Emily's training blog

Week starting Jul 06, 2014

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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
61.10	0.00	0.00	0.00	0.00	61.10

Mon, Jul 07, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
8.25	0.00	0.00	0.00	0.00	8.25

I warmed up 2.5 miles to the track and then ran 4 x 200 strides. My workout was 1600-800-800-400-400-400-400. I felt much springier today than last week. I am finally ovet the flu!

1600: 5:38

800: 2:44

800: 2:43

400's: 80, 80, 79, 78

I did a short cooldown and then went to the club for Total Body Conditioning. This was not easy after a tough interval session.

I dropped three pounds in a week. Last week was obviously tough on my body.

Comments(1)

Tue, Jul 08, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
10.40	0.00	0.00	0.00	0.00	10.40

I had a lazy morning so I ended up running on the treadmill at the gym. I ran for 20 songs. I wanted to see how far I could run in twenty songs. I increased my pace every two songs. Still, I kept this run mellow. I'm tired from yesterday. After I ran I did push ups, pull ups, and core.

I also ran .4 with Cole and Lily but I'm not counting it.

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Wed, Jul 09, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
10.10	0.00	0.00	0.00	0.00	10.10

Hot and windy at 7:30 a.m. makes for a tough run. Ten miles out 4800 s to the river trail. The last mile was uphill into the wind. Not fun! I still managed 6:58 average. I had new shoes which should make my calves happier. I also had a new orange sports bra. (Sport Authority has 12 dollar Champion sports bras!)

I'm debating whether to run a fartlek workout tomorrow, or take Bootcamp class tonight and save my workout for Friday. I'm leaning towards Bootcamp. Plyos and strength work is speedwork in disguise. I'm sure to be super sore tomorrow.

Pm: Bootcamp. The class was a bit chaotic and disorganized. It was also only 45 minutes long. Oh well. It did the job. Burpees are torture.

Comments(1)

Thu, Jul 10, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
8.00	0.00	0.00	0.00	0.00	8.00

WMurray Park/Wheeler Farm with Jenny. Nice run. Good company. Muggy morning! I was glad to have a friend to take my mind off my tired legs.

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Fri, Jul 11, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
9.35	0.00	0.00	0.00	0.00	9.35

I warmed up two miles and then ran a five mile tempo run. I ran 30:22 for five. 6:04 average. I cooled down for ten minutes. I am ready for this week to be over!

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Sat, Jul 12, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
15.00	0.00	0.00	0.00	0.00	15.00

15 mile long run with Jenny. We started at Murray Park and ran out 4800 S to 1300W, out to Gardner Village and back to 4800S via the River Trail. I really like this route. It's a good mix of rolling hills and flat sections. I felt great today. I felt especially strong in the last few miles. Yay for strength work.

I'm very happy with this week's training. I love seeing my fitness return. 7:03 average pace.

Body Pump after my run! I feel absolutely beastly! It's great!

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
61.10	0.00	0.00	0.00	0.00	61.10

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