Happy trails

Law day 5K

15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,USA

Member Since:

Apr 28, 2009

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

Marathon PR 2:47:06 CIM 2011

Half marathon wins 1:18 Provo City Half marathon

1:22 Moab Half Marathon 2009, Big Lake half marathon,1:22 New Hampshire, 2006

5K PR 17:07 San Jose Turkey Trot 2010

1st Place overall female in the Pacific Association USATF short road race series 2008

Represented the US in the Nairobi, Kenya Marathon, Greatest Race on Earth Series

Short-Term Running Goals:

Run a 2:45 in the marathon, break 17 minutes in the 5K, and break 1:18 in the half marathon

Long-Term Running Goals:

Some day I really really really want to run in the olympic trials for the marathon.

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
S. Grid Lifetime Miles:						23.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1983.82	121.45	85.23	134.25	2324.75

Sat, Jan 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Mon, Jan 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

Tue, Jan 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Jan 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fri, Jan 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Jan 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.30	0.00	0.00	0.00	9.30

Sun, Jan 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Mon, Jan 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Tue, Jan 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Wed, Jan 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Comments

From Rob Murphy on Wed, Jan 12, 2011 at 15:02:14 from 205.127.70.66

You are a woman of few words this week.

Fri, Jan 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Sat, Jan 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Mon, Jan 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Tue, Jan 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Wed, Jan 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Thu, Jan 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Fri, Jan 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Jan 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Sun, Jan 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Mon, Jan 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Jan 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	3.00	7.00

5:45, 5:46, 5:53

Thu, Jan 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	3.00	0.00	0.00	5.00

3 miles: 6:26, 6:19, 6:13 + warm up and cool down.

Fri, Jan 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sat, Jan 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

Mon, Jan 31, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Feb 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	3.00	8.00

5:52 mile, 4:37 for 4 laps indoor, 3:25 for 3 laps, 2:20 for 2 laps

Wed, Feb 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Thu, Feb 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Fri, Feb 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sat, Feb 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Mon, Feb 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Wed, Feb 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Feb 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Fri, Feb 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sat, Feb 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Sun, Feb 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Mon, Feb 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

Tue, Feb 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	3.00	6.00

5:59, 5:58, 6:00

Wed, Feb 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Thu, Feb 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

Fri, Feb 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sun, Feb 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

Mon, Feb 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Tue, Feb 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Wed, Feb 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Thu, Feb 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Fri, Feb 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Sat, Feb 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Sun, Feb 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Tue, Mar 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	1.00	6.00

Wed, Mar 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Thu, Mar 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Sat, Mar 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sun, Mar 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Mon, Mar 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Mar 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	0.00	0.00	3.50

Wed, Mar 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Mar 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Fri, Mar 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Mar 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Sun, Mar 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Mon, Mar 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Tue, Mar 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	3.00	7.00

3x1mile= 5:53, 5:46, 5:48

Wed, Mar 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Thu, Mar 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fri, Mar 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Sat, Mar 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Mon, Mar 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Mar 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	3.00	7.00

6x 800= 2:54, 2:51, 2:51, 2:47, 2:46, 2:46

Wed, Mar 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Mar 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Fri, Mar 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sat, Mar 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Mon, Mar 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Mar 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

3.5 miles at 6:05 pace

Wed, Mar 30, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Mar 31, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Fri, Apr 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sat, Apr 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Sun, Apr 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Mon, Apr 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Tue, Apr 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	3.00	7.00

6:03, 5:52, 5:48

Wed, Apr 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Apr 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Fri, Apr 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sat, Apr 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.27	0.00	0.00	0.00	10.27

Sun, Apr 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Mon, Apr 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Apr 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	3.75	7.75

2000=7:22, 1600=5:51, 1200= 4:22, 800=2:52, 400:1:25

Wed, Apr 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Apr 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fri, Apr 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sat, Apr 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Mon, Apr 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Apr 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	3.00	7.00

5:55, 5:50, 5:50

Wed, Apr 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

Thu, Apr 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sat, Apr 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Sun, Apr 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Mon, Apr 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Tue, Apr 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	3.00	7.00

5:53, 5:50, 5:50

Comments

From KristenL on Wed, Apr 27, 2011 at 12:16:53 from 24.76.204.21

Wow... nice run. I hope I don't embarrass you in saying your times and paces blow my mind. Your easy miles would be all-out efforts for me... seriously incredible.

Very cool that you got to represent your country abroad (the Greatest Race on Earth Series sounds neat!). Wishing you all the best with your marathon goals. :)

From ebates on Wed, Apr 27, 2011 at 12:21:56 from 128.187.97.4

Thanks KristenL. We all have ups and downs. My first half marathon was 1:40, so it's just steady efforts. I hope your injuries get better!

From KristenL on Fri, Apr 29, 2011 at 09:54:48 from 24.76.204.21

Soooo true that re ups and downs. Maybe there is hope for me yet since my first HM was a 1:49 and that was on 5 months of running... oh, if I could turn back time, I would have started with the 5K - lol! :)

Thanks for the well wishes. In the meantime, I'm running vicariously through you and others on this board. Cheers!

Sun, May 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Mon, May 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, May 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Wed, May 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, May 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fri, May 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, May 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Sun, May 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Mon, May 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, May 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	0.00	3.00	6.50

1x3= 6:03, 5:58, 5:54

Wed, May 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Thu, May 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	5.00	0.00	11.00

Sat, May 14, 2011

Race: Law day 5K (3.1 Miles) 00:18:48, Place overall: 2, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	0.00	3.10	6.60

Mon, May 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, May 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	3.00	7.00

3x1= 5:54, 5:51, 5:51

Wed, May 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Thu, May 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	3.50	0.00	9.00

Fri, May 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, May 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	4.00	0.00	0.00	18.00

10 miles at 7 min pace, 4 miles at 6:45 pace, and the rest around 7:30

Mon, May 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Tue, May 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	3.00	8.00

6x 800meters= 2:52, 2:50. 2:46, 2:44, 2:47, 2:44

Wed, May 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, May 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	5.00	10.00

5x1mile 5:55, 5:53, 5:48, 5:59, 5:55 with 400 jog between warm up and cool down.

Comments

From MichelleL on Sun, May 29, 2011 at 11:58:18 from 67.41.230.92

So glad you came out. So much better to work with people, esp on a hard workout.

Fri, May 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, May 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Sun, May 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Mon, May 30, 2011

Race: marin 10k (6.2 Miles) 00:36:57, Place overall: 11, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	6.20	10.20

A new PR in a headwind-- almost the whole way. 6 seconds off my best time! 5:50, 6:00, 5:51, 5:50, 6:00, 6:11 were the mile splits

Comments

From c h a d on Tue, May 31, 2011 at 14:31:54 from 166.70.238.194

Nice work Em! Great race.

Tue, May 31, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Wed, Jun 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Thu, Jun 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Fri, Jun 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Jun 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sun, Jun 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

Mon, Jun 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Tue, Jun 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Wed, Jun 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	4.00	8.00

4x 1 mile= 5:47, 5:45, 5:43, 5:39 fun fun!

Thu, Jun 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Fri, Jun 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sat, Jun 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Sun, Jun 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Mon, Jun 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Tue, Jun 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	4.00	8.00

4x 1 mile= 5:37, 5:36, 5:40, 5:50

Comments

From Steve Piccolo on Tue, Jun 14, 2011 at 15:21:32 from 155.101.146.112

Great splits!

From ebates on Tue, Jun 14, 2011 at 15:34:47 from 128.187.97.4

thanks.. unfortunately slowed down instead of sped up, but oh well. how's it going Pic?

From Steve Piccolo on Tue, Jun 14, 2011 at 15:45:49 from 155.101.146.112

Going well. I finally am getting my mileage up. I was finishing my dissertation, etc. and that took priority over running for awhile. Now I'm in a post-doc at the Huntsman Cancer Institute.

I'm planning to run St. George this year. What's your plan for your next big race?

From ebates on Tue, Jun 14, 2011 at 15:49:15 from 128.187.97.4

Congrats on your PhD! That's the longest marathon. St. George is fun. Good luck in training!

As for me, I'm probably going to do Chicago... Oct. 9.

Wed, Jun 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Thu, Jun 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	6.00	0.00	6.00

plus bike

Fri, Jun 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

Sat, Jun 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

Sun, Jun 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Mon, Jun 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Tue, Jun 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	3.00	11.00

5:43, 5:45, 5:46

Wed, Jun 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Jun 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Wed, Jun 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Jun 30, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	3.00	0.00	12.00

3 miles were 6:17 ish pace

Fri, Jul 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Jul 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Tue, Jul 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Wed, Jul 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	3.50	9.00

5:42, 5:43, 5:45, miles and 1:22, 1:20 400s

Comments

From runningafterbabies on Wed, Jul 06, 2011 at 12:19:47 from 71.195.219.247

Emily! You are running sharp and strong. What are you currently training for? When I'm healthy (and faster) I'd love to run with you again.

From ebates on Wed, Jul 06, 2011 at 12:29:31 from 128.187.97.4

Are you Melody? I'd love to run with you again too. Sorry to hear you're injured. That's so tough. Do you have a good Dr/physical therapist?

Thu, Jul 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Fri, Jul 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Jul 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.10	0.00	0.00	0.00	14.10

Comments

From MCKENZIE on Sat, Jul 09, 2011 at 17:48:57 from 67.2.63.22

Emily, you blog about as well as I do! haha

I'm sure you had a wonderful 14 miler with great cnversation and beautiful scenery. :)

You will need to recruit Holly for speed workouts and I will just run behind you guys, like I always do. If you ever need company we are always out at 5!

Sun, Jul 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Mon, Jul 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Tue, Jul 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	4.00	8.50

5:39, 5:40, 5:42, 5:45

Comments

From allie on Fri, Jul 15, 2011 at 16:23:02 from 24.10.191.18

great splits. are you planning on a fall marathon? CIM again?

From ebates on Fri, Jul 15, 2011 at 16:24:35 from 128.187.97.4

Hey Allie,

I'm thinking Chicago, but haven't signed up yet. Would you want to do 14-16 miles with me tomorrow a.m.?

From allie on Fri, Jul 15, 2011 at 16:30:34 from 24.10.191.18

i am actually running draper days tomorrow morning, but i would for sure want to get together for a run sometime. maybe next weekend?

From ebates on Fri, Jul 15, 2011 at 16:33:34 from 128.187.97.4

let's keep in touch. i might be out of town next weekend, but if not, i'll touch base with you.

From allie on Fri, Jul 15, 2011 at 16:40:39 from 24.10.191.18

sounds great. thanks!

From MichelleL on Mon, Jul 18, 2011 at 23:24:39 from 67.41.166.198

Nice repeats!

Wed, Jul 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Thu, Jul 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fri, Jul 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Jul 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	0.00	0.00	16.00

Mon, Jul 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Jul 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	4.00	8.00

5:42, 5:42, 5:45, 5:59... oops

Wed, Jul 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Jul 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Fri, Jul 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Jul 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Sun, Jul 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Mon, Jul 25, 2011

Race: Deseret News 10K (6.2 Miles) 00:35:37, Place overall: 2, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	6.20	10.20

5:06, 5:16, 5:47, 5:45, 5:54, 7:45 until end (1.2 miles)

Comments

From julieesplin on Mon, Jul 25, 2011 at 12:46:36 from 75.169.174.107

Way to bring home the money! Congratulations.

From ebates on Mon, Jul 25, 2011 at 12:58:28 from 97.117.120.186

Thanks!

From emruns on Mon, Jul 25, 2011 at 13:07:49 from 76.27.114.171

Great race today! You ran tough! I'm excited to train with you.

From Burt on Mon, Jul 25, 2011 at 15:20:05 from 206.19.214.144

Very fast. Great job.

From allie on Mon, Jul 25, 2011 at 15:59:27 from 24.10.191.18

way to go! very strong race today. great time and congrats on the 2nd place finish!

From Kelli on Mon, Jul 25, 2011 at 19:49:38 from 71.219.99.3

It was nice to meet you today!!! Great race and congratulations on the 2nd place!

From catherine on Mon, Jul 25, 2011 at 22:18:15 from 98.202.112.51

Great job!

From Steve Piccolo on Mon, Jul 25, 2011 at 23:17:00 from 67.2.46.110

Nice job, Emily! That's a great race.

P.S. I was going to ask you about your mile repeats. I want to start doing some. How much rest do you usually have between them?

From ebates on Tue, Jul 26, 2011 at 00:38:20 from 97.117.120.186

Thanks everyone! Nice to meet you too Kelli. @ Steve-- I just jog one lap between mile repeats. When I was first trying to get them faster, I jogged 2 and then brought it down again at Ed Eyestone's suggestion.

Tue, Jul 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	0.00	2.00

Wed, Jul 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Jul 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	5.00	0.00	12.00

5 miles at 6:20

Sun, Jul 31, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Mon, Aug 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

Tue, Aug 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Wed, Aug 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Aug 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Fri, Aug 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Sun, Aug 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Mon, Aug 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

Tue, Aug 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Wed, Aug 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Aug 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fri, Aug 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sat, Aug 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

7:10ave pace

Sun, Aug 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

7:10 pace

Mon, Aug 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Aug 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Wed, Aug 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	4.00	8.00

8x800= 2:48, 2:43, 2:45, 2:44, 2:45, 2:45, 2:46, 2:46

Thu, Aug 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Fri, Aug 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Sat, Aug 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
21.50	0.00	0.00	0.00	21.50

7:25 average pace

Mon, Aug 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Aug 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	3.00	10.00

4x 1200= 4:12, 4:14, 4:15, 4:16

Wed, Aug 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	0.00	2.00

Thu, Aug 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	5.00	0.00	9.50

3 miles continuous: 5:57, 6:05, 6:06 one lap jog 6:06, 6:08

Fri, Aug 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Aug 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
22.00	0.00	0.00	0.00	22.00

7:36 average

Sun, Aug 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Mon, Aug 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Tue, Aug 30, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	4.50	9.50

6X 1000= 3:23, 3:31, 3:24, 3:27, 3:30, 3:30

Wed, Aug 31, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Sep 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	6.00	0.00	0.00	9.00

6=38 something

Fri, Sep 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Sep 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
22.25	0.00	0.00	0.00	22.25

ave 7:20 total time 2:43

Sun, Sep 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Mon, Sep 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Tue, Sep 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	0.00	4.00	7.50

8x800= 2:50, 2:44, 2:43, 2:44, 2:44, 2:45, 2:44, 2:50

Wed, Sep 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Sep 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	5.00	0.00	8.00

5 miles average 6:13

Fri, Sep 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Sat, Sep 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sun, Sep 11, 2011

Race: Buffalo (10 Miles) 01:02:18, Place overall: 2, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	10.00	0.00	14.00

Mon, Sep 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Tue, Sep 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	4.00	9.00

4x 1 mile= 5:43, 5:43, 5:42, 5:49. 1 lap jog rest between

Comments

From allie on Tue, Sep 13, 2011 at 12:09:01 from 161.38.218.168

nice workout, emily.

From ebates on Tue, Sep 13, 2011 at 12:12:49 from 128.187.97.6

Thanks Allie. I decided to skip out on Chicago, my race over the weekend showed me I'm not fit enough yet--but am going to work for CIM again. Interested in joining long runs?

From allie on Tue, Sep 13, 2011 at 12:14:33 from 161.38.218.168

yes, that would be great. i'm planning on CIM again as well. i'm running TOU this weekend, so i won't be doing any long runs for two weeks or so, but then i should be right back into training.

From ebates on Tue, Sep 13, 2011 at 12:16:25 from 128.187.97.6

great, let's get in touch when you're ready. good luck on your marathon this weekend!

From Andrea on Tue, Sep 13, 2011 at 12:30:16 from 72.37.171.52

Hi Emily - just found your blog. I'm probably going for the OTQ this fall as well. Would you be interested in doing some workouts/runs together?

From ebates on Tue, Sep 13, 2011 at 12:32:56 from 128.187.97.6

Yes-- Would love to. Send me an email on reg. email eabates@gmail.com to coordinate.

From runningafterbabies on Tue, Sep 13, 2011 at 17:12:40 from 71.195.219.247

Great workout, Emily! I'm sure you are going to get your OTQ in December.

Wed, Sep 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Sep 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	6.00	0.00	11.00

6 miles at 6:23 average

Fri, Sep 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Sat, Sep 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.50	0.00	0.00	0.00	17.50

ave 7:12 loop up to 11th ave from starbucks.

Sun, Sep 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Tue, Sep 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	4.00	9.00

8x 800= 2:47, 2:47, 2:48, 2:48, 2:43, 2:46, 2:48, 2:50

Wed, Sep 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Sep 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	5.00	0.00	8.00

5 miles= 30:56 tempo.

Fri, Sep 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Sep 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	3.00	0.00	0.00	21.00

awesome workout with Andrea this a.m.- 12 hilly miles with an average of 6:51 and then 3 miles at marathon pace 6:20, 6:14, 6:25 at liberty park. Then I went and did the dirty dash 10k--but not a race.

Comments

From Andrea on Sat, Sep 24, 2011 at 18:28:11 from 67.177.21.60

I can't believe you went! And the 10K! :)

From ebates on Sat, Sep 24, 2011 at 18:39:43 from 97.117.108.48

Thanks for pushing me! That was awesome!

From Jake K on Sat, Sep 24, 2011 at 21:50:20 from 67.177.21.60

Bonus points for dirty dashing post workout! :-)

Sun, Sep 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Mon, Sep 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Sep 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	4.00	8.50

4x1 mile = 5:45, 5:40, 5:44, 5:43

Wed, Sep 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Sep 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.75	0.00	6.00	0.00	9.75

tempo at liberty park: 6:14, 6:07, 6:11, 6:12,6:06, 6:14= 6:11 average, total of 37:08

Comments

From Kam on Thu, Sep 29, 2011 at 12:05:12 from 68.66.163.179

Nice workout, to say the least.

From ebates on Thu, Sep 29, 2011 at 12:14:47 from 128.187.97.6

thanks :-)

Fri, Sep 30, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Oct 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.50	2.00	0.00	0.00	16.50

all under 7 min mile, last two marathon pace

Sun, Oct 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Mon, Oct 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Tue, Oct 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	4.00	9.00

5x1200= 4:05, 4:10, 4:15, 4:16, 4:16

Wed, Oct 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Thu, Oct 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	5.00	0.00	9.00

5 miles continuous on the track 6:03, 6:02, 6:07, 6:07, 6:04

Fri, Oct 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Oct 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
21.50	0.00	0.00	0.00	21.50

6:55 pace

7:23, 7:05, 7:08, 7:03, 7:02, 7:08, 7:14, 7:08, 7:00, 6:56, 6:54, 6:46, 6:47, 6:45,6:47, 6:42,6:42, 6:42, 6:51, 6:29, 6:23

Sun, Oct 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Mon, Oct 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Tue, Oct 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	4.00	10.00

4x1 mile= 5:43, 5:39, 5:45, 5:45-- 1 lap between except the last- I did 2 laps between.

Wed, Oct 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Thu, Oct 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	9.00	0.00	0.00	11.00

9 mile ave= 6:14= 6:17, 6:15, 6:21, 6:18, 6:01, 6:09, 6:13,6:10,6:26

Comments

From Andrea on Thu, Oct 13, 2011 at 12:29:44 from 72.37.171.52

Nice tempo!

From ebates on Thu, Oct 13, 2011 at 12:32:22 from 128.187.97.6

Thanks Andrea-- I'm so impressed with your half! You're going to qualify for sure.

From allie on Thu, Oct 13, 2011 at 21:58:36 from 24.10.191.18

wow -- great run!

From ebates on Thu, Oct 13, 2011 at 23:43:23 from 69.169.146.80

Thanks Allie :)

From MCKENZIE on Thu, Oct 13, 2011 at 23:46:16 from 71.219.50.188

Hey~ it's been a while since I've seen you... Holly and I would love to meet you for a run sometime

From ebates on Fri, Oct 14, 2011 at 01:19:52 from 69.169.146.80

I'd love to run with you too! I'm living in Provo during the week and SLC during the weekends most of the time now--but am going down to maple canyon this weekend...

From runningafterbabies on Fri, Oct 14, 2011 at 13:25:28 from 71.195.219.247

Holy smokes, Emily! Great run.

Fri, Oct 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Oct 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

Sun, Oct 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Mon, Oct 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Tue, Oct 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	4.00	9.00

8x800= 2:47, 2:44, 2:45, 2:45, 2:41, 2:44, 2:45, 2:46

Wed, Oct 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Thu, Oct 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	5.00	0.00	9.00

5 miles continuous 6 min pace

Fri, Oct 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Sat, Oct 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.00	3.00	0.00	0.00	20.00

Sun, Oct 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Mon, Oct 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Tue, Oct 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	4.00	9.00

5x1200+1x400= 4:20, 4:08, 4:12, 4:13, 4:13, 79 sec for 400

Wed, Oct 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Thu, Oct 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	13.00	0.00	0.00	15.00

6:20, 6:16, 6:20, 6:14,6:12, 6:18, 6:20, 6:18, 6:22, 6:20, 6:21,6:25, 7?, 7?

Fri, Oct 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

Sat, Oct 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
22.00	0.00	0.00	0.00	22.00

Sun, Oct 30, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.00	9.50

Mon, Oct 31, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Nov 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	3.00	13.00

fatigue miles workout: 8 miles followed by 3x 1mile= 5:41, 5:45, 5:46 2 laps between and cool down home

Wed, Nov 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Nov 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	10.00	0.00	0.00	12.00

6:12, 6:20,6:26, 6:12, 6:13, 6:26, 6:19, 6:22, 6:29, 6:23 average 6:21 hard.

Comments

From runningafterbabies on Thu, Nov 03, 2011 at 22:00:04 from 71.195.219.247

Your training is going so well! That 2:45 is well within your grasp. I keep hoping I'll run into you in Provo one of these mornings - but you'd be too hard to catch even if I did catch a glipse of you.

From ebates on Thu, Nov 03, 2011 at 22:25:56 from 69.169.146.80

I'd love to run with you. How about tomorrow a.m.? Probably around 6:30 a.m.-we could meet at the corner of the football stadium.

From Jake K on Fri, Nov 04, 2011 at 10:14:43 from 155.100.226.53

Nice workout Emily. You are hitting these tempos really well!

From ebates on Fri, Nov 04, 2011 at 13:02:25 from 128.187.97.6

Thanks Jake- not as good as Andrea, but doing my best. :-)

From Jake K on Fri, Nov 04, 2011 at 13:04:06 from 155.100.226.53

They are all building blocks... plus you still have 4 weeks to go... you want to do you best running in California in december, not quite yet! :-)

Fri, Nov 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

Sat, Nov 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	10.00	0.00	0.00	20.00

4, 3, 2, 1 marathon pace miles with half mile jog between 6:22, 6:15, 6:17, 6:15, against head wind (hard) 6:13, 6:14,6:12, with tail wind 6:12, 6:15 (both-out & back), 6:12 (both-out & back) plus 1 mile warm up and 7.5 cool down or whatever to make it 20-only 5 miles of cooldown on my garmen- 8:04, 7:47, 7:36, 7:29, 7:31

Comments

From Jake K on Mon, Nov 07, 2011 at 10:34:03 from 155.100.226.53

Great workout, especially considering you weren't feeling 100%, and it was your 3rd harder day of the week.

Your fitness is there and I think you have a very good shot to get under 2:46! :-)

From ebates on Mon, Nov 07, 2011 at 12:07:06 from 128.187.97.6

Thanks Jake! You and Andrea were amazing.

Sun, Nov 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Mon, Nov 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

Tue, Nov 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	4.00	10.00

8x800=2:43, 2:43, 2:41, 2:42, 2:44, 2:44, 2:44, 2:45. I hope Yasso (sp?) is right

Comments

From Andrea on Tue, Nov 08, 2011 at 22:44:51 from 67.177.21.60

I hope Yasso is right too!!

Wed, Nov 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Nov 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	10.00	0.00	0.00	13.00

6:10, 6:19, 6:10, 6:11, 6:13, 6:28, 6:18, 6:14, 6:12, 6:16... stopped just after mile 6 (curvy slower mile) to say bye to pierre and then did miles 7-10 on the track.

Comments

From Jake K on Thu, Nov 10, 2011 at 12:45:13 from 155.100.226.53

Nice! You are right where you want to be. You can't "fake" your fitness on these long tempo efforts. I'm excited for you!

From ebates on Thu, Nov 10, 2011 at 12:50:53 from 128.187.97.6

Thanks Jake--I'm excited for you and Andrea too. I'm still not sure. It's harder than it should be and I did stop a couple of times :-(. I'm thinking 23 on Saturday with the last 3 closer to marathon pace hopefully. Does that sound good?

From Jake K on Thu, Nov 10, 2011 at 12:53:34 from 155.100.226.53

Yeah, that will probably be your last real long run, right? That is what I would do... its essentially the same thing I did 3 weeks out.

From ebates on Thu, Nov 10, 2011 at 12:55:33 from 128.187.97.6

Yes, last long run. OK--cool. That is the plan.

From Andrea on Thu, Nov 10, 2011 at 15:41:46 from 72.37.244.100

Great workout Emily. It probably felt hard because you are at your hardest training point right now and have been putting in some solid efforts. And you were running faster than marathon pace! :)

From ebates on Thu, Nov 10, 2011 at 19:43:08 from 69.169.146.80

Thanks Andrea. You're going to rock it for sure. You and Jake both. I'm so excited for you!

Fri, Nov 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Sat, Nov 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
23.50	0.00	0.00	0.00	23.50

7:43, 7:04, 7:11, 7:15, 7:05, 7:09, 7:03, 7:01,6:59, 6:59,6:51,6:52,6:45, 7:01, 7:14, 7:21, 7:31, 7:19, 7:15, 6:43, 6:37,6:28, 6:19 = 2:40 total = ave 7:02 pace= total, felt great-- not tired at the end. also note that there was a strong head wind for first half, snowing most of the time. w Devra.

Comments

From Jake K on Sun, Nov 13, 2011 at 09:44:18 from 67.177.21.60

Nice run Emily!

I just looked at your mileage over the last couple months, but more specifically over the last 6 weeks or so since you have ramped it up. I think 60-65, then 45-50, then about 25 in the 6 days leading up to the race is perfect. On a percentage basis, its pretty much the same thing that Andrea and I are doing. I maxed out w/ about 6 weeks @ 140 miles, then cut back to 110 last week, just under 80 this week, and I'll run about 40 in the 6 days leading up to Philly. Andrea was hitting 75-85 mile weeks during her highest volume periods, then dropped to 67 last week and 55 this week. Since you have peaked at 70+ miles, I would think that as long as you are feeling strong, another 65 mile week is fine.

What do you have planned for your last couple workouts?

From ebates on Mon, Nov 14, 2011 at 12:24:55 from 128.187.97.6

Cool--thanks Jake. I'm not totally sure what I should do for this week and next. Last year, I raced a half marathon instead of the long run this last weekend, so I'm not sure how to do this week differently. Maybe 4x 1 mile at 5:40-5:45 Tues, 10 mile marathon pace on Thurs. and then Saturday 15 miles with 7-10 of it marathon pace... how does that sound?

From Jake K on Mon, Nov 14, 2011 at 14:32:39 from 155.100.226.53

I think the keys at this point are:

1) Stay sharp

2) Get in some marathon-paced running

3) Do workouts you are good and build confidence

I think the mile reps are good for accomplishing the first objective. Make sure the Thur/Sat combo isn't too much. 17-20 miles @ MP is quite a bit. If it were me, I'd keep the 10 mile tempo, then then for the Saturday run, just run 4-5 faster miles at the end of it.

Sun, Nov 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

Mon, Nov 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Tue, Nov 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	3.00	8.00

5:45, 5:40, 5:39 one lap rest between. feeling tired-decided to keep it at 3 to save for thurs.

Wed, Nov 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Thu, Nov 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	10.00	0.00	0.00	13.50

ave for the 10 was 6:16. don't have individual miles, but the curvy hilly one was 6:37-yuck. Most of the others were around 6:12. The first mile was 6:12, then hill=6:30. I finished the last 4 on the track and they were 6:11, 6:06, 6:11.6:08.

6:12, 6:37, 6:11, 6:11, 6:37, 6:11, 6:04, 6:10, 6:12, 6:05

Comments

From Fritz on Thu, Nov 17, 2011 at 22:54:24 from 67.182.226.25

Nice work. I am more likely than not also running CIM but won't contend for the OTQ like you. Good luck with your last weeks of training.

From ebates on Fri, Nov 18, 2011 at 00:20:11 from 69.169.146.80

Thanks-good luck to you too. Do you want to join us for a run on Saturday? We're planning 15 miles- around 7 min/mile or just below-finishing faster.

From Jake K on Fri, Nov 18, 2011 at 11:13:28 from 155.100.226.53

Great workout Emily. You are ready for this!

From Fritz on Fri, Nov 18, 2011 at 17:25:58 from 74.82.68.144

My office is now blocking this site due to "security concerns" and using my phone is a pain. Anyway, I was planning on a 20ish run tomorrow but maybe I could leave that for Sunday or just run longer. Where are you meeting and who's the crew?

Fri, Nov 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Nov 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	3.00	0.00	0.00	15.00

Started slow 7:39 first mile, got faster every mile until mile 12 and 13 at 6:20. Then last two back to 6:40 pace. total time for 15 miles= 1:42

Comments

From runningafterbabies on Mon, Nov 21, 2011 at 22:50:18 from 71.195.219.247

You are running so solid! Let me know when you want to go for a run again. I had a great time last week.

Mon, Nov 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Tue, Nov 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	4.00	0.00	0.00	8.00

6:05, 6:14, 6:11, 6:15 track had ice on it, so went to liberty park and did 4 continuous miles. starting to feel sick-- the mile paces prove it.

Wed, Nov 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

feeling slow and sick and awful. Hope this is gone next week!

Comments

From Andrea on Thu, Nov 24, 2011 at 12:37:16 from 96.32.4.123

Hope you feel better soon!

From Jake K on Thu, Nov 24, 2011 at 12:38:58 from 96.32.4.123

get it out of the way now!

From ebates on Thu, Nov 24, 2011 at 14:44:03 from 71.213.36.70

today is better-thanks Andrea and Jake

Thu, Nov 24, 2011

Race: City Creek turkey trot (3.73 Miles) 00:22:53, Place overall: 1, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	3.73	0.00	8.23

Comments

From Kelli on Fri, Nov 25, 2011 at 17:16:19 from 71.219.83.156

Great job on 1st place! Was the race long or is it not a 5k?

From ebates on Sat, Nov 26, 2011 at 13:16:37 from 71.213.36.70

It was a 6K- not a 5K, so about 3.75 miles.

From runningafterbabies on Sun, Nov 27, 2011 at 16:14:52 from 71.195.219.247

Nice job, em!

From allie on Mon, Nov 28, 2011 at 20:08:50 from 161.38.218.168

great job. nice sharpener for CIM. you are looking strong.

From ebates on Mon, Nov 28, 2011 at 21:12:38 from 69.169.146.80

Thanks-- How are you feeling Allie? It's coming up-- tapering is HARD!! makes my legs ache.

Fri, Nov 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Sat, Nov 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.65	3.00	0.00	0.00	11.65

started really slow to warm up-freezing outside. miles 7-10 were: 6:16, 6:05, 6:04 Feeling good again. average 7:12 pace

Mon, Nov 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

Tue, Nov 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	2.25	0.00	0.00	6.25

2.25 on track at 6:19 pace. felt easy. breathing easy. feeling good.

Wed, Nov 30, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

Comments

From Jake K on Wed, Nov 30, 2011 at 12:15:47 from 155.100.226.53

Weather is looking good for you this weekend. The crazy windstorm they are getting right now should be out of there by Friday.

I'm excited for you - when do you leave?

From ebates on Wed, Nov 30, 2011 at 12:57:36 from 128.187.97.6

Thanks Jake-- yep, hoping the wind will be gone by Sunday. I head out on Saturday a.m.-- trying to minimize chances that I'll be affected by any air-bug. And that way get to sleep in my bed on Friday night. :-) Getting excited/nervous.

From runningafterbabies on Thu, Dec 01, 2011 at 02:23:35 from 71.195.219.247

You are going to do so well! You are so ready for this. You can do it!!! If you are running a couple Friday I'll join you.

From ebates on Thu, Dec 01, 2011 at 19:01:06 from 128.187.97.6

Hi Melody! I'm not supposed to run at all tomorrow, but thanks for your well-wishing! I'll for sure plan to run with you when I get back.

Thu, Dec 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Comments

From Kam on Mon, Dec 12, 2011 at 11:06:32 from 174.23.201.253

It was nice to eat an omelett with you, and hear a firsthand account of your marathon.

From ebates on Mon, Dec 12, 2011 at 12:37:52 from 128.187.97.6

Nice to meet you too Kam-- hopefully will see you soon on a run.

Fri, Dec 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Sun, Dec 04, 2011

Race: California International Marathon (26.2 Miles) 02:47:07, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	26.20	0.00	0.00	27.20

OK-- so still bursting into tears occasionally. AND feel DUMB about that given that it is a PR, but-- I just thought I had this one for miles it felt like I did. I felt on top of the world at mile 18, 19, 20, 21, 22, and then I slowed down....further and further and couldn't keep up wth the people who passed me. I can't remember much of what I was thinking except that I looked at my watch at mile 22 and it was a 6:12 mile and I was tired and I slowed down. At the finish I was close to blacking out, dizzy, and became hypothermic quickly (body temp was 91, blood pressure was 92/50)

Here are my splits
6:20, 6: 20, 6:10, 6:26, 6:17, 6:14, 6:17, 6:12, 6:02, 1:22 at the half, 5:41 to make it 1:27 at 14 miles, 6:17, 6:18 (1:40:28), 6:14 (1:46:43), 6:15 (1:53:17), 6:11 (1:59), 6:19 (2:05:32), 6:16 (2:11:20), 6:12 (2:18:01)--this is where I let the pace group go, I remember thinking we were going to fast when I looked at my watch at 6:12--and probably that was where i lost it. i wish i had asked the pacer to slow down just 5 sec/mile so i could stay with them, but i couldn't stay somehow. i lost them somewhere between 22 and 23. then ashley and megan passed, but they were neg. splitting, going super super fast.
6:34 (2:24:36), 6:43:03 (2:31:19), 7:01:05 (2:38:20), 7:13:58 (2:45:33), finish = 2:47:04 by my watch, but it was officially 2:47:07
anyway-- that's the analysis.
I'm still so mad at myself-- so mad. keep crying. i told myself that tomorrow i'll be happy about it, but today i have to analyze. and let myself be disappointed. 2012 dream lost. One minute away in 2004. One minute away in 2012.
It was a perfect day-- all 6 of my friends made it. Only I didn't. Still plan to travel to Houston to cheer for the whole 13 from the Impala Racing team who made it over the last 2 years. AMAZING team.

Also want to document what I ate for the last 3 days-- maybe a glycogen/nutrition problem: working backwards: breakfast today: 4:50 a.m. for the 7 a.m. start: oatmeal, banana, half a power bar, Guava juice (thought about the fructose:glucose ratio-helping for absorption. dinner night before: spagetti maranara sauce w chicken-1.5 breasts, 5 pices of bread, prezles to snack most the day, turkey sandwich on wheat bread, some sweet potatoe with salt, for lunch, mid-morning snack: steel cut oats w banana, breakfast steel cut oats with raisins. (2 servings total if including mid morning snack and breakfast).

Day before that... foggy memory. Dinner was lemon pepper pasta, no sauce, and bread, lunch was what-- dont' remember right now. breakfast was wheat chex.

Comments

From seeaprilrun on Mon, Dec 05, 2011 at 02:18:45 from 68.103.253.134

Big hug. I am so proud that you went for it. I can't imagine the emotions. You are an amazing runner. It's not over yet! Treat yourself nice!

From MichelleL on Mon, Dec 05, 2011 at 07:07:30 from 1.36.88.178

Dang Emily, I have been waiting to see your attempt. You deserve to grieve--you have worked so hard, been through so much, and you were so close. Not sure, "no regrets" is appropriate, I personally have many regrets, but you have much to be proud of. You were so close, if only you had had a bit more luck on your side. Hugs from afar.

From Steve Piccolo on Mon, Dec 05, 2011 at 09:50:48 from 207.135.129.4

Sorry you didn't get your goal. But great run regardless! Your running is very impressive.

From Bonnie on Mon, Dec 05, 2011 at 10:10:07 from 64.119.33.134

Oh Emily ... I can't even imagine how you feel, your "so close" this time was such a big jump (compared to "so close" before). It it obvious that you are fit.

I think your perspective is admirable, congratulations to your team members.

Thinking of you ...

From jtshad on Mon, Dec 05, 2011 at 10:50:56 from 204.134.132.225

That is a great time and congrats on the PR. I know that it seems like a hollow consolation, but you ran a strong and courageous race and should be proud of even being up there trying for such a hard goal. You ran strong, but as we all know the marathon is a hard beast to conquer. Keep your head up and know that you were right there.

From Jake K on Mon, Dec 05, 2011 at 11:55:36 from 155.100.226.53

I don't even know what to say Emily. On one hand I want to tell you that you should still be happy with the PR and an incredible race... but I know as well as anyone that is hardly the constellation prize that you want at this point. Its going to hurt for a while. But that is what happens sometimes when you chase big dreams and really care about what you are doing. You came so close... I was absolutely heartbroken for you when I saw the results yesterday. I'm getting tears in my eyes right now as I type this because I know how bad you wanted this, and you were ready to do it.

I'm really glad we've gotten to know you this fall. Watching you and Andrea do some of those big workouts together was something that I really cherish about these last few months - the friendships forged through a common goal, working together, inspiring each other, motivating each other. You are an amazing runner and person - and 2:47 is still an awesome time - keep that big picture in mind over the next couple weeks.

From allie on Mon, Dec 05, 2011 at 13:09:43 from 161.38.218.168

i'm proud of you, emily. going for a big goal like that in the marathon is always a risk, but you went after it with courage and determination and you ran a very impressive race. i am sorry you fell short of your goal -- i know it is disappointing.

you are an incredible runner and i admire you for all the hard work you put in and the guts it took to chase that dream.

From runningafterbabies on Mon, Dec 05, 2011 at 13:59:18 from 71.195.219.247

I am so sorry it didn't happen for you yesterday. I was really really hoping it would be your day. You ran an incredible race - and I know it is so disappointing to come up just 1 minute short of your goal.

You are so talented and have a lot of determination, grit and courage.

Be sad for as long as you need to. It's ok to feel bummed about it, and don't ever feel like you have to justify yourself - even if it is a PR.

From ebates on Mon, Dec 05, 2011 at 14:50:50 from 128.187.97.6

Thanks all... I appreciate your support. I know I could have done it-- just have to figure out where I went wrong.

From josse on Tue, Dec 06, 2011 at 13:11:59 from 166.250.5.187

Oh man I am so sorry you were so close yet so far away:( that just stinks. I hope you come away with some happiness from this whole journey we call running and am not to hard on yourself. It is better to try than not try at all. You need to come run with us again:)

From Rachelle on Tue, Dec 06, 2011 at 14:53:16 from 159.212.71.199

Wow what an amazing performance. Congratulations on being able to perform at this level. Simply amazing and very inspiring to us new runners. Thank you for being an incredibly example.

From ebates on Fri, Dec 09, 2011 at 13:59:41 from 71.37.99.50

Thanks everyone. I'm starting to feel better. At least starting to think about the next race. That's a good sign. :-) I'm thinking Eugene or the Spring run-off. Something in early spring.I'm going to get that 2:45 time even if it's after the O. trials. Anyone in with me?

From allie on Fri, Dec 09, 2011 at 14:58:17 from 161.38.218.168

eugene! that is an excellent race and will be a great place to go for that 2:45.

i haven't figured out my schedule for next year yet, but i may very well be joining you...

From Jake K on Fri, Dec 09, 2011 at 15:48:24 from 155.100.226.53

Looking forward to the next race is the best therapy! :-) I've already made 10 different iterations of a 2012 schedule.

Come to Grandmas (Marathon) w/ us in the spring!

From Sasha Pachev on Fri, Dec 09, 2011 at 15:54:46 from 198.202.202.21

Congratulations/condolences on qualifying for a bummer. Few people realize it is an honor to be close enough to the standard that you can talk about the disappointment of missing it.

A good spring race could be Country Music marathon. You can fly to it from Provo.

From Andrea on Fri, Dec 09, 2011 at 16:02:21 from 72.37.171.52

I'm in, Emily! I have a feeling we'll have a good crew this spring. Let me know when you're getting back into running so we can do some runs together. I'm still interested in that Blue Iguana place you mentioned...

From ebates on Fri, Dec 09, 2011 at 17:12:01 from 71.37.99.50

I'll be back for a run next week-- let's plan on it. I've done Grandma's-- friendly people, but really variable weather. My year is was 80 degrees and 100% humidity. I was through with it after that.

From runningafterbabies on Fri, Dec 09, 2011 at 23:12:05 from 71.195.219.247

I'd love to join in some training runs with you. My goal won't be 245, more like break 3... But training with such talented runners like yourself would be an honor. Let me know when your up for an easy run in Provo.

From Burt on Sun, Dec 11, 2011 at 17:04:33 from 72.223.93.131

So sorry Emily. At least you got some of the best cliches that I've ever heard uttered from allie's mouth.

Mon, Dec 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Wed, Dec 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Fri, Dec 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

first day running felt normal again. :-)

Comments

From Rob Murphy on Fri, Dec 16, 2011 at 12:25:36 from 205.127.70.66

Any chance you're joining us tomorrow?

From ebates on Fri, Dec 16, 2011 at 12:27:47 from 128.187.97.6

planning on it :-). I might be rusty, but will love the company. 8 a.m. at the 30th south JRP?

From Rob Murphy on Fri, Dec 16, 2011 at 12:33:31 from 205.127.70.66

That's it. I'm feeling a little achy and creaky. Part of being 47 I guess. These longish runs are much easier in a group though. I'm more focused on the conversation than my aches and pains.

I'm trying to get one of my former runners to join us. Do you know Jon Kotter? He won Des News and St. George this year. He's in his last year of law school at BYU.

From ebates on Fri, Dec 16, 2011 at 12:35:44 from 128.187.97.6

No-- don't know him, but I would like to. I would like more people to run with down here.

Sat, Dec 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

7:03 average pace. felt great.

Sun, Dec 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Tue, Dec 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Wed, Dec 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Thu, Dec 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	6.00	0.00	10.00

6 miles on icy liberty park loop. 6:30s mostly, but the last 2 were 6:25 and 6:26. Way harder than it should have been to run that pace!

Fri, Dec 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Sat, Dec 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

7 min/mile pace about.

Sun, Dec 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Tue, Dec 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Comments

From Kam on Thu, Dec 29, 2011 at 01:24:38 from 174.23.235.184

Enjoying your succinct workout summaries.

Wed, Dec 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Thu, Dec 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	6.00	0.00	10.50

Fri, Dec 30, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

Sat, Dec 31, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

w maggie

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1983.82	121.45	85.23	134.25	2324.75

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):