Emily's training blog

Week starting Mar 05, 2017

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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.

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to Ukraine's Armed Forces

Miles:	This week:	21.00	Month:	88.80	Year:	1086.00
NB 580 Lifetime Miles:						49.79

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
45.47	0.00	0.00	0.00	0.00	45.47

Mon, Mar 06, 2017

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
7.35	0.00	0.00	0.00	0.00	7.35

Icy roads, so it's a treadmill morning. I ran 7.35 miles easy and then did core and push-ups. I have a sore right hip. I need to be careful.

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Tue, Mar 07, 2017

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
8.12	0.00	0.00	0.00	0.00	8.12

Cruise interval workout. The goal was to keep the intervals under control and not run all out. About tempo effort. I warmed up 16 minutes, and then ran 4 x 5 minutes/3 minutes. The last one I ran a full mile, and then cooled down home. My goal was 6:15-6:20 average for the intervals. I hit about .8 miles for each, which is 6:15 pace. I'm trying to learn some control. They felt pretty good, and my legs don't feel pounded after finishing.

Interval 1: .79 miles

Recovery: .39 miles

Interval 2: .8 miles

Recovery; .39 miles

Interval 3: .83 miles

Recovery: .39 miles

Interval 4: (full mile) 6:05

Cool down home. Pace for entire workout 7:08 average.

Zumba class and Treat While You Train, which is a class completely dedicated to rolling out sore muscles.

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Wed, Mar 08, 2017

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
8.30	0.00	0.00	0.00	0.00	8.30

Easy recovery run followed by Fitness Blender core workout. My core strength is much improved since I started doing these workouts. Teren and Myles did the workout with me. Fun family time. 7:44 average.

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Fri, Mar 10, 2017

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
8.60	0.00	0.00	0.00	0.00	8.60

Missed yesterday's run. I had a horrible night's sleep. Getting up before five didn't happen. Today I ran a 20 minutes warm up, followed by 15 x 1 minute on/off. They were all between 5:40 and 5:50 pace. Cooled down 1.5 miles home.

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Sat, Mar 11, 2017

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
13.10	0.00	0.00	0.00	0.00	13.10

Beautiful, sunny spring morning. These are the days it is great to be a runner. 13 miles. 7:07 average. After running I took a Body Pump class. I'm really hoping to see some positive effects of strength work on my running.

So, I missed a day, but ran pretty much the same mileage as last week. I'm ready to push up to 50 miles next week. Taking it up slowly but surely.

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
45.47	0.00	0.00	0.00	0.00	45.47

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