Running For Trevor

5 mile loop around my house.  Felt really good today but kept it easy.

Met my friend Julia at the track and walked 6.5 miles.

Worked biceps, core, and did 100 pushups.

8 miles on the treadmill.  I bumped up the speed a notch each mile and finished with a 7:24 mile.  My calves are sore from walking 6 miles yesterday and I got a sunburn. ha ha a sunburn on January 29th......seriously?

PM:  2 miles easy.  My right foot is killing me.  what the?  I thought maybe it was just my shoes or something this morning but nope still there.  It is the bottom of the foot and almost feels like my shoes are just too tight or something.  I am icing and praying it feels ok in the morning.  

Worked shoulders and chest for 25-30 minutes.

9 miles easy @8:22 overall AP.  I am so glad I have friends that are keeping tabs on me and encouraged me to skip my hard workout and take it easy today.  If it were up to me I would have still done the hard workout because I am stubborn and sometimes think I am invincible but my body was screaming for an easy day.  This run was much needed mentally as much as physically.  The inside of my right foot is still bothering me a bit.  It almost just feels bruised or swollen but there is no physical evident of either.  After a few miles it seemed to ease.

I definitely think my body was more fatigued from the race than I gave it credit for.  When I think I have a bad race I push too hard afterwards which is just plain stupid and isn't fixing anything.  Learning....I am learning, slowly but surely. :)

25 minutes weights - pushups, planks, core work.

8 miles on the treadmill with last 2 at marathon tempo-ish pace.  I was running low on energy this morning after a late night and little dinner.  I am not sure if it is just because I am getting older or what but I am definitely noticing the effects of lack of sleep and nutrition with this training cycle. 

My Boston trip is completely booked and now I am starting to get excited!!  Those that have been before need to give me ideas of what to do.  I am going to be there for 6 days.  Flying in on Thursday and out on Tuesday and staying at the Holiday Inn downtown.

PM:  3 miles with the pup.  It felt really really easy so I was shocked to see an 8 minute AP.  Must have been because the pup was pulling me. :)  Foot felt much better tonight.

First day I have physically felt 100% since the 10k.  I decided I would do a long warmup and if I felt okay I would do the fartlek workout.  I must embarassingly admit I had to google fartlek last night as I was looking over my training plan.  I had a general idea of what it meant but definitely hadn't ever tried it and I'm still not sure I did it correctly.

WU - 3 miles/8:27 pace

3, 2, 1 minute intervals  x3 with equal recovery.  Is that too much recovery?  I did keep the recovery at a steady 8 minute pace.  Recovery in between sets was 4-5 minutes.

3 min @ a little faster than 10k pace/6:53

2 min @ a little fast than 5k pace/6:27

1 min @ as fast as I could go with good form/6:05-6:10 pace.

Times 3.  I was pretty dead by the last set.  Does this make any sense?  Did I do this right?

10 minute elliptical

30 minutes weights.

7.25 miles running.  Fairly easy run with a little bit of progression to keep things interesting.

If anyone from UT county wants to commute up to Riverton in the morning for the group run let me know.  We are meeting at Riverton City Park at 7:30am.  Lots of different pace groups so everyone should come.

Awesome group run this morning up in Riverton on the Riverton half marathon course.  It was a really pretty course with quite a few rolling hills.  I will be pacing it for the race so it was nice to familiarize myself with the course.  I stuck with JulieC and we averaged 8:07 pace for the half.  We regrouped at the park and then went back out for 5 more.  I was only planning 17 for today but ended up with 18.  (I should have known better being with Julie and Kelli ha ha.)

I ran with Chad the last 5 miles and ended up with the last 5 at MP (7:39) with the last mile at 7:09.  Thanks Chad for pushing me at the end.  It was a great run but now I am definitely feeling the effects of a high mileage week.  ice, ice, baby!

PM:  Met my sister and my friend Julia at the track and walked 2-3 miles.  So nice this afternoon. :)  My calves are incredibly sore from the LR this morning.  I'm hoping that means I got a good run in. :)