Speed Work

Last Wednesday we did our speed work. 4 x 1600 at 8:02 pace. We started with a mile warm-up right about 9:30 pace and then did our first 1600 at 8:00 pace. Then we walk/jogged for a half mile then did our second one at 7:55 pace. Our third one was 7:47 pace and our fourth was 7:50. I was pretty darn tired by the middle of our 4th one but we just kept going to get it over with. Then we did our cool down. The full distance was about 7.5 miles. It was a very challenging workout but I feel like we went at a perfect pace and I felt pretty good once it was all over.

Recovery Run

Today we had a 5 mile recovery run on the schedule. We were all feeling good so we ran it a little faster than planned and finished the 5 miles right at a 9:02 avg. This week is our hardest week of the entire training program. Scary. We have an 8 mile tempo and 20 mile long run later this week.

I didn't take an ice bath after my 16 mile run last week and I'm still feeling a little achy. I'm going to try to stretch good the next few days so that all the soreness goes away before our long run.

Long Run - 16 miles

We had another 16 mile run today. We ran it at a 9:31 average pace and it felt harder but not too bad. I did the usual - drank lots of water, 2 endurolytes before the run, hammer gel at mile 8 and shot bloks at mile 13. I got new shoes and they felt great. My left hip is still hurting a little bit but once I get moving it lets go and I have a tight muscle in my left butt cheek :)

Next week is our hardest week of training and I'm a little nervous about it.

Speed Work

Saturday night Traci and I did our speed work since schedules are a little crazy this week. We started around 8:30 pm and it was still very hot outside. I drank water on my way over but I was still thirsty the entire run.

We did a mile warm up right around 9 min/mile then about 4.5 at 8:18 pace walked a little then ran back in around a 9 min/mile again. It was tough since we went faster than we were supposed to (8:40 was the goal) and it was sooooo hot.

Recovery Run

Today we were scheduled for a recovery run. We usually do 5 or 6 miles at a normal pace on these days. Today was a little different. One of our crew couldn't make it to the long run on Wednesday and no-one should have to run 18 miles alone so we figured out a way to run as much as possible with her. 2 girls met up with her than ran up the canyon and I drove my car up to a parking lot and met them there and ran back with her. It ended up being about 8.7 miles today but it was a nice easy pace and I felt fine. Good times and good friends - that's why I love running.

Tomorrow we do a tempo run. 7 miles total with 5 at tempo.

18 Miles

Another all-time longest run for me. I did my normal routine. Lots of water the day before, half a banana, 2 endorolytes and a big glass of water before the run. I drank almost 60 oz of water during the run, did an AccelGel at mile 8 and Shot Bloks at mile 15. No cramping in the gut or my legs. Which is just so great!!! We averaged 9:49 min/mile pace. I had to stop to pee at mile 9.5 and somehow managed to run under 8:30 pace for a good half mile trying to catch up and it actually felt good to stretch out the legs a little.

I really need to get new shoes. Mine are old and worn down and I think that's why my left knee and hip have been hurting.

I did a recovery drink, lots of water throughout the day and a 10 minute ice bath after the run. I stretched several times throughout the day and this morning I wasn't too sore. It was nice to earn a rest day today and get to sleep in (although I woke up on my own at 6:30 and had to make myself fall back asleep).

Tomorrow - 6 miles easy pace

Speed Work - 7 miles

Today was a freakin' long tempo run. It was 7 miles total with 5 at tempo (8:40 pace). Mentally on a Monday morning I wasn't excited...thank goodness I was meeting some awesome girls to get me out of bed.

I drank lots of water yesterday and a big glass before the run this morning. I also took 3 endurolytes. At mile 3 (mile 2 of the tempo) I took 3 Shot Bloks to keep my legs moving. We finished the 5 miles at 8:30 pace (faster than we needed too - woo hoo). The last 1.5 miles we kicked it up to about an 8:00 min/mile which helped our overall pace.

My left hip (inside) was killing me when we first started then after about 1/2 mile during warm up I felt ok until we stopped at the end of our 5 miles at tempo. We walked for a few blocks then we when started running again my hip hurt so bad I could barely run. UGH!

This week we have our 18 mile run!