Keep Calm and Run On

I ran 10 miles in the morning with the team. We met at a park and ride by the Parleys trail and we ran the flagpole run backwards on Wasatch Dr. I ran another 4 miles at night.

We met at Sunnyside and ran to Shriners, along 11th Ave to City Creek and back. My hamstrings were really tight the first few miles and my knees hurt the whole time.

Bill, Dakota, Sarah, Tomy and I met early this morning to run at Jeremy Ranch. It was freezing starting out but felt a lot better than the heat in the valley. I ran 7.5 out and back. The last few miles felt super long and my hips and knees hurt. My legs are really dead now but it was a good run. We averaged 7:52 overall and I was glad when it was over.

8 miler in the pouring rain. I felt a lot better than I thought I would after yesterday's long run. 

Morning run at Pipeline. Tomy and I averaged 7:15 on the way out on the trail. Then we decided to go up the hill to get to 5... not a good idea. It was way too steep to be running.We ran about the same pace back and I had to push hard to stay with him. Later I ran an easy 3 on my own. 

Easy 4 miles to finish the week and now to Lake Powell!

Ran 8 along the roads outside the Marina. I ran before it got too hot but I was pretty stiff and it took me a couple miles to warm up and be able to push the pace. 

First pool running workout since last year- I did 5 minutes warm up, then 3 sets of 7x1:30 hard and 30 seconds recovery. I did 2 minutes recovery between sets and a 5 minute cool down. 

Today was probably one of the hottest run I have done. We came into the marina in the afternoon to drop off people so I had some time to run. I jumped in the lake before I started and had a wet shirt around my neck, but still it was so incredibly hot. I felt light headed after spending 5 days on a boat and was so glad when I finally finished. 

Pool running again. I ran 5 minutes warm up then a ladder of 1-2-3-4-4-3-2-1 hard and 1 minute recovery between each hard. 

Long run to finish a weird week. I felt pretty good for the first 5 miles then I felt pretty light headed and my lungs were hurting. The last three miles I was able to pick up the pace. 

Cemetery run from Sugarhouse with extra laps in the park. I forgot my Garmin but I felt pretty good pushing with Bill. 

Pipeline trail today. We ran up the road about 2 miles then ran the down the switchback trail. To get more miles, I ran out another 4 miles and back. I ended up running by myself and was so slow. I felt like I never woke up this morning and every time I tried to pick up the pace I would slow down more. 

Sunnyside- I ran 3.5 laps in the gulley warm up. Then we did 2 circuits and step-ups. My quads were so sore today and didn't loosen until mile 9 in the run. We were at 4 miles when we started our long run. We ran 5 up Emigration canyon and back. I didn't feel good and my legs hurt but I managed to stay in a group which made it easier to push. 

Hill workout at Cottonwood Complex. We ran 3 miles warm up, did strides then run 4 Bessie's, 4 roller coasters and 4 Miranda's. My legs were really sore but it was a good workout and it helped get me ready for cross country. 

Tempo at Liberty Park. We 2x2 mile tempo with a mile recovery between. I felt good and was on pace for the first part but then I would slow down. The first set I was able to push with Bill the last mile and finish at 12:20ish. The second set I felt like I couldn't pick up the pace again. I was chasing Bill trying to make up for a slow first mile and finished at 11:55. I felt like puking but didn't. I was happy to have people to push with.  

8 mile recovery on my own. I am glad the hard week of post- Powell running is over!

Easy workout before the 10K. We ran a lap warm up at Liberty, then a lap fireman and 2 miles cool down. I took a 15 minute ice bath. 

First and last race of the summer! I ran 2 miles warm up at the start before the race with some strides. I started right at the front of all the runners which helped. The first mile is always crazy- I was surrounded by lotsa guys sprinting. My first mile was 5:07 and I was pushing with Dakota for the next mile as we moved up. My 2 miles was around 10:20 and I began to hurt as I turned down South Temple. The first girl I had seen passed and gapped me down South Temple. It is downhill, but not enough to keep you going fast. I struggled to push because I was alone and gapped from people in front of me. Turning off South Temple I had to pick it up again because a pack of girls was coming. I finished 2nd woman overall with a new PR! When I finished my Garmin wasn't even at 6 and the last mile I was really confused because we went a different way. Come to find out, we finished on the marathon course instead of the 10K. I know I am a true runner because I wasn't thrilled I ran shorter but really angry. I ran 5 miles cool down. I like this race because it is the race that got me to start running cross country three years ago. My time has improved a lot by then-about 26 minutes and I can run the whole course now!

Ouch. My quads KILL! Downhill courses hurt the few days after. We ran 2 miles at Sugarhouse then stretched and did leg lifts, planks, arm swings and lunges before going for a run. I am really sore and stiff and went pretty slow. 

We at Shoreline trail by the zoo. We ran mile up the canyon and back then ran along the trail to the gate above Red Butte. To add another 4 miles we ran along Wasatch Drive. My quads and hips were really tight and I was happy to be done. 

Long run on my own today. I ran by Red Butte to 11th Ave and back to my house. I felt better than the day before but still took it slow. 

Finally I felt almost normal today. Did a long run to the cemetery on 3300 S. 

Day one of hell week. And we started with the hardest workout- JCC. I ran to the 4 mile turn around then did 10 hills on the way back. This is my third year doing it and it is still really hard. I did take short recovery, if any, between hills which kept me moving and made it go by quicker. I was really tired running back and am so glad it is over!

Day two of hills at Pipeline. We ran up the switchbacks and to the top of Millcreek Canyon. The switchbacks weren't too bad but I was going really slow. The canyon got pretty steep by the end but the downhill was nice on the way back. I finished at 12.5 and later ran 3.5.