Emily's training blog

Week starting Apr 07, 2013

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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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Miles:This week: 0.00 Month: 0.00 Year: 997.20
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
39.300.000.000.000.0039.30
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

I enjoyed the nice morning before the bad weather hits.  I ran 4800 S to the river trail.  I ran the river trail to Winchester, and climbed the nasty hill to 1300 W.  Then, I took 1300 W to 5400 S and ran home.  Overall, it was an uneventful run, but a nice start to the week.

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

I was a little short on time this morning, so I didn't run quite as long as I wanted to. 

I warmed up 12 minutes, and then ran 5 sets of 3 minutes on, 2 minutes off.  The fast parts were between 5:52 and 6:07 mile pace, with recovery at 8 minute pace.  Then, after a quick bathroom break, I finished with 5 x 1 min on/off at 5:35-5:45 mile pace.  I ran until I hit 50 minutes, which was 7.3 miles total.  I'm hoping that I can consistenly run under 6 minute mile pace for repeats soon.  It's hard to believe that used to be my tempo run pace. 

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

I avoided the rain this morning, and took advantage of play group to get out and run at a later hour.  I wish I could go run every day at 10 a. m.  I ran an extended Costco loop, running up to 3200 W instead of 2700 W, out to 3800 S, looped through the neighborhood up to 4100 S, to 2200 W, and back up to my neighborhood.  I was a little sore through the hips from yesterday's workout.  I'm so grateful for our neighborhood play group and all the moms that take turns watching all those little crazy kids.

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

It was really cold when I was running this morning.  I never felt that I got really warm though the workout.

I went out to Cottonwood Complex to do some hill work.  I warmed up on the 2 mile loop around the hospital.  Then, I ran a hill circuit, which included a 500 meter hill (Bessie) and a 300 meter hill to the fence.  I ran the 500 m loop, and then jogged around the baseball diamond to the 300 meter hill, sprinted up to the fence, and then ran down along the fenceline and across the park by the picnic area back to the start of Bessie.  The entire loop was about a mile.  I did 4 sets. 

The grass was frosty and slippery, so it was really hard to get much speed going.  Next time I do this workout I will time the hills.  Today I just went by effort.  It was a good strength workout, and I can' t wait to torture the high school kids with it this summer.

I cooled down on the two mile road loop again. 

 

9:15:  Zumba class.  I have a new, cute zumba outfit!  Running shorts kind of look funny in Zumba class.


 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

The hill run/Zumba combo yesterday did me in.  I had very tired legs today.  Who knew dancing around could wear you out!  So, I only ran 8, but it wasn't slow.

I ran a 30 second pick-up every 5 minutes to get a little turnover in.  I'm not sure this was a good idea, but it lowered my overall pace to sub-7 minute miles.   55:10 for total time. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
39.300.000.000.000.0039.30
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