Catch me if you can

5 slow miles. 

I dropped Taylor off at her friends at 4:50 so I got to running group early.  I just tried to keep the pace nice and easy.  The others did 2 x 2 mile tempos on the trail but I didn't want to push it too hard.  Average pace 8:57. 

The group met at my house this morning.  We ran out to daybreak lake and over to 98th and back up 40th so we got some good hills in.  The plan was a progressive run.  It worked out well and we stayed very close the pace we wanted.  2 at 9:30, 2 at 9:00, 2 at 8:30, 2 at 8:00, 2 at 7:30, 1 at 7:00, and then a cool down until mile 13.  I wanted 15 so I ran two more easy miles by myself.  Overall avg pace  8:27. 

easy miles avg pace 9:00

We met at Peggy's house today.  After the 4 mile warm up, Peggy told everyone the workout was to run around her 3/4 mile block.  4 sides fast/4 sides easy, then 3/3, 2/2, and 1/1.  I decided  to keep a steady pace that wasn't too fast but closer to marthon pace so I didn't do the speed workout.  Lisa ran with me.  Then we finished by running around her neighborhood.  My mile splits were 9:44, 9:24, 9:10, 8:43, 8:08, 7:59, 8:10, 8:35, 8:24, 8:17, and 9:24.  Average pace 8:43. 

General aerobic run.  Average pace 8:36.  My legs felt heavy and bloated.  It took me about 4 miles to start feeling good.  I've been retaining a lot of water in my feet, ankles and calves.  Miles were 9:29, 8:47, 8:41, 8:29, 8:19, 8:40, 8:31, 8:21, 8:18, and 8:19.

5 mile recovery run average pace 9:34.

I met Michelle M. and Michelle C.at Dimple Dell to run WB this morning.  I wanted to run the hill a little slower so I wouldn't have to walk at all and it worked.  I also ran up the hill on right side of the road.  It doesn't seem to be quite as steep.  It was a really good run.  The weather was perfect and I love the course.  My miles were 9:29, 8:45, 8:38, 8:40, 9:14(1/2 of the hill), 9:05(still part of the hill), 8:17, 8:16, 8:12, 8:10, 8:10, 7:35, 7:48, 8:09(light), 7:47 and cool down mile 9:05.  Average 8:28.

11 miles on the treadmill watching the movie Troy. Thank you Brad. The first 2 miles were about a 9:40 pace, then 8:40 for the last 9.

I ran to Riverton High to meet the group.  We warmed up for 4 miles then went to the track.  I didn't plan to do speedwork, but even if I had wanted to I wouldn't have been able to.  My legs are beat.  I don't think I they have recovered from the Wasatch Blvd run on Saturday.  I'm working on my endurance, but at the same time, I'm worried that I am losing all my speed.  I'm not sure how much to cut back before the 5k Saturday.  Average pace 8:50.

5 easy miles on treadmill.  Average pace 9:20.

I met the group at Centennial Park.  I decided not to run the early miles.  We kept a pretty consistant conversational pace the whole time.  Average pace 8:37.

5 easy recovery miles on treadmill.  Average pace 9:20.

I want to run a 5k, 10k, 1/2 marathon and marthon this summer, so I decided to start with this race.  I got to the race about 30 minutes early.  I found Michelle M. and Cheris and warmed up for 2.5 miles.  I felt really good during the race and thought I could pull off a PR.  I haven't raced a 5k in quite a while.  The mile markers were right on with my Garmin.  When I hit the 3 mile mark, I knew there was way more than .1 to the finish.  I was so bummed.  I figure with my average pace of 7:09, I would have hit the 3.1 miles in 22:14 which would have been a PR.   Anyway, my mile splits were 7:00, 7:18, and 7:12.   I got a medal for 2nd place in my age group.  Then I ran some more until I hit 15 miles for the day.

I ran 9 miles on the treadmill. I kept the pace at a 9:20 other than the 10 x 30 second pick-ups I did in the middle at a 7:00 pace.

I ran to Riverton High to meet the group.  After the warm up in the neighborhood, we went to the track.  I didn't do the speed workout.  Then we did a mile off track, came back to the track, and finished off another couple miles off track with Michelle M. Then I ran home.  Miles were 9:58, 9:06, 8:43, 8:47, 9:13, 8:51, 7:54, 8:24, 8:22, 8:20, 9:29, 8:49, and 8:40.  Average pace 8:49. 

I planned on running 5 recovery miles.  After 2 1/2 miles on treadmill, I decided I was done. 

I met the group at Riverton Park.  We warmed up for 3 miles, then we met up with those who didn't want the early miles.  We did the 10k loop.  The plan was 2 easy miles, then 4 tempo miles.  I picked up the pace a little, but I'm not ready for tempo yet.  It was really hot this morning.  At about mile 8 I started getting a headache and a stomach ache.  I think i must have been dehydrated.  I guess it's time to start carrying my water.  I slowed down the next few miles.  Miles were 9:59, 8:44, 9:03, 8:56, 8:29, 8:09, 7:51, 8:41, 8:28, and 9:01. Average pace 8:45. 

5 recovery miles outside. It was such a nice morning, just a little breezy. Avg pace 9:23.

Cheris and I met at DD to run up Wasatch. I got there a few minutes early and warmed up for .6 in the parking lot. We decided we didn't want to run this long run too fast. It was a great run. At mile 8 we ran 1 mile up Little Cottonwood, then turned and ran back down. I saw my sister running about mile 14. I'm so happy she is finally able to run again. She got a tic bite at trek last summer. She got Lyme disease and has had a terrible year. She is amazing and I hope she continues to feel good enough to do all the things she was doing before this happened.

My splits were 9:23, 8:54, 9:02, 8:52, 9:17, 9:19, 8:39, 9:01, 9:01, 9:22, 8:52, 8:32, 8:41, 8:43, 8:24, 8:25, 8:41, 8:40 and a 9:13 to cool down. Avg 8:54.

My legs were a little tired.  I did a 2 mile warm up, 5 miles a little faster but not as fast I wanted, and 2 miles of recovery.  My splits were 9:37, 9:37, 8:04, 8:04, 8:19, 8:09, 7:59, 8:46, and 8:48.  I was supposed to run the middle 5 at 1/2 marathon pace, but I couldn't quite get there.

I ran to Riverton HS to meet the group. During the warm up, I stepped on a rock and rolled my left ankle. I didn't fall, but it hurt. It took me about 5 minutes until I could run again. The rest of the run was just slow and everything on my body hurt.

no running.  I decided to give my ankle a rest.

I met the group at o' roi park.  The bugs on the trail were horrible, so we ran in the neighborhood until the main group came.  Then we ran most of the 10k route.  My pace was a 9:22.  My ankle felt ok during the run, but felt pretty stiff after.