Emily's training blog

February 2012

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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
162.136.000.000.000.00168.13
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Track workout with Devra.  We warmed up 3 miles, and then ran a ladder 200-400-600-800-800-600-400-200.  Times were 34, 1:19, 2:00, 2:44, 2:46, 2:01, 1:17, 36.  It felt foreign to my body to move that quickly.  I love track workouts, though I would like to be running them faster.  Speed will come!  It wasn't a bad start. 

After the workout, we cooled down 2 more miles.

Devra is fast!

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

Long-ish run today.  I planned on taking a lifting class at 9:15, so I decided to just do everything at the club.  I ran a progressively faster run, starting at 7:30 pace, and increasing every 4 minutes.  The first 20 minutes was nice and easy, the second 20, still nice and comfortable.  The third 20 minutes I began to wonder when the workout was going to be over, and the fourth was hard . . . of course that 20 minutes averaged out at 6:10 pace, with the last mile at 6:00.  Then, I rode the exercise bike easy for 15 minutes to get my legs back under me, and to kill time before class.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

I went out to the Oval for an early morning fartlek run.  I like having a safe, well-lit place to do speed workouts.  I don't like having to run around groups of joggers who are strung out over three lanes.  Of course, the track traffic is probably minimal at 5:30 in the morning. 

I warmed up three miles, and then ran 5-4-3-2-1 minute intervals with 1:1 recovery.  I usually like shorter recovery, but I will build in to that as I add more intervals.  I usually stuck between 5:40-5:45 pace, with a 5:20 pace on the last minute.  I cooled down 5 laps to finish at 8.5 miles. 

Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

I combined two routes today to make a new one.  I ran 1300W, out to 6200S, up to 2700W, to 3800S, up to 2200W, and back home.  I almost got hit by a car crossing a gas station parking lot, and my I-pod bit it at 6.5 miles.  The victory is in getting up and getting the run done!  The day can only improve from here, right?

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Tempo day today.  I ran a 2 mile warm-up, followed by 3 x 10 minutes with 5 minute recovery in betweeen.  This was done on the treadmill since I slept in this morning and needed to utilize the day care.   The first ten minutes I ran 10.0 mph for the first 5 minutes, and 10.1 for the second.  The second 10 minutes I ran 10.1 and then 10.2.  The final 10 minutes I ran 10.2 for the first five, 10.3 for the next 2. 5 minutes, 10.4 for 90 seconds, and finished at 10.5 for the last minute.  So, the workout started at 6 minute mile pace,  and finished at 5:42 mile pace.  I cooled down until I hit 9.5 miles for the day.

I found out yesterday that a friend of mine from high school has breast cancer.  So, I decided to run the Race for the Cure in May in her honor. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

Devra came to my house to join me on a 10  mile run.  I felt pretty good after yesterday's hard effort.  I must be getting back into shape.  We ran out to 3500 S, down to the River trail, and took the trail up to MillRace Park.  We ran our usual course up to the high school.  The driving range was blocked off because of construction, so we had to go through the neighborhoods by the school.  It lengthened the run a little bit, but we were able to run on Lovely Road, Joyful Street, and my favorite, Smiley Avenue. 

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.500.000.000.000.0012.50

It was a nice morning for a run, except for the breeze.  When the wind was at my back, I started peeling off the layers.  But, when I turned into the wind, I started to freeze and had to put the clothes back on.  Overall, though, it was a pleasant morning. 

I ran out 1300 W to 7800 S, down to the rivertrail, on the River Trail to 4800S, and back up through the neighborhood to my house.  The last three miles were uphill and into the wind, so it was a tough finish.

I spent a couple of miles in the middle of my run contemplating the true mysteries of life.  Which is a better (or worse) song:   I'm Sexy and I Know It by LMFAO, or the 90's classic I'm Too Sexy by Right Said Fred . . . or, there is always the oldie-but-goodie Do Ya Think I'm Sexy by Rod Stewart . . . hmmmmm.  I think I needed a running partner today.

 

Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

I was so tempted to roll over and go back to sleep this morning, but I dragged myself out of bed and out to the Oval for a track workout.  It's difficult to move fast at 5:30 in the morning, but I'm glad that I am finished now. 

I warmed up three miles, and then ran 4 800's, 4 400's , and 4 200's.  I was going to finish with the 200's, but I thought they would be good as a part of my warm up to get me going, so I ran them first, with a minute recovery in between.  The 800's had a lap jog recovery in between, and the 400's had a ninety second recovery in between.

200's:  37, 38, 38, 39

800"s:  2:44, 2:44, 2:43, 2:45

400's:  78, 77, 79, 79

I ran a mile and a half cool down to bring my mileage to nine. 

I made friends with the jogger girls today.  It's easy to be friendly when they tell you how fast and skinny you are.  Who doesn't love to have their ego stroked?

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

I'm feeling ugh-ish this morning.  My legs definitely feel yesterday's speed workout.  My calves didn't like running in racing flats.  They are sore today.  But, the morning run is done, and now I can enjoy Valentine's Day.  (If by enjoy I mean helping patrol a pre-school Valentine's party filled with 25 4-year-olds hopped up on sugar.)   Sigh.  Where did the romance go?

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

I woke up this morning with a queasy stomach.  It didn't go away during the run, so I shortened my workout a bit.  I went to Sugarhouse Park this morning to get in a little bit of rolling hills.  I warmed up with a big outer lap, which was a little tricky to navigate in the dark. Then, I ran 10 x 1 minute on/off.  I had planned on 15-20, but wasn't feeling so well.  My legs felt great, though.  I cooled down with another outer lap. 

I liked having a mid-week run with a little turnover.  The workout is easy enough that it doesn't kill you, but still gives you a little speed. 

Teren gave me a new i-pod for Valentine's Day, so I had fun trying it out this morning. 

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

I warmed up three miles and then ran a 30 minute tempo run.  I ran 5.11 miles for thirty minutes.  Then, I cooled down 3 more miles. I felt pretty good for my first extended tempo run in a while.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

After a lazy weekend, and a particularly un-motivated Saturday, I got my head together, and got out for a fartlek run early this morning out at the oval.  I think I would have preferred to run a fartlek run outside, because it seemed to go on forever this morning.  But, after the weekend's snow, it looked pretty cold and slippery on the roads.

I warmed up 8 laps, and then ran six sets of 3 minutes on, 2 minutes off.  I noticed that the paces are starting to get faster than prior workouts, so my speed must be coming back.  The shorter recovery made the workout pretty tough.  The pace for the fast parts were mostly between 5:35 and 5:45 pace. 

I cooled down 3 more miles to finish for the day.  My goal this week is to not miss a day of training, which means making sure I get up early and get my workouts done. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.120.000.000.000.009.12

Treadmill day.  I ran an hour on the treadmill, starting at 8.5 mph and increasing .1 every 5 minutes for the first 20 minutes, every 4 minutes for the second 20 minutes, and every 3 minutes for the last 20 minutes.  I felt good, but the last 8-10 minutes were pretty tough.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.006.000.000.000.0012.00

Darn it.  I overslept and didn't get out for a run yesterday.  So, that means a few longer days to get a respectable (for me) amount of mileage in.  I was nice and fresh for my workout, though. 

I warmed up three miles, and then ran 3 x 2 miles with half a mile recovery in between.

#1:  11:54.88  Recovery: 3:41.04

#2:  11:42.41  Recovery: 3:38.29

#2:  11:27.56  Followed by a 2 mile cooldown.  The total time for the 7 miles of the workout was 42:30.  So, within the workout itself, I got a tempo run in.  Two workouts for the price of one!

I'm sure I will feel this workout tomorrow. 

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

I have very sore, dead legs today.  I definitely pushed hard yesterday.  I just kept telling myself, get out for at least five.  I think 90% of the battle is just getting out of the door.  My 5 extended itself.  I can't say I felt great, but it was nice to run in the sunshine instead of the dark like I usually do. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.210.000.000.000.0013.21

Saturday long run done.  I'm feeling sorry for all of those who are running the 15k today.  This wind blows!  (Ha Ha Ha).  Now that the run is over, we're taking Cole and Lily to see the "real" Captain America at the Safe Kids Fair.  Gotta get mentally prepared for a swarming throng of kids. 

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Sick baby girl.   Hung up the runner hat today, and just wore my mom hat. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

I warmed up three miles and ran 5 x 5 minutes on/3 minutes off.  They were mostly 5:30-5:40 pace, with the first set at 5:42 pace, and the last one under 5:30.  I feel good in this range.  Under 5:30 starts to feel hard.  I could probably use a few turn-over workouts to get my paces down a bit more.   I cooled down a mile and a half to give myself 10 for the day.

 

Comments(5)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
162.136.000.000.000.00168.13
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