeling pounded.  So, I decided to cross train today.   I did an hour on the spinning bike in the morning, and another hour in the evening.  I think that equals about 10 miles.  I know it's not as quality as running mileage, but I'm kind of paranoid about getting injured.

I had a much better tempo run today than last week.  I guess I could have been somewhat recovered after cross training yesterday.  But, my legs still felt tired, just not pounded like yesterday.  I ran a 3.5 mile warm-up, followed by a 10 mile tempo run at Liberty Park.  Total time was 59:42.  We were guessing a little bit on where we finished, but I think we were pretty close.  The good thing is, I was at least a minute faster through 9 than I was last week (I didn't get the exact time.)  I went out a little fast for my first two miles, and then settled right in to pace.  That seems to work better for me than starting really conservatively.  I was happy with  the run though.  I feel like my fitness has improved since my last race which was a half marathon in Iowa.  At sea level I went through ten in 60:00, so I'm looking forward to my race on Thursday.  Under 1:17 would be fabulous, under 1:16 even better. 

I ran just one mile cool down.  Cole was crying, so we needed to get him home. 

This may have been my first twenty miler ever.  It's a landmark!  Of course, Bill had to pick a really hard course to initiate me on.  We ran out in Magna, starting from the 10 mile mark at 8000W and 2700S.  We ran to the 0 mark, and then turned around and ran back.  Lots of uphill going out, and lots of downhill coming back.  My total time was 2:18:22.  I may have gone out a little conservative, because I didn't know what the course would be like, but I definitely came back hard.  My first 10 miles were 1:15:40, and I closed in 1:02:42.   I think my last four miles were all under six minutes.  I felt pretty good considering my tempo run yesterday.  I'm beginning to think I might actually make it through a marathon.  How fast is the big question.