Running On Purpose

Medium Intervals (MI)

Loved the snow storm last night...it's snowing again tonight as I'm finally getting caught up and posting for the last two days. 

• All 10 TM miles today
• warm up
• 8x800 at 3:20 each with 3:00 jog between (seems these intervals would qualify as Yasso 800's or 1/2 mile intervals...whatever they were interval speed work :)
• 8 felt pretty good today 10 should feel good in three weeks! 
• cool down

Can't wait for tomorrow! 

Recovery Run/xtrain

• 6M on track
• 44:15 TT - 7:20 AP
• 5x0.1 mile Fartleks last mile
• Solid ab/core workout - then out of time! 

Could be a run in the Olympic Oval in the morning. 

Gorgeous day...loved the clouds this morning above the mountains...looked like someone was pouring hot marshmallow over them. 

Make it great! 

Long Run day

18.5 at the Olympic Oval this morning with Scott S at a 8:26 average pace...while watching the US Speed Skating championship.

I find it so fun to watch these incredible athletes...because for me ice skating is NOT easy...was also a bit distracting.  Had that, spectators, and three ice hockey matches all going today. 

Recovery

• 3 miles on the TM
• 3 miles on the track
• Core weight workout

TGIM!  Gotta love the first day of a new week.  :)

Aerobic run day

• 8 Miles on track at or below marathon pace 7:37

What a crazy wind day!

Recovery day:

• Spin class first today
• Followed later by 6 miles on the track 
• more relaxed pace
• TT 47:18 AP 7:53

iFOTO is my motto! 3:20 7:37 :)

Short Interval Speed day:

• 8 Miles total today
• 12x400 (1/4 mile) at 6:18/mile pace (wanted the 400s at 1:30-1:35)
• with a 1:30 rest run/jog in between

Recovery Day:

• 7 Miles on the TM doing a few rolling hills
• up to +3 deg incline then down to -3 half degree change each 0.1 mile

Long Run:

• 15.6 Miles today on the South end of the JRP
• Great crew to run with Scott, Rob, Rachel, Tobi (not sure I'm spelling her name right). 
• Spectrum 10k next Saturday

Recovery:

• Started with a spin class
• 4 miles on track
• Core weights /abs
• 2 miles on track with FF

TGIM!!! 

MLR Day:

• Yeah! Had to get outside today.
• Windy as all getout, but 50+ degrees
• Wind gusts about tripped me twice :)
• Almost killed by one sycho driver speeding down the canyon driving in the dirt on the shoulder...pushed me into the sagebrush...better than being her new front right bumper ornament!
• Ran up and back on Rose Canyon road from my house
• 10 total Miles
• 8:23 AP with FF on last 5
• Felt oh so good to be out on the road!! 

Recovery and taper:

• Spin class...Jan filling in today...pushed HARD on myself to get the most out of the class
• 3 Moderate tempo miles around the track

Prepping for Spectrum 10k on Saturday

Short/Fast/hard run/taper:

• One last hard effort before Spectrum
• From my house up to the cove loop and back
• 4.25 Miles AP 7:32/Mile
• uphill miles slower 8:24, 8:19
• Downhill fast 7:07, 6:31, 6.29
• Loved the new shoes!
• Heel still bruised and a bit sore from Saturday's run

Spectrum ....I'M READY for YOU!

• Nice to sleep in and catch up a bit before driving to St. George with Scott
• Near 70 when we arrived
• Checked in
• Ate dinner at Brick Oven with Taggarts
• Settled in
• Sleep!

Spectrum 10k:

• I'm really starting to like the Spectrum 10k
• Checkin on Friday was smooth...not too busy around 6 when we got there
• Shirts are a HUGE improvement over last year...They listened!!!
• Last years shirts were a waste of money...abrasive rough material...wore it once, but never for a workout
• This year good material and festively green with a shamrock for the St. Patrick's day run
• weather was NICE at the bus loading in Ivins - 50s
• Bussed to the start about an hour ahead of start time a bit windy and cooler in Snow Canyon...but wasn't at all worried once we get started it wouldn't matter.
• Scott and I sat with Rachel on the bus ride up
• Met up with Shyla, Jen B, Jenn P, Steve and Becky
• Scott and I stretched then did a little 1+ mile run up the hill and back to the start
• Little more wind and cool...time to get going!  Sprinkle or two of rain drops...but it didn't really ever rain
• Start!  first mile was much faster than i expected, but felt good since we'd had a little warm up run
• Kept Scott in my sights the entire race...couldn't really ever close on him, but gave me something to shoot for. 
• Finish line was WELL stocked!  Fruit essentials, organges, bananas, gatorade, water, chocolate milk, ice cream (yum), peanuts, fruit chews, cheese...well stocked!  Great job!
• Took some pictures (see them on Picasa - https://picasaweb.google.com/115600783645776155656/2012Spectrum10k?authuser=0&feat=directlink ) cheered on the Jen's, Shyla, Becky and others. 
• Scott 2nd in 40-44 age group 23rd overall
• I was 3rd in the 45-49 age group 30th overall
• a New PR!!! 
• 41:56  Better than the 43-42 i was shooting for! 
• AP 6:45
• Splits
  • 6:12 - feeling good!
  • 6:46 - still feeling good
  • 6:40 - I can do this!
  • 6:48 - okay...only 2.2 to go
  • 7:04 - Some of the uphills - started to feel them a bit :)
  • 7:16 - Hang in there!
  • 5:38 - final .2 with sprint to the finish...never fails there's someone there to push you at the end :)
• Nice Shamrock cystal trophy for age division 3rd place
• No medals this year...again I think the race directors listened
• Rachel also placed in her division...see the picasa photos mentioned above
• Shower, clean up, eat at 5gusy then blast on home!
• Great day!

Recovery

Spin class (endurance) pushed hard

Heel still a bit sore

2.5 on Track

Ab and weights

MLR day:

• 10 Miles today all on the treadmill
• Still "heel"ing...heel is sore...thought the treadmill might be easier on it
• FF on last two miles

Hated to not get any in today...thought I might get a PM run in on Tuesday evening...but spent all afternoon and night in the airport (delayed 3 hours) and flying to Houston. 

Taught Powered by People class for 16 of my Zions Bancorp TOPS teammates in Houston all day today.  They rocked it of course!  Then spent the evening in the airport again and flying home...flight delayed...again!  didn't get home till 1AM. 

Kelli you were right...they need a track in the airports!  And showers! 

Anyone who sees this...pass this along to your running friends.  A friend of mine at work has a 4 month old Garmin 610 that he wants to sell to upgrade to the new Suunto Ambit or Garmin 910xt.  610 is the touchscreen model...very nice...he wants $275 for it.  Let me know if anyone has interest.  Check out the watch on one of my favorite review sites ever!!!

http://www.dcrainmaker.com/2011/04/garmin-forerunner-610-in-depth-review.html 

2.3 Easy

still nursing heel - seems I have plantar faciitis. 

Took it easy on the foot.  In St. George for Abby's dance competition.

6.25 easy pace

Still in St. George - ran from hotel to old airport then found the "Temple Quary Trail" and ran it out and back.  Took several pictures which killed my pace, but allowed me to be in the moment and enjoy this incredible run!

9.46 Easy pace

Recovery/easy (heel is still pretty sore, but improving, ice every day now)

• 6 M on TM
• FAST - AP = 7:31
• 8, 8, 7:30, 7, 6:30 and 6:30

MLR

• 10.36 outside
• From house to almost end of Mtn. View Corridor then back
• 1hr 33 min...not a fast paced run.

Recovery / Xtrain day

• Spin Class
• Weights / core / abs
• 6 Miles 8, 8, 7:35, 7:35, 7:30, 7:30
• first 4 at the standard 1.0 (compensating for wind/air drag) grade last 2 at 1.5

Short Interval Day:

• 8 Miles total on TM (TM seem a bit better on this plantar faciitis i'm dealing with, plus i love the push of speed intervals on the TM)
• 12x400m (1/4 mile) at 6:15 per mile pace
• Recover between intervals 1min 35 seconds ~ at 7:30-8:00 pace
• Felt good to move, but my arch/heel was killing later in the day! 

Easier day / recovery

• 6.3 Miles out and back on Rose Canyon
• up hill and down hill
• AP 8:05
• arch/heel felt much better today

Suppose to ber a long run

• planned on 15 today, but the south wind at 40 mph killed me on the hills
• cut it off at 11.3