Running For Trevor

8.5 miles in Mapleton with Pam, Josh, and Paul.  Gorgeous fall morning, 8:35 pace.

Totally broke my Running Religion of never waking up early on a Sunday to run.  I'll catch up on my sleep one of these days!  I haven't run with this group in a long time so it was worth it and it was fun hearing all about their awesome St. George marathon adventures.

Gym Workout:  15 min elliptical warm-up

35 min weights - Worked shoulders, planks/pushups, ITBS rehab, talking...

5.5 treadmill miles, 1% incline 43 min.  I got all the way up to 8mph (7:30 pace) and thought I might die.  Funny how the treadmill is SO different than the roads for me right now.

PM:  jogged 2 miles easy and then did some stretching and foam rolling. 

Project break the treadmill rut.  10 x 400 with equal recovery.  Kind of a weak workout but hey it's my first real attempt at speed (besides my pathetic 5ks) since TOU.  I warmed up 1 mi and then got going.  The first 2 were @ 6:27 pace, then 2 @ 6:10, next 2 @ 6:00-6:04, and the last 4 @ sub-6 pace and 0% incline.  I thought I might die but I didn't so I'm calling it a success.  It actually felt really good to run fast!  My leg did not bother me at all until halfway through the cooldown mile.  7 mi in 53 min.

ITBS rehab and stretching

Injury Update:  It has now been 5 weeks since TOU and I am finally feeling like my muscles are healing.  My right IT band is still an issue and I just can't maintain any type of distance.  Since speed does not seem to irritate it (whether I go fast or slow it starts to bother me after 40-45 min of running) I might as well use this downtime to focus on 1-2 speed workouts a week.  I just need to be smart and avoid hills, cross train, and continue with the ITBS and stretching plan.

6.75 mi Santaquin Orchard loop.  Did not wake up until about mile 5 this morning.  My IT band did not bother me at all today. :)

Gym workout:  25 minutes lower body weights, planks/pushups, ITBS rehab.

5.25 treadmill miles. 10 min warmup and then 10 x 1 min on/off intervals.  On's @ 5:52-5:56 (10.0-10.2mph) and off's @ 8:27.  There were a few grab onto the treadmill so I don't die moments and this definitely wasn't easy but I did live to report about it. :)

20 min elliptical

PM:  20 min elliptical while watching Two and a half men.

40 min weights - worked triceps and then did weighted squats & lunges until my legs felt like jello.  It did not take long!  I am not racing this weekend so I decided I had no excuse to not start working my lower body harder.

ITBS rehab

30 min elliptical

4.75 mi treadmill, 1% incline 8:00 pace.  I may have overdone it on the lunges because my leg started bothering me towards the end of the run.  I just stopped and walked it out instead of finishing off the 5 mi I was planning.

This indoor cardio crap is getting old.  Anyone want to run with me tomorrow?

13 miles with a bunch of crazies in Provo Canyon.  I just cannot seem to stay away from the madness of the Halloween Half.  New course and me and JulieC decided last minute to dress as Bathing Buties.  Good times!  I did not wear a watch but I think I finished in like 1:35-1:36?  Ran the first 4 with Josse & then ran with my friends Steph & Holly pacing 1:40.  A girl I know from my gym (Melissa) passed us at mi 6.5 and I asked her if she wanted me to run with her.  She did and I instantly became the unoffical 1:35 pacer roping people in as I went.  Only problem was I didn't have a watch at all so I was just pacing on feel and hoping I was staying on track.  What a fun morning and I held up the entire 13 miles so I feel much more confident in pacing Snow Canyon half next weekend!

It was like a a great big runners party/reunion the entire race.  My favorite part was the new out & back section they added because I got to see everyone and chat. :)  So many familiar faces this morning and so nice to finally meet Angie after the race.