Running For Trevor

Easy miles around the orchards. I could really get used to running at 10am.

25 minutes strength training - planks, pushups, upper body weights

8.25 miles on the treadmill, 2% incline - 7:30 pace.  Started really easy and finished with a 6:48 mile.  I felt oddly good for the Monday after the super bowl.  Must have been all the chips & dip I ate or the booty shaking family dance party we had during the half time show.

PM:  3.5 miles easy 8 min pace, ITBS rehab and foam rolling

Track workout with a big crew this morning. Josse, Jen, Emily, melody, Melanie, & JulieE.

1.5 mi warmup

1 mile at 5k pace 5:49 (dream 5k pace!)

8 times by 1 lap fast 1 lap recovery. 63, 64, 64, 64, 65, 66, 64, 64

3 or so cool down. I felt pretty good for the workout other than my breathing being a little off because I'm still recovering from a cold. A big thanks to the girls for pushing me.

Today is free pancake day at IHOP!

Elk Ridge uphill loop with Jen.  Hard route, easy pace.

I somehow got talked into running the Zion trail Ragnar Relay so I've got about 6 weeks to turn myself into a trail runner.  Any advice and suggestions are welcome. :)  Or replacement nominees?  It should actually be a lot of fun but seriously I'm clumsy and would be lying if I didn't admit it kind of scares me.

8 mile Santaquin orchard loop with Lily.  We threw in a little unplanned tempo in the middle 6:35, 6:30, 6:24.  Just a nice controlled effort and I felt pretty good. 

Lunchtime PM:  20 min elliptical.  Long enough to shake my legs out after the tempo, short enough to not break much of a sweat.

Provo canyon birthday run with the birthday girl JulieC.  Her birthday was yesterday but we celebrated today.  I felt flat and tired but still really enjoyed the run with Julie. :)  It is way too bad Utah Valley marathon wasn't today.  36 degrees and 20mph tailwind coming down the canyon was lovely!

Hale Freezes over 10k tomorrow.  My plan is to use the race as a half marathon paced tempo in a last ditch effort to prepare for IMS Arizona Half next Sunday. 

Sorry for the spelling errors I'm updating from my phone. I'll attempt to fix this mess when I get to a computer.

This is a tough course and the weather conditions were less than ideal this morning. I made the mistake of driving the course and sliding all over the place in my car (it would have been better if I just didn't know what I was in for I think) so my main goal was to just stay on my feet. It was icy, slick, and pretty yucky especially the last couple miles. With My whining out of the way I am incredibly satisfied with my time and effort. I warmed up 2.5 with Jen & melody. So so nice to have those girls there. I am very used to chasing after them in workouts and just tried to follow suit for the race. Jen split off at the 5k but I was able to keep melody insight (very distantly) for most of the race.

Splits were 6:05, 6:12 (not able to take advantage of the downhill too much because it was icy and I was focused on footing), 6:10 (I usually hate this stretch but welcomed the clear roads), 6:30, 6:44, 6:20. 38:09/6:20 pace for 6.04 according to the garmin. Official results had me at 38:10, good enough for 2nd place female and 5th overall. I realize that these splits are quite inconsistent but the second half of the course is really hilly and I feel like I paced a very even effort. Cooled down 2 miles with Melody. I feel good about my time today and think it is right where I need to be going into the half. Although the course was short this would still have been a PR for me compared to my onion days 10k (2 weeks before TOU) where I paced 6:24. This is a good sign and the track workouts are definitely paying off. A big thanks to Josse for coming out and cheering and for blocking off traffic for me. :) and a shout out to my training partner in crime Jen who won the 5k & melody who won the 10k. I am very fortunate to have such awesome athletes to train with.

Pm: got out for 3 mi to shake the legs out.