Emily's training blog

Week starting Nov 02, 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:	0.00	Month:	39.50	Year:	149.30
NB 580 Lifetime Miles:						49.79

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
86.80	0.00	0.00	0.00	0.00	86.80

Mon, Nov 03, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
10.60	0.00	0.00	0.00	0.00	10.60

Recovery run today. I actually feel pretty good post-race. My arms are actually super sore, which tells me I was working harder against the wind than I thought. I'm writing Saturday's race off as a really expensive tempo run and moving on. I don't think it's the best predictor of my fitness. So, Onward!

Two high weeks and then it's time to taper!

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Tue, Nov 04, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
14.50	0.00	0.00	0.00	0.00	14.50

AM: I kind of like early morning short runs. I stayed in the neighborhood and ran loops. Anywhere the road entered a neighborhood on one road and csme out on another road, I ran. I ran 7 different circles. 4.3 miles. 7:31 average.

PM: 10.2. I warmed up 20 minutes and then ran a fartlek of 15 x 2 minutes on

1 minute off. On the last mile I kept it up tempo for the

whole mile to run 6:17 for the last mile. 6:48 average.

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Wed, Nov 05, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
13.00	0.00	0.00	0.00	0.00	13.00

Midweek mid-long. It's done. Nothing exciting to report. I was tired from last night's fartlek.

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Thu, Nov 06, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
12.70	0.00	0.00	0.00	0.00	12.70

AM: Stiff this morning. And cold. SLCC loop extended. I tried to keep nice and relaxed. 8:05 average. I'm getting slower. :) 5.2

PM: 7.5. Down on the trail and back via Bullion. My Garmin died. That's a good thing!

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Fri, Nov 07, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
14.00	0.00	0.00	0.00	0.00	14.00

This is my highest mileage week EVER. Provided I survive 22 tomorrow. Long workouts will make the mileage add up.

I warmed up two miles and ran 4-3-2-1 mile intervals with five minute jog/walk inbetween. The goal was to get progressively faster.

4mile: 24:26 6:06 average. A little fast.

3 mile: 18:11 6:03-04 average.

2mile; 11:58. 5:59 average. I got out too slow and ended up running a 5:50 mile to hit sub twelve.

1 mile: 5:55 And the legs were done.

I did a very short cooldown.

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Sat, Nov 08, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
22.00	0.00	0.00	0.00	0.00	22.00

Beautiful morning run with two of my favorite running buddies, Jenny and Devra. I ran 4 miles before meeting my friends. Then ran 15 (or 16.5) with Jenny, and finished the last 1.5 with Devra. I felt "night and day" better than I have the last couple of weeks. I'm finally over all the illness and injury, and adapting well. I know training is more than one week, but I'm very happy with this week. I just ran my longest mileage week EVER! 7:00 average.

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
86.80	0.00	0.00	0.00	0.00	86.80

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