Keep Calm and Run On

Beautiful day to run outside today- I love Spring! We met at the track and did usual 2 lap warm up, stretching, and drills. A group of us ran to Liberty to run a tempo run. We ran 3 miles warm up and ran 6 miles tempo on the sidewalk (a little more than 4 laps). I was supposed to run a 6:05-6:10 pace. My first 2 miles were faster because I was in a group with Tomy, Emily, and Chris. Mile 3 was slower, but I was still o.k. on my pace. Miles 4 and 5 I was dying. I felt like I couldn't push any harder and was running by myself. The last mile I was kind of running with Emily. That helped a lot to finish faster and my time was 37:14. We ran back to the track for a cooldown. I did my core. 

Ran 2.5 miles this morning on my own. Speed workout at the Oval later in the day. We ran 2 miles warm up, mile speed changes. Then 2 800's, and 2 sets of 5 300's with lap recovery between sets. My times for the 800 was 2:28 and 2:29 (long day if you PR during a workout....) I didn't think the 300's would be too hard, but they were. It wasn't my legs that were hurting, but I couldn't breathe. My first set was 52, 54, 53, 54, 53 and my second set was 53, 53, 53, 52, 52. It helped so much to have Emily to push with on the 300's, and to have Bill yelling at me during the last 2. As much as I didn't want to push harder, I just did it automatically. It was a hard workout and I am glad it is over. Did my core.

Recovery run today. We ran part of the cemetary run. The team already started when I got home, so they ran by my house and I joined them. We ran to Sugarhouse, did a lap and down Parkway. We turned around when they were at 6 and ran back to the track. I added 2 laps at the track and ran home to get 12. I felt good the first few miles, but my legs got more tired and by the end I was really hurting and now I am definitely feeling yesterday's speed workout. Did my core.

Warm day for track today. We did usual drills and warm up then practiced running relays. We split in teams and ran a 4x400, 4x200 and 4x100. Then a group of us ran to Sugarhouse to run hills. We ran 2 different hills on the road 4 times. Luckily they were shorter because I have not run hills in forever and my quads were killing me. Did my core.

Last speed workout to finish a brutal week. We did usual track warm up, then mile warm  up, mile speed changes. We ran a ladder of 800, 600, 400, 300, 200. We did 2 sets. My times for the first set were: 2:27, 1:54, 1:11, 50, 35. My second set was slower: 2:34, 1:57, 1:14, I think around 52 and then 35. I really struggled to make it through this workout. The times were supposed to be fast and I felt exhausted. My legs were just dead and I couldn't push them anymore. We finished with 1.5 cool down. So glad this week is over. 

Easy 8 mile recovery on my own