Emily's training blog

Week starting Nov 21, 2010

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Member Since:

Sep 17, 2007



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!)


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.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 15.40 Month: 27.40 Year: 1221.75
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal

My son says "It's snowman outside!"   so I opted for my friend the treadmill for a hill run.   We live in a cul de sac, and somehow the snowplows didn't make it into the circle.   It was an icy, snowy mess getting out of the circle.   But, after that the roads (all .75 miles of them) were clear.  


I started at a nice easy pace and increased it every half a mile.  At about .9 mph the treadmill abruptly stopped throwing me ungracefully into the console.   I switched treadmills for the rest of the run.  Every ten minutes I upped the incline to 3 percent for a two minute climb.   I got 6 in by the end of the run.  At 8.5 mph the hills were pretty easy.   At 9.6 mph . . . not so easy!   It did help break up the monotony of treadmill running. 

As I ran, I despairingly watched the morning weather report on the news.   I am not looking forward to single digit lows on Thursday.  No turkey trot for this warm weather girl.  It might be time to move to Arizona.

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I probably should have braved the outdoors this morning since the next couple of days are going to be so miserable.  But, I opted for the health club again.  Ishould be able to get outside this weekend when it warms up a little, and I don't have to run in the dark.  

I ran a pretty hard 9 mile progression run.   I started at 8.5 mph and increased .1 every five minutes for the first 20 minutes, every 4 minutes for the next twenty minutes, and every 3 minutes the last 20 minutes.  I decided to throw a mini-tempo run in and ran the last 2.5 miles at 10 mph, increasing every 5 minutes, and every .25 miles during the last mile.  I finished at 10.5 mph, and the final time was 58:30.  Some guy working out near me told me that I would be able to run away if anyone was ever chasing me.    Good to know!  

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Decided to do a little cross training today rather than brave the cold and ice outside. I must say, the blizzard was a little underwhelming last night, though I'm glad that all my loved ones were safely at home. 

I rode my spinning bike for 1.5 hours.  I warmed up 15 minutes, and then did 15 sets of 3 minutes on, 2 minutes off.   I would do 3 minutes fast, 3 minutes climb, and 3 minutes of jumps, repeated 5 times.   It was a nice change of pace, and worked the quads well.   Plus, I watched The Bucket List while riding, so the ride went pretty quickly.   The best thing is that the baby stayed asleep through my whole workout!

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I warmed up 15 minutes and then ran a 5 x 5 minute on 3 minute off fartlek workout.

1.  6:00 mile pace.  2.  5:52 mile pace  3.  5:45 mile pace  4.  5:38 mile pace and  5 . 5:30 mile pace.   I was going to run mile and a half cool down to round out 10 miles, but my stomach was cramping, so I stopped.  (and I haven't even eaten any turkey yet!)   Overall a good workout for Thanksgiving.   I am definitely thankful for a healthy, strong body, and the opportunity to get out for a daily run.   It's my prozac!   Happy Thanksgiving everyone!

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