I wear girl running shoes cause I have small feet

9 miles easy along the greenbelt loop and a 1 mile pickup (5:43).

Easy greenbelt loop.

Long run along the greenbelt from Julia Davis park.

8 mile warmup then took  a gu and turned around.

8 mile non-aided MP tempo AP 6:14 against a 10+ mph headwind. I am really happy with this. I am sure that the headwind slowed me down 5 or more sec/mile.

2 mile cooldown

11 easy on the TM

AEROBIC BUILDER

7 mile aerobic builder in 42:10. The last 2-3 miles were harder than expected.

10 easy on the TM at the gym.

Yasso 800s on the TM 10 x 800 with ~1 min rest inbetween at 1% on the Woodway TM. I set the TM and would jump off for .2 mile= 65 sec.then back on without messing with the speed AP 5:25/mile. Finished with the feeling that I could have done more or gone faster.

10 miles easy along the 5 mile loop x 2 around the hood.
 

Long run. At 9 miles did a 6 mile MP tempo AP 6:08. Very windy during the tempo portion.

9 miles easy around the hood. Would have done more but didn't have time.

I was going to do a 7 mile tempo run in the middle but, I was to tired today.

2 up then 7 miles at mp. I was going to do an aerobic builder but I was not feeling it during the warm up. Did 7 at MP instead AP 6:14. It was still hard, and I could feel that hamburger in my stomach that I had for lunch 3 hrs earlier.

2.5 down

10 miles easy.

Long run today. I needed to do it today because I will not have time tomorrow. Today is the first day all week that I felt like I have had energy. I still didn't go hard on the run even though I had more energy. AP 7:02

Easy 9.5

AEROBIC BUILDER

2 up & 2 Down

7 mile builder in 41:45. 2nd fast 7 mile builder and it was really hard. I was suffering from mile 2 on.

am 7 easy

pm 4 easy

3 up 3 down

Yasso 800's x 10 on th TM 2:43/ 0.5 mile I would jump off for 0.18 or 58 sec. All at 1.1% incline on the woodway treadmill. The Woodway TM seams more like real running than any other TM that I have run on. This was a hard workout for me.

11 easy

11 easy on the Treadmill.

This long run was 1 mile easy then 3 miles at MP (18:44), (18:43), (18:40), (18:37), 2 miles (12:26) and 1 cooldown. average MP miles = 6:13.

74 min run along the greenbelt.

Unintentional day off. Was planning on going later in the evening. I finally had time at 9:45pm and decided to bag it.

4 mile tempo run in 23:11

11 miles easy along the greenbelt loop.

11 miles easy but I was dragging and tired.

Very happy with this run. I normally do the MP tempo at the end, but I started it at 5 miles. AP for the MP was 6:11 :). I could have thrown down 1 or 2 more at that pace, but it would have been hard. The first and last MP was the hardest. I am happy with this run and I still have till the middle of May until my next marathon.

11.5 mile Greenbelt loop. Dressed a little bit to warm.

10 pm AEROBIC BUILDER

2 up 2.5 down

7 miles in (41:34) (5:56 AP) fastest 7 mile builder by 1 sec. I am very happy with this builder because it was cold. I start to get exercise induced asthma when it is really cold, so for me to run well in the cold is a good sign.

A peaceful evening run in light snowfall.

11 easy on a very cold afternoon.

Half mile repeats on the TM

23 miles on the TM while watching the Olympics. Weather was really crapy outside. The Olympics kept me sane!

running and crosstraining on the eliptical and bike. I am way sore from my long run on Sat. I did it on the TM, but did a bunch on -3% decline. (great downhill training!)

11 easy. The motivation was lacking today! Almost turned back home early a couple of times.

8 mile aerobic builder AP 6:04.
 

Very warm afternoon run. Started a little sore in the L glut, but warmed right up.
 

11 very easy. I just very feel tired today.

21 miles in Nibley before my aunts funral. Run up Hollow Road and then 5 up Blacksmith Fork. at 10 my watch was dieing so I turned the GPS of and did a 5 mile tempo down the canyon in 29:38. All other miles were pretty slow.

Went for really a nice run in 55 degree weather. I got locked out so I did a few more miles.

No run today :( bad time management on my part.

20x hill(~0.15) with a jog down as the recovery.

11 easy miles.

1 easy followed by 3 at MP AP 6:14

Sick

Still feeling sick. Should have taken another sick day.

4 mile tempo. 6:00, 6:08, 5:54, 5:58. Still feeling sick so that is all I could do.

Finally starting to feel better.

10 miles easy then a 5 mile MP tempo. 31:54  That MP tempo should have been easier because it was on the slow side. I think that I may be still be feeling the effects of being sick. My training has sufferd a bit from being very busy at school.

8 mile Aerobic builder on the TM. (47:31)

3 mile tempo. not much time today.

My training has not been that great this past 4 weeks. I have become increasingly  busy with school and other obligations, but I graduate in middle of May! Yay! I have decided to take a break from running until then because I just can't get in good training and have enough time for school this semester and other things. Bummer because I was training well (and no major injuries) for the Famous Idaho Potato Marathon  and likely would have won.

Because fitness is not what is was 4 weeks ago, my expectations were just to win the race and run at least at marathon pace (accomplished).  My original goal was to run 1:17:xx and that was where my fitness was at on a relatively flat course.

The gun went off and I clearly knew that there was one guy that could challenge for the win. Tom Lloyd has bet me at some shorter distances. Most of the race was along the non-paved part of the greenbelt in Eagle on an out and back course. We started clicking off ~6:15/mile which is my non-aided marathon pace. I decided just to hang back with him and not run alone. We ran stride for stride until mile 10 and it felt only slightly faster than MP due to my recent training or lack thereof. I could tell he was suffering (and I was not) and I made a surge with ~5K to go and he could not match. I would have gone earlier but I was running comfortably at MP. Then I finished the last 5k at just under  6:00/mile and cruised in for the W. AP 6:12

I think taking a break now is the best thing for me with school and other commitments. It will let all my minor issues heal and then I can come back strong and train hard for STG.

First run in 5 weeks. I had to take time off for school. .I have a long way to go but I think I will be in top form again for St George.

6 miles

I am so sore.

8 miles easy

3 tempo at 5:45 AP

5 mile MP 6:13, 6:01, 6:11, 5:58, 6:05

3 mile tempo run: 5:46, 5:44, 5:48

0.25mi repeats: 75, 74, 75, 73, 74, 74, 74, 73, 75, 74, 75, 70

7 easy AP:7:03

0.5 mile repeats: 2:42, 2:42, 2:41, 242, 2:43, 2:42, 2:43, 2:40

7 easy

7:00 AP

6 miles at MP: 6:04, 6:05, 6:10, 6:06, 6:06, 6:03

3 miles of hill repeats

4 mile tempo just faster then MP 6:02, 6:04, 6:00, 6:03

1/2 mile repeats: 2:41, 2:41, 2:40, 2:40, 2:41, 2:38

6:53 AP

4.5 mile Aerobic builder

5:56, 5:53, 5:56, 5:54, 2:51

12 x 400: 75, 74, 74, 73, 73, 74, 75, 73, 74, 74, 74, 69

Easy 12 miler. The run was on the uncomfortable side of easy.

7 easy miles. I ran a little bit later and it was hot.

4.5 mile Tempo

Easy 7 in just under 49 min.
 

1.5 warm up

4 x 1200m

7.5 easy

3.5 mile tempo. All at 5:48 / mi.

Easy run in the rain.

3 mile tempo (AP 5:47) followed by 6 x 400m (<72) repeats

5K tempo run in 17:50

Easy half marathon this morning in 1:27.

Sick day. 4 really easy miles.

8 easy. Sill not feeling 100% today. I will waite until tomorrow or the next day to run hard.

Easy 8 miles in 53:20

4 mile tempo in 23:20. I could have done more but since I have been sick that I should call it quits. I am feeling fit.

7.5 easy this morning. I also registered for the 2015 Boston Marathon this morning.

6x800 2:39, 2:35, 2:35, 2:33, 2:34, 2:36

Last 7 miles at MP (6:03) AP

3x1 mile @ 5K pace (5:26, 5:23, 5:23)

12 miles easy then 4 mile tempo at the end of this medium long run (5:47, 5:48, 5:53, 5:49). The run felt great. I am in pretty good shape for low mileage.
 

8x1000m 3:21, 3:21, 3:19, 3:18, 3:20, 3:19, 3:19, 3:20

On record, this is the fastest that I have done this workout :)

6:50 AP

AP 6:58

4 easy mile. not much time this morning due to the in-laws in town.

Good solid solo effort today without a watch. I don't have the splits because my watch died aout 1/2 mile into the race. If I had competition, I would have been much faster.

AP 6:52

1.5 WU

5 mile tempo in 28:38 AP 5:43. This run felt great. It didn't really feel like a tempo run until the last half mile. My fitness is really improving and I am healthy.

1.5 CD

Medium long run this moring AP 6:47

6 easy miles up North Grove.

6.2 at MP in honor of those running 26.2today. I hope that it is not pouring like it is here.

AP 6:57

Yasso 800s 2:41 AP

AP 6:55

AP 6:52

Progressive 6:42-5:46

AP 6:25

AP 6:41

~5 at MP. I don't know my splits because I just wore a regular watch. I didn't epect to go this fast for an easy day. AP for the run 6:19

7 Miles in the rain. AP 6:50

AP 6:50

Light track workout on this down week. 8x400m (74, 73, 74, 74, 72, 73, 75, 73) with 400m jog. AP (7:10) for recovery jog.

AP 6:36

3 mile LT tempo at the end.

AP 6:44

8 mile easy. It was quite windy. AP 6:55

AP 7:03

5 mile tempo run. (5:39, 5:42, 5:41, 5:42, Stopped and tied my shoes, 5:28 harder on the last one.)

7 easy miles. AP 6:49

6:48 average

9 x 1000 m (322, 321, 322, 321, 322, 322, 323, 324, 324)

About 4-5 sec slower/1000m than when I did this workout a few weeks ago.

4 easy miles on my Birthday. (6:49)

16 miles easy down Dorr Dr. AP 7:01

AP 6:46

7 mile aerobic builder AP 5:59

ap 6:47

6:45

6:25

6 x 800m with 60 sec. rest. It was very windy so they were not as fasted as planned. (2:42, 2:40, 2:44, 2:44, 2:43, 2:40)

Then a 1.5mi MP run home.

AP 6:32

6 mi WU then 6 mi aerobic builder. AP 5:54 for the tempo .

AP 6:38

easy run feeling a bit sick today

16x 0.18mi hill repeat. average (64 sec)

ap 6:53