Here is the new plan. I am planning a week of running around Park City (and of course that includes eating at all of the delicious restaurants) for us to do together and all of you reading this right now are required to come. No questions asked. You actually have to come.
Dynamic running drills before each run and lots of stretching and foam rolling after each run.
Monday: 9 miles. First 2 miles at 8:30 pace, 3rd mile at 8:00, miles 4-8 at 7:24 and the last mile in 6:25.
Tuesday: 40 minute run at an 8:30 pace.
Wednesday: 8 miles with an interval workout. 8:15 warm-up pace with 8 x 1 minute fast intervals (6:10 pace) with 1 minute recovery in between. 8:15 pace cool-down.
Thursday: 5 miles with jogging stroller at a 8:14 pace in the A.M. and form drills in the afternoon with my running coach.
Friday: 7 miles at a 8:19 pace.
Saturday:
The last few weeks I have loved running but I hadn’t felt really motivated to train hard (does that make sense?) I wasn’t putting that much energy into it and just kind of doing my workouts half-heartedly.
Between working with my coach this past weekend and watching the race yesterday my motivation to work super hard at running is back and stronger than ever. I am kind of excited about this.
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How did your long run go this week?
How has your running/training motivation been lately?
Favorite season for running?
-Fall is definitely mine.
68 comments
Lauren @ Love Is The Point
Looks so breathtakingly beautiful! So sad that I live 1892587 miles away, and couldn’t keep up with you (or run 1/10th as far) to save my life! Otherwise, your plan sounds perfect!
Michelle @ Running More Than Errands
That’s a beautiful place to run! I don’t know what my favorite season to run is yet since I just started running a couple months ago…but I can tell you my LEAST favorite is definitely summer! :)
Sara @ LovingOnTheRun
My long run went GREAT! I did it on a treadmill but I got progressively faster and did a 16 mile PR! Really helps boost your confidence! I love love love fall – it is my favorite time for running I just wish it lasted longer! We only get about 1-2 months of fall at most and then it is snowing and crazy nasty weather!
Leigha @ Minougirl
Fall is definitely the best running season. Crisp air, pretty scenery!
Jill C.
Fall is the best season, without a doubt! I have lacked motivation, but that’s mainly due to being sick. I’m hopeful that now that I’m on the mend, I’ll get back out there and kill my training!
Marie
I wish I was as fast as you! I ran a PR 5K in place of my long run today to mix it up and I am beyond stoked at 21:51, but you are so speedy! You’re great motivation, especially when you post your workouts for the week!
My motivation has been above average only because I want to get faster :)
I love running in the early mornings of summer. I hate getting up early to beat the beat but I love running then, weird.
You running pictures are awesome, looks so pretty there!
HollieisFueledByLOLZ
There have been a few weeks that I’ve honestly just felt like I’m going through the motions. I haven’t hated running but haven’t had the excitement either. I’m glad to hear this week went for you.
My long run was a 20 miler. God knows I was not prepared for it in the Texas heat and pretty sure I saw the light today. HA.
Lauren
If there is any season to start being motivated, it’s definitely fall! Whenever this season rolls around, I just want to get outside more and more. It’s so beautiful and perfect temperatures! There’s even a specific smell in the air!
susan
If I were 100x faster and lived close by, I would totally be on board with your Park City plan.
Can’t wait to see your sub-3 post. I know it’s coming!!
Brittney @teaberrytrails
Glad to hear I’m not the only one! I have been running, but just found my motivation to get back into actually training! After two injuries and catching the ‘sickness’ I think I’m finally back! Feels so good! Not to mention, I finally just decided to run my first marathon next March AND my old high school coach is willing to help me! Excited doesn’t even begin to describe my feeling! Go get ’em girl! You are doing awesome!
Katie @ thepoolto26.2
Your photos are absolutely beautiful! Park City looks so pretty, I can’t wait to visit someday.
My long run went really well this week. It was a 15 miler and I was happy just to finish it (that’s the farthest I have ever ran before).
I haven’t been super motivated to run, partly because it has been so hot here. Once I am out running, it feels great and I remember why I love it so much.
I’m training for my first marathon and I’ve only been running for 6 months, so I’ve never ran in the fall/ winter. But I really liked running in the spring and I’d imagine I would like fall running as well. I’m over the hot summer miles!
Amy @ Run Mom Run
I NEED more running motivation! Share it with me please! I’ve been just goign through the motions and getting lackluster results. I need to find my groove!
Erica
I WILL BE THERE!
Love the pictures of you running. My long run was oddly speedy. I wanted a casual easy breathing long run. Told myself to just fall into the rhythm my body set and look at the watch at the end. Surprised, but happy to think that is where my body naturally ran at yesterday.
Rachel@curious runner girl
Awesome week of training, you are a machine! My long run this week was 30km, (about 18 miles) and it was pretty good actually. My fave season to run is spring. I think I could always do with more motivation!
Michelle @ A Healthy Mrs
Fall is definitely the best running season — nice cool temperatures & beautiful scenery to look at while you run. There’s nothing better than seeing all of the leaves changing color!
Jen @ milesandblessings
That looks like such a pretty place to run!!! My motivation and training has been going sooo good!!! I don’t have a coach (REALLY wish I did) but I have been folllowing some training plans and a pace chart from a coach. I have been super motivated…but I am getting tired for sure and ready to taper…although come taper time I will want to run more!
I did my 20 miler Friday at a 7:46 pace. My marathon goal is 3:15
Nicole
I love running in early fall! It’s cool but not too cold and it feels great to not sweat my body weight.
Jen
I’d be there if I lived anywhere near you!
1. I’m training for a marathon in January, so my long run this week was only 8 miles. Set a speed record for myself, though!
2. Motivation has been low because of the brutal Charleston heat, but it’s on the way up again since I’m about to start training. :)
3. Fall, favorite season for running and everything else, hands down.
Missy
Great job with your running this past week! My long run was only 6 miles this week but it was pretty good. I am doing the run/walk method (4:1) and it’s perfect for me. I love having a walk break, it really helps my legs to recover.
HilJo
Fall is my favorite season to run! Sadly I missed it last year (6 months off ALL EXERCISE) for what we thought was a pelvic stress fracture…but just a few weeks ago (in the midst of my marathon training for my first ever!) the same old pain came back with hamstring tightness added…meaning, it probably was not a stress fracture. :( I am afraid it is something like a tear or “hernia”. So that has smashed my motivation. I was on track too. My 17 miler today was more like 34 half mile repeats with stops to stretch in between. Id say that is writing on the wall.
Anne
I am right with ya! I have been enjoying my runs, but have not been feeling the motivation for my race next weekend.
That was until a great longer run today, and now I can’t wait!
Mallory
Fall is definitely my favorite running season as well. The breeze just feels so good! My running motivation continues to be my #runforBoston streak that I’ve been doing since the day of the marathon this year. I’m looking to increase my base so I can start training for a goal race. Just trying to decide if that will be a half or a full.
Jenelle
Go Janae!!! You rock.
Allie
I’ve been having the same issues with running motivation! Since I live in Salt Lake, maybe Park City would be just the change of pace I need to love it again :) i ran a 10K in Heber and it was so beautiful!
Courtney
My motivation this week was nonexistent. I ran an Olympic distance triathlon on Sunday and didn’t rest enough afterwards before jumping back into training, which resulted in me taking more time off than I should have. But I registered for a half Ironman this past week, so back on the training wagon at 6am tomorrow!
Runner Girl Eats
That is a killer running location!! I have been super excited to train lately. I am loving the runs and can’t wait for the weather to cool down so that I can really get into Fall running :)
Jessica R @ fromthekitchentotheroad
I LOVE fall running! It is a nice break from the oppressive heat and not too cold yet. My training mojo is slowly returning. I have been really out of it this summer but am looking forward to working on my pace the next couple of weeks. I have PRs to break!
Liz @ The Girl on Fire Now
You are insane – your pace is phenomenal. Your easy runs are my goal pace!
Sara
That first picture looks like it should be in a magazine!! My same old running routes have been mentally killing me lately, but I am kind of obsessive about planning out runs near restrooms haha.
Rachel @ Undercover Diva: A Sitcom
My long run this week was amazing. Let’s hope tomorrow’s long run goes just as well! My training motivation has been great lately. I placed 4th in my age group at a 5k yesterday (bummed I didn’t get a medal, but next time!) I love running in the fall because it smells so nice and the weather is cooler so I don’t have to get up before dawn to run!
MILF Runner
Love the photo of you running beside the trees. Beautiful!
Laura @ Live, Run Sparkle
I know what you mean about losing your running motivation, I lost mine earlier this summer and I recently got it back and it feels great. We ran 10km this afternoon along the seawall in downtown Vancouver and the first 8km were great for me but the last 2km was tough mentally. You are my running idol logging so many miles every week.
Keep up the great work!! :)
Cami
I would totally come run in Park City with you. That would be a blast! I love the pictures. What a beautiful place to run.
Jenny
The photos are lovely! :)
Get after it, girl – that sub 3 will be yours!
Kristen
Wow! I would LOVE to come and run in Park City! Definitely an upgrade from Indiana! :) I had a FANTASTIC long run on Saturday…13.11 miles in 1:57:23! My personal best! The best part was miles 8-13 were the fastest! Starting at mile 8, I did 1-minute surges at a 5k pace, then an easy 5 minute run. I did this 8 times and I actually loved it. It felt good to really stretch my legs. Since my favorite running season is fall, the weather was perfect for a long run…44 degrees, sun just coming up, and a few leaves already on the ground! :)
Jennifer @ Every Joyful Step
My long run was slowwwwww…I can tell my legs are still recovering from the relay I did last week. But it was a beautiful weekend where I live, so I enjoyed running slow and taking in the scenery.
Summer or fall are my favorite running seasons…I live in the mountains, so the summer here is not too hot…it’s usually perfect…unless it rains everyday like it did this summer. Then it’s just…annoying. ha
Heather @fitncookies
My long run was done on Thursday but it was great! I did 6 yesterday that felt awesome, too! I love fall for running. I love knowing I won’t die after work running!
Nikki @ Will Run For Pizza
Right NOW – fall! – is my favorite time to run! And I’m STUCK ON THE COUCH because I just had to have surgery on Wednesday! :( It’s been days and I’m going CrAzY! I mean, I’m glad I’m not at WORK, but I’d like to be working OUT! ;)
Jamie
Park City! Love it there. Deer Valley too. Every done their fireside dining? They give you a fireplace-melted piece of cheese and then send you to the toppings bar. It’s awesome.
Erica @ Love the Leap
I had a really awesome 12 miler yesterday morning :) the weather was perfect and I was totally able to just zone out and enjoy it.
crystal@TheFastFitRunner
My long run was a pile of poo this week. I almost got sick about 2/3 in, so the last few miles were horrendous. I guess it was too hot for me, what can ya do?
Love your pictures, they remind me of “Rave Runs” in Runners World
Abby
Park City is my absolute favorite place to run in the world :). Since moving from there, my heart aches for it daily! Luckily we are visiting UT right now and I’ve had the chance to get some running in up there! ENJOY! IF you get the chance and are up for some trail running, you have to check out the Mid Mountain Trail. It’s an 18 mile loop, but of course you can run as much of it as you want. The views are breathtaking! If you need or want a running buddy I’d love to join you! :)
My longest runs right now are around 12-13 miles, doing Santa Barbara half marathon in November. My favorite distance right now!
Loving your running plan… it’s motivating me! :)
Abby
Andrea
Park City is a fantastic place to run! We live in Evanston (7000 ft elevation, ew!) and often go down to PC to run on the rail trail. That’s what we did yesterday, actually. Then we went to Cafe Rio. It was a great day.
Courtney W
Fall is by far the best time for running! Just being able to run in cooler temperatures has been motivation for me :)
Julie @ RDelicious Kitchen
i don’t know if this is a weird question .. but who takes pictures of you running?
The Hungry Runner Girl
Just whoever I am running with! My coach took these!
Luv What You Do
I had to do my long run on the treadmill today. Total bummer but I thought of you because I know that you’ve done way longer runs in one place before : )
Robyn
I did my long run on Friday (our day of rest here)- 15km outside. It flipped between good and loong and lonely. But I did it!
Nicole
Ran 8 hilly miles on saturday and man do my hips feel it today! Fall is my favorite time to run too, can’t wait for the colorful leaves on my trail runs!
Laura
I’m in Utah…what time should we meet for our PC run??
I truly love fall but it loses major points due to ushering in winter. Blah!
Summer wins because of swimming and water fun!
Amy @ Run Write Hike
I am 5 weeks from my marathon and freaking out that I did not get a long run in this weekend. I am in Boulder and we have had a ton of floods, closing all parks and trails. I am going to try to run on a country(ish) road tomorrow morning to at least get something long in.
Hali
I am on a (crossing my fingers!!! SHORT) running break per my doc. But I soaked up as much reading on running as possible this weekend :-) My motivation is still high because my first marathon is NEXT MONTH and I can finally taste it! I love to run in the fall as well.
Runningwithscissors
Fall running is my absolute favorite. The crisp air makes it so refreshing.
I ran a half this weekend and PR’d by 3:14!!!! I decided to forego a full this fall in an attempt to PR in a half as my former PR was 1:48:12 (2 years ago). Ever since then I had been stuck around 1:53. Yesterday my hard work finally paid off, I ran 1:44:58!
Karen @karenlovestorun
I’ve always wanted to run out west, it looks so beautiful…enjoy!
My long run this weekend was a half marathon! We rocked it and met our goal…awesome feeling.
My favorite season for everything is Fall…I love it!
Karen @karenlovestorun
Gabrielle
This morning I did my long run, 30 km. It went surprisingly well, my legs were feeling fresh until the end. Yeah!
Janae, you are awesome! How does it feel to be that fast????
My marathon goal is sub 5 . (Any other slow runners out there? Sometimes I feel so embarassed…)
I love spring, summer, fall and winter running. Each season has its own unique charme.
Christie
I was so excited to get to meet you this weekend. When I show up in PC to run with you… don’t be too freaked out :) :) Have a fabulous week girl! xo
Jackie
I’m so glad your motivation is back!
Ashley @ Eat Run Live Happy
I got hurt on my long run :/ But I’ll be back at it soon!
Fall is definitely my favorite! I’m so excited for everything!
char eats greens
I think my motivation has been there but the time to put it in AND the way my hip flexor is feeling lately isn’t there! I have a half coming up on Sunday I really wanted to PR, but I just don’t know what will happen!!
Allie
Midmorning Fall runs are my favorite! It’s cool enough to keep me happy but not too cold where I feel the need to bitch! Awesome pictures! :)
Lora @ Crazy Running Girl
Those photos are SO beautiful!! Utah looks amazing!!
Carson
Gorgeous photos! No long run for me this week… tapering for a race this weekend that I am super pumped about!
Sarah G.
My long run was pretty short this week (my training is in 4 week cycles where I build for 3 and then have a “rest week” of low mileage) so I did 6.5 miles along the beach in Avalon, NJ and it was pure. freaking. bliss.
Absolutely LOVE fall and running on the beach in 55 degree weather was so perfect!! Bring on the cool weather!
Nicole @Pink Elephant on Parade
My long run went amazing. I think it’s safe to say that not being covered in a slick disgusting layer of sweat has reinvigorated my desire to get faster and stronger. And the cool crisp temperatures make me want pie.
Taylor @ Single-tracked Mind
I LOVE summer!! My best run was a long trail run this weekend.
Nicole
My long run went well….it was only 8.5 miles, but everything felt good. Might have helped that I was on a treadmill over looking the marina (thanks to a friend who has a membership at a super cool gym!)
Training enthusiasm ebbs and flows. Lately, I’ve been amped to do more/better – especially after that 8.5 mile run. I loved the “after” feeling so much though….the soaked shirt, the accomplished feeling….aaahhh! Why can’t work be over so I can go run?? :)
I love the fall, too! Either that, or early spring (March/April). Cool/crisp mornings are the best!
niki
Fall is my favorite too! Running along the river while the leaves crunch! Makes it totally worth it!
*http://expertbrand.com- is where I’ve been getting great new running gear for fall!
MrsHap
I actually live in Park City but could never keep up with you. Perhaps I’ll run into you at a trailhead. :)