Emily's training blog

A.M.  4 mile shakeout run.  SLCC loop.  It was very cold this morning! 

P.M.  2.5 mile warm-up.  15 x 400 meters with 90 seconds recovery.  I wanted to work on some turnover before my race Thursday.  The first 5 were in 79, the second 5 in 77, and the third 5 in 75.  My legs are not used to speed! 

2 mile cool down.

I missed my run today.  I flew out at 6 this morning.  I got into Jacksonville right on time at about 3:45.  But, there was no one to pick me up; some kind of miscommunication with the race.  By the time I got it all figured out and got to a hotel, it was 7 p.m.  I was on a very busy street, and it was very dark, so I just blew it off.  Guess I'll get a little extra rest for Thursday.

Running in Florida is so nice!!!  It felt so good to get out on a run after the travel and stress of yesterday.  I got out on the race course for a seven miler.  The course is great!  It's flat, and scenic.  It runs through some very fancy neighborhoods.  I am definitely enjoying the sunshine and getting ready for tomorrow.

I ran a two mile warm-up before the race today. 

I wanted to run 5:45 pace today and see how long I could hold on.  The race went out pretty fast.  There was a Kenyan woman who went out in 5:30.  Every time I came up on her shoulder she would surge.  A Russian woman tried to go with us early, but quickly fell off the pace.  After about two and a half miles of back and forth, I decided to put my own little push in.  To my surprise, it worked!  I was leading after three miles, and led the rest of the way.  The good thing about that is, I won.  The bad thing is that after about 8 miles at 5:45's I seemed to settle into a pace between 5:50's and 6:00's.  Even when it felt like I was pushing, I just kind of stayed around that pace.  There wasn't even any men to draft off.  I must have been between groups.  I think I could have run faster had there been some competition.  At least, I like to think so.   I can't be disappointed though.  I have improved almost 3 minutes in a month.  I guess the marathon training is beginning to pay off.

I cooled down 2 miles after the race.

I was pretty beat up today after yesterday's race.  I missed my connecting flight from Atlanta to Salt Lake City, so I spent a wonderful Thanksgiving  in the Atlanta airport.  I got home about 11:00 last night.  Between the race and traveling, my legs hurt!!

I ran on the treadmill today, because it seems easier on my legs.  I ran 69:19 for 10 miles.  I'm feeling a little better this afternoon.  But, the 20 miler might feel a little brutal tomorrow.

I met Bill for a twenty miler this morning.  We ran from mile 3 to mile 23 of the Salt Lake City marathon course.  We ran pretty comfortably for the first fifteen, and pushed the last 5 coming up 500 east.  I could feel my right achilles twinging from time to time, so I need to be careful.  I may stay off the track Monday and do a fartlek workout instead.   The upside is that I am definitely getting used to longer runs.