I wear girl running shoes cause I have small feet

1  mile warmup and 4 mile tempo

6 miles easy

treadmill wrokout. 1 mile warmup, 3 mile tempo (5:56, 5:56, 5:56) at 1% inline,  and1 mile cooldown.

6 easy pushing jogging stroller 6:50 avg. pace.

The Pyramid hill work out on the treadmill.
Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline 2-3 minutes recovery @ flat jog

Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline 2-3 minutes recovery @ flat jog

Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline 2-3 minutes recovery @ flat jog

Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline 2-3 minutes recovery @ flat jog

Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline 2-3 minutes recovery @ flat jog

10 easy miles from campus down the greenbelt.

6x800 2:40, 2:41, 2:39, 2:39, 2:37, and 2:35 with 1:1 rest. I felt really strong at the end of this workout. I would have done more sets, but I didn't have time. I should have made the rest shorter.

This was my first 400m workout in YEARS. It felt good but a little slower than I wanted. I did 90 sec rest in between. I wanted to run 72 or faster 400s. I wanted to do 10-12 sets but only did 8. I then modified the rest and did 200s and 400s

400s  72, 72, 72, 73, 73, 74, 75, 76

200s  35, 34, 35, 33

100s  13, 13, 13, 13

I had planned on doing a tempo run today, but I was to sore from my speed workout on Monday. I guess I will do the tempo run tomorrow.

2 miles warmup, 4.1 mile tempo run 5:55 AP. 1 mile cool down.

5 easy miles pushing Bennett in the jogging stroller.

Ran 11 miles, 2 of which I ran at goal marathon pace (6:00 min/m). 

7 easy on the TM.

7 mile progressive run on the TM.6:20 AP. This week is going to be fairly easy due to my intensive school load this week.

7 easy on the TM while I study.

Bennett (2) wanted to come as I was getting ready to go running. He kept saying "walk". Since I was going for an easy run, I decided to push him in the stroller. It was cold so I had to bundle him up good. I try and take him on an easy run once a week because he loves it. He loves seeing all the dogs, cats, airplanes, buses, ups, and US Postal service trucks as we go. 

So I did 6 easy miles pushing Bennett.

1.25 mile warmup followed by a 10 mile tempo run in 59:20, then a .75 cool down.

6 easy miles.

Did slightly faster than tempo intervals 2400m, 2000m, 1600m, 1200m, 800m, and 400m with 2:30 rest. 

5 hour car ride, then turkey, and then 4.6 miles @ 6000+ feet above see level. I live at 2700, so it is like high alt training.

Very hilly and windy 13 mile run at 6000 ft. I can definitely tell the difference in altitude from Boise at 2800 ft.

Up a single path trail by the in-laws house gained 1400ft elevation.  

5x 1000m repeats with 1:30 rest @ 5k race pace

am 5 easy on the TM while I study. I might go for more this afternoon after my test.

9x400 74, 74, 71, 72, 74, 73,73, 70, 68

Boy was it windy!

Easy 8.2 today. Ran to the hospital and back

am 3.7

pm 4.5

14 miles 8 of which was at marathon pace and it turned out to be a 91min run. Great weather, but I got a blister. It must have been the socks that I wore.

9 easy miles on the treadmill.

Progressive run today without my watch.

Note to self: Don't got running shortly after going out to eat at Chili's!

I ran a repeating sequence of 1 mile easy followed my 2 at marathon pace.

I originally planned on doing a tempo run outside in between classes, I forgot some of my warmer running clothing and garmin. So I did the tempo on the TM at school. I did 6 tempo miles AP 5:49 @ 1.5% incline.

I ran the 3 miles to Borah HS to do some intervals. 6x800m with 60 sec recovery. I wanted to run 2:40s on them.

2:39, 2:38, 2:38, 2:40, 2:39, 2:37

AM: 5.6 miles easy around the  neighborhood.

PM: Same loop around the neighborhood, but pushing Bennett in the stroller.

Long run day today. The first and biggest mistake that I made today was that I didn't eat anything before I went. I got a little hypoglycemic on the run. I did 9 miles easy then 6 miles at MP followed by 2 miles easy. AP for the easy miles was  6:46. AP for marathon pace was 6:15. I was planning on doing 7 MP miles and 2 of those at tempt but I was feeling the low energy from not eating. Like last week I did 10 miles of my long run at MP.

6 miles easy then one mile at 5k race pace

This was my first race in a long time, so I didn't know what to expect. I had the choose to run a 2.5 or 6.1 mile run. I chose the 2.5 mile run because the 6.1 mile course had a huge long hill in it.  I wanted to use this as a confidence builder and to see where my fitness. I wanted to run just under 5:30 for a sub 13:45. This time would have won any other year. Both race started at the same time. There was huge turnout ~3500 participant.

The race started off with a hardy Ho Ho Ho. I didn't want to go out to hard so I held back. At a 1/4 mile I was in about 25th place. I was slowly picking off people. Mile 1 (5:28) I was in about 6th or 7th place.  The leader was way out ahead (he was ran for Boise State). The rest of us were spread out about 10-15 meters.  At this point I still didn't know who was in my race or the other one. At about 1.2 is where the 2.5er made right turn and slit off. Here I could see that I was in 4th place.  There were two high school kids about 15 sec ahead of me. Also, here on out was were the wind really pick up. At 2 miles (5:30) I was making some ground on the 2 hs kids. I passed one of them just after 2.0 miles. I almost caught the second one at the line. He beat me by about 2 sec. I ran the last .5 in 2:42. I felt pretty good with this race since I started running  in Aug. I felt like I could have sustained that pace for another 0.6 miles for a sub 17:00 5k. I just could not have gone faster. I also feel really good about this race because I felt sick and had a fever earlier in the week and have this nasty cough (hence the lower mileage this week).  I think that I have a good base, but just need to do more speed workouts to get faster. My end goal is to run a 6:06 pace at the St. George Marathon this coming fall.

The YMCA fairly good job putting on this event. They had a Christmas Consume contest and Elvis won that competition. There was hot chocolate, chocolate milk, and soup at the finish and.  This race was clearly not put on by runners. Here comes the worst part. When you register for the race, you pay the $30 (kind of a little pricey) which included a long sleeve t-shirt. On the registration there was a box that said check here and pay $3 to have your race chipped so  you can get your official time. Well I didn't want to pay $3 to get my "official time." Well because of this I didn't get my 3rd place Christmas Ornament . The second place guy didn't get his either. From talking  to other runners in both races, many people didn't get awards who should have. Also they said in past years, there was the option to have your race chipped, but those that deserved the awards got them. Just a little frustrating for  paying $30 for a race and not getting the award you earned.

I am down here in Logan visiting my family and there is a blizzard out. I did the Nibley, Millville, and Providence bench loop in the blizzard. At six miles, I did 4 miles at tempo with 4+ inches of snow on the ground. I kept the tempo pace in the low 5:50's, but it felt a lot harder than that. I did 2.2 more miles at 6:15 pace. After I walked in the door I could hardly talk because my whole face was frozen. 

This was all that my family would let me run today. 

I ran12 miles around my in-laws home by Soda Springs. This run included a blizzard, wind, icy roads, deep snow, snow drifts, uphills and downhills, 20 degrees, and starting elevation at 6000 ft.

Eleven easy miles up in Soda Springs on the ice and snow. My hip flexor was sore today, but not as sore as yesterday. I don't have to run very hard up here in Soda because of the altitude. 

Long run today. Ran from my house up the green belt and back. Kept a steady pace the whole run. AP was 6:40. Kept every mile under 6:40 but the first. The temperature was 37 degrees when I left. It dropped 10 degrees and the wind picked up about half way through the run. I got cold.  

AP for the tempo was 5:42 and 6:20 for the entire run.