Emily's training blog

Back from a 3 month achilles injury.  Just been building up the mileage.  I'm trying to hit 50 this week.  The snow sucks.  I'm running a lot on the treadmill and at the indoor track at the Olympic Oval.  I've been running fartleks, tempo runs, and a long run once a week.

Today I ran 15 minute warm up and then ran a 30 minute tempo run on the treadmill.  I started at 10 mph, and increased by .1mph every five minutes.  I went through 5 miles at 29:09.  Then, I ran to 10 miles as a cool down.  The total time for ten miles: 62:30.  I felt really good.

It was a beautiful day and I was able to get outside.  I ran from my house, down 4800 S to the Jordan River trail.  JRT to Boullion Street, Boullion to the canal road (1300 W).  1300 to 5400S.  5400 S to 2200 W, and the through the neighborhood to my in-laws' house to pick up Cole.    Total time: 48:50.  I say 7 miles, but I always run faster than 7 minute miles, so I'm sure it was a little bit over.

I felt dead this morning.  I must still be recovering from my tempo run on Monday.  I ran at 6 am  at the Olympic Oval.  I warmed up 10 minutes, and then proceeded to run a fartlek workout.  I was supposed to do two sets of 5 minutes, 3 minutes, 2 minutes with 1 to 1 recovery, but I stopped after one set.  My legs were like lead.  I will try again Friday.  30 minutes total.

I ran a hill workout on the treadmill.  I started at 8.9 mph and increased .1 mph every 5 minutes.  Every ten minutes I ran a two minute hill with an incline of 3.  I should have run 6 2 minute hills in an hour, but after my fourth one I was struggling.  I started to increase my pace every half of a mile after 7 miles, and every quarter of a mile after 8 miles.  I ran a fifth hill the last two minutes of the run.  The pace was 10.3 mph and the incline level was 2.  Total time 57:10.  We are fighting colds at our house and I could feel the congestion in my chest today.  I hope it doesn't get any worse.

It's one of those days when I'm just glad to be done with my run.  I'm still battling a cold that has taken up residence in my chest.  I'm not sick enough to not run, but I'm sick enough to be very uncomfortable when I do.  I was supposed to do a 13 mile long run today. (don't laugh all you marathoners, I'm working my way up.)  But, I called it good at nine.  My legs feel great, but I can't breathe.  I'm supposed to do my first track workout in a very long time on Monday, and I'm a little anxious about it.  I hope I can kick this cold soon. 

I ran 4800 S. to the Jordan River Trail, where I ran over two dogs that were hogging the trail.   I continued along the JRT to Winchester, and struggled up the hill to 1300 W. where I promptly twisted my ankle.  I ran 1300 W to 5400S.  I unintentionally played Chicken crossing at Redwood and 5400 S when a white car decided to speed through a right hand turn without looking.  Then, my finishing sprint to my house was hampered by the thought ful people who refuse to shovel their sidewalks in the winter.  My blazing kick turned into a tentative tiptoe through the ice and snow.  Is it summer,yet?   My finishing time was 58:30.  Like I said, I'm glad to be done today!!

I had my first track workout in forever today.  I went down to Provo to train with the BYU track team.  I was really nervous to get back on the track.  I'm just starting back with my speedwork, and the distance girls are in the middle of their indoor season.  I didn't want to get schooled by girls 10 years my junior.  I haven't done anything under 5:30 pace, so running under 5:20's seemed a little intimidating. 

It ended up far better than I expected.  I'm sure it helped that I was pretty rested because I had to back off last week, but it was still a confidence booster.  I was supposed to do 4 800's in 2:35 with 3 minute recovery ( 1 min walk, 2 min jog).  I ran the first one in 2:33, and it was very easy, so I decided to try to stay with the two girls who were running 2:30 pace.  My workout turned out to be:

1.  2:33

2.  2:29

3.  2:30

4.  2:25

I know this is a short workout and I have a long way to go before I hit a trials qualifier, but I think it was a very good first workout.  After the workout I cooled down two miles. 

 PM  4 miles easy   No watch.  SLCC loop.  My right calf is a little sore from wearing racing flats this morning.

I cross trained on the spinning bike for one hour, increasing resistance every 10 minutes.  I have a tight spot in my right calf, and since I've had a soleus tear and an achilles tear, I thought I would stay on the cautious side.

I warmed up 10 minutes and then ran a ladder fartlek workout. 1 min. 2 min. 3 min. 4 min. 5 min. 4 min. 3 min. 2min. 1 min.  with 1:1 recovery.   The four and five minute fartleks were pretty tough, but my calf seems to have calmed down.  I cooled down about a mile.  65 minutes total running. I don't get as fast on the fartleks as I do when I'm running intervals, but they help with my strength because of the continuous running.