Heather's Running Journal

Time Trial.  WU .5 miles, 1 mile timed, .5 miles CD.

8:17 WU, 6.58, 8;10 CD

Then added another 3 miles at 7:59, 8:12, 8:33.

TOTAL: 7:59 AVG, 40:01 minutes

Easy Run with Coach Amy.  2 min WU, 4 miles, 2 min CD

8:57 WU, 8:43, 8:28, 8:30, 7:57, 8:48 CD

Ran a little more at an 8:25 pace.

TOTAL: 43:00, 8:27 AVG

It's starting to get warm and so with the sun out it's better to be done with my runs by 8am.  Just makes it hard to wake up and be ready to go early in the morning.  But I have pepper spray now!

Tired Run with Coach Amy.  2 min WU, 4 miles on tired legs, 2 min CD. TREADMILL

8:50 WU, 8:15, 8:12, 8:13, 8:09, 8:11 CD

Added almost another 2 miles at 8:23 and 7:39.

Felt really good!  Strong.  TOTAL: 50:38 with an 8:11 AVG

TIME TRIAL with Coach Amy.  .5 WU, 5 min afayc, .5 CD

8:49 WU, 6:51 5 min afayc, 8:33 CD.

I ran another .84 miles at an 8:42 pace to make it back home.

TOTAL: 8:11 AVG, 21:26 minutes

Easy Run. 2 min WU, 4 miles, 2 min CD.

9:12 WU, 8:50, 8:40, 8:38, 8:34, 8:56 CD

TOTAL: 8:43 AVG, 39:13 time

5 mile Tired Run.   2 min WU, 5 miles, 2 min CD. Treadmill.

10:00 WU, 8:40, 8:35, 8:36, 7:58, 7:41, 8:15 CD

TOTAL: 8:22 Avg  45:29

Speed Repeats.  1 mile WU, Run 1 minute then recover 1 minute x7, 2 mile CD.  Treadmill.

8:56 WU

1 min at 7:46, 8:00 recover

1 min at 6:41, 8:17 recover

1 min at 7:00, 8:20 recover

1 min at 7:07, 8:24 recover

1 min at 7:20, 8:39 recover

1 min at 7:19, 8:38 recover

1 min at 7:14, 8:29 recover

8:45 CD

TOTAL: 8:19 AVG, 31:41 min

Easy Run.  WU 2 min, 3 mile run, CD 2 min.  Treadmill.

9:58 WU, 8:40, 8:26, 8:17, 8:25 CD

TOTAL:  29:23 minutes, 8:33 AVG

Feeling tired.  With the move catching up to me and my period starting in a few days, and not sleeping well, my body is fatigued.

2 min WU, 10 mile run, 2 min CD. Outside.

9:12 WU, 8:46, 8:43, 8:27, 8:38, 8:24, 8:41, 8:35, 8:29, 8:44, 8:41, 9:12 CD

TOTAL: 1:30:08, 8:38 avg

Really enjoyed running thorugh Justin for the first time.  Really enjoyed the first 5 miles of this run going through the neighborhoods.  The last 5 miles were on 156.  Not as nice.

2 min WU, 8 miles, 2 min CD.  Treadmill.

11:10, 8:54, 8:46, 8:43, 8:33, 8:34, 8:36, 8:38, 8:29, 8:37

TOTAL: 8:39 Avg for 1:13:12

Took it easy and didn't try to force anything becaue I'm on day 2 of my period - my heaviest day.  But it was a pretty easy run and I felt good and strong throughout.

2 min WU, 4 mile run, 2 min CD.

9:10, 8:52, 8:36, 8:33, 8:14, 7:55 CDk then another .40 miles at 7:47

TOTAL: 41:20, 8:29 pace

My legs felt heavy and tired after a leg workout yesterday at the gym, being on my period, and my two longer runs the last few days.  So my 7:55 and 7:47 pace surprise me and make me happy and optimistic about me improving without realizing it.

Speed Repeats outside in Utah.  1 mile WU, 90 sec fast, 90 sec jog, 1 mile CD.

8:34 WU

6:28, 8:43

7:12, 10:05

8:36, 9:37 - this was uphill and so hard.

7:10, 7:51

7:14, 8:39

7:37, 8:26

8:40 CD

TOTAL: 35:38 at an 8:18 AVG

The third repeat was hard!  Going uphill in Utah after only being here less than a day was hard.  I had to stop twice after my speed works to catch my breath and get enough energy to keep going.

Easy Run.  2 min WU, 4 miles, 2 min CD.

8:23, 8:30, 8:32, 8:28, 8:31, 8:02

TOTAL: 38:02 at 8:29 AVG

Outside in Salt Lake, windy, hilly.

Run.  2 min WU, 10 miles easy, 2 min CD.

9:59 WU, 9:30, 8:47, 8:47, 8:28, 8:44, 8:32, 8:30, 8:37, 8:26, 8:28, 8:55 CD

TOTAL: 90:48, 8:43 AVG pace

In American Fork.  Felt a little weak this morning, probably just from traveling and not being in my normal routine.  So I amde sure to not push myself today.  It was a beautiful run up to Highland and on the Murdock Canal Trail.

Tired Run in Ivins (St. George), UT.  2 min WU, 5 mile run, 2 min CD.

9:23 WU, 8:59, 7:50, 7:47, 8:30, 8:25, 7:48 CD, then another .59 miles at 7:19.

TOTAL: 49:49 at an 8:13 AVG