Emily's training blog

Week starting Sep 14, 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
76.30	0.00	0.00	0.00	0.00	76.30

Mon, Sep 15, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
12.00	0.00	0.00	0.00	0.00	12.00

I warmed up about 2.5 miles and then ran 3 x 15 minute tempos at half marathon effort with five minutes recovery inbetween. I changed pace every five minutes. The workout went something like this.

Set #1: 10.0, 10.1, 10.2 mph. 5 min. recovery at 8.0 mph

Set #2: 10.1, 10.2, 10.3 mph. 5 min. recovery. (plus a couple minute potty stop.)

Set # 3: 10.2, 10.3, 10.4, and 10.5 mph for the last three miles. Cooldown until I hit 12.

For the hour of the workout, I ran 9.65 miles. Right around marathon pace.

I will keep my mileage at 75 this week and then have a down week. I'm running Huntsville Half Marathon on the 27th.

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Tue, Sep 16, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
12.50	0.00	0.00	0.00	0.00	12.50

AM: Very early very easy very dark run. I did soft grass running at Vista Park. My legs will thank me. I'm a bit pounded from yesterday's workout. 4.5. 8:02 average. So fast!

PM: 8 hot windy miles. I stopped at all three drinking fountains on my run.

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Wed, Sep 17, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
11.10	0.00	0.00	0.00	0.00	11.10

4:45 am is really early to start a run. I definitely eased into this one. I ran Costco loop extended, up to 6200S , back on 1300W to 4800S and through the neighborhood. At nine miles I felt ready to start my run. My midweek midlong wasn't really that long. 7:21 average.

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Thu, Sep 18, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
15.10	0.00	0.00	0.00	0.00	15.10

AM: 2mile warm up. 10 x 3 minutes on two minutes off. Cooldown until I hit 11 miles. Hard run. 6:27 average for the workout, not including the warm up.

PM: 4.1 hot sweaty miles at Vista Park. I tried to get my pace over eight minutes but it came out 7:56 average. I have a hard time with easy recovery runs. But, I'm working on it. I was pretty trashed from this morning. A shakeout run was needed!

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Fri, Sep 19, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
7.60	0.00	0.00	0.00	0.00	7.60

Nice relaxed run on an absolutely beautiful morning! Running and life doesn't get any better than this. I feel physically, mentally, and spiritually rejuvenated. 7:24 average.

Now off to Zumba!

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Sat, Sep 20, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
18.00	0.00	0.00	0.00	0.00	18.00

I thought about jumping to 20 miles this week, but decided to wait until after my half. That will be 10 weeks out from the marathon

Still, I put three eighteen milers in a row, which isn't too bad.

I ran with Jenny through Murray/ Holladay area. It was a nice rolly run. We covered many topics and only needed one potty stop. Success!

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
76.30	0.00	0.00	0.00	0.00	76.30

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