Emily's training blog

Week starting Nov 09, 2008

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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: 0.00 Month: 11.60 Year: 109.80
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
65.009.000.000.000.0074.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

It was a very rainy day, today.  I took my workout to the treadmill.  I ran a 15 minute warm up, followed by 10 sets of 3 minutes on, 2 minutes off.  I started the fast ones at 10.5 mph, and increased my pace .1mph every 2.  For the recovery I dropped to 8.3 mph, which is about 7:13 a mile.  I just ran the cool down to 11 miles afterward.  My total time for 11 miles was 69:33.    It was a good workout, because my heartrate stayed fairly elevated on the recovery.

 

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

I decided to split up my mileage today.

A.M.  I ran a 7.5 mile loop from 1300 W to 2700W to 5400S and home.  I tried to take it easy and not look at my watch the whole time, so that I would slow down a little.  I felt pretty good despite tired legs.  Total time was 50:32.  The good news is that my calves are starting to feel better.  It was probably smart not to run on the track yesterday.  I don't think my calves like my racing flats. 

P.M.  4.5 miles on the River trail with Teren and Cole. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

I ran a 15 minute warm-up, followed by 30 sets of 1 minute on, 1 minute off.  Then, I cooled down 15 minutes.   It was nice to get some turn-over.  I felt pretty good besides having tired legs. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Slogged (I don't think that's a word.)  through 6.5 miles this morning.  I ran 2200W to 3800 S, over to 2700W, back to 5400S, and home.  I have extremely tired legs after yesterday's fartlek.  I need to do what I can to get recovered for tomorrow's 9 mile tempo run.  There are definitely days when I wonder why I want to run a marathon.  Training for 5k's and 10k's is a lot easier.  I hope this pays off.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.509.000.000.000.0013.50

I have tired legs.   I could only manage 6:05 pace for my tempo run today.  Cardiovascularly I felt all right, my legs just weren't firing.  I felt like I was going as fast as I was able to, but that I could keep going at that pace.  I'm sure once I get used to increased mileage the time will come down.   I don't think I'm able to do 3 hard workouts a week plus a long run and get recovered.  I think I will cut out the midweek fartlek run.   I warmed up 3 miles, and ran a 1.5 mile cool down.  Total time for tempo: 54:51

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.000.000.000.000.0018.00

I ran down 2200W to 3500 S.  I hopped on the river trail and ran out to the four mile mark past Gardener Village.  Then, I turned around and ran to Millrace Park, and then home.  Total time was 2:01:05.  I measured the 12 miles on the river trail because I knew where the marks were.  I ran 1:17:30.  I'm thinking that my total run may have been over 18 miles.  I felt really good today.  Cardiovascularly I'm getting stronger.  It's kind of weird that I can run 6:30-6:40 miles easily, but yesterday I was struggling at 6:05's   I wasn't pushing at all today.  It felt really comfortable.  Next week is my first 20 miler.  I've never run one before.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
65.009.000.000.000.0074.00
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