Emily's training blog Running Blog at FastRunningBlog.Com http://emruns.fastrunningblog.com/ Mon, 25 Sep 2017 00:02:42 FeedCreator 1.7.2 Wed, Sep 13, 2017 http://emruns.fastrunningblog.com/blog-09-13-2017.html Warm up and then 8 x 1 minute on/off and finished with a half mile at marathon pace-ish. (2:57,so sorta fast). Running easy the leg feels better. I can definitely feel the strain/lack of power when I push hard. I'm not going to run tomorrow, and limit Friday to 15-20 minutes and hope for the best. I can run, and I'm going to race. It just might not be what I had hoped for. "Right butt-leg" made me laugh! I'm so thankful for Allie! Wed, 13 Sep 2017 06:00:00 Tue, Sep 12, 2017 http://emruns.fastrunningblog.com/blog-09-12-2017.html After babying my leg yesterday, I tested it out. I can run, but I can definitely feel the strain up through my butt. There's no power coming from my right side. Hmmm . . .what to do? I have a few days to heal up. I was planning on taking Thursday off and running 2-3 easy on Friday. I wanted a fartlek workout tomorrow, but that might not be smart. This may be a much slower marathon than I have trained and hoped for. At least I don't have the pressure of hitting a certain time or place. It is what it is. Tue, 12 Sep 2017 06:00:00 Mon, Sep 11, 2017 http://emruns.fastrunningblog.com/blog-09-11-2017.html So, heading out the door, I thought about how perfectly this training cycle has gone; no illness, no injury, and I hit allmy training and race benchmarks. So, of course Karma bit me in the butt. I rolled my ankle today, and strained a muscle up in my hip when I landed. The ankle is fine, but my hip hurts pretty badly. Awesome. 7:07 average. Mon, 11 Sep 2017 06:00:00 Sat, Sep 09, 2017 http://emruns.fastrunningblog.com/blog-09-09-2017.html Lagoon, hamburgers for dinner, and a major bout of insomnia did not make for the best race ever. But, that's ok. I signed up for this race to run it as a good pre-marathon work out. It served it's purpose. It was a fairly tough course with long gradual uphills. 5:42, 6:00, 5:53, and I don't know what the last little bit was. Warmed up 4.5 miles. Cooled down back on the course to find my son, who ran 24:58. It was his first time breaking 25. 1.5 mile cooldown. Sat, 09 Sep 2017 06:00:00 Fri, Sep 08, 2017 http://emruns.fastrunningblog.com/blog-09-08-2017.html Either my legs are freshening up, or I run faster later in the morning. Probably both. 6.3 later morning miles. 6:51 average. I'm bored with tapering. Fri, 08 Sep 2017 06:00:00 Thu, Sep 07, 2017 http://emruns.fastrunningblog.com/blog-09-07-2017.html Easy run listening to my favorite Thursday podcast, Radio Ronin! 7:20 average. Thu, 07 Sep 2017 06:00:00 Wed, Sep 06, 2017 http://emruns.fastrunningblog.com/blog-09-06-2017.html I met Tee super early for a track workout. Trying to move fast before 6:00 am is tough. We warmed up three miles. My workout was 5x 1000 at 3:30 with 400 recovery. Tee wanted six, so I paced her on her last one. I ran 3:30, 3:28, 3:27: 3:29 (got a little too comfortable on this one) 3:22, and 3:33 with Tee. 1.5 mile cooldown. Wed, 06 Sep 2017 06:00:00 Tue, Sep 05, 2017 http://emruns.fastrunningblog.com/blog-09-05-2017.html Run through Murray with Becca. 7:22 average. Tue, 05 Sep 2017 06:00:00 Mon, Sep 04, 2017 http://emruns.fastrunningblog.com/blog-09-04-2017.html Nice Labor Day run with Angie! I sure love all my running girls. 7:12 average Mon, 04 Sep 2017 06:00:00 Sat, Sep 02, 2017 http://emruns.fastrunningblog.com/blog-09-02-2017.html Gorgeous morning run with Jenny and Tee through Holladay. 16 is a lot less than 22! Two weeks! Share all your TOU advice with me!!! 7:07 average. Sat, 02 Sep 2017 06:00:00 Fri, Sep 01, 2017 http://emruns.fastrunningblog.com/blog-09-01-2017.html I didn't sleep well last night. I slept in a little this morning and ran on the treadmill. 8.3 boring miles! Fri, 01 Sep 2017 06:00:00 Thu, Aug 31, 2017 http://emruns.fastrunningblog.com/blog-08-31-2017.html I haven't done any speedwork in a while, so today was a rustbuster turnover workout. I wasn't sure if I would feel very good, because I haven't felt very recovered from the half on Saturday. So, the goal was to ease into it.5-4-3-2-1 lap intervals with 400 m recovery. 90,88,86,84,82 per lap goal pace. 3.75 warm up, including 2x200 2k: Goal: 7:30 Actual:7:20 (Since I felt pretty good, I decided to knock down my goal paces by 2 seconds a lap. 1600: Goal: 5:45 Actual:5:40 1200: Goal: 4:12 Actual:4:11 (This one was closest to goal pace.) 800: Goal: 2:45 Actual: 2:39! 400: Goal:80 Actual:73.4! I was feeling super spunky today. Becca pushed me to faster times than I have run in YEARS! I didn't even know I could run a sub-5:00 pace anymore!!! Not entirely relevant for a marathon, but definitely a confidence builder. 1.2 mile cooldown. I'm trying a UJAM class later today! Get my hip hop on! Thu, 31 Aug 2017 06:00:00 Wed, Aug 30, 2017 http://emruns.fastrunningblog.com/blog-08-30-2017.html Wheeler Farm day with Jenny and Becca and lots of great conversation. Speed workout tomorrow! 7:25 average. Wed, 30 Aug 2017 06:00:00 Tue, Aug 29, 2017 http://emruns.fastrunningblog.com/blog-08-29-2017.html Quads are still pretty sore. I was going to try a workout tomorrow, but I think I will be waiting for Thursday. Atherton to 700 W to River Trail run with Becca. 7:31 average. Legs warm up pretty well. Downhill still hurts! Tue, 29 Aug 2017 06:00:00 Mon, Aug 28, 2017 http://emruns.fastrunningblog.com/blog-08-28-2017.html My quads are fairly pounded, but started to feel better throughout the run. I was really happy to have running friends this morning. 8 mile out and back with Angie and Becca. 7:28 average. Mon, 28 Aug 2017 06:00:00 Sat, Aug 26, 2017 http://emruns.fastrunningblog.com/blog-08-26-2017.html The plan was a controlled marathon effort half marathon today. Becca and I warmed up five before the race. We had a lot of time to get a long warm up in. True to small race form, it started about 20 minutes late. My goal was control. I ran with Bill for a few miles before pulling away. He got me excited for TOU, and gave me some good advice . . .mainly to get out of my own head. I ran alone for much of the race. It's about an 800 foot drop total, but really rolls. I just tried for even effort. The last three miles was on the Draper 5k course. So, mile 11-12 was pretty ugh. It finished in Draper Park. I was reeling in the first place male, but he saw me, and sped up. I finished in 1:20:09. I cooled down three miles looking for Becca. Apparently, she amd another girl got lost in the race. They missed a turn and ended up somewhere in Draper. They hitchhiked back. Such a bummer for both of them. Sat, 26 Aug 2017 06:00:00 Fri, Aug 25, 2017 http://emruns.fastrunningblog.com/blog-08-25-2017.html 7 miles plus strides. I feel really flat. I don't think I'm going to have fast legs tomorrow. Hopefully, I will perk up a bit. Fri, 25 Aug 2017 06:00:00 Thu, Aug 24, 2017 http://emruns.fastrunningblog.com/blog-08-24-2017.html AM: I planned on a second run last night, but was feeling pretty pounded, so I decided to play it safe and skip it. I will be short of my goal mileage of 80, but a few miles isn't going to make a lot of difference. At least that's what I tell myself. Morning run. 9.35 miles. 7:21 average. PM: Treadmill. 5.4 miles. Thu, 24 Aug 2017 06:00:00 Wed, Aug 23, 2017 http://emruns.fastrunningblog.com/blog-08-23-2017.html Midweek midlong. Long tour of the beautiful Taylorsville neighborhoods with Becca. You know you're a marathoner when 13 feels relatively short. 7:24 average. Wed, 23 Aug 2017 06:00:00 Tue, Aug 22, 2017 http://emruns.fastrunningblog.com/blog-08-22-2017.html My plan was 6 x 1 mile this morning. I jogged over to the track, and then jogged three miles with Becca. When we got back to the track, it was locked. We debated whether we should hop the fence, but decided against it. We ran down to the river trail. At this point I had five miles of warm up. We did two miles with .25 recovery. We were using Becca's garmin,and I couldn't get it to take splits. So, we turned the workout into 5 minutes on, 3 minutes off. We did four sets. (after the two miles we had already done. We were hitting .86-.88 for five minutes. Between 5:45-5:50 pace. Kind of a mixed up hodge podge of a workout. 2 mile cooldown. 14 total. For comparison, back when I started training in March, I did 4 x 5 minutes on 3 minutes off. I ran between .79-.83 for the five minute intervals. Total average for the workout was 7:08. Today I ran six, two of them full moles, .86-.88 for the intervals, 6:32 average for 8 miles of workout. My fitness has definitely improved. Tue, 22 Aug 2017 06:00:00 Mon, Aug 21, 2017 http://emruns.fastrunningblog.com/blog-08-21-2017.html School threw my day off. I was trying to get a run in before Teren ran and we had to head to school. So, I managed 7, with the promise to run in the afternoon. That never happened. So my week is all off already. Mon, 21 Aug 2017 06:00:00 Sat, Aug 19, 2017 http://emruns.fastrunningblog.com/blog-08-19-2017.html Long run today. 9.5 with Becca. 12.5 with Jocelyn. No tempo at the end, but lots of good discussions. 7:06 average. Sat, 19 Aug 2017 06:00:00 Fri, Aug 18, 2017 http://emruns.fastrunningblog.com/blog-08-18-2017.html Sooo nice to just have a short run today. Hitting it hard tomorrow for 22 long miles! Fri, 18 Aug 2017 06:00:00 Thu, Aug 17, 2017 http://emruns.fastrunningblog.com/blog-08-17-2017.html AM: Nice easy Wheeler Farm run this morning. I felt much better after yesterday than I thought I would. Double run #2 today! 7.15 miles. PM: HOT! Afternoon run. 5.25 miles. 7:15 average Thu, 17 Aug 2017 06:00:00 Wed, Aug 16, 2017 http://emruns.fastrunningblog.com/blog-08-16-2017.html Early morning tempo workout with Becca. I was so glad to have a partner! We met at Liberty Park at 5:30 this morning. My workout was 5-3-2 miles with five minutes in between. I realized that all these years I have been going off the marked half miles, I had been fudging the workout a bit. You have to stay right on the perimeter for accuracy. So, I went off my Garmin,because I am addicted to it. 5 mile: Goal pace 6:20-30. 6:19, 6:16,6:14,6:24,6:07. 6:16 average. 3 mile: Goal pace 6:10-15. 6:12, 6:08,6:09. 6:10 average. 2 mile: Goal pace 6:00-6:05. 5:55,5:57 5:56 average. I was toast after the two mile. Quick five minute cooldown. Good ten miles of intervals. I was wondering if I could run 10-12 straight at 6:15-20. I'm pretty sure I could because I felt really comfortable unless I started dipping below 6:10. 5:55 was NOT comfortable. I'm doing a marathon paced half marathon next week. That should be a good indicator of how comfortable 6:15-20 is. Wed, 16 Aug 2017 06:00:00 Tue, Aug 15, 2017 http://emruns.fastrunningblog.com/blog-08-15-2017.html Darkearly run with Becca. We started a half hour later and it was still pretty dark for the first part of the run. Big tempo workout tomorrow!!! Tue, 15 Aug 2017 06:00:00 Mon, Aug 14, 2017 http://emruns.fastrunningblog.com/blog-08-14-2017.html AM: 10 easy with Becca. I felt pretty good this morning. Rolling out after Saturday's run made a difference. PM: 30 minutes easy in the neighborhood in the rain. I felt surprisingly good! 4.3 miles Mon, 14 Aug 2017 06:00:00