Training for Top of Utah 2011

Snow last night and rained this morning. 

Yesterday I found my next race. A 5k in Snoqualmie put on by Sean Sundwall. Find it at runsnoqualmie.com

Today is my first official workout towards that race. I'm going to use the plan from runnersworld for intermediate runners. It's a 6 week job so I will have to modify it. I'm going to work on speed for the next couple of months.

25 minute warmup then 3 5 minute hills hard.

After 1st hill HR topped out at 171 then recovered at 1 mph slower with no incline(5 mins)

After 2nd hill HR topped out at 174 then recovered at .5 mile slower with no incline(5 mins)

3rd hill was a little tougher because of less recovery. HR topped out at 176 then another 5 minute recovery; 3 at .5 less mph and 2 more at 1 mph less.

Then 10 minute cooldown.

Ice cream the last 2 nights has not helped me out in the least. Going to have to go with fruit for a late night snack after this.

TM run. Very easy. HR max was only 142. Hoping for decent weather Sat. Morn for a nice easy long run in the 'hood. Popcorn instead of Ice Cream for a late night snack last night.

TM run. 8 .1 mile sprints scattered every 5 minutes after 15 minute warm-up. Just trying to get a little speed work here and there as well as power(hill) work every week.

After workout Tori and I went to help 3 families down in Snoqualmie that were flooded. The first couple is older and there home was OK except under the house the insulation was soaked and had to come out. 2nd was a Single Mom who we helped 2 years ago. We loaded boxes and furniture that had just been soaked and was ruined into a truck for disposal. Then went to another home we helped with 2 years ago. Another older couple who said that their home was supposed to be raised two months ago but the gov't took their own sweet time getting the paperwork done so we had to move all the stuff again.

My daughter said "I'm sure glad we live on higher ground"! Carter was helping in Snoqualmie also from 9-3. It's nice to see kids willing to help others.