Keep Calm and Run On

 8 mile Carterville. in the morning and 5 mile Provo River after class.  I felt better than Saturday but grateful for a week off the track. I need a mental break to re evaluate and be ok with how things have gone. Improvement is slow coming but I know that I want it and it is worth fighting for. I just need to find a better battle plan I guess. 

We timed our morning run right in the blizzard... About 3 miles in, the wind picked up and the snow was like hail. It was so painful and miserable to run in until we were able to turn and have the wind to our backs. Just did 7 in the snow then 4 later. 

9 mile Harvest Loop then 4 miles later

Workout for the week- 3x1200 at progressively faster pace. Coach wanted us to drop 10 seconds... so I started conservative and hoped to last. First one, ran 85's and ran 4:14. That feltt good. Then 82 for 6:06. The last one, got sucked in with the group and ran 79's for 3:57. And I could definitely tell that should be the last one. 

In Salt Lake so I met with Sarah and Bill at Wheeler Farm and we did a long run around the neighborhoods there

Now that we are in outdoor track, 10K runners only workout on the track once a week. It's actually a really nice for variety. Today we ran 800's at 3K pace. I wanted to more than 4 and decided to run 79's. It went a little better and I had a good day on the track. We only ended up doing 5 and my times were: 2:37, 2:37, 2:35, 2:37 and 2:34. I had to run 6 more miles after class in the afternoon. 

Recovery day. I ran 8.5 in the morning and another 4.5 between afternoon classes.

A.M. team tempo run on Provo River trail. Sometimes it is frustrating to run tempos in a big group (inconsistent pace) Today I was stubborn and wanted to run MY pace and I did. I wanted to average 6:30 for the 40 minutes. I started with mile 1 at 6:38 and picked it up a little to finish with an average of 6:31. I felt pretty good until having to turn around and come back on the trail which was about 2 miles left. 

P.M. 4 mile recovery run

Recovery day

Fartlek Friday- 5-3-2-1. It has been a long time since I have done a fartlek and reminded me how painful and awful they are. My legs felt really tired and dead but I was happy to make it through. 

Long run Saturday with the team. I was tired but it felt like a really good long run. I averaged 7:53 and felt strong and really happy I hit 75 this week!!

Ladder workout- 1 mile, 2x1200 and 3x400. I ran the mile in 5:26, 1200's in 4:06 and the 400's at 73. The 400's were only 30 seconds rest with the last one all out- I hit 70 the last one. It was a hard but good workout. Ran 5 more miles after class

Recovery

40 minute tempo run on Carterville. My first mile was 6:30 so my goal was to maintain. My legs felt tired but somehow I was able to push hard and get in a great workout. My averaged was 6:26- I felt really tired after but I was able to push through and get it done. 4 miles for second run. 

Recovery

Recovery

Long run on my own in Salt Lake. I ran to Shriners, down 11th Ave through Memory Grove and up South Temple to 1300 S. I had to add a little in the cemetery and through the neighborhoods. It was a beautiful run but I got a little competitive with myself. I averaged 7:37 and was pretty dead after. I need to work on going easy on Saturday runs. 

Coach is really loving 1200's this season. We ran 1200's at 5K pace. I ran 4:06 for 4 and then we were done. I felt ok. Tired by the end but I felt like I picked a good pace. Ran 6 miles on my second run. 

Recovery

This morning we did a 15 minute threshold. It has been a realllly long time since I have done one of those! I averaged 6:03. It wasn't as bad I thought it would be. I ran 10 in the morning and 4 later. 

Recovery

40 minute tempo. This week was harder than last week. I was by myself until about the last mile when I caught a group and was struggling mentally to stay positive and keep moving. I was tired. I ended up with an average of 6:34 but it just felt extremely long and almost unbearable today. I did 5 on my second run- coach doesn't want us doing an extremely long run tomorrow so I had to run more today. 

Long run in Salt Lake by myself. I was more tired this week and was happy to get the run over with and another week of training checked off. 

Happy 1st track 10K race week... I am pretty nervous about racing the 10K this week in San Francisco. Today was started a workout with an all out mile. yay. I was NOT expecting that and my goal was to run faster than last time (which shouldn't be too hard because I was way slow last time). I ended up running 5:07- improvement from last time for sure. We had 5 mintues recovery then ran 400's at 5K pace with minute recovery. When I heard it was 5K pace, I was like "ah no big deal. Easy" And it was harder than I expected. I was tired from that mile and with short recovery but did 8 at 80-81 pace. I had to run 5 after class. 

Recovery