Emily's training blog

January 2015

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Location:

Taylorsville,UT,

Member Since:

Sep 17, 2007

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

2 x Deseret News 10k winner

3 x All-American at BYU (back in the day)

10 x state champion in high school (way back in the day!)

3 x USA team member

Short-Term Running Goals:

I would like to run an Olympic Trials Qualifier in the marathon.

I would also like to run on one more international team before I pack it in!

 Stay healthy!  (My biggest challenge!)

Long-Term Running Goals:

Run my whole life, and then live vicariously through my children. (just kidding) , but I do want to pass on a healthy lifestyle to them.

Help coach East High to a state championship. (hope it doesn't take a lifetime!)

Personal:

I've been running since I was nine.  I'm married to a fellow runner who inspires and supports me.  We have two children:  Cole (4) and Lily (18 mos.)  I help Bill Cobler coach cross country at East High School.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 24.00 Month: 152.90 Year: 152.90
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
239.590.000.000.000.00239.59
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.030.000.000.000.008.03

Met Caisa up in Daybreak for a New Year's Day run. I enjoyed the morning, and I wasn't as cold as I thought I would be. I think it's after the run that I'm most cold. Nice easy talking run around Daybreak. 7:42 average.

I will get back on schedule next week. This week has been crazy.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

I doubled my weekly mileage today with a nice long run with Jenny. It was my longest run since CIM. It felt great. Especially since the weather was more bearable. Who knew I would be so happy to see 24 degrees? It was great getting caught up with Jenny. The run flew by. 7:20 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.430.000.000.000.0011.43

Back to work. Back to school. Back to consistent training.

I did sleep in a little this morning, so ended up running a tempo run. I ran a ten minute warm up, and then tempoed for an hour. 15 minutes at 6:45, 15 at 6:30, 15 at 6:15, 15 at 6:00. 9.42 miles for an hour. I cooled down five minutes.

I'm working my way up to four miles at each pace. Last time I ran, I did two miles at each pace for a total of eight. I am pretty sure I could do three miles at each pace. Sixteen is a little ways off.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

It's soooo much warmer than last week. Thirty degrees feels amazing. I ran loops through the neighborhood. My legs were tired from yesterday. I love when the moon is out in the morning! 7:43 average.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.150.000.000.000.008.15

SLCC loop/Costco loop. I warmed up twenty minutes and then 16 x 1 minute on/off for some turnover. It's a little tough running fast in the dark. My depth perception was screwy. It was also very trafficky this morning. I might be better off driving out to Sugarhouse Park or the Oval. I hate running at the oval, though.

7:04 average with two near death intersection crossings.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

7 easy with Caisa and her friends in Daybreak. I love having company. Daybreak is hilly! 7:43 average pace.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.700.000.000.000.009.70

I slept in, so I ended up at the gym. I should really try to avoid the gym until it settles down in a few weeks. The best treadmill was taken. I warmed up on anothet. I started into my workout and it started to smoke and smell of burnt rubber. So, I changed to another for the rest of the workout. This one is a little slow, so I modified the workout. I warmed up fifteen minutes and then 6 x 5 minutes on 2 minutes off at increasingly faster paces. I cooled down until I hit 45 minutes of workout. About 65 minutes or so total running. 9.7 miles. Or so it said.I hate when someone takes the most accurate treadmill. Oh well, it's all just effort based right now, anyway.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

I ran with Jenny this morning. We ran an out and back along Wasatch to get out of the smog. My stomach felt sick the entire run. It must have been the bean with bacon soup from last night. But, we got it in. 7:12 average.

I started a blog. It will be fitness and running focused. Check it out. Feedback is appreciated.

running4dream@blogspot.com.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

It was a lovely morning. 37 degrees. I wore capris and a light long sleeved shirt, and was perfectly warm. I felt some fatigue from Saturday, but in general felt pretty good. 7:22 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

I missed yesterday. I planned on a workout midmorning. Myles came down with a cough, so I couldn't take him to daycare or leave him with a sitter. So, I did yesterday's workout today. I'm still working on extending my tempo run. I did the 6:45, 6:30, 6:15, 6:00 workout. I was aiming for twelve miles, but ended up 11. I will push up to twelve next time. Warm up and cooldown gave me two more miles. I sure wish I could get my drive back. It's been a blah winter running wise. I wrote a blog post on the reasons that I run. running4dream.blogspot.com.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

8 in Daybreak with Caisa. 7:31 average. Super tight hips from yesterday.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.140.000.000.000.009.14

Treadmill day. Progression run. I started at 8.0 mph and bumped up every half mile. I also added in 12 x 1 minute pushes. Every five minutes I ran hard, starting at 10 mph and increasing the pace .1 every interval. So, I finished with my regular pace at 9.6 mph, and my sprint pace 11.1 mph. Tough workout! 9.14 miles in one hour.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.100.000.000.000.0017.10

Enjoyable long run with Jenny. We ran a newish route out 700 west to Bulion, wound up ro 1300 w to 7000S, to 2700w, to 5400 S, through the neighborhood, back to 4800 S to Vine, and through Murray Park. I felt much better than during last week's long run. 7:17 average. I'm excited to help Jenny train for her marathon.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Still feeling Saturday, so gave,myself one more recovery day. 7:10 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.050.000.000.000.0010.05

I warmed up twenty minutes and then ran a fartlek workout. 3 x 1,2,3,2,1 minutes with 1,1,2,11 minute recovery. I felt pretty good for 6 am. 6:53 average. I'm trying tp ramp up the training a bit. I'm having a tough time getting focused and serious, but I will get there eventually.

Later AM:  I took a zumba class.  My usual zumba instructor was gone.  So, I ended up taking zumba from a one-armed zumba instructor.  She was terrible.  Not because she had one arm, but because she couldn't stay on beat and her coreography was boring.  I get frustrated with poor instructors. Yes, I'm being mean and snobby.  I should have taken cycle class instead.

Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.170.000.000.000.009.17

Treadmill day. I ran for sixteen songs. I was going to run fifteen, but I wasn't quite at an hour, so I ran for one more song. I made 9.17 miles in 63 minutes. I also threw in six two minute hills at three percent incline, one every ten minutes. I have lots of tricks for avoiding boredom on the treadmill.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

I met Caisa and her friend Carrie in Daybreak this morning. I'm enjoying my Thursday Daybreak runs. We were moving pretty quickly today. 7:14 average. I'm ready for a long workout tomorrow.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.120.000.000.000.0010.12

Treadmill. Two mile warm up. AT/LT tempo. 6:15/5:45, switching every half mile. I had to go to the bathroom after three, so the workout became 2 x 3 miles instead of six straight miles. Still, it was pretty tough. I haven't done much in the LT range, lately. I cooled down for fifteen minutes.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.100.000.000.000.009.10

It seemed especially dark this morning. I can't wait for summer to get here. 700w to Winchester, back on 1300 S. 7:25 average. My goal this week: Run every day without missing. Pathetic, I know.

Happy Birthday to my tiny boy, Myles. I think he is going to redefine "Terrible Two".

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.250.000.000.000.009.25

It was a nice, warm,wet morning. It was nice having clean air. I decided to get back on the track. That was a shock to my body. I warmed up 3.25 miles, and then ran 15 x 200 on/off. The track was slippery. My first 200 was 43, but all the rest were 40 to 41. You gotta start somewhere, though. Since I have a couple 5ks coming up, I will probably throw in one day a week of shorter intervals, hopefully around 5:20 pace. I cooled down 2.25 miles. Core when I got home.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Weekly Daybreak run with Caisa. 7:17 average with lots of long climbs. Good strength run. I'm trying to talk Caisa into racing. She's super talented, but hasn't raced since college.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

Two mile warm up. 10 x 3 minutes on, two minutes off. Cool down until I hit eleven miles. This week is looking much better than last week in terms of mileage. Now I just have to keep it up. I'm going to run for Utahrunning.com's team in 2015. I really appreciate the sponsorship. It gave me a little boost of motivation this week.

I'm going to be tired on tomorrow's long run.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.250.000.000.000.0017.25

I ran on the Salt Lake marathon course with Jenny. It's pretty tough! I didn't feel my very best, but I was happy to get the mileage in. 7:12 average.

Good end to a successful week! Now, I need to keep it up.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
239.590.000.000.000.00239.59
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