I wear girl running shoes cause I have small feet

I have not been doing much speed work lately because of this dang sore Hip Flexor. It takes 2-5 miles to warmup depending on the day. I am able to go fast, but if I do then the next day it is really sore. The fastest that I dare go is a little bit of MP.

These were crosstraining miles. I am trying to see if I can get HF feeling better.

Ran for the first time in a week. I have been nursing a hip flexor strain and have been doing some cross training. I did 7 slow miles on the TM at varying inclines to increase the effort without increasing my stride length. The incline felt like a tempo at times. My HF felt really good for the run. I definitely could have gone a lot faster but I am just being cautious. I don't think that I will be picking up the pace for about a week. I really liked the incline on the TM.   

My HF is feeling really good! That makes my very happy.

Easy run to the TM. I am iching to fast, but I am waiting until next week. HF is feeling good. A little tightness for the first 2 miles but not to sore. I did some HF strengthening exercises.

TM workout. I did 2 miles Warmup the did some hill intervals. I kept the pace the same throughout the workout just adjusting the incline 5,6, 7% at one min each with 2 min recovery at 1.5% in between.  Then repeated at 6,7,8 recovery, 7,8,9 recovery, 8,9,10 recovery, 10,9,8 recovery, 9,8,7 recovery 8,7,6 recovery, 7,6,5 cooldown.

TM workout

Warmed up with 2 miles then I did 2 miles hard 1mile easy until I finished the run

  AP easy miles 7:16

AP hard miles 6:00

Progressive. AP 6:10

I warmed up with 2 miles. I then did three 1 mile repeats with1to1 recovery jog. 5:18, 5:15, & 5:13.  The fist one I felt really good on. The second one was not to bad, but the third one was not fun.

9 easy on the mile at 6:53/mile. Definitely not a good day to try to run outside due to the ice storm. There was a 1/4 inch of ice on everything this morning.

Repeated 1 mile easy (7:19) then 3 miles at MP (6:18) for the entire run followed by .4 cool down.

This was a slower progressive run 6:53-6:15 min/mile. I didn't feel like going hard today.

2 warm up then 4@5:56 AP, 1@7:03, 2@ 5:56, 0.6 cool down.

I got sick this weekend. I still don't feel good.

Been sick the last 4-5 days. I also pulled a muscle in my lower back last weekend on my long run slipping on ice. Took the last couple days off.

I am very disappointed with this run. I set out at 6:45 pace (which is 30 sec. slower than MP) and was going to hold it throughout the run. If I felt good, I was going to through in some tempo miles at the end. No tempo, and I bonked with 3 to go. I hope that it was just a bad day and that I didn't have any gu. I felt so strong for most of the run and had to hold back.

I did 2 miles easy warmup then 2 tempo miles then 6 @MP. I was going to do 4 tempo and 4 MP. The tempo felt a really hard. I guess that is what happens after injury and illness.

Long easy run this afternoon. AP was 7:15. To make all you Northern Utah runners jealous, it was a 55 degrees out here in Boise.

 a.m.: 4.2 easy. 44 degrees at 10:30

p.m.: 4.5 easy. 57 degrees this afternoon. love it.

I have tired legs this week. Hopefully I am not overdoing it.

Easy steady state run. I have not felt this good in a long time. I didn't feel all my little tweaks and the run felt very easy. It felt so easy I decided to throw in 2 miles at MP at the end. AP for the entire run 6:2. Maybe the reason that I felt so good was that I got a new pair of Sauconys. My Asics have 792 miles on them. I can usually handle a lot of miles on a pair of Asics. I am a light weight at 116 lbs.

I ran the first 11 miles very slow then the last 9 miles as a progressive. My last mile was 5:55.

I am very happy that I feel almost no pain in my hip flexor! I will be able to start some speed work soon.

I was not feeling it today.

18 mile AP 6:40. MP average 6:17

Easy run today. I feel pretty tired from yesterday's long run. I guess that is good, because it means that I ran hard yesterday.

My hip was hurting so I turned back early.

Well, the hip flexor feels better today after taking yesterday off. I am running a 5k this Sat. and I was not planning to taper for it, but it looks like that is going to be the best thing for my hip. I am hoping to run around 16:45. I have not ran anything faster than 5:50 pace since Christmas but I have done 60 mpw and a lot of MP running. We will see.  

Well I was not supper happy with my time, but it could have been worse. Since I have not done any speed work since the last week in December when I strained my L hip flexor. I also didn't have any competition. All the real fast guys were in the 5 mile race.

During the first mile I was running with this guy and thought that I would have someone help push the pace. We hit the first mile in 5:20. Perfect. Then he dropped way back. Then my hip started to hurt. Now that there was nobody around my I decided to slow down a bit and hip pain subsided. Mile 2 was 5:41 and I was at least a min. ahead of everyone else. Sine my hip was feeling pretty good at this pace, I just coasted the next mile 5:44.

This gives me an idea where my injury is at, where  my fitness is, and where I go from here. I am glad that I eased off the pace. My hip is really sore right now, and I didn't want to do more damage. I think that I can start adding more speed into my workouts, mabe not 5:20 pace, but some tempo work at 5:45 will help.

I warmed up and then did 4 mile tempo run. AP tempo was 6:05. I wanted it the be under 6:00, but I will take it. I was running them around 5:50 this past December. Stupid injury :(

8 easy. AP 6:55

Easy 7.1 miles AP 6:41

I did 1 easy then 3 at MP repeated 5 times. AP 6:39

Nice run down the greenbelt. It was easy but, I was still tired form my Saturday long run. 10 miles AP 6:41

4 mile warmup followed by 3x1mile then 1/2 mile. 5:31, 5:29, 5:30, 2:45. I wanted to run 5:20 pace but, I just was not feeling it today. I did this workout alone and didn't feel like pushing more. A positive was that I didn't even feel my hip flexor during this workout.

10 miles easy from my in-laws house in Soda Springs. I can always the tell the difference in a 3300 feet altitude increase from Boise to here in Soda at 6000. It doesn't help that the terrain is very hilly here too. AP 6:58

1 mile warmup then planned 5 mile tempo. I did 2 miles tempo then pucked OJ that I drank a few hrs earlier, then 3 mile tempo.  Splits: 5:51-rolling hills. 6:15-uphill w/ 200ft alt gain. On this uphill tempo I felt like my heart and lungs were going to come out of my chest. I had to stop here to puck. 5:55-rolling hills, 5:56-flat, 5:57-flat. Running at 6000ft really kicked my trash today. I am aclimated to 2700ft.  I am happy about this run, but it felt much harder than a tempo run. AP 6:32

10 miles easy in Cache Valley. I ran through Nibley and Hyrum. Pretty nice weather.

If anyone in Cache Valley wants to join me, I am running up Blacksmith Fork Canyon tomorrow morning. I am going 10 up and back.

I just ran 20 miles easy today. I ran from my parents house in Nibley and run up Blacksmith Fork Canyon. I felt really tired on this run and decided not to do any Marathon pace today.

Sick :( No run today.

Still sick. Being sick is such a waste of time!

7 easy miles today. I didn't want to push it. I could feel the weakness from being sick.

Today was the best that I have felt all week. Getting sick sure does take it out of you.

This was a really good run for me today, especially because I was sick for 3 days this week. I did my usual out and back form my house to BSU then East on the greenbelt. I did 12 easy (7:06) then 10 at MP (6:20) This run gives me a bit more confidence that I am recovering good from my injuries and for the marathon in 6 weeks. AP 6:46

11 easy miles before class.

Tempo AP 5:55  AP 6:27

5:26, 5:30, 5:24, 32 I had a good race. I ran the time I wanted but, I made the mistake during the first mile of not hanging with the lead group of 7 ahead of me. I ran most of the race alone. (I passed one guy at 1.5 and the other at 2.75). At 0.5, I thought that they were going to fast and I would die later, so I eased up a bit.  They came across the first mile at I about guessing 5:10 I eventually passed 2 of them (I passed one guy at 1.5 and the other at 2.75) but, I ran most of the race alone. In hindsite, I should have stayed with them. A guy I beat by 15 sec a month ago beat me by 35 sec today.

I did 8x800 AP 2:40. Average rest 1:36. I only got 6 in this morning because I wanted to watch the Boston Marathon. I was planning to go more later but that didn't work out.

What a tragic day in Boston! It makes me so mad and sad!

12 miles easy AP 6:36. I was tired though when I was done. I was not expecting to go so fast but it felt easy so I did.

I did 3 miles WU then 12x400 with 2:00 rest. The 400s  were all 74 and 75. Man was the wind blowing. My goal was 70-74.99 sec/400. I was a little tired from yesterday, and the it was windy.

9 miles easy AP 6:59

9 easy miles in the rain (no watch)

I was not to happy with this workout. I did this same workout a month ago for 20 miles and I was 10 sec AP slower today. I planned on doing 23 (only did 21.5) with 1 easy followed by 3 at MP throughout the workout but, I had to cut it short and do the last 3 mile MP at easy pace. I was starting to cramp in both calf muscles and I was starting to bonk a little bit. I might have been my poor nutrition the last 2 day I hope and not a decline in fitness. I have increased mileage and have been able to put 2 days/week speed since my hip is better. That may have added to the run. Hopefully I will be ready to win the Famous Idaho Potato Marathon in 4 weeks.

12 easy miles. I did the 6 mile hillcrest loop twice. AP 6:56

Late night run. I only went 4 because I was tired and had to get up really early.

2 mile warmup followed by 7 miles at MP. AP 6:22

AP 7:10

Last long run before the marathon.

Warmed up then did 16 x100 meter accelerations with 100 meter jog. Then did 1 mile at marathon pace

6 easy down the greenbelt.

Warmed up with 2 miles up the Greenbelt then did 5 tempo miles AP 5:50. Then cooled down in .5. I was really happy with this tempo run and even felt like I could have gone faster or longer.

4 miles easy. I didn't have time to do more with family in town.

Easy run at 85-90% MP.

5 miles at 6:27 AP

5 easy

Track workout alone and in the dark.

1 mile warmup 6x800 2:39, 2:37, 2:38, 2:39, 2:39, 2:38. These all felt in control

1 mile cooldown

5 miles pushing Bennett in the stroller.

1 mile WU 3 miles at 6:24MP. 1mile cool down.

4 days until the Famous Idaho Potato Marathon. Goals : Sub 2:50 but the win is more important to me. Plan is to start out slow with the leader and then leave them in the dust. The challenge will be to idenitify the leaders since the 1/2 marathon starts at the same place and time. The race director decided to move the race time form 8 to 7 this year and start the races at the same time. They were started 30 min apart in the past. I do like the 7am start = cooler temps.

Did some strides this morning.

Well I was shooting for for just under 2:50  and  possibly win. I ran 2:52 and got 3rd. The my Garmin  said that the course was 26.54 which would equals 2:50:07 so according to my Garmin I was running on pace. I missed my PR by 29 sec. but that was on and aided course. This course was flat. That all being said, I am happy with my performance due to my injury and training. I had a strained hip flexor for 2.5 months that started the last week of Dec. 12. My training then was very low key then. The first and second place guys ran just under 2:46.

Race Report -Well the marathon and half started at the same time. That made it difficult to see who was in my race. The only thing different was bib colors, and you could only see that from front. I met this nice 48 year old guy who ran a 2:49 last fall and was planning to run the same today. so I thought that I would run with him. His name was Tim and in his younger days, he ran in the low 2:30s.  So the race started and by about 2.5 we thought we had caught all the marathoners but maybe one.  At mile 3 we saw my family and they said there was on guy 1:15 ahead.  At 5.5 felt strong and the pace felt easy and we were 3 min. behind the leader At 11 saw my fam again. Tim and I were still together running strong. We went through the half together at about 1:25:30 and still going strong. At mile 16 I saw my family and they said that there was 2 guy but one of them was wearing a half marathon bib. At mile 17 I was feeling really strong and started pressing the pace a bit and I dropped Tim. At 18-19 I were I was the 1st place guy come by going the other way from the turn around. He was looking really strong and said that I could catch #2 (guy in wearing half bib) I saw # 2 guy at about 19 and he was not looking good. After I turned around, I saw Tim and he said I was tooking way better than the guy just ahead. At mile 20 I saw starting to feel it a little and thought just keep it under 6:30. At 21 I saw my fam and they gave me a water bottle.  They said the guy ahead looked sick and that I might catch him. At mile 22-23 I was all alone I heard that 2nd place guy was still way up there and now gaining on #1. Here I decided to coast and slow down the rest of the way. I knew that I was not going to get caught or catch the 2 ahead. At 24 I was feeling it and though 15 more min. and the legs were feeling really heavy. At 25 I could start to hear the crowd.  I heard a really loud roar. (the second place guy caught the other guy with .2 left) Here I there were lots of people cheering and then I crossed the bridge and then came around the corner and finished.

 On a couple of the miler markers I hit the spit button so that is were the short little splits come from

1	Interval	1 mi	6:23.72	6:23.72
2	Interval	1 mi	6:31.15	12:54.87
3	Interval	1 mi	6:32.82	19:27.69
4	Interval	1 mi	6:29.56	25:57.25
	Interval	0.02 mi	0:08.32	26:05.57
5	Interval	1 mi	6:25.20	32:30.77
6	Interval	1 mi	6:22.56	38:53.33
7	Interval	1 mi	6:30.43	45:23.76
8	Interval	1 mi	6:22.81	51:46.57
9	Interval	1 mi	6:25.34	58:11.91
10	Interval	1 mi	6:17.42	1:04:29.33
11	Interval	1 mi	6:24.05	1:10:53.38
12	Interval	1 mi	6:23	1:17:16.38
	Interval	0.12 mi	0:45.31	1:18:01.69
13	Interval	1 mi	6:29.10	1:24:30.79
14	Interval	1 mi	6:33.99	1:31:04.78
15	Interval	1 mi	6:32.94	1:37:37.72
16	Interval	1 mi	6:31.37	1:44:09.09
17	Interval	1 mi	6:27.80	1:50:36.89
18	Interval	1 mi	6:19.74	1:56:56.63
19	Interval	1 mi	6:28.38	2:03:25.01
20	Interval	1 mi	6:28.45	2:09:53.46
21	Interval	1 mi	6:35.76	2:16:29.22
22	Interval	1 mi	6:41.11	2:23:10.33
23	Interval	1 mi	6:31.99	2:29:42.32
24	Interval	1 mi	6:36.77	2:36:19.09
25	Interval	1 mi	6:44.08	2:43:03.17
26	Interval	1 mi	6:43.15	2:49:46.32
	Interval	0.4 mi	2:33.10	2:52:19.42

1 hour bike ride then a slow and painful 1 mile jog. My stride looked like I was 80 years old.

3 miles slow and easy. By the end of the run, my stride was looking more normal.

5 miles easy. Legs still tired, and they burned as I ran.

8 miles all easy with some faster miles mixed in.

This is my first speed workout since the marathon. 3 mile warmup to the track. 3x1 mile @ 5:30, 5:30, 5:30 with 2.5 min. rest in between. The pace was about 10 sec slower/ mile than a month ago but, that was expected since I am still running on tired legs from the marathon. 3 mile cooldown back home.

13 easy miles this evening along the greenbelt.

I warmed up with 5 miles then did a 4 mile temp run on the hillcrest 9 mile out and back. AP fort  the tempo run was  was 5:48.06/mile

9 miles from my place along the greenbelt and back.

12 miles along the greenbelt this morning. AP 6:50

3 mile warmup

12x400 AP 72 sec.

3 mile cooldown

This was a hard workout for me.

8 easy miles along the greenbelt. The side of my left hip is sore from the speed work that I did yesterday.

Easy run on this very hot day. My plan was to do 15 with the last 6 at 6:00 pace but I thought because my left hip was a little sore, (that is the one the that I injured at the beginig of the year) I really didn't want to hurt it like earlier in the year. After the run my hip was not sore and I probably could haf push it and I think that it would have been fine. AP 6:56 

My workout today was 1 mile warmup then 3x1mile at MP: 6:09, 6:11, 6:10, 1 mile recovery then, 2x1mile  @ HMP: 5:53, 5:54, 1 mile easy recovery, then 1 mile @ 10K pace 5:38, and 1 mile cool down.

Easy 13 mile Medium long run AP 6:58

6 easy miles on the grass at the park.

1 mile warmup

9 miles @ MP 6:13 AP

1.1 mile cool down AP for the run: 6:21

6 miles easy doing 16 laps around the park. His guy sitting in a car must have thought I was crazy.

Long run today down the greenbelt. Ran 12 easy then 4 @ MP 6:13, then 1 mile cool down.

Warmed up with 1 mile then did a 5 mile tempo run in 29:25 then 4 miles easy AP 6:28

a.m. Great run at 4 am on a perfect morning. AP 7:03

p.m. Had a new addition come into the family. Baby sister was born at 1:10 pm and weighed 7 lbs 1 oz.

Doesn't get better then this!

a.m. 8 miles at a steady but easy pace AP 6:50

p.m. 4 mile really easy on the grass at the park

7 easy miles around the neighborhood.

I pulled a Walter Brown today and ran a long run before the race.

The day started at 6 a.m. I went for a 16 mile run in meridian with an AP of  6:58 then ran a 5K in 17:27, and a 1 mile cool down. The race had a bunch of high school cross country runners there.

The race started and some high school kid sprinted way out in front. I though that he will come back to me. The race settled down and I caught and dropped the kid. now running along side me was a high school cross country coach and a HS kid. We hit mile 1 in 5:34. Then I started to feel the miles that I put in today and this week and I started to get dropped and I was thinking that I could live with 3rd. At mile 2 (5:43) and they were 5 or more seconds ahead of me. I started to feel better and I have the endurance here with all the miles I have been putting and the good tempo runs I have been putting in. So I started to push it a bit and was catching them. I caught the coach at just before 2.5 and dropped him, and was catching the hs with just over a 1/4 mile to go. The course ended at the Meridian Speedway on the 1/4 mile oval track. I really started to put the hammer down and came through mile 3 at 5:39. By this time I had dropped the hs kid and sprinted the last 0.1 in 29 sec.

I felt really good about this race without fresh legs. I just wanted a good effort at the end of a long run and 70 mile week which is really high for me. I think that I was not even doing that many a week at USU.

p.m.- I ran (walked/carried/pushind in the stroller) the kids half mile with my 2 year old at the Boise Main Street Mile. This was kind of a flop... He is always running around the house saying ready-set-go and then run around like daddy. So, I decide to take him out to see if he could run a half mile.  So I got him all excited and said that we are going running and put on his running shoes. He thought that was great. He ran about 75% of the half mile and only walked/stopped to pick up a stick and play in the water at the end.

So I thought that I would sign him up for the half mile. Well the race didn't start until 7:20 p.m. (almost bedtime) and we got there to early so, by the time his race came around he wanted nothing to do with it. We were quite the spectical... We get home and then he want to go running.

Warmed up 2 easy miles then did a fartlek of 1 min. hard then 1 min. jog 25 times and then a cooldown. AP for the entire run was 6:50

This was a pretty fun run. I did a 14 mile slower progression run. First mile was 7:33 and the last was 6:02.

7.5 very easy miles around the neighborhood.

I did a 12 mile out and back run along the greenbelt. It was quit humid this morning. I was planning to do the last 3 at tempo but started to have some GI issues and had to slow down to just slower than MP. Those darn cherries! I must have eaten to many of them yesterday.

Long run today. The pace was faster than I was expecting it to be but still felt easy at the end. AP 6:46

5 miles of hills and then a 5 mile tempo run AP 5:52. The tempo would have been faster but is was so hot this morning.  It got up to 110 degrees today in Boise.

15 mile medium long run AP 7:03

a.m. 4 easy

p.m. 4.2 easy

Took the day of to rest and spend with the family. The only running I did was to the car to get something that we forgot.

10 easy miles today at 6:47 AP. I feel lazy that I didn't run yesterday with everyone running 4th of July races. There was not a single 4th of July race here in Boise. These people are lame and don't know how to celebrate the 4th.

9 easy down the greenbelt then turned around and did 9 MP @ 6:11 AP. AP for the entire run was 6:39 

10 easy miles + strides. My energy level was low this morning so I took it easy.

3 mile warmup run to the track

6 X 1000m with one-to-one recovery.

3:25, 3:22, 3:19, 3:21, 3:22, 3:21

3.1 mile cooldown run back home.

This workout felt easy for a speed workout and much easier than the 800s I was doing at about the same pace a month or two ago. This is a really good sign with the high mileage that I have been putting in.

10 miles easy from my house and down to the greenbelt. AP 7:03

2 mile warmup

3 miles of 0.2 mile hill repeat. 2300 feet total elevation gain. Jogged down the hill for recovery.

2 mile cooldown

a.m. 5.1 easy pushing the stroller.

p.m. 5.1 easy.

20 miles from my house and onto the greenbelt.

3 miles was all I had today in Norfolk VA Very busy schedule with PA school interview and catching my flight.

No run today. Did not have time. I was up mst of the night visiting my grandma in D.C. and then had my flight back to Boise. Slept all evening when I got home.

Did 6 easy miles and then 6 tempo miles. The tempo was slowere then normal. I though that I would feel refreshed after the very low miles the last 3 days but I didn't. I guess it was the lack of sleep, stress, and not eating well the last 3-4 days.

8.1 easy miles. Still feeling tired. I was going to go for a second run but was to tired.

Easy run again today. Still tired but, not as bad as the last few days.

I ran 8 miles going East along the greenbelt starting Ann Morrison Park then I started my MP work for one more mile then, I ran turned around and ran 9 more at MP. I was not able to start this run until just after 9 a.m. When I finished it was 90 degrees. Everything this week has been slower and feeling harder than it should. Today I just tried to keep the MP under 6:20 today, and that was a challenge. Two weeks ago I did the same workout with 9 miles at MP right around 6:10 pace. Today felt harder than that, even without the extra mile at MP. I work nights at the hospital 11p-7a and I know that is affecting my training. I am trying to make the best of the situation. I am trying to get as much sleep as possable like 8hrs/night and keep the same schedule.I run when I get off of work then go to bed.

a.m. 8 miles easy along Borah canal.

p.m. 4 miles easy pushing the stroller

Ran to the track and did 7x 1000m repeats 1to1 rest, then ran home.

3:25, 3:24, 3:23, 3:22, 3:21, 3:20, 3:19

I could not do that again if I tried.

Easy medium long run.

a.m. 5.5 real easy

p.m. 5.0 easy

MP was at 5 sec faster then goal MP at St George 6:02.

Easy 22 miler. I wanted to get in a run of at least 2:40. The run was 1.1-1.2 x MP.

a.m. 9 mile steady state run.

p.m. 4 miles untimed pushing Bennett in the stroller.

I couldn't get out of this morning so I didn't have enough time to do my tempo run. I ran 6 easy instead. I will do the tempo tomorrow, and 5-6 more this evening. 

p.m. 6 easy unimed miles.

Ran 6 miles up the canyon then ran an aided tempo run 10K back down in (33:53) AP 5:28 This workout was to punish the legs to get ready for St. George. I am very happy with is run.

6 easy miles. I am very sore from the quad pounding I did yesterday. I was going to try to get out for a second run but, it didn't work out.

10 easy miles down onto the greenbelt and back. My legs felt like lead today. I hope they don't feel that way tomorrow for my long run with a buck of MP miles.

This long run, I did 4 x 3 miles @ MP with 1 mile easy in between. Average MP was 6:06. That is right were I want it to run a sub- 2:40 at St. George. I was really happy with this run done on tired legs. I did this in March, 2 month before my last marathon and averaged 6:17.