Emily's training blog

Week starting Jun 14, 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.

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Miles:This week: 21.00 Month: 88.80 Year: 1086.00
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
72.680.000.000.000.0072.68
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

My legs are still tired from Saturday, so I didn't push too hard. It was a warm, windy morning.

Mileage goal this week: 75/ 20 on long run.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.330.000.000.000.0013.33

Warm up ten minutes. 12 mile progressive tempo. 6:44, 6:40, 6:30, 6:27, 6:15, 6:10, 6:00, 5:56.(Change in pace every 1.5 miles. No cooldown. In a hurry.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Easy and slow. Really tired legs after yesterday.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.650.000.000.000.0010.65

80 minute run. My legs are so dead! Now I get to go to Cub Country with Cole!

This summer is already wearing me out. 7:31 average

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.200.000.000.000.0010.20

3.5 mile warm up to the track. 2 x 3 miles 200 on/off. Fast 200 in 40, recovery in 60. (40/60's: A famous Brian Apell workout.) I hit the fast ones pretty consistently at 40. I was usually 57-58 on recovery. My endurance is better than my speed.

Set 1: 19:48

Set 2: 19:21

Next time I will run a third set.

This is a good way to ease back into track workouts. I was usually in pretty good shape when I could complete this one back in the day!

5ks next week and the week after. Marathon training will not help me out!

Quick jog home for recovery.

It's hot. My legs are tired.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.000.000.000.000.0020.00

I'm happy to be at the end of a hard training week.  My legs have been tired all week long.  I was a little short of my goal of  75, but I had Jenny to pull me through to a twenty miler this week.  It was tough mentally, today.  I'm happy I had a partner.  We ran on the river trail, and it was really boring.  7;10 average.  

We sent good vibes to Amber Green, who is attempting to hit the OTQ at Grandma's today! 

I have to do a 5 mile hike with the church youth this afternoon.  I think that makes up for the two missing miles this week.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
72.680.000.000.000.0072.68
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