Emily's training blog

Week starting Nov 14, 2010

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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
26.500.000.000.000.0026.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

So, a month ago (two days before a half-marathon race) I sprained my ankle on a training run.  I swear I am the only person who can sprain their ankle running on a sidewalk!.  I landed hard on the ankle and strained a ligament.  It has been pretty sore.  Needless to say, I had to pull out of the race.  So, here I am building up once again.   A January marathon is out, so hopefully I will find one this spring.  

This morning I did a mix of cross training and running.  I did 30 minutes on the elliptical at levels 7-8. Then, I ran an easy half an hour on the treadmill.  I began at 8.0 mph and increased every three minutes.   I ran 4.25 miles, but I'll average the entire workout to 6.5.  My ankle is still a little sore when I start, but warmed up after 10 minutes.

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

So,  just as I hit the off button on my alarm, and was just about to turn over and go back to sleep, Lily woke up.  I went in and got her back to sleep, and then figured that I might as well go running.  (Thanks, Lily!)  I ran down to 1300 West, over to 7000 S, up to 2700 W, and then back to 5400S.   It was a rolling hill route.  My ankle still doesn't like hills or slanted roads very much, but it is hanging in there.   I ran the entire route in 51:00.  It was a pretty warm morning for the middle of November.  It was a bit breezy though.

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

I ran on the treadmill so I could do a fartlek workout this morning.   I warmed up 15 minutes, and then did 6 sets of 3 minutes on two minutes off.  I started at 10 mph and increased each interval by .1 mph.   I finished at 10.5 mph.   I felt a bit rusty on the fast parts, but at least the ankle didn't give me any trouble.  I finished my cool down to eight miles.   It was a good workout except for the fact that my stomach was giving me trouble the entire time.   The entire run took 54:00. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

Ankle, (or should I say foot ligament) flared up after Wednesday's workout.  I could feel it twinge every so often on the run.   An extremely windy morning left me feeling less than motivated to get out and run.   But, even a short run is better than none.   I didn't time the run.  I ran my standard SLCC loop and was very happy to be finished!   Time to change the negative attitude!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
26.500.000.000.000.0026.50
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