Running to stay sane

Track Tuesday! 6x800 (400 recovery jog). I wanted to stay under 2:50, that was really my only goal (oh, and not hurt my foot again). Splits- 2:49, 2:49, 2:48, 2:48, 2:49, 2:47. The foot felt great so I'm super happy about that. 

I brought my water bottle to the track for hydration. I didn't realize that a bunch of ants had crawled on the top. So when I took a drink, I swallowed a few ants...nothing like ant water to keep me going at the track! Blah! 

7 miles around Murray. Nice and slow. My legs are kind of tired from yesterday's track workout and leg exercises: one legged squats, regular squats, hamstring curls, wall sits, lunges, calf raises, side leg raises, clam shells, one legged bridges, side steps, hip dips, iron cross, 3x2 minute planks, abs, push ups, tri dips. 

6 miles around Cottonwood High and through the neighborhoods.To finish, I did 4x30 seconds @5:30 pace. Legs are still feeling a little tired...who knows how tomorrow will go??? 7:10 AP.

I love the 4th of July! And I love the Murray 5K. I've been running this race since I was in high school. So needless to say, I look forward to running it every year. 

The morning started off on a sad note though...on the way to Murray Park, we were driving down our street when we found our elderly neighbor laying down in his drive way. He fell while trying to impress the neighbor boys by shooting a basketball into a hoop. He is 85. His head was bleeding all over and he was very disoriented and complained of chest pain. So Bryant and I called 911, put a towel under is head and stayed with him until the paramedics arrived. Once they came, we took off to the park. I was a little frazzled when I picked up my bag but I soon found Emily and we did our warm up together (2.5 miles). She said she was still feeling pretty sick but she wanted to run anyway. Emily is such a tough runner! Who has a fever of 102 the night before a race and still shows up to run? She is awesome. Tough girl! :)

I had a couple goals for this race: 1) PR, 2) Sub 19:00, 3) Place top 3. This race can be stacked with really fast runners one year and then be slow the next. You never know. The siren went off and I wanted to get out in front. I followed behind a pack of stinky boys for the first mile (seriously boys, PLEASE wear deodorant! Thanks!). 5:56 at the mile mark. At the turn around, I picked up the pace a little because I knew there was a little downhill after the high school. 5:48. The last mile has a gradual climb, flat and then down into Murray Park. 5:53. I finished in 17:50, 1st place. The course was a little short but I was so super happy with my effort and my time. I've struggled with 5K's for a long time and have never been able to get under 19:00 so this is a HUGE PR for me. Emily came in second and I was really happy for her. She is one tough cookie. (2.5 mile cool down with "T" who is 8 and a half months pregnant! She also ran the race. What an awesome woman!)

It was great to see a lot of friends from the running blog at the race. I seriously love the running community we have here in the valley. 

13 miles from my house to the JRPW. I ran into Demetrio and his gang of runners. It was hot, windy and my legs were tired from yesterday. I didn't eat that great either so I knew today would be a challange. I should have run with Emily but I dogged out on her last night thinking I'd be too tired to run this morning. Sorry Em :( 7:30 AP. 

11 miles up Highland, down Creek Road, through neighborhoods, down 900 East. The first 3 miles are always hard on this route because it's all uphill. But after that, I felt pretty good so I decided to through in a few miles at marathonish pace. Mile 7 (6:39), mile 8 (6:26), mile 9 (6:26), mile 10 (6:36). Mile 11 was 6:55 because I got tired and decided to slow it down a bit. Overall, I felt good and I enjoyed the morning. 7:03 AP. 

10 easy miles through Holladay. My legs felt like noodles. I increased my weight on my leg exercises yesterday so I'm sore today! 

So I guess Shalane Flanagan has been training in Park City. I sent her a Facebook message telling her I'd love to run with her. I gave her my cell number and email address...I wonder if she'll call? 

I "attempted" a tempo this morning. I don't know what I was thinking...Over the past 8 days, I've done 4 speed sessions. I usually only do 1, maybe 2, a week. So 4 is too many for me. Plus, it was over 80 degrees and windy. Heat and wind make for a very hard run!

I warmed up 3 miles and my legs felt like cement blocks. I thought about scrapping the whole thing but I decided to give it a go. The plan was 5 miles @ 6:05-6:15 pace. 

Mile 1- 6:30 (Shoot! Maybe I just need to work into a good pace. Plus, I was running into the wind)
Mile 2- 6:29 (Shoot! That was hard! My legs feel like crap)
Mile 3- 6:28 (SHOOT! Ok, I'm done)
Mile 4- 7:03 (I decided to just take this mile easy and regroup)
Mile 5- 2x800's (3:08, 3:07...I knew I was toast so I decided to break it up into two half miles)

My cool down felt like miles 22 and 23 of a marathon. Super slow and very hard! Ugh..I should have stayed in bed this morning.  

8 miles with Emily. Murray Park to Wheeler Farm. Wow, it was humid this morning. We were both sweaty messes when we go back to our cars. It was great running with a friend though...7:10 AP.

10K around the Holladay area. I didn't wear a watch...I need to do this more often! It's good for my body and mind. I'm able to just enjoy the run and listen to how fast my body wants to go. 

16 miles with Emily. We started at Murray Park and ran up 4800 south to the canal road then went south until Gardner Village and turned north on the parkway until 4800 south back to Murray Park. We both really like this route because it has a good mix of everything (gradual ups and downs, rollers, flat, dirt). We both felt really good today and the weather was perfect (66 degrees with no wind). Our slowest mile was a 7:30 (mile 1) and our fastest was a 6:49 (mile 15). 7:03 AP overall. 

We both ate a lot of bugs.

Ran a 2 mile loop around my house and then went 4 miles up the Big Cottonwood Trail and turned around. Pushed it on the way down (6:40, 6:35, 6:29, 6:20). I love where I live! So beautiful! 7:10 AP. 

Track workout today. I warmed up 3 miles, did 2 laps of speed changes, 7x800 (400 recovery jog), 1.5 mile cool down. 

I did all my 800's in 2:49...Seriously, I crossed the line at that exact time every time. I don't know if my consistency is a good thing or a bad thing. I felt like I was pushing it on the last two but they were still 2:49. I wanted to run a little faster. But, it is what it is. Consistent Connie is my name... :)

I ran with an old friend from high school who is in town. She was a sprinter back in the day so she is starting to convert over to distance running. It was great talking to her about the good old days when we both were younger and had boobs. 7:55 AP. 

8 miles through Holladay. Only 66 degrees this morning! Felt brisk :) 7:13 AP.

6 miles around Murray/Holladay. I did a few strides when I finished. I feel good! I'm excited to race tomorrow! :) 

This was a pretty good race for me. I wasn't quite sure what to expect on this course since they changed it from the "normal" route. I ran this race years ago when I was in college and I don't remember how fast I ran it. Anyways, my goal was to run hard but controlled. 

I warmed up 2 miles with Allie, Devra and Emily. I stayed pretty close to Devra and Emily for the first mile. The second mile was a good gradual downhill mile and it felt nice and controlled. The last mile was slightly uphill and I was a little surprised that my mile split was a 6:03 (Dang, I wanted to keep it all under 6:00). I crossed the finish in 18:20. I was happy with my effort and I feel like I'm getting faster with each race. Heck, last year my 5K PR was a 19:28! I am definitely running smarter and racing better. 

Splits- 5:51, 5:46, 6:03, :40. (5:53 AP)

7 mile cool down with Allie and Devra on the trails. Draper has some really nice places to run. 

10 miles on my hilly highland route. Hills+wind=my least favorite running conditions. Plus, it was pretty warm (75 degrees). I took it pretty easy though because my legs are still a little tired from Saturday. But not bad. 7:18 AP. 

10 miles around Murray. I feel like I might be getting sick...blah. Decided to take it easy again today. 7:20 AP.

5 mile tempo this morning. The first mile was uphill and into the wind so I didn't go for time but more for effort on the first one. 

6:52, 6:11, 6:13, 6:06, 6:10. 

I felt good and I'm happy with the pace. 

Good luck to everyone running Deseret News tomorrow! I gotta give a shout out to my girl Allie...GOOD LUCK my friend! 

8 mile recovery run. Ran my favorite Holladay route. I yelled, "Go Allie" when I was at my turn around point and closest to the Des News marathon course. 

7 miles around Murray. The weather was much nicer this morning than yesterday. 7:15 AP.

17 miles along Highland to Sugarhouse Park, around the park, back on 2000 East to Cottonwood Ln then 5600 South home. It was a beautiful morning! My first few miles were in the dark which always creeps me out and I run slower than normal. But once I hit SHP I felt good and picked up the pace. 7:13 AP. 

11 miles along Highland, Creek Rd and around my neck of the woods. I didn't eat/hydrate well after my long run on Saturday and I felt it today. I felt extra tired and slow. 7:19 AP.

10 miles in the pouring rain! My hair was a rat's nest when I got done. My shoes and clothes were soaked! BUT...I loved it! :) 7:15 AP. 

Track workout (aka-sweat fest). It was super humid this morning and I was dripping with sweat. Gross. 

4x1 mile repeats at MHS track (400 recovery). Once again, I was very consistent: 
5:49, 5:48, 5:49, 5:48.

3 mile warm up and cooldown. 

8 miles around Wheeler Farm. Nothing too exciting. I just love running! 7:20 AP.