Running For Trevor

Ran from my parents house down to the lake and then down to the school to meet them at the indoor track.  After 5 mi the weather was warming up and I was inspired by the famous Jake K to do a few 100s on the outdoor track.  16 times by 100s at the Westlake HS track.  I just picked it up on the straights and jogged the corners.  Didn't time anything and just kind of ran off of effort.  8 mi total in about an hour.  My running isn't feeling very 'sharp' lately and I've kind of been feeling a little off.  I'm trying not to dwell on it too much because I'm still recovering from the stomach flu and life has just been busier lately forcing running to take a back seat in my realm of priorities.  I'm hoping to refocus this week and get back on track.  I'd like to work on getting more controlled quality miles in.  Less medium-hard miles and more fast-true recovery miles is the plan!

20 min walking with my parents and the pups.

25 min strength training

30 min elliptical

4.6 easy treadmill miles in 36 min.  First time running on the treadmill in awhile and I completely forgot how mind numbingly boring it is.  I was just too big of a wuss to run in the dark and cold morning alone today.

PM:  4 easy

Orchard loop with Jen.  I wore my headlamp this morning so that I could pace the tempo better.  Last weeks sub-6 min miles were cool but kind of left me in a hole so I did not want that to happen again.  2 mile warmup and then 4 mile tempo 6:23, 6:12, 6:10, 6:10.  The first 3 miles of the tempo felt very controlled and we even talked through them.  The last mile was more of a push.  It is a gradual uphill and Jen had a good 10-15 seconds on me which I was totally okay with.  The goal of the workout today was to get more of a controlled workout and not wipe myself out.  3 mile cool down with Jen at a moderate pace and then I added an extra slow mile by myself to shake things out.  10 miles total.

Strength training and foam rolling.  My left shin is bothering me just a bit so I got some ice on it.  Didn't notice it during the workout but just when walking up the stairs to my house afterwards.  I really need to buy some compression sleeves (my dog chewed mine...literally) and some new trainers. 

7.2 mile hilly route in Salem with Jen, Aubs, and Mack.  Fun to have a bigger group this morning and hopefully we can get a good little training pack going down south. :)  55 min

Gym - planks, pushups, it band rehab, squats & lunges

PM:  4 miles easy around the orchards, 7:50 pace.

Fartlek type workout on the Orchard loop with Jen.  She got this workout from Nick Symmonds and I just went a long with it...

18 min wu (~2.3 mi), 2 x 3 min with 2 min active recovery + 8 x 90 seconds with 60-90 second active recovery.  Continual workout with the recovery much swifter than I probably would have done on my own.  2 mile cooldown.  63 min.  It was way too dark to try to keep track of paces and I didn't really care anyway.  This workout was way more about the effort for me.

Feeling like I have shin splints in just my left shin?.....I did not feel it during the workout but noticed it during the cool down.  Definitely just a niggle at this point but it has me worried and I need to be cautious.

PM:  20 min very easy shake out run.  no watch

Love my late start Friday morning runs.  That extra half hour (6:30am start) makes such a huge difference!  Just 7 easy around Salem with Jen, 55 minutes.  We looped around the pond a couple of times and just meandered around the neighborhoods.  Beautiful morning and running in the light just makes me so happy. :)

My legs are feeling so much better after a good scraping yesterday.  I also found an old pair of arm warmers and turned them into compression calf sleeves...they are tighter than normal compression sleeves I am sure.  It took me like 5 min to get them on!

I had plenty of opportunities to run with people this morning, but I really just wanted to sleep in. I also didn't know how far my body would carry me and didn't really want to committ to any distance. I got my beauty sleep and then headed out aimlessly without a plan. Ended up with 9 miles easy (70 min), some of it up payson canyon and then a 5 mi tempo 6:31, 6:17, 6:12, 6:12, 6:10. 1.5 mi trot (literally 8:30 pace and some walking) back to my house. I guess you could call this a depletion run because I never stopped the watch once and had no fluids, ect. Or maybe I'm just calling it that to make myself feel better about it? Ha! This solo run gave me plenty of alone time to think and made a few things clear to me.

1. My feet are still a problem.

2. I am no where near in shape to race a marathon right now.

3. This was a big week for me and I am wiped out! Not sure if that's a good or bad thing. Either way I'm headed on vacation today with my family and looking forward to taking 4-5 days off of any sort of workouts. Hopefully I can even talk my sister into jogging with me.

AM 2: 2.5 mi with Christie. .5 chasing her down the last half mi of the 5k and then a nice and easy 2 mi cool down with her after the race. Did I mention that she freaking won the tri!!!! Yep she killed it and is looking so good going into stg half ironman. Very fun to watch her and I am very proud of that girl.