Emily's training blog

SL Winter Series 10k

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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.

Miles:This week: 15.40 Month: 58.90 Year: 1363.05
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
117.000.000.000.000.00117.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.100.000.000.000.008.10

8 tired leg miles with Becca. Up Vine St and back down! 7:28 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.800.000.000.000.006.80

Warm-ish weather, a beautiful moon, and an entertaining podcast made for an enjoyable run this morning. Bonus! I found a new side street to change up my running routes. 7:06 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

Hard long run today. Warm weather and a later start made for a quick run, especially the last six miles.

Miles 9-14: 6:21,6:12,6:20,6:29(got stopped at a light. Would have been a bit quicker.)6:13,5:50. Cooldown 1 mile.

6:36 average. One of my fastest long runs ever.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

I don't usually do a long hard effort two days after running a long hard effort, but Tee needed someone to help her on a tempo workout.

4 mile warm up. 3-2-2-1 mile intervals with 3-2-2 minute recovery and quick jog back to the park. Tee wanted 6:40 for the 3-2-2 and 6:30 on the mile. Prett controlled, except I am still sore from Saturday. I was closer to 6:30 pace. We finished with a 6:15 uphill mile. 1.5 mile cooldown.

I'm pretty hammered now. The rest of the week will be getting my legs back before racing a 10k on Saturday.

My long run is done for the week.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Super easy today. I'm so pounded!!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

Murray Park run with Tee and Becca. My legs are still tired. Of course, the Strong class I took yesterday may have contributed to my fatigue.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Treadmill miles with 8 x 1 minute pushes. I had The Greatest Showman soundtrack on my ipod. Sometimes it's hard not to break out in song . . .but I think that would scare other people.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Nice late morning run. Beautiful weather. 7:10 average.

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Race: SL Winter Series 10k (6.214 Miles) 00:37:54, Place overall: 1, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.500.000.000.000.0012.50

A little return to racing. I thought it would be interesting to see what I could do. I haven't done much speed work. But, I have done a lot of tempo work. I'm really comfy between 6:10-6:20. I thought I could break 38. I guessed well.

5:56, 5:58,5:59,6:17,6:10,6:09. You can tell what mile we turned back into the wind. Slight downhill out, slight uphill back. Cold north wind.

Decent return to racing. It was also a good effort after my Saturday/Monday long hard runs. It took most of the week to get feeling better.

3miles warm up. 3 miles cooldown. I set a Master's record by almost four minutes.

Comments(5)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Really easy recovery run. My hips are pretty sore. Longer tomorrow, and helping Tee out with her mile repeats on Wednesday.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.600.000.000.000.008.60

2.5 mile warm up. 10 x 2 minutes on/off. 5 minute cooldown.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

7 easy miles. Zumba/Strong double class at the gym.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.500.000.000.000.0011.50

Ran with Tee to help her out with her long workout. Not a great morning. I didn't sleep much last night and I was sore from strength class. It was snowing. We ran two milesto the trail, which seemed to have a light icy layer. I slipped and fell. My face bounced off of the cement. I re-injured my recently healed elbow. I was ready to give up. But, Tee still had to get in 4 x 2 miles with 2 minute recovery.

We started the workout. .3 miles in, Tee wiped out. Now I was REALLY ready to quit. We moved to the road, and managed to get it in on a rolly (but dry) route. Tee wanted 6:30 pace or faster.

First interval: 12:58 (6:28)

2nd interval: 12:48 (6:24)

3rd interval: 12:41. (6:20)

I decided I was done after this. My head wasn't in it, even though we hit Tee's pace just fine. Tee did one more mile. We ran a 2 mile cooldown to finish.

We're both hurting from our falls now.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
117.000.000.000.000.00117.00
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