Addicted to Running

Another great morning. Ran a little different loop this morning. Legs felt a little tired for the first mile then I increased my pace.

 Did weights, push-ups and stomach crunches when I got home.
 

Felt sluggish and tired today. Might do a couple more miles on the treadmill later tonight.

Update: Didn't run any more but took my girls swimming at Sand Hollow Aquatic Center and did 10 laps.

Rode the bike and did weights.

Started out to do 18 holes at Red Hills Golf course but the thunderstorm prevented us. I was so upset. Had a babysitter and everything. We decided to go to the movie Iron Man instead. I was not at all impressed. Thought it was boring and very predictable. Can't wait until December to see "Twilight" and "Harry Potter."

Wanted to watch an episode of Numbers so I decided to put on some running clothes and do an easy 4.25 while watching it. Especially after eating all that movie popcorn.

Went to the Snow Canyon track this morning. Couldn't believe how cold it was and the wind started blowing after my 2 warm-up miles. I  attempted to do a speed work out called the perfect mile but it was anything but perfect.  You run 1 mile at marathon pace then 1 recovery lap.  Then 3 laps at marathon pace.  1 recovery lap.   2 laps at 10k pace.  1 recovery lap.  Then 1 lap as fast as you could go.   I did the last step twice then ended with a mile cool down.  

 There was a strong headwind every 1/2 lap so my time wasn't as great as I had wanted but oh well.  At least it wasn't a hot wind. 
 

Rode the bike then did my weights. 

I woke up and 2 easy miles on the treadmill then my husband and I went to the race. My legs had felt a little tired this week and I didn't feel ready to race but it was a nice morning. I wasn't to excited about a double out and back then when they started giving the directions I was a little nervous but I didn't need to worry. There were guys helping at every junction. The water stops were great also although I only stopped at one about mile 3.5.

I had no specific goal in mind. My watch also said I ran about 6.44. The course wasn't too bad for double out and back. Was able to see my husband twice which encouraged me to pick up the pace.

1st mile 7:52 (should have ran faster.)

2nd 7:36

3rd 7:26

4th 7:33

5th 7:47 (should have picked up the pace)

6th 7:10

.44 6:55

I saw a girl ahead of me and decided to pass her. Picked up the pace the last mile and sprinted to the finish. Was a little disappointed with my overall time but since it was a smaller race I was excited to take 1st in my age group and a little surprised I was the 2nd woman to cross the finish line. The medals and gift certificates are nice. Next year I want to run it with my daughter. I think the 5k would be perfect for her.

On the way home I told my husband I was going to run this 4 mile loop around our house. He said he'd just drop me off on Snow Canyon parkway by the Castle Rock housing development. I ran the rest of the way home. The wind had started blowing. It wasn't fun running up the hill outside of Ivins with the wind blowing in your face. Once I got on top the wind died down. I ended up doing 4.26 miles.

Did my usual loop around Ivins then came home and did weights. Perfect morning. I am getting really spoiled with this cooler weather. Enjoying every minute of it.

May do a couple of miles later this afternoon.

Took the kids swimming then did 2 miles on the treadmill.

Did 2 warm-up miles. 8:30,  8:00 min mile 

1.50  mile @ 7:30

2 miles @ 7:13

1 mile @ 7:03

1 mile cool down 8:00 min mile.

Did my speed work out on my treadmill
 

Ran 3 then did the bike for 55 minutes and weights.

Did hill repeats today. 1 mile warm-up  There is a pretty steep 1/2 mile hill near my house.  It is great for hill repeats.  I did 5 and tried to run faster each time. 

1st  (forgot to start my watch and didn't realize until almost up the hill)

2nd  3:59

3rd  3:57

4th  3:48

5th  3:47 

Then I did 3.25 miles as a cool down. 

Had to run a few miles to try out the new shoes I just bought. I have worn the same shoes since I have started running and now the Muzino is discontinued the Alchemy's. I bought some Oasic's and hoping they will work out. We'll see.

 What kind of shoes does everyone else use?
 

Did 3 miles then rode the bike for 25 minutes then did weights.

Did my usual run through Santa Clara. My first mile felt tough the rest of the run was great. Going to have to drop water next week. Glad it was still cool this morning.

For our anniversary my hubby surprised me with a pair of Muzino Elixer 2 running shoes. I am going to switch between the asics and the elixers to see which one I like better for the St. George marathon.

Wore the muzino's today. They felt great.

No more sleeping in.  Got up early to run before it got hot..  Ran to Snow Canyon High School and back.

Did a speed work out. Hello heat!

2.25 warm-up miles then 8 X 400's with a recovery lap in between. 

cool down (not really.. it was just a slow hot mile) then stretched.

The cool weather was nice while it lasted.

 Just and easy run around Ivins came home and did weights

Snow Canyon track 

1 mile warm-up

6 X 800's

1)  3:23   2) 3:23  3) 3:25  4) 3:23  5) 3:31  6) 3:21

1.50 cool down

 I had planned on  only doing 5 800's  but my last time was too slow so I had to run one more.

3 easy miles then rode my bike for 40 minutes and did weights.

Left at 5:30 and did my usual route through Santa Clara, up Lava Flow, then ran up Pioneer Parkway until I hit the Snow Canyon Parkway trails and back to Ivins. . Wanted to do 14 so I ran to the Ivins city park and got a drink of water then ran home.

In the new Runners World one of the articles talked about increasing your speed to marathon pace the last half of your long run. It will help your endurance and train your body so I tried it out today. I also made the conscious effort to start out faster. I have a bad habit of taking the first couple miles easy causing my overall avg to be lower. The first 2 miles felt tough because I pushed myself and on the hills I kept my back straight and used my arms more. The hills by Coral Cliffs Elementary are great and I can do them without losing and time on my average but I have a struggle with the hill on Snow Canyon Parkway coming up into Ivins. Still felt great with my average and really pushed hard the last two miles.

avg pace: 8:05

Ran around Ivins. Hit both water fountains at each park. Didn't really push myself except the first mile

Avg pace 8:28 1:07min.

My goal this week is to hit 50 miles.

 Wore Asics
 

Did a tempo run on my treadmill.

8:30 & 8:00 warm-up

1 mile @ 7:30

3 miles @ 7:13

.50 mile @ 7:08

1 mile @ 7:30

.50 mile @ 8:00

Wore Muzino Elixer

Stayed up late writing. Didn't get up until 7. I had planned on just doing an easy four. My legs and hips still felt a little tired. I stretched then headed out about 7:30. I started off pushing myself because I still like to drag that first mile then I was going to settle into an easy pace. After the 2nd mile I felt great and didn't even look at my watch. As I ran up Mesa Vista in Ivins I looked at my watch and it said 8:15. I was shocked because I hadn't really pushed myself and it didn't really feel like I had been running that fast. I thought to myself. I want to see if I can get it down to an 8 avg. I let loose going down Puerto and the rest of the way home. I felt great. Not nearly as tired as I thought I would be. Didn't really feel that hot until I got home.

Avg 7:58

Time: 34:24

Did weights after stretching and grabbing a handful of almonds.

 Wore Asics. They were better today. The top of my foot didn't fall asleep.

1 warm-up mile

6 1/2 mile hill repeats w/ 1/2 mile recovery

1) 3:55 2) 3:53 3) 3:47 4) 3:50 5) 3:49 6) 3:43

5 mile cool down.

Wore Muzino's.

Rode hard for an hour.  My legs were sore from hills yesterday.  Did upper body weights.

Did a loop around Ivins then did my usual through Santa Clara. Dutchman's is a great potty and water stop. Then up lava flow and pioneer parkway then connected with Snow Canyon Parkway and back to Ivins. Stopped for water at the Ivins Park then home. Really pushed it the last 5 miles. Did a progressive run where each mile is faster. Usually lose a minute going up the hill into Ivins on the Snow Canyon parkway but today I pushed hard and actually gained minute. Felt great!

Wore Muzino Elixer's. I think these will be my marathon shoes. My feet felt great the whole time and they are very light.

It has been a tough week. I really wanted to push hard since I am going to take it easy the next two weeks while I'm in Georgia.

avg pace: 8:03 Time: 2:09

My brother-in-law lives in a really nice development but it is very hilly. Had an exhausting day on sunday.  We got up at 4:15 a.m. to get on our 7 a.m. flight.   It is so nice and green here.  We have been lucky not too much humidity today.