Emily's training blog

Week starting Jul 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: 38.80 Month: 83.80 Year: 420.90
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
65.000.000.000.000.0065.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

Another very early morning.  I think I actually started before 5.  I went over to the club so I could finish before Teren went out on his run.  As my mileage increases, it becomes more difficult for both of us to get our workouts in before he goes to work.  I kind of like it better in the fall when he runs on his lunch break.  It gives me more time in the morning.  I guess I need to hire some babysitters on some of these mornings.

I warmed up 2 miles.  Then, I ran a 45 minute tempo run.  My goal was to ease into it and make it the entire 45 minutes.  I started at 9.6 mph, and increased .1 every 5 minutes.  The first 15 minutes was nice and relaxed.  In fact, I felt great the entire first half hour.  the last 20 minutes was run under 6 minute pace.  I finished off the last 2 minutes under 5:40 pace.  7.43 miles in 45 minutes.  I ran 7 miles in 42:34, so 6:05 pace.  Of course, because it was a treadmill run, take the times with a grain of salt.  It should help my turnover to go a bit faster, though.

 I cooled down until I hit 11 miles.  When I got home I did some one legged squats and some lunges.   

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Rough start to the run.  My hips were so sore and tight, that I hobbled like an old lady for 2 miles.  Then, Emily got her groove back.  I felt pretty good, despite the soreness after that.  My aerobic capacity is rapidly improving.  Now, if my strength and speed would just catch up. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.250.000.000.000.009.25

I got a much better night's sleep than I usually do.  Nine whole hours!  I usually run off of about 6.  I think if I got better sleep, I would recover from runs better.  I miss the days when I would take a 2 hour nap in the afternoon, and still get 8-10 hours at night.  Not happening these days.  I'm not even out partying.  I'm just taking care of my kids day and night.

I felt sluggish today.  My energy really faltered at 7-8 miles.  I took a cliff shot gel even though I only had a couple of miles left.   

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

I warmed up 2.5 miles over to the track.  I did 4 x 200 to get some turnover.  My goal for the workout was 6-8 x 1000 with 400 meter recovery.  I wanted them around 3:30.  However, as long as I was hitting under 3:35 I would continue to do them.  I really wanted to hit eight of them.

This workout was tough.  It was hot and humid.  In addition, I had to dodge the football team.  The managers had kindly set up water in lane 1.  Thanks so much!  

Times: 3:27, 3:28.8, 3:28.9, 3:30.8, 3:29.4, 3:31.4, 3:30.8, 3:34.8.  (I may have done one too many.  My legs were shot by the last one.  

I just cooled down home.  My legs are so tired now.   

Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.250.000.000.000.007.25

Just enough easy running at Liberty Park to give me 65 miles for the week after my long run tomorrow!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.000.000.000.000.0017.00

This week has definitely been a mental challenge.  Thursday's 8 x 1000 was really tough, and I was still feeling it this morning.  Last night, Teren and I drove an hour and a half to have dinner with the young women from church at Girl's Camp.  After dinner and a devotional, it was already 10:30.  All I could think about was the 17 miles I needed to do today.  In hindsight, I probably should have just taken my camping stuff and slept up there.  Then, I could just get up and run in the Huntsville area, which would have been a nice change of scenery.

 So, after a late night, I was dragging a bit.  I ran out 1300 W to 104 S, right by the Jordan River Temple.  Then, I ran up to 2700 W.  When I turned onto 2700 W, I picked up the pace for a few miles.  I had to add a loop through the neighborhood to get 17, because the actual course is only 16.  Miles 15-17 were pretty tough.  

 I'm trying to stay focused, which is tough with three kids.  I know that I need every quality training session that I can get, since I'm still regaining fitness.   I keep telling myself to stick with it; that the long term focus is next year or even the year after.  I'm happy to be done with this week, and happy I didn't give myself excuses. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
65.000.000.000.000.0065.00
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