Emily's training blog

Ran a couple miles and then stopped to pick up Cole. We ran down to the track and ran an 800 and a 400. Then Cole rode on his bike while I ran three more miles on the river trail. I am glad my kids are starting to get old enough to work out with me.

A little bit of everything workout. I wanted to get some turn over work in since my next three races are 5ks. Warm up with the kids. I planned on 3 x 2 miles of 40/60's. (200 in 40 200 in 60) But, I got bored and switched it up a bit.

Set 1: 40-60's. 13:04 (6:32 average) 400 recovery.

Set 2: 40-55's 12:39 (6:19 average) 400 recovery

Set 3: 1.5 mile progressive tempo. 800 in 6:10 pace, 800 in 6:00 pace, 800 in 5:50 pace. So, 3:05, 3:00, 2:55 goal pace. 9:00 flat.

3:03, 2:58, 2:45 8:48 for 6 laps. 5:56 average.

Cooldown 1.5 miles. I'm determined to hit 60 this week.

Ugh. That was a grind today. Yesterday was tough. I'm happy to get it in. And, after hanging around the 55 mile mark for over a month, I finally hit 60! One more week in that vicinity, and then I will have a down week in Montana. 7:06 average.

Five miles on my own, and 3 ish with Cole biking/running. Took a while to get the blood flowing this morning.

3 mile warm up plus 2 x 200. Turnover workout today. Not very marathon specific.

4 x 400-300-200-100 with 1 minute in between and 400 between sets. Finish with an all-out 800. I wanted to see if I could break 2:40 on an 800.

77-79 on 400s. 57-58 on 300s. 36-37 on 200s and 16-17 on 100s.

2:37 for final 800. I was excited to break 2:40. Hope this helps me avoid sluggish legs and get ready for my upcoming 5ks. I know it's not marathon specific, but it's fun to do short speed occasionally.

Only .75 cooldown. I might try to fit a few miles in tonight.

The family caught Hand Foot and Mouth Disease. Awesome.

Still sick

Feeling better except for a sore throat

I'm not completely recovered from being sick. I struggled the last four miles with dizziness and muscle cramps. I have a twinging right soleus. Probably from the speedwork. I might need to pull back training a bit to dig myself out of my hole.

Early morning easy run. Legs felt good after a thorough rollout on Saturday. Soleus still twinging. No hard running until that stops. 7:15 average.

Suchcrappy two weeks of training with tons of sickness and traveling, and very little sleep. I need to get consistent, so hopefully, no more distractions. Woke up later this morning,so opted for a treadmill run. Last couple miles at marathon race pace. Calf still tweaking.

New shoes made all the difference for my poor Achilles/calf. I could tell the support and stability was much better. More core would be helpful. Decided to run a hard long run today,with the last few miles at marathon effort. I think I was way too fresh. Or my Garmin is off and I need a new one. Whatever. 7:46, 7:07, 7:09, 6;51, 6:57, 7:00, 6:45, 6:46, 6:29, 6:48, 6:14, 6:33, 6:13, 6:01, 6:06, 6:01. 6:40 average. Quick turn over work seems to make a big difference, but also seems to make me push the injury boundary. I need to be careful.

Ohhhhh.  I ran hard on Saturday, and my legs hate me for it!  No workout until Wednesday. 

6 miles, then a short track workout with Cole, and one more miles through the neighborhood.   Legs are a bit better.  Workout tomorrow. 

20 minute warm up. 1-2-3-4-5-4-3-2-1 minute fartlek with 1-1-2-2-3-2-2-1-1 minute recoveries. 6:41 average. Soooo hot outside.

I wanted my run to be a bit longer, but I stopped by my house for a quick bathroom break and Cali was awake. Once she saw me, there was no possible way I was getting back out the door. My kids have a track meet tonight, so I may try to fit in a few more miles while we wait through hours of heats of the 100.

Longer pre race shakeout run with a pick up at the end of every mile. Sluggish and tight in the hips this morning. I'm running a 5k at the end of a long run tomorrow. It's time to get serious about this marathon thing. I love Taylorsville Dayzz!!!

I ran the Taylorsville Dayzz 5k as a fast finish to my long run. I got up at the ungodly hour of 4 AM to get as much mileage in as I could before racing. I fit 11 miles in before the race. My goal was marathon effort, but I ultimately wanted to beat my time from two years ago, when I ran in similar fashion . . .a 5k at the end of a long run. I also wanted to embrace the hurt a little more. I tend to slip into comfort zones when I run.

I ran 18:43, which was ten seconds faster than last time I raced this race. 6:01, 5:59, 6:05 for the mile splits. The third mile climbs into the park.

I cooled down two miles. I feel pretty good post race. Murray 5k will be a good test with tougher competition.

Easy early morning run. Not feeling too tired from Saturday. Next race up is Murray 5k. I'm shooting for a sub 18.

I wanted something between a threshold and interval workout. I ended up on the treadmill today. I warmed up 20 minutes and ran 10 x 3 minutes on/2 minutes off. I started at 10 mph and increased .1 on every interval. I ended at 11.1 mph, which is 5:24 pace. The recovery was at 8 mph. I felt really strong on this workout. My fitness has definitely improved, because I couldn't do this workout a month or so ago.

I finished my cooldown by sneaking into the Zumba class for the last 30 minutes.

Tired legs today. I'm trying to load up a bit so I can have a couple of easy days beforw Murray 5k without cutting mileage. I'm planning on running my long run on Friday so I can have an extra day of recovery.

Ran part of my run on the River Trail. The pelicans were out. I love watching the pelicans.

Took it nice and easy this morning. 7:57 average. Ran into some gym friends, and ran a few miles with them. Running buddies make all the difference in the world.

10 miles medium pace followed by 20 x 1 minute on/off. I finished hard to 17, trying to break a six minute mile. I ran 6:02.) Then, I backed off to marathon pace to finish. 6:44 average.