Emily's training blog

January 2021

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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: 15.40 Month: 27.40 Year: 1221.75
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1215.356.400.000.000.001221.75
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Felt a little more centered today.  Still lots going on in my life, but getting out for a run helped me feel better.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Fighting the battle for better consistency in 2021.  Met Becca and Aimee for a nice run from Murray Park.  

Comments
From allie on Tue, Jan 05, 2021 at 11:36:26 from 50.237.211.90

nice to see you're still at it. i'm fighting the same battle for consistency, which is what brings me around. i haven't found the good vibes from strava yet, and i'm way too distanced from any sort of running community at this point. ah, well. small steps.

hope you're well. happy new year.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

1300 S to River Trail run with Tee

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.300.000.000.000.005.30

Shorter run. My Achilles is bugging me

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Little faster pace than yesterday. Achilles is still sore.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.800.000.000.000.002.80

Achilles strain still bugging me after a few days off. Starting back at ground zero to hopefully rehabilitate it.  20 minutes easy. Didn't feel horrible.  3x 15 eccentric calf raises.   Two dance/strength videos.  Time to get going on core/strength stuff again

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.000.000.003.50

25 minute run.  No worse than yesterday.  Short core workout.  Two choreo videos.  Achilles hurt a bit during high kicks. I wonder if I am the only one on the blog that dances for cross training?  I'm getting lots better, too!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.250.000.000.000.004.25

Increase to 30 minute run today.  3 x 15 calf raises.  2 x through agility workout.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Achilles felt stronger today.  I think it's gonna survive. Five miles followed by 3x15 calf raises and core. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Cole needed a running buddy today, so I ended up going longer than planned.  It was a touch hard on my Achilles, but it seemed to hold up. 3 x15 eccentric calf raises.  2 x 45 seconds step ups/walking lunges/tricep dips/push-ups. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Morning run with Becca and Aimee.  Achilles a little more sore, but not terrible.  3 x 20 eccentric calf raises and core.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

I was very cold this morning.  I can't wait for warmer weather.  45 minute run. 3 x 20 calf raises 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.200.000.000.000.005.20

Achilles was more sore than yesterday.  Kept it a little bit shorter.  3 x 20 calf raises.  Core workout. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Went a bit longer today.  Met Tee, Becca, Aimee, and Devra.  Still trying to build my sore tendon back.  It hung in there, but I may feel it tomorrow.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.400.000.000.000.006.40

Still on the struggle bus with my Achilles.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Early morning mileage with Cole.  He is doing the school musical. Balancing running and the show is going to be tough.  So, we will probably have several early morning runs. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.800.000.000.000.008.80

3.5 with Tee, then picked up Cole for 5.3 more.  The headwind sucked.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.200.000.000.000.0010.20

2 solo miles. 8 with Cole.  Achilles hung in there but got sore after 7.  2 hours of dance rehearsal this afternoon.  Glad to have a double digit run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.100.000.000.000.006.10

Run with Cole. Achilles was angry!  Not recovered from Saturday.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Warm windy morning. I was completely overdressed. 6 with Cole. He was dragging after 400 m repeats last night. 1 more mile solo. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

AM run with Cole.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Mid morning run.  It was really warm.  Did some pushes the last couple of miles.  6:21, 5:59 over last two miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Nasty headwind. Not pleasant

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Snowy and slow run with Cole.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Run with Tee and Devra 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.300.000.000.000.0010.30

Longer run with Tee.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

AM run with Cole.  Still sore from Saturday 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.400.000.000.000.006.40

Early with Cole.  We are both tired!! 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Brrrrrrr!!!  Cold morning.  Kept Cole company.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

New month, new goals.  Trying for consistency again.  Morning run with Cole.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

6 with Cole.  One more solo.  Tired.  Late nights and early mornings don't mix.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Look!  Three days in a row!  7 solo miles

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Four days in a row?  Watch out now!  Solo run. 40 degrees felt nice.  I told a friend that I would pace him to a sub-20 minute 5k at the end of June.  So, I had better get somewhat fit.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.400.000.000.000.004.40

Easy run with Cole.  He's doing a two mile time trial tomorrow.  
 I was planning on a 10-12 miler tomorrow.  However, I am getting my second COVID shot today, so it's dependent on how my body reacts.  But, 5 straight days of running is a decent start for the month.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.400.000.000.000.007.40

I was so sick from the Moderna shot on Saturday, which I expected.  So, no run.  Six with Cole today.  He ran a 10:31 two mile time trial with his dad on Saturday.  That is a nine second PR.  I think he has 10:20 or better in him.  He was running in a pretty fierce wind and had a nasty cold.  It's fun to see him improve.  We have slowly built his training up.  He's only doing 40 a week.  A tempo, a speed, and an 8 mile long run.  He hits high school next year.  I can't wait to see how he does.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.400.000.000.000.006.40

Run with Cole.  Cooler this morning 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

6 with Tee and Cole. 2 more with Tee

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Really cold run with Tee, Devra and May 6.2 miles

2 more miles. I ran from voice lessons to the dealership where my van was being serviced.  Figured it was faster than Uber.

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.600.000.000.000.008.60

Solo morning run.  It wasn't windy, so it was pretty pleasant.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

I hate changing times.  Now it's pitch black in the morning again. 6 with Cole.  A little extra alone.  7:06 average.  Cole ran a 4:52 mile on Saturday. He was sore today.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Eight miles with 10 x 1 minute pushes.  I should probably start incorporating some speed work back into my running.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

6 with Cole.  The rest solo.  Felt horrible the first half of the run.  Better by the end.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Friday 6 at 6 with Tee, Devra, and Becca.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

Windy run with Tee, Aimee, and Cole.  Yay!  40 miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Only six today.  My stomach was having issues.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.250.000.000.000.007.25

So dark and foggy. Especially on the River. 6 with Cole. 2k solo.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Six easy with Cole.  Kid ran a 4:48 mile yesterday. 2 solo.

Comments
From Burt on Thu, Mar 25, 2021 at 10:18:38 from 98.161.146.237

That's fast! How old is this kid? My fastest mile was 4:59 and it took me 'til my senior year in high school to crack the 5 barrier.

From emruns on Fri, Mar 26, 2021 at 00:13:21 from 67.2.44.217

Cole just turned 14. He is in the eighth grade. He is very fast. He has also run a 10:31 3200.

From Burt on Fri, Mar 26, 2021 at 08:42:47 from 98.161.146.237

Wow! You may have a prodigy on your hands...

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Morning run with Cole before leaving for Zion

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Didn't run on our trip.  Hiked around quite a bit.  

AM: 6 at 6 with the girls.

PM: 2 more doing sprints with the Race Cats

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

Long run with Tee.  Cole did 8.  Teren did the last four with us before heading out on his own run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Run with Cole.  Sore from Saturday.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Run with Cole then a little extra 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Picked up the last two miles of my run. 6:46, 6:29.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

9 with Cole and Tee.  Ran two more after dropping Cole off at home.  9-5 tech rehearsal. Very tired.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

6 with Cole. One more to finish.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Solo run.  I don't run by myself very often lately. It was enjoyable.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.700.000.000.000.006.70

Run with Cole

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

6 with Becca in the rain. 2 solo.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Not great running last week.  Tech week is rough.  Lots of late hours.  We open Friday and then things lighten up for a hot second.  Running for sanity lately.  Morning run with Cole.  Tried to bond with him.  It didn't go well.  I will pay for a therapist one day.

Comments
From Burt on Thu, Apr 22, 2021 at 10:54:25 from 98.161.146.237

At least he wants to go running with you.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

Sooooo tired.  Such a long week leading into opening night for Shrek: The Musical on Friday.  I probably would have slept in, but Cole texted me during rehearsal to tell me he wanted to run before school.  How could I say no?  6 with Cole.  A couple more solo.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Lighter mornings.  I love them.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

6 at 6 with all the girls.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Warm windy run with Becca and Tee. We all felt terrible.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Tough weekend with double shows on Saturday.  Going to try to have a better May. Six miles with 8 x 1 minute pushes.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Run on canal road with Cole.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

20 minute warm up.  3 x 3-2-1 with 2-1-1 minute recovery.  Running fast is hard.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

Sore and tired from fartlek workout.  Ran with Cole.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Easy morning run with Becca and Tee.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Planned on ten, but felt horrible.  But, I ran every day this week so that's a plus.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Run with Cole

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.800.000.000.000.008.80

Run to Wheeler with the girls

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Crazy week last week.  Show closed, so I might have some more time for a bit. 7 miles in the AM.

Ran some 300s with Race Cats kiddos this afternoon. 1.5 miles

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Morning run with the boy.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Five miles steady and then picked up the last 3. (6:46, 6:21, 6:08).

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.100.000.000.000.006.10

Easy run with Cole.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Chilly run this morning. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Solo morning run on canal road.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.250.000.000.000.006.25

Ran with Cole.  Wanted a longer run, but my left calf started to cramp.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.300.000.000.000.005.30

I have been rehabbing a strained calf muscle for the last two weeks. Today I made it five miles with no pain.  I think I can slowly build up again.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

6.2 solo and then a 10 minute jog with Myles.  Left calf is just fine. Right Achilles wasn't happy. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

So glad to be running pain free!  Hoping to build to 8 by the end of the week.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.250.000.000.000.008.25

So hot and muggy this morning.  Continuing to rehab and build.  I will shoot for 5 days of running next week.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

It was nice to have temps lower than 70 degrees this morning.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.200.000.000.000.009.20

Run in Draper with Michele while Cole ran with Corner Canyon 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.300.000.000.000.005.30

Shorter run today.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Rest the calves yesterday. Back at it today.  Harder effort. 6:58 average. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Short run in Valley Park, helping with Taylorsville Dayzz 5k and breaking in some new shoes.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Goal for the week is all six days of running.  I tried out new racing shoes.  They are ASICS. They have the carbon plate.  There's definitely something to the new shoe technology.  I was knocking the pace down and feeling very efficient while doing it.  I'm not exactly in good shape right now. 7:36, 7:06, 6:55, 6:33, 6:30, 6:12, 6:07. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Planned to run every day.  Failed.  Long run with Tee.  She's racing the Murray Days 5k.  I'm running it with Lily. No idea what pace.  I couldn't find my Garmin this morning 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Run up around Valley Park.  Felt kinda crappy.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Ran a couple miles solo and then paced Lily in her first 5k. Short cooldown 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Very hot and sweaty run this morning.  Performing a lot this week.  Hopefully I can still get in some decent running.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.600.000.000.000.006.60

Gone at a wedding last week.  My running is not going well. Try try again

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Very sore Achilles' tendons.  Took a tap class yesterday.  Definitely hard on my tendons.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Run in Murray with Tee.  Very tired.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

Little bit longer morning run.  Core workout.  3x 15 push-ups and tricep dips

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Sore Achilles' tendon this morning.  "Band camp" and core after.  I have really let my strength go.  It's sad.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

I really don't love running the morning after performing.  I'm so tired.  8.4 hot sweaty miles plus plank series for core.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Easy six with Tee and Devra.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Happy day!  I got to run with Jenny!  I haven't seen her in so long!!  We had a nice run catching up on life.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Two miles solo.  Then I ran with the Taylorsville High team.  I ran with one of the girls.  It wasn't a fast run.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

2 with Lily. 6 solo.  Worked the last three.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Not feeling great.  Coughed the entire run.  Should probably get a COVID test.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

Still feel terrible.  Ran 20 minutes with Lily.  She got 2.5 miles in.  Then ran extra solo.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.300.000.000.000.003.30

Had back muscle spasms last week, building slowly into running again.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Running with no pain

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

40 minutes. Still building up. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Back is doing much better.  Early run with Becca and Tee.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

Morning run with Lily.  I think my back is fully recovered and I can try building up again.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

40 minute morning run.  Goal is to build up the mileage a bit this week and stay healthy. 5.7 miles.

 

PM: Ran workout with Race Cats.  Did 4 x 500 meters with them. I haven't run under 6:00 pace in a long time.  I think it about killed me!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.400.000.000.000.006.40

Felt dizzy this morning. A lack of sleep is never helpful.  Rehearsals and running are a terrible mix.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Run with Tee and Becca.  Felt better after a good night's sleep.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Run with Tee and Devra.  6 miles AM

Running with Race Cats in the PM.  2.5 miles

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Just took Lily on a windy rainy four miler. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

AM:  45 degree morning?  Lovely!!  7 miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Missed yesterday.   Good 8 miler this morning.  Now, off to face 18 preschoolers.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.600.000.000.000.008.60

1 hour run.  Tempo ran the last 2.5. It's dark outside. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

AM:  1.5 solo. 6 with Tee and Devra.  I will probably do a trail run with the Race Cats kids this afternoon.  7.5

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.400.000.000.000.007.40

7.4 running around cross country course in Roy watching Cole race his first high school race.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.250.000.000.000.008.25

Morning run.  Sluggish legs.  6.25 miles

PM: 2 miles jogging around with Race Cats

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Warm and windy.  My least favorite running conditions.  Crazy that it will be 25 degrees colder tomorrow 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Run with Devra through the mean streets of T-Ville

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

Hilly run through Devra's neighborhood. 6 miles

2.4 helping Myles with his Race Cats workout

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Five with Lily and five more after. Broke the 40 mile barrier this week!  Look out!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Goal is to start adding some workouts back in.  20 minute warm up. 12 x 200 meters on/off.  42-43 seconds on the fast 200s.  Cooldown to 7.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Murray Park out 5th East with Devra.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

Humid morning.  I like post-rain running.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.200.000.000.000.0012.20

Trying to get a decent run in before all the rain hits. 8.2 miles

PM: Paced race cats on a tempo run. 4 miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.600.000.000.000.005.60

Shorter run for me.  5 mile "long run" for Lily.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Windy morning.  Not looking forward to the storm coming in

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Very chilly run with Devra.  But, we stayed dry!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.600.000.000.000.007.60

Treadmill progression run with 10 x 1 minute pushes.  7.6 miles

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Easy rainy run. I'm tired.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Another early easy run.  Still feeling tired.  I need more sleep.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

5 miles with Lily.  Then 10 x 1 minute on/off for three more.  Not bad for absolutely no motivation this morning 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

20 degree temperature swing made for a nice run this morning. I love any opportunity to run in shorts in October.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Missed yesterday. I'm in late night rehearsal mode for the next two weeks.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.700.000.000.000.008.70

Fall break means a later morning run.  I threw down four tempo miles.  I think a little fitness is coming back with a bit more consistency. But, these next two weeks are going to be exhausting with long rehearsal nights, opening next week, and two show day next Saturday.  After that things mellow a bit. And, after we close Addams Family, I am taking a Theatre break until after Christmas when I start rehearsals for a dinner theater show.

7:28, 6:59, 7:03, 6:46, 6:30, 6:17, 6:14, 6:04 (5 minute cooldown)

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Glad I have Devra to get me up really early in the morning.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Had 9:00 rehearsal moved to 11.  That meant I got to run later.  I'm glad. I'm so tired.  Five with Devra, picked up Lily and ran 5 more.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

20 minute warm up. 3 x 3-2-1 minutes with 2 minute recovery in between.  Cooldown to 8.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

The down week that fell apart.  Opening a show is exhausting.  Murray Park run with Tee and Devra

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

AM:  New month.  No show after this week.  I'm ready for a break!  6.7 miles around SLCC
 

More than I planned this afternoon.  Workout with Race Cats. 2 x 800-400-400.  I didn't know I could still break 80 in a 400.  I am going to feel sore tomorrow.  3.8 miles

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

AM:  Missed yesterday.  Murray Park run with Devra this morning.  8.2

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

Little longer run with Devra.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Bad stomach this morning.  Lack of sleep not helping 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.600.000.000.000.002.60

Just paced Myles on his Billy Goat challenge 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Emotional run.  My grandma is dying.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.006.400.000.000.006.40

Last week really got away from me badly. Losing my grandma and going to Montana to help take care of things was physically and emotionally draining.  Felt good to get out this morning 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Beautiful weather.  7.5 miles with pick-ups.  Gotta enjoy the last warm days of fall.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.700.000.000.000.007.70

28 degrees was a shock after yesterday's beautiful weather. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.850.000.000.000.0012.85

Treadmill workout.  20 minute warm up. 10 x 2 minutes on/off.  Between 6:00 and 6:20 pace.  8.2 miles

Lily needed a running buddy today.  So, I got in way more miles than I planned.  1 mile warm up. 15 x 200 meter hills, jog down. Short cooldown home. 4.65 miles 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Tired legs from yesterday.  But, I got to run with Devra. That made me happy 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

Way more mileage than I planned this week.  Nice 80 minute morning run, though. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

I was very cold this morning. I didn't like it.

Comments
From jtshad on Mon, Nov 22, 2021 at 07:27:38 from 141.221.191.222

I hear you, as I get older the mornings get colder.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

I wore a new pair of fleece lined leggings today.  They were heaven.  I want three more pairs.  My butt didn't get cold. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.250.000.000.000.006.25

Shorter than planned, but I got some good pacing work done with the Race Cats.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.700.000.000.000.0011.70

Lots of running this morning.  8.4 miles of workout.  20 minute warm up. 2 x 10 minutes with 3 minute recovery. 8 x 1 minute on/off.  
 

Then, Race Cats Thanksgiving run. We ran the Draper Days 5k course. I ran with Myles.  3.3 miles total. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.800.000.000.000.005.80

Trail running with Race Cats.  Those kids are really fast

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

Longest run in quite awhile.  Ran with Devra, Tee, and Emily.  Back to back 50 mile weeks?  Watch out! I might get in shape or something.  Until I have a new show to work on.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

AM: 7 neighborhood miles.  Vacation is over. Back to work today.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

Missed yesterday.  Might turn into a down week for me. Teren and Cole are off to Footlocker tomorrow 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.700.000.000.000.003.70

Christmas lights scavenger hunt with Race Cats.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Back in the saddle again.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

3 mile warm up. 3 x 3-2-1 minutes with 2 minute recovery in between.  6:52 average.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1215.356.400.000.000.001221.75
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